Serves 1

1 banana sliced and frozen

200mls semi or skimmed milk (alternatively use almond or coconut if a non dairy option is preferred)

1/2 tbsp course porridge oats

75 grams of blackberries

1 tsp chia seeds

2 ice cubes

1/2 tablespoonful of honey/maple syrup or agave syrup (optional) 

Method:

Slice the banana and place in the freezer a few hours before. If you regularly make Smoothies, its well worth keeping a small supply of sliced banana in the freezer.

Put the milk, into a jug and add the chia seeds and the oats. Leave to stand for 5 – 10 minutes, to allow the seeds and porridge to soak up the milk.

Add the remaining ingredients and whizz for a minute or so until smooth.

Pour into a glass and drink immediately. If you find it too thick, add  little more milk to obtain your preferred consistency.

Nutritional highlights:

A quick and easy breakfast.

One portion of your  5 a day = 10 blackberries.

English blackberries are great at the end of the summer, particularly as most of the summer berries have long disappeared. They are ertainly not cheap if buying them from the supermarket but you will find them cheaper in your local market. Best way of all is to keep your eyes open when walking in the countryside, where you can find many wild blackberries growing . I have foraged delicious blackberries  accompanied by my dear mother over the years.

Blackberries are a great source of nutrients. They have a high folate, potassium  calcium fibre and Vitamin E content and are rich in anthocyanins a powerful antioxidant which helps protect and repair our body cells.  The latter thought to improve our mental functioning and reduce the risk of cardiovascular disease, have all been associated with an increased consumption of berries, but more research is much needed.

Adding chia seeds provides lots of great protein and all important omega-3 fatty acids and  low glycaemic  index oats keeps you going throughout the morning ahead.