Ingredients
1 apple
1 banana
2 tablespoons oats (if gluten free use gluten free variety)
1 tablespoon chia seeds
1 teaspoon goji berries
1 teaspoon cinnamon
1 cup milk (cows, rice, almond, oat milk)
Instructions
1
Wash and core the apple, cut into chunks and add to the blender with approx the 3rd of the milk.
2
Blend the apple into a puree.
3
Add banana, oats, chia seeds, goji berries, cinnamon, and the rest of the milk.
4
Blend again until smooth.
Key Points About Ingredients:
- Chia seeds are a powerhouse ingredient — just one tablespoon delivers omega-3 fatty acids, fiber, and plant-based protein to keep you fuller for longer.
- Goji berries add a subtle tangy sweetness while contributing antioxidants, vitamin C, and vitamin A to support immune health.
- Oats provide slow-releasing complex carbohydrates and beta-glucan fiber, which can help maintain steady energy levels and support heart health — use certified gluten-free oats if needed.
- Cinnamon not only adds warming flavor but may help support healthy blood sugar levels, making this smoothie a smart choice for a balanced breakfast.
- Using milk alternatives such as almond, oat, or rice milk makes this smoothie easily vegan and suitable for those with lactose intolerance.
Key Nutritional Insights:
- This smoothie provides a good balance of carbohydrates, healthy fats, and protein, making it a well-rounded meal replacement or substantial snack.
- The combination of chia seeds and oats delivers both soluble and insoluble fiber, supporting digestive health and prolonged satiety.
- Bananas and apples contribute natural sugars alongside potassium and vitamin C, providing quick energy without a sharp blood sugar spike.
- Using cow's milk adds a meaningful boost of calcium, vitamin D, and vitamin B12, supporting bone health and energy metabolism.
- Goji berries and cinnamon together contribute antioxidant compounds that may help reduce oxidative stress and support overall wellness.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat9 g72 g12.5%
- Saturated Fat2.5 g20 g12.5%
- Trans Fat0 g
- Polyunsaturated Fat3.5 g
- Monounsaturated Fat2 g
- Cholesterol12 mg300 mg4%
- Sodium115 mg2300 mg5%
- Total Carbohydrate75 g275 g27.27%
- Dietary Fiber11 g28 g39.29%
- Total Sugars38 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein13 g50 g26%
- Vitamin D (Cholecalciferol)52 mcg20 mcg260%
- Calcium320 mg1300 mg24.62%
- Iron3.2 mg18 mg17.78%
- Potassium820 mg4700 mg17.45%
- Vitamin A1200 mcg900 mcg133.33%
- Vitamin C (Ascorbic Acid)18 mg90 mg20%
- Vitamin E (Tocopherol)1.8 mg15 mg12%
- Vitamin K6 mcg120 mcg5%
- Vitamin B1 (Thiamin)0.22 mg1.2 mg18.33%
- Vitamin B2 (Riboflavin)0.38 mg1.3 mg29.23%
- Vitamin B3 (Niacin)1.8 mg16 mg11.25%
- Vitamin B6 (Pyridoxine)0.48 mg1.7 mg28.24%
- Folate38 mcg400 mcg9.5%
- Vitamin B12 (Cobalamine)0.9 mcg2.4 mcg37.5%
- Biotin6 mcg30 mcg20%
- Vitamin B5 (Pantothenic acid)0.9 mg5 mg18%
- Choline45 mg550 mg8.18%
- Phosphorus310 mg1250 mg24.8%
- Iodine38 mcg150 mcg25.33%
- Magnesium72 mg420 mg17.14%
- Zinc1.8 mg11 mg16.36%
- Selenium5 mcg55 mcg9.09%
- Copper0.22 mg0.9 mg24.44%
- Manganese1.2 mg2.3 mg52.17%
- Chromium4 mcg35 mcg11.43%
- Molybdenum12 mcg45 mcg26.67%
- Chloride180 mg2300 mg7.83%
