Updated: May 26

Whole food protein versus protein powder.

I love taking this to work, I drink it right after my route is sorted and right when I am about to hit the 'porchmaster', there's a little posti humour for ya!

The ingredients in this smoothie do a great job at providing both quick-release energy and sustained energy for the whole day, plus it's delicious!


  • Blender

  • Spoon or spatula for scraping the sides of the blender

  • Measuring cup if you want to be precise

  • Jar with a seal if you want to make it ahead of time or take it travelling


  • 3/4 pre-soaked oat flakes (or leftover cooked oatmeal, we usually have some of this in the fridge, a great way to use it up!) If you need something lighter on the gut/are prone to bloating- omit this ingredient!

PRE-SOAK OATS TO BOOST DIGESTION, ENERGY & FLAVOUR: do this by putting oat flakes into a jar with water and leaving it on the counter for 1 day (or overnight at least) and then store it in the fridge, use within 5 days. More nutritious than those store-bought plantmilks!
  • 1/2 cup of the yogurt parfait I make below- or 1/2 cup whole milk yogurt + 1/4 tsp chia seeds. Use more yogurt if you skip oats.

  • 3.5 tbsp hemp hearts- *be sure to store your hemp in the fridge, this ensures we don't damage those delicate fats! :)

  • 5-7 pitted dates- this is your sweetness, use according to your flavour preference and also the size of your dates! I use really sweet dates from Saudi Arabia.

  • 1/2 whole milk

  • 4 ice cubes

  • 1 cup water

  • To mix up the flavour add frozen berries or frozen banana.

  • To boost the protein content even more, add a scoop of protein powder.


  • Add the pre-soaked oat flakes, yogurt, hemp, dates and milk into the blender and blend.

  • Add the ice cubes and add water until you reach the consistency you like.

  • Pour into a jar for travel/storage, enjoy!

Simple yogurt parfait


  • 1L mason jar with lid, or multiple jars, I make 3 at a time

  • Spoon or measuring spoon


  • Whole milk yogurt- enough to almost fill each jar

  • 1 tbsp of chia seeds per jar- they coagulate, so keep this in mind if you want a more 'pudding' texture

  • 1 handful of berries per jar- my favourite is dried mullberries, raisins or currants. Once berry season hits, this is delicious with fresh berries! Mmmm, you could also use layers of jam!

  • Optional to add flavouring- perhaps spice? Cocoa?


  • Assemble the ingredients into the jars and stir well.

  • Seal and store in the fridge for at least 2 hours to set. This will give time for the chia seeds to expand and for the berries to disperse their flavour, hereby transforming it into a parfait!

Stay tuned for my homemade yogurt recipe! In the meantime, here are some tips I use to choose the healthiest store-bought yogurt.

Thanks for reading,

xx Samantha