Good morning smoothie

Posted by on Apr 12, 2012 in Breakfast, featured, Recipes | 8 comments

Good morning smoothie

After collecting a glut of chocolate over the weekend and finally succumbing to a cough and cold that’s been lurking around our house, I was looking for a vitamin boost, something quick and easy to start the day.

I have had this little container of Chia seeds sitting on my pantry shelf patiently waiting for my attention. These little black and white seeds have gained popularity for their nutritional benefits including being a good source of omega-3, protein, fibre and antioxidants. I originally bought the chia to try out as an egg substitute. I haven’t got around to doing that yet but decided it was time break them out for my smoothie.

So here’s how I made my morning fast-breaker:

1. Combine 1 tablespoon of chia with ½ cup water and let it sit for 20-30 minutes until it forms a gel.

 

2. Have a shower while waiting.

3. Slice a banana, rummage the freezer for berries (raspberries today), grab some lactose free yoghurt and milk from the fridge.  Add all of these to the chia gel and blend.

I used 1 banana, ½ cup raspberries, ½ cup yoghurt and 1¼ cup milk. This made enough for 4 small glasses or 2 generous serves.

I always like a banana in a smoothie and raspberries are delicious, but next time I think I’ll give blueberries a try or even kiwi. I think I might add some more yoghurt too – I love the tang. The texture of the chia seeds is noticeable in the smoothie, so if you think this will bother you, look out for ground chia or start your morning workout pounding some seeds with a pestle and mortar.

Have a great morning!

Subscribe for free Low FODMAP.com updates.

Check out The low FODMAP cookbook for more inspiration.

8 Comments

  1. I bought Chia seeds for the first time yesterday…you are inspiring me Natalie! I plan to make this smoothie today using a few fresh strawberries and a few slices of banana for the fruit. (I’m one of those FM’ers who can’t tolorate more than half a small banana.) I hope I like this smoothie drink.

    What else do you add Chia seeds to?

    • Hi Karen,
      You can use chia in all sorts of ways. Add some to your baking, mix it in with breakfast cereal, sprinkle into a salad, a stir fry or over soup. If you prefer less texture you can grind the chia with a pestle and mortar.
      Cheers,
      Nat

  2. Is there anything you can substitute for yoghurt? I can’t tolerate any lactose at all.
    I’ve tried silken tofu but my stomach has a bit of reaction to that to

    • If you are in Australia look out for lactose free youghurt in either he Liddel’s or Vaalia brands. Perhaps try contact those companies to find out you nearest stockist.

  3. just wondering about inulin in the lactose free yoghurt? Is that OK? thanks for such a great website!

    • Good question Michelle! Monash University lists inulin as containing fructans and/or GOS. Some Vaalia lactose free yoghurts contain inulin. Liddells lactose free yoghurts do not contain inulin. If you have found inulin triggers IBS symptoms for you then definitely look for one that does not have it listed as an ingredient.

  4. I’m lactose and fructose intolerant and have some chia seeds that need to be put to use! And so what better way than in a smoothie?! I also love just drinking the seeds in the water and waiting for a little while until it has that gluggyness to it.
    Thanks again! x

  5. oooh this sounds like a tasty recipe!! I’ll have to give it a try this week :)
    thanks!!!

Leave a Reply

Your email address will not be published. Required fields are marked *