CRUSTS, CRACKERS & CRISPS

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2 CRUSTS, CRACKERS & CRISPS By Kelley Herring & the Editors of Healing Gourmet Copyright Health-e Enterprises, LLC ALL RIGHTS RESERVED. IT IS A VIOLATION OF COPYRIGHT TO FORWARD THIS BOOK TO OTHERS. DISCLAIMER: This publication does not provide medical advice. Always consult your doctor. 2

3 CONTENTS CRUNCH-CRAVERS REJOICE!... 4 NEW YORK-STYLE PIZZA CRUST... 6 NO-RITOS NACHO CHIPS... 8 GREEN PLANTAIN CHIPS PALEO PARSNIP CHIPS SESAME-DIJON CRACKERS

4 CRUNCH-CRAVERS REJOICE! If you ve been living a gluten-free, low-glycemic lifestyle, chances are you ve given up the three most popular, all-american snack foods Pizza, crackers and chips. And while your health is all the better for it, if you re like most folks, you miss the nostalgic foods you enjoyed growing up. That s why I ve created Crusts, Crackers & Crisps including five simple and delicious, grainand gluten-free recipes that rival your childhood favorites. So bring back pizza night whip up a batch of crisp and delicious crackers for your Saturday soiree and bake up a pile of crisp chips worthy of dipping into your famous guacamole. You ll delight your taste buds and enjoy better-for-you favorites without a moment s guilt! To Your Health! Kelley Herring CEO & Editor-in-Chief Healing Gourmet 4

5 NY STYLE PIZZA CRUST If thin-and-crispy with a little bit of chew is your favorite pizza crust, this recipe is for you! Baking on a pizza stone helps to create the crisp crust. If you don t have one, use an inverted cast iron pan. 5

6 NEW YORK-STYLE PIZZA CRUST GLUTEN-FREE DAIRY-FREE EGG-FREE PALEO HIGH-FIBER MODERATE-CARB YIELD: One 10-inch pizza (4 servings) INGREDIENTS DIRECTIONS DRY INGREDIENTS o 1 Tbsp. active dry yeast o 1 cup almond flour (100 g) o ¾ cup arrowroot flour (106 g) o ¾ tsp. sea salt o 1 tsp. psyllium husk powder (optional, but adds chew) WET INGREDIENTS o ¼ cup water o ½ Tbsp. honey, maple syrup or coconut sugar o 1 Tbsp. egg white o 1 tsp. organic apple cider vinegar o 1 Tbsp. avocado oil or extra virgin olive oil In a medium bowl, combine the almond flour, arrowroot, sea salt and psyllium. In a small bowl, heat the water to F. Add the honey and yeast. Let stand 5 minutes to get foamy. Add the egg white, apple cider vinegar and oil to the yeast mixture. Pour the wet ingredients into the dry and stir vigorously using a silicone spatula to form a smooth, sticky dough. Place dough in a warm place and let rise 1 hour. Preheat oven to 450 F and place pizza stone inside oven. Turn risen dough onto an oiled sheet of parchment and form a 10-inch circle. Place the parchment with the dough onto the preheated pizza stone and bake 9-12 minutes on bottom rack of oven or until edges begin to brown. Add toppings and return to oven for 3-4 minutes. NUTRITION INFORMATION PER SERVING 136 calories, 8 g fat, 1 g saturated fat, 5 g monounsaturated fat, 2 g polyunsaturated fat, 0 mg cholesterol, 15 g carbohydrate, 2 g sugar, 3 g fiber, 3 g protein 6

7 NO-RITOS NACHO CHIPS When celery sticks just won t do for dipping into your famous guacamole, these crispy chips fit the bill. With a smoky-nacho flavor they re the perfect complement to all of your South-of-the-border favorites from salsas to taco salads. 7

8 NO-RITOS NACHO CHIPS GLUTEN-FREE DAIRY-FREE PALEO HIGH-FIBER GOOD SOURCE OF PROTEIN LOW-CARB YIELD: 36 chips (6 servings of 6 chips) INGREDIENTS DIRECTIONS DRY INGREDIENTS o ¾ cup almond flour (80 g) o ¼ cup coconut flour, firmly packed (25 g) o 1 Tbsp. pumpkin seeds, finely ground o 1 Tbsp. chia seeds, finely ground o ½ tsp. sea salt o 2 tsp. chili powder o ½ tsp. cumin o ½ tsp. paprika or smoked paprika o ½ tsp. garlic powder WET INGREDIENTS o 1 pastured eggs o ¼ cup grass-fed butter or virgin coconut oil, melted Preheat oven to 35O F. In a small bowl, combine the dry ingredients. In a medium bowl, combine the wet ingredients, whisking well. Add dry ingredients to wet and mix well to form a dough. Place the dough ball on a piece of parchment paper and top with another piece of parchment. Roll the dough out into a rectangle with 1/8 inch thickness. Remove the top layer of parchment. Trim the edges of the dough so you get nice straight edges. Then slice the dough into triangles (see photo). Place parchment with sliced dough on a cookie sheet. Transfer to oven and bake 8-10 minutes, watching to ensure they don t burn. Turn the oven off and allow chips to crisp another 10 minutes. Store cooled chips in an airtight container. NUTRITION INFORMATION PER SERVING 207 calories, 18 g fat, 9 g saturated fat, 5 g monounsaturated fat, 3 g polyunsaturated fat, 35 mg cholesterol, 7 g carbohydrate, 1 g sugar, 4 g fiber, 6 g protein 8

9 GREEN PLANTAIN CHIPS Crunchy and crispy these super-simple, three-ingredient chips can be used anywhere traditional corn chips are used. To get the greatest digestive benefits, opt for the dehydration technique which will preserve the resistant starch that s naturally found in green, unripe bananas and plantains. 9

10 GREEN PLANTAIN CHIPS GLUTEN-FREE DAIRY-FREE PALEO MODERATE-CARB YIELD: 32 chips (4 servings of 8 chips) INGREDIENTS 1 medium green plantain ½ tsp. fine sea salt 2 tsp. virgin coconut oil, melted DIRECTIONS (DEHYDRATING) Slice the plantains very thin (2 nd thinnest setting) using a mandolin. Place plantains into a dehydrator and sprinkle with salt. Dehydrate for 7 hours at 160 F until crisp. DIRECTIONS (BAKING) Preheat oven to 350 F. Sliced plantain into 1/8 th inch thick slices on the bias. Toss plantain slices with melted oil. Arrange in a single layer on baking sheet. Season with salt. Transfer to oven and bake until golden and crisp, about 30 to 35 minutes. Rotate the baking sheet and flip the plantains halfway through. Place plantain chips on a cooling rack to continue crisping. Serve with salsa, guacamole or other desired dip. NUTRITION INFORMATION PER SERVING 76 calories, 3 g fat, 2 g saturated fat, 0 g monounsaturated fat, 0 g polyunsaturated fat, 0 mg cholesterol, 14 g carbohydrate, 6 g sugar, 1 g fiber, 1 g protein 10

11 PALEO PARSNIP CHIPS Move over Terra Chips! Our homemade version of the classic root veggie chip uses belly-flattening coconut oil not inflammatory vegetable oil to create a crisp chip with benefits. These are also delicious when flash fried in coconut oil or high heat avocado oil just be sure to watch closely, as they burn quickly. 11

12 PALEO PARSNIP CHIPS GLUTEN-FREE DAIRY-FREE PALEO MODERATE-CARB YIELD: 8 servings INGREDIENTS DIRECTIONS 2 parsnips, very thinly sliced 1 Tbsp. virgin coconut oil, melted ½ tsp. sea salt Preheat the oven to 350 degrees F. Line a baking sheet with unbleached parchment paper. Pour oil over parsnips and toss to coat. Place the parsnips on baking sheet in an even layer. Sprinkle with salt. Bake parsnips for 15 minutes, then flip and bake another minutes to crisp. Serve immediately. NUTRITION INFORMATION PER SERVING 68 calories, 4 g fat, 3 g saturated fat, 0 g monounsaturated fat, 0 g polyunsaturated fat, 0 mg cholesterol, 9 g carbohydrate, 2 g sugar, 2 g fiber, 1 g protein 12

13 SESAME-DIJON CRACKERS These sturdy-and-crisp crackers make the perfect accompaniment to smoked wild salmon, olive tapenade, sardines and your favorite grass-fed cheeses. Feel free to swap the tahini for almond butter or sunflower seed butter, if you d like. 13

14 SESAME-DIJON CRACKERS GLUTEN-FREE DAIRY-FREE PALEO LOW-CARB YIELD: 16 crackers INGREDIENTS 3 Tbsp. tahini paste 1 pastured egg 2 Tbsp. sesame seeds (16 g) ¼ tsp. fine sea salt 2 tsp. spicy brown mustard 2 ½ Tbsp. coconut flour, packed (22 g) DIRECTIONS Preheat the oven to 325 degrees F. Line a baking sheet with unbleached parchment paper. In a medium bowl, whisk the egg, tahini and mustard with a fork until smooth. Add the coconut flour, salt and sesame seeds, stirring to form a thick dough. Place the dough on a piece of parchment and roll to 1/8 inch thick rectangle. Use a sharp knife to score the dough into 16 crackers. Place the parchment with the dough onto a cookie sheet and transfer to the preheated oven. Bake for 15 minutes. Remove from oven and let cool for 15 minutes. Turn oven down to 300 F and return crackers to oven for another minutes to crisp. Let cool before breaking apart. Store in an airtight container and reheat in 300 F oven if recrisping is necessary. NUTRITION INFORMATION PER CRACKER 33 calories, 3 g fat, 1 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 13 mg cholesterol, 2 g carbohydrate, 0 g sugar, 1 g fiber, 1 g protein If you have enjoyed the recipes in this book, we encourage you to 14

15 Discover How Easily You Can Whip Up the Most Decadent & Delicious Low-Glycemic Desserts... You already know that sugar ages your body, contributes to weight gain and can increase your risk of disease. And artificial sweeteners are even WORSE! But the good news is that you can still enjoy rich, decadent desserts, without souring your health! At Healing Gourmet, we ve spent years researching the latest all-natural sweeteners and functional low-glycemic ingredients and using them to make healthy versions of your favorite traditional desserts! Everything we learned is in a comprehensive reference and recipe book, called Guilt-Free Desserts: Your Guide to Better Baking - check out this indispensible guide to the world s healthiest desserts today! Wellness Bakeries Have Your Cake (And Be Well Too!) Sometimes you just don t feel like baking from scratch, when it can be so much easier to empty a packaged mix in a bowl, whip it up and slide it into the oven. But you also know just how hard it can be to find packaged mixes for desserts, bread and breakfast that are not filled with sugar, wheat flour and all kinds of other unhealthy ingredients. That s where Wellness Bakeries comes in We ve created more than dozen all-natural, low-glycemic and gluten free mixes you can use to easily create delicious (and healthy!) cookies, cakes, biscuits, bread, pancakes, hot chocolate and more! For 10% off Your Entire Order Enter the Coupon Code: CRACKERS 15