I make raw kale crackers every other week. They are so handy to have in the cupboard, that I don’t think I can live without. I feed them to the kids as snack, I serve them at home with hummus or avocado, or give them to friends as I often don’t have wine bottles or pretty flowers laying around. They are lifesavers.
Before I started making them on a monthly bases I used to give my kids store-bought crackers which were less nutritious. Selma is always keen for snack, so I can give her a bag of these without feeling guilty about her sugary/salty snack intake, knowing she will get an extra boost of the essential fatty acids, kale and fibre. Saying that, I also now feel more okay with giving my kids and myself processed snacks on the go, as I know they are eating 80% super-healthy.
In Norway, where I grew up, we serve crackers called Knekkebrød. My raw kale crackers reminds me of home. However, these raw crackers are far more healthy and wholesome. The fibrous, sprouted crackers are dairy-free, gluten-free, filled with extra goodness. The crackers are nut-free as nursery/school polices includes “no nuts’. If you don’t have to take allergy-considerations, you can add some sesame seeds to the mix, to add nutritional benefits.
- Flax seeds/Flax Meal/Linseeds are rich in omega- 3 essential fatty acids (EFA), b-vitamins, protein, potassium, magnesium, zinc and fibre. Omega -3 in flax seeds are not as easy for the body to absorb as fish oil. Flaxseed can also be very helpful as it helps eliminating to much oestrogen in the body.
- Pumpkin Seeds: High in Essential fatty acids (EFA), mineral like phosphorus, magnesium, iron, copper and zinc; B-vitamins, Vitamin- A, Another highlight is its phytosterol content which have been proven to reduce the risk of prostate cancer. 1/3 cup of pumpkin seeds are approx 90 Kcal, 4 g fat, 4 protein, and 11 grams of carbohydrates.
- Sunflower Seeds– is a cracking good source of protein, vitamin-E, magnesium, B-Vitamins, selenium,, phosphorous folic acid and fibre. 1/3 cup provides 24 g of fat, 11 grams of protein and 270 kcal, 9 g carbohydrates. Sunflower seeds are a good addition to any diet- as it decreases the risk of nutrient deficiency (more common than you think in the west) and will lower the risk for heart diseases. Selenium in particular is anti-cancerous, anti-inflammatory and good for people with allergies.
- Psyllium Husk is a type of grain from India famous for its high fibre content. It has amazing capacity to clean your gut in a nice and soft way. It is an gel-forming fibre with a great cholesterol-lowering effect too. It also effects insulin levels in the body.
- ½ cup whole pumpkin seeds
- ½ cup whole sunflower seeds
- ⅓ cup flax seeds
- ½ cup flax meal
- 2 tsb Himalaya salt or other healthy salts
- 1 tbs psyllium husk
- ½ cup finely chopped kale
- ½ cup finely chopped parsley, chives and/or some red onion
- 1 tsb sumac (optional)
- 8dl to 1 litre of water
- Soak the whole seeds for 2 hrs. Rinse well.
- Mix all ingredients and fill with water. Mix again.
- Let mixture stand for a 5 minuets to soak up water. If no water is left, add more.
- You are looking for a consistent mass, that is easily spreadable, but not too fluid.
- Divide the mixture on to baking paper or cookie sheets. I usually divide it into approx 4 sheets, but it will depend how thick you like the crackers.
- I use a dehydrator- here I place the 4 tray in the dehydrator machine for 10 hrs at 40 degrees Celsius. I try to turn them once during that time.
- If you don't have dehydrator, use your oven. It will not be classifies as Raw, but will still be super healthy and delicious.
- Oven:Heat your oven to 150 degrees Celsius, cook in the middle of the oven, one tray at the time for approx 10 minutes. If you like to cut the crackers into perfect sizes, use a pizza cutter and slice them. Put back into oven and bake for another 20-30 minutes until crispy.
I bought a vacuum packer earlier in the year, which is one of my my most useful kitchen gadgets of 2014. The crackers get stored in serving sized vacuum bags and are therefore lasting for weeks to months. Easy to throw into a bag if needed to.