Linseed Crackers (Low FODMAP, Dairy Free, Gluten Free)

I love my cheese, dip and crackers – who doesn’t!? These linseed crackers are so simple to make, have a great crunchy texture and so many more nutrients than regular wheat crackers. They are perfect to eat for afternoon tea with some dip, or put them on a cheese platter. The salt, rosemary and roasted sunflower seeds mean they are also tasty enough to be nibbled on on their own if you prefer.

I also really like them because in a single serve they are low FODMAP crackers, so they won’t trigger my IBS symptoms. Additionally they’re sugar free, and gluten and dairy free for anyone with allergies or intolerances to those.

Now I don’t want to get too science-y on you, but I think it’s good to know WHY we should look to choose healthier options like these crackers over normal wheat crackers.

Why are linseeds (flax seeds) good for you?

Linseeds (also known as flax seeds) are one of the highest concentrated plant sources of omega-3 fats in the form of alpha linolenic acid (ALA). This is an amazing source of omega-3 fats for those who don’t eat fish or are vegetarian. Linseeds are also rich in dietary fibre, a group of phytoestrogens called lignans (which may reduce your risk of cancer), B vitamins, antioxidants, protein and potassium. One study even found they can reduce your cholesterol.

Why are sunflower seeds good for you?

Sunflower seeds are high in vitamin E and folate, both of which are essential to promote cardiovascular health. The fact that sunflower seeds (and the linseeds we’ve paired them with in this recipe) contain essential fatty acids is a perfect pair with vitamin E as it is a fat soluble vitamin, meaning it must be consumed with fat for the body to absorb it.

They are a great source of the trace mineral copper (which helps form hemoglobin and collagen in the body); and Vitamin B1 (thiamine) which helps convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy.

Sunflower seeds also have compounds called phytosterols which are found in plants that have a chemical structure akin to cholesterol, which in sufficient amounts can reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers. They’re a great source of magnesium which can calm nerves and relax your muscles.

Low FODMAP Crackers – Healthy Linseed Crackers Recipe

Well the health benefits sound pretty darn amazing, so here’s the recipe!

Serves 4-6

125

Linseed Crackers FOMDAP friendly, dairy free, sugar free, gluten free

20 minPrep Time

1 hrCook Time

1 hr, 20

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Ingredients

• 3/4 C linseeds
• 1/2 C sunflower seeds
• 3 T ground linseed (or LSA)
• 1 1/4 C warm water
• 2 T of rosemary
• 1 T sea salt
• 1 tsp pepper

Instructions

1. Preheat oven to 120 C (fan forced); & line a baking tray with baking paper.
2. Place the linseeds, sunflower seeds, ground linseed, & water in a large mixing bowl. Allow to soak for 20 minutes.
3. Add in rosemary, salt & pepper, & stir well to combine.
4. Spread mixture thinly & evenly over baking tray.
5. Place in the oven & cook for about an hour. I always check mine halfway through, & turn the tray around, as I find ovens can vary & cook unevenly sometimes! The crackers should feel crunchy & dried out when they're ready.
6. Set aside to cool, & snap into pieces, ready to enjoy

7.8.1.2

71

https://eatprayworkout.com/linseed-crackers-low-fodmap-dairy-gluten-free/

Calories

125 cal

Fat

9 g

Carbs

4 g

Protein

4 g

Click Here For Full Nutrition, Exchanges, and My Plate Info

Serve with a healthy flavoured hummus

My favourite way to serve these crackers is on a platter with my healthy flavoured hummus recipes (beetroot hummus, and curry and cumin hummus pictured above), along side my rosemary thyme and garlic paleo bread sticks.

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If you make this recipe (or any of the EPW recipes), let me know what you thought in the comments on the blog post or via social media tagging #EPWtribe @eatprayworkout. I’d love your feedback!