Healthy Easy Sourdough Crackers
These Healthy Easy Sourdough Discard Crackers are incredibly fun to make and are such a treat to have on hand. Making sourdough discard crackers is an easy, practical, and creative way
Post Date: January 14, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
to utilize the discard, reduce food waste, and enjoy flavorful, homemade snacks with added health benefits. It allows you to connect with the baking process, experiment with flavors, and enjoy the homemade goodness of your creations.
The fermentation process in sourdough discard contributes to a unique texture in the crackers. They are crisp and light, offering a different mouthfeel compared to store-bought crackers.
Also, when you make your own crackers, you have complete control over the ingredients. You can choose high-quality, organic, or locally sourced ingredients, and you can avoid additives, preservatives, and artificial flavors often found in store-bought options. And that is what eating WFPB is all about!
Homemade crackers are fresher than store-bought ones. You can enjoy the crispness and flavor of crackers right out of the oven, ensuring a delightful snacking experience.
There is such joy and relaxation in the process of baking. If you have never made crackers, I encourage you to try. Making your own Healthy Easy Sourdough Discard Crackers provides an opportunity to engage in the art of baking, whether you are an experienced baker or a beginner. I think you will find joy in this process too.
This post is the six of a series called The Twelve Weeks of Sourdough“. Sign up to have PLANTifull Fare sourdough recipes delivered to your mailbox starting on December 10, 2023, with the last recipe sent on February 25th, 2024. Each week, you will receive a sourdough starter recipe. It could be a bread, muffin, pancake/waffle, cookie, or another baked good item made the whole food plant-based way. Join me for some healthy baking!
The Twelve Weeks of Sourdough Recap
Week 5: Blueberry Lemon Sourdough Pancakes with Apple Blueberry Compote (Vegan)
Week 4: Sourdough Whole Grain Artisan Bread in Dutch Oven
Week 3: Sourdough Banana Walnut Muffins (Vegan)
Week 2: Sourdough Holiday Fruitcake Cookies No Dairy No Oil
Week 1: Beginner Sourdough Starter
Grocery List
Produce
–
Pantry
Rye Flour
100% Whole Wheat Flour
Aquafaba
butter powder
Misc
Salt
Butter powder
Add-Ins and Substitutions
Healthy Easy Sourdough Discard Crackers allow for endless flavor possibilities. By controlling the ingredients in your sourdough discard crackers, you can opt for healthier alternatives. Choosing whole grain flours and controlling the amount of salt and oil can result in a snack that aligns with your dietary preferences. You can experiment with different herbs, spices, seeds, and grains to create a unique and personalized taste that suits your preferences. They have a quality and authenticity that’s hard to replicate with mass-produced products. The care and attention you put into making them can result in a superior taste and texture.
Storing
Store crackers in an airtight container for one week (if they last that long).
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
Equipment
- Medium size bowl and wooden spoon
- Rolling Pin/Chef Knife or Pasta Rolling Machine
- Sheet Pan with lined parchment paper
Ingredients
- 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
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.
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