low carb crispbread (vegan, oil free)

low carb crispbread vegan

(this post contains affiliate links which help fund this blog but at no cost to you)

 

I’m absolutely crackers over this low carb crispbread!

When I grabbed a package of crispbread from Trader Joe’s a couple of months ago, it was love at first bite and I knew I had to try and re-create it at home. To be honest, I wasn’t sure if I could do it, but was ecstatic with the results the first time I tried it.

Why all the excitement?

When I cleaned up my diet by going plant-based, one of the interesting “side effects” was a desire to cutting back on my bread consumption. It was something I swore I’d never do (along with going vegan, cutting out added sugars, giving up cheese, eat Brussels sprouts… ), but I  lost interest in eating bread, crackers and any heavily wheat-based foods, except for the rare occasion.

It’s like my body naturally began to recognize the difference between eating foods that are fillers and foods that are fuel.

Buuuut, the one thing I miss about crackers especially, is their perfect snackability for a quick pick-me-up or to satisfy a craving in-between meals.

Which is why I love this low carb crispbread!

It gives you all the benefits of a cracker but without the empty calories and carbs. It’s also incredibly easy to make and I worked the kinks out of the baking process to give you perfectly crispy crispbread every time. (Hint: using a pizza wheel, flat baking sheet and parchment paper.)

 

 

The health benefits:

  • Combined the seeds in this low carb crisp bread give you these nutrients: Omega-3 fatty acids, lignans, calcium, copper, potassium, iron, magnesium, maganese, zinc, folate, phosphorous molybdenum, selenium and vitamins B1, B2, B6, E & K.
  • All of these seeds provide a hearty helping of plant-based protein and fiber
  • Zero oils makes it heart healthier and is easier on the waistline
  • Since the oat bran is whole grain, it’s fuel, not a filler.

 

 

So, go ahead, make a batch! What are you waiting for?!!

 

Oh.

 

The recipe. Right. 😉

low carb crispbread
Prep Time
10 mins
Total Time
40 mins
 

An easy to make snack that is light on the carbs and heavy on the nutritional impact. So you can fuel your body and not just fill it up.

Course: Appetizer, Snack
Keyword: cracker, low carb crispbread, snack, vegan
Ingredients
  • 1/4 cup sesame seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup whole flax seeds
  • 1/4 cup pumpkin seeds
  • 2 tbsp chia seeds
  • 1 tbsp ground flax seed
  • 3/4 cup oat bran
  • 1/4 tsp salt
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1/2 cup + 1 tbsp water
Instructions
  1. Preheat oven to 350 degrees F.

  2. Add all dry ingredients to mixing bowl and stir to combine. Add water and mix until everything is evenly moistened. Let it sit for 5 minutes.

  3. Spread a layer of parchment paper over a large baking sheet (a flat one is best vs a jelly roll pan). Spread crispbread mixture over the paper so it's in the middle and down the length of the pan and place another sheet of parchment paper over top (the crispbread mixture should now be "sandwiched" between the parchment).

  4. Using a rolling pin, carefully press and roll the crispbread mixture, pushing it towards the outer edges of the pan until it is very flat and thin and covers most of the pan.

  5. Remover the top layer of parchment and cut the crispbread "dough" into desired cracker sizer (square or rectangle). A pizza wheel is best for this.

  6. Place the baking sheet in the oven for 13 minutes, remove and recut the crackers then turn each over individually to bake the other side. Return to the over for another 13 minutes.

  7. Remove from oven and check each crispbread section for doneness. Depending on your climate and how thinly you rolled the crispbread, you may need to add on additional baking time. The crispbread should be completely dry with only slightly toasted edges. You may need to remove some of the crispbread (usually the pieces from the outer edges) before returning the remaining batch to the oven for additional drying time of 2-3 minutes. If more drying time is needed, return the pan to the oven, turn it off, close the door and let it finish crisping while the oven cools.

 

herbed spelt pizza crust (vegan, whole grain)

Pizza night around our home is a weekly event. Usually I plan it for Friday nights, but have been known to mix things up occasionally.

For awhile, this recipe was my go to for the crust (clearly I’ve been working on my food photography) since I wanted to cut the carbs and boost the nutrition, but truth be told, it takes a little more work than the traditional dough. I still love it, but with everything I have going on…keeping up with this food blog, starting a new business and life…I needed an “in a pinch” pizza crust solution that was easier to whip up, but still packed a solid good-for-you punch.

I hit on this herbed spelt pizza crust as the solution.

 

While it’s not gluten-free (sorry, GFers), it is whole grain and flavored with plenty of herbs and garlic to get your anti-oxidant fix in.

 

Why whole grain spelt flour?

While it’s related to wheat, it’s an ancient grain which is considered to be healthier and more nutrition than modern varieties. It contains more protein and zinc than wheat, and overall, I find it to be lighter in texture and prefer the flavor over whole wheat.

(I’m still working on my family to convert them from white flour to whole grains, but Rome wasn’t built in a day and changing your families flavor preferences can take time and patience. But they absolutely love when I add all these herbs and garlic to their crust!)

 

For the pizza itself, here’s how I put it together:

  • crust
  • hummus (cheese replacer)
  • sauce (here’s my recipe that I make monthly)
  • sliced onion rounds
  • red pepper, sometimes green and sometimes mushrooms
  • greens (extra nutritional booster and yummy too!)
  • cashew parm (recipe here) or nutritional yeast for extra cheesy flavor

 

And here’s the herbed spelt crust recipe…

herbed spelt pizza crust

Bursting with flavor, antioxidants and whole grains, this herbed spelt pizza crust transforms pizza night!

Course: Entree, Main Course
Servings: 4
Author: Andrea Anderson @wildberrypress
Ingredients
  • 1 7g package quick-rise yeast
  • drizzle sweetener of choice
  • 3/4 cup warm water
  • 1/8 cup avocado oil
  • 1 3/4 cups whole grain spelt flour
  • 1/2 tsp salt
  • 3/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/2 tsp oregano, dried
  • 1/2 tsp parsley, dried
Instructions
  1. Add very warm (but not hot!) water to a glass bowl along with the sweetener and yeast. Stir to combine and let the yeast proof (about 5 minutes). Water that is too hot will kill the yeast, so this proofing is important! You know the yeast is active when bubbles form and a foam develops on top of the water.

  2. Pour in oil, then the flour and remaining ingredients. Stir to loosely combine, then work the flour in by hand. Knead the dough for 3-5 minutes or until the dough is smooth and elastic, adding more flour as needed and a little at a time if the dough is sticky.

  3. Cover with a damp cloth and set in a warm place to rise until doubled (about 45-60 minutes with quick rise yeast)

  4. To form the crust, lightly flour the counter and rolling pin with flour. Gather the dough into a ball and place on the counter, flattening the dough with your palm. Roll the dough into a circle or rectangle (or whatever shape you desire!), making sure it will fit your pan.

  5. Place on a pan lightly greased with avocado oil and add your toppings (with the exception of greens). If you choose NOT to use hummus, lightly coat the top of the pizza crust with oil to prevent it from sogging up.

  6. Bake for 15-20 minutes in a 400 F oven or until the crust and toppings are lightly browned. If topping with greens, add them after removing the pizza from the oven.

 

 

 

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • I used Bob’s Red Mill whole grain spelt flour in this crust which you should be able to find where ever Bob’s Red Mill products are sold. Or you can get it online here.
  • I get my avocado oil at BJ’s (a wholesale club), but if you don’t have a club near you, many stores are now carrying avocado oil which is better for high heat cooking. Or you can get it online here. If you aren’t a member of BJs and want to check it out, use this link to sign up for a BJs membership and we’ll both get $25!

marinara sauce for pasta or pizza, oil & sugar free

100_0929For the longest time I could not bring myself to eat pasta with sauce on it.  Chalk it up to getting the flu after eating spaghetti for dinner. Instead, I requested my spaghetti be served with Italian Salad Dressing.

Years went by until I worked up the nerve to start eating pasta with a little bit of sauce, but it wasn’t until I went to Venice, Italy as a senior in high school that I finally understood why people love pasta.

I started making my own sauce a few years ago when I switched to eating vegan and also cutting back on oils (most store bought sauces contain oil and many also contain sugar). The inspiration for this recipe comes from the Prevent and Reverse Heart Disease book which also inspired my change in diet.

Since we are a family of six and this sauce freezes well, I make a large quantity. That way, I only need to prepare this about once a month. It makes enough to fill about five large mason jars plus a few smaller jars for pizza sauce.

When I don’t have tomatoes on hand from my garden, my favorite brand of canned tomatoes are Muir Glen’s organic diced or whole tomatoes because 1. they’re organic and 2. Muir Glen took the BPA out of their can lining. Thankfully, I can buy these in bulk at BJs to save money.

marinara sauce collage

CLICK HERE TO PRINT A PDF of the marinara sauce recipe

oil & sugar free marinara sauce for pasta or pizza

Prep Time: 10-20 minutes

Cook Time: at least 30 minutes

Ingredients

  • 2 medium-small onions, diced
  • 15-20 medium-large garlic cloves, minced
  • 5 28-oz. canned tomatoes
  • ½ c. fresh basil
  • 3 tsp. dried oregano
  • 2 tsp. salt
  • Dashes freshly ground black pepper
  • 1-2 6-oz cans tomato paste (optional)

Instructions

In a large stock pot, sauté onions and garlic with a little water to prevent the vegetables from sticking.

Meanwhile, in a blender or food processor, blend tomatoes in batches to desired sauce consistency.

Add blended tomatoes to stock pot along with other ingredients except the tomato paste.

Simmer at least 30 minutes or longer to let flavors develop.

For pizza sauce, set aside several cups of the pasta sauce and stir in tomato paste until thoroughly combined. Doing so in a medium saucepan over medium-low heat helps with this process.

Recipe Notes

I use Muir Glen’s organic whole or diced tomatoes and blend them to a fairly smooth consistency.

Garlic is the key to a tasty sauce, but if you’re not a big fan of garlic, start with a slightly smaller quantity.

This recipe makes a lot and it freezes well. One batch usually yields enough sauce for 3-4 pasta meals plus 3-4 pizzas.

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