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Introduction
Knee pain and joint discomfort can seriously interfere with everyday life. While medications and therapies may offer relief, nature has provided powerful anti-inflammatory and cartilage-supporting ingredients—one of the stars being chia seeds. Rich in omega-3 fatty acids, antioxidants, and plant-based protein, chia seeds help support healthy joints and may even aid in restoring cartilage over time. This smoothie recipe is not only easy to make but incredibly effective and delicious. Let's get started on your path to smoother movement and happier knees.
Ingredients:
2 tablespoons chia seeds
1 cup unsweetened almond milk (or any plant-based milk)
1 ripe banana
1/2 cup fresh or frozen blueberries
1/2 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1 teaspoon honey or maple syrup (optional)
1/2 teaspoon grated ginger (optional for added anti-inflammatory benefits)
A pinch of black pepper (to boost turmeric absorption)
Directions:
In a small bowl, mix chia seeds with almond milk. Let them soak for 15–20 minutes until they form a gel-like consistency.
Add the soaked chia mixture, banana, blueberries, turmeric, cinnamon, honey (if using), ginger, and black pepper into a blender.
Blend on high until smooth and creamy.
Taste and adjust sweetness if needed. Add more almond milk if the smoothie is too thick.
Pour into a glass and enjoy immediately!
Serving and Storage Tips:
Serving: Best consumed fresh in the morning or as a post-workout recovery drink.
Storage: If storing, keep in a sealed mason jar or bottle in the fridge for up to 24 hours. Shake well before drinking, as chia seeds may settle.
Variations:
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