Vegan flat bread / crackers

When you get on healthy diet it might be very hard to cut bread… but what if you like a small ham and tomato sandwich for breakfast, or cheese snacks for the afternoon? If you have this problem, I found a solution for you!

Vegan flat bread is very simple to make, and we don’t need to use any eggs, yeast or sugar!

Depending on what you want, you can use this recipe to make flat bread, or crackers if you keep it in the oven a little longer.

You can use your imagination and put whatever you want, seeds and spices.

Here are some examples of healthy ingredients you can use:

Oats – provide our body with dietary fiber, which improves the functioning of the intestines and metabolic processes. Eating oats helps you feel full for longer, which can help you lose weight. Oats are rich in magnesium, zinc, potassium and iron.

Chia seeds – these seeds have been eaten for centuries and provide us with omega-3 acids, calcium, phosphorus, and iron. Also, they are rich in fiber. Thanks to the ALA acid contained in them and antioxidants, they can fight certain tumors cells without damaging healthy cells. The minerals and vitamins in chia seeds maintain a proper blood sugar level, improve the functioning of the intestines by reducing constipation, and strengthen teeth and bones.

Flax seeds – Similarly to chia, flaxseeds contain ALA, omega-3 and fiber. They are rich in lignans – bioactive compounds with an anti-oxidizing effect. Lignans have a positive effect on the circulatory system, lowering the level of bad cholesterol and regulating the endocrine system.

Pumpkin seeds – rich in many valuable nutrients, one of the healthiest seeds that nature has given us. Pumpkin seeds support the immune system due to the high content of zinc, which also strengthens our hair and nails and supports the functioning of the male reproductive system.

Sunflower seeds – thanks to the high content of vitamin E, help us to stay young and fertile. High content of phytosterols helps to prevent cardiovascular disease by lowering bad cholesterol level.

Sesame – a source of many minerals and vitamins. The substances sesamine and sesamoline protect our liver and lower cholesterol level. Calcium helps to maintain strong teeth and prevent osteoporosis. Magnesium helps the body fight everyday stress. Vitamin A is essential for good eyesight, and B vitamins support the immune system and brain functions.

Ingredients

  • oats or oat flour
  • chia seeds
  • flax seeds
  • pumpkin seeds
  • sunflower seeds
  • sesame
  • water
  • salt, pepper
  • olive oil (2 tbs)

Preparation

  1. In a bowl, mix all the ingredients. The amount of water should be enough to make the mix easily spreadable but not too liquid.
  2. Spread the mix on a tray. You can make little cuts to divide the pieces.
  3. Bake approximately 15 minutes in 170 C. If you want to have crackers, keep it for 25 minutes.
Mix of seeds and oat flour
Flat bread

Reference:

https://www.poradnikzdrowie.pl/

https://zywienie.abczdrowie.pl/

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