Raw Flat Breads

by Susan on January 8, 2012

For some reason, this post from February of 2009 lost it’s information. After it was brought to my attention, I tried to fix the post to no avail. I decided to recreate the whole post. So, if you have been looking for these recipes on the site…here they are!! This was a recipe from the second month that Rawmazing was published. It was a fun trip down memory lane for me!

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.

Onion Sunflower Flat Bread

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

1. Place sprouted wheat berries in food processor. Process until a mash like consistency is achieved.

2. Add Nama Shoyu, and onion. Process until combined but chunks of onion are still visible.

3. Stir in by hand, the sunflower seeds.

4. Spread 1/4 inch thick on teflex sheet. Score the mixture into desired shapes.  

5. Dehydrate 8 hours, flip and dehydrate until dry. Makes one sheet.

Spicy Flax Crackers

  • 3 C flax seeds, soaked for at least 6 hours in 1 1/2 cups water
  • 1 T. dried mustard
  • 1/4 C Agave
  • 1 shallot, chopped
  • 1 clove garlic, chopped
  • 3 T Nama Shoyu

1. Combine all ingredients in a food processor. Process until well blended.

2. Spread on non-stick 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

1. Place all ingredients in food processor. Process until well combined.

2. Spread on telelex sheet 1/4 ” thick and score. Dehydrate 8 hours, flip and dehydrate until dry.

*You can use my prefered method of dehydrating at 145 for 1 hour and then reducing the heat to 115 to finish the dehydration. It will remain raw as the food temperature never goes above 115 and it shortens dehydration time. 

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{ 21 comments… read them below or add one }

Leanne @ Healthful Pursuit January 8, 2012 at 10:49 pm

I’m new to your blog – found you when I was searching for new inspiring raw recipes. These flat breads couldn’t have come at a better time! I’m leaving for India in a couple of weeks and have been trying to figure out what kinda snacks I can bring with me. These would be perfect! Thanks for another great recipe :)


Joyful Eats January 9, 2012 at 10:05 am

for some reason, I had gotten away from making crackers & flat breads. I was just thinking today that I should get back to it. Perfect timing – Thanks for sharing!


Joanna January 9, 2012 at 10:36 am

I just need to buy a dehydrator and I will be back In business :) I’m so glad you reposted this… Super excited…


Connie Fletcher January 9, 2012 at 8:40 pm

Those are really beautiful. I was eating totally raw several years ago, and I never found what I really liked for a raw cracker, but if they taste anywhere near what they look like………..yum!! I will be trying those recipes! Thank you so much for sharing.


Grace January 10, 2012 at 12:42 am

I’ve been making raw flax crackers and bread for quite some using the dehydrator. Most of the time I add buckwheat as well as kale, olive oil, cayenne. A friend who is a chef just brought to my attention that we don’t digest flax and buckwheat or get any of the health benefits unless the flax and buckwheat is ground to some extent. It sounds reasonable. Even if you open up the seeds just by spinning them in a coffee grinder slightly before soaking them may be more beneficial. Would you comment on this please?


Grace January 10, 2012 at 12:43 am

Correction for my comment (didn’t proofread first) “I’ve been making raw flax crackers for quite some time……..


Rhinda Hale February 21, 2012 at 6:04 pm

Susan, I’ve made the sunflower flax crackers a couple of times. Love them! Now, if only I can make enough to curb my craving for them! They’re absolutely delicious. I find myself sneaking to the fridge for another tasty bite. :-)


Jeani March 7, 2012 at 8:08 pm

Hi, Susan ~
When soaking the flax, how much water do we use to soak it in? Do we rinse it before using it?
Is there a proper ratio on this? For example, maybe two cups water to one cup flax seeds, or whatever would be the correct amount.
I’m kind of confused on this.
Thanks you.


Jenny May 11, 2012 at 3:44 pm

@ Grace: Your friend’s right. Flax is much more digestible when it’s ground but if you eat a lot of flax in your diet your omega 3 levels can actually get too high. So having some of it just pass through can be good actually, it makes a nice pre-biotic (food for the good flora in your intestines) and gives you some nice, healthy fiber even if it’s nutrients aren’t all absorbed.


Thonkas June 5, 2012 at 5:10 am

Great blog, great writer! My dehydrator arrived today and I am looking forward to feeding my family some of your tasty flat bread recipes. Thank you.


Chaya Lapin January 19, 2013 at 5:54 am


I just want to thank you so very much for the most wonderful gift , the recipies.

Thank you so much , i love the online books and going to buy them all . i cannot thank you enough
Chaya Lapin


julie legault January 20, 2013 at 1:53 pm

About the onion sunflower flat bread….
just want to know to do the crackers with the sprouted weatberries…how many days we let the weatberries sprout? Do we deshydrate it before using in the recipe or not? thank you!


Susan January 21, 2013 at 12:05 pm

When the berries sprout use them. No, do not dehydrate. If you need to dehydrate them before using, the recipe will state that. Cheers!


julie legault January 21, 2013 at 11:16 pm

thank you and thanks for your nice recipe!!!


Chanel Mulcahy February 26, 2013 at 1:22 am

Love your blog Susan! Excited to start on my raw journey and thanks for the wonderful recipes to make my transition easier!


sara October 21, 2013 at 11:05 pm

How do you ‘score & flip’ ?

Do you oil the sheets?



shana April 24, 2014 at 11:47 am

hi everybody. Do you know what is Nama Shuya? I am not able to find it.


shana April 24, 2014 at 12:12 pm

Sorry I misspelled it! What is Nama shoyu? where can I buy it?


Susan May 6, 2014 at 6:42 pm

It is an organic soy sauce. You can find it at many coops or natural food stores. Cheers!


Susanne August 4, 2014 at 8:09 am

I love your reipes. Now trying the flatbreads for the first time. I was wondering about the amount of wheatberries. Do you use three cups after sprouting or before?


Susan August 21, 2014 at 1:35 pm

In this recipe, you measure after you have sprouted. Cheers!


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