The 2-Ingredient Protein- and Fiber-Filled Cracker Recipe a Gut Health RD Makes for Microbial Balance
One of the first recipes Ivanir set out to develop with digestive health in mind had to be, of course, the most basic and essential: gut-healthy crackers for her daily snack time routine. We obviously had to learn more about her recipe, including how to make it and what makes these crackers so great when it comes to balancing your gut microbiome.
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- Kylie Ivanir, MS, RD, Kylie Ivanir, MS, RD, is a registered dietitian and founder of her gut health dietitian practice, Within Nutrition.
“Since every bite we take has the potential to improve our microbiomes, I had to come up with my own gut-healthy cracker recipe because I incorporate crackers into so many of my meals,” Ivanir says. “I make it every single week using two simple ingredients: oat bran and rye flour.”
Why this two-ingredient cracker recipe is so good for you (and your gut)
1. Rye flour
According to Ivanir, whole-grain sources of gluten like rye can be beneficial for those who aren’t gluten-sensitive or have celiac disease. Ivanir says she loves to use rye flour here because it's low on the glycemic index compared to other flours, which means it creates the lowest blood sugar spike and helps provide you with steady energy throughout the day. "Plus, rye flour offers some prebiotic fiber and tons of plant-based protein," she adds.
BTW, Ivanir notes that those who are celiac or gluten-sensitive can simply swap in a favorite gluten-free flour instead and they should come out just fine.
2. Oat bran
“I also use oat bran because it contains tons of protein and a higher amount of fiber than regular oats, as well as gut-healthy zinc, magnesium, and vitamin E,” Ivanir says. “When the soluble fiber in oat bran absorbs water, it expands in your intestines and creates a viscous gel-like consistency. This ‘fiber gel’ slows the passage of food, leading to a controlled blood sugar response and more stable energy over time. Oat bran is truly a powerhouse ingredient for gut health because it contains an important prebiotic called beta-glucan that feeds our good anti-inflammatory bacteria in the gut and it also has anti-microbial effects." Sign us up!
Ivanir's favorite pairings for these high-fiber, high-protein crackers are avocado and sauerkraut, cheese or cashew cheese, and nut butter with mashed raspberries. They also make a nice addition alongside (or topped on) any salad, as well as with a tuna, salmon, or egg salad.
Kylie Ivanir’s two-ingredient cracker recipe
Ingredients:
3 cups organic oat bran
5 Tbsp rye flour
1 tsp salt
1-2 cups water
Directions:
1. Mix ingredients together in a medium bowl and add water until combined and the consistency is easily spreadable.
2. Spread onto a baking sheet and bake at 350°F for approximately 25 minutes.
3. Halfway through baking, take the crackers out of the oven and cut into squares, then put back in the oven for the remaining time. At the end of 25 minutes they will come out a bit soft, but if you prefer them drier or harder, leave in for longer.
4. Eat or store in an airtight container in the pantry or fridge.
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