The Extremely Nourishing Green Chia Smoothie


Green Chia Smoothie

"Green" smoothies are very popular now a days!  With good reason. They are super nutritious, especially the Green Chia Smoothie.  The first time I made this smoothie for my family, we were hooked.  My little nieces like to call it the Monster Chia Smoothie.  Trust me, we make it a lot at my house and we often have it for breakfast.  After you drink it, it feels like you just ate a delicious, clean meal!  It really starts our day off right.  I like to make a blender full and then store the left overs in a glass bottle and put it in my refrigerator for anyone who wants a smoothie.   

By adding chia seeds to the smoothie it boosts the protein and fat content, which helps stabilize your blood sugar.  Chia seeds are a great source of omega 3's which is super important.  They are a rock star in the fiber department, 1 ounce (about 2 tablespoons) adds up to 10 grams of fiber!!  Chia seeds contain lots of minerals like iron, calcium, magnesium and zinc.

The coconut water is "nature's sport drink".  Coconut water comes from young, green coconuts. It is a natural source of electrolytes and is high in potassium. Eight ounces of coconut water ( from a real coconut ) has 46 calories, 9 grams of carbohydrates, 250 mg of sodium, 600 mg of potassium, 60 mg of magnesium, 45 mg of phosphorus, and 2 grams of protein. This is a great pre or post work out smoothie. If you want to use this smoothie as a post workout add a little sea salt to each serving to replace the sodium. 



Green Chia Smoothie

  • 1 tart organic apple, cored
  • 1 large mango, peeled and pitted  ( I use frozen mango) 
  • 3 to 4 large organic kale leaves
  • 3 handfuls of organic baby spinach
  • 1/2 to 1 medium organic peeled cucumber
  • 2 to 3 tablespoons whole chia seeds
  • 2 to 3 cup of water or coconut water  ( you can add more liquid if necessary)  

Place all ingredients into a high powered blender ( I use the VitaMix).  Blend until smooth and creamy.  Serve immediately.

Yields 2 servings

I like to use frozen mangos to make the smoothie nice a cool. But you can freeze the coconut water in ice cube trays and add them to the smoothie.  

Recipe from the cookbook Nourishing Meals by Alissa Segersten and Tom Malterre, MS, CN


 USDA NutrientData, Nuts, Coconut Water (liquid from coconuts). Retrieved from

Academy of Nutrition and Dietetics, What are Chia seeds?