Strawberry-Mango Chia Seed Smoothie

This Strawberry-Mango Chia Seed Smoothie will cool you down on hot summer days. Strawberries and mangoes are loaded with inflammation-calming antioxidants. Greek yogurt adds protein for lasting energy, and almond milk makes this smoothie creamy and drinkable. We sweeten this smoothie with dates, while chia seeds add their healthy fats and fiber. Keep reading for our expert tips, including what tweaks you should make if you use frozen berries instead of fresh.  

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• To achieve a super-smooth consistency, place the solid ingredients, such as ice and fruit, at the bottom of the blender. This way, they’ll get blended first, and you won’t end up with chunks.
• If you buy pitted dates, be sure to check for pits. There are often remnants or whole pits still in there.
• Don’t try to swap out dried dates for Medjool dates—they won’t work. However, there are some easy swaps you can make, such as using frozen strawberries instead of fresh ones or opting for flavored yogurt over plain.
• For the best results, always keep your ingredients cold while blending. For example, use milk and yogurt directly from the refrigerator.
• If using frozen fruit, decrease mango to 1½ cups (7½ oz.), decrease strawberries to 1 cup (5 oz.), omit ice and increase almond milk to 2 cups. Blend until smooth, about 1 minute, stopping to scrape down sides as needed.

Nutrition Notes

• Strawberries bring their antioxidants, fiber, vitamins and minerals to this smoothie. They’re especially high in vitamin C, which is great for your skin and immune system. 
• Mango adds more vitamin C, plus some vitamin A, another immune system booster. Vitamin C is also involved in the formation of collagen, which is necessary for healthy bones, joints and skin.
• Greek yogurt provides protein for healthy muscles and calcium for strong bones. It also adds probiotics to this smoothie, those gut-loving bacteria that are involved in gut and overall health. The probiotics will feed on the fiber in the fruit and chia seeds, helping them thrive and multiply. 
• Almond milk is a great alternative to cow’s milk, especially if you’re lactose-intolerant or follow a vegan lifestyle. It’s also a good source of vitamin D and an excellent source of vitamin E, which is necessary for healthy skin, eyes and immunity. One thing to note regarding almond milk is that unless it’s fortified, it provides very little protein.