Seedy crackers are protein-packed to keep you going during this busy month of soccer, football and adjustments. Karen Schneider / For The Forecaster

Here are a couple of tricks to get you through soccer and football season. I know what it’s like to be practically living in your vehicle this time of year as you get your children or grandchildren to and fro.

I adore seedy crackers, but I always feel disappointed when I find the amount in the $7 package is so ungenerous. Guess what? I decided to make my own. These powerhouse crackers are an excellent source of protein to keep you and your favorite team players going until suppertime. (Can’t you just picture yourself at a soccer game munching on these?)

Karen Schneider cooks and writes in the village of Cundy’s Harbor. You can reach her at or 504-0545.

For my premier batch, I gently pressed roasted, salted sunflower seeds into the top of the crackers before baking. The second batch received a heavy-handed shake of Everything Bagel seasoning and pinches of flaky Celtic salt for its topper.

As long as you keep the ratio of water to seeds and grains the same, you can experiment with just about anything – such as almond flour or whole oats. If you’re out of some of these seeds, just double up on what you have. And experiment with those herbs and spices. Just be sure all the water is absorbed, and spread the mixture as thin as you can get it.

Now I never thought I’d be saying this, but stock up on packages of ramen. I’ve given you the basic “fancy” recipe here, but think what you can do with this. Adding protein such as cooked chicken, pork, beef, shrimp, an egg or baked tofu are all yummy.

And how about some veggies such as red bell pepper, julienned spinach, shredded carrot, peas, pea pods, edamame or even a handful of thawed peas and carrots or corn from the freezer?


If you have the fabulous condiment chili garlic sauce in your pantry, substitute it for the oil, garlic and chili flakes. Or try a dash of sriracha if you’d like. Sprinkle with crushed peanuts. See how you can make a lowly package of ramen into a feast? Even your capable kiddos can handle it.

Seedy crackers

1/2 cup ground flaxseed

1/4 tablespoon chia seeds

1/4 cup hemp hearts

1/4 cup sunflower seeds

1/4 cup pumpkin seeds


1/4 cup sesame seeds

1/2 cup quick oats

2 teaspoons oregano

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon salt


1 1/4 cup water

In a large bowl, combine all the seeds, oats and spices. Stir to mix evenly.

Pour water over the mixture and let it soak for about 10 minutes to absorb the water and bind together.

Preheat oven to 325 degrees. Line two 17-inch baking sheets with parchment paper.

When the seeds and oatmeal mixture have soaked up all the water, scoop the mixture onto the prepared baking sheets.

Spread the mixture as thinly and evenly as possible, ensuring there are no holes or cracks. (I use the back of a large spoon and then roll the side of a small drinking glass around over the top. The thinner you spread the mixture, the crunchier the crackers will be.)


Bake for 50 minutes, rotating the pans halfway through the baking time to ensure even baking.

Remove from the oven when lightly browned, firm and dry to the touch. Allow to cool completely on the pans before snapping them into rustic individual crackers. There will be crumbs and shattered bits to throw on top of a salad.

Store in an airtight glass container.

Yield: Approximately 40 2-by-2-inch crackers

Upgraded ramen

1 (3-ounce) package instant ramen noodles (we won’t be using the seasoning packet)

1 tablespoon vegetable oil


2 cloves garlic, minced

1 tablespoon sesame seeds

1 tablespoon chili flakes

1 heaping tablespoon peanut butter

1/4 cup cooking water

1 tablespoon rice vinegar or apple cider vinegar


1-2 tablespoons soy sauce

1 tablespoon honey or maple syrup

1 scallion, sliced

Lime wedge

Boil ramen according to package directions.

In a separate medium-sized saucepan, heat oil over medium-low heat. Turn off heat and add chili flakes, garlic and sesame seeds. Add peanut butter, noodle water, vinegar, soy sauce and sweetener, stirring to make a pourable sauce.

Add ramen to the sauce in the pan and toss to combine, using additional cooking water if needed. Stir in any additional ingredients and garnish with sliced scallion and lime wedge.

Yield: 1 serving

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