Fiberlicious Grain-free, Sugar and Dairy Free Crackers

Fiberlicious crackers

Our very own, Shelia Joseph created this delicious cracker recipe.  She wanted to create a recipe that was grain free, sugar free, dairy free and fiber enriched.  Shelia used a variety of healthy ingredients in her recipe, including: Flaxseed and Chia seeds.  

Health benefits of Flaxseed 

Flaxseeds have been consumed for at least 6,000 years, making them one of the world’s first cultivated superfoods. What does flaxseed do for you that makes it one of the most popular “superfoods”?   Flaxseeds contain anti-inflammatory omega-3 fatty acids (although not the same type that fish, such as salmon, do) along with antioxidant substances called lignans that help promote hormonal balance in addition to several other benefits of flaxseed.

What Is Flaxseed?  
Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds. In fact, linseed or “flax seed” are different names for the same seed. Flaxseeds are a great source of dietary fiber; minerals like manganese, thiamine and magnesium; and plant-based protein.

Flax is one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA), in the world.  Another unique fact about flaxseeds is that they are the No. 1 source of lignans in the human diets; flaxseed contain about seven times as many lignans as the closest runner-up, sesame seeds.

Flaxseeds can be eaten as whole/unground seeds but are even more beneficial when sprouted and ground into flaxseed meal. Grinding flax helps you absorb both types of fiber it contains, along you to take advantage of even more of the benefits of flaxseed. Whole flaxseeds will pass right through your body without being digested, which means you will not receive many of the inherent benefits!

Additionally, flaxseeds are used to make flaxseed oil , which is easily digested and a concentrated source of healthy fats. Below you’ll find more about how to sprout and grind your own flaxseed, plus ideas for using all types of flax in recipes.
Another product of the flax plant (Linum usitatissimum) is linseed oil, which is boiled oil that’s used in oil-based paints, glazing putties (for windows) and as a wood grain protector/enhancer. Boiled linseed oil should never be taken internally. 

Top 10 Benefits of Flaxseed
1. High in Fiber but Low in Carbs
2. High in Omega-3 Fatty Acids
3. Helps make skin and hair healthy
4. Helps Lower Cholesterol and Treat Hyperlipidemia
5. Gluten Free 
6. High in Antioxidants (lignans)
7. Supports Digestive Health
8. May help prevent cancer
9. May help with weight loss
10. Helps Decrease Menopausal and Hormonal Imbalance Symptoms

Health benefits of Chia seeds

Chia seeds (salvia hispanica) have become one of the most popular superfoods in the health community. They’re easy to digest when prepared properly and a very versatile ingredient that adds easily to recipes. Plus, chia seeds benefits are plentiful.

​Eating Chia seeds is perhaps the easiest way to get omega 3 fatty acids, which are super important to brain health. 
 
A single 1 ounce serving contains 5 grains of omega 3’s and you don’t have to grind the chai seeds (like you would flaxseeds) or cook them (like you would salmon). 
 
Get your chia seeds a little wet, and you’ll see them turn into a kind of gel.  This is the soluble fiber going to work.  Soluble fiber bulks up stool, feeds friendly bacteria in the gut and helps slow digestion to make you feel satisfied.  It also helps manage blood sugar.  A serving of chia seeds provides a third of your daily fiber.  
(Courtesy of Web MD and Keri Glassman)

​Fiberlicious Cracker Recipe: 
​
     Ingredients:
     5 Cups Almond Flour or (or omit 2 cups of almond flour and add 2 cups almond pulp)
     1/3 C. Flax meal
     1/3 C. Sundried Tomatoes
     4 tsp. Chia seeds
     4 tsp. Sesame seeds
     4 tsp. Poppy seeds
     3 T. Onion flakes
     2 tsp. Onion salt
     1 tsp. Cayenne Pepper
     1 tsp. Salt
     1 tsp. Garlic powder
     1 ½ C. Water (preferably warm)

Directions:

1. In a medium bowl mix all of the ingredients except the water and mix until well incorporated.  Then, add the water till moist but not wet. 
2. Gather 1/3 of the dough into a ball and place between 2 sheets of unbleached parchment paper and roll as thin as possible. 

    3. Remove top layer of parchment paper and sprinkles with the onion flakes, sesame seeds and poppy seed mix and gently          press into the crackers.  

​   4. Using a pizza cutter score rolled out dough into 1-2 inch squares.
   5. Do steps 2 & 3 using 1/3 of dough until you have 3 sheets of scored and sprinkled dough.
   6. Bake at 225 degrees in a convection oven for 2 hours until crunchy OR 300 degrees for 1 ½ hours.

For more information & health recommendations check out The Weston A. Price Foundation website: ​https://www.westonaprice.org/