Monday, August 13, 2012

Crispy Raw Vegan And Gluten Free Zucchini Onion Crackers - High In Omega-3 Fatty Acid

Zucchini and onion crackers packed with omega-3.

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It's Zucchini Season
About this time each year I search for ways to use up my zucchini. This crispy cracker does the trick! Besides using 2 1/2 pounds of zucchini per batch, these delicious gluten-free crackers deliver 626 mg of omega-3 fatty acid per cracker! Here's how to make them.

Zucchini Onion Crackers
Raw Vegan, Gluten Free
[makes 40 crackers]
Requires a Dehydrator & a tool to grind walnuts

2 1/2 pounds zucchini
1 small onion (6 ounce)
3/4 cups ground flaxseeds
1/2 cup ground English walnuts
2 tablespoons gluten free tamari soy sauce
2 tablespoons freshly squeezed lemon juice

Grate the zucchini on a large grate. You should have about 7 1/2 cups of shredded zucchini.


Grate the zucchini using the medium grates.

Cut the onion in half or quarters and thinly slice. 

Slice the onion as thinly as possible.

Place the zucchini and onions in a large bowl.

If you are grinding your own flaxseeds, start with 1/2 cup of whole flaxseeds to yield the needed 3/4 cups of ground flaxseeds. 

Grind the walnuts in a Vitamix, food processor or coffee grinder (reserved for nuts and seeds). You will need 1/2 cup of walnut pieces to yield the needed 1/2 cup of ground walnuts.

Add the ground flaxseeds and walnuts to the bowl of zucchini and onion.
Add the soy sauce and lemon juice to the zucchini onion mixture. 
Mix thoroughly until well blended.


Mix all ingredients thoroughly.

Divide the mixture between two 14" x 14" inch non-stick dehydrator sheets. 
Spread it out into 11" x 11" squares. The mixture will look thick but it will thin out significantly after dehydrating.

Spread mixture on to 2 dehydrator sheets.

Dehydrate for 24 hours at 115 degrees F. 

After dehydrating, the mixture will thin significantly.

After 24 hours, flip over onto mesh dehydrator sheets. Slowly peel off the non-stick dehydrator sheets.
Place back in the dehydrator for another 6 to 10 hours.

Peel off the non-stick dehydrator sheets slowly.

Place on a cutting board and cut into crackers with a pizza cutter or sharp knife.
Cut one side into 4 equal pieces and the other side into 5 equal pieces. Each sheet will yield 20 crackers.


Cut into desired cracker sizes.

If  the crackers are not crisp enough, place individual crackers on the mesh sheet and dehydrate until they reach the desired crispness. (If they still bend, they are not crisp enough).

Dehydrate until crisp.

Store in an air tight container and refrigerate.


Serve with soup, along with dips, or just enjoy as is!


Per cracker: 26.1 calories, 2 g fat, 0.2 g saturated fat, 625 mg omega-3 and 690 mg omega-6 fatty acids, 0 mg cholesterol, 1 g protein, 2 g carbohydrates, 1 g dietary fiber and 52.5 mg sodium.

1 comment:

ChefMoji said...

Thank you for posting this great gluten-free recipe for crackers. I look forward to making it myself and serving it with a cucumber yogurt dip.