Ingredients

• 120 g cooked brown rice — cooled
• 40 g unflavoured whey or plant protein powder — none
• 350 ml unsweetened soy milk — chilled
• 80 g frozen banana — sliced
• 30 g baby spinach — rinsed optional
• 2 g matcha powder — none
• 1 g ground cinnamon — none
• 8 g chia seeds — none optional

Instructions

1. If you don’t have cooked brown rice ready, simmer 50 g dry brown rice in plenty of water until very soft (about 15 minutes), drain well, and cool completely to keep the smoothie gentle on your stomach.
2. Add the cooled cooked brown rice, soy milk, protein powder, frozen banana, baby spinach (if using), matcha powder, ground cinnamon, and chia seeds to a blender.
3. Blend on low speed first to break down the rice, then increase to high and blend for 45–60 seconds until completely smooth and creamy, adding a splash of extra soy milk if you prefer a thinner texture.
4. Taste and adjust thickness or flavor: add a little more cinnamon for warmth or a small amount of extra banana if you need more natural sweetness, then blend briefly again.
5. Pour into 2 small glasses. Sip slowly, especially if your appetite is low, and stop when comfortably satisfied; you can refrigerate the rest for later.