Lemon Chia Smoothie

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Published February 1, 2023 by Dr. Stephanie Gray, DC

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This LEMON CHIA SMOOTHIE is my new favorite smoothie recipe! I’m very excited to share it with you.

This refreshing smoothie will be sure to brighten your day. Full of amino acids for tissue recovery, gut supporting fibre, and good fats this smoothie packs a nutritional punch and tastes delicious!

You would never know that frozen cauliflower serves as the base for this smoothie. Yes, frozen cauliflower is an excellent smoothie ingredient as it is neutral in taste, provides good fibre and nutrients but also thickens and chills the smoothie.  If you’ve never had frozen cauliflower in a smoothie, now is your time to try it. It’s good!

This smoothie also includes green banana. Yes, green banana. Not yellow with a little green. Green. Adding a green banana may be unusual to you but they add to your daily intake of prebiotic fibre. Prebiotic fibre is fibre that isn’t digestible by your body but instead serves to feed the gut bacteria, helping them grow. Good gut bacteria play a tremendous role in promoting overall health. They help control your immune system, contribute to brain health, they synthesize vitamin K which is important for blood clotting, they may affect your weight among other things.   Unripe bananas have zero carbs but plenty of fibre and thicken the smoothie nicely. You can’t taste the green banana in a smoothie, making it a wonderful addition. Keep green bananas on hand in your freezer and add them to all your smoothies.  

Chia seeds, while small, offer many benefits as well. They are packed with fibre, protein, omega 3 fatty acids and loaded with anti-oxidants.

This smoothie is gluten free, grain free, dairy free, paleo and sugar free, with nut and lectin free options.

If you love smoothies, try my other smoothie recipes. Paleo Pumpkin Pie and Ginger Beet Prebiotic Smoothie.

Why you will LOVE this LEMON CHIA SMOOTHIE!

• A quick, super easy, very filling smoothie that can serve as a meal replacement

• Lots of nutrients hidden in this smoothie

• There are no refined carbohydrates, it’s high in protein, no sugar

• The lemon and lemon zest is bright and refreshing

• This smootie is great for promoting gut health, cognition and healthy connective tissues

What equipment do you need? 

• high speed blender

What ingredients do you need?

• 1/2 cup frozen cauliflower
• 1/2 frozen green banana
• 1.5 cup unsweetened almond milk
• 2 tbsp collagen powder optional: use Organika or Bulletproof
• 1 tbsp natural peanut butter
• juice from 1 lemon or 3 tbsp
• 1 tbsp MCT oil (optional)
• zest of 1 lemon
• 1.5 tbsp chia seeds
• 1 tbsp monk fruit sweetener

How do I make this LEMON CHIA SMOOTHIE

It’s Super EASY!

 Key Ingredients & Substitutions:

•  Frozen cauliflower- Frozen cauliflower serves as the base for this balanced smoothie. It is neutral tasting, boosts the nutritional content and chills the smoothie without need for ice. Frozen peeled and chopped zucchini is a good substitute.

• Frozen GREEN banana– Using an unripe banana may seem like an unusual ingredient for a smoothie but it’s my new favorite thing! Green bananas can add to your daily intake of prebiotic fiber which supports gut health. Unripe bananas have zero carbs, plenty of fiber and thicken smoothies nicely. I keep unpeeled green bananas ready in my freezer and add them to all my smoothies. If you don’t have green banana, you can substitute with 1/4 cup extra frozen cauliflower or use a small handful of  ice cubes. 

• Almond milk –I used unsweetened almond milk but any “milk” will do. Gluten free oat, cashew, regular milk or even water will work here. Be sure to read ingredients when using dairy free milks. Some are loaded with sugars and emulsifiers which are harmful on the gut. The simpler the ingredients the better. Use A2 cow/goat milk for lectin free.

• Collagen Powder-  I add unsweetened, flavourless collagen to all my smoothies. Collagen powder is chalked full of amino acids that aid in the tissue remodelling process. It helps offset the natural wear and tear process on our joints and connective tissues (tendons, ligaments, fascia). This is especially important if your job is very physical or you work out. I use Bulletproof or Organika collagen powders.

• Peanut Butter– I add 1 tbsp of peanut butter for flavour and texture. Substitute with any nut butter if you avoid peanuts. Use tahini for nut or lectin free diets.

• Lemon-  Fresh, raw lemon is best for this recipe. The lemon zest adds a special brightness to this smoothie. Use bottled lemon juice as a substitute. When buying bottled lemon juice, buy “not from concentrate”.

• MCT oil– MCT oil is a healthy saturated fat that has many health benefits including improved cognition, which is why I include it in this smoothie.  If you don’t have any, skip this ingredient. It is not needed to ensure good taste of this recipe. If you’re not used to MCT oil, start with 1 tsp and work way up to 1 tbsp. It’s a very potent brain fuel! Better than caffeine and without the jitters.

• Chia seeds– Chia seeds, while small, offer many benefits. They are packed with fibre, protein, omega 3 fatty acids and loaded with anti-oxidants. Poppyseeds are a good substitute. Poppyseeds are lectin free.

• Monk fruit sweetener– monk fruit is a calorie free, gut bacteria friendly sweetener. It is popular in keto/paleo/sugar free circles. It was used to add just a touch of sweetness to the dressing. Maple syrup is a good substitute here.  

• Lectin free– to make this smoothie lectin free, use A2 cow/goat milk. Use tahini instead of nut butter and poppyseeds in place of chia seeds.

How to Store LEMON CHIA SMOOTHIE 

This smoothie is best if consumed right away. You could store in the fridge for a short time but keep in mind, chia seeds will thicken with time. You may have to stir or reblend if ingredients separate.

Do not freeze.

Tried this recipe? Mention @drstephanieskitchen or #drstephanieskitchen on social media