Coconut-Berry-Chia Sipper Smoothie

Ingredients

• 300 ml light coconut milk — well shaken
• 150 ml water — cold
• 70 g banana — sliced, just-ripe
• 40 g frozen blueberries — unsweetened
• 40 g frozen strawberries — unsweetened, hulled
• 80 g cooked quinoa — fully cooled, plain
• 8 g chia seeds — whole
• 10 g maple syrup — pure optional

Instructions

1. Add the light coconut milk and cold water to a blender first so the blades can move easily without trapping too much air, which can worsen bloating.
2. Add the sliced banana, frozen blueberries, frozen strawberries, and cooked, cooled quinoa on top of the liquids.
3. Sprinkle in the chia seeds and, if desired, the maple syrup for a gentle sweetness that is less likely to irritate a sensitive stomach.
4. Blend on low for 20–30 seconds, then gradually increase to high and blend for another 30–45 seconds until completely smooth and sippable, avoiding an overly thick texture.
5. Let the smoothie rest in the blender or jug for 3–5 minutes so the chia can hydrate slightly and any excess foam can settle, making it easier on a bloated stomach.
6. Taste and adjust with a splash of extra water if it feels too thick, then pour into small glasses and sip slowly, stopping when comfortably full.