Perfect for a Sunday-afternoon baking project, these light, crisp crackers take an hour to make (okay, maybe longer if you have a little helper).
- 1/3 cup whole flaxseed
- ¼ cup ground flaxseed or flaxseed meal (available in the vitamin section of most supermarkets)
- 1½ cups whole-wheat flour
- ½ teaspoon baking powder
- ¼ teaspoon kosher salt
- 1 tablespoon plus 1 teaspoon brown sugar
- 4 tablespoons unsalted butter, at room temperature
- ¼ cup walnuts, chopped
- About 7 dried figs, chopped (1 cup)
- ½ cup soy milk
- Preheat oven to 325° F.
- In a mixing bowl, combine the whole and ground flaxseed, flour, baking powder, salt, and sugar.
- Add the butter and mix on medium speed with the paddle attachment until the mixture has the consistency of coarse crumbs.
- Fold in the walnuts, figs, and soy milk, and mix until the dough is smooth.
- Wrap the dough in plastic wrap and chill for 10 minutes.
- On a floured surface, roll out half of the dough to 1/8 inch thick or thinner. Cut it as if on a grid to form 2-inch squares, then transfer them to an ungreased baking sheet with a spatula. Repeat with the other half of the dough.
- Bake the crackers until golden brown, approximately 20 minutes. Let cool, then serve.
Tip: Serve the crackers with a fruit spread, almond butter, or, for an extra dose of fatty acid, an omega-3-rich pumpkin butter (shown; see recipe below). Other strategies for boosting kids' omega-3 intake: Sprinkle wheat germ or ground flaxseed on their favorite cereal; fold walnuts, sunflower seeds, or pumpkin seeds into a peanut-and-M&M trail mix; cook with pumpkin oil, canola oil, or hemp oil; or use omega-3-enriched eggs, which contain more EFAs than regular ones.
Pumpkin Butter
Makes 1½ cups pumpkin butterThis omega-3-rich pumpkin butter requires 25 minutes prep time and provides a rich-tasting counterpoint to crackers or nut bread. Use it as an alternative to peanut butter or sugary preserves, or serve it mixed in yogurt.
- 1 15-ounce can pumpkin
- ½ teaspoon pumpkin-pie spice
- 2½ tablespoons maple syrup
- 1 tablespoon lemon juice
- Zest from ½ lemon
- 1/3 cup toasted pumpkin seeds
Stove method: Mix all the ingredients in a saucepan and cook over medium heat, stirring constantly. Cook the mixture for 15 to 20 minutes until it reduces by one quarter.
Oven method: Preheat oven to 375°. Mix all the ingredients in a bowl. Spread the mixture into a ½-inch-thick rectangle on a parchment-lined baking sheet. Bake for approximately 20 minutes, making sure to remove every 5 to 7 minutes to smooth out lumps and respread. Sprinkle the toasted pumpkin seeds on top and serve.
If not using immediately, store the pumpkin butter in an airtight container in the fridge for up to 1 week.
