eat:

Creamy mango and chia smoothie

Combine the succulent sweetness of mango with the superfood qualities of chia seeds, resulting in a smoothie that’s not only delicious but also packed with health benefits
  1. Preparation Time: 10 minutes
  2. Cooking Time: 0 minutes (It’s a no-cook recipe!)
  3. Total Time: 10 minutes
  • 1 large ripe mango (about 200g), peeled, stoned, and chopped
  • 2 tablespoons chia seeds
  • 250ml almond milk (or any plant-based milk of your choice)
  • 1 banana, sliced and frozen
  • 1 tablespoon honey or maple syrup (optional, for added sweetness)
  • A few ice cubes (optional, for extra chill)
  1. Place the chia seeds in a small bowl and add 60ml of the almond milk. Stir well and let sit for about 10 minutes, allowing the chia seeds to swell and form a gel-like consistency.
  2. In a blender, combine the swollen chia seeds (with any unabsorbed milk), the chopped mango, the remaining almond milk, the sliced frozen banana, and the honey or maple syrup if using. If you prefer a colder smoothie, add a few ice cubes to the mix.
  3. Blend until smooth and creamy. If the smoothie is too thick for your liking, add a little more almond milk until you reach your desired consistency.
  4. Taste and adjust the sweetness if necessary by adding more honey or maple syrup.
Per serving

This smoothie is not only delicious but also packed with nutrients. Here’s an approximate breakdown per serving (recipe serves 2):

  • Calories: 250 kcal
  • Protein: 4g
  • Carbohydrates: 50g
  • Fat: 5g (primarily from chia seeds, which provide healthy omega-3 fatty acids)
  • Fiber: 9g
  • Vitamin C: 60% of the RDI
  • Vitamin A: 35% of the RDI
  • Calcium: 15% of the RDI
  • Iron: 10% of the RDI

In this recipe:

This creamy mango and chia smoothie recipe is perfect for a quick breakfast, a post-workout refreshment, or a healthy snack. It’s incredibly easy to make, requiring just a few ingredients and a blender.  Mangoes are rich in vitamins A and C, which are essential for immune function and skin health, while chia seeds are a fantastic source of omega-3 fatty acids, fibre, and protein. Together, they create a smoothie that’s both energising and satisfying.

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