“You are what you eat. What would YOU like to be?” Julie Murphy
Salvia hispanica, commonly known as chia, is a species of flowering plant in the mint family, native to central and southern Mexico and Guatemala.The 16th-century Codex Mendoza provides evidence that it was cultivated by the Aztec in pre-Columbian times; economic historians have suggested it was as important as maize as a food crop.It is still used in Mexico and Guatemala, sometimes with the seeds ground or with whole seeds used for nutritious drinks and as a food source. The little seed comes in either white or a dark brown and black colour and has an impressive nutritional profile. It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. Chia seeds can be eaten whole or milled, both ways accessing their health benefits. Just a 28-gram serving of chia has 11 grams of dietary fibre, about a third of the recommended daily intake for adults. A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, being important in maintaining bone and oral health. Chia seeds also make a great source of protein for vegetarians and don’t have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value. Tryptophan, an amino acid that helps regulate appetite, sleep and improve mood is also found in chia seeds.
“Just imagine, how much easier our lives would be if we were born with a ‘user guide or owner’s manual’ which could tell us what to eat and how to live healthy.” Erika M. Szabo
400 g flour
130 ml water
130 ml thin yoghurt or buttermilk
35 ml olive oil
10 g fresh yeast
1 tsp salt
2 tbsp chia seeds
1 tbsp dried chilli flakes
3 tbsp chopped pecan nuts
Tip the flour, yeast and salt into a large bowl and mix together. Stir the water with the oil, then stir to make a soft dough. Let it rest for 5-10 minutes. Turn the dough out onto a lightly floured surface and knead for 5 mins, until the dough no longer feels sticky, then sprinkling the seeds on and knead it all in.Return it to the bowl, put in a large plastic food bag on and let it rise for 45-60 minutes.
Heat oven to 200 degrees C. Divide the dough into 10-12 equal sized pieces and form buns as desired. Using the handle of a wooden spoon press the dough down on the top of each bun, then place them on a baking tray and let it rise for an additional 15 minutes. Bake for 30-35 mins until the buns are risen and golden. Place them onto a cooling rack and tap the bottoms to check they are cooked (they should sound hollow). Leave to cool.
“Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it.” Ann Wigmore