Tuscan Kale & Almond Flour Crackers
Photos and recipe by @thefodmapfactor.
These Tuscan Kale & Almond Flour Crackers are made with Hearthy Foods' Almond Flour and Kale Flour. Mixed with the perfect blend of Italian herbs and garlic-infused olive oil, these crispy crackers are filled with flavor for the perfect savory snack. They come together in under 30 minutes. And the best part? They're Low FODMAP, Paleo and Whole30!
What are FODMAPs and what is the Low FODMAP Diet?
FODMAPs are types of sugars found in a wide range of foods that are rapidly fermented by bacteria in the gut. Because of this, individuals with Irritable Bowel Syndrome (IBS) can experience uncomfortable gastrointestinal symptoms when consuming high FODMAP foods. The Low FODMAP Diet was designed to help manage these symptoms and provide relief, and has been shown to reduce stomach pain, bloating and distention, and improve bowel habits and quality of life. To learn more and for additional resources, visit MonashFODMAP.com.
About the Ingredients & FODMAP Content
Hearthy Foods Almond Flour - Almond flour is the low-carb base of the cracker, and, according to the Monash University FODMAP Diet app, is low FODMAP in 1/4 cup servings.
Tapioca Starch- As almond flour on its own in baked goods can result in a dense finished product, tapioca starch is used to lighten the base. Tapioca flour is low FODMAP in 2/3 cup servings.
Hearthy Foods Kale Flour - A small amount of this nutritional powerhouse is all you need to give these crackers a deliciously earthy, kale taste, and its signature green color. It's like a kale chip, but in a hearty cracker form! Kale is low FODMAP in 1/2 cup servings.
Dried Basil, Oregano, Rosemary, Thyme - The blend of Italian dried herbs gives these crackers a perfectly savory flavor. As we are using only a small amount of each in this recipe, the FODMAP content is negligible.
Egg - Egg is used as a binding element. Eggs do not contain carbohydrates, so there are no FODMAPs in this food.
Garlic-Infused Olive Oil - Garlic on its own is extremely high FODMAP. Because FODMAPs are water soluble but not oil soluble, some garlic-infused oils are safe to consume on the low FODMAP diet. If seeking a store-bought oil, look for brands that are certified to be low FODMAP. You can also make your own at home, being sure to cook the garlic in nothing but oil, and to remove all garlic pieces prior to adding any other ingredients. Garlic-infused oils are the perfect way to add flavor without FODMAPs!
Water - A little bit of water helps to thin out the dough for a crispier cracker.
What You'll Need
Large Mixing Bowl
2 Sheets of Parchment Paper
Large Baking Sheet
This recipe yields 4 servings.
Prep Time: 10 minutes
Cook Time: 15 minutes
1 cup Hearthy Foods Almond Flour
1/4 cup and 3 tablespoons tapioca starch
1 tablespoon Hearthy Foods Kale Flour
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried rosemary
1/8 teaspoon dried thyme
1/2 teaspoon fine sea salt
1 large egg
2 tablespoons garlic-infused olive oil
1 tablespoon water
Flaky sea salt, for topping
Preheat the oven to 350°F.
In a large mixing bowl, add almond flour, tapioca starch, kale flour, dried herbs and fine sea salt. Whisk to thoroughly combine.
Add egg, garlic-infused olive oil and water. Continuously fold mixture into itself with a silicone spatula until evenly combined, and a dough forms. Roll into a ball. The dough will be firm to the touch, and will not be sticky.
Place the dough between 2 sheets of parchment paper. Flatten dough slightly with your hands before using a rolling pin to roll out dough into a rectangle, about 1/8 of an inch thick.
Carefully peel off the top layer of parchment paper. Using a long knife or pizza cutter, slice dough into your desired cracker shape. Top with flaky sea salt and tap large pieces of salt gently to help them adhere to the dough. Leave sliced dough as is on the piece of parchment.
Transfer parchment paper to baking sheet and bake for 13-15 minutes, until edges start to brown. Once done, remove parchment paper from baking sheet. It is normal for the oil content in the crackers to form small bubbles on the surface. This will settle when cool. Let cool completely before breaking crackers apart.
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