Mixed berry smoothie with chia seeds and raw honey

This mixed berry smoothie is a great wake up call in the morning. The slight tartness from the berries combined with the natural sweetness of the raw honey sends your taste buds into overdrive. It's a taste of summer in a glass.

We recommend raw honey in your smoothie for two reasons. It’s the only natural sweetener that contains additional health-promoting nutrients and enzymes. Pure raw honey has over 200 – so you have an extra dose of goodness as well as a great taste. It also provides slow-release energy, together with the fruit and chia seeds, it fortifies you for longer – so no more snacking.

Why berries are good for you

Berries are a good source of fibre and vitamin C, particularly strawberries. One cup of strawberries provides 150% of the RDI of vitamin C. According to healthline.com, a study showed that blueberries, blackberries and raspberries have the highest antioxidant activity of commonly consumed fruits. They may improve blood sugar and insulin response when eaten with high-carb foods or when included in smoothies.

Chia seeds

Chia seeds are a good source of omega-3 fatty acids, fibre, antioxidants, iron, and calcium. They come from the desert plant Salvia hispanica and have been an important part of the diets of the indigenous people of Central America and Mexico for thousands of years. These seeds were often referred to as “the running food”. Chia seeds and water were mixed to maintain energy levels and stay hydrated during conquests. According to history, the Tarahumara people (those who run fast) were known to run 200 miles over 2 days to get from one settlement to the next. Whether pre or post-race, this is a good energy and recovery drink. Chia seeds are good for digestion, joints and they help sustain you for longer. You can soak them first or just throw them for a crunchier result.

Why bananas go well in a smoothie

Love bananas in a smoothie? So do we and here's why. The natural sweetness balances the slight tartness of the mixed berries plus they add texture and thickness. According to Medical News Today, bananas are good for us because they contain many vitamins including vitamin B-6 and magnesium, they are high in potassium and are a good source of energy and fibre.

Which raw honey to use in your smoothie?

We recommend blending in some Balqees Raw White Mountainous honey from Kyrgyzstan to add sweetness and a creamy texture. We've been working exclusively with beekeepers in Kyrgyzstan for the past four years to bring the genuine article of this rare raw honey direct to you. It is naturally white in colour and rich in flavour as it's made solely from the nectar of wildflowers that bloom during the summer in the pristine alpine meadows on the eastern side of Lake Issyk-Kul in the Tien-Shan Mountains.

Raw honey from the Sidr tree is another good choice. It's one of the most prized honeys in the Middle East and has properties that are similar to Manuka. It's so thick it drizzles in slow motion off the spoon in a dark golden rope of caramel-like scrumptiousness.

Frozen banana makes this a deliciously cool smoothie but you can add crushed ice if you like it really cold. You can even serve it frozen as a dessert, with a drizzle of raw honey over the top. As this recipe is a big hit with children, try making it together. By having fun in the kitchen it gets them interested in food and all of this recipe is healthy.

Oats in a smoothie

Why add oats to a smoothie as well as banana? Oats are such a good source of fibre, they add even more texture and are fantastic for slow-release energy. When you have a busy schedule then oats in your smoothie will provide a substantial start to the day, full of nutrients, vitamins and minerals to keep you going through the morning. It's a way of eating a healthy breakfast without feeling hungry an hour later - especially good for men and people with large appetites.

Raw honey in your smoothie before and after workouts

Training or going to the gym regularly? This mixed berry smoothie with raw honey will help your fitness regime. Since the ancient Olympic Games in Athens, raw honey has been used to put a spring in the step of long distance runners and athletes. Research has shown that the rich carbohydrate content of raw honey can enable a runner to reach longer distances. Raw honey has a lower glycaemic index and so raises blood sugar slowly. This helps to keep energy levels on an even keel to combat fatigue. A good source of protein, carbohydrate and a little fat, raw honey contains polyphenols which help reduce oxidative stress in the cells as a result of extreme exercise. Taken on its own or mixed within a smoothie like this can enhance your physical performance. The banana can help relieve muscle cramps caused by exercise and fuel you up for endurance exercise too.

Try this recipe with berries, banana, yoghurt and oats as a pre-run or workout breakfast, or just to enjoy the taste. Simple to make and packed full of goodness.