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Chocolate, Chia, and Banana Smoothie Recipe

Chocolate, Chia, and Banana Smoothie Recipe


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Chia seeds are rich in omega-3 fatty acids and ALA, protein and dietary fiber, calcium, phosphorus, and manganese. Both of these ingredients are slow-burning fuels.

Spinach is rich in antioxidants and vitamin C, which helps the body recover from physical or emotional stress and supports the adrenal glands, so even if your day if rough, you’re going to make it through with some spinach.

Cacao is a good source of antioxidants, and theobromine, a stimulant similar to caffeine. It also may help promote the metabolism of sugar. Combine them all together for an energizing smoothie.

Ingredients

  • 2 frozen bananas
  • 1 Cup baby spinach
  • 2 Tablespoons soaked chia seeds
  • 1 Tablespoon raw cacao nibs or powder
  • 2 Cups walnut milk
  • 1 Teaspoon vanilla
  • 1 Teaspoon lucuma
  • a pinch sea salt
  • honey to taste

Chocolate Banana Smoothie

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A dairy free milk made from soaking almonds over night, rinsing well and blending with fresh water. Drained through a nut bag and all the liquid milk squeezed out. Recipe on page 297 of The JOYful Table cookbook, if purchasing a commercial brand, read label to avoid added sugars, gums, thickeners and preservatives.

You will be able to find a recipe for cultured coconut yoghurt online using grass fed gelatin or tapioca starch for thickening. If purchasing a commercial yoghurt, read labels as many use vegetable gums and additives. Coconut yoghurt can be made in a yoghurt maker or a Thermomix machine. If you can tolerate some dairy natural organic Greek yoghurt can be used in it's place.


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What is Mesquite?

I added optional mesquite powder to my smoothie for extra flavour, nutrition and sweetness. Mesquite is a tree that produces pods which are ground whole to make mesquite powder, or sometimes called mesquite flour.

Mesquite powder is nutrient-rich and has a lightly sweet, nutty flavour that tastes a bit like caramel or molasses. It&rsquos high in protein, calcium, magnesium, potassium, iron, zinc and fibre and it&rsquos fibre content means it won&rsquot spike blood sugar levels making it a good choice for natural sweetening. It can be used in baking and sauces but I really only use it in smoothies.

It&rsquos nutty, caramel flavour works best in chocolate smoothies such as this delicious cacao mesquite blend.


When we first moved to California 9 years ago, my husband and I discovered the magic of In-N-Out Burger. The animals style fries. The secret sauce. And most definitely those amazing chocolate milkshakes. Oh those milkshakes are probably what got me through my pregnancy in the dead heat of summer.

And, while we are a family that believes in moderation over deprivation, we do try to limit our In-N-Out trips to once every few months. Because, while delicious and seemingly better than other large fast food chains…. In-N-Out still has nothing on the goodness of homemade.

But those chocolate milkshakes haunt me, friends. When the heat of summer hits, the first thing I want to kick back with on a lazy Saturday afternoon by the pool is a frosty, chocolatey milkshake. So, I did what I do best and created my own healthy chocolate banana smoothie to sip on instead of those sugar-amped milkshakes….and I did it with some added veggie goodness.

I have been a smoothie lover since the day I really started paying attention to what I was eating. I love that I can toss healthy fruits and veggies into my blender and have an amazing smoothie 30 seconds later.

Smoothies are one of the first places I started veggie-loading our family’s foods and are the first thing I often recommend to people asking where to start transitioning to a real food way of eating. And this chocolate banana smoothie with veggies is going to be a game changer for many of you!

Can you taste the cauliflower in the smoothie?

People are always a bit surprised (and dare I say, suspicious) when I mention that I like make cauliflower smoothies. But, friends, it seriously adds to the creaminess of a smoothie and the cauliflower flavor disappears into the banana and chocolatey goodness.

If you are super iffy about this whole cauliflower in smoothie thing, then go slow! Maybe only add 1/2 cup of the riced cauliflower and see how you like it. Then work your way up!

Oh! And I personally like to use frozen cauliflower to help give the smoothie a frosty milkshake vibe.

Do you cook the cauliflower before freezing?

This is a personal choice and requires you to reflect a bit on your history with cauliflower. Like broccoli, Cauliflower is a cruciferous veggie. Cruciferous vegetables contains complex sugars that some people find hard to digest when eaten raw.

So, if you get belly issues right after eating raw cauliflower, then lightly steaming it prior to freezing it for this smoothie is probably idea for you.

Suggested adaptations

  1. Add some extra goodness! Amp about the nutrients in this smoothie by tossing in a tablespoon of chia seeds/flax meal and/or hemp hearts!
  2. Make it as sweet (or as mild) as you like. We all have different palates and some of us like things sweeter than others. The bananas are the source of sweetness and natural sugar in this chocolate banana smoothie. Play with the amount of banana you add depending on your personal preference.
  3. Add some healthy fat. Adding some healthy fat can really help this chocolate banana smoothie fuel you on to your next meal. Add 1/2 an avocado or a scoop of your favorite nut butter to the blender!
  4. Add some extra protein. I like to use collagen peptides in my smoothies to up the protein. However, the addition of hemp hearts or your favorite protein powder is also a great way to go.

Chocolate banana smoothie tips

  1. If you don’t have a high-speed blender, consider blending in stages. This will help you to achieve a smooth consistency. Start with the milk and spinach. Blend until completely pureed. Add the cauliflower. Blend. And so on.
  2. Add more (or less) liquid to achieve desired constancy. Depending on how thick you like your smoothies, you might find you need to add 1/2 cup or so of water to this blend. Or, if you find your smoothie is too thin for your liking, toss in a few ice cubes to help thicken it up.

Other recipes you are going to love…

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How To Make The Best Banana Smoothie

My basic smoothie recipe calls for four simple ingredients:

Banana — I use one banana to make one large or two smaller (kid-size) smoothies. For the best tasting smoothie, use a ripe banana. For the creamiest banana smoothie, use frozen banana slices (I’ve shared how I freeze bananas for smoothies below).

Half an orange — When I have oranges in the house, I love adding them to my morning smoothie. It adds extra vitamin C and tropical flavor. If you don’t have oranges on hand, don’t worry, you can substitute other fruits like mango, pineapple, and berries.

Plain or Greek yogurt — To be honest, I don’t always add yogurt to my smoothies, but when I do have it in the fridge, adding a spoonful ensures a protein-packed and creamy smoothie. For a smoothie without yogurt, add a little extra fruit or include veggies (like spinach or kale) instead.

Water or milk — To help the ingredients blend, I like adding a splash of liquid to the blender. For a smoothie without milk, use water. It still tastes amazing. For more creaminess use milk (dairy or non-dairy both work).

To make the smoothie, I add everything into a blender, and then blend until smooth. For an icy cold smoothie, throw in a handful of ice or use frozen fruits.

How To Freeze Fruit For Smoothies

To make smoothies even easier, freeze fresh fruit into portions. You can even prepare smoothie packs and freeze them for a grab and blend smoothie option.

To freeze fruit for smoothies, rinse and chop fresh fruit into small pieces. Pat them dry then arrange, in one layer, on a parchment paper lined baking sheet. Slide the baking sheet into the freezer and freeze until hard (two to three hours).

When the fruit is hard, divide it between freezer-safe bags and keep in the freezer for your next smoothie.

Banana Smoothie Variations

As I mentioned above, this smoothie recipe is delicious as written, but it can also be used as a base for other smoothie recipes. We shared a few suggestions in the video, but I’ll add even more below:

  • Add more fruit (fresh or frozen). I love mango, pineapple, and berries.
  • Add greens like spinach, kale, or Swiss chard. I add one to two cups.
  • Add healthy fat with some avocado.
  • Add more protein and fiber with hemp seeds, chia seeds, or your favorite protein powder.
  • Add nuttiness and extra sticking power with a tablespoon of peanut butter, almond butter, or other nut butter.
  • Add some chocolate with a tablespoon of cocoa powder or my favorite, cacao nibs.
  • Add fresh ginger or turmeric or add dried spices like ground cinnamon or ground turmeric.

More Smoothie Recipes

  • Make this protein-packed green smoothie recipe with fresh spinach, banana, orange, and Greek yogurt in under 5 minutes.
  • Our easy blueberry smoothie recipe that keeps you happy for hours. One small smoothie offers almost 5 grams of fiber as well as 5 grams of protein.
  • With 6 grams of protein and 7 grams of fiber, this utterly delicious strawberry banana smoothie will keep you full and energized for your day.
  • Or try this chocolate chia pudding, a simple breakfast made with chia seeds

Recipe updated, originally posted January 2013. Since posting this in 2013, we have tweaked the recipe to be more clear and added a quick recipe video. – Adam and Joanne


Banana Chocolate Chia Seed Smoothie Recipe

During the school week, breakfast is often a last-minute thought and I’m often scrambling to ensure my kids eat something so their minds and bodies are ready to learn. We typically don’t have time for anything elaborate or time-consuming, so smoothies are a great way to pack in fruits, vegetables, protein, dairy, and even grains in one deliciously drinkable dish.

I’ve always kept our smoothies simple with a variety of frozen fruit and almond milk. But lately I’ve been trying to get creative with super foods such as cocoa powder, chia seeds, flax seeds, acai, and maca powder. Last week, I shared a delicious 3-ingredient recipe for a Chocolate Coconut Acai Bowl and a Mango Ginger Flax Smoothie.

If you’re looking for inspiration to add some nutritional “punch” to your smoothies, Walmart.com has an expansive selection of recipes, many of which include the above super foods. Since my kids love bananas and chocolate, I’m sharing their Banana Chocolate Chia Seed Smoothie Recipe. With just 5 ingredients, this recipe is easy to whip up in the morning and will sustain you for several hours.

  • 3 cups frozen banana chunks from about 3 very ripe bananas
  • 1 cup vanilla bean Greek yogurt or any vanilla yogurt
  • 1.5 cups milk
  • 1 tablespoon chia seeds
  • 1 tablespoon cocoa powder

The only preparation this recipe requires is freezing your bananas ahead of time. I simply slice them and freeze them in single serving bags so I don’t have to worry about measuring when it’s time to make the smoothie. If time is a deterrent when it comes to making smoothies, you can create your own smoothie packs. Simply put your favorite fruits and/or vegetables into a plastic bag (make sure to measure out single serving sizes) and freeze until ready to use. Add your favorite juice, milk, or coconut water and blend for a smoothie in less than 5 minutes.

This Banana Chocolate Chia Seed Smoothie is incredibly kid-friendly (bananas + chocolate = bliss!), naturally sweetened with the bananas. The chia seeds add a significant amount of nutrition to the smoothie (Omega-3 Fatty Acids, Antioxidants, Fiber, Protein, Calcium, Manganese, Magnesium and Phosphorus) without altering the flavor. In fact the only thing you’ll notice is that your smoothie is creamier, since chia seeds absorb liquid well. Walmart offers a Wild Oats Marketplace variety of Black Chia Seeds for just $4.24 which is a great price considering the 12-ounce bag contains approximately 9 servings.

If you’re looking to vary this recipe, I recommend adding a tablespoon or 2 of almond or peanut butter!


Recipe: Chocolate Banana Smoothie Bowl

Serving in this recipe: 1

Calories: 409.3
Total Fat: 12.5 g 19.2%
Saturated Fat: 3.7 g 18.7%
Cholesterol: 1.5 mg 0.5%
Sodium: 187.9 mg 7.8%
Total Carbs: 62.5 g 20.8%
Dietary Fiber: 15.8 g 63.4%
Sugar: 21.3 g
Protein: 13.6 g 27.2%
Vitamin A: 0.3% Vitamin C: 17.4%
Calcium: 60.3% Iron: 35.5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Watch the video: Απολαυστικό Χαρουπένιο Ρόφημα με Μπανάνα και Γάλα Κεφίρ


Comments:

  1. Argo

    Yes, you said correctly

  2. Ames

    analogues exist?



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