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Call me Dense, Nutrient Dense: Two Crunchy Dense Cracker Recipes

By February 16, 2017 No Comments

Matrix flashback: Do you remember in the Matrix trilogy the mushy oatmeal-like goo that Keanu Reeves’ character eats in the real world after waking up from being in the matrix? It has all the amino acids and nutrients your body needs. But it’s tasteless and mushy. Being a craver of crunchy things, I wonder if you could pop it in the oven or dehydrator and make some nice crispy crackers out of them. So instead of mushy oatmeal, you have something more along the lines of lamas bread, like in Lord of the Rings. Did you know a bite of lamas bread can feed a grown man for an entire day? If you didn’t know, it’s time you watch the Lord of the Rings trilogy again. It’s also time Matt and I go back to New Zealand, where the movies were filmed. We need to introduce Kovy to the epic Kiwi culture. And set up our Lifestyle Guiding (work)shop.

Okay, now that I’ve come back from my tangent of ideas and movie moments (yet still listening to music from Rudy), let’s talk crackers! It can be a challenge to find crackers that are:

  1. Budget-friendly
  2. Organic
  3. Gluten-free
  4. Corn-free
  5. Plant-based

The closest thing I’ve found that ticks all the boxes are Mary’s Gone Crackers (if they’re on sale or when they’re available at Costco). So of course I took it upon myself to make our own crackers! These two recipes are super simple, here’s what you need:

  • Oven (I would use a dehydrator if I had one, to keep more of the nutrients in these nutrient dense crackers!)
  • Food processor
  • Baking sheet
  • Recycled parchment paper

Okay, so let’s get crunching! I LOVE using these crackers as an open faced sandwich of sorts. Here are a few of my go-to options:

  • Cracker + avocado + fermented beets (as shown in image)
  • Cracker + avocado + kale + fried egg
  • Cracker + hummus + sliced cucumber
  • Cracker + nut butter + sliced apple 


All Seeds All Day

  • 1 cup sesame seeds
  • 1 cup flaxseeds
  • 1 cup sunflower seeds
  • sea salt and garlic pepper to taste
  • filtered water as needed (to create malleable consistency)


Seedy Beans

  • 1 cup sesame seeds
  • 1 cup sunflower seeds
  • 1 can black beans (15 oz)
  • 1/2 cup nutritional yeast
  • sea salt and garlic pepper to taste
  • cayenne pepper or chili powder
  • filtered water as needed


  • Using a food processor, blend all ingredients together until mostly smooth, adding sea salt to taste.
  • Add filtered water slowly to create a consistency that sticks together. (If you accidentally put too much water in and it turns to mush, just add more seeds)
  • Using a baking sheet with recycled parchment paper, flatten out your concoction. How thick? It’s your call. I like it between say, 2mm – 4mm (not that I measure!)
  • Bake at 300 F degrees for 40-60 minutes (the time depends on the thickness of your cracker)
  • Take out of oven. Carefully flip entire piece to let cool. Once cooled, break into sizes of your choice.
  • Store in a dry BPA-free container (opt for glass if possible).


  • The dough is sticky! Use water on your hands or roller to flatten out onto the parchment paper.
  • To ensure your concoction cooks evenly, rollout the dough evenly. If the center is too thick, it will stay softer.
  • The thicker your cracker, the denser it will be. So if you like thin crispy crackers, roll the dough out more.
  • I added a decent amount of sea salt and garlic pepper to really get a flavorful cracker. Get creative with adding other spices!

Let me know how your creations turned out…

Share in the comment section below!


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