Flaxseed Garlic Rolls with Zucchini and Pumpkin

These delicious linseed garlic rolls with zucchini and butternut squash can be filled with peppers and fresh sprouts, for example.

Serving size: We have designed the recipe as a snack or starter for 2 portions. This is a recipe just for the flaxseed garlic crackers. The ingredients for the filling are not included.

Time required: The high time requirement is primarily due to soaking the linseed and drying the crackers. The first step can easily be done the day before.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers almost three times the recommended daily requirement of omega-3 fatty acids. Vitamin B₁ and manganese are covered by 40%. The omega-3 fatty acids play a role in reducing inflammatory processes. Vitamin B₁ fulfils many tasks in energy metabolism and the nervous system. The trace element manganese is found primarily in plant-based, unrefined foods and plays a role in the formation of cartilage tissue, among other things.
The ratio of omega-6 to omega-3 fatty acids is an excellent 1:4.
You can find out more at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Linseed: Linseed is the seed of the flax plant (common flax, Linum usitatissimum). Linseed has a slightly nutty taste and a fat content of around 40%. Half of this is alpha-linolenic acid, a polyunsaturated omega-3 fatty acid. Therefore, linseed oil has the highest omega-3 fatty acid concentration of all known vegetable oils.

Zucchini: Zucchini is easy to digest, low in calories and rich in vitamins. Be careful with bitter-tasting zucchini. The bitter taste is caused by the poisonous bitter substances cucurbitacins. These cannot be destroyed by cooking and attack the stomach and intestinal mucosa. An increased content of bitter substances can arise, especially when grown at home (by backcrossing home-grown seeds or crossing with other pumpkin plants).

Butternut squash: The butternut squash has a relatively thin skin and a high proportion of light orange flesh, which has a buttery, slightly nutty aroma. The butternut squash has a high content of beta-carotene, which is good for skin, hair and eyesight. 100 g of butternut squash covers around 80% of the daily requirement of beta-carotene. It also contains plenty of vitamin C. Compared to other types of squash, it contains relatively high calories but hardly any fat.
The butternut squash can also be eaten raw, as in this recipe.

Raw food and temperature: Raw food is defined as natural foods that do not exceed a temperature of 42°C before they are prepared. Above this temperature, many proteins in natural food denature, which means that a line is drawn between cooked and raw food. Many household ovens do not allow their temperature to be regulated below 50°C. In this case, opening the oven a crack allows an internal temperature of less than 50°C. Nevertheless, dehydrators are a reliable alternative for those who follow a more strict raw food diet.
In the United States, raw food preparation is often accepted as long as the ingredients are not heated above 47 °C.

Oven or dehydrator: As mentioned in the tips, you can dry this dish either in the oven (at 50 °C convection with a gap-wide opening) or in the dehydrator.