Organic Seed Cracker Recipe

Prioritizing nutrient-dense, high-vibrational organic snacks can sometimes be challenging amidst the busyness of daily life. Which is why I love easy, simple recipes like these seed crackers. I make a big batch of these at least bi-weekly, sometimes every week, and they stay fresh in an airtight glass container at room temp for about 2-3 weeks but you can also store them in the fridge for up to 4-5 weeks.

They’re packed with healthy fatty acids and omega-3s, protein, fiber, and antioxidants. They pair well with lots of other healthy foods and are super customizable. You can add different dried herbs, or additional seeds such as sesame and poppy to create different variations.

In this post, I’ll share my seed cracker recipe as well as the scientifically-backed benefits of the main ingredients (Flax Seeds, Hemp Seeds, and Pepitas).

This recipe makes 1 large baking sheet worth or approximately 30 medium-sized square crackers.

Ingredients:

• 1 cup whole Organic Flax Seeds

• 1 cup Organic Hulled Hemp Seeds

• 1 cup Organic, Raw, Unsalted Pepitas (Pumpkin Seeds)

• 2-4 Tablespoons of Poppy Seeds and / or Sesame Seeds (optional)

• 1-2 Teaspoons Sea Salt or Himalayan Salt (or more if you like a saltier cracker, I personally like them to be more bland so I can pair them with more flavorful foods)

• 1-3 Tablespoons Dried Organic Herbs (Rosemary, Thyme, Oregano, Parsley — whatever you like!)

Directions:

• Preheat oven between 200°F and 225°F

• Line a large baking sheet with parchment paper and lightly grease with fat of choice (I prefer organic ghee or high quality olive oil)

• Bring 1 cup of filtered water to a subtle boil, remove from heat

• Add just the flax seeds to a glass mixing bowl with salt and dried herbs, then slowly pour your hot water over flax seeds, stirring for approximately 1 minute until mixture becomes uniform and gelatinous

• Slowly add in pepitas, hemp seeds, poppy seeds, sesame seeds

• Once mixture is well combined, gently press evenly onto parchment paper lined baking sheet with a spatula, covering entire sheet with a thin layer.

• Option to precut while the mixture is still soft. A bench scraper or any flat spatula will work well to gentle section these into squares or rectangles. Be mindful not to “drag” the cutting tool, rather, you want to use a pressing down / chopping motion to keep everything intact.

• If baking on a lower temperature, bake for for at least 4 hours (or longer for a crunchier texture). I like bake on low for several hours, to maintain the most nutrients, but if you are tight on time, you can bake at a higher temperature for a shorter time, but know that some of the beneficial properties may be compromised at temperatures higher than 225°F. The idea here is to slowly evaporate the excess water, making them nice and crunchy but not too brittle. Your end product should be thin, crisp and easy to bite into.

• Allow to cool for at least 10-20mins, then gently break into pieces (much easier to do evenly when you precut)

• Store in an airtight glass container for up to 2-3 weeks, or longer if you keep them refrigerated!

Keep reading to learn more about the health benefits of Flax, Hemp, and Pumpkin seeds!

Health Benefits….

FLAX SEEDS:

1. Rich Source of Omega-3 Fatty Acids (ALA)

Flax seeds are an excellent plant-based source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is essential for heart health.
ALA has been linked to a reduced risk of heart disease by improving blood pressure, cholesterol levels, and reducing inflammation.

2. High in Fiber

Flax seeds contain both soluble and insoluble fiber.
- Soluble fiber helps regulate blood sugar levels and lowers cholesterol.
- Insoluble fiber supports digestive health by promoting regular bowel movements and preventing constipation.
A 2-tablespoon (about 14 grams) serving of ground flax seeds provides about 4 grams of fiber, which is around 10-15% of the recommended daily intake.

3. Rich in Lignans (Antioxidants)

Flax seeds are one of the best plant-based sources of lignans, which are compounds that act as antioxidants.
Lignans have been shown to have anti-cancer properties, particularly in reducing the risk of hormone-related cancers like breast cancer and prostate cancer.
Lignans also help balance estrogen levels in the body, which may contribute to reduced cancer risk and better overall hormone health.

4. Heart Health Benefits

Cholesterol Reduction: Flax seeds may help lower total cholesterol and LDL (bad) cholesterol due to their fiber and lignan content.
Blood Pressure: Studies suggest that flax seeds may have a modest effect in lowering blood pressure, particularly in people with high blood pressure or those at risk of cardiovascular disease.
Anti-inflammatory Effects: The omega-3s in flax seeds may help reduce inflammation, which is a key factor in heart disease.

5. Blood Sugar Regulation

The fiber and ALA in flax seeds can help stabilize blood sugar levels.
Some studies suggest that flax seeds may improve insulin sensitivity, which could be beneficial for people with type 2 diabetes or those at risk of developing it.
The high fiber content also slows down the absorption of sugar into the bloodstream, helping to prevent sharp spikes in blood sugar.

6. Weight Management

Flax seeds are often recommended as part of a weight management strategy due to their high fiber content, which helps promote feelings of fullness (satiety).
Including flax seeds in your diet may help reduce overall calorie intake, curb hunger, and support weight loss efforts.

7. Improved Digestive Health

Flax seeds promote healthy digestion due to their high fiber content.
The fiber helps to prevent constipation, supports regular bowel movements, and maintains a healthy gut microbiome.
Flax seeds also contain mucilage, a gel-like substance that can soothe the digestive tract and reduce symptoms of irritable bowel syndrome (IBS).

8. Skin Health

The omega-3 fatty acids and antioxidants in flax seeds may contribute to healthier skin by reducing inflammation and improving hydration.
They may also help manage conditions like eczema, acne, and psoriasis.
The lignans and fiber in flax seeds may also protect against skin aging by reducing oxidative damage and promoting skin elasticity.

9. Hormone Balance

The lignans in flax seeds are phytoestrogens, plant compounds that can mimic or modulate estrogen in the body.
This may help alleviate symptoms of menopause, such as hot flashes, and may support overall hormonal balance in both men and women.
Some research suggests that flax seeds may also be protective against hormone-related cancers due to their estrogen-modulating effects.

10. Brain Health

Omega-3 fatty acids (ALA) are essential for brain health, and flax seeds provide a plant-based source of these fatty acids.
ALA has been shown to support cognitive function and may help protect against neurodegenerative diseases like Alzheimer's and Parkinson's.
Flax seeds may also have mood-enhancing properties due to their anti-inflammatory effects on the brain.

11. Improved Cholesterol Profile

Studies show that flax seeds can lower LDL (bad) cholesterol and total cholesterol levels while maintaining or increasing HDL (good) cholesterol, which is beneficial for heart health.

12. Anticancer Potential

Some studies suggest that flax seeds may have anticancer effects due to their high levels of lignans and antioxidants.
Flax seeds have been linked to a reduced risk of breast cancer, prostate cancer, and colon cancer, likely because of their effects on hormone balance and their ability to reduce inflammation and oxidative stress.

13. Potential Role in Reducing Inflammation

The omega-3 fatty acids, fiber, and lignans in flax seeds are thought to have anti-inflammatory effects, which can help manage chronic inflammatory conditions such as arthritis, asthma, and inflammatory bowel disease (IBD).

HEMP SEEDS:

1. Rich Source of Complete Protein

Hemp seeds are a complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own.
They are particularly valuable for plant-based eaters (vegetarians, vegans) as they provide a high-quality protein source.
A 3-tablespoon (about 30 grams) serving of hemp seeds provides approximately 10 grams of protein.

2. Excellent Source of Healthy Fats (Omega-3 and Omega-6)

Hemp seeds are a rich source of essential fatty acids, including a perfect ratio of omega-3 (alpha-linolenic acid, ALA) and omega-6 (linoleic acid).
The omega-3 to omega-6 ratio in hemp seeds is about 1:3, which is considered ideal for reducing inflammation and promoting cardiovascular health.
These healthy fats are vital for brain function, reducing the risk of heart disease, and maintaining healthy skin.

3. Heart Health Benefits

Cholesterol-Lowering: Hemp seeds may help lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
Blood Pressure Regulation: Hemp seeds contain arginine, an amino acid that produces nitric oxide, which helps relax and dilate blood vessels, contributing to lower blood pressure.
Anti-Inflammatory Effects: The combination of omega-3s and omega-6s, along with other antioxidants in hemp seeds, can help reduce inflammation, a key factor in heart disease.

4. Promotes Healthy Skin

The omega-3 and omega-6 fatty acids in hemp seeds can help maintain healthy skin by improving hydration, reducing inflammation, and supporting the skin's protective barrier.
Studies have shown that hemp seed oil can help manage conditions like eczema, psoriasis, and acne due to its anti-inflammatory and moisturizing properties.
The gamma-linolenic acid (GLA) found in hemp seeds has also been linked to improvements in skin health.

5. Supports Digestive Health

Hemp seeds are a great source of dietary fiber, which helps promote regular bowel movements and overall gut health.
The soluble fiber in hemp seeds can help regulate blood sugar levels, while insoluble fiber supports the movement of waste through the digestive tract.
Regular consumption of hemp seeds may help prevent constipation and support a healthy microbiome.

6. Rich in Antioxidants

Hemp seeds are packed with antioxidants such as vitamin E (alpha-tocopherol), which help protect the body from oxidative stress and free radical damage.
These antioxidants contribute to reducing inflammation, improving skin health, and may even reduce the risk of chronic diseases like heart disease and cancer.

7. Hormonal Balance

Hemp seeds contain gamma-linolenic acid (GLA), an omega-6 fatty acid that has been shown to have anti-inflammatory properties and may support hormonal balance.
GLA is believed to help alleviate symptoms of PMS (premenstrual syndrome) and menopausal symptoms, such as hot flashes and mood swings, by supporting the production of prostaglandins, which regulate hormonal balance.

8. Blood Sugar Regulation

The fiber and protein in hemp seeds can help regulate blood sugar levels, promoting stable energy and preventing spikes and crashes.
Some studies have suggested that hemp seeds may improve insulin sensitivity, which is beneficial for people with type 2 diabetes or those at risk of developing the condition.

9. Weight Management

Hemp seeds can aid in weight management due to their high protein and fiber content, which promote feelings of fullness and reduce overall calorie intake.
The healthy fats in hemp seeds also help stabilize blood sugar and prevent cravings.
Some studies suggest that the combination of protein, fiber, and healthy fats in hemp seeds can help reduce body fat while preserving lean muscle mass.

10. Brain Health and Cognitive Function

The omega-3 fatty acids (ALA) found in hemp seeds are essential for brain health and are believed to play a role in improving cognitive function, memory, and mental clarity.
Omega-3s are also thought to have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.
Hemp seeds contain phospholipids, which are beneficial for brain cell structure and function.

11. Anti-Inflammatory Properties

The omega-3s (ALA) and gamma-linolenic acid (GLA) in hemp seeds have potent anti-inflammatory effects that may benefit people with chronic inflammatory conditions like arthritis, asthma, or inflammatory bowel disease (IBD).
Regular consumption of hemp seeds has been shown to lower levels of C-reactive protein (CRP), a marker of inflammation in the body.

12. Supports Immune Function

Hemp seeds contain several compounds, such as vitamin E and zinc, which are crucial for maintaining a strong immune system.
The arginine in hemp seeds also supports the production of nitric oxide, which can help boost immune response and reduce infection risks.

13. Muscle Recovery and Performance

The high-quality protein in hemp seeds supports muscle recovery and growth.
Hemp seeds provide all the essential amino acids needed for building muscle, making them a great addition to a post-workout meal or snack.
They also contain magnesium, which is important for muscle function and recovery.

14. Mood and Mental Health

Hemp seeds contain omega-3 fatty acids and GABA (gamma-aminobutyric acid), both of which have been linked to improved mood and anxiety reduction.
The GLA in hemp seeds may also help reduce symptoms of depression and anxiety by balancing hormonal and inflammatory processes.

15. Improved Sleep

The magnesium and GABA in hemp seeds are known to support relaxation and promote better sleep quality.
Magnesium helps regulate melatonin production, a hormone involved in the sleep-wake cycle, while GABA can have a calming effect on the nervous system.

How to Incorporate Hemp Seeds Into Your Diet:

Hemp seeds can be eaten raw, added to smoothies, sprinkled on salads, or mixed into yogurt, oatmeal, or baked goods.
Hemp seed oil can be used for drizzling over salads, making dressings, or added to smoothies but should not be used for cooking at high temperatures.

PEPITAS (also known as pumpkin seeds)

1. Rich Source of Nutrients

Pepitas are packed with essential nutrients, including:
- Protein: They provide a significant amount of plant-based protein, about 7 grams per ounce (28 grams).
- Healthy Fats: Pepitas contain heart-healthy fats, including omega-3 fatty acids, which are beneficial for heart and brain health.
- Minerals: They are a great source of magnesium, iron, zinc, and copper, each of which plays important roles in various bodily functions.
- Vitamins: They contain small amounts of vitamin K, B vitamins, and vitamin E, which support overall health.

2. Heart Health

Magnesium: Pepitas are an excellent source of magnesium, a mineral that is crucial for cardiovascular health. Magnesium helps regulate blood pressure, reduce the risk of heart disease, and support healthy muscle function, including the heart.
Healthy Fats: The unsaturated fats in pepitas, particularly omega-3 fatty acids, may help lower LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby reducing the risk of heart disease.
Antioxidants: Pepitas are rich in antioxidants like vitamin E and phytosterols, which help combat oxidative stress and inflammation, both of which contribute to heart disease.

3. Supports Prostate Health

Zinc: Pepitas are one of the best plant-based sources of zinc, a mineral crucial for prostate health. Studies suggest that adequate zinc intake is associated with a reduced risk of prostate issues, including benign prostatic hyperplasia (BPH) and prostate cancer.
Pumpkin Seed Oil: Some studies have found that pumpkin seed oil can help reduce symptoms of BPH by improving urinary function and flow in men.

4. Rich in Antioxidants

Pepitas contain a range of antioxidants, including vitamin E, carotenoids, and polyphenols. These compounds protect cells from oxidative damage caused by free radicals, potentially reducing the risk of chronic diseases like cancer, heart disease, and diabetes.
The antioxidants in pepitas are also linked to anti-inflammatory properties, which help reduce inflammation in the body and may benefit conditions like arthritis or inflammatory bowel disease (IBD).

5. Blood Sugar Regulation

Pepitas may help regulate blood sugar levels, which is beneficial for those with diabetes or prediabetes.
Studies have shown that pumpkin seed extracts and oils can help improve insulin sensitivity and reduce blood sugar levels, likely due to their high magnesium content and fiber, both of which support glucose metabolism.
The protein and fiber in pepitas can also help slow the absorption of sugar into the bloodstream, preventing blood sugar spikes after meals.

6. Boosts Immune Function

The zinc content in pepitas is important for maintaining a healthy immune system. Zinc plays a critical role in immune cell function, wound healing, and the body’s ability to fight infections.
Pepitas also contain vitamin E, which has antioxidant properties and supports immune function by enhancing the activity of certain immune cells.

7. Promotes Healthy Sleep

Tryptophan: Pepitas are a natural source of tryptophan, an amino acid that is a precursor to serotonin, which is converted into melatonin—the hormone that regulates sleep-wake cycles.
Consuming pepitas before bed may help improve sleep quality by promoting melatonin production and supporting overall relaxation.

8. Supports Bone Health

Magnesium and zinc, both of which are abundant in pepitas, are essential for maintaining strong bones. Magnesium helps regulate calcium and vitamin D, while zinc plays a role in bone formation and mineralization.
Pepitas are also a good source of phosphorus, another mineral involved in bone health.

9. Anti-Inflammatory Effects

The antioxidants, omega-3 fatty acids, and vitamin E in pepitas help reduce inflammation in the body, which may benefit conditions like arthritis, allergies, and autoimmune diseases.
Pepitas have been shown to lower levels of C-reactive protein (CRP), a biomarker of inflammation that is linked to heart disease and other chronic inflammatory conditions.

10. Improved Mood and Mental Health

The tryptophan in pepitas may also have mood-enhancing properties, as it is involved in serotonin production. Serotonin is a neurotransmitter that helps regulate mood, reduce anxiety, and improve emotional well-being.
Additionally, the magnesium in pepitas has been linked to a reduced risk of depression, and studies suggest it may help alleviate symptoms of anxiety and stress.

11. Promotes Healthy Skin

The zinc and vitamin E in pepitas are both important for maintaining healthy skin.
Zinc is known for its role in wound healing and skin regeneration, and it can help manage conditions like acne and eczema.
Vitamin E, an antioxidant, helps protect the skin from UV damage and oxidative stress, potentially reducing the appearance of fine lines, wrinkles, and sun damage.

12. Supports Healthy Hair

Zinc plays a role in hair growth and repair. Pepitas provide a good amount of this mineral, which may help support healthy hair growth and prevent hair loss.
The omega-3 fatty acids in pepitas may also help nourish the scalp, reducing dryness and promoting stronger, shinier hair.

13. Digestive Health

The fiber in pepitas (especially in the hull) supports digestive health by promoting regular bowel movements and preventing constipation.
The fiber also supports a healthy gut microbiome by providing prebiotic effects, which can improve gut bacteria diversity and overall gut function.

14. Weight Management

Pepitas are rich in protein and fiber, both of which can help promote feelings of fullness and satiety. This can reduce overall calorie intake and help with weight management or weight loss efforts.
The healthy fats in pepitas also contribute to satiety, preventing overeating or snacking on unhealthy foods.

15. Potential Anti-Cancer Effects

Some studies suggest that the antioxidants and phytochemicals found in pepitas, such as phytosterols, may have protective effects against certain types of cancer, including breast, prostate, and colorectal cancer.
Pumpkin seed oil has been shown to inhibit the growth of certain cancer cells in animal studies, though more research in humans is needed.

16. Promotes Healthy Urinary Function

Pumpkin seed oil, derived from pepitas, has been traditionally used to support urinary health and may help alleviate symptoms of benign prostatic hyperplasia (BPH) in men.
Some studies suggest that pumpkin seed oil can help improve urinary function, reduce urinary frequency, and improve overall bladder health.

Whew! That’s a lot of health benefits in such teeny tiny seeds, huh? I hope you guys try these delicious and nutritious crackers. In our house, we love to pair them with organic whole milk cottage cheese, tin fish, raw milk cheese, nut butters and even soups! Let me know if you end up making these, and feel free to leave any questions in the comments and I’ll do my best to answer them quickly!

XO,

Kelley

Disclaimer: The recipes and health information shared on this website are for informational purposes only and are not intended to diagnose, treat, or cure any condition. Results may vary. Please consult with a healthcare professional before making any dietary changes. These are personal experiences and should not replace professional medical advice.