Ingredients

• 80 g cooked brown rice — cooled, soft-cooked
• 40 g unflavoured plant-based protein powder — ready to use
• 350 ml lactose-free low-fat milk — chilled
• 60 g firm tofu — drained and cubed
• 2 g matcha powder — sifted
• 60 g banana — ripe, sliced and frozen
• 8 g maple syrup — ready to use optional
• 80 g ice cubes — for blending optional

Instructions

1. If you don’t already have cooked brown rice, simmer 40 g dry brown rice in plenty of water until very soft (about 15 minutes), drain well, spread on a plate to cool completely, and measure 80 g for the smoothie.
2. Add the cooled cooked brown rice, lactose-free low-fat milk, firm tofu, plant-based protein powder, matcha powder, and frozen banana slices to a blender.
3. Blend on low speed first to break down the rice and tofu, then increase to high and blend for 45–60 seconds until completely smooth and silky, adding ice cubes if you prefer a colder, lighter texture.
4. Taste and add maple syrup if you need a touch of sweetness, blending again briefly to combine.
5. Pour into two small glasses and let the smoothie sit for 2–3 minutes so any air bubbles can rise, which may make it even gentler on a bloated stomach.