Start your day with The Right Stuff: Vitamin A, Banana, and Chia (omega-3!), and more. D-elicious!
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Preparation Time
5-10 minutesDifficulty Rating
1Serves
1
Ingredients
- ½ cup / 120 ml milk, preferably organic pastured or protein-fortified almond-based
- 1 banana
- 1 tsp / 5 ml chia seeds, freshly ground
- ¼ cup / 60 ml plain Greek yogurt, preferably organic pastured or coconut-based
- ½ cup / 120 ml spinach
Directions
- Put all ingredients in blender and mix until desired consistency, about 15-30 seconds.
Hello I love some of the recipes for the shakes. I have a problem, I do not drink or like any type of milk. What can I substitute in the place of milk?
Hi, Tandrobdavis22. You can use a combination of Greek yogurt with water (half and half). Note that this recipe is not keto-supportive – to find keto recipes, be sure to look for the term “keto” somewhere in the name or description.
I’m allergic to bananas what can I replace it with
Hi, Nikki. Any starchy fruit like an apple, a pear, or a cup of blueberries or grapes will do.
I heard your not supposed to eat bananas. Is this true
Hi, emasuz34. Bananas are very nutritious, and are recommended for most people. If you have a problem with too much potassium in your blood, then the amount of bananas in your diet should be limited.
Hi are the drinks and smoothies considered a meal or a snack?
Hi, Jomabra. They are considered a snack. They could also be part of a larger meal.
Can I substitute the chia seed hun?
Hi, AlisaMarie. You can use freshly-ground flaxseed or hemp hearts instead of chia seeds.
Never really use protein shake. Would there be a certain kind you recommend?
Hi, KatieScarlet83. You don’t need to use a protein shake with this program, but if you want to use one, we recommend “Vega One” or “Garden of Life Raw.”
Can l have a green tea smoothie for a snack
Hi, COLETJ. Probably, but it does depend on the ingredients. Do you have one in mind?
We encourage snacks with fruits/vegetables plus a source of protein and healthy fats, and of course, no artificial ingredients or excessive sugar.
I just joined today and I prefer unsweetened almond milk. Is this ok to use on this plan? If not, is skim milk ok?
Hi, Cheryl7775. We recommend unsweetened almond milk rather than skim milk, unless you use “blue” skim milk without added milk solids. Keep in mind that almond milk is low in protein, unless of course it is protein-fortified.
Can I substitute the chia seeds for flax seeds and the milk for water ?
Hi, Titania08. Absolutely!
Can I substitute the banana for another fruit or vegi?
Hi, Madisonbuckley. Absolutely!
Can I substitute the spinach for something else?
Hi, taylorgantt. Sure – any green leafy vegetable is fine.
Bananas are Keto??
Hi, Lewellen. Bananas are generally not used in a keto diet, but this recipe is not considered to be keto.
Can I just have the smoothie for breakfast with nuthing else?
Hi, Keokameyer. Yes, you can have the recommended serving of this shake for breakfast each day.
So can you tell what brand of milk you can buy? I don’t live near a Whole Foods. I live in a rural community. Is there any kind at Walmart I can buy?
Hi, Vbousley. Walmart is starting to stock up on pretty good things, in order to compete with Whole Foods. Below are some options we would consider good choices:
https://www.walmart.com/ip/Horizon-Organic-Grassfed-Whole-Vitamin-D-Milk-Half-Gallon/230953422
https://www.walmart.com/ip/Maple-Hill-Creamery-100-Grass-Fed-Certified-Organic-Whole-Milk-Half-Gallon/406740235
It states it is ultra pastured organic skim milk and it doesn’t look blue so is there another way to tell if it has been oxidized?
Hi, bellabmx66. If it is ultra-pasteurized, organic, and fortified, it is likely to have enough antioxidants to protect it.
Where do I get chia seeds and Greek Yoghourt in Houston Texas. I’m new here
Hi, Cynthia. Many large regular grocery stores carry those items, as do all health-oriented shops like Whole Foods Market.
Amazon sells them..its where I purchased mine
Really love the smoothie! This time instead of plain Greek yogurt I tried coconut and it was very good. But I did use non fat milk. What’s the difference?
Hi, Gretchen. Nonfat milk – if it is white and creamy – usually contains “milk solids” which are most often oxidized, which yields chemicals that are more unhealthy than the saturated fats in whole milk. If you like nonfat milk in general, make sure it doesn’t contain these “milk solids ” – that will mean that it is watery and bluish, but the difference is worth avoiding those chemicals.
Why when your site said banana was something you should never eat, do you have them in a smoothie recipe?
Hi, kjhiking. We actually do encourage bananas.
I thought that a Banana had 27 carbs and not 2 how did you get that number??
Hi, Angelwingz65. We are referring to exchanges here, not grams. A carbohydrate exchange includes 15 grams of carbohydrates.
How can I at this and a few of the other smoothies I saw on this site to my menu planner?
Hi, Yanni40. If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work.
I’m on blood thinner and can’t have many dark, leafy vegetables in my diet. Is there anything to substitute for the spinach? I couldn’t drink that daily.
Hi, Bev. Try sweet (a.k.a. “bell”) peppers instead.
Omg. this was my first smoothie and l am in love already
Could I add protein to the smoothie? Hemp, whey? Which one is better?
Hi, GATABERROCAL55. It’s better that you get the protein from food sources. This plan provides a lot.
How do I measure 120mls of spinach? Does it have to be precooked?
Hi, Jenny. In this case it would be raw – in general smoothies are made from raw ingredients.
Where can I buy Chia seeds from in the UK?
Hi, Jenny. You can find chia seeds in health-oriented shops such as Holland and Barrett or Whole Foods Market, or online at Amazon.co.uk, Goodnessdirect.co.uk, and others.
Hi Aldi sell these ☺
This is really good! Doubled the Spinach and added a few ice cubes. Yuuuuum!!!! ??
So you recommend whole milk over 1% milk for this smoothie? Should we use a organic banana or regular banana or does it matter?
Hi, kthrift. Yes, whole milk is preferable 🙂 As for bananas, their thick skin means that organic isn’t as critical as, say, strawberries or peaches.
I do have a thyroid problem, I’m Hypo. So which seed should I use in this smoothie
Chia or Flaxseed?
Hi, kthrift. Chia seeds would be better in that case.
Can I use kefir milk in the smoothie and omit yoghurt?
Hi, Elgeebee. Absolutely! Great idea 🙂
I don’t have the organic yogurt or milk. What would be good replacements?
Hi, Cavay. Don’t worry about it – regular milk is fine, especially if it is whole or doesn’t have any added milk solids.
I appear to be allergic to bananas , what could I replace the banana with ?
Hi, Jan. Try a pear.
Can I use organic hemp seed instead of chia seeds they have omega 3 and 6.
Hi, jmcnna. Yes, hemp is fine.
I’m starting out late intghe day on this, should I wait until tomorrow to get started?
Hi, Crazy4U. It’s never too late or early to start :). Whatever eating opportunities are left in the day, try making them even just a little healthier than in the past.
Is bon soy milk good to replace ?? If not if I replace it to coconut milk or coconut water ? Ok ok
Hi, Mars. That product is good.
Could I use a smoothie to replace a breakfast or a Snack?
Hi, Beverly. If it includes key food groups (including fruits/vegetables, calcium-rich protein from dairy or substitutes), it’s a great option for a snack.
This smoothie is delicious!
I was already making a similar drink. Would rice milk be okay? How about fresh ginger?
Hi, Sjmorris. Yes, those ingredients are fine.
How do I add recipes to my menu plan?
Hi, dkrummdjk. Many of our recipes are in the personal Menu Planner food lists (near the end of each category), and we are working to add newer ones. For those not yet uploaded, you can compare your allotted exchanges (visible by clicking on “Exchange mode” in the toolbar above you menu) with those main listed at the end of recipes. The match doesn’t have to be perfect.
Hi, is there a lactose free version of this smoothie?
Hi, Lyndsey. This recipe has a lactose-free option – in the ingredients line for the milk, it recommends almond-based as an alternative.
Can I use fat free milk?
Hi, wenn44. We prefer you use whole milk, but if you like skim, I recommend that you get a vitamin A & D fortified type without “milk solids” in the ingredients list.
Where are the two carbs coming from in this smoothie recipe?
Hi, JAM. The carbs are from the banana and dairy.
no,i am not logging out. I am just curious as to why trim down club uses bananas in their recipes when the doctor on the auto portion of the advertisement said that bananas were one of the items of fruits that we were not suppose to use because of it’s fat-storing properties. Please reply.Thanks,Valin Mitchell
Hi, Valinmae. Which advertisement was that? Our program actually favors bananas. There are rumors floating around that they are uniquely “fat storing,” but science doesn’t actually support that.
can I use almond milk instead of cow
Hi, Ashley. Sure – just note that it doesn’t contain any protein. If you’re OK with dairy in general, I would recommend to double the yogurt part if you use almond milk.
what does total:20 average mean under picture of smoothie?
Hi, jlsaabs. It means that from a total of 20 ratings, the average rating is 3.5 stars.
Hi, instead of chia can i use uncooked oatmeal?
Hi, WilsonJ. Those are two very different ingredients nutritionally. If you use uncooked oatmeal, you will get the fiber, but not the high amounts of omega-3 fatty acids.
I don’t like milk will water do
Hi, Rebatod. You can use water instead of milk, but it will decrease the nutritional value. Be sure to get protein and calcium elsewhere.
I have banana, actimal, walnuts and spinage, will this do?
Hi, mfox. Absolutely!
How were the walnuts in it?
Can I add lemon juice to this drink?
Hi, pamsorum. If it is unsweetened, absolutely!
Are Chia seeds similar to Linseeds
Hi, Kath. Chia and linseeds (also known as flaxseeds) are similar in that they are both good sources of omega-3 fatty acids and gel-like fiber. They look different (chia seeds look like a cross between poppy seeds and sesame seeds, while linseed resembles a tiny version of a cross between sunflower and pumpkin seeds) and taste a bit different (chia’s flavor is slightly grassy, while linseed’s is slightly fishy). Another important difference is that flaxseeds are considered more goitrogenic and hormone-like than chia seeds, but these are not problems for everyone (mostly just for people with thyroid problems).
this recipe can not sever for 2 persons and what if I don’t want yogurt?
Instead of using almonds can I use protein powder
Hi, Tracey. We prefer whole foods instead of those types of isolated nutrient products. IF you don’t like almonds, you can use another source – seeds or dairy, for example.
Hi work a busy schedule, could I prep these foods hanks
Hi, Tracey. I’m not sure I understand your question. Do you mean in advance? This particular recipe would indeed freeze well.
This recipe as stated could not possible serve 4 people a 2cup serving?
Hi, Lisarah, and thanks for the heads-up. That was, of course, a typo! It has been corrected to be “1” serving.
Where in the grocery store can you find Chia seeds and can you substitute another type seed that might not be as hard to find?
Hi, Pmbeck. These are usually in the refrigerated section with other health-related foods, or in the nuts/seeds section.
Can I use something in place of the banana ? I just can’t seem to get past the smell and texture of banana
Hi, Florida. Absolutely! An apple or pear would be nutritionally similar here.
What are chia seeds?
Hi, Jenny. Chia seeds are tiny brown oval seeds from a mint-like plant. They are is rich in omega-3 fatty acids, and when soaked absorb water to yield a distinctive gel texture that can substitute for egg yolks in some recipes.
Hi, is it truth or fallacy that blending destroys the goodness in the spinach?
Hi, Louise. Not if you drink the mixture soon after blending.
I thought this was going to be bad. It is really good.