Ingredients
For the seeded crackers
- 50 g pumpkin seeds
- 50 g sunflower seeds
- 40 g sesame seeds
- 40 g chia seeds
- 40 g ground linseed (flaxseed)
- ½ tsp sea salt
- 1 tsp dried rosemary or thyme
- 220 ml water
For the topping
- 1 tin (about 120 g) sardines in olive oil, drained
- 2 ripe tomatoes, sliced
- ½ red onion, very thinly sliced
- Juice of ½ lemon
- A few capers and a little chopped parsley
- Black pepper
Method
- Make the cracker mix: heat the oven to 160°C (140°C fan). Mix all the cracker ingredients in a bowl and leave for 15 minutes, until the chia and linseed form a gel.
- Spread: line a large baking tray with baking paper. Spread the mixture very thinly and evenly over it (about 3 mm), using the back of a wet spoon.
- Bake: bake for 30 minutes, then cut into squares and turn them over. Bake for 25–30 minutes more, until crisp and dry. Leave to cool completely, then store in an airtight tin for up to 2 weeks.
- Assemble: top the crackers with tomato and onion, then the sardines. Squeeze over lemon and scatter with capers, parsley and pepper.
Why it's good for you: Sardines are one of the best foods for health: rich in omega-3 fats, and, because their soft bones are eaten, calcium and vitamin D for strong bones. They're small fish, low in the food chain, so they're sustainable and low in contaminants. (Read more in Living Bones.)
Good to know: For a low-FODMAP version, use chives or the green tops of spring onions instead of the red onion.
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