Prep your ingredients: If using fresh bananas, peel and slice them into rounds about 2cm thick. Measure out your milk, peanut butter, cocoa powder, and protein powder. The banana pieces should look creamy yellow and feel soft to the touch.

Layer the blender jug: Start with the milk at the bottom – this helps the blades move freely. Add the banana slices, then spoon in the peanut butter, cocoa powder, protein powder, cinnamon, salt, and honey if using. Finally, drop in the ice cubes. The jug should look about three-quarters full; the mixture should smell faintly of roasted peanuts and dark chocolate.

Blend on low speed: Start your blender on its lowest setting for about 15 seconds. You'll hear a chunky, rattling sound as the ice and banana break down. The mixture will look speckled and uneven at this stage.

Increase to high speed: Turn the blender up to high for 30-45 seconds. The sound will become smooth and whirring, with no more loud clunks. The colour should change from a pale, streaky brown to a uniform, rich chocolate shade. The texture should look thick, almost like a melted milkshake, with tiny air bubbles on the surface.

Check the consistency: Stop the blender and remove the lid. Dip a spoon into the centre – the smoothie should cling to the spoon but still flow slowly off it. If it's too thick, add a splash of milk (about 30ml) and blend for another 10 seconds. If it's too thin, add 3-4 more ice cubes and blend again.

Taste and adjust: Take a small sip. You should taste the peanut butter first, followed by a deep chocolate note, with the banana adding natural sweetness in the background. If you want it sweeter, add another teaspoon of honey and blend for 5 seconds. The final smoothie should be cold, creamy, and feel heavy in the glass.

Serve immediately: Pour into two tall glasses. The smoothie will have a glossy surface and a faint, velvety sheen. You'll see tiny flecks of cinnamon if you look closely. Drink within 10 minutes for the best texture, as it will start to separate if left too long.