Ingredients

• 80 g cooked brown rice — cooled
• 200 g silken tofu — drained
• 40 g unflavoured or mild chocolate protein powder — scoop
• 10 g unsweetened cocoa powder — sifted
• 80 g ripe banana — sliced and frozen if possible
• 260 ml unsweetened soy milk — chilled
• 10 g extra virgin olive oil — liquid optional

Instructions

1. If not already done, cook the brown rice according to package directions, then cool completely so it blends smoothly and is gentle on the stomach.
2. Add the cooled cooked brown rice, silken tofu, protein powder, cocoa powder, banana, and soy milk to a blender.
3. Blend on low, then increase to high for 45–60 seconds until completely smooth and creamy, adding a splash of extra soy milk if you prefer a thinner, easier-to-sip texture.
4. Taste and, if you need more calories in a small volume and tolerate fats well, blend in the olive oil until fully incorporated.
5. Pour into 2 small glasses; sip slowly, stopping when comfortably full. Refrigerate any remaining smoothie.
6. If the texture feels too thick on a low-appetite day, dilute with extra soy milk or a little water and re-blend briefly before drinking.