Simple Seed Crackers

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A couple of months ago I came across some delicious crackers made mostly of seeds at Nature’s Fare. There are three varieties within the brand, which is Eve’s Crackers. They are gluten free, oil free, sugar free and plant-based. I kind of thought that with all of those “free” qualities, they might be taste free as well. Fortunately they are extremely flavourful on their own, topped with hummus or used as a cracker base for toppings. My youngest eats them like candy and with the main ingredients being water, ground flaxseed, chia seed and sesame seeds, it is hard to argue with.

The things I struggle with with these crackers, are; the small amount in the bag, (108 grams), the packaging and the price. I feel like I am constantly recycling these lined bags and all of this dang packaging is not good for the environment. Also, at $8.99 per bag, they are not exactly cheap! So, that brought me to this thought….

“Why not just make them?“. I have made crackers a few times before and am always amazed at how easy it is. I wanted to try to recreate this same flavour of cracker, so I followed the ingredient list and checked out a recipe for similar crackers in order to get the wet/dry ingredient amounts correct. I think the magic in these crackers is the nutritional yeast. It makes them taste cheesy and the crunchiness of the seeds compliments the nutty flavour. You don’t need any special tools or appliances to make them either which is a bonus.

These crackers are like tiny packages of omega 3s brought to you in a tasty treat form! There is absolutely no ingredient in this recipe that isn’t healthy for you. Remember, if the food you are eating is not healing you it’s hurting you. What is so great about these ingredients you ask? Well, let’s dive into that…

Flax seeds:

“Flax seeds are rich in the omega-3 fatty acid ALA, lignans and fiber, all of which have been shown to have many potential health benefits. If you are plant-based, flax seeds can be your best source of omega-3 fats. They can be used to improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of cancer and may benefit people with diabetes.”1 They are also great for bulking up your stool and keeping you regular. 😉 Not much of the whole flax seeds can be digested by the body so it is important to grind them up. It’s quick and easy to do in a magic bullet or coffee grinder. Keep the ground flax seeds in the fridge.

Sesame seeds:

“Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, calcium, antioxidants, and other beneficial plant compounds. A 3-tablespoon (30-gram) serving of sesame seeds supplies 12% of the RDI for fiber, which is vital for your digestive health”. 2

Chia seeds:

“Chia seeds are considered a super food and are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive — 18% of the RDI in a single ounce (28 grams). Gram for gram, this is higher than most dairy products. As a result, chia seeds may be considered an excellent source of calcium for people who don’t eat dairy.

Chia seeds are not only rich in nutrients, omega-3 fat, antioxidants and fiber but are also easy to prepare. People commonly add them to their porridge or smoothies. Studies suggest that they have various health benefits, ranging from weight loss to reduced inflammation.” 3

Pumpkin seeds:

“Pumpkin seeds are highly nutritious and packed with powerful antioxidants. Eating them can help solve dietary deficiencies and may protect against various health problems.

In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility and sleep quality. They may even protect against certain types of cancer. Their rich nutrient content may provide other health benefits, such as improved energy, mood and immune function.

Pumpkin seeds are rich in magnesium which is important for your blood pressure, blood sugar levels, as well as heart and bone health”.4

Now that you know the benefits of some of the seeds that make up these crackers, you may want to give the recipe a try! Seeds are, afterall, the beginning of life for a plant, so they are bound to be little storage houses of goodness! These cracker are a perfect treat for young children as well, instead of a prepackaged cracker that offers little nutrition. Even if you don’t get a chance to make these, try incorporating more seeds into your diet. It’s easy to mix some together into a jar (say ground flax, chia, sesame and pumpkin) and sprinkle them on your salads or breakfast!

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Simple Seed Crackers

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Serves: 8+ Prep Time: 10 minutes Cooking Time: 2.5 hours 2.5 hours

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 1/4 cup water
• 1 cup ground flax seeds
• 1/2 cup pumpkin seeds
• 1/3 cup sesame seeds
• 1/4 cup chia seeds
• 1/4 cup sunflower seeds
• 1/4 cup nutritional yeast
• 2 tablespoons Braggs Aminos, or soy sauce
• 1 1/2 teaspoons garlic powder
• 1 tablespoon flax seeds, not ground
• 1 tablespoon of psyllium husk (optional)
• 1/2 teaspoon salt

Instructions

1. In a blender or food processor, pulse pumpkin seeds and blend until they are the consistency of coarse sand. 
2. Heat the oven to 200 degrees Fahrenheit.
3. Place all dry ingredients into a large bowl and whisk together.
4. Mix in the water and Braggs Aminos or soy sauce and stir well.
5. Line two baking sheets fully with parchment paper.  
6. Divide the seed mixture into two, placing half on each baking sheet.  Cover the mixture with a parchment paper sheet.  Using the heel of your hand, press the seed mixture out towards the edges of the pan.  Continue doing this until the mixture is evenly flattened out and covers the entire surface of the pan.  You can use a rolling pin to make the crackers very flat if you like, but it's not necessary.
7. Leave the parchment paper on the top of the crackers and bake at 200 degrees for 2 1/2 hours.  Remove from the oven and allow to cool for a few minutes.  Gently peel off the top piece of parchment paper.  
8. Slice the crackers with a pizza cutter or knife into sizes of your liking. 
9. Enjoy with a meal, as a snack or with an appetizer.
10. Do not store in a sealed container as they will go soggy.  Loosely wrap and keep in the pantry.

www.thevibrantveggie.com

Notes

- If you don't have sesame seeds, you can substitute hemp seeds. - You can also substitute black sesame seeds for the regular white ones. - This recipe is perfect to make when you are home for a few hours as they take a while to slowly dehydrate/bake.

Resources: 1 Top 10 Health Benefits of Flax Seeds, 2 15 Health and Nutrition Benefits of Sesame Seeds, 3 11 Proven Health Benefits of Chia Seeds, 4 Top 11 Science Based Health Benefits of Pumpkin Seeds, www.healthline.com