Banana date curd shake
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
- Time
- 5 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- Blender / mixer
Per serving
1 tall glass (400 ml)
- Calories
- 305kcal
- Protein
- 12g
- Carbs
- 49g
- Fibre
- 4g
- Fat
- 8g
- Sugar
- 37g
Fresh curd blended with a ripe banana, two dates and a splash of milk. It is the cheapest post-workout shake there is, with 12 g of protein and calcium from the dairy and fast carbohydrate from the fruit to refill muscles. The 37 g of sugar is all from banana, dates and milk, which is fine straight after training but makes it less suited to a sedentary afternoon.
- High protein
- Calcium rich
- Budget
- No cook
- No added sugar
- Post-workout
- Breakfast
Contains dairy.
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Ingredients
Method
- 1
Soak the dates in the milk for 5 minutes so they blend smooth.
- 2
Add the curd, banana, soaked dates with the milk, and cinnamon to the blender jar.
- 3
Blend on high for 30–40 seconds until smooth and frothy. Pour and drink within 15 minutes.
Tips
- Use curd set the same day; two-day-old curd makes the shake sour.
- Frozen banana removes the need for ice and gives a thick-shake texture.
Swaps
- Drop the dates if your banana is very ripe: −45 kcal and −10 g sugar.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More smoothies
Chikoo milkshake
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
- 5 min
- Calories
- 225 kcal
- Protein
- 7 g protein
