STRAWBERRY-BANANA-CHIA SMOOTHIE

NUTRITIONAL FACTS (per serving)

(Based on full cream milk and honey)

• Calories: ~210

• Protein: ~6g

• Carbohydrates: ~38g

• Fiber: ~7g

• Fat: ~5g

• Calcium: ~18% DV

• Iron: ~6% DV

INGREDIENTS:

• 1 tbsp chia seeds

• 3 pitted dates (for natural sweetness)

• 1 cup full cream milk (or your favorite milk alternative)

• ½ cup water

• 2 tbsp plain unsweetened yogurt

• 1 large ripe banana

• 4–5 large strawberries, hulled

• 1 tbsp honey or maple syrup (optional)

• ½ tsp vanilla extract

• ¼ tsp cinnamon powder

INSTRUCTIONS:

1. Combine chia seeds, dates, milk, water, yogurt, banana, strawberries, sweetener (if using), vanilla extract, and cinnamon in a blender.

2. Blend until smooth and creamy.

3. Pour into a chilled glass or mason jar and enjoy immediately.

Samantha’s Serving Suggestions:

• Chill Factor: Freeze the banana and strawberries beforehand for a thicker, creamier texture.

• Boost It: Add protein powder, collagen, or a spoonful of nut butter for an extra nutrient boost.

• For Kids: Skip the cinnamon for a milder flavor that little ones will love.

• Meal Prep Tip: Make smoothie packs in advance by freezing the fruit and dates in small portions — just blend with milk and yogurt when ready.

There’s something so refreshing about a perfectly blended smoothie, and this Strawberry-Banana-Chia Smoothie hits all the right notes- creamy, naturally sweet, and filled with nutrients to keep you energized. Whether you’re looking for a quick breakfast, a pre- or post-workout drink, or a healthy afternoon treat, this recipe is your go-to.

Made with wholesome ingredients like bananas, strawberries, chia seeds, and yogurt, this smoothie provides a delicious balance of protein, fiber, and healthy fats. Plus, it’s completely customizable to suit your taste and dietary preferences.