Basil Mango Lime Smoothie with Chia - prepared by Sarah Nelson, RD, LD, Hamilton Hy-Vee Dietitian
What you need:
• 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
What you do:
1. 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.
2. In a blender combine the soaked chia seeds (with the liquid), honey, lime zest, basil, mango and yogurt. Blend until smooth. Serve immediately.
Nutrition information 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.
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