Introduction: Super Seed Breadsticks
I made these heart shaped because they're good for your heart and a lot more (so many nutrients are packed into each one!) plus Valentine's around the corner, so why not make some for your sweetHEART!
Breadsticks are great snack anytime of the day. But if you're trying to stay healthy who wants to eat those nutritionally-void-white-greasy breadsticks!
Here's a great alternative. Super Seed Breadsticks packed with tons of seeds full of health benefits.
There are chia seeds, hemp seeds, flax seeds, sunflower seeds, quinoa. These breadsticks are made with unbleached 100% organic bread flour and teff flour.
Here are the nutritional benefits for most of the ingredients in these breadsticks.
High in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fibre. “Iron and folate are both essential nutrients needed for health,” says Sarah Remmer, a Calgary-based registered dietitian and nutrition coach. The calcium and magnesium promote bone and dental health, while the omega-3s help your heart by lowering triglycerides – the bad fats in your blood that can cause coronary artery disease. “The soluble fibre helps decrease cholesterol, stabilizes blood sugar levels and helps you feel fuller longer,” says Remmer.
“Hemp seeds are very nutritious and a great source of complete protein,” says Remmer. “They have lots of fibre that helps with gastrointestinal and heart health.” Hemp seeds promote healthy hair and skin growth thanks to their omega-3 and 6 fatty acid content. Omega-3s also reduce inflammation and boost brain and cardiovascular health. Plus, hemp seeds contain phytosterols, plant-based compounds that help lower cholesterol levels. But don’t be worried about hemp’s relation to marijuana. While they’re both members of the cannabis family, hemp doesn’t contain THC, marijuana’s active ingredient, so you can’t become high from consuming hemp seeds.
“Sunflower seeds are an excellent source of B vitamins including folate, which helps to support healthy pregnancy and promotes a healthy immune system,” says Remmer. “They’re also an excellent source of Vitamin E - an antioxidant that protects your cells from damage, helps maintain healthy hair and skin, and may help to prevent cancer.” These multitasking seeds are also rich in protein and heart-healthy fats.
“Flax seeds are bursting with nutritional benefits,” says Remmer. A great source of soluble fibre, flax helps lower cholesterol, makes you feel fuller longer and aids in stabilizing blood sugar levels. Flax seeds are also packed with omega-3 fatty acid, so they’re beneficial to eye and brain health, and can help lower triglycerides in the blood. “Flaxseeds are also high in lignans (plant-based phytoestrogens),” says Remmer. Studies have shown that lignans may help prevent certain cancers.
Quinoa is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. It is one of only a few plant foods that are considered a complete protein and comprised of all pernine essential amino acids. Quinoa also has a high protein to carbohydrate ratio when compared to other grain products.
Although a teff grain is very small and most gluten-free grains tend to lack fiber, teff is full of it. Besides fiber, teff is full of iron – with red containing the highest amount of iron -, which is easily absorbed by the body, helping control blood sugar levels.
Teff is furthermore rich in protein (more than wheat) with an excellent amino acid composition; lysine levels are higher than those of wheat or barley.
The carbohydrates in teff are slowly absorbed by the body, which prevents large fluctuations of the blood sugar level.
Besides providing you with iron, fibers, protein and carbs, teff provides you with the following nutrients:
Prevents weight gain and promotes fat burn, soothes PMS complaints, is associated with the prevention of colorectal, ovarian and breast cancers, promotes heart health, regulates muscle contraction/relaxation and is an important nutrient in bone and dental health, especially for women in their menopause, decreasing the risk of developing osteoporosis.
Improves digestion and excretion of toxins, energizes, regulates and balances hormones, thereby i.e. relieving menopausal and PMS symptoms, promotes bone and dental health, produces protein (repairs tissue) and improves concentration and mental activities.
Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage. (from World's Healthiest Foods)
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Step 1: INGREDIENTS
- 1 CUP + 2 T Lukewarm Water
- 5 t Dry yeast
- 10 oz Organic Unbleached Bread Flour
- 2 oz Teff flour
- 2 T Chia seeds
- 3 T Hemp seeds (I used toasted hemp seeds, but either will work)
- 2 T Sunflower seeds
- 4 t Flax seeds, ground
- 4 T Quinoa
- 1-1/2 t Salt
- 2 T Extra Virgin Olive oil
Sesame seeds for topping or your favorite topping.
Step 2: Prepping the Yeast
Add the yeast to the water and whisk to dissolve.
Step 3: Dry Ingredients
Place all the seeds in a coffee grinder or a food processor and blend to break up the seeds (about 1 minute).
Add the seeds to the flour in the bowl of an electric mixer. If you don't have one, you can just place everything in a bowl and you'll have to knead by hand.
Step 4: Mixing the Dough
Add the water and yeast mixture to the dry ingredients and start mixing on low. Continue kneading until the dough starts coming together.
Add the oil and continue mixing until dough is uniform (about 4-5 minutes). You may have to add a tablespoon of water if dough is too tough or a tablespoon of flour if dough is soft.
Step 5: Dough Rising
Cover the dough in a bowl and allow to rise until it doubles in size (about 40 minutes, but it will depend on the temperature in your house).
Go have a glass of wine while the dough rises.
Step 6: Portion the Dough
Turn the dough onto your work surface.
Do not flour the table or it will be hard to roll the breadsticks.
Using your hands, press the dough into a rectangle measuring 8"x12".
Cut the dough into 32 portions.
Step 7: Roll & Shape
Preheat oven to 375 degrees.
Take your favorite topping ~ I used sesame seeds..... other possibilities: poppy seeds, kosher salt, garlic granules, onion flakes.
Roll each strip to desired length (mine is about 10").
Shape into heart and dip both sides into topping. If you don't want them heart shaped, just leave them as sticks.
Place breadsticks on parchment lined sheetpan.
Bake hearts about 12-15 minutes (bottom of the breadsticks will be slightly toasted.
Step 8: ENJOY!
Sit back and enjoy your snack ~ it's good for you!