Raw Vegan Cheesy Onion Bread / Crackers with Leftover Nut Milk Pulp

Category:

Uncooked & Raw Vegan, High Nutrients (high ANDI score food, G-BOMBS, superfoods), Kids Friendly, Low Carb, Umami / Savoriness, Dehydrator, Bread / Cracker / Wraps/ Crust, Dairy Substitute / Dairy Alternative, Pulp Recipes (from nut milk, soy milk, juice...), Nut, Seed or Coconut Milk Pulp

by LenaMumma

Any nut milk pulp? Raw Vegan Cheesy Onion bread/crackers have a unique taste and can be done with almost any nut/seed milk pulp, such as almond, walnut, cashew, hemp or similar nut or seed milk pulp.

Any type of onion? Unlike fresh onions, dehydrated onions are both mild and delicious, and even children love them! You can use white, yellow or red onions.

Grounded vs soaked flax seeds? You can use grounded or whole flax seeds. Both will work. Using grounded flax seeds - the bread becomes softer, and also they dehydrate faster. Using whole soaked flax seeds, crackers become more crunchy. You can grind the flax seeds in a regular glass blender, grinding flax seeds in the plastic blender will scratch the blender sides and bottom and plastic scrapes are not part of our recipe :-)

With or without oil? Oil is optional, it makes bread/crackers softer, if you do not want to use any oil, crackers, will still be very good, just a little harder.

Nutritional yeast, lemon/vinegar, soy sauce/miso? These are all optional ingredients that give your crackers a cheesy flavor. Your onion cracker will still taste amazing even without some or all of these ingredients. Nutritional yeast, with coconut oil, will give your crackers/bread the most cheesy flavor.

EQUIPMENT

Blender - Good news! You do not need an high-priced, high-powered, high-speed blender (such as Vitamix or Blendtec) to grind you flax seeds. NOTE: BPA-free blenders are not truly BPA free - according to independent studies. We recommend using a stainless steel or glass jar blender without plastic on the bottom (Oster Pro 1200 - Amazon Affiliate link) to avoid toxic chemicals from plastic leaching into your food. For more details: Click here to watch our videos about "BPA Free" claims & Blenders.

Dehydrator or oven? This recipe can probably be made in the convection oven on the low heat, I use this stainless steel dehydrator (Amazon Affiliate link) that works great for raw crackers and various other raw food recipes.

Fairly difficult

Fairly cheap

Preparation time 20m

Cooking time 16h

INGREDIENTS

For 1 Batch(es)

Recipe

2 LB - Onions, sliced (not shredded, shredded onions will taste bitter)
2 Cups - Nut/seed pulp (any nut or seed pulp will work, except maybe grain pulp or coconut pulp)
2 Cups - Fax seeds, soaked in 2 x more water) or grounded flax seeds with1 cup of water
0.25 Cup(s) - Coconut oil or any other oil such as flax or olive oil (optional or use less)
2 Tbsp - Soy sauce or miso (reduced sodium or use less)
0.25 Cup(s) - Nutritional yeast (optional)
2 Tbsp - Lemon juice and/or vinegar (optional)

DIRECTIONS

Mix all ingredients. If you use miso, mix with little bit of water, so it can mix well/equally with the rest of the ingredients.
Spread about 3/8" or no thicker than 1/2“ thickness onto a silicone dehydrator sheet. The thinner you spread, the faster it will dehydrate.
Place crackers into the dehydrator and turn on the dehydrator to about 120-140F (the higher temperature the faster it will dehydrate).
The onion crackers should be ready in about 8 hours. Flip the crackers. Here is instruction how to easily to flip crackers or see this image below.
Dehydrate until fully dry. The amount of time it takes to fully dehydrate will depend on:
1) thickness of the crackers - the thinner, the faster,
2) dehydrator temperature - the higher, the faster,
3) ambient humidity (amount of moisture in the air) the dryer the faster.

Makes: 1 batch, will fill 2-3 dehydrator sheets.

Recipe notes

SUGGESTIONS FOR RECIPE INGREDIENTS:

FLAX SEEDS

Brown or golden? I buy whatever organic flax seeds are available in the bulk section of the store, so I can reduce plastic packaging, which is killing and harming wildlife/animals.

Taste - brown or golden? I prefer golden flax seeds, they both taste nutty, but golden flax seeds have milder, more pleasant taste.

Nutrition - The nutritional value of golden and brown flax seeds are very similar. "the brown seed surpassed the “Dakota Gold” in the omega-3 fatty acid, alpha-linolenic component of that oil. The July 2001 brown flax seed samples contained almost 59 per cent omega-3 fatty acid compared to about 51 percent in the “Dakota Gold” samples. Thus, the evidence points to nutritional equality of brown and golden flax."

NUTRITIONAL YEAST

Buyer Beware! "Non-GMO" nutritional yeast is NOT truly Non-GMO - Most nutritional yeast sold in the USA are manufactured by Red Star. You might see different brand names, but they are most likely just rebranded/relabeled/repackaged Red Star nutritional yeast. Red Star labels their yeast as non-GMO based on the fact that the yeast itself is not a Genetically Modified (specifically transgenic) Organism, but their yeast is often grown on GMO molasses (I have emails from Red Star confiirming this). So, if you do not want to support GMO look for USDA Certified Organic nutritional yeast. Currently, certified organic nutritional yeast is expensive and/or packaged in plastic (plastic pollution kill/harm wildlife/animals by million/billion each year).
The same GMO feedstock situation applies to non-organic baking yeast, and vegan DHA supplements extracted from algae. Based on my intensive research, currently, there is no truly non-GMO DHA supplement.
Fortified or non-fortified nutritional yeast?
Fortified nutritional yeast has controversial synthetic folic acid. Research shows that synthetic folic acid (not to be confused with folate) may be a contributor to cancer. Certified Organic yeast is unfortified and truly non-GMO.
I was able to find only one nutritional yeast brand that was relatively affordable, in a decent package size (15.9 oz), that is non-fortified, at Whole Food as the "Whole Foods Market" brand. It is also made in Estonia (part of the Europian Union), so it is possible that it is also grown on non-GMO molasses, but I have not yet confirmed this. Unfortunately, it is packaged in a unrecyclable container with a plastic lid, so I eat nutritional yeast very rarely. :-(

COCONUT OIL

Coconut oil can be made from coconuts harvested by enslaved monkeys. Thailand, Sri Lanka, Indonesia, Malaysia, India and other countries in the region have a high-percentage of their coconuts harvested by enslaved monkeys.
There are lists of companies on the internet that claim that they do not use monkeys to pick coconuts. Based on my experiences as a skeptical consumer, I do not just automatically trust any company based only on their words (often found to be just marketing rhetoric), since they could be deceiving/lying. I would guess that some of these list companies may A) have never even seen the coconut farm(s) they buy from or B) have never independently investigated where their coconuts come from, since they just buy wholesale coconuts or already processed coconut products.
So, to be sure I would only buy coconuts from countries that I am sure do not use monkeys. e.g. Mexico (unverified). Please note if a coconut product says "Made in USA" (for example coconut oil or flour), it does not necessarily mean that the coconuts are grown and picked in the USA. A, Made in USA, coconut product can be from 100% imported product(s), since the "Made in USA" label/claim usually refers to where it is processing, not where it is grown.

NUTRITION FACTS

(diet, vegetarian, gluten free, lactose free)

Per Serving

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