![a recipe photo of the Creamy Strawberry-Peach Chia Seed Smoothie](https://cdn.statically.io/img/www.eatingwell.com/thmb/jjwIDmJ8-XbTyN8ecDsPKft0yTQ=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/chia-smoothie-1x1-139-32eee64c5f824ad3975538b963fb6ab7.jpg)
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Chia seeds have plenty of healthy benefits, from delivering a boost of fiber to providing a dose of heart-healthy fats. We like the combination of strawberries, peaches and cherries, but any sweet and tangy fruit combo will work.
![the ingredients to make the Creamy Strawberry-Peach Chia Seed Smoothie](https://www.eatingwell.com/thmb/3cUlpqau214VLtjzyAx-ZEGd-XA=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/chia-smoothie-step-1-109-70da40cb037d4940b739cd470554843f.jpg)
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Ingredients
-
1 1/2 cups frozen strawberries
-
1 cup frozen peach slices
-
1 cup unsweetened almond milk
-
1/2 cup reduced-fat plain strained (Greek-style) yogurt
-
1/4 cup frozen dark sweet cherries
-
3 dried pitted dates
-
2 tablespoons chia seeds
Directions
-
Place strawberries, peaches, almond milk, yogurt, cherries, dates and chia seeds in a blender. Process until smooth, about 30 seconds. Divide between 2 glasses and serve immediately.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Frequently Asked Questions
-
Yes! And in many cases, frozen fruit may contain more nutrients than fresh. As soon as a fruit is picked, it slowly starts losing nutrients. The fresh produce in your grocery store may have already been sitting for a week or more since being picked. Frozen fruit, on the other hand, is frozen at its peak, which helps maintain its nutrients. Freezing the fruit doesn’t change its carbohydrate, fat or protein content either, so in that respect, it’s essentially the same as fresh fruit. Look for frozen fruit with no added sugar or other additives.
-
Chia seeds are tiny but mighty little packages full of nutrition. They’re a plant-based source of protein and omega-3 fatty acids. They also provide calcium, iron and fiber. In just 2 tablespoons of chia seeds, you’ll get 10 grams of fiber—that’s about a third of your day’s worth! And we know fiber has all kinds of health benefits, from a healthier gut to helping with weight management. Chia seeds are also loaded with antioxidants that help protect against inflammation, aging, heart disease and cancer.
-
Almond milk is a good alternative for those who are allergic or sensitive to cow’s milk or who are vegan. In its purest form, almond milk lacks a lot of the nutrition cow’s milk has, but many companies fortify their almond milk with vitamins and minerals. And unless it also contains added protein, it won’t contain nearly as much as cow’s milk. For that reason, look for almond milk that has been fortified with protein, vitamins and minerals, and has no added sugar.
-
Absolutely. This recipe calls for unsweetened almond milk, but you can replace it with another plant-based milk such as cashew milk or oat milk. Of course, if dairy is not a concern, you can use your favorite cow’s milk.
-
You can, but we recommend sticking with the frozen fruit, which will keep your smoothie nice and cold and provide a thick and creamy texture. When we have a lot of fresh fruit on hand, we like to prepare smoothie freezer packs so they’re always at the ready.
-
There are so many great recipes using chia seeds, including our Berry Chia Seed Pudding and Overnight Quinoa Pudding. Keep your chia seeds as fresh as possible in an airtight container stored away from sunlight and in a cool, dry spot.
Additional reporting by Carrie Myers, M.S. and Linda Frahm
EatingWell.com, February 2024
Nutrition Facts (per serving)
247 | Calories |
7g | Fat |
41g | Carbs |
10g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 2 | |
Serving Size 1 1/2 cups | |
Calories 247 | |
% Daily Value * | |
Total Carbohydrate 41g | 15% |
Dietary Fiber 10g | 34% |
Total Sugars 26g | |
Protein 10g | 20% |
Total Fat 7g | 9% |
Saturated Fat 1g | 6% |
Cholesterol 6mg | 2% |
Vitamin A 131µg | |
Vitamin C 63mg | 70% |
Vitamin D 1µg | |
Vitamin E 5mg | 32% |
Folate 44µg | |
Vitamin K 6µg | |
Sodium 117mg | 5% |
Calcium 434mg | 33% |
Iron 3mg | 16% |
Magnesium 86mg | 20% |
Potassium 685mg | 15% |
Zinc 1mg | 12% |
Vitamin B12 0µg | |
Omega 3 2g |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.