The Perfect Organised Morning Shake: Our Favourite Recipe
There's a particular kind of breakfast that works on an empty stomach. It fills without heaviness. It settles well. It delivers protein and fat and carbohydrate in proportions that signal safety to your body rather than tax to your digestion. This is ours.
By Niall Kiddle, Founder, Organised
Reviewed by Pedro Rodrigues, Agronomist (farming and sourcing only) ·
6 min read · Published · Updated · 2 cited sources
Makers of the Organised Daily blend, a grass-fed beef organ supplement from regenerative UK farms
- Prep
- 2 min
- Total
- 2 min
- Makes
- Makes 1 shake
- Type
- Drink
Variations you can try
The base recipe is deliberately simple. But once you've dialled it in, you can experiment. Some people add a teaspoon of cocoa powder, which thickens the shake slightly and adds extra polyphenols. Others use berries instead of banana in the warmer months, though you'll need to add a tiny bit more honey to balance the tartness. A pinch of cinnamon works quietly in the background without changing the shake's digestibility.
If you want more richness, add a quarter teaspoon of butter. Yes, butter in a shake. It's old-school, and your body recognises the fat structure. The shake becomes creamy, slightly richer, and even more satiating. You can also try a touch of vanilla, though we tend to keep it minimal so you actually taste the milk and banana.
Don't muddy a good thing. The base recipe works because every ingredient earns its place. If you're adding things just to see if they help, you lose the signal about what's actually working.
How this shake fits into your day
This breakfast doesn't need to exist alone. If you feel hungry again at lunch, you're not eating enough food in total. But if three hours in you're feeling peckish, you might need more salt, or you might need to eat something more substantial alongside the shake. A soft-boiled egg, some cheese, or a small bowl of bone broth eaten thirty minutes after the shake gives you extra protein and mineral density.
The shake works beautifully as a vehicle for Organised, but it's also just a breakfast. It's not solving your whole nutritional picture. It's opening the day well. What you eat for lunch and dinner, whether you're moving your body, whether you're sleeping properly, all of that matters enormously.
Storage and batch prep
This recipe is designed to be made fresh. The shake is at its best within five minutes of blending. If you're thinking about batch-prepping shake mix in advance, skip it. The banana will oxidise, the shake will separate, and you'll lose the frothiness that makes it pleasant to drink first thing.
What you can do: slice and freeze bananas ahead of time. Measure out your Organised the night before. This takes the friction out of breakfast without compromising the shake itself. Raw milk keeps for a week in a cold fridge, longer in some cases depending on how fresh it was when you got it.
Why this particular formula
Most protein shakes are engineered around maximising protein content. More powder, more grams, more gains. The result is often something dense and difficult to digest first thing in the morning.
A morning shake needs to be gentle first and nourishing second. It should go down easily, digest efficiently, and deliver sustained energy without a spike or crash.
This recipe is weighted differently. You're not chasing maximum protein per ounce. You're chasing maximum nutrient absorption with minimal digestive burden.
The ingredients
For one shake:
- Organised, 20g (one serving, about two heaped tablespoons)
- Raw milk, 250ml (or regular whole milk if raw isn't available)
- Banana, one medium, ripe (not overripe)
- Raw honey, half a teaspoon (optional, depends on banana sweetness)
- Pinch of sea salt
That's genuinely the entire recipe. No vanilla extract, no added oils, no complications.
How to make it
Add the raw milk to a blender first. Add the Organised. Blend on high for 30 seconds to fully dissolve the powder, breaking up any clumps. Add the banana, broken into thirds. Add the sea salt. Blend on high until completely smooth, about 45 seconds.
Pour immediately. Drink within five minutes of making it. The shake doesn't separate if you wait, but it will gradually become less frothy, and the temperature will drop if you leave it sitting on the counter.
If using a standard upright blender, this recipe works perfectly. If using a hand blender, dissolve the Organised in raw milk in a tall jug first, then add the banana and blend thoroughly.
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Why raw milk matters
Raw milk contains living enzymes that support your own digestion. It has fat in its original structure, which your body recognises and processes more easily than homogenised milk. The microbes in raw milk, lactic acid bacteria, naturally occurring lactobacilli, can actually improve your gut environment if your digestion is robust enough to handle them.
If raw milk isn't available to you, whole pasteurised milk works fine. The shake will still digest well. Cold milk is fine, but room-temperature milk blends more smoothly and doesn't shock your empty stomach with temperature.
If you're sensitive to dairy, this shake doesn't work. But if dairy sits well with you, raw milk is the superior choice here.
Why the banana
Banana is the only fruit here. It adds carbohydrate that's readily available but not aggressive. It adds resistant starch if the banana isn't overripe. It thickens the shake without requiring additives. And crucially, banana ripeness signals to your nervous system that food is abundant and available, a nourishing thing for your blood sugar to register at breakfast time.
A ripe banana has yellow skin with no green. An overripe banana (brown speckles, browning skin) will be sweeter and add more sugar, which can cause a sharper insulin spike. A medium-ripe banana is the sweet spot.
If you're eating this shake pre-workout, the carbohydrate from the banana and honey provides accessible energy without spiking blood sugar in the way refined sugar or juice would.
Timing and absorption
This shake works best first thing in the morning, within an hour of waking. Your stomach is empty. Your digestion is just waking up. A liquid meal is easier to process than a solid one.
If you're eating this on a completely fasted state (no water, no coffee, just sleep), your body will absorb it efficiently. The raw milk fat helps you absorb the fat-soluble vitamins in the Organised. The banana carbohydrate doesn't cause a dramatic insulin spike because it's paired with protein and fat.
If you're having coffee beforehand, that's fine. Coffee on an empty stomach is gentler than food on an empty stomach. The shake will still digest well after coffee.
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What to expect
You should feel full for three to four hours. Not bloated or heavy. Full in the way that means your blood sugar is stable and your appetite is quiet. If you feel a crash at the two-hour mark, it usually means you skipped the sea salt or are particularly sensitive to the banana's carbohydrate load. Add a pinch more salt next time.
Some people report clearer thinking after this breakfast. Others notice their mood is more stable than it would be with carbohydrate-heavy breakfast. It's because this particular ratio of protein, fat, and carbohydrate is genuinely optimised for morning digestion and blood sugar stability.1
The bottom line
This isn't a complicated recipe. It's a ratio that works, refined over time. Raw milk, banana, Organised, salt.2 Make it the same way every morning if it works for you. Or treat it as a template and adjust the banana for cocoa, or add a touch of cinnamon. The base stays robust. The real magic isn't in the ingredients, it's in drinking something this simple and noticing how well your body responds.
References
Every source below was checked on 27 August 2026. Each PubMed, PMC and DOI identifier was resolved against NCBI or Crossref, and what it opens is printed under the citation, so you can see the link goes where the citation says without leaving the page. Where a citation and its identifier disagreed, the citation was corrected to the record or the reference was deleted along with the sentence marker that pointed at it, and where the resolved paper turned out not to support the sentence, the sentence was cut back to what it does support. Borrowed authority is worse than none, because it looks like rigour.
- Leidy HJ, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015. PMID 25926512.Checked 27 August 2026: PMID 25926512 opens Leidy HJ, Clifton PM, Astrup A et al, The role of protein in weight loss and maintenance. Am J Clin Nutr 2015;101(6):1320S-1329S.
- Loss G, et al. The protective effect of farm milk consumption on childhood asthma and atopy: the GABRIELA study. J Allergy Clin Immunol. 2011. PMID 21875744.Checked 27 August 2026: PMID 21875744 opens Loss G, Apprich S, Waser M et al, The protective effect of farm milk consumption on childhood asthma and atopy: the GABRIELA study. J Allergy Clin Immunol 2011;128(4):766-773.e4. PubMed indexes it as: Clinical Trial, Multicenter Study.
Who wrote and reviewed this guide
Niall Kiddle
Author · Founder, Organised
Niall is the founder of Organised. He started the company in 2024 after fixing his own health the slow way: in 2022 he swapped a cupboard of synthetic supplements for real food, raw milk, organ meats, bone broth and honey, and felt the difference within months.
Areas of expertise: Ancestral nutrition, Organ meats, Whole-food supplementation, Gut health, Regenerative sourcing
Read Niall's full profile
Pedro Rodrigues
Reviewer · Agronomist (farming and sourcing only)
Pedro is the agronomist Organised works with on farming and sourcing. His job on the guides is to keep the science honest: he reviews what we publish about soil health, regenerative agriculture, grazing and the way food is actually produced.
Areas of expertise: Regenerative agriculture, Agronomy, Soil health, Grass-fed farming, Food sourcing
Reviewed this guide on
Read Pedro's full profileMore on recipes
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