Ingredients

• 120 g ripe banana — sliced and frozen if possible
• 200 g plain low fat greek yogurt — chilled
• 40 g unflavoured or vanilla whey protein powder — ready to use
• 200 ml water — cold
• 6 g fresh ginger root — peeled and very finely grated
• 20 g rolled oats — plain optional
• 80 g ice cubes — optional, for extra chill optional

Instructions

1. Add the water, greek yogurt, protein powder, and grated ginger to a blender jar so the ginger blends smoothly and does not leave strong chunks that could bother a sensitive stomach.
2. Add the banana slices and rolled oats (if using) on top of the liquids, then add the ice cubes if you prefer a colder, thicker smoothie.
3. Blend on low speed for 15–20 seconds, then gradually increase to high speed and blend for another 30–45 seconds until completely smooth and creamy with no visible ginger or oat pieces.
4. Pause and check the thickness; if it feels too heavy for your stomach, add 30–50 ml more water and blend again briefly until it reaches a light, sippable consistency.
5. Pour into two small glasses, let sit for 2–3 minutes to allow bubbles to settle (this can reduce bloating and nausea), then sip slowly over 10–20 minutes.