- Easy
- 70 min
- 8 serv.
- 5 synergies
- Now at its best: Pumpkin Seeds
Homemade crackers from four types of seeds — flaxseed, pumpkin seeds, sunflower seeds and sesame seeds — with olive oil and sea salt. Gluten-free and perfect with soup, salad or simply as a snack.
It is a recipe you can barely mess up. Throw four types of seeds together, add water, oil and salt, and wait for the flaxseed to do its thing — that gelatinous layer that holds everything together without flour or eggs. Spread the mixture on baking paper, as thin as you dare. Then into the oven, long and low, until the edges start to curl and the whole house smells of toasted seeds. Flip halfway, then wait again. When you take them out they are still soft, but give them five minutes — then they become so crispy they break with a dry snap. Break them into irregular pieces. Some big, some small. Stack them in a tin and eat them with everything: soup, hummus, cheese, or just on their own, grabbing handfuls as you walk past.
- 15
- min prep
- 55
- min cook
- 70
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Ground flaxseed 
Olive oil ALA omega-3 + oleic acid: complementary fatty acids for heart and brain
Technical: Flaxseed contains 23g ALA (omega-3) per 100g. Olive oil contains 73% oleic acid (omega-9) with proven cardiovascular benefits. ALA is partly converted to EPA/DHA, while oleic acid lowers LDL. Together they offer complementary lipid modulation.
What does this mean for you? Add ground flaxseed to salads with olive oil dressing, or mix into pesto. Two fatty acid sources that protect your heart through different routes.
HeartFocusAnti-inflammatory
Olive oil 
Sesame seeds Olive oil fats improve absorption of sesame seed minerals and lignans
Technical: Olive oil's monounsaturated fats (oleic acid) improve absorption of fat-soluble lignans from sesame seeds. Additionally, olive oil polyphenols (oleocanthal) and sesame lignans form a broader antioxidant spectrum.
What does this mean for you? Use olive oil in dishes with sesame seeds — for example in an Asian salad or as a base for tahini dressing.
HeartAnti-inflammatorySkin & Hair
Sea salt Olive oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Sunflower seeds 
Pumpkin seeds Broad mineral spectrum: zinc + magnesium + selenium
Technical: Sunflower seeds provide selenium (53μg/100g, 96% RDA) and vitamin E (35mg). Pumpkin seeds add zinc (7.6mg, 51% RDA). Sesame seeds bring calcium (975mg, 97% RDA). Together these three seed types cover a broad mineral spectrum: selenium for thyroid and immune system, zinc for cell division and hormones, calcium for bones and muscle contraction.
What does this mean for you? Make a seed mix of sunflower seeds, pumpkin seeds and sesame seeds. Sprinkle over salads, yogurt or bread. Three seeds that together fill multiple mineral gaps.
Immune SystemHormonal Balance
Sunflower seeds Sesame seeds Broad mineral spectrum: zinc + magnesium + selenium
Technical: Sunflower seeds provide selenium (53μg/100g, 96% RDA) and vitamin E (35mg). Pumpkin seeds add zinc (7.6mg, 51% RDA). Sesame seeds bring calcium (975mg, 97% RDA). Together these three seed types cover a broad mineral spectrum: selenium for thyroid and immune system, zinc for cell division and hormones, calcium for bones and muscle contraction.
What does this mean for you? Make a seed mix of sunflower seeds, pumpkin seeds and sesame seeds. Sprinkle over salads, yogurt or bread. Three seeds that together fill multiple mineral gaps.
Immune SystemHormonal Balance
Instructions
- 1 Preheat the oven to 150°C. Mix flaxseed, pumpkin seeds, sunflower seeds and sesame seeds in a bowl with the sea salt and olive oil.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 14 days in fridge
Tags & Diet
Allergens: Sesame