A favorite snack, a great addition to breakfast or dinner. Fats are key to feeling satiated throughout the day, supporting hormone balance, and providing a rich source of fiber. Since humans cannot produce fats naturally, we must obtain them through food.
Fats, along with proteins and carbohydrates, are essential for the body's proper functioning. They serve as an excellent source of energy and a crucial building block for cell membranes. With a good balance of fats in the diet, it's unlikely that a child or adult will gain excess weight. On the contrary, this balance helps protect against vascular and heart issues and ensures proper hormonal function.
Sweet snacks are a poor strategy. Refined grains, sugary cereals, and sweetened dairy products provide only a short-lived energy boost and disrupt insulin regulation. Frequent insulin spikes aren’t inherently harmful, but consistently elevated insulin levels can lead to insulin resistance.
A better strategy is focusing on healthy whole fats. Opt for snacks that naturally contain fats, as fat has the lowest insulinogenic potential. Fats nourish, satiate, and provide lasting energy. Nearly half of all vitamins are fat-soluble, meaning they need fats to be absorbed. Without fats, the body cannot produce hormones that regulate metabolism, organ function, and brain health. Unsaturated fats from nuts enhance energy levels, boost immunity, stimulate mental activity, and crucially, reduce inflammation.
- 1 cup flaxseeds or chia seeds
- 1 cup pumpkin seeds (or walnuts, or freshly blended coconut)
- 3-5 tbsp. dry garlic
- black or pink salt
- 1 tbsp. caraway or cumin
- a pinch of chili
- 1/2 cup sesame seeds
Feel free to adjust ingredients and spices based on what you have at home. Here are some alternative combinations:
- Sesame seeds + fresh coconut + nutritional yeast + dill seeds
- Flaxseed + dried garlic + any nut flour
- Chia seeds + soaked nuts (1 cup) + turmeric + soaked amaranth
- Walnuts + sunflower seeds + plenty of flaxseed + fresh rosemary + sea salt
Don’t hesitate to experiment. It’s essential to soak flaxseeds and nuts overnight. The goal is to achieve the consistency of thick sour cream in the final dough. In the morning, mix the soaked flaxseed pudding with the nuts or seeds. Add the dry spices, salt, and knead into a very thick dough. Spread the dough onto a parchment-lined baking sheet, smoothing it to a thickness of 3–4 mm. Make shallow cuts to define the cracker sizes.
Preheat the oven to 120°C. Place the baking sheet in the oven and bake for about an hour. If the dough is too wet, flip it upside down by holding the parchment, leaving it in place for easy handling. This helps dry and crisp both sides evenly.
You can also bake at a lower temperature 50–70°C for a longer time to preserve more nutrients. Alternatively, bake at 180°C for quicker preparation and a slightly toasted finish.
Feel free to adjust ingredients and spices based on what you have at home. Here are some alternative combinations:
- Sesame seeds + fresh coconut + nutritional yeast + dill seeds
- Flaxseed + dried garlic + any nut flour
- Chia seeds + soaked nuts (1 cup) + turmeric + soaked amaranth
- Walnuts + sunflower seeds + plenty of flaxseed + fresh rosemary + sea salt
Don’t hesitate to experiment. It’s essential to soak flaxseeds and nuts overnight. The goal is to achieve the consistency of thick sour cream in the final dough. In the morning, mix the soaked flaxseed pudding with the nuts or seeds. Add the dry spices, salt, and knead into a very thick dough. Spread the dough onto a parchment-lined baking sheet, smoothing it to a thickness of 3–4 mm. Make shallow cuts to define the cracker sizes.
Preheat the oven to 120°C. Place the baking sheet in the oven and bake for about an hour. If the dough is too wet, flip it upside down by holding the parchment, leaving it in place for easy handling. This helps dry and crisp both sides evenly.
You can also bake at a lower temperature 50–70°C for a longer time to preserve more nutrients. Alternatively, bake at 180°C for quicker preparation and a slightly toasted finish.
