1 stick (1/2 cup) unsalted butter, softened
3/4 cup raw or regular sugar
2 large eggs, lightly beaten
3/4 cup plain yogurt
1 1/2 teaspoons vanilla extract
2 cups whole-wheat pastry flour or unbleached all-purpose flour
1/3 cup chia seeds
1/2 teaspoon salt
1/4 teaspoon baking soda
2 tablespoons sugar
1/4 teaspoon cinnamon
HEAT the oven to 375°. Line muffin pans with paper liners or lightly grease.
CREAM the butter and sugar in a large bowl until light and fluffy. Blend in the eggs, yogurt and vanilla.
COMBINE in a separate bowl the flour, chia seeds, salt and baking soda.
SLOWLY add the dry ingredients to the creamed mixture and blend until just combined. Do not overmix.
FILL each muffin cup 2/3 full of batter.
SPRINKLE with the cinnamon sugar if using.
BAKE until golden brown, 15 to 20 minutes. Remove from oven and cool slightly before removing from the tin.
Nutrition information: Per serving: 244 calories (40 percent from fat), 11 grams fat (6 grams saturated fat), 32 grams carbohydrates, 6 grams protein, 115 milligrams sodium, 62 milligrams cholesterol, 1 gram fiber.
Serves 2. Prep time: 15 minutes. Total time: 45 minutes. Use whatever vegetables you have on hand for this recipe. From "Chia: The Complete Guide to the Ultimate Superfood" by Wayne Coates (Sterling Publishing, $17.95).
3 large eggs
1 teaspoon chia gel
1/4 to 1/2 cup chopped cooked vegetables
Vegetable oil as needed
WHISK the eggs in a medium bowl until smooth.
ADD the chia gel and whisk until combined.
ADD the vegetables and stir until combined.
ADD oil to a large skillet over medium heat.
POUR in the egg mixture and cook, without stirring, until the eggs are set completely through. Allow to cool in the pan slightly before sliding onto a cutting board. Cut into wedges to serve.
Nutrition information: Per serving: 154 calories (65 percent from fat), 11 grams fat (3 grams saturated fat), 2 grams carbohydrates, 11 grams protein, 125 milligrams sodium, 368 milligrams cholesterol, 0 grams fiber.
Green Super Smoothie
Makes 1 serving. Prep 10 minutes. Total time: 10 minutes. From "Chia: The Complete Guide to the Ultimate Superfood" by Wayne Coates (Sterling Publishing, $17.95). Tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis based on using water.
1 tablespoon chia seeds
1 1/2 cups pear juice, coconut water, water or a mixture
3 romaine lettuce or kale leaves
1 small cucumber, peeled
3 parsley sprigs
ADD all the ingredients to a blender and liquefy using the most powerful setting. Blend until smooth. Drink immediately.
Nutrition information: 123 calories (32 percent from fat), 5 grams fat (1 gram saturated fat), 18 grams carbohydrates, 7 grams protein, 351 milligrams sodium, 0 milligrams cholesterol, 4 grams fiber.