Homemade Flax Pretzels

This recipe creates a crowd-pleasing soft pretzel that can be served as a snack, an appetizer, or a healthy whole grain side to any meal. Adults and kids alike enjoy the results of this recipe.

Preparation Time: 20 minutes to create dough; 1 hour to rise; 12 minutes to bake.

Yields 12 pretzels.

Ingredients

• 2 cups whole wheat flour
• 1 cup all-purpose white flour plus more as needed.
• 2 tablespoons sugar
• 1/2 teaspoon salt
• 1 package active dry yeast
• 1 cup warm water
• 1 tablespoon canola or olive oil
• 1/3 cup ground flax seeds (flax meal)
• 1 egg yolk plus 2 tablespoons water
• 2 teaspoons coarse-grained sea or kosher salt

Instructions

• In a large mixing bowl, combine whole wheat flour, sugar, salt, and yeast. Mix thoroughly.
• Combine warm water and oil. Water should be about 110 to 115^o F. If possible, use a thermometer to ensure proper temperature. If you do not have a thermometer, water should be warm, not hot, to the touch.
• Add warm water and oil mixture to whole wheat flour mixture and stir until well combined.
• Add ground flax seeds and stir to combine.
• Place dough onto lightly floured surface and knead, adding additional all-purpose white flour until dough is no longer sticky.
• Place dough into well greased (use olive or canola oil) bowl and cover loosely with a towel or cloth napkin.
• Let dough rise in a warm place for approximately 1 hour.
• Preheat oven to 375^o F.
• Punch dough down and divide into 12 equal portions.
• Role one portion into a 12 to 15 inch rope and shape into pretzel on a greased (use olive or canola oil) baking sheet.
• Repeat with other portions until you have 12 pretzels.
• In a small bowl, beat together egg yolk and 2 tablespoons water.
• Brush each pretzel with egg and water mixture and sprinkle with coarse-grained sea or kosher salt.
• Bake for 12 minutes or until lightly browned.
• Serve warm.
• Leftover pretzels can be frozen for later use. They can be quickly reheated for a short time in the toaster.

Per serving (1 pretzel): 160 calories; 26 grams of carbohydrates; 5 grams of protein; 4.5 grams of fat; 4 grams of fiber; 132 milligrams of potassium; 487 milligrams of sodium*

*If you are on a low sodium diet, skip the coarse-grained salt. Skipping coarse-grained salt will yield a pretzel with 100 milligrams of sodium.

If you are having trouble eating well because of cancer or its treatment, please see our information Recipes for High-Calorie Eating. If you are having trouble eating well or have questions about your specific nutrition needs, please discuss this with your health care team.