Recipes | Reviews

Hello delicious healthy homemade cracker. I love you.

June 8, 2017

Given the recent studies surrounding arsenic in rice I have been attempting to drastically reduce rice and rice products from my family’s diet. Here is an informative piece on arsenic levels in rice put out by the Environmental Working Group, answering the question, should you be worried? This morning, while driving, it dawned on me that in trying to reduce a lot of the sources of rice in our diet I overlooked a cracker made mainly from brown rice that our family eats almost everyday! Ahhhhhhhhhhhhhhh!!!!!!!!!!!!!!! I almost blacked out and drove off the road. Not really…. but I did feel guilty about feeding my daughter something everyday that is being strongly recommended against.  Time for a cracker makeover!

My search to find a healthy replacement was discouraging to say the least! Crackers are salt and unhealthy fat bombs and often loaded with additives…. and the ones that are not seem to almost always contain rice or rice flour. However, fear not! I have a recipe that will make you wonder why you ever purchased a store-bought cracker. They are light, crispy, delicious, and of course nutritious. The first time I made them I was not in love, as I did find them a little bland, however with a few small tweaks they became incredible! I eliminated salt from the recipe and added a tablespoon of Tamari Sauce. I find it gives them more depth of flavour. You can also add your favorite spices. It is such a versatile recipe. Best of all my two year old loves them and they are a breeze to make! Mom win!

Thanks to Oh She Glows for another amazing recipe!   

Photo credit


Yield: 22 large crackers       Prep Time: 10 Minutes       Cook time: 1 Hour


1/2 cup chia seeds

1/2 cup raw sunflower seeds

1/2 cup raw pepita seeds (or pumpkin seeds)

1/2 cup raw sesame seeds

1 cup water, less 1 tbsp.

1 large garlic clove, finely grated on a Microplane

1 tbsp. tamari or braggs liquid soy seasoning


Preheat the oven to 300ºF. Line a large baking sheet with parchment paper.

In a large bowl, combine the chia seeds, sunflower seeds, pepita seeds, and sesame seeds.

Add the water, garlic, and salt. Stir with a spatula until combined. Allow the mixture to sit for a couple of minutes until the chia seeds absorb the water. After the 2-minute rest, when you stir the mixture, you shouldn’t see a pool of water on the bottom of the bowl.

With the spatula (and a hand, if necessary), spread the mixture onto the prepared baking sheet in two small rectangles, about 12×7 inches each and 1/8 to 1/4 inch thick.

Bake for 35 minutes. Remove from the oven and carefully flip each rectangle with a spatula. Bake for 25 to 35 minutes more, until lightly golden around the edges. Watch closely near the end to make sure they don’t burn. Let cool for 10 to 15 minutes on the pan and then break the rectangles into crackers and let cool completely on the pan. Store in an airtight container or jar on the counter for up to 2 weeks. You can also freeze the crackers in freezer bags for up to 1 month.


* If the crackers soften while storing (this can happen in humid environments), toast them in the oven on a baking sheet at 300ºF for 5 to 7 minutes. After cooling, this should return them to their former crispness!

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