Lately I’ve been getting really into trying these new things that I usually just buy in the store, and one of those things is rye crackers to snack on during work (and have my entire desk covered in crumbs.. oops)! Now I had never used rye flower before so I didn’t want to make it too crazy, just basic crackers with loads of healthy seeds on it. Unfortunately, the first batch failed miserably! I think I actually chipped a tooth trying to bite them.. Absolutely horrible! But I wanted to try it again right away and went right back to my kitchen table which at that point was completely covered in flour because I was having a clumsy day and kept tripping and tipping everything over that was in my surroundings. Anyway, the second batch turned out perfect! I’ve been snacking on these for weeks now and they still taste great, so you can keep this for quite a while.
But why rye? Well it has quite a lot of health benefits for being a grain product. Rye flour actually usually retains a large quantity of nutrients, in contrast to refined wheat flour. The world’s healthiest foods: “Rye is a good source of fiber, which is especially important in the United States, since most Americans do not get enough fiber in their diets. Rye fiber is richly endowed with noncellulose polysaccharides, which have exceptionally high water-binding capacity and quickly give a feeling a fullness and satiety, making rye bread a real help for anyone trying to lose weight.
Rye and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion Rye bread may be a better choice than wheat bread for persons with diabetes. A study published in the American Journal of Clinical Nutrition found that bread made from wheat triggers a greater insulin response than rye bread does. .”
Rye is particularly popular in Nordic countries. It’s adored by the Finns for it’s fantastic taste and healthy qualities for example. During the Iron Age in the Nordic countries, rye became the most commonly used grain, followed by barley and oats. Rye was also the most commonly used grain for bread up until the beginning of the 20th century.
Keep in mind though that rye has a very different taste than wholewheat flour for example and it’s not for everyone, so if you’ve never eaten it before I’d suggest to eat some ready-made rye crackers first before going off to buying kilo’s of flour!
Makes: 300g of rye crackers
- 300g rye flour
- 100ml olive oil
- 200ml water
- 5 tablespoons of sesame seeds + a little extra to sprinkle on top
- 5 tablespoons of chia seeds + a little extra to sprinkle on top
- 5 tablespoons of sunflower seeds + a little extra to sprinkle on top
- 1 tablespoon of baking powder
- 1 tablespoon of salt
- extra flour for dusting your work surface (use rye or wholewheat)
Well the preparation is obviously very easy. Start by putting all three seeds into a mortar and grind them as finely as you can and preheat your oven to 190°C.
Next up we’re going to mix our rye flour with the finely grinded seeds, baking powder and salt. Mix it all together and then add olive oil and water. Mix it all together into a dough. You’ll end up with a soft and slightly moist dough.
To roll out our crackers I highly suggest having a lot of flour ready. Dust your work surface with some flour and do the same for your rolling pin. Now divide the dough into 4 parts and roll each one into a ball of dough. Lay the dough on your work surface and and roll it down into a big square. Now the most important part is to not make your dough either too thin or too thick. It won’t rise a lot in the oven so what you roll is what you get in the end. As you can see in the photo below, mine were about half a centimeter thick. Now right before you are going to do your final roll, sprinkle some of the extra seeds on top. If you then roll the dough one more time, they will be pressed into it and that’ll prevent them from falling off after coming out of the oven.
Now cut your dough into rectangles and place them onto a greased baking sheet. Pop them in the oven for 20 minutes at 190°C and enjoy!
Note: These gorgeous plates come from Carraig Donn’s Aisling Collection.