These crackers are a masterclass in whole-food snacking. Built on a foundation of quick oats, brown rice flour, buckwheat, and quinoa — all blended from whole grains — and enriched with Brazil nuts, walnuts, and avocado oil, they are as nutritionally serious as they are delicious. Thin, crispy, and satisfying, they are the kind of cracker you reach for knowing that every bite is genuinely good for you.
🌿 The Healing Ingredients
- Quick Oats — The primary grain base, providing beta-glucan soluble fiber for cholesterol and blood sugar regulation, B vitamins, and a satisfying crunch when rolled thin and baked. → Shop Oats, Quick Rolled, Organic | Shop Oats, Quick Rolled, Gluten-Free
- Brown Rice Flour — Adds lightness and a mild, neutral flavor while keeping the crackers gluten-free. Rich in B vitamins, magnesium, and phosphorus.
- Buckwheat Flour — Gluten-free and rich in rutin (a bioflavonoid that strengthens capillaries and supports cardiovascular health), magnesium, and high-quality protein. Its earthy, nutty flavor deepens the cracker's complexity.
- Quinoa Flour — Adds complete protein (all 9 essential amino acids) and a subtle nuttiness. Whole grains can be blended to make flour — a technique that preserves maximum nutritional integrity.
- Brazil Nuts (chopped fine) — The richest dietary source of selenium on earth. Selenium is essential for thyroid hormone synthesis, antioxidant enzyme function, and immune defense. → Shop Mixed Nuts Deluxe, Raw | Shop Mixed Nuts Deluxe, Raw, Organic
- Walnuts (chopped) — The highest plant-based source of omega-3 ALA fatty acids, plus ellagitannins associated with muscle health, anti-aging, and anti-inflammatory function. → Shop Walnuts, Black Fancy, Large Pieces
- Avocado Oil — Emulsified with ice water to create the binding agent. Rich in monounsaturated oleic acid and vitamins A, D, and E. → Shop Avocado Oil | Shop Avocado Cooking Oil, Organic
📖 The Technique: Why Emulsify the Oil?
Emulsifying the avocado oil with ice water — using a fork or immersion blender — distributes the fat evenly throughout the dry ingredients. This produces a cohesive, workable dough that rolls out thin without crumbling and bakes to an even, satisfying crispness throughout.
📋 The Recipe
Ingredients
- 2 cups Quick Oats
- ¾ cup Brown Rice Flour
- ¼ cup Buckwheat Flour
- ¼ cup Quinoa Flour
- 1 tsp. Salt
- ½ cup Brazil Nuts, chopped fine
- ¼ cup Walnuts, chopped
- ⅓ cup Avocado Oil
- ¾ cup Ice Water
Directions
- Preheat the oven to 350°F.
- In a mixing bowl, combine the dry ingredients.
- Blend whole grains to make flour.
- Emulsify oil and water with a fork or immersion blender.
- Add wet ingredients to dry ingredients.
- Mix well with your hands.
- Oil or spray a 10×15 cookie sheet.
- Use a roller or glass jar to roll dough out thin.
- Score into crackers.
- Bake for 30–45 minutes, until nice and crispy.
- Set the timer for 30 minutes and remove the outer crackers first.
- Return to the oven and watch carefully for 10 or more minutes, as needed.
- Remove crackers and let them cool. These may be frozen.
💡 Tips & Serving Ideas
Ice water is important — cold water keeps the fat from melting into the dough. Mix with your hands until the dough holds together when pressed but is not sticky. Roll as thin as possible for a crispy cracker. The staggered removal technique (outer crackers first at 30 minutes, center crackers for 10+ more minutes) guarantees uniform crispness. Cool completely on a wire rack before storing. Freeze in a sealed bag for up to 3 months.
Part of The Healing Kitchen series at Black Hills Health Retreat.
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