How to Make Whole Wheat Homemade Crackers
September 8, 2024
These homemade crackers have a rich, nutty flavor from the whole wheat flour and wheat bran, balanced by the savory crunch of sesame and pumpkin seeds. The avocado oil lends a subtle buttery taste, while the black pepper adds a gentle warmth. The texture is crispy and satisfying, making these crackers perfect for pairing with dips or cheeses, or enjoying on their own.
Benefits and Possible Side Effects of Ingredients:
Whole Wheat Flour:
Benefits: Rich in fiber, whole wheat flour supports healthy digestion and helps maintain blood sugar levels. It also contains vitamins like B vitamins and minerals such as magnesium, iron, and zinc.
Possible Side Effects: Some individuals with gluten sensitivity or celiac disease should avoid whole wheat flour as it contains gluten.
Wheat Bran:
Benefits: High in insoluble fiber, wheat bran promotes bowel regularity and may reduce the risk of certain cancers, such as colon cancer.
Possible Side Effects: Excessive consumption of wheat bran may lead to bloating, gas, or digestive discomfort in sensitive individuals due to its high fiber content.
Sesame Seeds:
Benefits: Sesame seeds are a great source of healthy fats, antioxidants, and minerals like calcium, magnesium, and iron. They may support heart health and provide anti-inflammatory benefits.
Possible Side Effects: Some individuals may have sesame allergies, which can result in allergic reactions, such as skin rashes, itching, or even anaphylaxis.
Pumpkin Seeds:
Benefits: Rich in magnesium, zinc, and antioxidants, pumpkin seeds may promote heart health, improve sleep, and support immune function.
Possible Side Effects: While rare, excessive consumption of pumpkin seeds may lead to digestive discomfort due to their fiber content.
Salt:
Benefits: A small amount of salt is essential for fluid balance and proper muscle function.
Possible Side Effects: Excessive consumption of salt can contribute to high blood pressure and increase the risk of heart disease.
Black Pepper:
Benefits: Black pepper contains piperine, a compound known to enhance digestion and increase the absorption of certain nutrients like curcumin.
Possible Side Effects: In large quantities, black pepper may irritate the stomach lining and lead to digestive discomfort.
Avocado Oil:
Benefits: Avocado oil is a heart-healthy oil rich in monounsaturated fats and antioxidants, particularly vitamin E, which can help reduce inflammation and improve cholesterol levels.
Possible Side Effects: Avocado oil is generally safe to consume but, in rare cases, can cause digestive discomfort or allergic reactions.
These crackers are a wholesome, nutrient-dense snack, providing fiber, healthy fats, and essential vitamins and minerals in every bite. Perfect for anyone looking for a healthier alternative to store-bought options!
Homemade Whole Wheat Crackers Recipe
Ingredients:
1 cup (152 grams) whole wheat flour
2 tablespoons (7.5 grams) wheat bran
1 tablespoon (9 grams) sesame seeds
1 tablespoon (7 grams) pumpkin seeds
1/2 teaspoon (3 grams) salt
1/2 teaspoon (3 grams) black pepper
1/2 cup (118 ml) water
1/4 cup (59 ml) oil (e.g., avocado oil)
Instructions:
- Preheat the oven to 350°F (176°C) and line two baking sheets with silicone mats or parchment paper.
- In a bowl, combine the whole wheat flour, wheat bran, sesame seeds, pumpkin seeds, salt, and black pepper. Stir until well mixed.
- Add the water and avocado oil to the dry mixture and stir until a dough forms.
- Knead the dough for a few minutes until it’s smooth and no longer sticky.
- Divide the dough into two portions. Place one portion on a lined baking sheet and roll it out to about 1/8-inch thick.
- Using a pizza cutter, score the dough into desired cracker sizes and sprinkle some additional salt on top.
- Bake for 12 to 15 minutes, or until the edges are lightly browned.
- Remove from the oven and cool completely on cooling racks before separating the crackers.
- Store the crackers in an airtight container for up to a week. Enjoy!
Nutritional Breakdown (Per Cracker – Based on 20 Crackers):
Calories: 60 kcal
Carbohydrates: 6 g
Protein: 1.5 g
Fat: 3.5 g
Fiber: 1.5 g
Sugar: 0.2 g
Sodium: 90 mg