Chia seeds pack a nutritious punch

Part of the mint family, chia is an annual herb that grows to more than 5 feet in height but is prized for its tiniest part, its seeds.

These seeds are a powerhouse, offering fiber, omega-3 fatty acids, protein, antioxidants, minerals and other health benefits. When soaked in liquid the seeds absorb up to 12 times their weight and develop a gluey coating that creates a jellylike texture, useful in puddings and as an egg substitute. The seeds have a shelf life of up to two years without refrigeration.

This week’s recipes will inspire you to add chia seeds to your diet.

Mango Refrigerator Oatmeal

• 1/4 cup uncooked old-fashioned rolled oats
• 1/3 cup low-fat milk
• 1/4 cup low-fat Greek yogurt (plain or honey)
• 1-1/2 teaspoons dried chia seeds
• 1/8 teaspoon almond extract
• 1 teaspoon sweetener such as honey or agave
• 1/2 cup diced mango (about one small mango)

In a half-pint jar or container with tight lid, place oats, milk, yogurt, chia seeds, almond extract and sweetener. Attach lid and shake jar until ingredients are well combined. Remove lid and top with mangoes. Cover and refrigerate overnight or up to 2 days. Mix before serving. Serves 1.

Variation: Substitute mango with other fruit, such as papaya, strawberries or whatever is in season.

Approximate nutritional analysis, per serving (based on plain Greek yogurt): 240 calories, 5 g fat, 1.5 g saturated fat, 5 mg cholesterol, 75 mg sodium, 40 g carbohydrate, 5 g fiber, 24 g sugar, 12 g protein

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Chia Oatmeal Breakfast Cookies

• 1-1/2 tablespoons chia seeds
• 1/4 cup low-fat milk
• 2 ripe bananas, mashed
• 3/4 cup old-fashioned oats
• 1/4 cup unsweetened shredded coconut
• 1 tablespoon creamy almond butter
• 1/4 teaspoon ground cinnamon
• 1/4 cup chopped dried fruit such as apricots, dates or figs
• 1/4 cup dark chocolate chunks or carob chips

Heat oven to 350 degrees. Line cookie sheet with parchment.

In a small bowl, stir together chia seeds and milk. Let sit about 10 minutes, until chia seeds form a gel. Pour into medium bowl and add bananas, oats, coconut, almond butter and cinnamon, mixing until well combined. Gently stir in dried fruit and chocolate or carob.

Scoop dough by round tablespoons onto cookie sheet; flatten slightly with fork. Bake 17-20 minutes, until bottoms are slightly browned. Makes 15 cookies.

Approximate nutritional analysis, per cookie: 70 calories, 3 g fat, 1.5 g saturated fat, no cholesterol, 5 mg sodium, 11 g carbohydrate, 2 g fiber, 4 g sugar, 1 g protein

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Lemon Chia Seed Scones

• 2 cups oat flour (see note)
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 tablespoon coconut flour
• 1/4 teaspoon salt
• 1/4 cup chia seeds
• 1/4 cup coconut oil, chilled until solid, broken into small chunks
• 1 egg
• 1/4 cup honey or maple syrup
• 1/2 teaspoon vanilla extract
• 1 tablespoon fresh lemon juice
• 1 tablespoon lemon zest

>> Sweet Lemon Cashew Glaze:

• 2 tablespoons cashew butter or other nut/seed butter
• 1 tablespoon honey
• 1 tablespoon coconut oil, melted
• 1 teaspoon lemon juice

Heat oven to 350 degrees. Line a baking sheet with parchment.

Combine oat flour, baking powder, baking soda, coconut flour and salt in food processor. Process 5 seconds. Add chia seeds; process 3 seconds. Add coconut oil chunks; process 5 seconds. Add egg, honey, vanilla, lemon juice and zest. Process until just combined. Scrape dough onto prepared baking sheet. Let rest about a minute to let dough absorb some of the moisture.

Form into circle about 1 inch thick; cut into six triangles. Bake 15 minutes. Remove from oven and separate pieces using sharp knife.

Bake another 3-5 minutes to let edges get crisp. Cool on a wire rack.

Combine glaze ingredients in small bowl. Drizzle over scones. (Refrigerate any leftover glaze in airtight container; heat when ready to use.) Makes 6 large scones.

Note: To make your own oat flour, grind 2 heaping cups of old-fashioned rolled oats in a food processor for 10-15 seconds, or until a flourlike consistency.

Approximate nutritional analysis, per scone (with glaze): 330 calories, 18 g fat, 10 g saturated fat, 30 mgcholesterol, 300 mg sodium, 38 g carbohydrate, 5 g fiber, 15 g sugar, 7 g protein

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.