How to make crackers that supports your hormonal health

These super seeded crackers are surprisingly easy to make, full of flavour and keep nice and crisp stored in an airtight container. The combination of the nuts and seeds work well, but if you don’t have all of them in your pantry feel free to sub in something else. This super seeded cracker recipe packs a powerful nutritional punch and is a simple switch. The chia seeds are essential as they help bind the ingredients because of their ability to absorb water and form a gel.

Oats:

Oats (Avena sativa) one of my favourite foods, they are well known for nourishing the nervous system, because of this are excellent for women’s health. They are a very good source of magnesuim and iron. In addition they contain vitamn B1 and souluble dietary fibre, which is high in beta-glucan. Beta-glucan helps lower cholesterol by binding bile-acids and removing them from the body.

Chia Seeds:

Chia (Salvia hispanica) seeds are an excellent source of omega-3 essential fatty acid alpha-linolenic acid (ALA) and insoluble fibre. Because chia seeds contain all nine essential amino acids it means they are a complete protein.

Sunflower Seeds:

An abundant source of important nutrients. Sunflower (Helianthus annus) seeds are a wonderful source of protein, vitamin E, magnesium, selenium, vitamins B1, B5, and B6, phosphorous, copper, iron, folic acid, and fibre. Sunflower seeds provide a high content of mono-unsaturated fat and the amino acid arginine.

Pumpkin Seeds:

Pumpkin (Curcubita pepo) seeds contain high levels of essential fatty acids, zinc and phytosterols (plant steroids). They are a source of the minerals phosphorous, magnesium, iron, and copper and the vitamins B1, B2, B3.

Flax Seeds (AKA Linseeds):

Flax (Linum usitatissimum) seeds, like chia seeds are an excellent source of the omega-3 essential fatty acid alpha-linolenic acid (ALA). In addition they contain phytoestrogens known as lignans. They are a very good source of dietary fibre, magnesium, potassium, and manganese. In addition they also contain the minerals iron, copper and phosphorous.

Sesame Seeds:

Sesame (Sesamum indicum) seeds have a high oil content and are therefore highly susceptible to becoming rancid. They are densely packed with nutrients and are a fantastic source of protein, lignans, fibre, monounsaturated fats, vitamins B1 and B2. They are rich in the minerals calcium, copper, magnesium, iron, and zinc.

Super Seeded Crackers Recipe

Ingredients

• 2/3 cup rolled oats
• 2 tablespoons chia seeds
• 1/4 cup sunflower seeds
• 1/4 cup pumpkin seeds
• 1/3 cup flax seeds
• 1/4 cup sesame seeds
• 2 heaped tablespoons nutritional yeast
• 1 teaspoon coarse sea salt
• 1 1/2 cups water

Method

1. Pre-heat oven at 170˚C. Line two baking trays with baking paper.
2. Blend the oats until they become a fine meal.
3. Add all ingredients to a large mixing bowl and stir to combine. Let rest for 30 minutes, ths allows the flax and chia seeds to swell and bind the mixture.
4. Divide the mixture in half and spread thinly (about 2-3mm thick) over each tray.
5. Place another sheet of baking paper over the mixture and use a rolling pin to spread the mixture evenly. Ensure no gaps are showing through Alternatively you can use a spatula to spread the mixture.
6. Remove the top sheet of baking paper before placing in the pre-heated oven.
7. Bake for up to 15 minutes, then remove from oven, use a sharp knife to score the cracker into squares or rectangles.
8. Return to oven for up to 15 more minutes or until the crackers are crisp. .
9. Remove from the oven, cool completely and snap along the scored lines.
10. Store in airtight container.

Twists:

Rosemary (Rosmarinus officinalis) (Salvia rosmarinus) makes a great flavour addition to these seeded crackers. Simply finely chop the fresh leaves of a handful of rosemary twigs. Add to the mixture before spreading on a baking paper.

Serving Suggestions:

These crackers store well and are full of flavour. They are great topped with a wild weed pesto or classic hummus. You also can’t go past some home-made tomato relish and a slice of cheddar.