Saturday, March 27, 2010

Quick Snack: Broccoli and Onion Flax Cracker with Nut Cheese and Veggies

I wanted to post this to give you some ideas of what to do with the broccoli and flax crackers and nut cheese in addition to the raw pizza. As I have mentioned before I prefer to snack until dinner time. At lunchtime today we had fresh vegetable and fruit juice and this nut cheese topped cracker. Of course Dan had more than one cracker, but this with the juice one cracker was enough for me. Here is what I did.

Broccoli and Onion Flax Cracker with Nut Cheese and Veggies
Serves 1


1 broccoli and onion flax cracker/bread
½ tablespoon lemony pine nut and macadamia ricotta
1 grape tomato, thinly sliced
3 very thin slices of cucumber (about ¼ inch in total)
1 pinch oregano
1 pinch pepper


Spread nut cheese on cracker, top with cucumber, tomato, oregano, and pepper.

Nutritional Information:

Amount Per Serving
Calories - 154.39
Calories From Fat (59%) - 91.65

Total Fat - 10.54g
Saturated Fat - 1.05g
Cholesterol - 0mg
Sodium - 102.11mg
Potassium - 231.53mg
Total Carbohydrates - 11.53g
Fiber - 6.19g
Sugar - 1.4g
Protein - 5.17g


This reminds me very much of a crostini that I used to make with strained ricotta that I flavored with lemon and herbs. The nice thing about this particular recipe is that when everything is in the refrigerator it is literally a two minute item. When I am not in the mood to cook (and yes that even happens to me) I love quick things like this. It would also be good with sliced olive, sun-dried tomatoes, artichokes, anything you can dream up.

For those of you that are concerned about protein this one little snack has 5 grams. While that doesn’t sound like much those grams add up quickly. Since I have been getting quite a few protein emails recently I may write a post on that early next week. Hopefully I will have the time.   There are so many things I want to do I know some of them will have to wait.

This one little cracker contained approximately 710IU of vitamin A, 23mg of vitamin C, 28mg of calcium, 28mcg of folate, 51mg of phosphorus and 24mg of magnesium. Considering how small this was that is quite a bit of nutrition. This is also great to have with a salad, in place of baked bread, or with a nice soup.

Unrelated note:

Today has been less productive that I had hoped, but tomorrow is another day. Finger crossed that I can make up the ground I lost today on my projects. My to-do list seems to get longer by the day.

For our new vegan reader I wanted to outline what we ate today (with recipes to follow tomorrow on a few items). We started the morning with oatmeal, topped with cinnamon, wild blueberries, ground flaxseeds and walnuts. To go with this we had our green tea with ginger and our green drink. Lunch was fresh veggie and fruit juice with this nut cheese topped cracker. Dinner was enchiladas filled with black beans, brown rice and veggies topped with tofu and tahini sauce and a fresh salsa on the side. I will post the dinner recipes tomorrow. After dinner we did have a cookie dough truffle. Even the parents approved whole heartedly of dessert. Before bed we will have another fresh veggie and fruit juice and green drink. If once I calculate all our nutrition for the day the calorie count seems light Dan may have another snack.

For now I need to get back to my to-do list. I hope to be back tomorrow morning with the recipes from dinner tonight. I have also changed our veggie and fruit juice and wanted to share that with you in addition to why I changed it. Because you all know there was a nutritional reason for the change.

I hope you are all having a fabulous weekend. Talk to you again soon.


  1. Hey there lovely lady, I think you probably deserved to have a slightly lazier day. Knowing you, it was probably far busier than you're letting on too! ;-) I really have to make that "cracker" it sounds so good. Thanks for the protein comment too. I love that you include the nutrition by the way.

  2. NOM NOM NOM!!!!
    I wish we lived closer so I could just walk over and eat your food!! lol
    I cannot wait for your protein blog!!
    Kaiti made a insanely good smoothie today with fresh strawberries, banana, carrots, parsley and pear! So good!
    Unfortunately I dumped my first one all over the floor in kaiti's room where I was painting and it hit the wall I just painted! Darn it!!!
    But Kait made me another one including a strawberry perched on the side..such a good girl!!
    Talk to you late my wonderful friend!!

  3. I really have to make those crackers! ;)

  4. These look so good and so healthy...thanks for all the great ideas.

  5. Heather,

    You know me too well. ;-)

    I think the toughest dietary change we have made so far was to cut back on baked bread. It took me quite a while to warm up to the flax version. But now it now tastes "normal" to me. I tender to have one of these crackers every day now mid-day. With the raw broccoli, onion and flax I know they are super healthy, which is great for us. The nut cheese and veggies makes them taste fantastic too. What would I do without nut cheese? Glad I don't have to find out! As you can see with one of these every day I always get my healthy fat in.

    Protein has a been a popular topic recently, not just with you. Just for curiosity do you have a daily protein target? I tend to find as long as I get over 45 grams I am good. But normally I reach 60 grams without trying too hard.


    Thanks, that was very sweet of you. :-)

    After Michelle, Heather and then you emailed about protein I knew I should write something on it. Now I just need to find time.

    Kaiti's smoothie does sound very interesting. You were right about her smoothies! Sorry you spilled the first one on your freshly painted wall. I can just imagine the mess. (shudders)


    I really like these crackers, I hope you do try them. Of course the nut cheese and veggies really makes this. ;-) I like to glid the lily.


    I hope you had a great gardening day today.

    I see you noticed all the cracker possibilites. Can you tell how often I have these? Tomorrow there may be a new "spread" idea for them.

    I hope you are all having a great weekend and talk to you later,

  6. Looks yummy, I have got to try these crackers! First I need to get to the market, I used all of our broccoli in last nights salad;)

  7. Janet,

    I have made these with mostly defrosted frozen broccoli when I didn't have fresh and it works great. In case you had that in freezer I wanted to mention it.

    hope you are having a good weekend,


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