Berries and Cream Protein Smoothie

Boost Your Day with a Berries and Cream Protein Smoothie: Nutrient-Packed Recipe with Basil Seeds

This Berries and Cream Protein Smoothie is delicious and nutrient-packed. It’s creamy, flavorful, and loaded with fiber-rich ingredients to keep you fuller longer. It’s perfect for those busy mornings or afternoons when you need a quick meal, or a refreshing post-workout treat.

The combination of protein, fiber, and healthy fats will keep you satisfied and energized for hours. I’ve been making versions of this smoothie for breakfast all summer long, especially to have the sustained energy to teach cooking camps to kids (think: lots of sharp knives!). It requires me to stay on my toes for many hours and this one does the trick!

Why Basil Seeds?

You’ve likely heard of and used chia seeds, but perhaps basil seeds are new to you? They were to me until I learned about them during my nutrition training. These tiny omega-3 rich seeds are a powerhouse of nutrients and offer several health benefits:

• Fiber: Basil seeds are packed with dietary fiber, which helps with digestion, regulates blood sugar levels, and keeps you full longer. Just one tablespoon of basil seeds can provide around 7 grams of fiber. A good rule of thumb (for most people) is to consume about 25 grams of fiber-rich foods daily – it’s food for your gut!
  Tip: The serving on the bag says 2 tbsp of basil seeds; I highly recommend you begin with just 1 tbsp. If you’re not used to it, fourteen grams of fiber all at once could create some uncomfortable bloating. Work your way up to 2 tbsp, if desired.
• Potassium: Essential for maintaining proper heart and muscle function, potassium helps balance fluids in your body and supports overall health.
• Calcium: Crucial for strong bones and teeth, calcium also plays a role in nerve function, muscle contraction, and blood clotting.
• Iron: Vital for producing hemoglobin, iron helps carry oxygen from your lungs to the rest of your body, boosting energy and supporting overall well-being.

I’ve been adding basil seeds to my smoothies, overnight oats, and yogurt bowls. Unlike chia seeds, it’s best not to eat basil seeds dry. Hydrating them in some sort of liquid not only helps with texture but makes their nutrients more bioavailable, and the gel-like coating that is produced makes them easier to digest. They are easily available on Amazon and definitely worth giving a try!

Cheers to good health,

Christina