Emma is back with the next instalment in her oat cuisine series. This time she shows you how to make a delicious apple pie recovery smoothie, perfect once you've come back from a tough ride.

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With simple ingredients and very little prep time, this is one of the simplest in Emma's series. But don't let that make you think it's any less tasty! Packing in 20g of protein and 120g of carbohydrate, this smoothie is perfect for refuelling and recovering after a gruelling ride.

Energy (kcal) 656.2
Fat (g) 7.3
of which saturates (g) 1.2
Carbohydrate (g) 120.8
of which sugars (g) 58.1
Protein (g) 21.9
Salt (g) 0.5
Fibre (g)11.5

90g quick oats (about a cup)
250ml apple juice
1 medium apple
½ teaspoon ground cinnamon
Few drops of vanilla essence
250ml skimmed milk (1 cup)
50g low-fat Greek yoghurt or quark

Let us know if you make this smoothie and how you like it. 👇

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