Gluten-free rosemary crackers. Bet you can’t eat just one!

Gluten-free rosemary crackers. Bet you can’t eat just one!

A gluten-free diet appears to be “trending” these days. Exchanging a piece of toast for an extra egg or pouring a bowl of quinoa porridge instead of oatmeal is becoming increasingly common. While for some this is nothing more than a fad, for many others, turning to gluten-free alternatives is crucial for their well-being. Some of the ways in which gluten has been found to damage people’s health include:

  • Causes gut inflammation and leaky gut
  • Causes autoimmune diseases like hypothyroidism and type 1 diabetes
  • May be associated with some cancers
  • Gluten causes bacterial overgrowth in the gut, which can lead to digestive issues like GERD and ulcers

Why go gluten-free?

Foods like wheat, barley, rye and pasta, all of which contain gluten have been found to cause irritation in the gut. A lot of us have no problem when it comes to ingesting gluten-filled foods. However, those with celiac disease and others who may experience negative reactions to foods containing gluten may benefit from eliminating this protein from their diet. Apart from those who have a gluten-intolerance, there are many health benefits that comes with going gluten-free. These include:

  • Improves cholesterol levels
  • Increases energy levels
  • Improves digestive health
  • Reduces your risk of heart disease and certain cancers
  • Helps your body fight viruses and ward off germs
  • Forces you to eliminate unhealthy foods from your diet, like cake and muffins, and in turn causes you to replace these with healthier foods full of vitamins and minerals

Almond flour

Almond flour is a great gluten-free alternative to regular wheat flour. It is made strictly of almonds and offers you several health benefits:

Vitamin E: This antioxidant defends your cells against damage and prevents the clogging of your arteries. Those who suffer from vitamin E deficiency often experience: weakened muscles, vision problems and imbalance.

Biotin: Almonds are also a great source of biotin, otherwise known as vitamin H. Not consuming enough biotin will leave your nails frail and brittle. This vitamin has also been found to lower blood sugar levels and promote healthy fetal development.

The following recipe uses gluten-free ingredients, such as almond flour. This flavourful snack will keep your digestive health in check and allow you to avoid the risk of developing diseases caused by gluten.

This recipe is from and has been used with permission.

Gluten-Free Rosemary Almond Flour Crackers

Serves: 8
Prep Time: 5 minutes
Cook Time: 14 minutes


  • 3 cups almond flour
  • 3 large organic eggs
  • 3 teaspoons extra virgin olive oil
  • ¼ teaspoon sea salt
  • ½ teaspoon crushed dried rosemary
  • pinch of crushed red pepper flakes, optional
  • pinch of fresh lemon zest


  1. Preheat oven to 325°F.
  2. In a large bowl, combine all ingredients; mix well and use hands to form into a ball, then transfer dough to a flat surface lined with parchment paper. Place another sheet of parchment paper on top so that the dough is sandwiched in between the two pieces of parchment paper and use a rolling pin to create ¼ inch thickness. Remove and discard top parchment paper. Use cookie cutters, a pizza cutter or a sharp knife and slice crackers into desired shapes.
  3. Transfer bottom parchment paper and cracker shapes to a baking sheet. Bake for 12-14 minutes or until golden brown. Remove from oven; set aside to cool for at least 20 minutes.
  4. Serve with cauliflower tabbouleh or roasted broccoli with tomatillo salsa.

Nutritional analysis per serving

Calories: 312 • Fat: 28g • Protein: 11g • Carbs: 9g • Fiber: 5g • Sugar: 2g • Sodium: 26mg


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