These homemade seed crackers are a nutritionally balanced choice for people who are concerned about insulin resistance and type 2 diabetes. Thanks to the complete absence of classic flour and grains with a high glycemic index, this recipe is based exclusively on seeds rich in healthy fats, vegetable proteins and a high proportion of dietary fiber.
Sesame, sunflower, flax and chia seeds provide a long-lasting feeling of satiety and prevent sudden spikes in blood sugar levels after a meal. The minimum amount of carbohydrates combined with a large amount of fiber makes them an ideal, crunchy substitute for store-bought snacks and bread, whether they are consumed with breakfast, lunch or dinner, a salad meal or as a healthier snack during the day.
Tags: for diabetics and IR, for police officers, for firefighters, bring to work, gluten free, vegan recipes, vegetarian recipes, fit recipes, Mediterranean nutrition, keto recipes, paleo recipes, pescatarian recipes, breakfast.
Preparation time: 35 minutes.
Baking time: 55-60 minutes.
Cooling time: 30 minutes.
Total preparation time: 2 h 5 minutes.
Ingredients:
- 60 g of sesame seeds
- 50 g of sunflower seeds
- 30 g of ground flax seeds
- 50 g of chia seeds
- 150 ml of water
- 2 tablespoons of olive oil
- A pinch of salt
- A pinch of dried oregano or dried rosemary
- A pinch of garlic powder
Preparation:
1. Mix all the dry ingredients in a bowl.
2. Add water and olive oil and mix well.
3. Leave to stand for 15 minutes.
4. Heat the oven to 170 °C (338 °C).
5. Line a large tray with baking paper.
6. Spread the mixture on the prepared baking paper. Place another piece of baking paper over the mixture. Using a rolling pin, roll out the mixture evenly to a thickness of 3 to 4 mm. Carefully remove the top baking paper.
7. Using a knife or pizza cutter, lightly cut lines in the shape of a square or rectangle.
You will break them easier later.
8. Bake for 35-40 minutes, then check, if the edges darken quickly, cover them with aluminum foil until near the end of baking.
9. Then bake for another 20 minutes until the crackers are completely dry and crispy.
10. Remove from the oven. Let them cool completely.
11. Then break them into smaller pieces along the drawn lines.
Storage and shelf life
- Store them in a well-closed jar or tin box, in a dry place.
- The shelf life is 10-15 days.
Nutritional values for the entire recipe:
Energy: ~835 kcal Protein: ~28 g Fibre: ~35 g Fat: ~71 g Saturated fat: ~8 g Carbs: ~19 g Sugar: ~1 g
Ovi domaci krekeri od semenki predstavljaju nutritivno uravnotezen izbor za osobe koje vode racuna o insulinskoj rezistenciji i dijabetesu tip 2. Zahvaljujuci potpunom odsustvu klasicnog brasna i zitarica sa visokim glikemijskim indeksom, ovaj recept se bazira iskljucivo na semenkama bogatim zdravim mastima, biljnim proteinima i visokim udelom dijetnih vlakana.
Susam, suncokret, lan i cia semenke obezbedjuju dugotrajan osecaj sitosti i sprecavaju nagle skokove nivoa secera u krvi nakon obroka. Minimalna kolicina ugljenih hidrata u kombinaciji sa velikom kolicinom vlakana cini ih idealnom, hrskavom zamenom za kupovne grickalice i hleb, bilo da se konzumiraju uz dorucak, rucak ili veceru, obrok salate ili kao zdravija uzina tokom dana.
Oznake: za dijabeticare i IR, za policajce, za vatrogasce, poneti na posao, bez glutena, vegan recepti, vegetarijanski recepti, fit recepti, mediteranska ishrana, keto recepti, paleo recepti, peskatarijan recepti, dorucak.
Vreme pripreme: 35 minuta.
Vreme pecenja: 55-60 minuta.
Vreme hladjenja: 30 minuta.
Ukupno vreme pripreme: 2 h 5 minuta.
Sastojci:
- 60 g susama
- 50 g semenki suncokreta
- 30 g mlevenog lana
- 50 g cia semenki
- 150 ml vode
- 2 kasike maslinovog ulja
- Prstohvat soli
- Prstohvat suvog origana ili suvog ruzmarina
- Prstohvat belog luka u prahu
Priprema:
1. U posudi pomesajte sve suve sastojke.
2. Dodajte vodu i maslinovo ulje pa dobro promesajte.
3. Ostavite da odstoji 15 minuta.
4. Zagrejte rernu na 170 °C.
5. Veliki pleh oblozite papirom za pecenje.
6. Istresite smesu na pripremljeni papir za pecenje. Preko smese stavite drugi komad papira za pecenje. Oklagijom ravnomerno razvaljajte smesu na debljinu od 3 do 4 mm. Pazljivo skinite gornji papir za pecenje.
7. Nozem ili rezacem za picu, lagano urezite linije u obliku kvadrata ili pravougaonika.
Lakse cete ih izlomiti kasnije.
8. Pecite 35-40 minuta, zatim proverite, ako ivice brzo tamne prekrijte ih alu folijom do pred sam kraj pecenja.
9. Zatim peci jos 20 minuta dok krekeri ne postanu potpuno suvi i hrskavi.
10. Izvadite iz rerne. Pustite da se u potpunosti ohlade.
11. Zatim ih po iscrtanim linijama razlomite na manje komade.
Cuvanje i rok trajanja
- Cuvajte ih u dobro zatvorenoj kutiji tegli ili limenoj kutiji, na suvom mestu.
- Rok trajanja je 10-15 dana.
Nutritivne vrednosti za ceo recept:
Energija: ~835 kcal Proteini: ~28 g Vlakna: ~35 g Masti: ~71 g Zasićene masti: ~8 g UH: ~19 g Šećer: ~1 g
No comments:
Post a Comment