Sastojci (za oko 30-35 krekera, tepsija 30x20 cm): 140 g brašna od leblebija, 60 g bezglutenskog brašna (pirinčano, kukuruzno ili mešavina), ½ kašičice soli, ½ kašičice praška za pecivo (bezglutenski), 1 kašičica mlevenog kima ili susama (opciono), 2 kašike maslinovog ulja, 80–90 ml vode (po potrebi).
Priprema:
1. U velikoj posudi pomešaj brašno od leblebija, drugo brašno, so, prašak za pecivo i začine po izboru.
2. Dodaj maslinovo ulje i postepeno vodu, mešajući dok se ne formira glatko testo.
Testo treba da bude kompaktno, ali ne previše suvo ili ljepljivo.
3. Premesti testo na papir za pečenje i oklagijom razvaljaj na debljinu od oko 3 mm.
4. Reži testo na pravougaonike ili kvadrate željene veličine.
5. Krekere prebaci sa papirom za pečenje na pleh i po želji pospi susamom, kimom ili morskom soli.
6. Pecite u prethodno zagrejanoj rerni na 180 °C oko 15–18 minuta, ili dok ivice ne postanu zlatno-smeđe.
7. Ohladi krekere na rešetki – postaju hrskavi kada se potpuno ohlade.
Napomene i saveti:
- Brašno od leblebija daje orašast ukus i bogato je proteinima i vlaknima, što ove krekere čini zasitnijim od običnih.
- Ako želiš mekše krekere, možeš smanjiti vreme pečenja za 2–3 minuta.
Cuvanje:
- Čuvaj ih u hermetički zatvorenoj posudi 4–5 dana, jer vlažnost može smanjiti hrskavost.
Zdravstveni benefiti:
- Ovi krekeri su bez glutena, bogati biljnim proteinima i vlaknima, niskog glikemijskog indeksa, što doprinosi sporijem oslobađanju energije i boljoj sitosti.
- Brašno od leblebija podržava zdravlje creva i stabilizuje nivo šećera u krvi.
Da li su ovi krekeri pogodnim za IR i dijabetičare?
Da, ovi bezglutenski slani krekeri su pogodni za osobe sa insulinskom rezistencijom (IR) i dijabetesom, ali uz nekoliko napomena:
Zašto su pogodni?
1. Brašno od leblebija – ima nizak glikemijski indeks (oko 30–35), bogato je proteinima i vlaknima, što pomaže da se šećer u krvi sporije diže.
2. Bezglutensko brašno – pirinčano ili kukuruzno brašno ima veći GI, ali u ovom receptu je samo 30%, što ne utiče značajno na glikemijski odgovor.
3. Maslinovo ulje i vlakna – dodatno pomažu da se glukoza sporije apsorbuje.
Napomene i saveti:
- Količina:
Jedan kreker je u redu, ali veća količina može podići šećer, pa se preporučuje kontrolisana porcija.
- Dodaci:
Izbegavaj dodavanje šećera, meda ili previše sušenog voća u testo, jer brzo podiže glukozu.
- Praćenje reakcije:
Dijabetičari mogu pratiti glukozu 1–2 sata posle obroka kako bi videli kako telo reaguje na ove krekere.
- Varijacije:
Ako želiš još niži GI, možeš povećati udeo brašna od leblebija i smanjiti pirinčano/kukuruzno brašno, ili dodati laneno seme ili susam za više vlakana.
Ingredients (for about 30-35 crackers, pan 30x20 cm): 140 g chickpea flour, 60 g gluten-free flour (rice, corn or mixed), ½ teaspoon salt, ½ teaspoon baking powder (gluten-free), 1 teaspoon ground caraway or sesame seeds (optional), 2 tablespoons olive oil, 80-90 ml water (as needed).
Preparation:
1. In a large bowl, mix chickpea flour, other flour of your choice, salt, baking powder and spices of your choice.
2. Add olive oil and gradually water, mixing until a smooth dough is formed.
The dough should be compact, but not too dry or sticky.
3. Transfer the dough to baking paper and roll out with a rolling pin to a thickness of about 3 mm.
4. Cut the dough into rectangles or squares of the desired size.
5. Transfer the crackers to a baking sheet lined with baking paper and sprinkle with sesame seeds, caraway, or sea salt, if desired.
6. Bake in a preheated oven at 180 °C for about 15–18 minutes, or until the edges are golden brown.
7. Cool the crackers on a wire rack – they will become crispy when completely cooled.
Notes and tips:
- Chickpea flour gives a nutty flavor and is rich in protein and fiber, making these crackers more filling than regular ones.
- If you want softer crackers, you can reduce the baking time by 2–3 minutes.
Storage:
- Store them in an airtight container for 4–5 days, as humidity can reduce the crunchiness.
Health benefits:
- These crackers are gluten-free, rich in plant-based proteins and fibers, with a low glycemic index, which contributes to a slower release of energy and better satiety.
- Chickpea flour supports gut health and stabilizes blood sugar levels.
Are these crackers suitable for IR and diabetics?
Yes, these gluten-free saltine crackers are suitable for people with insulin resistance (IR) and diabetes, but with a few notes:
Why are they suitable?
1. Chickpea flour - has a low glycemic index (about 30-35), is rich in protein and fiber, which helps blood sugar to rise more slowly.
2. Gluten-free flour - rice or corn flour has a higher GI, but in this recipe it is only 30%, which does not significantly affect the glycemic response.
3. Olive oil and fiber - they additionally help glucose to be absorbed more slowly.
Notes and tips:
- Quantity:
One cracker is fine, but a larger amount can raise blood sugar, so portion control is recommended.
- Extras:
Avoid adding sugar, honey or too much dried fruit to the dough, because it quickly raises glucose.
- Reaction monitoring:
Diabetics can monitor glucose 1-2 hours after a meal to see how the body reacts to these crackers.
- Variations:
If you want an even lower GI, you can increase the proportion of chickpea flour and reduce the rice/corn flour, or add flaxseed or sesame seeds for more fiber.
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