Sastojci (za ~800 g hleba): 400 g pšeničnog brašna* (može i integralno), 100 g ovsenog brasna ili ražanog brašna (za bolju strukturu), 300 ml mlake vode, 7 g suvog kvasca (ili 15 g svežeg kvasca), ½ kašičice soli, 2 kašike cia semenki (+ 1 kašika za posipanje), 1 kašika maslinovog ulja, 1 kašika meda ili javorovog sirupa (opciono, za blago sladak ton).
Priprema:
1. U velikoj činiji pomešaj brašno, suvi kvasac, so i 2 kašike cia semenki.
2. Dodaj mlaku vodu, maslinovo ulje i med ili javorov sirup, pa zamesi glatko testo 7–10 minuta. Testo će biti malo lepljivo zbog cia semena.
3. Pokrij testo čistom krpom i ostavi da naraste 60–90 minuta na toplom mestu.
4. Nakon što je testo naraslo, oblikuj veknu i stavi u pleh obložen papirom za pečenje. Po vrhu pospi još 1 kašiku cia semenki.
5. Ostaviti veknu da naraste još 15-20 minuta.
6. Peći u prethodno zagrejanoj rerni na 200°C oko 35–40 minuta.
7. Kada je hleb gotov, izvaditi i ostaviti da se ohladi na rešetki 20–30 minuta pre sečenja.
Saveti:
- Cia seme upija vlagu, zato će hleb biti sočan i blago “gumast” unutra, što je karakteristično za hleb sa semenkama.
- Možeš dodati i druge biljke ili začine: ruzmarin, peršun, timijan ili susam.
- Hleb se najbolje čuva u krpi ili kutiji za hleb, 2–3 dana.
Napomena:
Za ovaj recept možeš koristiti glatko ili tip 500 integralno pšenično brašno — zavisi šta želiš:
1. Integralno pšenično brašno (tip 500 ili 1000) → hleb će biti tamniji, punijeg ukusa, bogat vlaknima, sa zadržanom hranljivom vrednošću.
2. Obično glatko belo pšenično brašno (tip 400 ili 450) → hleb će biti mekši, svetliji, sa finijom strukturom, ali sa manje vlakana.
3. Tip 00 se takođe može koristiti, ali hleb će biti jako mekan i lagan, više nalik na beli hleb.
4. Visenamensko brasno je isto što i obično glatko pšenično brašno (tip 400–450). Ako ga koristiš u ovom receptu, hleb će biti mekši i svetliji, sa finijom strukturom. Kombinovan sa ovsenim ili ražanim brašnom, i dalje će hleb imati dobru strukturu i biti hranljiviji nego čist beli hleb.
Za cia hleb sa ovsenim ili ražanim dodatkom najbolja je kombinacija integralnog pšeničnog brašna + ovsenog/ražanog — daje dobru strukturu, mekoću i zadržava blago sladak ton ako dodaš med ili javorov sirup.
Opis
Ovaj hleb je bogat ugljenim hidratima za energiju, ima umeren unos masti sa većinom zdravih masnoća iz cia i maslinovog ulja, i daje dobre količine proteina i vlakana za sitost i stabilnu energiju. Cia semenke doprinose i omega‑3 masnim kiselinama, kao i mineralima poput magnezijuma i gvožđa.
Za koga je dobar?
Odrasle i decu
1. Ovaj vegan cia hleb je pogodan za odrasle i decu, kao hranljiv doručak ili užina. Idealno je rešenje za osobe koje paze na telesnu težinu, jer vlakna i proteini pomažu da se duže oseća sitost.
Za ljude sa blagim probavnim problemima
2. Dobro je i za ljude sa blagim probavnim problemima, jer je lako svarljiv i ne sadrži industrijske dodatke. Cia i razna brašna pružaju minerale i omega‑3 masne kiseline, što ga čini korisnim za srce, kosti i energiju tokom dana.
Za vegane i vegetarijance
3. Pogodan za vegane i vegetarijance, kao i za sve koji žele zdravo, domaće i hranljivo pecivo.
4. Za srce
Cia semenke i maslinovo ulje sadrže zdrave omega‑3 i mononezasićene masne kiseline koje povoljno utiču na krvne sudove i smanjuju rizik od kardiovaskularnih bolesti.
5. Za holesterol
Da, pomaže u regulaciji holesterola. Vlakna iz integralnog i ovsenog/ražanog brašna mogu smanjiti LDL („loš“) holesterol, dok zdrave masti doprinose balansiranju ukupnog lipidnog profila.
6. Za dijabetičare
Da, može biti pogodan. Hleb ima umeren unos ugljenih hidrata, a kombinacija integralnog brašna i cia semenki pomaže da se šećer u krvi sporije povećava.
7. Za insulinsku rezistenciju
Da, zbog sporog oslobađanja energije iz vlakana i proteina hleb može pomoći u kontroli insulinskog odgovora, što je korisno kod insulinske rezistencije, ako koristite integralno psenicno brasno.
8. Za IBS i anti-inflamatorni (protiv upalni) efekat
Umereno dobar. Vlakna iz cia semenki i brašna mogu pomoći varenju, ali osobe sa osetljivim stomakom ili IBS-om treba da probaju malu količinu prvo. Cia i maslinovo ulje imaju blagi anti-inflamatorni efekat, što je dodatna korist.
Nutritivne vrednosti (50 g hleba):
Kalorije: ~124 kcal
Proteini: ~3,4 g
Masti: ~1,8 g
— zasićene masti: ~0,3 g (procena iz maslinovog ulja i chia)
Ugljeni hidrati: ~23 g
— šećeri: ~2–3 g (prirodni šećeri iz javorovog sirupa)
Vlakna: ~1,7 g
Natrijum (so): ~150–200 mg (zavisno od količine soli u testu)
Mikronutrijenti (procena po kriški):
Vitamin A: ~0 IU (rehno nema značajne količine)
Vitamin C: ~0 mg (bez voća/povrća u testu)
Gvožđe: ~0,7 mg (iz brašna i chia semenki)
Magnezijum: ~15 mg (iz chia i ovsenog/ražanog brašna)
Kalijum: ~80 mg (iz brašna i chia)
Zdravstveni benefiti:
- Ovaj vegan cia hleb je odličan izvor vlakana, koja pomažu varenju i održavaju osećaj sitosti. Proteini iz pšeničnog i ovsenog/ražanog brašna, zajedno sa chia semenkama, podržavaju mišićnu masu i regeneraciju. Omega‑3 masne kiseline iz cia semenki povoljno utiču na srce i krvne sudove, dok maslinovo ulje doprinosi zdravim mastima.
- Kombinacija različitih vrsta brašna obezbeđuje minerale poput gvožđa i magnezijuma, a prirodni zaslađivač (javorov sirup) daje blagu slatkoću bez industrijskih šećera.
Upotreba :
1. Idealan je za doručak, poslužen sa biljnim namazima, avokadom, humusom ili voćem.
2. Može se koristiti i kao užina između obroka, jer daje dugotrajan osećaj sitosti zahvaljujući vlaknima i proteinima.
3. Odlično ide uz supe, variva ili salate kao dodatni obrok. Takođe može biti osnova za sendviče, tostove ili pečeni hleb sa omiljenim povrćem.
4. Hleb je pogodan i za zamrzavanje, pa ga možete praviti u većim količinama i koristiti po potrebi.
Ingredients (for ~800 g bread): 400 g of wheat flour* (can also be whole wheat*), 100 g of oat flour or rye flour (for a better structure), 300 ml of lukewarm water, 7 g of dry yeast (or 15 g of fresh yeast), ½ teaspoon of salt, 2 tablespoons of chia seeds (+ 1 tablespoon for sprinkling), 1 tablespoon of olive oil, 1 tablespoon of honey or maple syrup (optional, for a slightly sweet tone).
Preparation:
1. In a large bowl, mix flour, dry yeast, salt and 2 tablespoons of chia seeds.
2. Add lukewarm water, olive oil and honey or maple syrup, then knead a smooth dough for 7-10 minutes. The dough will be a little sticky because of the chia seeds.
3. Cover the dough with a clean cloth and let it rise for 60-90 minutes in a warm place.
4. After the dough has risen, shape it into a loaf and place it in a baking tray lined with baking paper. Sprinkle another 1 tablespoon of chia seeds on top.
5. Leave the loaf to rise for another 15-20 minutes.
6. Bake in a preheated oven at 200°C for about 35–40 minutes.
7. When the bread is ready, take it out and let it cool on a wire rack for 20-30 minutes before cutting.
Tips:
- Chia seeds absorb moisture, so the bread will be juicy and slightly "gummy" inside, which is characteristic of bread with seeds.
- You can add other herbs or spices: rosemary, parsley, thyme or sesame seeds.
- Bread is best stored in a kitchen cloth or bread box for 2-3 days.
Note:
For this recipe, you can use smooth or type 500 whole wheat flour — it depends on what you want:
1. Integral wheat flour (type 500 or 1000) → the bread will be darker, fuller in taste, rich in fiber, with retained nutritional value.
2. Usually smooth white wheat flour (type 400)→ the bread will be softer, lighter, with a finer structure, but with fewer fibers.
3. Type 00 can also be used, but the bread will be very soft and light, more like white bread.
4. All-purpose flour is the same as regular smooth wheat flour (type 400). If you use it in this recipe, the bread will be softer and lighter, with a finer structure. Combined with oat or rye flour, the bread will still have a good structure and be more nutritious than pure white bread.
For Chia bread with oat or rye addition, the best combination is whole wheat flour + oat/rye — it gives a good structure, softness and retains a slightly sweet tone if you add honey or maple syrup.
Description
This bread is rich in carbohydrates for energy, moderate in fat with mostly healthy fats from chia and olive oil, and provides good amounts of protein and fiber for satiety and stable energy. Chia seeds also contribute omega‑3 fatty acids, as well as minerals such as magnesium and iron.
Who is it good for?
Adults and children
1. This vegan Chia bread is suitable for adults and children, as a nutritious breakfast or snack. It is an ideal solution for people who watch their weight, because fibers and proteins help to feel fuller for longer.
For people with mild digestive problems
2. It is also good for people with mild digestive problems, because it is easily digestible and does not contain industrial additives. Chia and various flours provide minerals and omega‑3 fatty acids, making it beneficial for the heart, bones and energy throughout the day.
For vegans and vegetarians
3. Suitable for vegans and vegetarians, as well as for anyone who wants healthy, homemade and nutritious pastries.
4. For the heart
Chia seeds and olive oil contain healthy omega-3 and monounsaturated fatty acids that have a beneficial effect on blood vessels and reduce the risk of cardiovascular diseases.
5. For cholesterol
Yes, it helps regulate cholesterol. Fiber from wholemeal and oat/rye flour can reduce LDL ("bad") cholesterol, while healthy fats contribute to balancing the overall lipid profile.
6. For diabetics
Yes, it can be convenient. The bread has a moderate intake of carbohydrates, and the combination of wholemeal flour and chia seeds helps the blood sugar rise more slowly.
7. For insulin resistance
Yes, due to the slow release of energy from fiber and protein, bread can help control the insulin response, which is useful for insulin resistance, if you use whole wheat flour.
8. For IBS and anti-inflammatory effect
Moderately good. Fiber from chia seeds and flour can aid digestion, but people with sensitive stomachs or IBS should try a small amount first. Chia and olive oil have a mild anti-inflammatory effect, which is an additional benefit.
Nutritional values (50g of bread):
Calories: ~124 kcal
Proteins: ~3.4g
Fats: ~1.8g
— saturated fat: ~0.3g (estimated from olive oil and chia)
Carbohydrates: ~23g
— sugars: ~2–3g (natural sugars from maple syrup)
Fiber: ~1.7g
Sodium (salt): ~150–200mg (depending on the amount of salt in the dough)
Micronutrients (estimation per slice):
Vitamin A: ~0IU (there is no significant amount in radish)
Vitamin C: ~0mg (without fruit/vegetables in the test)
Iron: ~0.7mg (from flour and chia seeds)
Magnesium: ~15mg (from chia and oat/rye flour)
Potassium: ~80mg (from flour and chia)
Health benefits:
- This vegan chia bread is an excellent source of fiber, which helps digestion and keeps you feeling full. Proteins from wheat and oat/rye flour, together with chia seeds, support muscle mass and regeneration. Omega‑3 fatty acids from chia seeds have a beneficial effect on the heart and blood vessels, while olive oil contributes healthy fats.
- The combination of different types of flour provides minerals such as iron and magnesium, and a natural sweetener (maple syrup) gives a mild sweetness without industrial sugars.
Usage:
1. It is ideal for breakfast, served with vegetable spreads, avocado, hummus or fruit.
2. It can also be used as a snack between meals, because it gives a long-lasting feeling of satiety thanks to fibers and proteins.
3. It goes well with soups, stews or salads as an additional meal. It can also be the basis for sandwiches, toasts or baked bread with your favorite vegetables.
4. The bread is also suitable for freezing, so you can make it in larger quantities and use it as needed.
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