Cocoa & Berry Recovery Shake

📝 Ingredients

• 300 ml unsweetened plain soya drink
• 150 g silken tofu (½ pack)
• 150 g frozen mixed berries
• 40 g rolled oats
• 15 g unsweetened cocoa powder (2 tbsp)
• ½ very ripe banana (about 60 g peeled)
• 1 tbsp chia seeds (10 g)
• 1 tsp maple syrup

🍴 Utensils

• Blender
• Measuring jug
• Kitchen scales
• Spatula
• Large glass

📖 Steps

1. Take the berries out of the freezer just as you start, without letting them thaw: they're what make the shake thick and nicely cold, with no need for ice cubes that would water it down.
2. Pour the soya drink into the blender jug, then add the oats and chia seeds. Leave to soak for 5 min: the oats soften and will then blend smoothly, without leaving any grainy bits.
3. Drain the silken tofu, discarding the water from the pack, then add it to the blender with the half banana cut into slices, the cocoa and the maple syrup. You can't taste the tofu once blended: it adds creaminess and protein.
4. Add the frozen berries last, on top of everything else: sitting on the liquid and soft ingredients, they're drawn into the blades more easily and the blender motor has to work much less hard.
5. Blend for 30 s on low speed, then 1 to 2 min on full speed, until the shake is smooth and thick, with no pieces of fruit or bits of oat. Stop once partway through to scrape down the sides with the spatula.
6. Taste and adjust: if the shake is too thick to drink, add 2 to 3 tbsp cold water and blend for 10 s. Pour into a large glass and drink within an hour of your workout, while it's still nice and cold.