Ingredients

• 300 ml unsweetened soy milk — chilled
• 40 g plain plant-based protein powder — unflavoured or lightly flavored, low-sugar
• 50 g pitted prunes — roughly chopped
• 60 g cooked brown rice — fully cooled, soft
• 8 g ground flaxseed — freshly ground if possible
• 1.5 g ground cinnamon — ground
• 1 g matcha powder — sifted optional
• 100 g ice cubes — optional for thicker, colder smoothie optional

Instructions

1. Add the chilled soy milk to a blender jug first to help the powders blend smoothly.
2. Sprinkle in the plant-based protein powder, ground flaxseed, ground cinnamon, and matcha powder (if using), making sure there are no large clumps.
3. Add the chopped prunes and cooled, soft cooked brown rice to the blender, then top with ice cubes if you prefer a colder, thicker texture.
4. Blend on low speed for 20–30 seconds to incorporate, then increase to high and blend for 45–60 seconds until completely smooth and creamy, adding a splash of extra soy milk (10–20 ml) if needed for easier blending.
5. Taste and, if desired, add 10–20 ml more soy milk to thin, then blend briefly again; the final texture should be sippable but not heavy, to stay gentle on a GLP-1–slowed stomach.
6. Pour into two small glasses and drink slowly, ideally over 10–15 minutes, to give your gut time to handle the fiber comfortably.