Flakey Oat and Chickpea Crackers

|Katie Layland
A flakey, crunchy eczema friendly snack recipe is hard to come by on the Eczema Detox programs and these crackers do not disappoint.
If you can stop yourself from eating all of these crackers in one sitting, then these serve as a yummy afternoon snack either by themselves or with a tasty eczema friendly dip such as beetroot hummus. 

The health benefits:

Chickpeas are packed with protein and provide a great source of insoluble fibre which helps to keep your gut healthy. Chickpeas are also a rich source of folate and minerals for healthy collagen formation in the skin including iron, manganese, copper and zinc. 

Oats are a good source of vitamin E, zinc, potassium, manganese and silica which is an essential mineral for strengthening connective tissue in the skin. The oat fibres (beta glucans) work to feed our intestinal bacteria, which helps to support and nourish the healthy bacteria in our large intestine. So not only are these a delicious snack, but they'll also give you healthy skin and a happy gut. 

This dish is FID friendly (Food Intolerance Diagnosis program from The Eczema Detox), 
If you do not tolerate chickpeas, other beans could be trialled. We also tested canned brown lentils and these also worked well  (but we found chickpeas to be the easiest and tastiest for crackers). 
Makes: 1 batch of crackers (about 25-30) 
Prep Time: 15 minutes
Cooking Time: 30-40 minutes

INGREDIENTS:

  • 1x 400 gram can chickpeas (drained and rinsed)
  • 1 cup of oats
  • 1-2 teaspoons of garlic powder or 1-2 cloves of fresh garlic crushed (depending on taste)
  • 1/2- 1 teaspoon of good quality salt such as Celtic sea salt   
  • 1/8-1/4 teaspoon of ascorbic acid or citric acid mixed into 1 tablespoon of filtered water depending on taste (or omit from recipe)
  • 1/4 cup of rice bran oil
  • Optional - 1-2 teaspoons of dried chives   

    METHOD:

    Pre heat the oven to 180°C (355°F)

    Add the oats to a food processor and mix until they become very finely chopped, then add the chickpeas to mixture. Once well mixed, add in the ascorbic acid water, salt, garlic and chopped chives (if adding to the recipe). 

    Mix again using the pulse method on your food processor, adding the oil slowly (through the chute of the food processor is best) until the mixture comes together into a ball. Taste and adjust if needed with additional garlic, salt or chives. 

    Cover a baking tray with baking paper and begin pressing the mixture out over the baking paper. Cover the mixture with another sheet of baking paper and using a rolling pin, roll the mixture evenly to about 1/2 cm thick. Remove the top sheet of baking paper. 

    With a pizza roller or knife, cut the mixture into cracker shapes of your choice (we cut them very roughly to give an irregular look to each cracker as pictured). 

    Prick each cracker with a fork then place in the over for about 30-40 minutes or until lightly browned and firm. You may need to take some crackers out sooner than others as the crackers on the outside may cook quicker. 

    Remove from the oven and allow to lightly cool before devouring.  

    Store in an airtight container or glass jar. 

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    At Eczema Life, we recommend following a low food chemical program based on nutritionist Karen Fischer's 'The Eczema Detox' book. Along with our additive-free supplements for skin health and wellbeing. 

    Click on the images to view more details:

        

    Food photos and recipe by Katie Layland  

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    Frequently asked questions

    Does food allergy trigger eczema?

    Food allergy and eczema are closely linked, and allergies can absolutely make eczema worse, but they're often not what starts it in the first place. In fact, research suggests the reverse may be more accurate: eczema itself may come first and increase the risk of developing food allergies, rather than the other way around (Tsakok et al. 2016). One study found that babies with eczema were up to six times more likely to become
    sensitised to foods compared to those without eczema. In children with established eczema, up to 66% showed food sensitisation, with confirmed food allergy in up to 81% of cases (Tsakok et al. 2016).

    If you or your child has a diagnosed food allergy, those foods should be avoided for now. For additional guidance, the Food Intolerance Diagnosis (FID) Program in The Eczema Detox book can help identify food intolerances that do not show up in allergy tests (see next FAQ).
    Do food allergy tests help eczema?

    Skin prick tests and other food allergy tests including blood tests and patch tests can be unreliable on their own, so an oral food
    challenge (supervised by an allergy specialist if you are prone to anaphylaxis), is the most accurate way to confirm whether you or your child is reacting to a particular food. For additional guidance, the FID Program in The Eczema Detox book can help you to identify your personal triggers.
    About the authors

    Ren Karen Fischer is a nutritionist, mother of two, and award-winning author of seven books, including the bestsellers The Eczema Diet and The Eczema Detox. Fischer is also a peer-reviewed published researcher, and is currently undertaking eczema research as part of a Master's by Research at Bond University. Combining clinical research with real-world experience, she is dedicated to advancing evidence-based care for eczema.

    Nutritionist Bonnie Taylor holds a Bachelor of Health Science degree and helps people with eczema identify their individual triggers through the FID Program. Taylor has worked alongside Fischer for many years and offers nutrition consultations by appointment.