- Easy
- 140 min
- 10 serv.
- 5 synergies
- Now at its best: Olive Oil
A hearty bread where you taste the seeds in every bite. The oats give it a soft, slightly sweet base, while flaxseed and chia provide a nutty crunch. Soaking the chia seeds creates a gel that keeps the bread moist for days.
Sometimes you want a bread that's more than just bread. A slice that fills you, that chews, that you haven't forgotten half an hour later. This is that bread.
The oats make the crumb soft and slightly sweet — almost cookie-like when you take it straight from the oven. The flaxseeds pop between your teeth, the chia seeds give that typical gel-like texture that holds everything together. Cut a thick slice, put avocado or cheese on it, and you have a lunch that carries you through the afternoon. It's not fancy bread. It's the kind of bread you want to bake every week.
- 105
- min prep
- 35
- min cook
- 140
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Chia seeds 
Honey Fiber + prebiotics for the microbiome and satiety
Technical: Chia seeds contain 34g fiber per 100g forming a gel in the gut promoting satiety. Honey contains prebiotic oligosaccharides (FOS) feeding beneficial gut bacteria. Together they support the microbiome.
What does this mean for you? Mix chia pudding with a spoonful of raw honey. The honey sweetens and feeds your good gut bacteria.
DigestionEnergyBlood Sugar
Rolled oats 
Flaxseed Beta-glucans from oats + ALA omega-3 from flaxseed
Oat beta-glucan is studied in meta-analyses in relation to LDL cholesterol (PMID: 21631511)
Technical: Oatmeal contains 4g beta-glucans per 100g, soluble fibres that bind bile acids in the gut; beta-glucans contribute to the maintenance of normal blood cholesterol levels (EU 432/2012) — the beneficial effect is obtained with a daily intake of 3g beta-glucans from oats (about 75g oatmeal). Flaxseed provides 23g ALA omega-3 per 100g; ALA contributes to the maintenance of normal blood cholesterol levels (EU 432/2012) — with a daily intake of 2g ALA (about 10g ground flaxseed). Two independent routes: bile acid binding and fatty acid metabolism.
What does this mean for you? Oatmeal with ground flaxseed is a hearty, nutty breakfast. Use ground flaxseed: whole flaxseed largely passes undigested.
HeartDigestion
Honey 
Olive oil Dual bioactive action via chrysin + oleocanthal
Technical: Honey contains chrysin and olive oil oleocanthal — bioactive phenolic compounds studied in research in connection with NF-κB and COX signaling. Together they provide plant compounds through two independent routes.
What does this mean for you? A dressing of honey and olive oil is not just tasty — the chrysin and oleocanthal work through two different routes in your body.
Anti-inflammatoryHeartJoints
Flaxseed Olive oil ALA omega-3 + oleic acid: two unsaturated fatty acids that complement each other
Technical: Flaxseed contains 23g ALA (omega-3) per 100g; ALA contributes to the maintenance of normal blood cholesterol levels (EU 432/2012); the beneficial effect is obtained with a daily intake of 2g ALA — about 10g ground flaxseed. Olive oil is 73% oleic acid (omega-9), an unsaturated fat; replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels (EU 432/2012). ALA is partly converted in the body to EPA and DHA.
What does this mean for you? Add ground flaxseed to salads with an olive oil dressing, or mix it into pesto. Two sources of unsaturated fatty acids, each with its own character: nutty flaxseed and fruity, peppery olive oil.
HeartFocusAnti-inflammatory
Sea salt Olive oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Instructions
- 1 Soak the chia seeds in 100 ml water in a small bowl. Let stand 15 minutes until a thick gel forms — stir once halfway through.
- 2 In a large bowl, mix the oats, whole wheat flour, flaxseed and sea salt.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 5 days in fridge
Tags & Diet
Allergens: Gluten