Of which 2 g sugars and 1.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin E (sunflower seeds) · Plant omega-3 (flaxseed)
Allergens none
Homemade seed crackers
Crisp crackers made with just seeds and water.
Ingredients
- ½ cup sunflower seeds (70 g / 2½ oz)
- ½ cup pumpkin seeds (65 g / 2¼ oz)
- 2 tbsp flaxseeds (20 g / ¾ oz)
- 6 tbsp water (90 g / 3¼ oz)
- salt and spices, to taste
Method
- In a bowl, mix all the seeds with the water, a pinch of salt and the spices.
- Let them soak for about 10 minutes, until they form a gel that holds everything together.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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