Healthy Easy Sourdough Crackers

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Nutrition 411

Rye flour has been linked to many potential health benefits, including weight loss, reduced inflammation, better blood sugar control, and improved heart and digestive health.  It is unsuitable for a gluten-free diet, may cause bloating, may be high in added sugar, and contains antinutrients like phytic acid, which may affect mineral absorption.

On the down side, rye bread, especially the lighter varieties, contain phytic acid, an antinutrient that may hinder the absorption of minerals like iron and zinc from the same meal. Still, antinutrients are not a concern for people following a well-balanced diet. Rye is high in fiber and gluten, which may cause bloating in people who are sensitive to these compounds. Making it unsuitable for people on a gluten-free diet, such as those with celiac disease.

In some parts of the world, rye breads are high in added sugar to enhance their taste. Added sugar is unhealthy and can add unwanted calories to your diet. (Trusted source.)

Whole wheat flour is mainly composed of carbs but also has moderate amounts of protein. Carbs are the main nutritional component of wheat. Still, this grain harbors significant amounts of fiber, which may aid your digestion, promote gut health and reduce your risk of colon cancer. Its protein mostly comes in the form of gluten. Whole wheat may be a decent source of several vitamins and minerals, including selenium, manganese, phosphorus, copper, and folate. Wheat bran, which is present in whole wheat, may contain a number of healthy antioxidants, such as alkylresorcinols and lignans. Notably, white flour and other refined wheat products do not contain these compounds.

Gluten — which is found in all wheat — can harm individuals with celiac disease. This condition is characterized by damage to your small intestine and impaired absorption of nutrients. Adhering to a gluten-free diet is the only known treatment for celiac disease. Although wheat is the main dietary source of gluten, this protein can also be found in rye, barley, and many processed foods.

Sourdough bread offers several potential benefits compared to other types of bread.

• Digestibility: The fermentation process involved in making sourdough breaks down some of the gluten and phytic acid found in wheat. This can make the bread more digestible for some people, particularly those with mild gluten sensitivities. However, it’s important to note that sourdough is not gluten-free and may not be suitable for individuals with celiac disease.
• Nutrient availability: The fermentation process in sourdough increases the bioavailability of certain nutrients, such as minerals (e.g., magnesium, zinc, and iron). Phytic acid, which is present in grains, can bind to minerals and reduce their absorption. The fermentation in sourdough partially breaks down phytic acid, potentially enhancing mineral absorption.
• Prebiotics and probiotics: Sourdough fermentation involves lactic acid bacteria and wild yeast, which can act as probiotics. These beneficial microorganisms may support a healthy gut microbiome, promoting digestive health. Additionally, the prebiotics in sourdough can serve as food for the beneficial bacteria in the gut.
• Blood sugar regulation: Some studies suggest that sourdough bread may have a lower glycemic index compared to other types of bread. A lower glycemic index can help regulate blood sugar levels, which is important for individuals with diabetes or those looking to manage their blood sugar levels.
• Reduced use of additives: Traditional sourdough recipes often use fewer additives and preservatives compared to commercially processed bread. This can be beneficial for individuals who are sensitive to or wish to avoid certain food additives.

It is worth noting that not all sourdough breads are created equal, and the health benefits can depend on the specific ingredients and fermentation process used. If you’re considering incorporating sourdough into your diet for health reasons, it is essential to choose high-quality, traditionally fermented sourdough made with simple and natural ingredients. As with any dietary changes, it ios advisable to consult with a healthcare professional or a registered dietitian, especially if you have specific health concerns or dietary restrictions.

Healthy Easy Sourdough Discard Crackers

Donna Spencer

Making your own crackers offers a range of benefits, including ingredient control, customization, health considerations, freshness, reduced waste, cost savings, creative freedom, and the enjoyment of the baking process.  This WFPB recipe version was adapted from King Arthur Baking Company’s Sourdough Crackers recipe.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Course Appetizer, Snack

Cuisine American

Servings 4 servings

Calories

Equipment

• Medium size bowl and wooden spoon
• Rolling Pin/Chef Knife or Pasta Rolling Machine
• Sheet Pan with lined parchment paper

Ingredients

  

1x2x3x

• 1/2 cup rye flour 56 g
• 1/2 cup 100% wheat flour 56 g
• 1/2 teaspoon kosher salt 1.5 g
• 1 teaspoon butter powder optional such as Molly McButter
• 1 tablespoon Nurtional Yeast
• 1 cup sourdough discard unfed sourdough starter (200 g)
• 2 tablespoons aquafaba 25g
• Choice of seasoning mix optional (I like Trader Joe's Everything Bagel, Unami Mushrooms, Goddess Mix) or simply pepper and flaked salt)
• Cooking Spray optional

Instructions

 

• Gather your ingredients.
  
• Mix the sourdough starter, aquafaba, both flours, Nurtional Yeast, salt, and butter powder until you have a cohesive dough. It will be a little sticky. Turn the dough out onto a lightly floured work surface and form into a ball. Flatten slightly and divide into 2, 4, or 6 portions, pat each into a rectangle, wrap in plastic wrap. Refrigerate for at least 30 minutes, or longer until the dough firms up a bit. 30 minutes is usually all you need but you can leave the Refrigrrate for up to 2 days.
  
• Preheat oven to 375°F. Every oven is different and if you set your oven to 350℉ you may need to increase your bake time.
• Working with one piece of dough at a time, flatten the piece of dough into a rectangle. Keep the remaining dough wrapped in the refrigerator until ready to repeat.
• You can use a rolling pin and parchment paper dusted with flour to create sheets to be cut into 1×1-inch-sized crackers.

  If using a rolling pin, place the dough onto the floured parchment paper, and place the sheet of plastic wrap on top of the dough. Roll the dough as thinly as possible (see notes above), using your rolling pin to disperse it as evenly as possible over the parchment paper. It’s OK if the edges are ragged, but do try to make the dough as thin as possible — if it’s too thick, the crackers won’t be crisp.
• I prefer to use my Pasta Roller Machine. I set it to zero, move to 4 then move to 6.
  
• With the setting on the lowest setting then thread the piece of dough through. Fold the dough into thirds over itself.
  
• Thread through the lowest setting again. Repeat one more time for a total of three times.
  
• Move the setting to the 4th dial position and thread the dough through the pasta roller machine twice. If the dough sheet is very long, cut in half.
  
• Move the setting to the 6th dial position and thread the dough through the pasta roller machine.

  Place dough on a sheet pan lined with parchment paper. Pierce with a fork to reduce crackers puffing up during baking.
  
• Using a pizza cutter, slice the dough sheets into 1×1-inch or thereabouts size crackers.
  
• Cut the dough as you wish. I like to do long strips, about 1 to 1.5 inches wide using a pizza wheel but a knife or scraper works well here too.
• Before sprinkling with flaked salt and fresh ground pepper, you can brush the top with 1) nothing, 2) aquafaba, or 3) cooking spray. I recommend option 1) nothing, Use your hand to gently press the salt and pepper into the crackers.
  
• Bake the crackers for 10 minutes, rotate the pan, bake for another 4-5 minutes or until they start to brown around the edges. Depending on how thinly you’ve rolled them, they may be done closer to 20 minutes, so do check at the 15-minute mark.
• Remove the crackers from the oven and place the pan on a rack to cool. I like to let the crackers cool completely on the sheet pan, which ensures they will be crisp ultimately.
• Repeat with the remaining portion of dough or keep it in the fridge or freezer until you are ready to use it.
• Store crackers in an airtight container at room temperature for up to a week. Freeze for longer storage.
  

Notes

King Arthur Flour’s recipe calls for 2 tablespoons of dried herbs, so feel free to add those if you have them.

Make sure you roll them out thinly enough and bake them long enough to ensure they are crispy. If the crackers are rolled too thick they will not crisp.

NOTES:
If you do not have rye flour, you can simply use all all-purpose flour or you can use any other flour you have on hand, such as spelt, or any variety of freshly milled flour, etc.
If you do not have a starter but want to make these, stir together 100 grams of water with 100 grams of flour in a small bowl the night before you want to bake these. Cover the bowl with a towel and let it rest at room temperature. Use the entire mix as your starter the following day.

Keyword 12 Weeks Sourdough, crackers, sourdough, sourdough starter discard