Grain Free Cracker Recipe

It can be difficult to find crackers that are high in fibre and protein while low in sodium, but this recipe has the perfect balance of goodness! These crackers are grain free as they do not contain any flour and are also vegan with no milk or eggs, therefore they are a perfect gluten free, diary free and vegan alternative.   High in protein and essential fatty acids from the addition of linseed, almonds, sunflower, chia and sesame seeds, these crackers make a perfect healthy snack either eaten alone or with some home made hummus or avocado dip.

Ingredients

1 tbsp Chia seeds

60g Water

140g Almonds

15g Linseed – flax seed

30g Sunflower seeds

¼ tsp Himalayan sea salt

½ tsp Garlic powder

¼ or ½ tsp Chilli flakes

2 tbl Sesame seeds

Directions

Mix chia seeds with water in a bowl and allow to stand for approximately one hour. Preheat oven to 170°c and line a baking tray with non–stick baking paper.

Place almonds, linseed, sunflower seed, Himalayan sea salt, garlic powder, and chilli flakes into a food processor and process on high until small crumbs form. Add soaked chia seeds, which will now have a gel like consistency, and process on high until a dough forms, scrapping the sides if needed.

Using a spatula scrape the dough onto a sheet of non-stick baking paper, and place an additional sheet on top to prevent the rolling pin from sticking. Roll the dough to 2-3mm thickness. Remove the top sheet of baking paper and sprinkle dough with sesame seeds, gently pressing the seeds into the dough to ensure they stick. Using a bread knife or pizza cutter gently score the dough into cracker shapes approximately 4-5cm in length and spread apart to ensure the crackers are cooked evenly.

Bake in preheated oven for 15 minutes or until golden brown.  Remove from oven and place on a cooling rack and allow to cool completely before serving.

Amazing Avocado

Avocados are always in the super foods category but why? Avocados are high in high in essential fatty acids (EFA’s), vitamin A, E, C, K, B6, glutathione, fibre, and folate; but what does that mean for health, weight loss & muscle gain?

Nutrients & Health Benefits o f Avocados

EFA’s: provides energy, protects organs &  keeps  skin healthy,  carries fat soluable  vitamins such as A, C, E and K, as well as certain antioxidants. Monounsaturated fatty acids found in avocado’s help raise your good cholesterol (HDL) and/or lower your bad cholesterol (LDL) and prevent heart disease. Anti-inflmmatorie properties reduce inflammation associated with arthritis.  Numerous cancers including prostate and breast cancer have shown research that it inhibits growth & prevents occurrence.

Potassium: reduces fluid retention, supports normal cell function, regulates blood pressure and prevents bone loss and kidney stones.

Vitamin B6: can be helpful for high prolactin, depression, anxiety, fluid retention and breast tenderness

Folate: essential in pregnancy for growth, maintain and promote new cells in all stages of life, promotes good colon health and brain function.

Vitamin E: skin-enhancing and an antioxidant that strengthens the immune system and help fight disease,

Vitamin A (carotenoids): Promotes skin health & prevents macular degeneration in the eye.

Glutathione: anti-aging antioxidant that assists with liver detoxification

Vitamin K: essential for heart health, bone health, and blood clotting factors.

Vitamin C: essential for collagen synthesisi & tissue repair, immune health, liver detoxication and anti-oxidant properties.

Fibre: promoting good gut health, keeping blood sugar levels low.

What are the benefits for weight loss?

Flattens stomach:  high in EFA’s & potassium = lower fluid retention created by foods particularly high in salt which can cause excess weight & a bloated stomach

Maintain appetite: low in carbohydrates it maintains blood sugar levels  (very low GI food) keeping your energy levels, level and  keep you fuller for longer.

Promotes fat loss: Monounsatured fats actually promote fat loss particularly in the abdominal area. 

What are the benefits for muscle gain?

Monounsaturated and polyunsanturated fats will help build muscle tissue thus allow you to put on mass. As they also contain protein metabolism cofactors and protein thus an easy addition in your diet to gain needed muscle and not fat because of the extremely low sugar and no saturated fat content.

How do I use Avocados in Each meal?

Breakfast: Avocado on Toast

Snack: Avocado on crackers

Lunch: Egg and avocado wrap

Snack: Avocado dip with vegetable sticks

Dinner: Chicken & Avocado Salad

Dessert: Chocolate Mousse