Flax, Sunflower & Sesame Seed Crackers Recipe
Aug 14, 2025
Many of us love a vessel to load up our favourite ingredients on – goat’s cheese, houmous, guacamole, mackerel pate – for a quick meal or snack, where we can also add a vegetable portion easily. Adding cucumber, watercress, beetroot, tomato or avocado (yes I know the last two are fruit!) provides bulk to satisfy appetite as well as soluble fibre for blood sugar balance, not to mention the rich mineral, vitamin and bioflavonoid components for optimal health.
Flax (or chia) seeds are the foundational component in raw crackers as they create a mucilage when soaked that has a binding effect; which is why many vegans use either seeds as an egg substitute. This also works as a great gluten alternative to reduce amounts of this protein that can be rather harsh on the gut wall as so difficult for us to digest. Whether you have a gluten intolerance and a full-on inflammatory response to gluten or not, the inclusion of gluten grains in our diets (as wheat, rye and barley) can be a strain on the immune system because of its effects on the gut.
Having a shorter period or longer-term rhythm where you replace reliance on starchy carbohydrates from grains in the breads or crackers, with sources from seeds can give your gut a rest from digesting and the potential inflammatory response to grains. The essential omega oils and protein in the seeds helps to heal the gut wall instead.
RECIPE
Serves: 14
Waiting time: 150 minutes
Cooking time: 20 minutes
- Mix the seeds, water and any other ingredients in a bowl and allow to soak for 2-3 hours.
- Add the salt and any other ingredients you want to stay more intact and mix in thoroughly.
- Spread the mixture evenly and as thinly as possible on a baking tray covered with baking parchment, using more than one if you need.
- Score the shapes of crackers you want before dehydrating or cooking in either method below – squares or rectangles for instance.
METHOD WITH A DEHYDRATOR
- Place your trays in the dehydrator at 120 degrees for the first hour, then reduce the temperature to 105 degrees for the remainder of the cooking time, which may be around 8 hours, but keep checking as you go along.
- When they are holding their shape, break the crackers along the score lines and place them directly on the dehydrator tray.
- Continue dehydrating until they are very dry. For storage of a few weeks, you need to ensure that there is no moisture left.
METHOD IN THE OVEN
- Set your oven at its lowest temperature – often 170 degrees centigrade – and place the trays on the same shelf.
- Let cook until crisp and dry throughout, probably for about 20 minutes, but will depend on your oven so keep an eye on them.
- Let the crackers cool and then cut or snap them into separate pieces.
- Italian spices e.g. basil or oregano
- Supergreens such as spirulina, chlorella or a nutritional mix
- Herbs such as dried thyme, parsley or marjoram
- Any powdered foods such as beetroot, garlic or wasabi
- Sundried tomatoes
SERVING SUGGESTION The crackers will keep for 5-7 days in an airtight container.
STORAGE For storage of a few weeks in an airtight container, you need to ensure that there is no moisture left in the crackers, whichever method you use.
This recipe supports Chapter 2 of my Nine Foundations of Whole Health Natural Health Webinar (available to Whole Health Members), on Your Microbiome and Whole Health. See my previous blog for more info on that chapter.
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