Smoothie.

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Step 1

Prepare: * blender with 900 ml blender cup; * measuring cups (1, 1/2, 1/3, 1/4); * measuring spoon (1 tbs).

Step 2

Liquid / gooey: * water - 1/2 cup (125 ml); * ice - 1 scoop; * Greek yoghurt - 1/2 cup (125 ml).

Step 3

Options: * chia seeds - 1 tsp (5 ml); or * psyllium husks - 1 tbs (15 ml); or * LSA - 1 tbs (15 ml).

Step 4

Other granular: * skim milk powder - 1/4 cup (60 ml); * whey - 1/4 cup (60 ml); and * sweetener - 1 tbs (15 ml).

Step 5

Fruit / options: * berries - 1/2 cup (125 ml); * banana - 1 x medium sized; plus * a second fruit (apple / pear / etc...).