Ingredients
Scale
- 1 banana, peeled and chopped (ripe ones mash easier for better blend)
- 1 1/2 cups frozen blueberries (straight from the bag keeps it cold)
- 1 tablespoon chia seeds (they expand for texture)
- 1 tablespoon hemp seeds (for a bit of earthiness and healthy fats)
- 1 tablespoon nut butter (pick almond, peanut, or sunflower based on preference)
- 1 1/4 cups milk (whatever type you drink—dairy or plant-based)
Optional add-ins to enhance it:
- 1 teaspoon bee pollen (sprinkle for vitamins and a floral note)
- 1 serving of protein or collagen powder (mixes in for extra staying power)
Instructions
- Get the banana ready: Peel it and cut into 2-3 pieces. If it’s frozen from earlier, even better for chill factor.
- Start with milk: Measure 1 1/4 cups and add to the blender base. Liquids first prevent clogs.
- Add the rest: Drop in the banana, frozen blueberries, chia seeds, hemp seeds, and nut butter. Include bee pollen or powder if using.
- Blend in stages: Turn on low to chop the fruit, then high for 45 seconds or until smooth. Pause to scrape if bits stick.
- Check consistency: Sip a bit—if too thick, add milk a tablespoon at a time. No extra sugar usually needed.
- Pour and drink: Transfer to your glass. The chia will keep setting as you go.
Notes
- Frozen berries save time on chilling and add creaminess—fresh dilute it more.
- Soak chia in milk for 10 minutes pre-blend if you like it pudding-thick.
- Nut butter choice affects flavor; natural ones without sugar keep it clean.
- Vegan-friendly with plant milk and no pollen.
- Double for two, but blend half at a time to not overload.
- Start with less chia if new to it—fiber builds tolerance.
- Clean blender right after to avoid stains from berries.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Smoothie
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 18 g
- Sodium: 60 mg
- Fat: 5 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 4.5 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 8 g
- Protein: 5 g
- Cholesterol: 0 mg