Mediterranean Diet Crackers: Delicious and Healthy Recipes

Crackers have become a staple snack in many households. While it's great to incorporate produce into your diet, crackers can be a perfectly acceptable and convenient snack option. For those following a Mediterranean diet, or simply looking for healthier snack alternatives, homemade crackers offer a fantastic way to control ingredients and nutritional value. This article explores several Mediterranean diet-friendly cracker recipes that are easy to make, delicious, and packed with wholesome ingredients.

Understanding Mediterranean Diet Principles

Before diving into the recipes, it's essential to understand the core principles of the Mediterranean diet. This diet emphasizes:

• Whole grains: Opting for whole wheat flour over refined white flour.
• Healthy fats: Using olive oil as the primary source of fat.
• Nuts and seeds: Incorporating a variety of seeds for added nutrients and texture.
• Limited processed foods: Avoiding excessive amounts of sugar, unhealthy fats, and artificial additives.

These principles guide the selection of ingredients and methods in the following cracker recipes.

Simple Mediterranean Olive Oil Crackers

These crackers are a breeze to make and require minimal ingredients, highlighting the fresh, fruity flavor of olive oil.

Ingredients:

• 1 ¾ cup Whole Wheat Flour
• 1 tsp Baking Powder
• ⅓ cup Olive Oil
• ½ cup Cool Water
• Seasonings as desired (Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper)

Instructions:

1. Preheat your oven to 450°F (232°C). Place a sheet of parchment paper on a flat workspace.
2. In a large mixing bowl, combine the whole wheat flour, baking powder, and desired seasonings.
3. Create a well in the center of the dry ingredients. Add the olive oil and cool water to the well.
4. Stir the ingredients until the dough comes together and starts pulling away from the sides of the bowl.
5. Turn the dough out onto a clean, dry work surface and knead for about five to seven times until the dough is smooth.
6. Cut the dough into four equal portions.
7. Place one portion of the dough onto the prepared parchment paper. Place another sheet of parchment paper over the dough and roll it out very thin (about ⅛ inch).
8. Remove the top sheet of parchment paper and lightly score the sheet (do not cut all the way through).
9. Top the crackers with additional seasoning as desired.
10. Transfer the parchment paper with the prepared crackers to a baking sheet and bake for 6-7 minutes, or until the crackers begin to brown.
11. Repeat the process with the remaining dough.
12. Allow the crackers to cool fully before serving. Store in an airtight container for up to a week.

Tips for Success:

• Preheating the baking sheet can help the crackers get extra crispy.
• Rolling the dough out thinly is crucial for achieving a crisp texture. Aim for about ⅛ inch thickness.
• Scoring the dough before baking allows for even baking and easier separation of the crackers after baking.
• Don't worry if the dough seems oily after kneading; this is normal and doesn't require adding more flour.

Crispy Six-Seed Crackers

For a nutrient-packed cracker option, these six-seed crackers are an excellent choice. They are loaded with omega-3 fats, protein, and fiber, making them a healthy and satisfying snack.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Ingredients:

• ½ cup Ground flax seeds (flaxseed meal)
• ½ cup Chia seeds
• ½ cup Hemp seeds
• ½ cup Sesame seeds (black or white)
• ½ cup Sunflower seeds
• ½ cup Pumpkin seeds (pepitas)
• 1 cup Water
• 1 tbsp Honey (optional, or substitute with a non-caloric sweetener plus 2-3 tablespoons of olive oil for a keto-friendly version)
• Salt and pepper to taste
• Optional seasonings: cumin and chili powder for a Southwest flavor, or Italian seasoning mix and garlic powder for a Mediterranean flavor

Instructions:

1. Preheat the oven to 300°F (149°C) and set the oven rack to the middle position. Line a large (11 x 17-inch) baking pan with parchment paper.
2. In a mixing bowl, combine all of the seeds, flax meal, salt, and pepper.
3. Add the water and honey (or sweetener/olive oil substitute), and mix well.
4. Set the mixture aside for about 15 minutes, or until the liquid is absorbed and the mixture resembles dough.
5. Stir well to combine everything and work the mixture into a ball.
6. Lay the dough onto the lined baking sheet, and with the backside of a spatula, spread it as thin as possible, without leaving any openings in the dough. Aim to spread it out to within about 1 1/2 inches of the edges of the pan.
7. Bake for 45-50 minutes, or until the flatbread is set and just starting to turn golden.
8. For crispy crackers, turn off the oven and leave the pan in the oven for another 15 minutes, then remove the pan from the oven.
9. Let the cracker cool completely, then cut or break into pieces.
10. Store the crackers in an airtight container in the refrigerator for one week or in the freezer for up to three months.

Variations:

• For a keto-friendly version, skip the honey or use a non-caloric sweetener plus 2-3 tablespoons of olive oil.
• Experiment with different seasoning combinations to customize the flavor.

White Whole Wheat and Herb Crackers

This recipe uses white whole wheat flour, a more approachable whole wheat option with a milder taste, making it a great introduction to whole grain baking.

Ingredients:

• 1 cup Flour (white whole wheat)
• 1 tsp Sugar
• ½ tsp Salt
• ¼ cup Olive oil
• ¼ cup Water (plus extra tablespoons if needed)
• Preferred herbs (such as rosemary, thyme, or oregano)
• Coarse salt for topping

Instructions:

1. Preheat oven to 450°F (232°C).
2. In a large baking bowl, mix together flour, sugar, and salt with a wooden spoon.
3. Add olive oil and water, and mix until the mixture forms one sticky ball in the center. Add more water (about 4 extra tablespoons) if needed to bring the dough together.
4. Flour a large baking sheet or counter. Roll out the dough ball with a baking pin (or wine bottle) dusted with flour until it’s just thinner than you want your cracker.
5. Use a knife or pizza cutter to cut the dough into small pieces.
6. Transfer pieces onto a lightly floured baking sheet and bake for 10-20 minutes, depending on how thin the dough is. Check frequently and pull once the crackers are getting brown around the edges.

Notes:

• When rolling out the dough, make it thinner than you expect, as the crackers tend to be a tad thick.
• White whole wheat flour offers the same health benefits as regular whole wheat flour but with a milder taste. It can be used interchangeably with whole wheat flour in recipes or substituted for half of the all-purpose flour.

Mediterranean Diet Seasoning Blend:

Creating your own Mediterranean Diet Seasoning Blend allows you to customize the flavor profile of your crackers. Here's a basic recipe:

• 2 tablespoons dried oregano
• 2 tablespoons dried basil
• 1 tablespoon dried rosemary
• 1 tablespoon dried thyme
• 1 tablespoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon salt
• ½ teaspoon black pepper

Combine all ingredients and store in an airtight container.

Cheesy Tomato & Sunflower Seed Crackers

These crackers offer a delightful combination of cheesy, tomato-y flavors with the added crunch of sunflower seeds.

Ingredients:

• 1 cup Oat Flour
• ½ cup Low-lactose Parmesan Cheese, finely grated
• ¼ cup Sunflower Seeds
• ½ cup Tomato Paste
• 1 large Egg
• 1 tablespoon Olive Oil
• Salt and pepper to taste
• Optional: Italian herbs (oregano, basil, thyme)

Instructions:

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, combine oat flour, parmesan cheese, tomato paste, egg, olive oil, salt, pepper, and Italian herbs (if using). Mix until a dough forms.
3. Add the sunflower seeds to the dough and mix until well combined.
4. Place the dough on the parchment paper. Put another piece of parchment paper over the top.
5. Roll the dough out to about 1/8 inch thickness.
6. Remove the top parchment paper and cut the crackers into 1-inch squares using a pizza cutter.
7. Insert the baking sheet into the oven and bake for 15 minutes or until the edges of the crackers are crispy and golden.
8. Let cool completely before serving.

The Role of Olive Oil in Cracker Recipes

Olive oil is a cornerstone of the Mediterranean diet and plays a crucial role in these cracker recipes. It adds fat and moisture, preventing the crackers from becoming too dry and crumbly. More importantly, olive oil imparts a distinctive fruity and nutty flavor that enhances the overall taste of the crackers. When selecting olive oil, opt for extra virgin olive oil for the best flavor and health benefits.

Read also: Delicious Mediterranean Recipes

Serving Suggestions

These Mediterranean diet crackers are incredibly versatile and can be enjoyed in numerous ways:

• With dips: Pair them with hummus, baba ghanoush, or a simple olive oil and herb dip.
• With cheese: Serve them alongside your favorite Mediterranean cheeses, such as feta, halloumi, or ricotta.
• With spreads: Top them with avocado, tapenade, or a homemade tomato and basil spread.
• As a snack: Enjoy them on their own as a healthy and satisfying snack.
• With salads: Crumble them over salads for added texture and flavor.
• Alongside soups: Serve them as a crunchy accompaniment to soups and stews.

Health and Nutritional Benefits

These homemade Mediterranean diet crackers offer several health and nutritional benefits:

• Rich in healthy fats: Olive oil and seeds provide monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• High in fiber: Whole wheat flour and seeds are excellent sources of fiber, promoting digestive health and helping to regulate blood sugar levels.
• Good source of protein: Seeds contribute to the protein content, making these crackers a more satisfying snack.
• Packed with vitamins and minerals: Seeds are rich in vitamins and minerals, such as vitamin E, magnesium, and zinc.
• Lower in sodium and additives: Homemade crackers allow you to control the amount of sodium and avoid artificial additives found in many store-bought crackers.

Considerations for Different Diets

While these recipes are designed to be Mediterranean diet-friendly, they can be adapted to suit other dietary needs:

• Gluten-free: Substitute the whole wheat flour with a gluten-free flour blend.
• Vegan: Ensure that any added sweeteners, such as honey, are replaced with plant-based alternatives like maple syrup or agave nectar.
• Keto-friendly: Omit the honey or use a non-caloric sweetener and increase the amount of olive oil in the seed cracker recipe.
• Low-sodium: Reduce or eliminate added salt and rely on herbs and spices for flavor.

Read also: Mediterranean Diet, Instant Pot Style

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