Inside: healthy and yummy dragon-shaped crackers that are high in protein, fiber, and healthy fats. Gluten-free, honey-sweetened, kid-approved.
If you have kids, you know how much they love snacking. But there aren’t that many snack foods you can feel good about feeding your children.
I partially solved this problem by giving my kids smaller portions of our regular meals. Beef stew as a mid-morning snack? Why not! It’s a good solution health-wise but not very convenient on the go. Can you imagine the logistics of feeding your children beef stew while driving a car?
So I set out to put together a collection of delicious snack recipes I could feel good about giving my children—something with healthy protein and fat, good fiber, and without too much sugar, salt, or processed ingredients.
These dragon crackers are one of those recipes. Coconut flour is high in fiber, fat, and healthy protein and it’s gluten-free. The high protein content of egg whites will satisfy the hunger pangs and fuel those growing muscles. And immune boosting honey will add a touch of sweetness and help your child ward off viruses during cold and flu season.
If the plain crackers start to get boring, you can transform them with all kinds of toppings: cream cheese, Irish butter, ghee, spinach dip, honey, scrambled egg, etc.
Yummy Dragon Crackers
What you need
½ cup coconut flour
¼ tsp salt
¼ tsp baking soda
¼ tsp cinnamon
2 egg whites
¼ cup coconut oil
¼ cup honey
2 tsp vanilla extract
Dragon-shaped cookie cutter
What to do
- Mix dry ingredients.
- Put coconut oil in a large microwavable bowl and microwave for 15 seconds to soften it (but not to melt it).
- Add the rest of the wet ingredients to melted coconut oil and beat with a handheld mixer.
- Add the dry ingredients and mix until dough ball forms. If it doesn’t form because the ingredients are too wet or crumbly put the bowl in the fridge for 5-10 minutes.
- Put the dough ball on a piece of parchment paper and add another piece of parchment on top. Roll into a pancake about a quarter of an inch thick.
- Lift the top parchment and use a cookie cutter to cut the dough into shapes. If the dough is sticking to the cookie cutter, place the dough in the fridge for 5-10 minute to firm it up. You can also spray the cookie cutter with spray oil (like PAM). Once you cut the cookies collect the scraps of the remaining dough for the next batch.
- Lift the bottom parchment paper with the cut out crackers still on it and place inside a cookie sheet that can fit in your fridge. Refrigerate for 30 minutes. (Refrigerating the cookies before baking makes a huge difference to texture and flavor.).
- While the first batch of crackers is cooling, collect scraps of the remaining dough, reroll, and cut more crackers.
- Preheat the oven to 350 F.
- Take the refrigerated crackers out and use a toothpick to prick holes or scales all over the crackers.
- Bake for 7-9 minutes in a convection oven. Add 2-3 minutes if you are using a regular oven and turn the crackers over half-way through.
In my family, the first batch disappears in a matter of minutes.
If you are short on time, forget the cookie cutter and just roll the dough into a rectangle.
Bake it for 8-10 minutes until golden brown, and cut into rectangles or squares.
Did you know that we have a bunch of recipes kids can cook? Head over to our Kids Cook page and check them out.