Seed Bark

Swedish Seed Crackers

 Fröknäcke a.k.a. Swedish Seed Crackers

Are you tired of the same food to snack on throughout the day? Well, this seed bark will blow your mind! It is so easy to make and healthy!

Let me tell you about Lena…

Early last year I met a lovely Swedish lady at the gym. Her name is Lena. Lena stayed in South Africa while her husband worked. Unfortunately, she went back to Sweden on the 1st of January 2017. We did Pilates and Splash classes together.

Throughout her stay in South Africa, she would often ask my opinion on some place and what to eat, etc. She and her family also traveled a lot while they were here – Kruger National Park, Pilanesberg Game Reserve, Drakensberg, seeing the Victoria Falls, etc,  (so jealous). Because I am keen to learn other cultures, I would often ask her about what they ate in Sweden, about the people and the weather, etc.  She would tell me all kind of stories of her home. She once told me about seed crackers that they make and love in Sweden. Being the nice person that she is, she brought me some to taste WITH the recipe just before she went back to Sweden. How nice?!

This Fröknäcke (Lena, correct me if I am wrong) that she makes uses corn flour. There are many recipes that use whole-wheat flour. For a LCHF diet some recipes use psyllium husks. The best thing about this is that it is gluten free (for those with gluten-intolerances) and filled with all of the goodness of seeds.

I have not tried making this with psyllium husks, but here is a recipe.

Free from:
* gluten
* dairy
* soya
* egg

The ultimate savoury, healthy snack! This will be your favourite snack! You can also enjoy it for breakfast with cottage cheese, tomato, salt & pepper. Serve it at your next dinner party with tapenade and hummus.
Delicious! I made some yesterday and my husband literally ate half of it. Seems like I will be making this every second day! 🙂

Lena, thanks for sharing this fantastic recipe with me! I will miss our chats dearly! I wish you all the best for 2017 and who knows, maybe we will meet again someday.

Swedish Seed Crackers

Seed Bark

Prep Time: 15 minutes

Cook Time: 1 hour, 20 minutes

Total Time: 1 hour, 35 minutes

Yield: 2 Baking Sheets

*you can leave out the oil, but I like the richness the oil adds


  • 250g Mixed Seeds (I used ± 90g Pumpkin Seeds, 80g Sunflower Seeds, 50g Flaxseed, 30g Mixed Sesame Seeds, but you can mix it up)
  • 100ml Corn Flour
  • 5ml Salt
  • 200ml Boiling Water
  • 50ml Olive Oil
  • Sea Salt (for sprinkling)


  1. Preheat the oven to 150°C.
  2. Prepare two baking sheets with baking paper.
  3. Mix the seeds, corn flour and salt in a bowl.
  4. Combine the olive oil with the boiling water.
  5. Pour the water mixture over the seeds and mix well. Let it stand for 15 minutes. You will notice that it will thicken slightly.
  6. Pour the seed mixture onto the two prepared baking sheets. Spread it out as evenly as you can so that it touches all the edges.
  7. Sprinkle some sea salt over.
  8. Bake for about 60 – 80 minutes until it is crispy. I turned my baking sheets every 30 minutes. Once it is crispy and has a slight golden to it. Cool on the baking sheets. (Mine was in the oven for 80 minutes)
  9. When cool, the bark should snap into smaller pieces. If there are some pieces that are bending instead of snapping, bake the bark for a few extra minutes.
Recipe Management Powered by Zip Recipes Plugin

Leave a Reply