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Healthy Homemade Gluten Free Crackers

homemade healthy crackers

By Stuart Cooke

Stu: Who doesn’t love a good round of crackers and dips. Trouble is they usually contain ingredients that I’d rather not eat (vegetable oil – rather not). Thanks again to Emma from Primal-Life over the ditch who has solved the problem.

Over to Emma…

Emma: Since I have discovered that pretty much every brand of cracker contains either vegetable oil or wheat or both plus a long list of other unsavory ingredients, I have been missing the simple joy of crackers and dips. So I decided to come up with an answer to the problem. I hope you enjoy them as much as we do!


  • 2 smallish eggs
  • 1 cup grated Parmesan or 2 cups Colby cheese
  • ½ cup pumpkin seeds
  • ¼ cup sesame seeds
  • 2 Tbs chia seeds
  • A few good grinds of sea salt
  • ¾ cup almond flour
  • ½ cup ground flax seed
  • ¼ cup coconut flour 
  • 60g melted butter or coconut oil


  1. Put pumpkin seeds and sesame seeds in food processor and process until fine, add cheese, eggs and butter
  2. Spoon into a bowl and mix in flours, flax seed and chia seeds (makes a sticky dough, add more almond flour if it seems too wet)
  3. Tear off two oven tray size pieces of baking paper. Put a fist sized ball onto one piece of baking paper, squash it down and them put the other piece on top. Roll mixture through baking paper to about 2-3mm thick (you need to make them really thin so they go nice and crunchy)
  4. Take top layer off, use a sharp knife to score into cracker sized squares (I made mine about 4 x 5cm)
  5. Bake for 8 – 10 mins at 200c – keep an eye on them because they burn easily
  6. Repeat the process with the rest of the dough (I made about 90 crackers in three batches)

Variations: Alternatively, this recipe can be used as a pie crust or quiche base, press into muffin tins or pie tin, bake for about 15mins, add desired filling and return to oven until filling is cooked.

You can view more of Emma’s recipes here.

You can also visit Primal-Life’s website here.

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Guilt Free Healthy Bun Recipe

Stu: Emma from Primal-Life over the ditch in NZ has shared another awesome recipe. This time it’s an alternative to our nemesis, the white hamburger bun. I know a lot of people really miss bread, rolls & buns when they eliminate wheat from their diet so this should appeal :)

Over to Emma…

Emma: This is a recipe I found on the Far North Crossfit web site. I have just adapted it to fit the ingredients I normally have in the fridge (natural yoghurt instead of cream cheese and a bit more fibre husk). It works really well for burger buns and our kids enjoy them made with cinnamon and dates and served with a bit of whipped cream and some berries. Pictured as a bread alternative for a roast lamb sandwich – Delicious!!


  • 4 eggs
  • 1/3 cup natural yoghurt
  • Pinch of salt
  • 3 tbs psyllium seed husks
  • 1 tsp baking powder


  1. Heat oven to 150c
  2. Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
  3. Whisk together egg yolks, yoghurt, psyllium seed husk and baking powder, leave to sit for 5mins while you beat the egg whites.
  4. Beat the egg whites together with the salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  5. Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
  6. Place 6 large (10cm diameter) or 8 smaller (8cm diameter) amounts of mixture on a lined baking tray. They do spread a bit so just put bigger or smaller blobs of mixture on the tray. You can spread it a bit if you want panini size/shape etc.
  7. Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden.

Variations: You can eat these as bread or use them as a bun for a hotdog or hamburger. You can also put different kinds of seeds on them before baking them, for instance poppy, sesame or sunflower seeds. One big bun can be used for a swiss roll: Add a generous layer of whipped cream and some berries. Make sure you roll when still warm or it will split. Add 1t cinnamon, ½ t mixed spice and ¼ cup finely chopped dates or raisins to the mixture, once cooked top with cream and berries.

You can view more of Emma’s recipes here.

You can also visit Primal-Life’s website here

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