“Start where you are. Use what you have. Do what you can” – Arthur Ashe
I made this delicious Protein filled smoothie bowl for the first time in the days leading up to the Barcelona Half Marathon and it was like heaven in a bowl and in my mouth.
This makes enough for you to store in a reasonable sized container and keep on picking at it either throughout the day or for a couple meal times.
Contains a brilliant mix of the mixed berries, low fat Greek Yoghurt and oats, and the nuts make it an even better dish.
Nuts are extremely good for us, especially for our minds and memory.
This smoothie bowl is a perfect snack to make in a lead up to a competition especially, because it is high in protein and carbs whilst being very low in fat and sugar, therefore giving you the sufficient protein, carbs and glucose that you need for high intensity training or competition but minus the sugar and fat, which ensures that you can maintain a consistent high level of competitiveness at a higher intensity for longer.
3 Cups of Porridge ( 150 Calories, 3g Fat, 27g Carbs, 5g Protein)
4 tbsp Low Fat Greek Yoghurt ( 78 Calories, 2g Fat, 7g Carbs, 9g Protein)
2 tbsp cinnamon ( 20 Calories, 0g Fat, 8g Carbs, 0g Protein)
1 Pack Mixed nuts ( 156 Calories, 14g Fat, 2g Carbs, 5g Protein)
1 pack chopped dates ( 289 Calories, 0g Fat, 65g Carbs, 2g Protein)
1 Cup Blueberries ( 45 Calories, 0g Fat, 9g Carbs, 1g Protein)
1 Cup Raspberries ( 32 Calories, 1g Fat, 5g Carbs, 1g Protein)
1 Cup Blackberries ( 32 Calories, 1g Fat, 5g Carbs, 1g Protein)
100ml Skimmed Milk ( 35 Calories, 0g Fat, 5g Carbs, 3g Protein)
2 tsp Honey ( 33 Calories, 0g Fat, 0g Carbs, 0g Protein)
1) Bring the oats to the boil in the skimmed milk on the hob and then reduce the heat and cook for a little while.
2) Add the chopped dates to the saucepan with a little bit of salt and continue cooking until the oats thicken and have begun to cook and are nice and creamy with a similar texture to ready brek.
3) Add the blueberries and continue to cook for a further few minutes on a reduced heat.
4) Add the cinnamon, some more blueberries, the mixed nuts and the Greek Yoghurt.
5) Meanwhile, mix the rest of the blueberries, blackberries and raspberries together and cook in the microwave for about 2 minutes until warming and beginning to give off some juices and mix together. Add a couple of teaspoons of honey and cinnamon to them to give them a good caremalized taste.
6) Add to the mixture and there’s you have your protein filled smoothie bowl.