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CRUSTS, CRACKERS & CRISPS By Kelley Herring & the Editors of Healing Gourmet®

©2014. Copyright Health-e Enterprises, LLC

ALL RIGHTS RESERVED. IT IS A VIOLATION OF COPYRIGHT TO FORWARD THIS BOOK TO OTHERS.

DISCLAIMER: This publication does not provide medical advice. Always consult your doctor.

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CONTENTS

CRUNCH-CRAVERS REJOICE! ......................................................................................................................... 4

NEW YORK-STYLE PIZZA CRUST ................................................................................................................. 6

NO-RITOS NACHO CHIPS ........................................................................................................................... 8

GREEN PLANTAIN CHIPS .......................................................................................................................... 10

PALEO PARSNIP CHIPS............................................................................................................................. 12

SESAME-DIJON CRACKERS ...................................................................................................................... 14

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CRUNCH-CRAVERS REJOICE! If you’ve been living a gluten-free, low-glycemic lifestyle, chances are you’ve given up the three

most popular, all-American snack foods…

Pizza, crackers and chips.

And while your health is all the better for it, if you’re like most folks, you miss the nostalgic

foods you enjoyed growing up.

That’s why I’ve created Crusts, Crackers & Crisps – including five simple and delicious, grain-

and gluten-free recipes that rival your childhood favorites.

So bring back pizza night… whip up a batch of crisp and delicious crackers for your Saturday

soiree… and bake up a pile of crisp chips worthy of dipping into your famous guacamole.

You’ll delight your taste buds and enjoy better-for-you favorites… without a moment’s guilt!

To Your Health!

Kelley Herring

CEO & Editor-in-Chief

Healing Gourmet

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NY STYLE PIZZA CRUST

If thin-and-crispy with a little bit of chew is your favorite pizza crust, this recipe is

for you! Baking on a pizza stone helps to create the crisp crust. If you don’t have

one, use an inverted cast iron pan.

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NEW YORK-STYLE PIZZA CRUST

GLUTEN-FREE | DAIRY-FREE | EGG-FREE | PALEO | HIGH-FIBER | MODERATE-CARB

YIELD: One 10-inch pizza (4 servings)

INGREDIENTS

DRY INGREDIENTS

o 1 Tbsp. active dry yeast

o 1 cup almond flour (100 g)

o ¾ cup arrowroot flour (106 g)

o ¾ tsp. sea salt

o 1 tsp. psyllium husk powder (optional, but adds chew)

WET INGREDIENTS

o ¼ cup water

o ½ Tbsp. honey, maple syrup or coconut sugar

o 1 Tbsp. egg white

o 1 tsp. organic apple cider vinegar

o 1 Tbsp. avocado oil or extra virgin olive oil

DIRECTIONS

In a medium bowl, combine the almond flour, arrowroot, sea salt and psyllium.

In a small bowl, heat the water to 105-110 F. Add the honey and yeast. Let stand 5 minutes

to get foamy.

Add the egg white, apple cider vinegar and oil to the yeast mixture. Pour the wet ingredients

into the dry and stir vigorously using a silicone spatula to form a smooth, sticky dough.

Place dough in a warm place and let rise 1 hour.

Preheat oven to 450 F and place pizza stone inside oven.

Turn risen dough onto an oiled sheet of parchment and form a 10-inch circle. Place the

parchment with the dough onto the preheated pizza stone and bake 9-12 minutes on

bottom rack of oven or until edges begin to brown.

Add toppings and return to oven for 3-4 minutes.

NUTRITION INFORMATION PER SERVING

136 calories, 8 g fat, 1 g saturated fat, 5 g monounsaturated fat, 2 g polyunsaturated fat, 0 mg

cholesterol, 15 g carbohydrate, 2 g sugar, 3 g fiber, 3 g protein

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NO-RITOS NACHO CHIPS

When celery sticks just won’t do for dipping into your famous guacamole, these

crispy chips fit the bill. With a smoky-nacho flavor they’re the perfect complement

to all of your South-of-the-border favorites… from salsas to taco salads.

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NO-RITOS NACHO CHIPS

GLUTEN-FREE | DAIRY-FREE | PALEO | HIGH-FIBER | GOOD SOURCE OF PROTEIN | LOW-CARB

YIELD: 36 chips (6 servings of 6 chips)

INGREDIENTS

DRY INGREDIENTS

o ¾ cup almond flour (80 g)

o ¼ cup coconut flour, firmly packed (25 g)

o 1 Tbsp. pumpkin seeds, finely ground

o 1 Tbsp. chia seeds, finely ground

o ½ tsp. sea salt

o 2 tsp. chili powder

o ½ tsp. cumin

o ½ tsp. paprika or smoked paprika

o ½ tsp. garlic powder

WET INGREDIENTS

o 1 pastured eggs

o ¼ cup grass-fed butter or virgin coconut oil, melted

DIRECTIONS

Preheat oven to 35O F.

In a small bowl, combine the dry ingredients.

In a medium bowl, combine the wet ingredients, whisking well.

Add dry ingredients to wet and mix well to form a dough.

Place the dough ball on a piece of parchment paper and top with another piece of

parchment. Roll the dough out into a rectangle with 1/8 inch thickness. Remove the top

layer of parchment. Trim the edges of the dough so you get nice straight edges. Then slice

the dough into triangles (see photo).

Place parchment with sliced dough on a cookie sheet. Transfer to oven and bake 8-10

minutes, watching to ensure they don’t burn. Turn the oven off and allow chips to crisp

another 10 minutes.

Store cooled chips in an airtight container.

NUTRITION INFORMATION PER SERVING

207 calories, 18 g fat, 9 g saturated fat, 5 g monounsaturated fat, 3 g polyunsaturated fat, 35 mg

cholesterol, 7 g carbohydrate, 1 g sugar, 4 g fiber, 6 g protein

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GREEN PLANTAIN CHIPS

Crunchy and crispy these super-simple, three-ingredient chips can be used

anywhere traditional corn chips are used. To get the greatest digestive benefits,

opt for the dehydration technique which will preserve the resistant starch that’s

naturally found in green, unripe bananas and plantains.

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GREEN PLANTAIN CHIPS

GLUTEN-FREE | DAIRY-FREE | PALEO | MODERATE-CARB

YIELD: 32 chips (4 servings of 8 chips)

INGREDIENTS

1 medium green plantain

½ tsp. fine sea salt

2 tsp. virgin coconut oil, melted

DIRECTIONS (DEHYDRATING)

Slice the plantains very thin (2nd thinnest setting) using a mandolin.

Place plantains into a dehydrator and sprinkle with salt.

Dehydrate for 7 hours at 160 F until crisp.

DIRECTIONS (BAKING)

Preheat oven to 350 F.

Sliced plantain into 1/8th inch thick slices on the bias.

Toss plantain slices with melted oil. Arrange in a single layer on baking sheet. Season with salt.

Transfer to oven and bake until golden and crisp, about 30 to 35 minutes. Rotate the baking

sheet and flip the plantains halfway through.

Place plantain chips on a cooling rack to continue crisping. Serve with salsa, guacamole or other

desired dip.

NUTRITION INFORMATION PER SERVING

76 calories, 3 g fat, 2 g saturated fat, 0 g monounsaturated fat, 0 g polyunsaturated fat, 0 mg

cholesterol, 14 g carbohydrate, 6 g sugar, 1 g fiber, 1 g protein

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PALEO PARSNIP CHIPS

Move over Terra Chips! Our homemade version of the classic root veggie chip uses

belly-flattening coconut oil – not inflammatory vegetable oil – to create a crisp

chip with benefits. These are also delicious when flash fried in coconut oil or high

heat avocado oil – just be sure to watch closely, as they burn quickly.

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PALEO PARSNIP CHIPS

GLUTEN-FREE | DAIRY-FREE | PALEO | MODERATE-CARB

YIELD: 8 servings

INGREDIENTS

2 parsnips, very thinly sliced

1 Tbsp. virgin coconut oil, melted

½ tsp. sea salt

DIRECTIONS

Preheat the oven to 350 degrees F. Line a baking sheet with unbleached parchment paper.

Pour oil over parsnips and toss to coat.

Place the parsnips on baking sheet in an even layer. Sprinkle with salt.

Bake parsnips for 15 minutes, then flip and bake another 10-15 minutes to crisp.

Serve immediately.

NUTRITION INFORMATION PER SERVING

68 calories, 4 g fat, 3 g saturated fat, 0 g monounsaturated fat, 0 g polyunsaturated fat, 0 mg

cholesterol, 9 g carbohydrate, 2 g sugar, 2 g fiber, 1 g protein

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SESAME-DIJON CRACKERS

These sturdy-and-crisp crackers make the perfect accompaniment to smoked wild

salmon, olive tapenade, sardines and your favorite grass-fed cheeses. Feel free to

swap the tahini for almond butter or sunflower seed butter, if you’d like.

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SESAME-DIJON CRACKERS

GLUTEN-FREE | DAIRY-FREE | PALEO | LOW-CARB

YIELD: 16 crackers

INGREDIENTS

3 Tbsp. tahini paste

1 pastured egg

2 Tbsp. sesame seeds (16 g)

¼ tsp. fine sea salt

2 tsp. spicy brown mustard

2 ½ Tbsp. coconut flour, packed (22 g)

DIRECTIONS

Preheat the oven to 325 degrees F. Line a baking sheet with unbleached parchment paper.

In a medium bowl, whisk the egg, tahini and mustard with a fork until smooth. Add the coconut

flour, salt and sesame seeds, stirring to form a thick dough.

Place the dough on a piece of parchment and roll to 1/8 inch thick rectangle. Use a sharp knife

to score the dough into 16 crackers.

Place the parchment with the dough onto a cookie sheet and transfer to the preheated oven.

Bake for 15 minutes. Remove from oven and let cool for 15 minutes.

Turn oven down to 300 F and return crackers to oven for another 10-12 minutes to crisp.

Let cool before breaking apart. Store in an airtight container and reheat in 300 F oven if re-

crisping is necessary.

NUTRITION INFORMATION PER CRACKER

33 calories, 3 g fat, 1 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 13 mg

cholesterol, 2 g carbohydrate, 0 g sugar, 1 g fiber, 1 g protein

If you have enjoyed the recipes in this book, we encourage you to…

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Discover How Easily You Can Whip Up the Most

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