Gentle Ginger Banana Smoothie

Ingredients

• 260 g lactose-free vanilla greek yogurt — chilled
• 120 g firm ripe banana — sliced, without peel
• 200 ml lactose-free low-fat milk — chilled
• 30 g unflavored whey protein isolate — powder
• 4 g fresh ginger root — peeled and very thinly sliced
• 10 g pure maple syrup — liquid optional
• 80 ml water — cold
• 80 g ice cubes — whole optional

Instructions

1. Add the lactose-free vanilla Greek yogurt, sliced banana, lactose-free milk, water, and whey protein isolate to a blender.
2. Add the peeled, very thinly sliced fresh ginger so it blends smoothly and does not leave fibrous pieces that could be hard to digest.
3. Add the maple syrup if you prefer a slightly sweeter smoothie, and include the ice cubes if you want it colder and slightly thicker.
4. Blend on low speed for 20–30 seconds to combine, then increase to high and blend for another 30–45 seconds until completely smooth and airy with no visible ginger strands.
5. Let the smoothie sit for 1–2 minutes to allow bubbles to settle slightly, then taste and adjust thickness with a splash of water if needed.
6. Pour into two small glasses, sip slowly over 10–15 minutes, and stop when comfortably satisfied to avoid overfilling a slowed GLP-1–affected stomach.