Triple-Berry Chia Seeds Smoothie
This creamy and berry-rich chia seeds smoothie is sure to be an instant classic!
It’s filling, delicious, and packed with vitamins, fiber, and antioxidants. What’s more, it’s a well-balanced source of healthy fat, protein, and grains.
To make it even better, anthocyanins (the flavonoid behind this smoothie’s gorgeous color) provide anti-inflammatory effects.
Triple-Berry Chia Seeds Smoothie Ingredients
Simple and delicious ingredients are the key to this filling smoothie. Plus, they all have potent nutritional properties that make this drink a powerhouse.
Although they might be small, chia seeds are mighty in nutritional value.
Chia seeds add a little crunch and are a fantastic source of protein, fiber, and omega-3 fatty acids. They also have magnesium, calcium, phosphorus, and potassium.
Among the many benefits, chia seeds can promote heart health, help regulate blood sugar levels, and aid in gut health.
Chia is also a superfood during the transition to menopause.
Not a fan of the crunch? When thoroughly blended into the smoothie, chia seeds easily pass as seeds of berries, or they’re not noticed at all while continuing to deliver all their benefits.
We’ve all heard an apple a day keeps the doctor away, but what about berries? Berries are among the fruit with the highest levels of antioxidants. They have also been shown to lower the amount of the disease-causing LDL cholesterol in the blood.
Science backs up the claim that antioxidants help reduce chronic inflammation conditions. This includes cardiovascular disorders, Alzheimer’s, type 2 diabetes, obesity, and arthritis.
Berries are also especially rich sources of ellagic acid, often used in skincare products. Ellagic acid reduces oxidative stress from UV and prevents collagen breakdown, reducing inflammation.
This study even states that ellagic acid can potentially help with wrinkles!
While no one food is a cure-all, the berries in this smoothie are perfect for taking steps toward optimal health!
For sweetness without the need to add sugar, bananas are the go-to choice. They’re always a favorite for sweetening smoothies!
While it’s true that bananas have more sugar than other fruits, it’s also true that they are loaded with nutrients. What’s more, they give your smoothies a rich creaminess without the fat-laden cream.
Bananas are a great source of dietary potassium, vitamin C, fiber, and vitamin B6. They also contain small amounts of other essential nutrients, such as magnesium and manganese.
For maximum sweetness, use ripe fruit, and for a refreshing taste, use frozen ones.
Oats provide a unique source of grains in smoothies. They have impressive properties for disease prevention and are a rich source of vitamin E. What’s more, oats have fiber that promotes gut health by establishing and nourishing gut bacteria.
Oats make the smoothie a more complete meal or snack, so you’ll definitely feel more satisfied.
How can I store a smoothie for later?
Smoothies are great served fresh but can be stored in a Mason jar with an airtight lid for 1-2 days. When you’re ready to drink it, make sure to give it a good shake before you enjoy it. If your smoothie smells or looks off, do not consume it.
However, smoothies taste better fresh, though. A good solution is to store all ingredients in the fridge or freezer and blend them just before serving.
Can I add more nutrients to this smoothie?
Absolutely! Two of my favorite additions are spinach and avocados. A small handful of spinach adds fiber and a source of vegetables without changing the flavor. Avocado adds additional creaminess and is a source of healthy fat, promoting satiety.
Can I use Greek yogurt instead of coconut milk yogurt?
For sure! This recipe uses coconut milk yogurt to keep it dairy-free, but using Greek yogurt instead will make it higher in protein.
How to Make Triple-Berry Chia Seeds Smoothie
Triple-Berry Chia Seeds Smoothie
- High power blender
- 1 c triple berry blend frozen
- ⅓ c uncooked rolled oats
- 1 banana
- 1-2 tbsp chia seeds
- 6 oz coconut milk yogurt plain
- 1 c oat milk
- 1 tsp maple syrup optional
- Place all ingredients in a blender, making sure to break the banana into two halves. Blend until fully combined.
The Bottom Line
This smoothie not only tastes great but is a tasty way to add key nutrients, fiber, and antioxidants into your day. It’s balanced with servings of fruit, grains, and protein to promote a feeling of fullness. Time to get blending!
“Berry Chia Smoothie” was written by nutrition student Reagan Street and edited by Dr. Su-Nui Escobar, DCN, RDN, FAND.
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.