Start your day with The Right Stuff: Vitamin A, Banana, and Chia (omega-3!), and more. D-elicious!

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  • Preparation Time

    5-10 minutes
  • Difficulty Rating

  • Serves

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  1. ½ cup / 120 ml milk, preferably organic pastured or protein-fortified almond-based
  2. 1 banana
  3. 1 tsp / 5 ml chia seeds, freshly ground
  4. ¼ cup / 60 ml plain Greek yogurt, preferably organic pastured or coconut-based
  5. ½ cup / 120 ml spinach


  1. Put all ingredients in blender and mix until desired consistency, about 15-30 seconds.
Serving size: 2 cups / 480 ml Exchanges per Serving: 2 Carb, 1 Protein, 1 Fruit

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Comments 114

    • Hi, Tandrobdavis22. You can use a combination of Greek yogurt with water (half and half). Note that this recipe is not keto-supportive – to find keto recipes, be sure to look for the term “keto” somewhere in the name or description.

    • Hi, COLETJ. Probably, but it does depend on the ingredients. Do you have one in mind?
      We encourage snacks with fruits/vegetables plus a source of protein and healthy fats, and of course, no artificial ingredients or excessive sugar.

    • Hi, Gretchen. Nonfat milk – if it is white and creamy – usually contains “milk solids” which are most often oxidized, which yields chemicals that are more unhealthy than the saturated fats in whole milk. If you like nonfat milk in general, make sure it doesn’t contain these “milk solids ” – that will mean that it is watery and bluish, but the difference is worth avoiding those chemicals.

    • Hi, Yanni40. If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work.

    • Hi, Kath. Chia and linseeds (also known as flaxseeds) are similar in that they are both good sources of omega-3 fatty acids and gel-like fiber. They look different (chia seeds look like a cross between poppy seeds and sesame seeds, while linseed resembles a tiny version of a cross between sunflower and pumpkin seeds) and taste a bit different (chia’s flavor is slightly grassy, while linseed’s is slightly fishy). Another important difference is that flaxseeds are considered more goitrogenic and hormone-like than chia seeds, but these are not problems for everyone (mostly just for people with thyroid problems).

    • Hi, Jenny. Chia seeds are tiny brown oval seeds from a mint-like plant. They are is rich in omega-3 fatty acids, and when soaked absorb water to yield a distinctive gel texture that can substitute for egg yolks in some recipes.

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