Five seed cracker with rosemary & paprika

Hero ingredient: Pumpkin seeds

Makes 50 – 60 small pieces

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 43 g

Sodium

38 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

74 mg
18% (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

32 mg
4%

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

159 mg
8%

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Pumpkin seeds

Nutrient Analysis
Ingredients
Method

Developed by

About Heleen Meyer

Ingredients

  • 2 tbsp olive or avocado oil
  • 150 ml linseeds (flax seeds)
  • 100 ml chia seeds
  • 1½ cups strong warm Rooibos, use 3 tea bags
  • ½ cup pumpkin seeds
  • 200 ml sunflower seeds
  • ½ cup sesame seeds
  • 1 tsp black cumin seeds (nigella sativa) or regular cumin seeds
  • ½ tbsp ordinary paprika
  • 1 tbsp chopped fresh rosemary or 1 tsp dried rosemary
  • ½ tsp salt
  • black pepper to taste

Method

  1. Preheat oven to 200°C and line two large (25 x 40 cm) baking trays with baking paper. Brush baking paper very well with about 5-10 ml of the oil per tray. Alternatively, use silicon baking mats, but there’s no need to oil the mat.
  2. Place the linseeds and chia seeds in a large bowl and cover with Rooibos, stir through. As the seeds absorb the liquid, the mixture will become thick and sludgy.
  3. Stir in the rest of the ingredients, except for the remaining oil, and mix through so that all the ingredients are evenly dispersed.
  4. Divide the mixture between the two baking trays. Spread evenly with a spatula or palette knife, or even the back of a spoon. The layer must only be a few millimetres thick. Brush seed mixture with remaining oil.
  5. Bake for 20 minutes and reduce the temperature to 180°C. Rotate the trays in the oven, so they bake evenly. Bake for another 15 minutes or until golden brown and crispy. Remove from oven.
  6. Transfer the sheets of crackers, by gripping the paper and sliding the crackers off onto a cooling rack. Allow to cool completely.
  7. Break into shards. Store in an airtight container for a week or two.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low