Recipe For Making Bread With Chia Seeds
Chia is a food that stands out for its nutritional value. Its regular consumption is recommended due to the contribution of omega 3 fatty acids, necessary to enjoy a good state of health. Therefore, we are going to teach you a recipe to make bread with chia seeds so that you can integrate this ingredient.
Remember that the basis of a healthy diet is variety. In this sense, it is necessary to meet the requirements to make the body work. Fortunately, in recent years the consumption of seeds has increased, which are foods high in lipids and minerals.
Chia seeds benefits
Before going into detail with the recipe, it is necessary to talk about the health benefits of regular consumption of chia. This seed, as we mentioned, stands out for its content of unsaturated fatty acids.
Among them, omega 3s have been shown to have a protective effect on diseases of the cardiovascular system. This is evidenced by a study published in The Cochrane Database of Systematic Reviews.
On the other hand, chia seeds stand out for having various necessary minerals in their composition. Among them it is worth mentioning calcium, which is essential for bone health.
In fact, the relationship between calcium intake and reduced risk of fractures in old age has been demonstrated. This is beneficial for women, as they are more prone to bone demineralization after menopause.
We cannot forget either the vitamin content of this food. It contains, above all, vitamins C and A, although the latter in greater quantities.
To reflect its importance, it should be noted that vitamin A is an essential nutrient in ensuring adequate visual function. It also intervenes in the healing processes, as stated by research published in Nutrition in Clinical Practice.
Chia seed bread recipe
To make this food you will need the following ingredients:
- 500 ml of water.
- 500 grams of flour.
- 1/2 envelope of yeast.
- 1 spoon of sugar.
- 3-5 grams of salt.
- 2 tablespoons of chia seeds.
- 30 ml of olive oil, preferably extra virgin.
Preparation
The preparation is simple, but you have to rigorously follow the following steps:
- First of all, it is optimal to sift the flour with a strainer. This will give you a finer grain that is easy to work with.
- Then, you have to dissolve the yeast in half a glass of water, stirring with a spoon until there is no rest of the substance.
- Then it is necessary to mix the flour with the yeast and all the other ingredients, kneading until obtaining a homogeneous and elastic dough. It is best to do it for 10 minutes; this way it will be fluffy.
- Once the process is finished, you have to cover the dough with a cloth and let it rest so that the yeast acts and the fermentation process takes place. At least, it should rest for an hour, being advisable to leave it a little longer.
- After this time, perform a second kneading for another 5-10 minutes to increase the elasticity of the dough. Before doing so, it is important to cover the work surface with flour to avoid sticking. When the kneading is finished, the dough must be covered again with the cloth for another 30 minutes.
- From here comes the baking, with a preheating to 180 degrees. The dough is placed in a mold and placed in the oven for 25-30 minutes until the surface layer achieves a light browning. Once the time is up, it is convenient to remove the bread and let it rest until it cools, and then cut it.
How to accompany the preparation?
Keep in mind that this recipe has carbohydrates and lipids in its composition, but it is deficient in protein. Therefore, the best option to accompany the bread is a whole dairy.
In this way, we can further complete the lipid contribution, while adding proteins of high biological value. This is with all the essential amino acids and excellent digestibility.
It is also possible to include a vegetable, in order to introduce antioxidants and vitamins in significant quantities. The best option would be the tomato cut into slices. However, it is also possible to opt for avocado in any of its variants.
Include chia seed bread in your diet
Although it is not advisable to abuse carbohydrates, bread with chia seeds can be introduced into the diet, not on a daily basis. It is possible to design a menu in which this food is the protagonist of a specific dish.
In any case, the need to accompany it with products with a high protein content should be taken into account to avoid imbalances from a nutritional point of view.
What we must be clear about is that bread should not be used as an accompaniment to meals, since the reference of the amount consumed is lost. When we decide to include it in the diet, it must be a leading part of the preparation. An example would be a sandwich. Try to introduce bread into your diet occasionally, but accompany it with the right foods to get the most out of it.
