Last week I posted an essay to help make sure that you find the nourishing crackers (instead of other ones), and I included a recipe. Here’s a second great recipe if you’re up for making yourself a batch of homemade — These are full of tiny little seeds and absolutely delicious. They are easy to make, and then you can eat a handful without any worries about whether you’re eating a whole bunch of nonsense that isn’t really food.

A prior version of this recipe came to me from a wonderful woman named Karen who I met in our yoga teacher training course. Yes, I am training to become a yoga teacher! We nourish ourselves and each other in many different ways…

1/2 cup raw sunflower seeds
1/2 cup pumpkin seeds
1/4 cup chia seeds
2 Tbsp. ground flax meal
1/2 cup garbanzo bean flour
1/2 cup coconut flour
1 Tbsp. maple syrup or molasses
1 tsp. sea salt
1 cup water
1/4 cup olive oil

1. Preheat the oven to 350F, and line two baking sheets with parchment paper. Combine all the dry ingredients in a large bowl, and use a fork to make a shallow well in the center. Add the oil and water, and mix well. It will be slightly runny at first, but then it will thicken nicely.

2. Pour equal amounts of batter onto the baking sheets, and spread the batter as thinly and evenly as possible. Use a spatula or your wet hands to spread the batter until it is approximately one-quarter inch thick. You can square the edges if you prefer them that way, but you don’t have to.

3. Bake 25-30 min, and remove from oven. Sprinkle one-half teaspoon sea salt over each pan, cut into barely 1-inch squares with the tip of a sharp knife, and return to the oven for 20-25 minutes more. You can also sprinkle the crackers with (one-half teaspoon) rosemary, thyme, garlic powder, or black pepper if you like. If you use a non-stick (silpat) mat instead of parchment paper, increase baking time by 10 minutes. The crackers should be crisp and golden, so keep going if they are still soft at the edges after 30 minutes, but keep a close eye on them because they go from gold to brown to black pretty fast.

4. Cool them completely on a rack before packing them up, but they will keep fresh for a week in a well-sealed container at room temperature.

Makes approx. 40 crackers.

Note: I added up the volume of all the seeds (1 1/2 cups), and then all the flours (1 cup). Now I’m starting to experiment with various other combinations. Tomorrow I’m going to make a batch with flax meal, pumpkin seeds, and pistachios. This time, I decided to toss them into the Vitamix to break them up into a coarse grind instead of using whole seeds. You have lots of options! And you can find more of Karen’s wonderful ideas at or on Instagram at karenbushihc.

2 thoughts on “YOUR HEALTHY PLATE: Seeded Crackers

  1. A question from Irene, a reader:

    Hi Doctor,
    What is your opinion regarding nature path smart bran cereal. I could not find the product rating.
    Thank you.

    Hi — and thank you for your question! I am not sure about this cereal. do you think you could copy down the ingredient list and forward it to me? that will help a lot. Best wishes, RBS

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