Quick Whole Wheat and Rye Crackers
Switching to whole grains provides more nutrients and more fiber, plus they're more filling. These things make them beneficial to overall health and weight control. It can be fun to look for products that contain the variety of whole grains now available. It can also be fun to cook with them! Here's one simple recipe for starters. Later you might find yourself experimenting with different whole-grain flours or adding nuts and seeds.
1/2 cup plus 2 tablespoons unsweetened plain soymilk
3 tablespoons extra virgin olive oil
1 1/3 cups 100% whole wheat flour, plus more for dusting
2/3 cup rye flour
1 teaspoon regular, smoked or garlic salt, plus more for sprinkling
1/2 teaspoon baking powder
- Preheat oven to 350°F.
- Line 2 large baking sheets with parchment paper; set aside.
- In a large bowl, whisk together soymilk and oil; add flours, salt and baking powder and mix together with your hands until just combined.
- Turn half of the dough out onto a floured surface and roll out into a 12-inch square.
- Trim edges, if desired; cut into 16 squares and transfer to one of the prepared baking sheets, spacing crackers about 1/2 inch apart.
- Repeat process with remaining dough and baking sheet.
- Prick crackers all over with a fork and sprinkle with a bit of salt.
- Bake, rotating baking sheets halfway through, until golden brown, just crisp and fragrant, 15 to 18 minutes.
- Set aside to let cool completely before serving.
- Store cooled crackers in an airtight container for up to a week.
Per serving (4 crackers/56g-wt.): 170 calories (60 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 330mg sodium, 24g total carbohydrate (4g dietary fiber, 1g sugar), 5g protein