Strawberry-Banana-Chia Breakfast Smoothie

1½ cups low-fat milk, divided

2 tablespoons chia seeds

1 cup fresh or frozen strawberries, sliced

1 banana, frozen and cut into slices or chunks

1 cup plain low-fat Greek yogurt

1-2 teaspoons honey or maple syrup (optional)

1 cup ice cubes

In a small cup or bowl, use a fork to stir together ½ cup of milk and the chia seeds. Set aside for 5 minutes while you prepare the smoothie.

In a blender, combine the remaining milk, strawberries, banana, yogurt, honey or maple syrup (if using) and the ice cubes. Blend on high until creamy and smooth, 30-60 seconds.

Stir the chia seed and milk mixture to break up any clumps, then add to the blender and pulse on low once for 1 to 2 seconds, or just until the chia seeds mix into the smoothie, but before they are blended. Divide between 2 glasses and serve. If you want the chia seeds to plump up more, let the smoothies sit for 5 minutes before drinking.

Serves two.

Nutrition values per serving: 281 calories, 8 g fat (3 g saturated, 0 trans), 68 g carbohydrate, 8 g fiber, 44 g sugar, 17 g protein, 17 mg cholesterol, 165 mg sodium.

Melissa d'Arabian for The Associated Press