Ljupka Peev Naturopath, Nutrition, Herbal Medicine for women's health and fertility.


Great for breakfast, as a mid-afternoon or post-exercise snack and kids love it! This shake is a recipe I have been sharing with patients, family and friends for many years and continues to be a favourite. It can easily be changed for variety and to suit individual needs. I have provided lots of information following the basic recipe to help you chose how to adapt it to suit you. The Nutritious & Delicious Yoghurt Snack is a similar recipe using yoghurt, for people who prefer something they can chew. I hope you enjoy it!

-       Ljupka

Low-calorie version
Fruit, Kids over 2 years, Oat bran, Nuts & Seeds, Protein powder


Preparation time: 2 minutes
Cooking time: None
Serves: 1
Equipment: Herb/coffee/nut grinder or a blender or other appliance that will grind up seeds & ideally also hold a capacity of about 300 – 500ml. This is so you can freshly grind the nuts and seeds and also add the remainder of the ingredients.



  • 6 – 8 almonds
  • 1-2 teaspoons chia seeds*
  • 1-2 teaspoons pumpkin seeds*
  • 2 dessertspoons oat bran*
  • 1 scoop protein powder* (vanilla flavour works well) – optional
  • 3-4 dessertspoons plain, natural yoghurt*
  • Small handful of blueberries*
  • Water or milk to achieve desired consistency
*See notes below




Freshly grind up the nuts and seeds.


Add the oat bran, protein powder (if using), yoghurt, blueberries and some water or milk and mix/blend to combine. Add more water/milk as needed to achieve desired consistency.


Drink immediately (if left in the fridge, with time the oat bran will soak up some liquid, making the mixture thicker and the nuts and seeds will settle to the bottom).


Low-calorie version 

Limit the total amount of nuts & seeds to 1 teaspoon of seeds or 6-8 almonds (not both) and use low-fat yoghurt.


Fruit  Avoid high-sugar fruits and choose from berries or ½ banana. Some may enjoy this with ½ an orange instead.

Kids over 2  This makes a great snack for kids, particularly in the afternoon, between lunch and dinner, such as after school. When I make it, I get them involved by letting the child choose which colour – purple (blueberries), pink (raspberries) or white (banana) and asking them to add the individual ingredient.
Protein powder may still be used for kids (see more details under Protein powder below), however the quantity will need to be adjusted based on the child’s age, weight and average protein intake. Your naturopath can provide further advice on this.

Oat bran  The key to this breakfast is the oat bran (found in most supermarkets in the health food isle). This provides additional soluble fiber to the diet, which is important for healthy bowel flora and function. It is also useful in managing cholesterol and improves satiety (the feeling of fullness), thus helping to control serving size and hunger.

Nuts & Seeds   Nuts & SeedsThis is a great way of adding “good” fats into the diet as well as contributing some fibre, calcium and trace minerals. You don’t necessarily have to use chia or pumpkin seeds but can choose from those you like. Of the nuts, I choose almonds because they are highest in calcium, not very oily (compared with walnuts, for example), and work well in the recipe, but again, you can choose what you prefer.

Yoghurt  Low-fat yoghurts often contain high amounts of sugar. As a general rule, yoghurt containing fruit or flavoured yoghurt is often high in sugar. It is important to note that even plain yoghurt will contain some sugar by way of lactose (a type of sugar naturally found in dairy). On average, plain low-fat yoghurt will contain 5-7g of sugar per 100g of yoghurt. Anything beyond this is additional sugar added for flavour.

Protein powder   In practice, I often find that people don’t meet their daily protein requirements and for this reason I add protein powder to the shake.

Your average daily protein requirement is calculated based on your weight. For adults aged 19-70 years, the recommended daily intake of protein is[i]:

For males:    0.68 – 0.84g/kg

For females (non-pregnant):     0.60 – 0.75g/kg

Therefore, a 70kg female requires about 42-52g of protein per day from her diet, and an 80kg male requires about 54-67g of protein per day.

Athletes and people who engage in intense exercise more than 4 times a week may have higher protein requirements. See your practitioner for your individualised advice.

For information on dietary protein needs for babies, infants, children, pregnant or lactating women, or adults aged >70, visit the National Health and Medical Research Council’s Protein page.

I am often asked about protein powders and how to choose a particular product. Here’s what I look for:

1. Read the nutritional panel:

  • Per serve, protein powders will usually provide about 20g of protein.
  • Carbohydrates (sugars): I would expect there to be some sugar added for flavor but aim for minimal amounts per serve, as the fruit and yoghurt in the shake will also contribute some sugar. If there is no sugar in the powder, I would be suspicious of artificial sweeteners (check ingredients).
  • Fats: minimal amounts

2. Read the ingredients:

I look for a basic protein powder that provides protein and not much else, so the ingredient list should not be a long one! The basic ingredients include a protein source, flavor (such as natural vanilla), a thickener (such as a vegetable gum) and something to sweeten it. Many protein powders use artificial sugars (such as aspartame and cyclamate), but there are some available that use Stevia (a plant-based sweetener) instead.

The protein found in these supplements is usually a whey protein isolate or concentrate (from milk). There are also soy-based protein powders available.


[i] https://www.nrv.gov.au/nutrients/protein


Breakfast, Recipes, Vegetarian
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