Your whole food, plant-based life.

Flat Bread Sampler

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.

recipes for raw crackers




Flat Bread Three Ways


Onion Sunflower Flat Bread

  • 3 cups sprouted wheat berries
  • 1 sweet onion, coarsely chopped
  • 1/4 cup  nama shoyu
  • 1 cup 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 the sunflower seeds in by hand.
  4. Spread 1/4 inch thick on teflex sheet. Score the mixture into desired shapes.
  5. Dehydrate 8 hours, flip and dehydrate until dry.

Spicy Flax Crackers

  • 3 cups flax seeds, soaked for at least 6 hours
  • 1 tablespoon dried mustard
  • 1/4 cup agave
  • 1 shallot, chopped
  • 1 clove garlic, chopped
  • 3 tablespoons nama shoyu
  1. Combine all ingredients in a food processor. Process until well blended.
  2. Spread on teflex sheet and score.
  3. Dehydrate for 8 hours, flip and dehydrate until dry.

Onion Flax Crackers

  • 2 cups flax seeds, soaked at least 6 hours
  • 1 cup ground flax seeds
  • 1 sweet onion, coarsely chopped
  • 1 clove garlic, chopped
  • 1/4 cup nama shoyu
  • 1/2 cup hemp seeds
  1. Place all ingredients in food processor. Process until well combined.
  2. Spread on teflex sheet 1/4 ” thick and score.
  3. Dehydrate 8 hours, flip and dehydrate until dry.
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  1. We dad wrote on September 18, 2015

    I love the recipes your posting , am still in the transition period between being vegetarian to becoming vegan simply coz most of the yummy vegan recipe has ingredient that are not available where I live , such as the (Nama shoyu) !!! I have no idea what it is and what’s its function in the flat bread yummy recipe that you posted .
    (wheat berries ) is it what is referred to some times as bulgur only sprouted – this is important for me to know coz you use it in a cheese recipe (reju… Sorry forget the spelling of this type of chase making ) that looks super super yummy ?
    And lastly , for the flat bread if I have powered hemp seed will it work instead of the seed?

    I know it’s too many question ,? and thank you in advance for helping me to understand

  2. Erica wrote on January 9, 2014

    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

  3. andrew wrote on December 14, 2011

    Can I use parchment paper instead of the telflexx sheets ?

    • Susan wrote on December 14, 2011

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

  4. Laura wrote on April 11, 2011

    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.

  5. Susan wrote on March 20, 2011

    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.

  6. Amy wrote on March 20, 2011

    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

  7. Deb wrote on March 9, 2011

    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 wrote on March 9, 2011

      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.

  8. Haley wrote on January 15, 2011

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

    • Susan wrote on January 15, 2011

      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.

  9. Amelia Gerlach wrote on January 11, 2011

    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 wrote on January 11, 2011

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

  10. Sarah wrote on January 6, 2011

    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 wrote on January 6, 2011

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


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