Bread… A universal food staple that speaks all languages, connects different cultures and binds human beings together from the first day at school with the “Tartine” to the latter mezze dining gatherings, is often erroneously labeled or simply ignored by “High protein” dieters or “no bread” consumers…

Although, I personally don’t consume bread on a daily basis, I do acknowledge the fact that I often crave for it and find much happiness in its smell, specially when it’s freshly baked and much contentment from its texture and taste, specially when it’s wisely chosen!

I always make sure to choose the best type of bread: It should be made from 100% natural whole wheat flour (richer in minerals, vitamins and fiber when compared to white flour) and should ideally contain a good amount of fiber per serving to help me feel satiated over a longer period of time and avoid overeating! The specific type of bread Chayeb Bakery offers in different varieties.

If our bodies are likened to vehicles then food is the only fuel that powers the engine.If the fuel is of poor quality, the engine sputters and backfires and the vehicle doesn’t operate at peak efficiency. Whole grains are some of the best fuels you can put into your engine’s tank! They provide enough energy and the right B-vitamins to utilize that energy.They are also a great source of fiber which prevents clogs and keeps things flowing cleanly through the pipes of the system.

Whole grains are one of the easiest ways to add a layer of health insurance to our lives.

Wholegrains = proteins + fiber+ B-vitamins+ antioxidants+ trace minerals (Iron, Zinc,Copper, Magnesium). 

A diet rich in wholegrains has been shown to reduce: 

✔️the risk of heart disease

✔️type 2 diabetes

✔️Obesity

✔️Some forms of cancer

✔️And to always improve bowel health!

“Diets rich in wholegrains and of the plant foods and low in total fat, saturated fats and cholesterol may reduce the risk of heart disease and some cancers.” FDA health claim

Enjoy preparing and sharing these suggestive Healthylicious recipes using Chayeb Bakery’s products!

1)Oats&Flaxseeds bread

Chayeb Bakery introduced a delicious and nutritious Oats&Flaxseeds bread that can actually be a healthier alternative to regular white flour wraps, replacing them in fajitas or other recipes. Actually, it doesn’t only provide the necessary whole grains but adds up an additional fiber layer of insurance provided from the added Flaxseeds that are known to facilitate digestion and satiate for a longer period of time.

1 Loaf = 143 Calories • 3.48g of Fiber

As a post-workout dinner, I enjoy preparing this wrap by using fresh salmon chunks (around 90g), half an avocado, a handful of Rocket leaves, 1/4 red onion sliced, a tablespoon of fresh chives and lime juice. It provides my body with proteins, omega-3 and all the good fats to help me raise my good cholesterol levels.

2)Whole wheat sandwich 

Another comforting food that takes one back to Childhood and picnic outings… With a sandwich eaten on the hoof or possibly taken to a quiet corner to be enjoyed in blissful isolation one should think twice and wisely about the list of ingredients to wrap it properly:

✔️ 100% whole wheat french Bread

✔️Canned tuna in water to hold a higher Omega-3 content (as water and oil can’t be mixed together)

✔️Mix tuna with chopped fresh coriander leaves, red pepper strips, a teaspoon of freshly grated ginger, a tablespoon of soy sauce light, red onions slices, a teaspoon of chopped ciboulette, 1/2 a teaspoon of sesame oil and enjoy this special Asian infused Sandwich!

3)Whole Wheat Pain de Mie

A Healthylicious snack idea or appetizer that’s truly satiating and nutritious!

✔️1 Wholewheat Pain de Mie from @chayeb_bakery

✔️ 1/4 of an avocado sliced

✔️ 1/4 tsp black pepper

✔️1/4 tsp Maldon seasalt

✔️ 1 tsp fresh ciboulette

✔️lime juice (to avoid browning).

Avocado contains 20 essential nutrients: vitamin C, vitamin E, Carotene, B-Vitamins, Potassium, Magnesium, Iron, etc. And is a great source of fiber and monounsaturated fats that help lower cholesterol levels and increase the good cholesterol (HDL)!

1/8 of an Avocado provides 50 Calories!

Tip: To ripen an uncut avocado, place it into a brown paper bag to trap ethylene gas or add a banana, Apple or tomato to the bag to emit more ethylene gas!

Whether you are going back to school and wish to go in style with a healthier sandwich idea or have reached those late afternoon hours and wish to snack-on a salty satiating bite before hitting the gym, this pain de mie suggestion is the right one for you!

Spread two tablespoon of hummus bethini (a great source of fiber and proteins) and top them with three slices of avocado and two slices of mango.Sprinkle 1/4 tsp of sesame seeds and 1/4 tsp of chives sliced and enjoy this exotic taste.

4)Buckwheat and Chia seeds bread 

Buckwheat&Chia seeds Bread offers a load of fiber and is much satiating since Buckwheat has more proteins than rice, wheat, millet or corn.. It also ranks low on the Glycemic scale!

Over lunch or dinner, this Healthylicious sandwich idea can be easily prepared to surprise your loved ones:

✔️1 Buckwheat&Chia seeds Bread from @chayeb_bakery

✔️ 120g grilled Fish topped with

✔️red onion slices

✔️ 1 tsp truffled Tarator

✔️ 1/4 tsp sumac

✔️Beets leaves

✔️Red pepper stripes

✔️Lime juice

Why Fish: because it is a great source of proteins and omega-3 that’s low in fat and that should be consumed at least 3 times per week!

Why Beets leaves: because they contain twice the amount of potassium found in beets, are high in Beta Carotene, in folic acid and add colours to your wrap!

Why red peppers: because they contain twice the amount of vitamin C found in an orange!

How to make Truffled tarator: add a drop of truffled oil to your diluted tablespoon of tehini in water and lime juice!

✔️~*Count the Memories, not the Calories!

What happens when fresh fish is not available ? 

You simply open a can of sardines in water!

Some facts about sardines…

They were named after the Italian Island Sardinia, where large numbers of these fish were once found…They die instantly when pulled out of the water … As cheap as rice, they have always been considered the food for the poor… They were the first fish to be canned by Napoleon Bonaparte and gained popularity by feeding many citizens… And, though they are really small in size, they give very big results when consumed frequently!

They are rich in:

Omega-3: one of the most concentrated sources.One can may contain over 50% of the daily value of omega-3 that helps decrease triglyceride and bad cholesterol levels. Lowers blood pressure, feeds the brain and fights depression.

Calcium

Vitamin D: plays an essential role in bone health since it helps to increase the absorption of calcium.

Vitamin B12: prevents cardiovascular diseases.

Proteins

Co-enzyme Q10: needed for energy production.Diets with high levels of co-enzyme Q10 have been found twice as effective in weight loss when compared to diets that lacked co-enzyme Q10.

“These small fish at the bottom of the food chain are not as likely to contain concentrated amounts of contaminants such as mercury”.

All you need to prepare this wrap is the following:

✔️Buckwheat and Chia Bread from @chayeb_bakery topped with

✔️A can of sardines in brine (small fish – big results)

✔️red onion slices

✔️A handful of rocket leaves

✔️3 olives

✔️1 tbsp of Goji berries

✔️1 tomato

✔️1 tsp of capers

✔️lime juice

Fore more recipes, follow my Instagram account: Eat Like Nicole and Facebook page: Eat Like Nicole.

For more details about Chayeb Bakery, check their webstite: www.chayebbakery.net  and Facebook page: Chayeb Bakery.

Dietitian Nicole Maftoum