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Raspberry milk-free smoothie

Recover from your training session with this delicious raspberry drink

A great fruit smoothie for those with lactose or milk intolerance, or anyone seeking an alternative good quality protein source to milk. Ideal before training or afterwards, as part of a recovery plan.

What you need – serves two

75g (3oz) plain silken tofu, drained
225g (8oz) fresh raspberries (or strawberries)
2 ripe bananas
150ml (¼ pint) cold orange juice.
4 ice cubes

How to make it

1.      Peel and cut bananas into chunks and blend with remaining ingredients until smooth.

2.      Ice can be added at the end or crushed with the mixture if using a smoothie machine.

The soya (tofu) is unusual as it provides all the essential amino acids

Why’s this recipe good for rowers?

Jacqueline Birtwisle says: “This is a drink that is high in vitamin C (from both orange juice and raspberries), potassium, fibre, calcium and protein. The soya (tofu) is unusual as it provides all the essential amino acids, unlike other plant proteins which do not. In this respect it is nutritionally similar to animal protein.

“Raspberries are highly ranked in their antioxidant strength compared with other fruits and provide a range of antioxidant compounds such as anthocyanins, quercetin and ellagic acid – all with potential health benefits against cancer and inflammation. Because of the whole range of nutrients this smoothie is excellent for bone health too.”