Lisa Proctor

This smoothie combines homemade flax milk, Greek yogurt, fruit, greens and seeds into an easy breakfast or snack. It is not a magic “energy” drink; it is simply a convenient way to put several ordinary foods into one meal.

Ingredients:

• 1 cup homemade flax milk (see the flax-milk recipe here)
• 1/2 cup plain Greek yogurt, or kefir if preferred
• 1 banana, frozen if you want a thicker texture
• 1/2 cup fresh spinach
• 1/2 cup frozen mixed berries
• 1 tablespoon chia seeds
• 1 tablespoon ground flaxseed
• 1 tablespoon nut butter or a serving of your preferred plant protein, optional
• 1 teaspoon honey or maple syrup, optional
• 1/2 teaspoon ground cinnamon
• A few ice cubes, optional

Instructions:

1. Add the flax milk, Greek yogurt or kefir, banana, spinach, berries, chia, ground flaxseed, nut butter or plant protein if using, sweetener if using, and cinnamon to a blender.
2. Blend until smooth. Add ice if you want it thicker.
3. Taste and adjust texture or sweetness to your preference.
4. Serve right away.

What the ingredients contribute:

• Greek yogurt or kefir: protein, plus calcium and other nutrients depending on the product.
• Banana and berries: carbohydrate, fiber and a mix of vitamins and plant compounds.
• Spinach: folate, vitamin K and other micronutrients.
• Chia and flax: fiber, plant fats and ALA omega-3.
• Nut butter or plant protein: an optional way to add more protein and/or fat, depending on what you use.

The nutritional profile will vary with ingredient brands, portions and substitutions. If the smoothie keeps you satisfied and fits your day, that is a more useful test than attaching a long list of promised health outcomes to it.

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Next Useful Move

Want to understand what the flax is actually contributing? Start with the omega-3 breakdown, then use this smoothie as one practical way to put it into a meal.

General food and nutrition education only. Individual dietary needs and tolerances vary.