How to make your own health crackers
In supermarkets, you can find dozens of crackers filled with wholegrains and seeds, but many of them have added sugar and salt. In the old days, Nana used to make them herself. They are very easy to make and are a great way of getting nutritious seeds like pumpkin, sesame, sunflower and flaxseeds into our kids’ diets without them really noticing. Flaxseeds are full of fibre and omega-3 fatty acids; pumpkin seeds are high in iron (great for vegetarians), phosphorous and magnesium; sunflower seeds have good vitamin E levels and selenium; and sesame seeds have good levels of calcium. So just one of these little crackers is practically a tonic! I found this recipe in an old cookbook and have adapted it to match the taste of the crackers you can buy in supermarkets. I hope you like them.
|¼ cup||Sunflower seeds, hulled, plus 1 tbsp|
|¼ cup||Pumpkin seeds, hulled, plus 1 tbsp|
|¼ cup||Flax seeds|
|½ cup||Sesame seeds|
|2 cups||Rye flour, or whole wheat|
|½ tsp||Mustard powder|
|2½ tbsp||Olive oil|
- Preheat the oven to 150 degC. In a coffee grinder or blender grind 1/4 cup sunflower seeds and 1/4 cup pumpkin seeds. Do not overdo it or you will get seed butter!
- In a bowl mix the ground seeds with the extra 1 tbsp of whole sunflower seeds and 1 tbsp pumpkin seeds, the flaxseeds, most of the sesame seeds, flour, mustard powder and salt. Mix to combine.
- Add the olive oil and honey to this mixture (heat the honey to a liquid if it isn’t runny) and water. Mix until you have a firm but not sticky dough. You might have to add a little more water.
- Turn out on a floured board and knead for a minute until you have a nice dough.
- Split in half and roll that half out as thin as you can. Cut into shapes with a pizza cutter or knife, or use a cookie cutter and place on a baking tray lined with baking paper. Then repeat with the second half.
- Mix the egg with 2 tbsp of water to make a wash and paint this over the top of the crackers. Sprinkle with the extra sesame seeds.
- Bake for 20 to 25 minutes. They should be just golden and, when cool, will be crisp. If they don’t crisp then pop them back into the oven for five minutes. Store in an airtight container.
To clean out your coffee grinder, run some uncooked white rice through it. You can add 2 tsp of caraway seeds for extra flavour or some finely chopped rosemary.
This dish is best matched with
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