Nut & Seed Energy Drink (the "Biotin Drink"): A No-Added-Sugar Dry Fruit Shake

This creamy drink from the Wholesome Living Through Food series, a collaboration between Yoga & You and Home Cooking, packs a handful of nuts, three kinds of seeds and some dried fruit into one glass. Everything is soaked overnight, then blended with a ripe banana and chilled milk into a thick, naturally sweet shake with no added sugar. It takes five minutes in the morning once the soaking is done.

Why is it called a "biotin drink"?

The video calls this a biotin drink. Biotin (vitamin B7) is one of the B vitamins, and nuts and seeds such as almonds, walnuts and sunflower seeds are among its food sources, along with milk and bananas. That's where the name comes from. To be clear about what it is and isn't: this is a wholesome, filling drink made from everyday ingredients, not a supplement or a treatment. Most people get enough biotin from a varied diet, and there's no need to drink it for any particular health goal. Think of it as a convenient way to enjoy a variety of nuts, seeds and fruit together.

What goes in

• Nuts: walnuts, almonds, cashews and pistachios, which bring creaminess, healthy fats and some protein
• Seeds: pumpkin, sunflower and melon seeds, which are small but add nutty flavour and minerals
• Dried fruit: figs, golden raisins and dates, which provide all the sweetness, plus fibre
• Banana and milk: these make it smooth, creamy and drinkable

The quantities are small (three walnut halves, five almonds, a teaspoon of each seed), so one batch makes one or two glasses. For more on some of these ingredients, read about sunflower seeds, flax and other seeds and dates.

How it comes together

The full ingredients and method are in the recipe card above. The key points:

• Soak for 6–8 hours or overnight. Soaking softens the nuts and dried fruit so they blend completely smooth, with no gritty bits. Cover everything well with water.
• Discard the soaking water. Drain and rinse before blending.
• Use boiled, chilled milk. Start with about half a cup and add more until the drink is as thick or thin as you like.
• Blend until silky. Give it enough time in the blender to become completely creamy.
• Drink it fresh. It tastes best straight away. It can thicken and darken if it's left to stand.

When to drink it

This drink works well alongside breakfast or as a filling snack, for example after a morning yoga practice when you want something nourishing but not heavy. Because it contains nuts, dried fruit, banana and milk, it's fairly rich and calorie-dense, so one glass is plenty. It's best as part of a balanced meal rather than an extra on top of a full one.

Variations

• Dairy-free: use almond, oat or soy milk instead of dairy milk.
• Lighter: use more milk or a little water to thin it, and fewer dates.
• Spiced: add a pinch of cardamom, cinnamon or a few strands of saffron.
• Seeds: add a teaspoon of soaked chia or flax seeds for extra fibre.

For another no-added-sugar recipe, try our masala makhana for a savoury snack.

A note on diet

Individual nutritional needs vary. This drink contains tree nuts and seeds, so it isn't suitable for anyone with a nut or seed allergy. The dates, figs, raisins and banana contain natural sugars, so people with diabetes should check portion sizes with their doctor or dietitian. If you take a biotin supplement or are being tested for thyroid or heart conditions, tell your doctor, since high-dose biotin supplements (not food) can interfere with some lab tests.