Flax seeds, and hemp seeds, and pepitas, oh my!
Seeds may be small, but they pack a powerful punch when it comes to nutrition. Flax seeds, hemp seeds, and pepitas (pumpkin seeds) are loaded with essential nutrients that support overall health, from heart-friendly fats to protein and key minerals. Whether you sprinkle them on your morning oats, stir them into yogurt, or add them to baked goods, these tiny superfoods can make a big difference in your daily diet.
Below, we break down the unique benefits of each—so you can make the most of these nutrient-dense seeds in your meals. PLUS a recipe to incorporate them all into a tasty snack.
Flax Seeds
- Rich in Omega-3s – A top plant-based source of alpha-linolenic acid (ALA), supporting heart health and reducing inflammation.
- High in Fiber – Supports digestion, promotes regularity, and helps maintain balanced blood sugar.
- Hormone Balance – Lignans in flax seeds may support hormonal health, particularly for women in perimenopause and menopause.
Hemp Seeds
- Complete Protein – Contains all nine essential amino acids, making it an excellent plant-based protein source.
- Anti-Inflammatory Fats – High in omega-6 and omega-3 fatty acids in an optimal ratio for reducing inflammation.
- Magnesium & Iron – Supports muscle function, energy production, and overall vitality.
Pepitas (Pumpkin Seeds)
- Zinc Boost – Essential for immune function, skin health, and wound healing.
- Mood & Sleep Support – Rich in tryptophan, a precursor to serotonin and melatonin, aiding relaxation and sleep.
- Heart & Prostate Health – High in magnesium, antioxidants, and phytosterols that benefit cardiovascular and prostate health.
Boketto’s own Kelley Farlow made these Organic Seed Crackers for our 8-year anniversary (today!) and E V E R Y O N E loved them. Below she shares the recipe form her blog:
Prioritizing nutrient-dense, high-vibrational organic snacks can sometimes be challenging amidst the busyness of daily life. Which is why I love easy, simple recipes like these seed crackers. They’re packed with healthy fatty acids and omega-3s, protein, fiber, and antioxidants. They pair well with lots of other healthy foods and are super customizable. You can add different dried herbs, or additional seeds such as sesame and poppy to create different variations.
Organic Seed Crackers
This recipe makes approximately 30 medium-sized square crackers
Ingredients
- 1 cup whole Organic Flax Seeds
- 1 cup Organic Hulled Hemp Seeds
- 1 cup Organic, Raw, Unsalted Pepitas (Pumpkin Seeds)
- 2-4 Tablespoons of Poppy Seeds and/or Sesame Seeds (optional)
- 1-2 Teaspoons Sea Salt or Himalayan Salt (or more if you like a saltier cracker, I personally like them to be more bland so I can pair them with more flavorful foods)
- 1-3 Tablespoons Dried Organic Herbs (Rosemary, Thyme, Oregano, Parsley—whatever you like!)
Instructions
- Preheat oven between 200°F and 225°F
- Line a large baking sheet with parchment paper and lightly grease with fat of choice (I prefer organic ghee or high quality olive oil)
- Bring 1 cup of water to a subtle boil, remove from heat
- Add just the flax seeds to a glass mixing bowl with salt and dried herbs, then slowly pour your hot water over flax seeds, stirring for approximately 1 minute until mixture becomes uniform and gelatinous
- Slowly add in pepitas, hemp seeds, poppy seeds, sesame seeds
- Once mixture is well combined, gently press evenly onto a parchment paper-lined baking sheet with a spatula, covering entire sheet with a thin layer. Optional: Precut the mixture while it’s still soft. A bench scraper or any flat spatula will work well to gently section these into squares or rectangles. Be mindful not to “drag” the cutting tool, rather, you want to use a pressing down motion to keep everything intact.
- Bake at 200-225°F for 4 hours to maintain the most nutrients. If you are tight on time, you can bake at a higher temperature however, know that some of the beneficial health properties may be compromised at temperatures higher than 225°F. The idea here is to slowly evaporate the excess water, making them nice and crunchy but not too brittle. Your end product should be thin, crisp and easy to bite into.
- Allow to cool for at least 10-20mins, then gently break into pieces (much easier to do evenly when you precut)
- Store in an airtight glass container for up to 2-3 weeks, or longer if you keep them refrigerated!