Serves 1-2High in energy, carbohydrate and protein for repair. Great for those needing a nutritious ‘weight-gain’ snack |  | Ingredients200ml semi-skimmed milk
small pot natural yoghurt
50g silken tofu
8 ready to eat small dates or 4 fresh medjol dates
2 tablespoons peanut butter or tahini (sesame seed paste)
1 banana |  | MethodCombine the milk, yoghurt and tofu in a blender. Add remaining ingredients and blend until smooth |  | Approximate Analysis (total):625 Kcals
90g Carbohydrate ‘High’
20g Protein ‘High’
24g Fat ‘High’ – mostly unsaturated
11.0g Fibre ‘High’ |  | Nutrition BonusExcellent source of iron (dates and peanuts, sesame seeds), Vitamin B2 and Calcium (yoghurt, peanuts and milk), other B Vitamins, Copper, Biotin, magnesium, manganese (peanuts). |  |
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