Basic Berry Chia Seed Smoothie
Chia seeds are a fantastic addition to smoothies, offering a boost of fiber, protein, omega-3 fatty acids, and antioxidants. They expand when wet, creating a satisfyingly thick and creamy texture, and can help keep you feeling full, which is great for weight management. This versatile base recipe can be easily...
Ingredients
Base Ingredients
chia seeds1tbsp
unsweetened almond milk1cup
mixed berries1/2cup
frozen banana1/2
Optional Ingredients
honey or maple syrup1tsp
handful spinach or kale1
ice cubes1cup
Nutrition (per serving)
Calories
140.5kcal (7.03%)
Protein
3.2g (6.4%)
Carbs
15.4g (5.6%)
Sugars
8.2g (16.4%)
Healthy Fat
9.1g
Unhealthy Fat
0.6g
% Daily Value based on a 2000 calorie diet
How to make Basic Berry Chia Seed Smoothie
Prepare Chia Seeds
- Step 1
In a small bowl, combine the chia seeds with about 3-4 tablespoons of the milk. Stir well and let them sit for 10-15 minutes (or even longer, up to 30 minutes or overnight in the fridge). They will swell and form a gel-like consistency.
Blend Ingredients
- Step 1
In a blender, add the soaked chia seeds (and any remaining liquid from soaking), the rest of the milk, frozen banana, mixed berries, and any optional ingredients like spinach/kale or sweetener.
- Step 2
Blend until smooth and creamy. If it's too thick, add a little more milk until you reach your desired consistency. If it's too thin, add a few more frozen berries or a couple of ice cubes and blend again.
Serve
- Step 1
Pour into a glass and enjoy immediately. You can garnish with a few extra chia seeds or fresh fruit.
Nutrition (per serving)
Nutrition (per serving)
Calories
140.5kcal (7.03%)
Protein
3.2g (6.4%)
Carbs
15.4g (5.6%)
Sugars
8.2g (16.4%)
Healthy Fat
9.1g
Unhealthy Fat
0.6g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Pre-soaking chia seeds ensures a smoother texture and better nutrient absorption.
Using frozen fruit makes your smoothie thick and cold without needing a lot of ice, which can dilute the flavor.
Adjust the sweetness to your preference. Ripe bananas and sweet berries might be enough, or you can add a touch of honey, maple syrup, or a few pitted dates.
For a thinner smoothie, add more liquid. For a thicker, more 'smoothie bowl' consistency, use less liquid and more frozen fruit.
Get creative with toppings like granola, shredded coconut, nut butter drizzle, sliced fresh fruit, or chopped nuts.
FAQS
Can I skip soaking the chia seeds?
Yes, you can add chia seeds directly to the blender, but pre-soaking ensures a smoother texture and aids digestion.
What type of milk works best for this smoothie?
Any milk of choice works well, such as almond, soy, oat, cashew, or dairy milk. Coconut milk can add a tropical flavor.
Can I use fresh fruit instead of frozen?
Yes, but you may need to add ice cubes to achieve a thicker texture.
How can I make this smoothie sweeter?
You can add honey, maple syrup, or a few pitted dates for extra sweetness.
What are some variations I can try?
You can experiment with tropical fruits, chocolate, green vegetables, nut butter, or protein powder for different flavors.
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iorjia - Good Food Recipes
(@iorjia01)
Explore Iorjia - Good Food! Find easy meals, healthy options, tasty snacks & refreshing drinks. Explore Iorjia - Good Food! Find easy meals, healthy options, tasty snacks & refreshing drinks....
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