Mixed seed bread
(If you only make one loaf from my website, it has to be this!)
500g organic, unbleached strong white flour
90g mixed seeds* (linseed, poppy, sesame, sunflower, pumpkin, chia, hemp, caraway, fennel)
275g bottled water
100g sourdough starter
3g baker’s yeast
20g rapeseed oil
10g kosher salt
* Use whatever seeds take your fancy. I often throw in fennel and caraway but please believe me when I say that this bread is rather special!
Look at the information on seeds below to guide you (chia being especially good for you).
Preheat the oven to 200 degrees C. Spread the seeds on a baking sheet and toast for 10 minutes. Tip into a bowl and pour in 60g water and leave to steep for 2 hours.
Put the flour and seeds in a mixing bowl. Add the water, sourdough starter, rapeseed oil, salt and baker’s yeast. Mix together well and knead the dough for 6 to 8 minutes. Leave to rise covered by a tea towel for about 1.5 to 2 hours. Take the dough out of the bowl and knead the dough for 2 or 3 minutes. Shape into a ball, brush with water and coat in seeds. Cover with a tea towel. Leave the dough to rise on a greased flat baking tray or a well floured banneton for about 2 hours or until it has doubled in bulk.. Slash a cross on the bread, prior to going in the oven, with a lame or razor blade. Pre-heat the oven @ 220°C with a shallow tray of water at the bottom of the oven to create steam. Bake for 26 minutes. Allow to cool on a wire tray, covered with a tea towel.
Linseed
What is Linseed? It is a rich source of Omega 3 fatty acids (ALA), containing twice as much as fish oil. As it is plant-based, it is perfect for vegetarians and vegans, but it benefits everyone. It is also a good source of Omega 6, Omega 9 and vitamin E. It also contains lignans, which are a class of phytoestrogens considered to have anti-oxidant properties.
Sunflower Seeds
Sunflower seeds are an excellent source of many vital nutrients including Vitamin E, also known as gamma-tocopherol. Vitamin E is a powerful antioxidant that is found in many nuts and seeds, but sunflower seeds are one of the best natural sources of this antioxidant, which works hard to fight free radical damage within the body.
Sesame Seeds
Sesame seeds are extremely beneficial for health, but are often overlooked, and they include the ability to prevent diabetes, lower blood pressure, prevent a wide variety of cancers, build strong bones, protect against radiation, increase heart health, help cure sleep disorders, improve digestion, reduce inflammation, boost respiratory health, strengthen your oral health, aid in healthy growth, improve circulation, detoxify the body, and eliminate depression and chronic stress.
Sesame seeds are derived from an unremarkable plant of the Sesamum genus and bears the scientific name of Sesamum indicum. Sesame seeds are considered the oldest oildseed crop in the world, and have been intentionally cultivated for more than 3,500 years. Evidence of their native forms are both in Africa and in India, places where they are still widely cultivated. It is extremely resilient, and grows in places where many other crops fail, which is why it was so heavily relied on throughout the ages.
Pumpkin Seeds
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Crunchy, delicious pumpkin seeds are high in calories; about 559 calories per 100g. Also, they are packed with fibre, vitamins, minerals, and numerous health promoting antioxidants.
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Their high calorific value mainly comes from protein and fats. Nonetheless, the kernels are especially rich in monounsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL-cholesterol and increases good HDL-cholesterol in the blood. Research studies suggest that the Mediterranean diet which is liberal in monounsaturated fatty acids contribute to preventing coronary artery disease and stroke risk by favouring healthy blood lipid profile.
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Pumpkin seeds carry good-quality protein. 100g seeds provide 30g or 54% of recommended daily allowance of protein. Also, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neurochemical often labelled as nature's sleeping pill. Further, tryptophan is the precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).
Caraway seeds
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Caraway seeds lowers the concentration of LDL cholesterol, by preventing its re-absorption in the colon. As such, caraway seeds help in preventing a variety of cardiovascular diseases like heart attack and artery congestion.
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Caraway seeds also help relieve the symptoms of bronchitis.
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It is a rich source of anti-oxidant compounds including carotene, lutein, zeaxanthin and cryptoxanthin.These compounds negate the effect of free radicals produced as a result of biochemical reactions, thereby preventing the formation and proliferation of cancer cells.
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On account of its detoxifying properties, it also helps in lowering the pace of aging. It helps in reducing the signs of aging like fine lines, patches on skin, dark spots and wrinkles.
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Not technically seeds, these are the split halves of the dried fruits of a plant that are used as a spice. They grow in East and South East Europe, the Netherlands, North Africa and the USA. They are brown, long, narrow, slightly curved, ridged, and pointed at both ends. They are aromatic and have a distinctive bitter, sharp, nutty taste, with warm, sweet undertones.
Fennel seeds
Helps Regulate Blood Pressure - A study published in the Journal of Food Science, found that chewing on fennel seeds helped increased the nitrite content in saliva, making it a great natural way to keep a check on blood pressure levels. Apart from this, fennel seeds are also a very rich source of potassium and since potassium is an essential component of cells and body fluids, it helps control your heart rate and blood pressure.
A dried seed that comes from the fennel herb, fennel seeds look like cumin seeds, only greener, and have an aniseed flavour and a warm, sweet aroma. They're also used in spice mixes such as Chinese five spice and the Indian panch poran.
Poppy seeds
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Poppy seeds contain many plant-derived chemical compounds that found to have antioxidant, disease preventing and health promoting properties.
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Their unique nutty aromatic flavour is because of many fatty acids and essential volatile oils, which comprise about 50% of net weight. The seeds are especially rich in oleic and linoleic acids. Oleic acid, a mono-unsaturated fatty acid, helps lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" levels in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.
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Poppy seed is an oilseed obtained from the poppy (Papaver somniferum). The tiny kidney-shaped seeds have been harvested from dried seed pods by various civilizations for thousands of years. It is still widely used in many countries, especially in Central Europe, where it is legally grown and sold in shops. The seeds are used, whole or ground, as an ingredient in many foods - especially in pastry and bread, and they are pressed to yield poppyseed oil.
Chia seeds
The new super food! Chia seeds have become the new blueberries. These incredible tiny seeds are totally gluten free, vegan friendly and are packed full of omega 3 fats, antioxidants and fibre.
Salvia hispanica, commonly known as chia (/ˈtʃiːə/), is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala. The sixteenth-century Codex Mendoza provides evidence that it was cultivated by the Aztec in pre-Columbian times and economic historians say it may have been as important as maize as a food crop. It was given as an annual tribute by the people to the rulers in 21 of the 38 Aztec provincial states.
Ground or whole chia seeds are still used in Paraguay, Bolivia, Argentina, Mexico, and Guatemala for nutritious drinks and food.
They contain...
• 5 times the amount of calcium that milk has.
• 3 times the amount of antioxidants that blueberries have.
• 3 times the amount of iron in spinach.
• 2 times the amount of fibre in porridge.
• 2 times the amount of protein of any other bean, seed or grain.
• 2 times the amount of potassium in a banana.
Adults can eat 15 to 20 grams (approximately two to three tablespoons) of chia seeds, whole or ground, per day. This will provide the daily requirement for omega-3s. Children and teens from ages 10 to 18 can eat up to 10 grams of chia seeds per day. Children under 10 should not eat more than a tablespoon of chia seeds.
Hemp seeds
Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavour and are often referred to as hemp hearts.
Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).
They also contain gamma-linolenic acid, which has been linked with several health benefits.
Hemp seeds are a great protein source, as more than 25% of their total calories are from high-quality protein.
That is considerably more than similar foods like chia seeds and flaxseeds, which provide about 16–18%.
Hemp seeds are produced from the hemp plant, Cannabis sativa L. While hemp is commonly confused with marijuana, as it belongs to the same family, the two plants are quite different. Most notably is the level of THC, or delta-9-tetrahydrocannabinol. Hemp contains less than 1% of the psychoactive drug while marijuana contains up to 20% or more.
Hemp plants are cultivated for industrial use and harvested for their fibres, seeds, oils, and meal. Industrial hemp seeds are available in different forms. They can be sterilized, toasted, roasted, or cracked. Hemp can be pressed into oil or hulled into meal. Hemp thrives nearly anywhere, tolerating a variety of growing conditions. It's rarely affected by pests or disease, making hemp quite hardy. In fact, the plant provides numerous benefits.
8 April 2017
8 April 2017
8 April 2017
1. One of the most important benefits of celery seeds is because of its cancer fighting ability. It has some active components that are helpful in fighting cancerous tumours, such as polyacetylenes and phthalides.
2. The other significant health benefit of celery seeds is that it helps in managing the blood pressure levels. Having celery seeds everyday helps in promoting good blood pressure levels.
3. It protects as well as reverses the bad effects of acetaminophen on the liver, which is an analgesic. Having celery seeds everyday balances the harmful effect on the liver. Although this benefit is not backed by any scientific report but many people have made use of the benefits of celery seeds.
4. Benefits of celery seeds include the ability to reduce the cholesterol level. The cholesterol blocks the arteries which increases the risk of heart problems. Herbal experts often use celery seeds to cure circulatory system problems.
5. Celery seeds have many nutrients as well as substances such as flavonoids, linoleic acid, coumarins and several volatile oils. Because of the presence of the above named components celery seeds are helpful in curing many diseases.
6. Celery seeds are known to have anti inflammatory agents. Having celery seeds everyday helps in treating pain and inflammation of the joints. Having celery seeds everyday helps in curing inflammation related ailments such as gout, rheumatism as well as arthritis.
7. Celery seeds stimulate the uterus and helps in easing muscle spasms, especially related to the female reproductive system. Celery seeds are helpful in easing menstrual cramps and pains. If women have it on everyday basis then it really eases the symptoms of menstrual discomfort.
8. Celery seeds are diuretic in nature and because of this property they are extremely useful. The excess urinations caused due to the diuretic nature of celery seeds helps flush out the toxins along with extra water from the body. The health benefits of celery seeds are most importantly helpful in flushing out the uric acid along with urine.
9. As the celery seeds are diuretic in nature they are recommended to people with kidney stones, water retention, as well as gout. Celery seeds do not permit extra accumulation of uric acid as well as fluids in the human body.
10. Celery seeds are antibiotic as well as antiseptic in nature. These properties are excessively essential in curing many kinds of infection in the body. Celery seeds are especially useful in curing infection of the urinary tract. Herbal experts have recommended the consumption of celery seeds to treat bladder ailments, kidney troubles and cystitis.
You can add dried celery seeds to your food, this will help enhance the spicy flavour and make your food more nutritious. The benefits of celery seeds are definitely helpful for maintaining a healthy body in the natural way.
10 June 2017
10 June 2017
10 June 2017
