Cathy’s Kitchen Prescription LLC
Rolled out thick or thin, savory crackers are a tasty, super healthy addition to your plant-based kitchen. Dressed up any way you like with herbs and spices, they make a delicious snack or accompaniment to soups and salads. And they’re a snap to make.
Commercial crackers are among the unhealthiest processed foods, made from white flour, fat, sugar and salt – calorie dense but nutrient poor. Ours are oil-free and feature anti-inflammatory, gut-pleasing legume and whole grain flours, loaded with fiber, plant proteins, vitamins, minerals and omega-3s. The typical American diet is so wheat-heavy, these tasty crackers are a great way to diversify, giving other whole grains a leading role.
Prep Time 10 minutes Bake Time 10 minutes Makes a few dozen, depending on size
1 cup chickpea or your favorite legume flour
1 cup buckwheat flour or your favorite whole grain flour
3 Tablespoons arrowroot powder
3 Tablespoons flax seed, freshly ground
2 Tablespoon nutritional yeast
1 teaspoon onion granules or powder
1 teaspoon garlic granules or powder
1 teaspoon baking powder
1/2 teaspoon sea salt (optional)
Big pinch ground white pepper
½ cup sweet potato pulp, baked, steamed or microwaved
½ cup applesauce
1 teaspoon fermented apple cider vinegar
Have fun experimenting with a light sprinkling of dried herbs like thyme or rosemary, spices like ground chili, black pepper, cumin, sesame, poppy seeds, a tiny, tiny pinch of an ornamental salt, onion flakes etc.
Directions Preheat oven to 425°F/220°C
If making your own legume flour, roast dried peas, lentils or beans at 300°F/150°C for 30 minutes, then mill on a fine setting.
Combine all dry crust ingredients in the bowl of a food processor. Pulse several times to mix. Add sweet potato, apple sauce and vinegar. Run for 1-2 minutes or until the dough develops and gathers into a ball. The texture should be soft and pliant. Adjust with a bit more flour or apple sauce if too wet or dry.
Sprinkle a little flour (whole grain or legume) on a large board and roll out the dough into a large circle about ¼” thick for soft, puffy crackers, ⅛” for thin and crisp ones. As the dough begins to adhere to the board, lightly flour, flip, and flour that side too. Cut out shapes with your favorite cookie cutters. Brush on a little plant milk and sprinkle with herbs and spices. Bake on a baking stone or cookie sheet lined with parchment for 4-5 minutes for thin crackers, 8-10 minutes for thicker ones. Remove when they’re lightly golden on the edges.
Store in the fridge or freeze. Over time they’ll soften. If you like your crackers thin and crispy, just pop in a hot oven for 2-3 minutes to crisp up.
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