Gluten Free Buckwheat/Rice Crackers

Great! I have another epic gluten free tortilla failure! No worries, this gluten free buckwheat/rice recipe makes some decent crackers.

All of the ingredients for this little soup side are costly, so learning to repurpose such failures is necessary. After all, who wants to throw away food?

Benefits of Buckwheat/Rice Crackers

Homemade crackers are nice to have around because you and I control the oil, the salt, the flavor, the nutrients. No soybean or seed oils here! Adding chia and flax seed give this multigrain, gluten free cracker more fiber and protein, too.

Buckwheat is known for the flavonoids rutin and quercetin. Rutin is an antioxidant derivative of quercetin thought to be effective in reducing oxidative stress in neurodegenerative disorders. It helps reduce inflammatory cytokines and improves nerve cell protection in vitro for Parkinson’s disease, too. You’ll be happy to know, rutin is also found in cherries, grapes, apricots, oranges, grapefruit, and plums. (1)

Quercetin, in buckwheat and many other vegetables has been studied for its ability to improve physical and mental status. It’s antiviral and beneficial in removing heavy metal poisoning and pesticide damage in cells. But not only that it is also touted for helping to fight off cancer cells and diabetes. (2)

To top it off, the added chia and flaxseed in this buckwheat/rice cracker provide a valuable omega 3 precursor (ALA), which is beneficial for lowering inflammation. As you know, less inflammation throughout the body means less problems with stiffness, high blood pressure, and cardiac problems. Plus, the high fiber content of these nutritious seeds and whole grain brown rice make this failed mess a healthy, antioxidant rich, snack.

gluten free buckwheat rice crackers

Devotion

“At least there is hope for a tree:
    If it is cut down, it will sprout again,
    and its new shoots will not fail.

Job 14 NIV – “Mortals, born of woman, are of few – Bible Gateway

What God puts in the garden is good! The beauty of whole food and antioxidant power in study after study I read reveals his divine nature!

And friend, if the trees in the woods can’t fail to sprout new growth, neither can we.

The best news is, it applies to every area of our lives where we fail.

Do you fail in areas of self-control? He has the answer. He fills us to overflowing when we place our full trust in him.

Do you fail in relationships? He is the giver of peace and teaches us how love surpasses all hurt and disappointment.

Do you lack confidence? Rest in the assurance that every failure is a learning experience that sprouts hope for tomorrow.

When we face difficulties, we can rest assured God is pruning us to produce more fruit in our lives. We realize we cannot do these health changes on our own, we need strength from him and other believers.

Gluten Free Buckwheat/Rice Crackers


Gluten Free Buckwheat/Rice Crackers

  • 1 Cup Buckwheat Flour
  • 1 Cup Brown Rice Flour
  • 1/4 Cup Flaxseed (Ground)
  • 2 Tbsp Chia Seeds
  • 2 Tbsp Sesame Seeds
  • 1 Cup Water
  • 1/4 Cup Olive Oil
  • 1 Tsp Xanthan Gum
  • 1 Tsp Salt
  • 1/4 Tsp Baking Powder

  1. Combine the flours, salt, baking powder, ground flaxseed, and chia seeds until well combined.

  2. Add the water and olive oil together and combine until well blended.

  3. Roll the dough out onto an extra-large cookie sheet between two pieces of parchment paper until the dough is very thin. Sprinkle with sesame seeds and press them lightly into the dough.

  4. I use a pizza slicer to cut the dough into small 1×1 inch squares.

  5. Bake at them 300 degrees in the convection oven for about 40 minutes, check them at 25 and 30 minutes to make sure they are completely dry or until crisp and brown.


I hope you enjoy them as much as my MetS Busters group did this week! MetS Busters is a 12-week metabolic rehabilitation program designed to help participants lower blood pressure, triglycerides, waist circumference, blood sugar, and inflammation! I’m getting great feedback and testimonies of progress as participants learn new ideas, gain the support of their peers, and implement tried and true coaching tools!

Check out more cracker recipes here:

Oat and Quinoa Crackers

I am here for you if you need spiritual and physical health coaching! Take care!

References:

Enogieru AB, Haylett W, Hiss DC, Bardien S, Ekpo OE. Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Oxid Med Cell Longev. 2018 Jun 27;2018:6241017. doi: 10.1155/2018/6241017. PMID: 30050657; PMCID: PMC6040293.

Deepika, Maurya PK. Health Benefits of Quercetin in Age-Related Diseases. Molecules. 2022 Apr 13;27(8):2498. doi: 10.3390/molecules27082498. PMID: 35458696; PMCID: PMC9032170.



Naturally Colored Crackers

I love making these naturally colored crackers with vegetables and olive oil. Beets, broccoli, and cheddar are divided into three parts to make these colorful and tasty crackers.

It’s an easy way to avoid dyes in my food, too!

The concerns for dyes and preservatives in the food supply are climbing as children and young adults have more difficulty concentrating at school and at work. The History of Dyes In Food, Why it Matters, & a List of Safe Foods quotes some research articles related to dyes and behavioral problems.

naturally colored crackers

Benefits of Naturally Colored Crackers

Although fresh-milled whole wheat is the star of this crunchy snack, a good unbleached organic flour is acceptable, too. The fresh-milled grains provide the original B vitamins, plenty of fiber and protein, and necessary valuable minerals.

I thought a cup of beets would be nice for making them red. It will add a few antioxidants. A cup of broccoli is pretty cool too for making them green, and bringing in some sulforaphane, calcium, potassium, and iron. (1)

Cheddar is set aside to flavor the rest.

God provides what we need in the garden, and we can use the items in our baked goods to make ordinary crackers even better.


Naturally Colored Crackers

  • 3 Cups Wheat Flour
  • 1 Tsp. Salt
  • 1 Tsp. Onion Powder
  • 1/2 Tsp. Baking Soda

Beet Cracker

  • 1/2 Cup Beets
  • 1 Tbsp. Olive Oil
  • 3 Tbsp. Water

Broccoli

  • 1/2 Cup Broccoli
  • 1 Tbsp. Olive Oil
  • 3 Tbsp. Water

Cheddar Cheese

  • 1/2 Cup Cheddar Cheese
  • 1 Tbsp Olive Oil
  • 4 Tbsp Water

  1. Preheat oven to 300 degrees.

  2. Combine the flour, salt, onion powder and baking soda in a mixing bowl.

  3. Take 1 cup of the flour mixture and place it in a separate bowl.

    Puree the beets in the oil and water and add it to the flour. Mix into a soft dough.

    Roll out the dough onto the counter thinly and cut into desired shapes.

    Place on a cookie sheet and bake at 300 30 minutes and turn them over to bake 30 more minutes or until desired crispness.

  4. Repeat the process for the broccoli. Mixing it with the water, oil, and 1 cup of the flour. Roll out and cut into desired shapes and bake at 300 for 30 minutes each side.

  5. Use the 3rd cup of flour and mix it with the cheddar cheese, water, and oil. Roll out and cut into desired shapes. Bake at 300 30 minutes turn and bake 30 more minutes.


I hope you enjoy the crackers and the rest of the recipes on this blog!

It’s my pleasure to bring them to you!

Refernces:

Hwang JH, Lim SB. Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Prev Nutr Food Sci. 2014 Jun;19(2):89-97. doi: 10.3746/pnf.2014.19.2.089. PMID: 25054107; PMCID: PMC4103733.



2 Day Recipe Guide to Maintain Your Metabolic & Immune System Reset

A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.

I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.

So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.

However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!

Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?

Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.

This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.

Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.

Prep Day for System Reset

The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.


Coconut Almond Bars

  • 1 Cup Ground Almond Meal
  • 1/2 Cup Flaxseed meal ((optional))
  • 1/4 Cup Walnuts
  • 1 Cup Coconut Flakes
  • 1/2 Cup Dark Chocolate Chips
  • 1 Tbsp. Coconut Oil
  • 2 Tsp. Cinnamon
  • 3/4 Cup Water
  • 1/2 Tsp. Salt
  • 2 Tbsp. Pumpkin seeds

  1. Grind the flaxseed into a meal, then grind the almonds into a flour (Of course, you can use the already ground meal and flour if you like). My gut does not tolerate flax seed meal, so I use 1/2 cup ground chia seeds instead of flax. So, flaxseed is listed as optional. You can substitute the amount for more almond flour if you like.

  2. Place the ground meal in a bowl and add the cinnamon and salt, mixing well.

  3. Add the coconut flakes, pumpkin seeds, walnuts, and chocolate chips.

  4. Lastly add the water and stir well until it holds together. Let set a few minutes so the meal can absorb the water.

  5. Meanwhile, use the coconut oil to grease your 9×13 pan really well. Preheat oven to 350.

    **Remember coconut oil as natural MCT and will help keep you full. It's good for you.***

  6. Spread the dough into the 9×13 pan evenly. Bake for 20 minutes and remove to cut into your squares. Put in back in the oven another 8-10 minutes.

  7. Let them cool then enjoy one bar in the morning for breakfast.


Crackers for the System Reset


Kale Hemp Seed Crackers

  • 1 1/2 Cups Kale (Washed and dried)
  • 1 Tbsp. Nut Butter
  • 1 Tbsp. Organic Extra Virgin Olive Oil
  • 1/2 Cup Flaxseed meal ((may substitute almond flour))
  • 1 tsp. Salt
  • 1/2 Tsp. Onion Powder
  • 1/2 Tsp. Garlic Powder
  • 1/4 Cup Hemp Seed Hearts
  • 1/4 Cup Chia Seeds
  • 1/4 Cup Sunflower Seeds
  • 1/2 Cup Water
  • 1 Tbsp. Pumpkin Seeds ( no shells, chopped)

  1. Preheat oven to 250 degrees, Yes 250! 350 is too hot and burns the edges.

  2. Combine all ingredients in a bowl and let it set until all the water is absorbed.

  3. Spread the dough between two pieces of parchment paper and roll out onto a cookie sheet until thin, 1/16th of an inch or so.

  4. Bake for 30 minutes then remove to cut into squares. Flip them over and bake another 30 minutes until crisp. If they are still soft, bake another 10 minutes.



Qunioa Vegetable Soup

  • 1 Cup Quinoa
  • 6 Cups Kale
  • 4 Cups Cabbage
  • 4 Carrots (Sliced)
  • 4 Celery (Sliced)
  • 4 cloves garlic (Minced)
  • 1 Onion (Chopped)
  • 1 Tbsp. Oregano
  • 1 Tbsp. Thyme
  • 3 Tsp. Salt
  • 2 Tsp. Onion Powder
  • 1 Tsp. Garlic Powder
  • 1 Tsp. Pepper
  • 2 Tsp. Apple Cider vinegar
  • 1 Can Chick Peas ((rinsed and drained))
  • 8 Cups Vegetable Broth
  • 4 Cups Water
  • 1 Tbsp. Avocado Oil

  1. In a very large soup pot, sauté the onions and garlic in the oil.

  2. Add the chopped kale, and cabbage, stirring as you chop.

  3. Add the carrots, celery, garlic, herbs and spices, and keep stirring.

  4. Add the water, vegetable broth, and quinoa.

  5. Simmer for about an hour until vegetables are tender. Enjoy!


The Value of Intermittent Fasting for System Reset

Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.

SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.

Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.

It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.

Water with Lemon Balm, Ginger, & Rosemary for System Reset

System Resets Require Water!

While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!

In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!

Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.

If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.

The amazing thing about repetitive action is, eventually, those taste buds come around too.

More System Reset Recipes

After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.

That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!

Remember what God puts in the garden is good! I am here for you and want the best for you and your family. If you need a RN health coach to help you out book a discovery, call here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)

I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.

We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.

The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!

 And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.

1 Peter 5:9-11 ESV – Resist him, firm in your faith, knowing – Bible Gateway

Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!

God bless you!



Almond Chia Crackers

Almond chia crackers are easy to make and hard to resist. The good news is you don’t have to resist them, you can enjoy a few with hummus and veggies. Or maybe place them alongside your anti-inflammatory Mushroom Soup or Black Bean & Bok Choy Soup.

These almond and chia crackers are a part of a 7 Day Detox plan to reduce inflammation and nourish the cells. The best part is they are delicious and simple to prepare!

There are many varieties of this cracker at the grocery store and even some recipes on the internet. I like to read the labels in the store and come up with my own healthier version at home.

Benefits

I think the best benefit of these crackers is they can be easily incorporated into a low carbohydrate eating plan. Evidence is mounting across the healthcare spectrum, and in science, that lower carbohydrate eating alongside intermittent fasting (not eating between meals or after dinner) helps lower chronic disease.

According to one PubMed article, this eating pattern is helping many people lose weight and reduce insulin resistance. (1)

I like to explain it to my clients this way: Insulin resistance is when the muscle cells are not receptive to insulin moving glucose through the cell wall to be stored for energy. It’s connected to weight gain and prediabetes, among other chronic conditions.

Almond & Chia Crackers

Almond Chia Cracker Recipe


Almond & Chia Crackers

  • 1 Cup Almond Flour
  • 1 Tbsp. Chia Seeds
  • 1/4 Cup Water
  • 1/2 Tsp. Salt

  1. Preheat oven to 350 Degrees.

  2. Combine the flour and salt. Set it aside, and combine the chia seeds and water, let it set 10 minutes until gelled.

  3. Combine the chia water with the flour and mix well. It will be sticky. Let it set a few minutes to soak up all the water.

  4. Place between parchment paper and roll out into thin dough, less than 1/8th inch.

  5. Remove the top layer of parchment paper and cut the dough into small squares.

  6. Take the bottom parchment paper and place it on a cookie sheet. Bake for 20 minutes, flip over and bake another 20 minutes.


I hope you enjoy this low carbohydrate chia cracker recipe! It can be a part any anti-inflammatory eating plan. If you like it give it a rating and share it with a friend!

Take care and remember, what God puts in the garden is good!

Mysty

References:

Arbour MW, Stec M, Walker KC, Wika JC. Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting. Nurs Womens Health. 2021 Apr;25(2):139-151. doi: 10.1016/j.nwh.2021.01.009. PMID: 33838849.



Oat and Quinoa Crackers

When oat and quinoa tortillas fail to make a nice flexible wrap, they can always be used for crackers. These slightly salty, and crunchy wafers are delicious alongside some hummus. You may enjoy the added fiber and protein these lightweight snacks pack, too!

Oat and Quinoa Crackers

Benefits of Oat and Quinoa Crackers

The oats provided beta-glucan which helps balance cholesterol levels and lower heart disease risks. Oats also contain three phenolic acids (ferulic, caffic acid, sinapic acid) that provide free radical scavenging ability. (1) These crackers also have all the bran and germ of the oat seed present for maximum effectiveness.

The combination of phenolic compounds in these two seeds also provide good food for the gut microbiome. Sterols and phytic acid prevent metal-mediated free radicals, while saponins help fight colon cancer. How cool is that?

God knew the excessive amount of exposure you and I would be exposed to at this time in history and prepared every single item in the garden for our defense. All we have to do is enjoy the many ways to eat them.

Devotion

He is always preparing us physically and spiritually for the things we will face, we just don’t realize it at the time. For instance, it took years of animosity, favoritism, slavery, and prison to refine Joseph for the task of saving a nation. His ability to interpret dreams were scorned by his family and forgotten by a baker.

However, when the timing was right, God appointed him to interpret Pharoah’s dreams of seven plump and attractive cows being swallowed by seven thin, ugly cows. In addition to cows the full and good grain is swallowed by thin grain. The dream shows seven good years of bountiful food and seven years of famine to follow.

The seven years of plenty that occurred in the land of Egypt came to an end, and the seven years of famine began to come, as Joseph had said. There was famine in all lands, but in all the land of Egypt there was bread.

Genesis 41:53-54

After thirteen long years of captivity, maturing, and trusting God, Joseph becomes second only to Pharaoh over Egypt. Preparing him for this monumental task took time as shepherd in the fields with his father and brothers. It took mastery of managing Potiphar’s household, overcoming temptation, and directing the affairs of a prison.

Maybe you and I can relate. When looking back at rough days we overcame; we can see how God used it to refine us for our current positions too. I am grateful for scriptures that help me understand Him better. I’m also grateful for His provision of nutritious oats and grains.

Oat and Quiona Cracker Recipe


Oat and Quinoa Crackers

  • 1 Cup Milled Oat Groats
  • 1 Cup Cooked Quinoa
  • 1 tsp Salt
  • 1 tbsp olive oil
  • 1/4 Cup Water

  1. Preheat oven to 350 degrees.

  2. In a small bowl combine the fresh milled oats and the precooked quinoa with salt, oil, and water. Roll out onto lightly floured surface until less than 1/8 inch thick. cut into squares or triangles and place on a baking sheet.

  3. Bake for 18-20 minutes or until crisp.

  4. Let cool then store in a airtight container.


I hope you enjoy making and eating these oat and quinoa crackers! They can be part of a healthy diet for you and your kids. There are plenty of other oat and Quiona recipes on this site too. Remember, what God puts in the garden is good!

He sent his son, Jesus, to save our souls and take the wrath our sin deserves. Plus, he gives us abundant life on earth. Reach for Him, my friend, and he will fill every need of your soul.

Your friend in Christ,

Mysty

References:

Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.