We love our crackers around here. Done right, they can be delicious crunchy healthy snack alternatives to deep fried foods that tax your energy! Crackers are actually really simple to make and it doesn't take up much time in the kitchen.

Ingredients For Healthy Oat Crackers

• Oat Flour: oats are very grounding to the nervous system as they are rich in many minerals like manganese, iron, copper, zinc, magnesium and phosphorus. They also provide a source of some B vitamins (Folate, B1, & B5) and provide us with a source of slow burning carbohydrates, soluble fibre called beta-glucan to support healthy cholesterol levels, and protein. You can make oat flour by simply grinding up whole oats in your coffee grinder or blender. It's great for baking because it binds well like wheat flour, but it's naturally gluten free.
• Chickpea Flour: chickpeas are another source of minerals needed for energy, like iron, copper, and magnesium plus a great source of folate & B6. They offer a source of carbohydrates & protein, and support healthy digestion by providing 12.5gr of fibre per cup to support the growth of healthy microflora. This is a great flour to use when you are looking to up your protein and reduce grains in your diet.
• Thyme: this culinary herb is most well known for supporting the immune system due to its anti-bacterial & anti-fungal properties + it's packed with nutrients needed by the body like vitamins A & C and the mineral iron. Due to a constituent called carvacrol found in thyme, it may positively affect mood as it impacts our serotonin & dopamine levels.
• Nutritional Yeast: this is a type of yeast that is used in many vegan dishes as a cheese alternative. It is naturally rich in many B vitamins and offers a source of protein, making it great for energy.
• Medicinal Mushrooms: are a class of edible fungi that are used to help the body adapt to stressors of all kinds ~ physical, chemical, and biological. Each type of medicinal mushroom has its own unique properties and benefits to support homeostasis. Most commonly, medicinal mushrooms are utilised to enhance immune, hormonal, & cognitive health due to their high antioxidant content & adaptogenic properties. The fruiting body of the mushrooms offer the greatest health benefit potential so you'll want to choose mushroom brands that are free from fillers & high in Beta-D-glucans.

Using Medicinal Mushrooms In Your Oat Crackers

• Reishi - is a great choice for when you feel chronically overwhelmed & need deep nourishment for your overtaxed adrenals. It gives you a sense of calm and helps you get into a deeper, more rejuvenating sleep. Reishi is also a source of powerful antioxidants to clear toxins & reduce inflammation.
• Lion's Mane - if you're looking for natural ways to support your nervous system and improve your mood, you might want to try Lion's Mane. This medicinal mushroom is known for its ability to rejuvenate the nervous system, promote nerve cell repair and regrowth, reduce neuroinflammation, and enhance cognitive function. It's also been found to be beneficial for depression and anxiety.
• Maitake & Shiitake - if you're under a lot of stress and need some extra support for your immune system, blood sugar, and inflammatory response, you might want to try Maitake and Shiitake mushrooms. These two mushrooms are known for their adaptogenic properties, which help the body cope with stress. They've also been found to support healthy immune function, regulate blood sugar levels, and reduce inflammation.

If you're interested in trying medicinal mushrooms, we recommend checking out Eversio Wellness organic mushroom extracts. Their BALANCE Blend, CHILL Now, and AWAKEN Blends are made with high-quality ingredients and have been shown to provide excellent results. Many users report feeling calmer, more focused, and energized after using these products. Give them a try and see how they work for you!

Ingredients:

• 3/4 cup oat flour
• 1/4 cup chickpea flour
• 1/4 tsp baking powder
• 1 tbsp nutritional yeast
• 1 tsp dried thyme
• 1/4 tsp sea salt
• 1 tsp Eversio Wellness BALANCE Blend
• 1/3 cup water

Topping:

• 1 tsp coconut oil
• 1/8 tsp dried thyme

DIRECTIONS

1. Preheat the oven to 425ºF (220ºC)
2. In a medium bowl, stir together the oat and chickpea flours, baking powder, nutritional yeast, powdered mushrooms, sea salt and dried thyme. Mix in the water and knead a few times with your hands, adding additional water if needed to form a cohesive dough.
3. Place the dough between two sheets of parchment paper and roll it out until the dough is approximately one to two millimetres thick.
4. Cut the dough into approximately two-inch squares and transfer on the baking sheet with the bottom layer of the parchment paper. Poke each cracker with a fork, brush with the oil, and top with a sprinkle of dried thyme.
5. Bake the crackers for 15 minutes until crispy and golden around the edges. Let cool completely on the baking sheet. Enjoy!

References:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6270539/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6982118/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987239/