Recipes for Traditional Breads with Chia Seeds

Tradition is what defines each region. The ingredients and methods used to produce bread in a particular area are handed down from generation to generation. Regardless of which type of bread you're cultural tradition embraces, you can enhance the nutritional value with chia seeds.

Chia Flatbread

Credit: ©iStockphoto.com/fotogal

Preparation time: 1 hour 20 minutes

Cook time: 15 minutes

Yield: 6 servings

1 cup whole-wheat flour

1 cup durum flour

1/2 teaspoon salt

1 teaspoon instant yeast

2 tablespoons milled chia seeds

2 tablespoons toasted chia seeds

2 tablespoons soft butter

3/4 cup lukewarm water

6 teaspoons oil

1. In a medium bowl, sift the whole-wheat flour and durum flour; add the salt, yeast, milled chia seeds, and toasted chia seeds.

   Work in the soft butter, and add the water. Mix and knead the dough until it becomes smooth.

2. Form the dough into a ball and place in a bowl. Cover the bowl with plastic wrap, and place in a warm place for about 1 hour. The dough should get puffy.

3. Transfer the dough onto a greased surface and fold it several times. Divide it into six pieces; roll each piece into a ball.

   Cover the dough balls with a damp cloth, and let rest for about 10 minutes. Roll each dough ball into a flat circle, approximately 1/8 inch thick. Use a little extra flour if it gets too sticky.

4. Heat a frying pan over medium heat; add 1 teaspoon of the oil to the pan just before placing the dough in the pan.

   Place the first piece of dough in the pan, cook for 1 or 2 minutes, until it starts to bubble and has some darkish brown spots; flip it over and bake the second side until firm.

5. Continue with each of the remaining pieces of dough, putting a teaspoon of oil in the pan with each, until all the pieces have been cooked.

6. Stack the flatbreads together on a plate and cover with a clean tea towel to keep them warm. Use within a day to ensure freshness.

Per serving: Calories 281 (From Fat 102); Fat 12g (Saturated 3g); Cholesterol 10mg; Sodium 197mg; Carbohydrate 40g (Dietary Fiber 8g); Protein 8g.

Chia Brown Soda Bread

Preparation time: 1 hour 20 minutes

Cook time: 15 minutes

Yield: 6 servings

2-1/4 cups whole-wheat flour

1/2 cup all-purpose flour

1/4 cup milled chia seeds

1/2 cup rolled oats

2 tablespoons brown sugar

1 tablespoon wheat germ

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 egg

2 cups low-fat buttermilk

3 teaspoons whole chia seeds

1. Preheat the oven to 350 degrees F.

2. In a large bowl, sift the whole-wheat flour and all-purpose flour. Add the milled chia seeds and the oats; combine.

3. Add the brown sugar, wheat germ, baking soda, baking powder, and salt to the mixture; combine.

4. In a small bowl, slightly beat the egg; add the buttermilk.

5. Create a well in the flour mixture, and pour the egg and buttermilk mixture into the well.

6. Mix the dry and wet ingredients, ensuring that all ingredients are well combined.

7. Coat a loaf pan with cooking spray, and pour the mixture into the pan. Scatter the whole chia seeds evenly on top of the mixture.

8. Bake for approximately 1 hour, until the bread is brown and a knife sliced through the bread comes out dry.

9. Remove from the oven, let cool slightly, and remove from the pan. Wrap the bread in a tea towel until cool.

Per serving: Calories 311 (From Fat 46); Fat 5g (Saturated 1g); Cholesterol 34mg; Sodium 571mg; Carbohydrate 56g (Dietary Fiber 8g); Protein 13g.