This is my favourite smoothie combination for taste and health. I love the combination of chia seeds, fruit, lean protein and vegetables - and the great thing about it is you can't taste the vegetables - plus I feel a lot less guilty about my other eating choices on the day when I drink a glass or two of this:
- 2 - 4 egg whites (depending on how much protein you want)
- 4 tablespoons chia seeds
- 1/2 cup mixed berries - strawberries plus either raspberries or blackberries
- 50 grams mango
- 1 zucchini (you can’t taste it)
- 50 grams of spinach leaves
- 300 grams of natural yoghurt
- 1 glass of water
Blend for 60 seconds. Makes 4 glasses.
What you need to know about chia seeds and why you should use them:
In the past few years chia seeds have exploded in popularity and are now consumed by people all over the world. Here’s why:
28 grams of chia seeds contains:
- Fibber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain small amounts of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
Did you know that 28 grams of chia seeds has only one gram of digestible carbohydrate! Plus, chia seeds are a whole-grain food, usually grown organically and they are naturally free of gluten. Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fibre, protein, omega-3 fatty acids and various micro-nutrients
In addition, chia seeds are 40% fibre by weight, so almost all the carbohydrates in chia seeds are fibre.
This info comes from Healthline.com.
Chewing your food VS drinking it
Inspiro dietitian Tracey says that the best thing to do is to chew your food - as this will reduce your caloric intake. However if you're not getting enough fruit and vegetable in your diet then a smoothie can be a good choice. One way to reduce the calories in your smoothie is to reduce the fruit content.
Please note raw eggs information:
Dishes containing raw eggs as an ingredient, that aren’t going to be cooked before being eaten, should not be served to small children, pregnant women, the elderly and people with compromised immune systems (as they are at greater risk from food poisoning). Egg meals should be cooked for these vulnerable people until the yolk in a boiled egg has started to become firm or eggs have become set in omelettes or scrambled eggs.
Inspiro is a local, non-profit community health service that provides dental, dietetics / nutrition, podiatry, physiotherapy, speech therapy, occupational therapy, diabetes education, counselling, exercise physiology, social and family support services from our Lilydale, Belgrave and Healesville clinics and various community venues.
We have dentists to look at your teeth, health professionals to help get you moving and active, health services for children and older people, support if you are living with ongoing illness, podiatrists to look at your feet, someone to talk to about your mental health, and many other services to help you reach your own health goals.
INSPIRO LILYDALE: 17 Clarke St, Lilydale
INSPIRO BELGRAVE: 1616-1624 Burwood Highway, Belgrave
INSPIRO HEALESVILLE: 333 Maroondah Hwy, Healesville
To speak to a dietitian call us on 03 9028 0153