Banana Muesli Smoothie

By Martha Rose Shulman

Banana Muesli Smoothie
Andrew Scrivani for The New York Times
Rating
4(119)
Comments
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Years ago, before the term “super foods” was a part of our lexicon, I would always add a handful of chia seeds to my whole-grain bread dough. I knew the seeds were high in protein (chia, like quinoa, has all of the essential amino acids), and in those days vegetarians were obsessed with proving that we could get enough protein from plant sources. I didn’t use chia seeds in other recipes, and eventually I forgot about them. But chia seeds have made a comeback. They are not only high in protein, but higher in omega-3 fatty acids than flaxseeds. They’re a great source of fiber, phytochemicals, phosphorus and manganese, and they also contain calcium. If you want a delicious smoothie that will see you through a morning workout, this is it. Soak the muesli in water or milk the night before.

Featured in: Bulking Up Smoothies With Chia Seeds

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Ingredients

Yield:1 serving
  • ¼cup muesli
  • 3tablespoons low-fat milk or water
  • 1tablespoon soaked chia seeds (1 teaspoon dry unsoaked)
  • 1small banana (4 ounces without the skin)
  • 1heaped teaspoon almond butter (I prefer toasted unsalted)
  • 1teaspoon honey
  • 1cup yogurt, milk, almond or rice beverage, coconut water or soy milk
  • 1 or 2ice cubes (optional)
Ingredient Substitution Guide
Nutritional analysis per serving (1 servings)

338 calories; 9 grams fat; 2 grams saturated fat; 0 grams trans fat; 3 grams monounsaturated fat; 4 grams polyunsaturated fat; 63 grams carbohydrates; 11 grams dietary fiber; 34 grams sugars; 10 grams protein; 325 milligrams sodium

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Preparation

  1. Step 1

    The night before, place the muesli in a small bowl or ramekin and cover with 3 tablespoons milk or water. Refrigerate overnight. To soak the chia seeds, place in a jar or bowl and add 4 tablespoons water for every tablespoon of chia seeds. Place in the refrigerator for several hours or overnight. The seeds and water will be become gelatinous. The measure of 1 tablespoon includes the seeds and the gelatinous liquid that enrobes them after soaking.

  2. Step 2

    Scoop up a tablespoon of seeds with the gooey liquid and place in a blender (don’t worry, your smoothie won’t have this consistency). AddPlace the soaked muesli along with any liquid remaining in the bowl in a blender. Add the remaining ingredients and blend until smooth.

Tip
  • Advance preparation: The soaked muesli will keep for a couple of days in the refrigerator. Serve the smoothie at once.

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Ratings

4 out of 5
119 user ratings
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Comments

SarahDuffy

I freeze the bananas and skip the ice.

Wang

Don’t have almond butter. 1/4 cup muesli, 1 frozen banana, 1 or more cup of soy milk, 6-7 raw almonds, 1 tsp chia seed, 1 or less tbsp golden milk powder Don’t add honey or syrup

SarahDuffy

I freeze the bananas and skip the ice.

blisssu

I love this smoothie. It is easy and is made with ingredients I usually have on hand. One thing I don't have on hand is muesli, but I approximated some on the spot with oats and 4 chopped cashews mixed with apple juice. It sat for about 10 minutes, which was enough. My chia seeds set up in 10 minutes, so no need to plan this the night before. You could add cinnamon or another spice, but it's good on its own too.

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