Blueberry Banana Smoothie With Chia

1 very ripe medium banana, cut into chunks and frozen until firm

½ cup fresh blueberries, stemmed as needed

¾ cup low-fat milk (1 percent), plus more as needed (may substitute an unsweetened nut- or soy-based milk)

2 tablespoons unsalted sliced or slivered (skinless) almonds

1 tablespoon chia seed

¼ teaspoon vanilla extract

Make ahead: The banana needs to be frozen firm.

Combine the banana, blueberries, milk, almonds, chia seed and vanilla extract in a blender; puree on high speed until well combined and thick, with some texture remaining from the chia and almonds.

Add more milk by the tablespoonful, and blend on high speed to incorporate, depending on the power of your blender and the thickness you prefer. Drink right away.

Serves 1

Nutrition | Per serving: 370 calories, 16 g protein, 56 g carbohydrates, 13 g fat, 2 g saturated fat, 5 mg cholesterol, 120 mg sodium, 11 g dietary fiber, 33 g sugar

Ellie Krieger