Basil Mango Lime Smoothie with Chia

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.

1 tablespoon chia seeds

1/2 cup water

2 tablespoons lime juice

2 tablespoons honey

Finely chopped zest of 1/2 lime

4 fresh basil leaves

10-ounce package frozen mango chunks, thawed

2 cups 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.

Nutrition information per serving (values are rounded to the nearest whole number): 160 calories; 10 calories from fat (6 percent of total calories); 1 gram fat (0 grams saturated; 0 grams trans fats); 0 milligrams cholesterol; 33 grams carbohydrate; 5 grams protein; 3 grams fiber; 55 milligrams sodium.

Glazed Lemon Chia Cookies

These high-protein, high-fiber seeds can add a deliciously nutty crunch to baked goods, including these easy glazed lemon cookies. Also try adding them to bread, salads, pesto, granola and yogurt.

1 cup granulated sugar

Zest of 1 lemon

1/2 cup (1 stick) unsalted butter, room temperature

1/4 teaspoon salt

1/2 teaspoon baking powder

1 egg

4 tablespoons lemon juice, divided

2 cups all-purpose flour

1/4 cup chia seeds

1 cup powdered sugar

Heat the oven to 375 degrees. Line 2 baking sheets with parchment paper or coat them with cooking spray.

In a food processor, pulse together the sugar and lemon zest until the lemon zest is thoroughly incorporated.

In the bowl of an electric mixer, combine the lemon sugar, butter, salt and baking powder. Beat until light and fluffy. Add the egg and beat until thoroughly incorporated. Stir in 2 tablespoons of the lemon juice, then the flour.

Divide the dough into about 24 walnut-size balls, rolling them smooth.

Place the chia seeds in a small bowl. With the palm of your hand, flatten each ball of dough until it is 1/4 -inch thick and about 2 inches wide. Dip one side of each flattened cookie in the chia seeds to coat. Arrange the cookies, chia side up, on the prepared baking sheets.

Bake for 10 to 12 minutes, or until lightly golden around the edges. Allow to cool for 5 minutes on the baking sheets before transferring to a rack to cool completely.

Meanwhile, in a small bowl mix the remaining 2 tablespoons of lemon juice with the powdered sugar. Adjust the consistency with more sugar or lemon juice as needed to make a thick glaze that can still be drizzled. Drizzle over the tops of the cookies. Allow to set. Store in an airtight container at room temperature. Makes 24 cookies.

Nutrition information per cookie (values are rounded to the nearest whole number): 130 calories; 45 calories from fat (35 percent of total calories); 5 grams fat (2.5 grams saturated; 0 grams trans fats); 20 milligrams cholesterol; 20 grams carbohydrate; 2 grams protein; 1 gram fiber; 35 milligrams sodium.