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Chia Seeds

  • Mushroom and Chia Seed Curry with Cauliflower Rice

    Mushroom and Chia Curry

    Notes from the Rainforest Foods kitchen: a winter warmer of a curry, served with an interesting alternative to rice.

    Curry is a natural winter food, being by its nature deep and complex in flavour. The keynote of this recipe is mushrooms, which come into their own during the autumn. Chia seeds are an essential part of the sauce, bringing abundant Omega oils to the table. Rather than the usual accompaniment of rice, a raw, vegan look-alike is listed here. Its roundness of flavour complements the main dish beautifully.

    Ingredients for the curry

    quarter of a block of coconut cream, grated

    2tbsp nut butter

    3 tbsp Rainforest Foods Chia seeds

    150ml/5fl oz coconut water

    1 tbsp cider vinegar

    0.5tsp turmeric powder

    2tbsp curry paste of your choice

    1 tbsp onion seeds

    1 clove garlic, grated

    2tsp miso paste

    2tsp root ginger, grated

    2tsp coconut blossom sugar, honey or agave syrup

    100ml/4fl oz water

    2tbsp hemp oil, rapeseed oil or coconut oil

    a generous bowl of mushrooms, sliced

    a good handful of green beans or runner beans, chopped into 3cm lengths

    2 medium sweet potatoes, grated

    a handful fresh coriander, finely chopped

    Ingredients for the cauliflower rice

    Half a large cauliflower, chopped

    1tbs coconut milk

    3tbsp desiccated coconut

    salt and pepper to season

    Method for the curry

    Heat the oil in a pan. Add the spices, curry paste, onion seeds and nut butter. Fry for 2 minutes on a medium heat. Add the coconut cream, coconut water and cider vinegar, stirring constantly until the coconut cream dissolves. Add the Chia seeds, sugar and water. Stir, then simmer for 5 minutes. The sauce will thicken.

    In a skillet, lightly fry the vegetables in a little coconut oil. Ideally, they should be tender yet slightly crunchy.

    Mix the vegetables with the sauce. Add the coriander and season to taste.

    Method for the cauliflower rice

    In a food processor, blend the cauliflower, coconut milk, desiccated coconut and seasoning until a rice-like texture is formed.

  • Blackberry Muffins

     

    Blackberry-Muffins

    Notes from the Rainforest Foods kitchen: an autumnal muffin that’s actually good for you.

    We consume a great deal more baked goods in the winter, as we crave more substantial-feeling snacks when the weather is cold. Comfort food is less comforting when you consider the amount of processed sugar it often contains. This muffin is substantial enough to bring winter cheer, but will also provide a wealth of nutrition – from the vitamin content of bananas, dates and blackberries to the Omega oils of coconut and Chia seed and the antioxidants of Acai Berry powder.

    Dry ingredients

    100g/4 oz almonds and/or walnuts

    85g/3.5oz rolled oats (gluten-free oats are available)

    85g/3.5oz coconut flour

    25g/1oz desiccated coconut

    2tsp cinnamon powder

    2tbsp Rainforest Foods Acai Berry powder

    1.5 tsp baking powder

    0.5 tsp baking soda

    Wet ingredients

    160ml/5fl oz buttermilk or yoghurt (dairy-free yoghurt is available)

    80ml/3fl oz olive oil

    2 ripe bananas

    5 fresh dates

    3tbsp Rainforest Foods Chia seeds, stirred into 9tbsp water and left to swell for several minutes

    a large handful of fresh blackberries (defrosted frozen berries work well also)

    juice of 1 lemon

    Topping

    4tbsp rolled oats

    2tbsp desiccated coconut

    2tbsp olive oil or coconut oil

    1tbsp runny honey

    Pre-heat the oven to 200ºC. Set up muffin or cupcake cases. Alternatively, if you have muffin tins, line them with baking parchment.

    In a food processor, blend the oats and nuts until they form a coarse, flour-like texture. Transfer to a mixing bowl and add the rest of the dry ingredients.

    Place the buttermilk or yoghurt, olive oil, lemon juice, bananas, dates and seeds in a blender. Blend to a smooth mixture. Lightly fold this into the dry mixture, adding the blackberries.

    Spoon the mixture into the muffin tins or muffin/cupcake cases.

    In a separate bowl mix the topping ingredients together. Sprinkle the topping on each muffin.

    Bake for 18-20 minutes.

  • Very Fruity Organic Granola Bars

    Very fruity granola bars

    Notes from the Rainforest Foods kitchen: a fruit-rich snack bar for a healthy packed lunch.

    September brings the end of the summer holidays, and we head dutifully back to work and school. Sandwich boxes are dusted off, as the season of the packed lunch has returned. With this in mind we developed this vegan-friendly, raw take on the granola bar.

    This recipe contains a lot of fruit, most of it dried. The higher the quality of the fruit that you use, the better the result will be. Non-organic fruit production involves the use of significant quantities of chemicals, so we suggest that you try to use organic fruit and seeds here. Naturally, the Rainforest Foods Chia seed is organic.

    Chia is a good ingredient for a snack bar, providing as it does a combination of carbohydrates and omega oils. Not for nothing is it favoured by endurance athletes.

    Ingredients

    250g/9oz pitted dates

    80g/3oz apricots

    80g/3oz cranberries, raisins or a mix of both

    190g/6.5oz oats or millet flakes

    60g/2.5oz almonds

    150g/5oz mixed seeds

    60g/2.5oz walnuts

    2tbsp Rainforest Foods Chia seeds

    1tsp sesame seeds

    1tsp ground cinnamon

    1tsp ground ginger

    juice of half a lemon

    1tsp vanilla extract

    a pinch of salt

    Place the dates, vanilla extract, lemon juice and oats/millet flakes in a blender, and blend a little. Add the nuts and seeds and blend again. Be careful not to over-blend it however. The mixture should remain rather chunky in texture. Add the rest of the dried fruit and spices and blend again to achieve a chunky, sticky consistency.

    Line a small, square cake tin with baking paper. Press the mixture firmly into the tin and scatter a few more sesame seeds on the top. Place in the fridge for at least 2 hours to set.

    Lift carefully from the tin and cut into squares or bars.

  • Rainforest Foods Beetroot Burgers

    Beetroot Burgers

    Notes from the Rainforest Foods kitchen: a meat-free burger with real taste and texture.

    What would a British summer be without the burger? But should you want to think beyond the disc of charred meat this can entail, many barbecues and picnics offer little but salad. We set out to create a burger for everyone, and this vegan-friendly delight was the result.

    Thanks to fresh herbs the burger has clean, summer flavours. Thanks to raw beetroot and sundried tomato it has a deep red colour and equally deep earthy flavours. Thanks to Chia seeds and olive oil, it provides abundant omega fats. Designed to be eaten hot or cold, it also works well in packed lunches.

    300g/11oz mixed seeds. Sesame, sunflower, pumpkin and  semp seeds are a good mixture here

    150g/5oz Rainforest Foods Chia seeds

    3 medium-sized beetroot, grated

    half a jar of sundried tomatoes. Once removed from the jar, place on kitchen towel to absorb the excess oil

    a small red chilli, de-seeded

    2 carrots, grated

    a good handful of mixed, fresh herbs. We suggest a mix of basil, coriander, mint and lemon balm

    2 tsp. fennel seeds

    3 tsp. curry paste. Choose or make a paste of a hotness to suit your taste

    zest and juice of a lemon

    2 cloves garlic, peeled

    3 tbsp. extra-virgin olive oil

    salt and pepper to season

    Suggested toppings

    sliced tomato

    avocado

    lettuce

    mango chutney

    Blend the seeds, tomatoes, herbs, spices, lemon juice and garlic until well combined.

    In a large bowl, combine the grated vegetables and the blended ingredients with your hands. Form into golf ball-sized balls, flatten into burger shapes and place on a plate. Cover the plate with cling film and refrigerate for at least half an hour.

    Grill for several minutes each side under a grill, on a griddle or on a barbecue.

    Serve wrapped in lettuce or Chinese leaf, flat bread or a more traditional bun, with a topping of your choice.

  • Chicken, Chia & Quinoa Burgers

    Looking for some inspiration for a healthy family dinner? Blogger and food writer Helen Best Shaw is a dab hand at developing delicious, fuss free recipes. We challenged her to incorporate some Rainforest Foods superfoods into an everyday meal. Her Mediterranean chicken, quinoa and chia burgers certainly fit the bill.

     

    An easy recipe for chicken burgers with added superfoods quinoa and chia, flavoured with basil and sun dried tomatoes

     

    I believe that good food and good nutrition should be easy and that few simple smart substitutions and additions can make everyday foods into nutritional powerhouses.   More of the good stuff means less room for the bad stuff surely?

    Two of these chicken and quinoa burgers is enough for a very satisfying meal, but only uses one cooked chicken thigh (about 60g) per person. Using less meat means you can afford to buy better quality, which is good news for you and the chicken, and you still save money.  It really is a win win situation!

    I’ve also added two superfoods from Rainforest Foods to this dish, to show how easy it is to add these nutritionally dense supplements to everyday food.   Chia seeds are high in omega-3 essential fatty acids, fibre and calcium, I use them almost daily in smoothies on on cereal. Cacao nibs are cocoa beans cracked into small pieces and have a rich, deep, complex chocolate flavour as well as being rich in high antioxidants.

    I infused the cacao nibs in balsamic vinegar to make a richly flavoured vinegar, which makes a delicious salad dressing, that tastes of rich chocolate without being chocolatey, think how well a square or two of chocolate enhances a chilli or Mexican mole sauce and you get the idea.

    To make the cacao balsamic vinegar simply fill an empty bottle or jar half full of cacao nibs and top up with an inexpensive, but not the cheapest, balsamic vinegar, shake and leave to infuse for at least a week. The longer you can leave it the richer the flavour gets, as soon as I get half way down a bottle I start another one.  Use in place of ordinary balsamic vinegar in your usual salad dressing recipe.

    Recipe: Mediterranean chicken, quinoa & chia burgers

    An easy recipe for chicken burgers with added superfoods, quinoa and chia, flavoured with basil and sun dried tomatoes

    Serves 4 / makes 8 burgers

    Ingredients
    4 (about 240g) cooked chicken thighs or leftover roast chicken – skinned and boned
    100g quinoa -cooked as per packet instructions and well drained (250g cooked weight)
    1 large egg – beaten
    2 tbs chia seed
    1 tbs fresh basil – chopped
    1 tbs sun dried tomatoes – chopped
    1 tbs plain flour
    Salt & pepper
    1 tbs light olive oil

    Put the chicken into a food processor or chopper and whizz until shredded.  Place in a bowl and add all the other ingredients apart from the flour and mix well.   Add enough flour so the mixture will stick together and season to taste.

    Divide the mixture into 8, and shape into round patties, each about 2cm thick, place on a plate cover with cling film and pop into the fridge for a few hours to firm up.

    Fry over a medium in the olive oil for about five minutes each side until golden brown and hot all the way through.

    Serve with salad, or in a burger bun.

  • Experimenting with Superfoods

    Danielle Woodward discovers how to incorporate superfoods into everyday meals, that taste good as well as do good

    Superfoods: the term has been bandied about rather a lot lately, with some controversy as to what actually constitutes a 'superfood'. The jury is out on whether kale, broccoli and purple-coloured fruit have super-nutritional powers, or whether they are just good-for-you veg, but there are some foods available, that are believed to benefit our health by packing a superpunch of nutrition in one hit. Açai berries (antioxidant-rich), goji berries (high in vitamin C), cacao (contains flavonoids), chia seeds (high in omega-3 essential fatty acids, fibre and calcium), maca (highly nutritious) and seaweed (mineral-rich), are some well-known superfoods we can add to smoothies, sprinkle on our cereals, snack on and cook with, to enhance our diets.

    As someone who wonders how to use superfoods like these for the best results, I was excited to try the range from Rainforest Foods, an ethical Soil Association-certified company that manufactures additive-free superfoods and supplements, selling them in convenient forms, such as powder. The quote on the website "We're good to nature so that nature is good to us" sums up their ethos.

    First was spirulina. A nutritional green algae, it is tricky to disguise the salty, seaweed-like flavour, which is why I've never liked it in fruity smoothies. But Rainforest suggested I use it in a salad dressing - and the results were surprisingly tasty. With a salad made up of lettuce, courgette, cucumber, red pepper, red onion, sundried tomato and avocado, the dressing had just 1 teaspoon of spirulina added to the olive oil, garlic, lemon juice and salt. A little goes a long way and it turned the dressing a deep shade of forest green, but drizzling it on the salad, it was fresh and complemented the other flavours well.

    Next was the chia seed pesto, inspired by the recipe in The Chia Cookbook by Janie Hoffman, which needed a bit of prep, as when chia seeds are soaked in liquid, they expand to create a type of gel. This was mixed with walnuts, almonds, garlic, basil and olive oil to make a pesto, which I used to top a fillet of white fish, then roasted in the oven. It was a bit dry and crunchy for my taste, so I added a bit of butter; but the flavour was good and the crunchiness of the topping contrasted well with the soft flesh of the fish.

    Dessert was banana and chocolate ‘ice cream’, made from frozen bananas, whizzed up with cacao powder and maple syrup, with a sprinkling of cacao nibs on top for crunch and some fresh berries to serve. This was the most surprising dish of all for me; a dairy-free yet creamy and naturally sweet dessert that didn't leave you feeling like you've indulged in something that is doing your waist no favours! I’m going to make this one again.

    As a treat for my sweet-toothed children, I made the no-bake acai berry truffles from Debbie's Adler's book, Sweet Debbie's Organic Treats - the only sweetness being the dates and orange juice. Easy to make, just whizz the ingredients in a food processor, then roll into balls and coat with dessicated coconut, these are kept in the freezer until ready to eat. They were a big hit - with my kids and myself, and the knowledge that they are full of goodness was a bonus.

    I also tried Ella Woodward's Chia Seed Pudding from her book Deliciously Ella - where chia seeds are soaked overnight in almond milk, with some maple syrup and cinnamon for flavour and Debbie Adler's Acai Berry Chia Pudding. The trouble with these was its frogspawn-like texture and look of it, although the flavour was good, the texture just didn't sit well with me. My daughter on the other hand, scoffed her portion down - so it's all down to personal taste!

    My introduction to cooking and eating with superfoods has inspired me to discover more ways to incorporate them into my diet. Rainforest Food’s blog has lots of inspiration – next on my list is the Cacao Sourdough Cake with Coffee Filling and Sicilian Marzipan Tart with Cacao Nibs, which are sure to satisfy my sweet tooth!

     

  • How to sprout Chia seeds

    We bring Rainforest Foods Chia seeds to life, then eat them

    Chia seed is a deservedly popular part of the Rainforest Foods range. It is startlingly nutritious and very easy to use in a wide variety of ways. We bake with it, add it to smoothies, put it on breakfast cereals and porridge and eat it as a gelatinous drink prior to exercise. Chia seed is a staple in the Rainforest Foods kitchen because it is so very accessible.

    A little research reveals that Chia seed is also very popular when sprouted. A large number of websites and blogs describe how to cultivate a ‘Chia pet’. This is a terracotta figurine on which Chia seeds are spread when moistened. They stick to the surface and, if kept moist, will sprout to produce an amusing crop of green ‘hair’.

    At Rainforest Foods we think with our stomachs, so our focus when considering the sprouting of Chia is its culinary purpose. Seeds contain the nutrition required to bring a plant to life, to get it to the point where solar energy can bring it forward through its growth cycle. The theory behind sprouting is simple: chemical processes initiated when a seed is moistened cause the nutrition within the seed to develop. It is believed that during sprouting, seeds can increase the quality of their proteins and increase their dietary fibre, essential fatty acid, vitamin and mineral content. The trick is to consume the sprout before its nutrients are used to create an actual plant.

    Rather than add a Chia pet to the Rainforest Foods kitchen, we decided to simply sprout some seeds and find a way to use the result in our cookery. Many people employ a purpose-made sprouter, in which the ideal conditions for sprouting are created. Not having one of these, we pressed a plate into service, spread it with several layers of kitchen paper, sprinkled Rainforest Foods Chia seeds on the top and sprayed with plenty water. For the first couple of days we kept the plate, covered by a clear Pyrex oven dish, in a dark but reasonably warm cupboard. We made sure the paper never dried out. Once tiny sprouts appeared, we moved our homespun sprouter into the light. After about three more days we removed the ‘lid’, to stop any mould developing. Regular misting with a water spray kept the paper wet, and after about a week we judged our sprouts ready to eat.

    Chia sproutsIn both appearance and taste, Chia sprouts rather resemble Cress. They are easy to harvest with a pair of scissors. We will come up with more inventive uses for them in the future, but this time enjoyed adding them to sandwiches and – in one successful meal – couscous and goat’s cheese. The clean, slightly peppery taste of the Chia went well with the creamy texture of the cheese. What we also appreciated was the plentiful supply of Omega-3 and 6 fatty acids we were adding to our meal, as well as Vitamin A, a spread of B vitamins, Vitamin E, Calcium, Potassium, Magnesium, Phosphorous and Zinc. Chia sprouts are worth the week-long wait.

  • Chia Seeds Meringue

    Notes from the Rainforest Foods kitchen – seasonal rhubarb meringue with Chia seeds

    A seasonal twist on the fruit meringue, given a helping hand with Rainforest Foods Chia seeds

    One of the earliest fruits available in the UK is rhubarb, known to science as the genus Rheum in the family Polygonaceae. It is a welcome arrival in the kitchen, because it heralds the arrival of fresh, seasonal fruit and vegetables. The fibrous stems of the plant are delicious when stewed and sweetened, usually with a small addition of bicarbonate of soda. The alkaline influence of this counters the rather acidic nature of rhubarb.

    The classic British rhubarb dessert is rhubarb crumble, but after a winter of heavy crumbles we decided to turn our first crop to lighter use, in a meringue pie. This is a fantastic dessert as it combines a crisp, weighty pastry with a fantastically light topping, and a dash of rhubarb makes a great filling.

    The only downside to rhubarb is its high water content. If the liquid is not strained off to leave as dry a pulp as possible it makes for a soggy pastry and a meringue that rapidly loses its crispness. We did our best to reduce the moisture of our filling, but it was still rather wet. Something to soak the excess up was required. We could have used a cornflour paste to create the rhubarb version of a lemon meringe filling, but this is the Rainforest Foods kitchen. There had to be a Superfood solution, which would hopefully increase the nutritional content of our dessert into the bargain. Rhubarb, by the way, is a good Magnesium source, and also gives us dietary fibre, vitamins C and K, calcium, potassium and manganese.

    Chia seeds are pretty helpful on the nutrition front. It offers large quantities of Omega-3 and Omega-6 fatty acids, in a healthy ratio. It also provides protein, vitamins A, B1, 2, 3, 6, and 8, vitamin E, calcium, potassium, iron, magnesium, phosphorous and zinc. From the standpoint of our pie filling requirement though, the property we hoped to employ here was Chia’s tendency towards mucilage. The outer part of the seed absorbs moisture readily, turning what is a tiny, crisp seed into a large, gelatinous one. Our rhubarb would get along nicely with it.

    This experiment worked well. Stewed rhubarb, with much of its water drained out, mixes well with Chia seeds to create a tasty, slightly gelatinous pie filling that is much more nutritious and interesting than a cornflour-thickened mixture. This is an excellent Rainforest Foods update of a fine spring dessert.

    Rainforest Foods rhubarb and Chia seed meringue

    For the pastry

    110g plain flour, or half and half plain and wholemeal flour, 50g unsalted butter, 1 egg, grated rind of an orange

    For the topping

    4 egg whites, 175 caster sugar

    For the filling

    6 rhubarb stems, 1 tbsp sugar, 1 dessert spoon honey, 0.5 tsp bicarbonate of soda, 2cm cube of root ginger, finely chopped, 1 tbsp Rainforest Foods Chia seeds

    Cut the rhubarb stems into 2cm lengths and stew slowly in a covered pan, with the sugar, honey and chopped ginger.

    Pre-heat the oven to 170 degrees C (gas mark 3).

    Grease a pie dish. Sift the flour into a large bowl. With your fingertips, rub in the butter until it disappears. Add the grated orange rind. Break the egg into the middle and beat lightly. Combine the egg and flour/butter mixture to make a pastry dough.

    On a lightly floured surface, roll out the dough into a circle. Lift it on the rolling pin and drape it over the dish. Work it into the base and sides, then run the rolling pin over the rim to remove any excess. Place some baking parchment weighed down with dried beans in the base, then bake in the oven for 15 minutes.

    Drain the stewed rhubarb through a sieve to remove as much of the water as possible. Put the pulp into a bowl and stir in the Chia seeds. Remove the base from the oven, remove the beans and parchment.

    Whisk the egg whites. This is easier done in a food mixer as it takes a few minutes. Gradually add the sugar. When the whites are stiff, they are ready.

    Pour the filling into the pastry base. Spoon the egg white mixture on top. Bake slowly for 20-25 minutes, until the top is fairly crisp. Turn off the oven and leave the pie to cool slowly inside. Serve when fairly cool, or cold.

  • Chia Recipes

    Notes from the Rainforest Foods kitchen: Quinoa, Chia and sweet vegetable salad – seminal stuff

    We have been including Chia seed into quite a few dishes recently. Its generous vitamin and mineral content, plus its ample Omega-3 and 6 fatty acid provision, make it a desirable nutrition booster for many meals. It is also a small seed with a pleasant crunch, which adds interest to smooth or creamy foods.

    A recent challenge was set by the arrival of two very different friends. One loves meat, while the other shudders at eating anything with a face. What we wanted was a way of providing a meal to satisfy both, without having to spend an entire afternoon cooking.

    We also wanted to break into the large bag of quinoa that recently found its way into the kitchen. This South American seed can be washed and cooked like rice, but has a light texture and a rather nutty taste. It is an interesting alternative to rice or couscous. Our solution to the issue of differing tastes was to create a warm salad of Rainforest Foods Chia, quinoa and steamed, sweet vegetables, alongside a choice of grilled meat or halloumi cheese.

    The convenience of this is that the quinoa and vegetables can be cooked together, at the bottom and top of a steamer respectively. Meanwhile, first the halloumi cheese and then the meat can be grilled, then set to wait in a low oven. Once cooked, and the vegetables sweetened, the salad is assembled and the Chia seeds used to dress it. This proved a good combination of tastes and textures, and a versatile accompaniment to both the halloumi and the meat. It would also go well with fish.

    Rainforest Foods warm Chia seed, quinoa and sweet vegetable salad (serves four)

    two cups quinoa
    four cups water
    four carrots
    two parsnips
    one cup Rainforest Foods chia seeds
    one dessert spoon runny honey or maple syrup
    salt to season
    dash of olive oil

    If your quinoa is not pre-washed, soak it for a couple of hours to remove its bitter saponin coating. Place in the bottom section of a stove-top steamer with the water. Peel and chop the carrots and parsnips into reasonably small matchstick shapes. Place in the upper sections of the steamer. Cook on a medium heat for five minutes, then reduce to low heat. Occasionally lift the top section off and stir the quinoa, to stop it clumping.

    When the vegetables are soft, remove them. If necessary continue to heat the quinoa, then remove from heat when cooked. While in the steamer, toss the vegetables in the honey or maple syrup. Season the quinoa with salt. Assemble the warm salad and sprinkle the Chia seed liberally on top. Serve immediately.

  • How to eat chia seeds

    Notes from the Rainforest Foods kitchen – Chia seed bread, as laid down in lawHere at Rainforest Foods we love Chia seed, and include it in a wide variety of dishes. But the Novel Foods legislation passed in 1997 be the European Union (EU) restricts its marking, allowing it to be labelled only as an ingredient in bread, up to 5% by volume. Not wishing to ignore the law, we decided to use it in exactly this way, to find out if Chia actually enhances bread by its presence.It certainly should add something nutritionally, even as a 5% ingredient. It features a combination of Omega-3 and Omega-6 fatty acids believed by dieticians to be ideal for the human diet. It also provides Vitamin A, Vitamins B1,2,3,6 and 8, Vitamin E, calcium, potassium, iron, magnesium, phosphorous and zinc. 9% of its volume is protein.We frequently bake bread, so we decided to make a loaf we are familiar with. This way, we reasoned, the difference made to the bread’s taste and texture would be easy to judge. Our choice was a soda bread, which we make most often of all because it is quick to prepare and can be done easily when the oven happens to be on for other purposes. We are grateful to Delia Smith for the recipe, which appears in her informative book Frugal Food (1976, 2008).Many soda breads can be rather heavy, but thanks to the addition of butter this version is surprisingly light. The Chia seed, being tiny and a little crunchy, proved to be perfect here. It gives the bread a slight crunch as you bite into it. There is little if any change to the taste. Soda bread is distinctive in flavour thanks to the bicarbonate of soda used as a raising agent, and this is stronger than the Chia seed.Overall, we think that Chia’s legally-proscribed use is a good one. Not only is our bread a little more nutritious than before, it is also more interesting. Our bread will be European from now on.Rainforest Foods Chia seed soda bread215g plain flour215g rye flour20g Chia seeds1 tsp salt1 tsp bicarbonate of soda1 tsp sugar50g butter275ml mixed plain bio yoghurt and waterPreheat the oven to 190∘C/375∘F/gas mark 5 Sift the flour, salt, bicarbonate of soda and sugar into a large bowl. Add the Chia seeds and mix in. Rub in the butter with your fingertips until blended completely. Mix in the yoghurt/water mixture using first a spoon, then your hands. Knead the dough in the bowl for two minutes. If it becomes sticky, sprinkle some flour on it. Shape the dough into a flattish circle. For a nice colour, paint milk or any yoghurt residue left onto the top of the loaf. Then cut the top with a knife. A grid pattern is good, as it will allow chunks of the bread to be broken off later. Leave the loaf for 10 minutes to allow the cuts to open out a little. Place on a baking tray and bake for about 30 minutes. The loaf is baked when it sounds hollow if you tap it underneath. As soon as the loaf is cool enough to eat, it is ready. This is a bread best eaten very fresh.

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