Keep that winning smile
These smoothies are great for recovery especially when you can’t face a bigger snack. However, as they contain blended fruit, they are also high in free sugars.  Protect your smile from tooth decay by drinking some water alongside or pairing it with a non-sugar snack such as crackers or fresh fruit. Eating a recovery meal as soon as you can will help the enamel recover and keep all your pearly whites healthy.

The following smoothies can be taken to the sidelines but they will need to be kept chilled in a cooler bag. Making smoothies using frozen fruit will also help to keep them cool. Just remember to give the smoothie a good shake before serving!

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For all smoothies: Simply use a blender (or hand blender) to whizz up all the ingredients together. Pour into a glass or portable container. That’s it!

Basic smoothie for 1
Makes around 350ml
1 large banana
125ml skimmed milk
3 tbsp fat free plain yoghurt

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Fruity smoothie
Makes around 700ml
1 large banana
1 apple, cored and chopped
1 298g tin of mandarin oranges
3 tbsp fat free plain yoghurt

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Peanut butter & banana
Makes around 350ml
1 large banana
2 tbsp peanut butter
125ml skimmed milk
3 tbsp fat free plain yoghurt

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Berry oat smoothie
Makes around 425ml
1 large banana
Handful of mixed berries (fresh or frozen)
25g porridge oats (around 4 tbsp)
125ml skimmed milk
3 tbsp fat free plain yoghurt

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Healthy freakshake
This healthy makeover of a monster dessert can be made very quickly as long as you pre-freeze the banana. You can keep bananas stored in a freezer for up to 1 month.

Ingredients:
150ml skimmed milk
2 tsp low or no sugar hot chocolate mix
1 banana
Toppings
Handful of fresh or defrosted frozen berries
Chopped nuts or seeds
Toasted oats

Method:

1. Place the banana in a freezer, unpeeled for a minimum of 2 hours until frozen.
2. Heat around 50ml of the milk and add the hot chocolate mix. Stir until completely dissolved. Pour into a large glass and mix in the rest of the milk.
3. Peel the frozen banana and chop it into chunks. Place it in a food processor or blender and pulse the banana until it is blended and creamy. Scoop the banana into 2 balls and add to the glass, on top of the milk.
4. Lastly, sprinkle with your chosen toppings and serve with a spoon.