How about a change from your usual gluten-free bread? We've developed a new recipe here.
If you too are one of those who need a change because you get bored with the same recipes, welcome to the team. It's at these times that we end up inventing a new recipe, and this time we have a guest here: chia, a little seed full of benefits.
A little history of chia
Chia seeds ( Salvia hispanica ) are the edible seeds of a flowering plant from the mint family. Native to Mexico and Guatemala, the seeds have a long history
They were a vital crop in ancient Aztec and Mesoamerican cultures, with medicinal uses, and made up an important part of people's diets.
Seeds are widely recognized as a nutrient-rich addition to healthy diets.(1)
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Health benefits
Chia seeds are an excellent source of vitamins, minerals and powerful antioxidants. Some of these antioxidants include
caffeic acid
chlorogenic acid
kaempferol
quercetin
Reduced Free Radicals
The antioxidants found in chia seeds can help fight free radicals in your body. Free radicals cause oxidative stress and cell damage.
Eating foods rich in antioxidants can help reduce the risk of developing many health problems associated with free radicals, including heart disease, cognitive decline and certain types of cancer.(1, 4, 5, 6)
Helps with heart health
Chia seeds contain quercetin, an antioxidant that can reduce the risk of developing various health conditions, including heart disease, and help lower high blood pressure.
Improved blood sugar levels
Chia seeds are rich in fiber. Studies show that fiber can help reduce insulin resistance and improve blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes.
Research has also found that bread containing chia seeds triggers a lower blood sugar response than traditional bread, which helps prevent high blood sugar levels.
Reduced inflammation
Chronic inflammation can lead to health problems such as heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, can help fight inflammation in the body.
Healthier weight control
The soluble fiber in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of satiety when you eat them. By allowing you to feel fuller despite eating less, chia seeds can help you maintain a healthy weight(3, 9, 10). But don't overdo it, as they can cause indigestion in large quantities.(3, 9, 10).
Better Bone Health
Chia seeds have several vital nutrients for bone health, including magnesium and phosphorus. When compared gram for gram, chia seeds have more calcium than dairy products.
Each 2 tablespoons of chia (28g) contains
calories: 138
protein: 4.7 grams
fat: 8.7 grams
alpha-linolenic acid (ALA): 5 grams
carbohydrates: 11.9 grams
fiber: 9.8 grams
calcium: 14% of Daily Value
iron: 12% of DV
magnesium: 23% of DV
phosphorus: 20% of DV
zinc: 12% of DV
vitamin B1 (thiamine): 15% of DV
vitamin B3 (niacin): 16% of DV
Gluten and lactose free chia bread recipe
Ingredients
1 cup (240g) rice flour
1/2 cup (120g) sweet starch
3/4 cup (180g) sour starch
1/3 cup chia seeds
1/2 teaspoon salt
3 teaspoons (12g) baking powder
5 eggs
1/4 cup apple cider vinegar
1/2 cup water (to make a self-rising dough)
1/3 cup oil of your choice
1/2 cup brown sugar or sweetener of your choice
Directions
Blend everything (except the yeast) in a blender or food processor for at least 1 minute.
Then add the yeast and mix just to combine.
If you prefer the more rustic texture of the seed, leave it to beat in quickly with the yeast.
Place in a loaf tin lined with baking paper and greased with oil.
Bake in a preheated oven at 290 degrees.
If it's a very thin pan, it's a good idea to place it on another pan so that the bottom doesn't burn.
I used brown sugar in this recipe because I wanted that characteristic touch, but you can substitute it.
The amount of water can vary slightly. The consistency of the dough is the point at which you pour it into the tin and don't need to spread it.
Size of mold 30cm x 12cm x 5.5cm, ( number 3)
Update
I tried making it with demerara sugar and found that it was too sweet for the recipe, so I recommend reducing the measure in the case of normal sugar. If you're using brown sugar, you can keep the measurement indicated.
If you have any questions, please let me know.
