Raspberry + Avocado with Chia Summer Smoothie

What does color have to do with diet? One word: phytonutrients! These substances occur naturally only in plants and are thought to work synergistically with vitamins, minerals, and fiber (all present in fruits and vegetables) to promote good health.

The snazzy red color of this smoothie comes from a variety of different phytonutrients, all providing antioxidant and anti-inflammatory benefits -- anthocyanins, flavonols, tannins, resveratrol, and others. These particular phytonutrients protect us against the dangers of excessive inflammation associated with chronic diseases including obesity, type 2 diabetes, high blood pressure, and heart disease. 

A second benefit of this smoothie...Holy Fiber! You can thank the chia, avocado, and berries for its 13 grams of fiber. Women need 25 grams of fiber per day, and men need 38 grams per day, so this is 50% of a woman's daily fiber needs.  

Make this smoothie a part of your colorful diet. 



1 c. raspberries (fresh or frozen)

¼ avocado

1 tsp chia seeds

¾ tsp honey

1 tsp lemon juice

½ c. ice

¼ c. cold water

Add it all to your blender and blend until smooth. Enjoy!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

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