Fruits, oats, nuts, and chia seeds are some of the most important sources of nutrients. Aside from its good benefits for the body, they are quite filling. Together with milk they form a group of foods which serve to supplement the deficiencies of those goods which we depend for meeting our protein and energy.


1 cup low fat milk
3 tablespoons oatmeal
3 tablespoons yogurt
1 teaspoon organic honey (optional)
1/4 cup raspberries or strawberries
1 ripe banana, chopped
1 tablespoon pistachio nuts
1 tablespoon chia seeds
2 tablespoons raspberries or strawberries


* Combine milk, oatmeal, yogurt, honey and raspberries in a blender. Mix and blend well until smooth. Transfer in a bowl. Put toppings: bananas, pistachios, chia seeds and raspberries.

Want to have a fit and healthy body? Have this smoothie bowl pre or post workout meal to help you have a balanced and nutritious diet. You can also serve this for breakfast.


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