Easy Grain Free Crackers - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Almond is provide healthy fats, protein, and magnesium. Chia is high in fiber, omega-3s, and protein.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
Ingredients
- •4 tbs Chia Seeds
- •4 Tbs Hemp Hearts
- •½ cup Almond Flour
- •2 TBS Extra Virgin Oilve Oil
- •1 pinch sea salt
- •½ cup water to soak the chia seeds
Instructions
- Pre-heat oven to 200F
- Soak chia seeds for 1 hour in the ½ cup of water.
- After the ½ hour the seeds should have become gelatinous and have absorbed all the water, stir them with the spoon they should be a thick consistency. If picked up with a spoon they should not run off but stick to the spoon.
- If the seeds are too wet and runny, just another Tbs of chia seeds and wait another 10 minutes.
- Now you can add the rest of the ingredients and mixx well to form a dough. Again the consistency should be the one of a pliable dough. You should be able to form a ball with it.
- Put your ball of dough on a large piece of parchment paper.
- Cover it with cling wrap plastic and start rolling it out with a rolling pin or a wine bottle!
- The dough needs to be as thin as possible without breaking. I would recommend the dough to be spread thinner than ¼ inch and to be of even thickness or it will not dry evenly.
- Once the dough is thin and flat peel off the plastic sheet gently.
- Now place your parchment paper over a large cookie sheet without breaking the dough.
- Bake at 200 for about 45 minutes or until the dough had dried and slightly browned.
- If the crackers are not drying it means you rolled them out too thick! You can take them out and try to peel off the parchment paper and put them back in the oven on the cookie sheet, so the other side can dry easier. Only do this step if you are having trouble drying them.
- Once they are dry and crispy, let them cool, then cut into 2” squares with a knife point. You can now peel them form the bottom paper.
- Store in an airtight container.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Easy Grain Free Crackers contribute to your health goals:
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Chia: Help stabilize blood sugar and support digestive health
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Easy Grain Free Crackers can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chia Seeds.
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