Chia seeds are amazing. Resembling poppy seeds, these seeds, native to Latin America, are loaded with fiber, rich in omega-3s, and are a good source of protein. They also produce a creamy, thick texture. In 4 teaspoons, the chia seeds give you 5 grams of fiber, plus the useful omega-3s, all for just 60 calories. By comparison, bananas make a smoothie thick and sweet and provide 3 grams of fiber, but they add 105 calories.
Strawberry Chia Smoothie
(Makes 1 serving)
¾ cup skim milk
4 teaspoons chia seeds
1 cup fresh strawberries
1 tablespoon strawberry fruit spread, or to taste
2 teaspoons orange zest
½ teaspoon chopped fresh ginger
½ teaspoon vanilla extract
In blender, place milk and chia seeds and let sit while measuring remaining ingredients.
Add strawberries, preserves, orange zest, ginger, and vanilla to blender. Whirl on high speed until smoothie is blended and creamy, about 1 minute. Pour smoothie into tall glass and serve immediately.
Calories: 249 Total fat: 5 g Saturated fat: <1 g Carbohydrate: 44 g Fiber: 9 g Protein: 9 g Sodium: 90 mg