Sourdough Rye Crackers

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These sourdough rye crackers are my favorite way to enjoy properly prepared traditional grains in a cracker.

Sourdough rye crackers 

Sourdough rye crackers are one of my favorite snacks to have on hand. Crackers are one of those foods where it can feel easy to compromise on traditional food principles, but it doesn’t have to be that way!

These crackers are made with properly prepared sourdough grains and are packed with nutrients that your body will love. They taste so good, I just know that you will love them!

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The perfect way to use sourdough starter discard 

Once you start using sourdough starter, it can be addicting! There are just so many delicious treats that you can make for your family that is full of nutrient goodness that taste great. 

I love that these crackers pair perfectly with nutrient dense dips like liver pate. They are also tasty with cheese for a quick snack on the go.

Since we avoid grains on GAPS, these crackers are not GAPs approved, but I do have a delicious cheese cracker recipe that is GAPS approved that I definitely encourage you to try! 

I have been making these sourdough rye crackers for a long time. They are basically a staple in my home at this point! Here are a few tips and tricks for making the best crackers for your own family:

• Give yourself time for the fermentation process – around 8 hours
• I like to use freshly ground rye flour, but having sprouted rye flour will also work
• If your dough is sticking to the rolling pin, rub whatever type of fat you are using in your recipe onto your rolling pin. This will help the dough flatten and make this step much simpler. 
• After 10-12 minutes, I have found that the outside crackers are done so I like to remove those with a spatula while the inside crackers need a few more minutes. 
• When storing these crackers, place them in an airtight container and leave them at room temperature. These will be good for about a week. If you want to save them for longer, you can freeze them.

How to make homemade sourdough rye crackers

Ingredients:

• 1 cup of sourdough starter
• 1 tsp mineral salt
• 1 TBSP of caraway seeds
• 2 tsp of onion powder
• ⅓ cup melted fat (butter, lard, tallow)
• 1 cup rye flour 
  

Instructions:

1. Mix all ingredients with a wooden spoon until the ingredients are a dough texture.
2. Let the dough sit covered with a towel on the countertop. Allow to ferment for eight hours (I prefer to do this step the night before and let it sit overnight)
3. When ready to make crackers, preheat oven to 350ºF
4. Take the dough and divide it into two equal portions. On a baking mat or parchment paper, roll out the dough as thinly and as evenly as possible.
5. Score the dough into the size you prefer. I typically use a pizza cutter. 
6. Pierce each cracker with a fork and sprinkle salt to your desired taste. 
7. Place a baking mat or parchment paper with dough on it onto a baking sheet and bake for 15 minutes.
8. Repeat the rolling process with the other half of the dough.
9. Once they are done baking, let your crackers sit on a cooling rack to let them crisp up.

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Mineral salt
Caraway seeds
Onion powder
Traditional fat
Rye flour

Here are some of the health benefits of eating sourdough 

Easier Digestion: The fermentation process in sourdough bread breaks down complex carbohydrates and gluten, making it easier to digest compared to regular bread. This can be beneficial for individuals with gluten sensitivity or mild gluten intolerance.

Improved Nutrient Absorption: The fermentation process also enhances the bioavailability of nutrients in sourdough bread, allowing your body to better absorb vitamins and minerals such as iron, zinc, and magnesium (source).

Lower Glycemic Index: Sourdough bread has a lower glycemic index compared to bread made with commercial yeast. This means it causes a slower and steadier rise in blood sugar levels, which can be beneficial for managing diabetes and promoting stable energy levels.

Prebiotic Properties: Sourdough bread contains natural prebiotics that feed the beneficial bacteria in your gut. This can help support a healthy gut microbiome and improve overall digestive health.

Reduced Phytic Acid: Sourdough fermentation helps break down phytic acid, which is an anti-nutrient found in grains. Phytic acid can interfere with the absorption of minerals, so reducing its levels through fermentation can enhance mineral availability in the body.

Potential Gluten Tolerance: Some individuals with gluten intolerance or sensitivity find that they can tolerate sourdough bread made with long fermentation periods. The fermentation process breaks down gluten proteins, which may make it easier to digest for these individuals.

Natural Preservation: Sourdough bread has natural antimicrobial properties due to the lactic acid bacteria present in the fermentation process. This can extend the shelf life of the bread without the need for artificial preservatives.

It’s important to note that individual experiences may vary, and if you have specific dietary needs or health concerns, it’s best to consult with a healthcare professional.

Helpful tips when using sourdough starter

I love my sourdough starter and, with some practice, I know that you will love yours too. Here are a few tips that I like to tell my friends when they are beginning their sourdough starter journey:

1. Plan ahead and be patient. Sourdough starters take time to grow and ferment, so try to plan ahead.
2. Give yourself some grace! It takes time to learn how to properly care for your sourdough starter, but it is definitely worth it.
3. Hydration levels with your starter are going to give you different cracker densities, so keep that in mind. If you use a sourdough starter with a lot of hydration, for example, I have found that the cracker is more airy with a bigger crunch. It’s up to what you and your family prefer, so try experimenting until you make your ideal sourdough rye cracker!

Here are some of my wildly popular sourdough recipes to try next

Sourdough Pancakes 

Sourdough Hamburger Buns

12 Ideas for Sourdough Discard Recipes

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If you make this recipe and love it, please give it 5 stars! Also, tag me on Instagram @bumblebeeapothecary

GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and opinion. It is for general information purposes only, may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.