Fat is our friend. really! Copy
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog

Swedish gluten-free crackers

Mix all dry ingredients lightly together before stirring in the boiling water and oil. Then, divide into two or three parts. Spread the 'dough' onto one oven tray covered with baking paper; using a rolling pin, roll it thin by placing an additional sheet of baking paper on top - you'll find that rolling out quite thin works well without too much effort (see photo)! For clean sides, I usually cut around the edges and put the left-over paste back in the middle before a final roll. You can score lines with a knife or bake whole and break off pieces, country-style.
        Roast/toast at 180 degrees C for around 15 minutes, or until light-brown.   ​Flip the large cracker or slide onto the oven rack now it has a rigid consistency. reduce to 140C and cook for an extra 20 minutes. Leave in the hot oven for a further 10 miutes to really dry through. for added crispiness and greater shelf-life. When just out of the oven, sprinkle with a little salt and pepper. An alternative lighter colour is achieved if preferred at 160 degrees C for 40 minutes.
        Cool and keep dry; they will stay crisp for several weeks. Enjoy with smoked salmon, cheese or whatever you fancy!
Ingredients
  • 200g almond flour (add 30g if omitting the quinoa)
  • 100g sunflower seeds (seeds can be lightly ground or chopped if preferred)
  • 100g pumpkin seeds
  • 50g coarsely ground flax seeds (aka linseed)
  • 100g sesame seeds
  • 50g quinoa flakes (leave out for lowest carb version; replace with extra 30g of almond flour)
  • 150ml boiling water
  • 50ml olive oil
           Optional Additions
  • 20g psyllium husk (improves 'crispiness')
  • 100g finely grated parmesan cheese (gives a great taste; adds a little more resilience to the crackers, making them easier for dipping, for example)
  • teaspoon of garlic powder and onion powder, for flavour
  • Pinch of salt/pepper (add more when they come out of the oven)​
Picture






​






Carb load: One 25 gm cracker (fairly large) has 2 net carbs or less, if you don't add in the quinoa flakes.
Digestion: Yes, a word on digestion. In small quantities, you should have no problems but some people (particularly those used to a diet rich in processed foods and breads), may well experience rumbling tummies and even minor discomfort. This is particularly so if you add the fibre-rich psyllium husk.
​        It's well worth trying this alternative if that's the case and use the quinoa or rice flakes in this version - it is still very low-carb compared to wheat or rye based crackers.


Sensitive stomach? Ingredients - A variation like this may be worth trying
  • 250 gm almond flour
  • 150 gm mixed seeds, lightly ground
  • 100 gm sesame seeds
  • 50 gm quinoa flakes or rice flakes
  • 150 ml boiling water
  • 50 ml organic rapeseed oil or coconut oil
  • Pinch of salt 






​​For a further variation, scroll down at our page on healthy, tasty dips:
Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog