Whole-Meal, Whole-Wheat, and Multi-Seed Breads with Chia

By Barrie Rogers, Debbie Dooly

Chia works well with all varieties of bread. Chia’s physical properties means that it can be used as an egg replacement in some recipes. The milled form of chia can also act as flour in some breads. The nutrient profile of chia gives bread a great nutritional boost and is an easy way for people to get chia seeds into their diets.

Many people think that bread is fattening, but bread can actually be your friend in a healthy diet. Bread is naturally low in fat and high in fiber. Plus, it’s so versatile! You can easily eat many servings a day in place of other high-calorie foods — just don’t pile the spreads on your bread.

Whole-wheat bread, in particular, is good for a number of reasons: It’s high in complex carbohydrates, low in saturated fat, and brimming with nutrients. Adding seeds like chia to the whole wheat boosts the nutrients.

Growing evidence suggests that replacing refined varieties of grain-based food with whole grains can play a vital role in protecting against disease and improving health. The whole grain contains all three layers of the natural grain, just as nature intended.

When the whole grain is refined (like you see in white bread), one or more of the three layers are removed. Only when all three layers are together do you get the health benefits of the whole grain.

People’s recommended daily intake of grain-based foods differs greatly depending on age and physical activity but it’s a good idea to try to make at least half the grains you eat in a day whole grain.

Multi-seed breads build on the benefits of whole-grain breads by adding seeds to give a super nutritional kick. In addition to the health benefits, seeds work brilliantly in breads and give great flavor and variety to the bread.

Chia itself as a whole seed gives a nice crunch in a bread. Adding other seeds like pumpkin, sunflower, and poppy give some fabulous flavors. No matter what bread you make, never be afraid to add seeds, especially chia.