By Alidon Ladman Associated Press
When soaked in water, chia seeds become plumped and gelatinous, with a texture similar to tapioca. And that makes them an ideal addition to smoothies.
In this recipe, the chia seeds give the smoothie a deliciously thick body and a mildly nutty taste that is complemented by the lime juice, basil and mango. But don’t limit yourself to our flavors; soaked chia seeds can be added to any smoothie.
Basil mango lime smoothie with chia
1tablespoon chia seeds
2tablespoons lime juice
Finely chopped zest of 1/2lime
4fresh basil leaves
110-ounce package frozen mango chunks, thawed
2cups fat-free vanilla yogurt
In a small bowl, combine the chia seeds, water and lime juice. Set aside for 1 hour to let the seeds plump and become gelatinous.
In a blender combine the soaked chia seeds (with the liquid), honey, lime zest, basil, mango and yogurt. Blend until smooth. Serve immediately.
Makes 4 servings. Per serving (values are rounded to the nearest whole number): 160 calories; 10 calories from fat (6 percent of total calories); 1 g fat (0 g saturated; 0 g trans fats); 0 mg cholesterol; 33 g carbohydrate; 5 g protein; 3 g fiber; 55 mg sodium.