1 cup (250ml) milk, reduced fat (or dairy-free alternative)

1⁄3 cup (40g) vanilla protein powder (or natural protein powder)

1⁄3 cup rolled oats (or brown rice flakes or quinoa flakes if gluten free)

2 tsp maple syrup (honey or rice malt syrup)

30g whole almonds (roasted)

1⁄2 tsp ground cinnamon

1⁄4 tsp ground nutmeg

1⁄4 tsp ground ginger

4-5 ice cubes