Flat Bread Sampler

by Susan on February 11, 2009

When eating a raw food diet, it’s always a good idea to have a selection of flat breads handy. They are fairly quick to make (other than the dehydration time), nutritious, and can be used for many things. Throw some veggies on one for a quick lunch, spread some cashew vegan cheese on another for a quick snack, and use them with raw dips for a quick, fresh treat. They are versatile! On this plate are Onion Sunflower Flat bread, Flax Wheat Berry Flat bread and Spicy Flax Flat bread.

For more raw food recipes for flat breads and crackers, click here: Flat Breads

Onion Sunflower Flat Bread

  • 3 C sprouted wheat berries
  • 1 Sweet Onion coarsely chopped
  • 1/4 C  Nama Shoyu
  • 1 C raw sunflower seeds

Place sprouted wheat berries in food processor. Process until a mash like consistency is achieved. Add Nama Shoyu, and onion. Process until combined but chunks of onion are still visible. Stir in by hand, the sunflower seeds. Spread 1/4 inch thick on teflex sheet. Score the mixture into desired shapes.  Dehydrate 8 hours, flip and dehydrate until dry. Makes one sheet.

Spicy Flax Crackers

  • 3 C flax seeds, soaked for at least 6 hours
  • 1 T. dried mustard
  • 1/4 C Agave
  • 1 shallot, chopped
  • 1 clove garlic, chopped
  • 3 T Nama Shoyu

Combine all ingredients in a food processor. Process until well blended. Spread on teleflex sheet and score. Dehydrate for 8 hours, flip and dehydrate until dry. Makes one sheet.

Onion Flax Crackers

  • 2 C Flax seeds soaked at least 6 hours
  • 1 C ground flax seeds
  • 1 Sweet onion, coarsely chopped
  • 1 clove garlic, chopped
  • 1/4 C Nama Shoyu
  • 1/2 C Hemp seeds

Place all ingredients in food processor. Process until well combined. Spread on telelex sheet 1/4 ” thick and score. Dehydrate 8 hours, flip and dehydrate until dry.

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{ 33 comments… read them below or add one }

Lauren February 12, 2009 at 8:10 am

Beautiful! They almost look to good to eat! I said ALMOST! :)


Heather February 13, 2009 at 6:21 pm

Yum! Thanks for the wonderful bread recipes! They look like they would go well with some guacamole or raw hummus!



Eva February 14, 2009 at 6:26 pm

OMG I just discovered your website. This truly is rawmazing! I can’t believe how beautiful your pictures are and the recipes are fantastic too. I so have to try them all out. Thank god I have a dehydrator :-).
You are very inspirational. Can’t wait to get started on some breads and treats

Best wishes


Mandee May 5, 2009 at 3:37 pm

Great looking cracker recipes, do you think I could make the Spicy Flax Crackers with just the flax seeds and agave and some water and leave out the rest so that I could then use the crackers for sweet or savoury?


Gail October 24, 2009 at 8:06 am

what is a ‘teleflex sheet’ and where can I purchase same? Thanks!


Susan October 24, 2009 at 8:10 am

Actually it’s teflex. It is a non-stick sheet. You should be able to buy non-stick sheets from the people that you bought your dehydrator from.


Tanya December 23, 2009 at 10:48 am

Wow! Those look amazing. I’ve been searching for recipes for flourless crackers, so this is exciting. I wonder why so many recipes for this use flax seeds? They really add a lot of fat (which I’m trying to avoid). I put flax in my oatmeal every morning, so I don’t need more. Maybe I’ll try to the sprouted wheat kind…..now to order the wheat berries!



Paula Helgren January 22, 2010 at 10:55 am

I just savored my first Spicy Onion Flax Cracker….um make that 4 crackers, warm from the dehydrator. Oh, my, my!!! The Sweet Potato Fries are marinated and ready to dehydrate next. I’m expecting touchdowns from these and the Vikings on Sunday!


Cynthia298 June 16, 2010 at 3:31 pm


I love the idea of the Onion Sunflower Flat Bread. My hubby however, if gluten intolerant. Could you recommend a substitute for the sprouted wheatberry?

Much Thanks,

PS Love your website!!!


Alana September 27, 2010 at 6:01 pm

These flat breads look great and I’d like to give them a try this week…Can anyone tell me what temperature should be used to dehydrate these?


Susan September 27, 2010 at 6:28 pm

I could tell you… :-) I usually start my dehydration at 140 for the first half hour on these then reduce the heat to 115 for the duration. You don’t have to worry about compromising the raw status because the food temp never gets above 115.


Liz September 30, 2010 at 9:00 pm

Hello Susan,
Do you know of a substitute for Nama Shoyu? (I cannot have soy )


Susan October 1, 2010 at 7:30 am

I would say Braggs but they are derived from soy, also. I will look into it. Nothing comes immediately to mind.


Mel November 12, 2010 at 3:36 pm

Re replacing shoyu: Coconut aminos!

Or if that doesn’t work —
How about sea salt, plain or seasoned, and nutritional yeast? A dash of lemon or vinegar and favorite sweetener would round out the flavor profile.
Or try miso based on something other than soybeans. South river is a good source for unpasteurized misos using other beans, and soy and wheat free tamari. Their products are absolutely outstanding and worth the shipping costs!


Susan November 12, 2010 at 3:41 pm

They are all good flavorings but vastly different than nama shoyu. So, you would want to make sure you balance your flavors.


Ashley December 3, 2010 at 10:18 am

These look wonderful! I’m curious what their shelf-life would be at room temp and in the fridge. Do you have a rough idea? I have children and I like to do large batches so snacks are handy.

Thanks for the help and the wonderful recipes!



Susan December 3, 2010 at 10:19 am

It completely depends on how you store them, the weather, etc. You can get a minimum of a week out of them if dehydrated really dry. I have seem them last weeks but you would have to watch them and use common sense. If you don’t get them completely dry, the shelf life diminishes.


Nina December 30, 2010 at 10:01 am

These recipes look delicious. I’ve recently been adding more raw food options to my diet and it has expanded my recipe base as well as my palate. Some of the things I’ve learned are addictive, like cashew cheese! I haven’t made any raw breads yet and this recipe looks wonderful, but can you tell me what I can substitute for the wheatberries as I am gluten intolerant. Another problem for me with including more raw foods in my diet is the amount of sugar in many of the non vegetable recipes – from starches, fruits, and of course agave. The more I read about agave, the less inclined I am to use it. Can you tell me of a substitute for it, or do you have any experience with omitting it from the recipes that call for it? thank you.


Susan December 30, 2010 at 12:00 pm

I wouldn’t call cashew cheese “addictive”, but it is really good! You can make a cheese with probiotics, instead of the wheat berries. There is a recipe in my Holiday book. I have written extensively about agave on the site. You can do a search for it. I don’t have an issue with using it in small doses. Since I develop all the recipes on the site, I make them as posted.


Sarah January 6, 2011 at 3:40 pm

After soaking flax seeds they become gelly consistency, so do you drain them through a sieve or do you put everything in the food processor?


Susan January 6, 2011 at 7:27 pm

After soaking, all of the water should be adsorbed. So, no draining is required.


Amelia Gerlach January 11, 2011 at 12:31 pm

Susan, I love your recipes, so pretty to look at to! If I’m allergic to flax, what can I use instead (to make crackers)?


Susan January 11, 2011 at 6:12 pm

You could try chia seeds but I haven’t made this recipe with them.


Haley January 15, 2011 at 1:25 am

All your recipes look great! Is there any other option besides a dehydrator though?


Susan January 15, 2011 at 11:37 am

If you want to keep the food “raw” you need something that will “cook” at a temperature that will keep the food temp under 116. Most ovens can’t do that. The dehydrator can.


Deb March 9, 2011 at 9:34 am

Love your website. I am new to raw food and am having fun trying your recipes. Where do I get sprouted wheat berries? Can I buy them at the local market?


Susan March 9, 2011 at 9:44 am

You need to sprout your own. Just take the wheat grain, soak for 24 hours, then rinse 3 times a day. They sprout very quickly.


Amy March 20, 2011 at 1:09 pm

Regarding the spicy flax crackers I notices the recipe in your book calls for less soaking time than the one on the website, so I am a bit confused as to which one is better… thx


Susan March 20, 2011 at 3:15 pm

The above recipe was written over 2 years ago. Either will work but the shorter time is what I use now. I did update a few recipes in the book. Honestly, soaking time for the flax isn’t a huge deal.


Laura April 11, 2011 at 1:30 pm

I just got my dehydrator! I am so very excited to begin my raw food making, but I am also a bit nervous. The first thing I want to make are flax crackers, since I have a lot of flax, and I have always wanted to make my own raw crackers, rather then buying them for way too much at a store. Anyway I am going to begin with your recipe! Thank you for your blog, and wish me luck.
All the best.


andrew December 14, 2011 at 8:52 am

Can I use parchment paper instead of the telflexx sheets ?


Susan December 14, 2011 at 1:24 pm

Yes but it is more difficult to work with. :-)


Erica January 9, 2014 at 7:39 pm

Would it be possible to add other vegetables in the sunflower flatbread instead of onion? I have made it and love it, but want some more variety to my breads I’ve been making with the ingredients I already have on hand


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