Recipe: Sunflower Sesame Crackers

These will be old news to you if you follow the posts on Mark's Daily Apple, and that's how Mark wanted it. But now it's my obligation to ensure future readers of this blog find these tasty treats in my Recipe Index to replace nasty wheat and rice crackers that seem ubiquitous at every party, on every cheese board, and around every bowl of dip. When you want something fancier than veggie sticks and chips to snack on, grab out some sunflower and sesame seeds, and you'll have tasty, crunchy crackers in no time!

(Above - Mark Sisson's Worker Bee's rendition of my crackers, along with my prawn paté)

Sunflower & Sesame Crackers


1 cup sunflower seeds
1 cup sesame seeds
A small amount of filtered water, just enough to make a paste

Optional - dried herbs such as parsley or thyme, sea salt, black pepper, powdered garlic, cinnamon, etc!

You might also like to try substituting nuts or other seeds for either of the primary ingredients here. I've played with nut flours many times, so I wanted to try experimenting with seeds, especially since they tend to be more affordable and reliable than nuts. You might also like to try nut or seed butters, but that makes for a messier cooking process, as well as adding to their overall price-tag.

Note: Since this recipe calls for seeds, I thought this would be a good time to point out the importance of soaking/sprouting seeds in order to minimise the potential harm caused by phytic acid. The Weston A. Price Foundation details the importance of this thoroughly on their site and in their resources, as do many other publications detailing optimal health and traditional food preparation.
If you choose to soak your nuts and seeds, please follow these general guidelines:

1. Getting ready: Use raw, preferably organic, nuts and seeds. Make enough for three days only. Use a glass or stainless steel bowl or jar (plastics may contain toxins). Rinse your nuts or seeds (purified or distilled water is generally preferred).

2. Soak them: Place your nuts and seeds in in the bowl or jar and then cover it with something breathable, like a towel or pantyhose. Let them soak according to the following schedule (all times approximate).

* Almonds, germination time 8 – 12 hours at room temperature
* Cashews, whole, germination time 2 – 2 1/2 hours at room temperature
* Sesame seeds, germination time 8 hours at room temperature
* Sunflower seeds, germination time 2 hours at room temperature
* Walnuts, germination time 4 hours at room temperature
* All other nuts, germination time 6-24 hours at room temperature

Over the course of the soaking, drain and rinse the nuts or seeds two (2) or three (3). Each time you do this, make sure you rinse them until the water drains clear. This is especially important with nuts and seeds that soak for longer amounts of time.

3. Afterwards: After you've soaked them, you may want to do a final rinse with grapefruit seed extract or organic apple cider vinegar, as these can will clean them of bacteria without being absorbed. You now have germinated nuts and seeds! You're ready to eat them. You can store the leftovers in the refrigerator for up to three (3) days.


First, you need to make a flour from the sunflower seeds. I use a food processor which does the job in a few seconds, but if you're feeling paleolithic you can crush the seeds by hand!

Sprinkle the sesame seeds into the mix and stir to combine evenly.

Add the water in small amounts and stir the mixture well, stopping when the flour and water have bonded into a mass of dough.

Line a baking tray with baking paper, place the dough on top, and then top with another sheet of baking paper. Roll out the dough as thinly as you can, ensuring thickness is consistent. (Sprinkle on any addition salt, pepper or herbs now)

Remove the upper sheet of paper, and score the dough into desired shapes with a sharp knife. Don't cut all the way through to the bottom of the dough, just deep enough to help you break the crackers apart once cooked.

Bake in a moderately hot oven until properly golden and check that the centre is crisp (about 20 minutes). Turn oven off, open door slightly and leave until cool. This will help dry out the crackers for maximum crunch!

Once completely cooled, break along score lines and serve as the perfect accompaniment to primal dip & cheese platters. They also do a great job as a stand-in for bread when enjoying soup or sandwich fillings, and are delicious topped with fruit chutney (such as rhubarb and strawberry) so long as the batch is plain and unsalted.

(A wonky edge piece topped with a piece of organic Edam cheese - the perfect antidote whilst my colleagues carb-binged on school-provided morning tea...)

The crackers will stay fresh for a good week or so if kept in a air-tight container once cooled completely, making them an excellent road-trip or camping food.

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