20g(1 tablespoon) natural peanut butter or low FODMAP nut/seed butter of choice
20-30g(1-2 tablespoons)protein powder of choice (optional, I use whey protein isolate)
50g(2 tablespoons)lactose free Greek yoghurt or low FODMAP alternative
125-250ml(1/2 - 1 cup)low FODMAP milk of choice
Optional additions
1-2 tspmaple syrup, to sweeten
3-4 tsphemp seeds, for extra protein
Pinch of cinnamon
Instructions
Blend ingredients together in a high powered blender. For the bright purple look, allow the blueberries to sit in the milk for 5 minutes before adding the remaining ingredients. Serve immediately.
Notes
This smoothie serves 1-2. How much smoothie a person can drink is a very individual thing. I could get through this whole smoothie at breakfast, but not after that.
See the body of the post for FODMAP contents and tips.
You can use 1/2 a medium banana and 1/2 cup blueberries if you tolerate banana.
To make this smoothie vegan, use low FODMAP vegan yoghurt and a low FODMAP milk or water.