High carbQuick

Oat & Date Shake

Dates instead of sugar, and it tastes like a milkshake.

4 min Serves 1 Blender

Per serving

711

kcal

26.3 g

protein

119.4 g

carbs

19.2 g

fat

3.7 g protein per 100 kcal · 13.9 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Oats50 g
  • Dates60 g
  • Semi-skimmed milk300 g
  • Banana100 g
  • Peanut butter(optional)20 g

Method

  1. 1Soak the dates in a little hot water for five minutes if they are dry.
  2. 2Everything in, blend until completely smooth.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Blending hot and cold things safelyShow

Blenders are simple, but hot liquid expands and can blow the lid off.

  1. Never fill more than halfway, and never more than a third with anything hot.
  2. Hold the lid down with a folded tea towel and start on the lowest speed, then turn it up.
  3. Always switch off at the wall before putting a spoon or finger near the blades.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.