Crispy Seed Crackers: A Nourishing Snack for Hormonal Health

These glorious crackers are a recipe I received from my friend Emma Boyd. She is also a Food & Brand Photographer and Recipe Developer. A very talented wahine to know! Here is a link to her website Creative Kinds. 

Good on their own and even better with cheese, these crisp, moreish crackers have become a firm favourite in my household. They can fill lunchboxes, accompany cheeseboards, and seem to disappear by the handful straight from the jar.

Packed with nutrient-dense seeds, healthy fats, fibre, and minerals, these crackers are as nourishing as they are delicious.

Why These Crackers Are So Good for You

The combination of flax, sunflower, sesame, and chia seeds provides a wonderful balance of plant protein, fibre, healthy fats, and minerals that support overall wellbeing.

Flax Seeds

Flax seeds are particularly beneficial for women. Rich in fibre, omega-3 fats, and lignans, they support healthy oestrogen metabolism and may be especially helpful during perimenopause and menopause. They also promote digestive health and regular bowel function, which plays an important role in hormone elimination.

Sunflower Seeds

A rich source of vitamin E, selenium, magnesium, and healthy fats, sunflower seeds support skin health, immune function, and nervous system resilience.

Sesame Seeds

Loaded with calcium, zinc, copper, and lignans, sesame seeds support bone health, healthy ageing, and hormone balance.

Chia Seeds

Chia seeds provide fibre, plant-based omega-3 fats, and minerals that support stable energy, blood sugar balance, and digestive wellbeing.

Combined with olive oil and sesame oil, these crackers provide sustained energy and satisfying crunch without the additives often found in commercial crackers.

Calories - only 36 per cracker! Delight!

Crispy Seed Crackers

Makes 4 trays

Ingredients

• 150g (1 cup) white or brown rice flour

• 150g (1 cup) sunflower seeds

• 85g (½ cup) flax seeds or pumpkin seeds

• 85g (½ cup) sesame seeds

• 2 tablespoons chia seeds

• 4 tablespoons psyllium husk

• 2 teaspoons sea salt

• 100ml olive oil

• 30ml sesame oil

• 1½ cups warm water

• 1 tablespoon chopped rosemary (optional)

Makes 100 crackers.

Optional Variations

Rosemary adds a lovely savoury flavour, but you can easily experiment with other seasonings. Dukkah works beautifully, as do za'atar, cracked pepper, smoked paprika, cumin, or your favourite herb blend.

Method

1. Preheat the oven to 150°C fan bake.

2. Grind up the linseed or pumpkin seeds (or a mixture!)

3. Place all ingredients into a large bowl and mix until well combined.

4. Divide the mixture into four portions.

5. Roll each portion between two sheets of baking paper until very thin and almost reaching the edges of the paper. You can use a rolling pin, a clean bottle, or smooth with your hands.

6. Carefully remove the top sheet of baking paper and place the cracker sheet onto a baking tray carefully.

7. Bake for 15 minutes 150 degrees on fan bake.

8. Remove from the oven, place a second tray or board over the crackers and carefully flip them over. Peel away the baking paper from the underside.

9. Using a sharp knife or pizza cutter, score or cut the crackers into your desired shapes and sizes.

10. Return to the oven and bake for a further 15-25 minutes, or until golden and crisp (depends on your oven how long they will need, sometimes there are a few in the middle that need slightly longer cooking). For even cooking, rotate trays and move pieces around as needed.

11. Allow to cool completely on a wire rack before storing in an airtight container.

These crackers are delicious served with cheese, hummus, pâté, avocado, soups, or simply enjoyed on their own as a nourishing snack.

Enjoy!

Shine bright, Nic