| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 60 | g | ½ | cup | Chickpea flour (besan) | $0.00 | |
| 74 | g | ½ | cup | Barley flour or meal | $0.00 | |
| 45 | g | ½ | cup | Oat Flour/Powder | $0.22 | Bob's Red Mill (4x 22oz) |
| 80 | g | ½ | cup | Nutive Hemp Protein Hi Fiber | $1.30 | Amazon |
| 18 | g | 2 | tbsp | Psyllium Seed Husk Fiber | $0.26 | Amazon |
| 24 | g | 2 | tbsp | Bob's Red Mill Potato Starch | $0.21 | Amazon |
| 45 | ml | 3 | tbsp | Oil, canola | $0.00 | |
| 21 | g | 1 | tbsp | Raw Honey | $0.21 | Amazon |
| 177 | ml | ¾ | cup | Water | $0.00 | |
| 5.6 | g | 1 | tsp | Potassium chloride | $0.17 | Amazon |
| 1 | g | ½ | tsp | Choline bitartrate | $0.03 | Amazon |
| 2 | g | ½ | tsp | OptiMSM Sulphur Powder | $0.06 | Amazon |
| 2.8 | g | ½ | tsp | Calcium Phosphate | $0.09 | Amazon |
| 1.5 | g | ¼ | tsp | Morton Iodized Table Salt | $0.01 | Amazon |
| 1 | pill | Nature's Way Alive Once Daily Women's | $0.22 | Amazon | ||
| 1 | pill | Vitamin K | $0.06 | Amazon | ||
| 1 | pill | Concentrace Trace Mineral Tablets | $0.11 | Amazon | ||
Amounts for: Total Daily Cost: | $2.96 | Add Ingredients to Amazon Cart | ||||
Equipment:
- mixing bowl and spoon
- 11x17 inch metal baking sheet
- parchment paper (optional but strongly recommended)
- rolling pin
- pizza cutter or knife
- spatula or tongs
- oven capable of 450°F
Method:
- Mix dry ingredients.
- Add wet ingredients.
- Mix until crumbly dough forms.
- Line a baking sheet with parchment paper.
- Form into a ball and press flat on parchment paper. (Oil the baking sheet if not using parchment.)
- Roll as thin as possible (1/8 inch recommended) into a rectangle shape.
- Use a pizza cutter to cut the dough into cracker-sized squares (~32) and slightly separate the squares.
- Bake at 450°F for 12-18 minutes.
- (optional) Flip the crackers halfway through baking.
- Crackers should be browning at the edges.
Drink a lot of water with these crackers!
Options:
- Upgrade to olive oil for better flavor.
- Top the crackers with additional oil and cracked sea salt before baking.
- Mix in or top with your choice of nuts, seeds, dried fruits, spices or herbs.
Favs:
- Cracked Black Pepper
- Chia Seeds
- Flax Seeds
- Sunflower Seeds
- Dried Cranberries
- Basil
(For additional calories/protein/fat)
Eat with:
- Nut Butters
- Tzatziki (greek yogurt sauce)
- Hummus
- Guacamole
- Cheese
Best as a meal replacement among other soylents or food sources. These crackers are not a light snack food!
At 32 crackers per batch, each cracker has:
- 45 calories
- 6g carb/2g fiber
- 1.8g protein
- 2g fat