Raspberry-Peach-Chia Seed Smoothie

Start the day off right with our Creamy Raspberry-Peach Chia Seed Smoothie. We built this smoothie recipe to keep you full, starting with a base of protein-packed soy milk and Greek yogurt. Chia seeds are added for inflammation-lowering omega-3 fatty acids and for a hefty dose of fiber. And because no one wants a watered-down smoothie, frozen fruit is the perfect solution. We harnessed the natural sweetness of raspberries and peaches, with additional natural sugars and fiber from dried dates. This antioxidant-rich and hydrating smoothie is going to be a great start to your morning—or any time of day! Keep reading for our expert tips on how to layer ingredients in your blender, delicious ingredient substitutions and more. 

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! 

• The order of ingredients is important! Begin with the milk and yogurt to create a smooth base, which helps prevent the blender blades from jamming. Next, add softer ingredients, like chia seeds and dates, followed by the frozen fruit.
• Start by blending at low speed to break down larger pieces. Gradually increase the speed to high until the smoothie loosens slightly and takes on a silky appearance.
• For the best results, enjoy your smoothie immediately. Waiting too long will compromise the texture and flavor.
• You can substitute the frozen raspberries and peaches with strawberries or mixed berries, or you can add a frozen banana.

Nutrition Notes

• Soy milk is the only plant-based milk that comes close to the protein amount in cow’s milk. Soy milk is often fortified with other nutrients, like vitamin B12, calcium and vitamin D, to match the levels in cow’s milk. It’s a healthy plant-based milk to drink every day. 
• Greek yogurt adds even more protein and bone-building calcium to this smoothie. It also provides satiating fat, so you’re not ravenous mid-morning. If you choose a yogurt that has live and active cultures, you’ll get the benefits of gut-healthy probiotics to help strengthen your immune system. 
• Chia seeds are one of the plant-based sources of omega-3 fatty acids, which may help lower inflammation in your body. They are also packed with gut-friendly fiber and plant-based protein, and they contain polyphenols—beneficial for brain health. 
• Frozen fruits (peaches and raspberries) are the secret weapons in this smoothie. They add natural sweetness, additional fiber and the cold, frothy texture that you love in a smoothie. Peaches contain the antioxidant beta carotene, helpful in fighting inflammation, and raspberries are packed with anthocyanins, compounds that are great for heart health.