Bulking Up Smoothies With Chia Seeds

Years ago, before the term “super foods” was a part of our lexicon, I would always add a handful of chia seeds to my whole-grain bread dough. I knew the seeds were high in protein (chia, like quinoa, has all of the essential amino acids), and in those days vegetarians were obsessed with proving that we could get enough protein from plant sources.

But chia seeds are back, big time. They’ve been rediscovered by marketers of “super foods” and by health-conscious cooks, and that’s a good thing, because they pack a strong nutritional profile. They are not only high in protein, but higher in omega-3 fatty acids than flaxseeds. That makes me happy, as I’m not a big fan of flaxseeds. Chia seeds are a great source of fiber, phytochemicals, phosphorus and manganese, and they also contain calcium, vitamin C and traces of potassium and sodium.

When you soak the seeds in water, they expand and become gelatinous, a property that aids digestion and contributes to their low glycemic index. When I use the seeds in smoothies, dressings and juices, I scoop up a tablespoon of the gelatinous mixture of seeds suspended in water — which is the equivalent of a teaspoon of unsoaked chia seeds — and add it to the drink or dressing. It adds substance to a drink, and I felt incredibly well nourished by this week’s chia-enriched fruit smoothies. I made five of them, adding other soaked nuts, seeds or muesli along with the chia. They made energy-rich breakfasts, perfect food for a morning workout.

Banana Muesli Smoothie

If you want a delicious smoothie that will see you through a morning workout, this is it. Soak the muesli in water or milk the night before.

1/4 cup muesli

3 tablespoons low-fat milk or water

1 tablespoon soaked chia seeds (1 teaspoon dry unsoaked)

1 small banana (4 ounces without the skin)

1 heaped teaspoon almond butter (I prefer toasted unsalted)

1 teaspoon honey

1 cup yogurt, milk, almond or rice beverage, coconut water or soy milk

1 or 2 ice cubes (optional)

1. The night before, place the muesli in a small bowl or ramekin and cover with 3 tablespoons milk or water. Refrigerate overnight. To soak the chia seeds, place in a jar or bowl and add 4 tablespoons water for every tablespoon of chia seeds. Place in the refrigerator for several hours or overnight. The seeds and water will be become gelatinous. The measure of 1 tablespoon includes the seeds and the gelatinous liquid that enrobes them after soaking.

2. Scoop up a tablespoon of seeds with the gooey liquid and place in a blender (don’t worry, your smoothie won’t have this consistency). Add the soaked muesli along with any liquid remaining in the bowl. Add the remaining ingredients and blend until smooth.

Yield: 1 serving

Advance preparation: The soaked muesli will keep for a couple of days in the refrigerator. Serve the smoothie at once.

Nutritional information per serving: 391 calories; 7 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 3 grams monounsaturated fat; 7 milligrams cholesterol; 67 grams carbohydrates; 6 grams dietary fiber; 217 milligrams sodium; 20 grams protein