After I made the Bulletproof marshmallows yesterday my friend who helped suggested we roasted them over the fire. Of course we had to; however, then it hit me to make s’mores! That’s right, upgraded marshmallows, Bulletproof Chocolate and off course…healthy graham crackers.
Fast-forwarding, I thought of buckwheat right away for the flour base. After researching a few recipes I was able to gather the basic ingredients for graham crackers and slowly one-by-one I made upgrades where needed.
One of the main things was getting a quality flour. Buckwheat is actually gluten-free and more similar to oats than wheat. It’s an ideal flour substitute; especially when sprouted because of it doesn’t feed unhealthy bacteria and yeast like most flours. It has a good magnesium content, which is rare in foods. It is also high in rutiand other flavinoids. Most importantly, it’s not as commercialized as wheat products, maintaining it’s integrity.
Aside from upgrading the flour, I choose optimal sweeteners. Though you could get away with a quality maple syrup in the liquid mix, I suggest stevia because most people are sensitive to sugar. Another liquid option would be Lacuma syrup.
For the base mix, I use a wonderful sweetener called Lakanto, also known as Monk Fruit. Unlike most forms of sugar and other natural sweeteners, Lakanto does not feed the harmful yeast (candida) and bacteria in your body. Lakanto is even safe for those who are diabetic or insulin resistant. Aside from all that, it has:
- No calories
- No glycemic index
- 100% pure, nothing added
- Does not impact blood sugar or insulin release
- A one-to-one ratio with sugar — so it’s easy to measure and use
Here’s what you’ll need:
- 3 tablespoons coconut oil (melt before using)
- 2 tablespoons almond milk (made by blending 2 tbsp raw almond butter and water)
- 2 tablespoons pure maple syrup *sub with 3 droppers of Stevia for a BodyEcology version.
- 1/2 tablespoon ground flax
- 1 teaspoon Vanillamax
- 1 cup sprouted buckwheat flour
- 1/2 cup of almond flour
- 1 tablespoon coconut flour
- 2 tablespoons Lakanato
- 2 teaspoons cinnamon
- 1/2 teaspoon celtic sea salt
- 1/2 teaspoon baking soda
- 1/8 teaspoon ginger
- 1/8 teaspoon nutmeg
Here’s how you make it:
- Preheat oven to 350 F.
- Mix all wet ingredients with a whisk until fully combined.
- Mix dry ingredients until well combined.
- While mixing wet ingredients, slowing start adding dry ingredients tablespoon at a time. There should be a few tablespoons extra for rolling the dough out.
- Keep mixing until the dough is thick enough to form a solid ball. Roll into 3 small balls then using a rolling pin, roll the dough out on a non-stick surface. I just used a large cutting board dusted with the extra flour.
- Once you have rolled out the dough. You can use cookie cutters to form your crackers. They make square ones; however, a knife will work just fine for a rustic look!
- When ready to bake, line a large baking sheet with parchment paper then lightly coat with coconut oil for easy flipping.
- Bake at 350 F. for 10 minutes, then flip and finish for 5-6 more minutes.
- Let cool on a cooling rack until dry then eat them with homemade marshmallows!