Blueberry Smoothie

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  Blueberries(120g)
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  Banana(80g)
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  Greek Yogurt (Nonfat)(60g)

  Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

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  Oats, Rolled, Dry(30g)

  Old-fashioned rolled oats (not instant, not steel-cut). Quaker is standard.

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  Almond Butter, Natural(8g)
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  Vanilla extract(5g)
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  Cinnamon, Ground(3g)
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  Almond Milk, Unsweetened(60g)
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  Whey protein powder (vanilla)(1g)

  Use whey isolate for cooking. Vanilla flavor is most versatile.

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  Maple syrup(10g)

Instructions

1. 1Add the rolled oats to a blender and pulse 3–4 times until broken down into smaller pieces (about 30 seconds total).
2. 2Add the blueberries, banana, nonfat Greek yogurt, almond butter, vanilla extract, cinnamon, vanilla whey protein powder, and almond milk to the blender.
3. 3Blend on high speed for 45–60 seconds until completely smooth with no visible oat chunks or berry pieces.
4. 4Check consistency: if too thick, add almond milk 1 tablespoon at a time and blend 10 seconds between additions until you reach desired thickness.
5. 5Taste the smoothie and drizzle in maple syrup 1 teaspoon at a time, blending 5 seconds between additions, until sweetness is to your preference.
6. 6Pour into a serving glass immediately and consume within 5 minutes for best texture (smoothies separate and thicken as they sit).