Cilantro Onion Crackers

After countless doctor appointments and endless misdiagnoses over the past 10 years, I finally was able to diagnose myself with candida, an overgrowth of yeast in the digestive tract which affects up to 2/3 of people in America. How do I get rid of this pesky disease? An anti-candida diet which eliminates all forms of sugar including almost all fruits and grains (except grain like seeds and brown rice), caffeine, alcohol, most processed foods, and all dairy!

So for the next 4-5 months, I’ll be taking you on my journey of navigating this new diet, and really, a new way of life. One of my first recipe successes: delicious homemade crackers adapted from a recipe I found in Raman Prasad’s Recipes for the Specific Carbohydrate Diet:



6 egg whites

2 cloves garlic, grated

1/3 cup finely chopped onion

1/4 tsp salt

1/4 tsp black pepper

1/8 tsp baking soda

2 tbsp finely chopped fresh cilantro

2 – 2 1/2 c millet flour

Preheat oven 350?F. Grease a baking tray with organic oil.

In a medium sized bowl, beat the egg whites until stiff, set aside.

In another bowl, mix the garlic, onion, salt, pepper, baking soda, cilantro, and millet flour.

Slowly fold in the egg whites until the dough is well mixed.

Scoop out 1 tsp of dough at a time, roll it in a ball, then press it flat on your baking sheet to the thickness of a regular cracker. Once you have all your dough on the pan, add a sprinkle of chunky sea salt to taste.

Place in oven, and bake until they are brown all the way around, 20-30 minutes (the ones in the picture are actually too light and were a bit soft in the middle, you want them brown like a cracker… you may even think you burnt them, but you didn’t)

This is great for a quick snack or when I just want something crunchy to munch on that’s “legal” on the anti-candida diet. I just put the whole batch of them in a big zip lock bag so I have them to grab easily throughout the week.


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  1. mary spangler says:

    Isen’t this Kat’s?

  2. Glad you are writing about this very real syndrome. I went undiagnosed for at least 10 years and had it so bad it took me another 10 years to finally banish. Sometime I’ll tell you my story.

    • katspangler says:

      I would love to hear your story! I know how frustrating an issue it is and even more frustrating that so few in the health care field seem to even know what it is…. 10 years is a long time to fight the battle against candida, I give you serious props for getting through it :)

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