In my life where nausea reins supreme mild dry snacks must be kept at hand. Other than Graham Crackers I had never had much success.
One day in a fit of desperation I hit up Pinterest and hacked my way through dozens of recipes until I found some common ratios (flour/fat/moisture) and used that knowledge to create a gluten free and (mostly) allergy friendly option for myself.
One that not only fits the bill of my taste buds and cranky GI tract but has enough protein to assuage my guilt when I am too ill for a “real meal”. I hope you enjoy these as much as I have.
Easy Plant Protein Crackers
A simple, tasty, toasted cracker base recipe. Gluten free with vegan options.
Rosemary Garlic "Parm" Flavor
Preheat oven to 350F. In a 2 quart bowl combine all dry ingredients (including spices of choice), mix well.
Create a well in the center of the bowl. Add the coconut oil and water/broth; stir until liquids begin to absorb. Continue mixing by hand until evenly moist and well incorporated.
Transfer a portion of the dough to a flat surface between two sheets of parchment. Press out by hand, then roll to 1/8th to 1/6th inch thickness. (I find a fondant roller easiest as the bands control the thickness for you).
Cut dough into approximately 2 inch by 2 inch pieces (I prefer cookie cutters for this task but you can freehand if you wish). Repeat process with the remaining dough.
Carefully transfer your cut crackers to a parchment lined baking sheet spacing them 1/2 inch apart. Prick the center of each cracker with a fork.
Bake for 15 minutes, flip crackers, bake another 15 minutes or until crisp. When flipping you may want to move the crackers from the center of the pan to the perimeter. OR after the flip and second bake you can simply leave the center crackers in the oven for an additional 3 to 5 minutes after removing the crackers from the perimeter.
Once removed from oven let cool completely before packing. Thinner cracker are more fragile and do best in a solid container rather than a bag.
- The beauty of this base is that it allows your creativity and personal taste to shine through! Let your palate guide you. The recipe is very forgiving just don't mess with the liquid ratio. You can substitute many fluids for the water/broth though I do not recommend juice as it is prone to burning.
- If using coconut flour you may need slightly more water/broth to get the dough to come together.
- If you have a pasta maker you can run the dough through so long as you flour the surface well. As there is no gluten there is no need to re-roll, one run is sufficient.
- Please note if substituting the almond and/or toasted quinoa flour it will impact the protein content.