Food is about making an interaction with the ingredients. If you talk to them, they will always tell you a story.
Why you should start making your own crackers:
- No added fillers or preservatives
- No added sugar
- You can control the sodium level
- You can cut the crackers into the EXACT perfect size and shape for whatever dip you’re using
- It’s cheaper!
- You can customize ingredients based on your dosha or the seasons
- You’ll impress your friends
- They’re actually quite easy to make!
I don’t know why crackers seems like such a complicated thing to make. Maybe it’s because we’re all used to the fancy patterns on triscuits and ritz crackers, but I wouldn’t have ever dreamed of making my own. I remember seeing a cracker recipe on a blog years ago and my mind was *blown*. Not only was it possible to make crackers, but it looked super easy!
I made the crackers for a party I was throwing. It was amazing. They were simple to make, delicious, and they were such a hit.
I’ve been making crackers on and off over the years, but I recently developed a recipe that I had to share. It’s gluten free, vegan, and very forgiving. Feel free to play with the ingredients and spices (just keep the proportion of wet to dry ingredients constant!)
Crackers and Ayurveda
In general, crackers are considered kapha friendly because they are dry and hard. I make these crackers more tridoshic by including sesame and sunflower seeds for some extra sweetness and fat. I do a mix of chickpea and rice flour, which provides protein and some sweetness, but you can adjust the amount of the two flours according to dosha (more chickpea for kapha, more rice flour for vata, and a mix of the two for pitta). The other way that I make these crackers more fitting for my vata digestive system is soaking them in my kitchari, or loading them up with tons of hummus, guacamole, or vegan cheese :D. More adjustments can be found after the recipe!
- ⅔ cup chickpea/garbanzo bean flour
- ⅔ cup brown rice flour, plus extra for rolling out the dough
- ⅔ cup sunflower seeds
- ⅓ cup sesame seeds
- 1 tbsp olive oil
- ½ tsp cumin
- 1 tsp turmeric
- ¼ tsp black pepper
- ½ tsp salt
- ⅓-1/2 cup water
- Preheat the oven to 350F
- Mix all of the ingredients in a large bowl.
- You want a firm dough that can be rolled out. If the dough is particularly sticky, add more brown rice flour, and if it's not coming together, add more water about 1 tbsp at a time.
- Roll the dough out very thinly. Use brown rice flour to prevent sticking (this can be a very sticky dough, so just be patient with it!)
- Use a cookie cutter or simply cut the crackers into the desired pattern.
- Transfer the dough to a baking sheet (I'll usually just roll the dough out on parchment paper or a silicone baking mat and then transfer it to the baking sheet).
- Optional: sprinkle the top of the dough with more sesame seeds, salt, or other spices.
- Bake for about 25-30 minutes, or until the the crackers start to brown and are getting hard.
- Remove from the heat and let cool so they harden.
- Break apart the crackers and store in an air-tight container for up to 3 weeks.
Adjustments for Vata:
- Add an extra tablespoon of oil and remove 1 tbsp water.
- Use all rice flour or a higher ratio of rice to chickpea flour.
- Soak your crackers in your food or eat with lots of warm dips!
Adjustments for Pitta:
- Use coconut oil instead of olive oil.
- Add 1/2 tsp fennel seeds.
Adjustments for Kapha:
- Use all chickpea flour or a higher ratio of chickpea to rice flour.
- Use less or no olive oil. Replace with extra water.
- Remove sunflower seeds and add an extra 1/4 cup chickpea flour.
- Add a pinch of cayenne pepper.
Tag your cracker creations with @behappyhealthyhuman so I can see all that you create!
Thanks for reading, and have a wonderful day,
Samantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.