By Marie-Claire Hermans, Ravishing Raw Coach |
We all tend to make tasty crackers, but sometimes all you want is a very neutral one which doesn't take over the tastes of your toppings. This golden cracker is made of golden flax crackers only and is just perfect to put loads of vegetables and dressing on top. It is a great basis to add other ingredients and experiment with.
TOOLS YOU NEED
- A blender or grinder
- A large bowl
- A spatula
- 1 C of golden flax seeds
- 1 C of ground golden flax seeds
- 1/2 C pure water
- 1/2 tsp sea salt
You can pre- soak the seeds overnight if you wish, but if you are in a hurry just use them dry
- Grind 1 C of flax seeds with the salt
- Add the flour to the bowl with the whole flax seeds
- Mix well
- Take a tray and spread the mixture (the height of the edge of the tray is the perfect height for the crackers)
- Dry for five to six hours
- Flip and let them dry overnight or for about 8 more hours, depending on how crunchy you like them
One tsp of flax seeds/ nutrients
Nutrient | Units | 1.00 X 1 tbsp, ground --- 7g |
---|---|---|
Proximates | ||
Water | g | 0.49 |
Energy | kcal | 37 |
Energy | kj | 156 |
Protein | g | 1.28 |
Total lipid (fat) | g | 2.95 |
Ash | g | 0.26 |
Carbohydrate, by differenc | g | 2.02 |
Fiber, total dietary | g | 1.9 |
Sugars, total | g | 0.11 |
Sucrose | g | 0.08 |
Glucose (dextrose) | g | 0.03 |
Fructose | g | 0.00 |
Lactose | g | 0.00 |
Maltose | g | 0.00 |
Galactose | g | 0.00 |
Starch | g | 0.20 |
Minerals | ||
Calcium, Ca | mg | 18 |
Iron, Fe | mg | 0.40 |
Magnesium, Mg | mg | 27 |
Phosphorus, P | mg | 45 |
Potassium, K | mg | 57 |
Sodium, Na | mg | 2 |
Zinc, Zn | mg | 0.30 |
Copper, Cu | mg | 0.085 |
Manganese, Mn | mg | 0.174 |
Selenium, Se | mcg | 1.8 |
Vitamins | ||
Vitamin C, total ascorbic acid | mg | 0.0 |
Thiamin | mg | 0.115 |
Riboflavin | mg | 0.011 |
Niacin | mg | 0.216 |
Pantothenic acid | mg | 0.069 |
Vitamin B-6 | mg | 0.033 |
Folate, total | mcg | 6 |
Folic acid | mcg | 0 |
Folate, food | mcg | 6 |
Folate, DFE | mcg_DFE | 6 |
Vitamin B-12 | mcg | 0.00 |
Vitamin B-12, added | mcg | 0.00 |
Vitamin A, IU | IU | 0 |
Vitamin A, RAE | mcg_RAE | 0 |
Retinol | mcg | 0 |
Vitamin E (alpha-tocopherol) | mg | 0.02 |
Vitamin E, added | mg | 0.00 |
Tocopherol, beta | mg | 0.00 |
Tocopherol, gamma | mg | 1.40 |
Tocopherol, delta | mg | 0.02 |
Vitamin K (phylloquinone) | mcg | 0.3 |
Lipids | ||
Fatty acids, total saturated | g | 0.256 |
Fatty acids, total monounsaturated | g | 0.527 |
Fatty acids, total polyunsaturated | g | 2.011 |
Cholesterol | mg | 0 |
Amino acids | ||
Tryptophan | g | 0.021 |
Threonine | g | 0.054 |
Isoleucine | g | 0.063 |
Leucine | g | 0.086 |
Lysine | g | 0.060 |
Methionine | g | 0.026 |
Cystine | g | 0.024 |
Phenylalanine | g | 0.067 |
Tyrosine | g | 0.035 |
Valine | g | 0.075 |
Arginine | g | 0.135 |
Histidine | g | 0.033 |
Alanine | g | 0.065 |
Aspartic acid | g | 0.143 |
Glutamic acid | g | 0.283 |
Glycine | g | 0.087 |
Proline | g | 0.056 |
Serine | g | 0.068 |
Hydroxyproline | g | 0.012 |
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
"Marie-Claire Hermans, founder of "Ravishing Raw", author and raw food coach is committed to bringing people closer to a healthy and happy life. Sign up for her FREE Ravishing Raw FooDprint A-Zine every week and she will welcome you with her WELCOME GIFT "Raw for 3 Days"! eBook. If you are eager to start up your raw lifestyle, to feel better and look younger, launch around on her blog for tips, tricks, tools, recipes and articles at her website www.ravishingraw.com, http://blog.ravishingraw.be/ and http://blogravishingraw.com/"
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