Spiced Linseed Crackers with Butter Bean Hummus - A nourishing snack and a closer look at fibre, resistant starch and phytoestrogens

One of my favourite snacks is hummus with linseed crackers. It’s such an easy and delicious savoury treat – it’s usually gone within no time when I have guests, and well… equally so when I’m by myself.

Linseeds are rich in soluble fibre and healthy fats and make a fabulous nourishing snack. Soluble fibre helps keep digestion moving and supports the body in clearing excess hormones through the gut. It also binds to cholesterol and other metabolic waste products so they can be carried out of the body more efficiently – one of the many ways fibre supports both metabolic and hormonal balance.

They are also one of the richest sources of lignans, a type of phytoestrogen. Phytoestrogens are naturally occurring plant compounds that can gently interact with our oestrogen receptors. Interestingly, they don’t behave exactly like our own hormones – depending on the situation they can have a balancing effect by either mildly mimicking or gently modulating oestrogen activity.

This is one of the reasons why foods rich in phytoestrogens are often considered supportive during perimenopause, when hormone levels can fluctuate quite dramatically. Some women also find them helpful for PMS, where supporting a more balanced oestrogen–progesterone relationship can make a difference. When combined with the fibre they naturally contain, foods like linseeds also support the body’s ability to metabolise and clear hormones efficiently. Isn’t nature clever?

In some parts of the world butter beans are called Lima beans, and their soft buttery texture makes this hummus extra smooth, while the crunchiness of the crackers brings a delicious fibre-rich contrast.

Butter beans also happen to be a wonderful source of resistant starch, a type of carbohydrate that quite literally “resists” digestion in the small intestine. Instead of being rapidly broken down into glucose, it travels further down to the large intestine where it becomes food for our beneficial gut bacteria. When these microbes ferment resistant starch, they produce short-chain fatty acids such as butyrate, which help nourish the cells lining the gut and can support more stable blood sugar responses.

So this little snack delivers far more than flavour and texture. It provides plant protein, healthy fats, fibre, omega oils and gut-loving spices – a simple combination that keeps you satisfied and energised for longer.

Spiced Crackers with Butter Bean Hummus- Serves 3-4

Ingredients: (ideally organic) Butter Bean Hummus

400g butter beans ( canned)

1-2 clove of garlic

2 tbsp tahini

2 tbsp of water

8 tbsp of cold pressed extra virgin olive oil

1 tbsp coriander seeds

1 tsp cumin

2 -3 tbsp of freshly squeezed lemon juice

freshly ground pepper

1 pinch of sea salt

Spiced crackers

2 cup of linseeds

1 cup of hemp seeds

1 cup of sun flower seeds

1 tbsp of brown rice miso paste

1 inch of organic crushed ginger

1 tsp of chili flakes

2 cloves of garlic

330ml water

Method

Butter Bean Hummus

1. Place all ingredients in a food processor and blend until smooth and creamy. If needed, add a little more water to reach your desired consistency.

2. Season to taste and adjust the seasoning with lemon juice, salt or pepper if needed. The hummus will keep in an airtight jar in the fridge for up to a week, making it perfect to prepare in advance. Serve with the crackers or enjoy with fresh vegetables.

Spiced Linseed Crackers

1. In a large bowl, mix all ingredients together thoroughly. Leave the mixture to soak for at least 2–3 hours so the linseeds absorb the water and form a gel-like consistency.

2. Preheat the oven to 140°C. Spread the mixture thinly onto a baking tray lined with baking paper, pressing it down evenly with the back of a spoon or spatula.

3. Bake for 35–45 minutes. The baking time will depend on how thick the mixture is spread. The crackers are ready when the surface feels dry and firm. If the mixture still bends easily when lifted with the baking paper, it needs a little longer in the oven.

4. Once baked, leave to cool completely and cut into squares using a sharp knife or pizza cutter.

5. Store the crackers in a Kilner jar or airtight container. Just make sure the lid is tightly closed, otherwise they may soften.