Rosemary–Parmesan Seed Crisps: The Logical Crunch of Keto Simplicity

Nutritional Overview

(per serving)

Calories: 190 kcal
Protein: 8 g
Fat: 16 g
Carbohydrates: 3 g
Fibre: 2 g
Sugars: <1 g

(Values approximate; based on one serving of five crisps.)

Ingredients

(Serves 4)

¾ cup mixed seeds (pumpkin, sunflower, sesame)
½ cup finely grated parmesan cheese
1 tbsp ground flaxseed
1 tsp finely chopped fresh rosemary (or ½ tsp dried)
¼ tsp garlic powder
Pinch of sea salt and cracked black pepper
1 egg white

Method

1. Mix the deliciousness:
   Preheat oven to 180°C (350°F). In a medium bowl, combine all seeds, parmesan, rosemary, garlic powder, salt, and pepper. Stir in egg white until the mixture just binds together.

2. Shape the crunch:
   Spoon tablespoon portions onto a parchment-lined tray and flatten gently into thin rounds. Aim for even thickness to ensure crispness.

3. Bake:
   Bake for 10–12 minutes until golden and aromatic. Cool completely to achieve a perfect, glass-like snap.

4. Sophisticated serving:
   Serve as a standalone keto snack, or pair with guacamole, herbed cream cheese, or olive tapenade for an elegant low-carb appetiser.

The Science of the Snack

Pumpkin Seeds (Cucurbita pepo):
High in magnesium, zinc, and omega-3 fatty acids, pumpkin seeds reduce inflammation and support muscle recovery. Their phytosterols help regulate cholesterol metabolism (Rios et al., 2018).

Sunflower Seeds (Helianthus annuus):
Rich in vitamin E and selenium, sunflower seeds protect cellular membranes from oxidative stress. They also provide linoleic acid, a key anti-inflammatory fatty acid (González et al., 2019).

Sesame Seeds (Sesamum indicum):
Sesamin and sesamol, two lignans found in sesame, have shown potent anti-inflammatory and hepatoprotective properties (Pathak et al., 2014).

Parmesan (Parmigiano-Reggiano):
Aged cheese like parmesan offers bioavailable calcium, phosphorus, and peptides with antioxidant activity. The fermentation process enhances glutamate levels, lending a savoury umami taste while remaining low in lactose (Tidona et al., 2021).

Rosemary (Rosmarinus officinalis):
Rosemary’s carnosic acid and rosmarinic acid act as natural antioxidants and neuroprotectants, enhancing memory and reducing oxidative damage in neural tissues (Bakirel et al., 2018).

Flaxseed (Linum usitatissimum):
Flax provides alpha-linolenic acid (ALA) and lignans that support heart and hormonal health. Its soluble fibre improves satiety and helps maintain digestive balance - an important aspect of long-term keto success (Kajla et al., 2015).

References

Bakirel, T., et al. (2018). Antioxidant and anti-inflammatory effects of rosemary extract. Food Chemistry, 248, 77–85.
González, C. A., et al. (2019). Sunflower seeds: nutritional profile and health benefits. Nutrients, 11(5), 1206.
Kajla, P., Sharma, A., & Sood, D. R. (2015). Flaxseed - A potential functional food source. Journal of Food Science and Technology, 52(4), 1857–1871.
Pathak, N., Rai, A. K., & Kumari, R. (2014). Sesame: Bioactive compounds and health benefits. Plant Foods for Human Nutrition, 69(2), 107–115.
Rios, J. L., Recio, M. C., Giner, R. M., & Manez, S. (2018). An update review of safflower and pumpkin seed as functional foods with potential benefits on inflammation. Food & Function, 9(3), 1281–1298.
Tidona, F., et al. (2021). Health benefits of aged cheese peptides. Dairy Science & Technology, 101(3), 345–357.

Artistic interpretation - details may differ from the actual.