奇亞子鄉村麵包 European Peasant Bread with Chia Seeds

I used to mix chia seeds with drinks. For the first time I sprinkled it on the dough before baking and it gave my bread a pleasant nutty aroma. Also in some way it tastes a little bit salty and that's amazing because it is bland when eating raw. Guess I'll start to add chia seeds to baked goods more often and will substitute chia seeds for flaxseeds in any recipe calls for flax. Flaxseeds' nutrients can be absorbed only when being grounded but chia seeds can be digested whole.

The dough is European peasant bread, 5 days old. Before sending it to oven just spray the dough with some water and sprinkle with chia seeds, slash the dough, and bake. And the rest is the same with the making of European peasant bread.

通常我都是把奇亞子（又稱奇異子）加在水或是茶飲裡面，這是第一次用來烘焙，撒在麵團上面一起烤成麵包。烘烤過的奇亞子吃起來有點鹹鹹的、帶有迷人的堅果香氣，這真的很奇妙，加在飲料裡面生吃的時候它其實沒有味道呢！看來我會更常把它加在烘焙的東西裡面了，家裡也不需要亞麻子，任何需要用到亞麻子的烘焙食譜都可以用奇亞子來替代，更不用說亞麻子必須要磨成粉，營養成分才會被人體吸收利用，但是奇亞子整粒吃就可以被消化了喔！

這顆麵包的麵團是歐式鄉村麵包，冷藏了五天。麵團要送進烤箱之前噴點水、撒上奇亞子，麵團劃線，然後烘烤；其他的部分都和歐式鄉村麵包的製作一樣。

Chia seeds have been in Mayan and Aztec diet for centuries. It is the richest plant source of omega-3 fatty acids (ALA.) It's also an excellent source of dietary fiber (11 grams per ounce,) antioxidants, and minerals (18% of recommended daily intake of calcium, 27% phosphorus, and 30% manganese.)

It is believed to help reduce inflammation, reduce high cholesterol, lower cardiovascular disease, reduce stress level, enhance cognitive performance, protect body from free radicals, aging and cancer, help maintain a healthy weight, regulate blood sugar... In short, it's a superfood.

奇亞子在馬雅文化和阿茲特克文化的飲食中存在已久，是植物性 omega-3脂肪酸 (ALA)最豐富的來源，也富含膳食纖維（每 28克中含有 11克）、抗氧化物、多種礦物質（每日建議鈣質攝取量的 18%、磷 27%、錳 30%）

目前的研究相信它能幫助減輕身體的發炎反應、降低膽固醇、降低心血管疾病風險、減輕壓力、有助認知發展、保護人體免於自由基的傷害、預防老化和癌症、有助於維持健康的體重、穩定血糖... 總而言之，奇亞子是種超級食物。

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