Remove the core part (3). Cut half of the apple into pieces (4) and transfer it to a blender along with the milk (5). Blend everything until you obtain a smooth sauce (6). Cut the remaining apple ...

With a GI of 45 this meal is high protein, low GI. Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a ...