- Medium
- 37 min
- 8 serv.
- 5 synergies
- Fully in season
Thin, crispy crackers built on ground oats, studded with crumbled nori and toasted sesame seeds. A layer of tamari and sesame oil gives the distinctive umami bite of Asian snacks.
Replaces: TUC crackers, pretzels, salted crackers with drinks
A bit like Japanese nori chips, but sturdier — with an oat base that gives structure and a dark, salty umami that lingers. Sesame pops gently between your teeth and the crumbled nori brings that unmistakable sea flavour you know from sushi rolls. Lovely with hummus, tapenade or a sharp cheddar.
Why better: No refined wheat flour, no palm fat, no yeast extract. Instead whole oats as the base, tamari instead of standard soy sauce, and nori as a natural source of iodine — which contributes to normal production of thyroid hormones and to normal thyroid function (EU 432/2012).
- 15
- min prep
- 22
- min cook
- 37
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Oatmeal 
Sesame Seeds Beta-glucans + calcium for bone mineralization and lipid profile
Technical: Oatmeal contains beta-glucans that bind bile acids. Sesame seeds provide 975mg calcium per 100g — more than milk! They also contain sesamin (lignan) with antioxidant action. Together they support both lipid profile (beta-glucans) and bone mineralization (calcium).
What does this mean for you? Oatmeal with sesame seeds is a calcium-rich start to the day. The beta-glucans support your lipid profile, the sesame provides more calcium than a glass of milk.
JointsHeartGeneral Wellness
Nori seaweed sheets Sesame Seeds Classic Asian combination: minerals + healthy fats
Technical: Nori provides iodine and minerals, sesame seeds add calcium (975mg/100g), iron and healthy fats. The combination enhances absorption of fat-soluble vitamins from nori.
What does this mean for you? Sprinkle sesame seeds on your sushi or rice dishes for a more nutritious meal.
JointsEnergyGeneral Wellness
Sesame Oil Sesame Seeds Sesame oil fats enhance absorption of sesame seed lignans
Technical: Sesame seeds contain lignans (sesamin, sesamolin) that are fat-soluble. Sesame oil provides the ideal fat matrix for absorption. Additionally, the oil contains different bioactive forms (sesamol) that work complementarily to lignans in whole seeds.
What does this mean for you? Top dishes with both sesame seeds and a drizzle of sesame oil — you get the fiber and minerals from the seeds plus optimal lignan absorption.
HeartAnti-inflammatoryHormonal Balance
Tamari Sesame Oil Fermented soy isoflavones + sesamol for antioxidant protection
Technical: Tamari contains fermentation-released isoflavones (genistein, daidzein) that work synergistically with sesame oil's sesamol and sesaminol. Together they provide broader antioxidant protection via different radical scavenging mechanisms.
What does this mean for you? A splash of tamari with sesame oil as dressing or stir-fry sauce gives not only umami flavor but also a double antioxidant effect.
Anti-inflammatoryHeartSkin & Hair
Tamari Sesame Seeds Umami amino acids enhance mineral absorption from sesame seeds
Technical: Tamari's free glutamic acid and amino acids from fermentation promote absorption of zinc and iron from sesame seeds. The organic acids in fermented soy lower intestinal pH, making minerals more soluble.
What does this mean for you? Sprinkle dishes with tamari and sesame seeds together — a classic Asian combination that's not only delicious but also optimizes your mineral absorption.
EnergyImmune SystemGeneral Wellness
Ingredients (6)
- Nori seaweed sheets — 4 pcs unroasted or lightly toasted
- Sesame Seeds — 100 g mix of white and black for visual effect
Instructions
- 1 Preheat the oven to 160°C (fan) and prepare parchment paper.
- 2 Crumble the nori sheets with your hands into small flakes of about 0.5 cm — much smaller makes them too papery, much larger disrupts the cracker structure.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 10 days in fridge
Tags & Diet
Allergens: Gluten, Sesame, Soy