Recipes from Spring 2022 issue of True Natural Health


Therapeutic flavourings

With sugar and salt out of the picture, flavourpacked herbs and spices become much more important when cooking SOS-free. Adding more herbs and spices to dishes can dramatically increase the polyphenolic density of your diet. Polyphenols have been linked to a multitude of health benefits, most of which can be traced back to their antioxidant and anti-inflammatory actions. Seaweeds and seeds also make excellent flavourful and nutrient-packed additions to SOS-free meals.


2 cups of mixed raw seeds (example combo below)

¼ cup of sesame seeds

¼ cup of sunflower seeds

¼ cup of hemp seeds

¼ cup of pepitas

3 tablespoons of psyllium husks

¼ teaspoon of turmeric powder

¼ teaspoon of garlic powder

¼ teaspoon of dried oregano

¼ teaspoon of dried rosemary

2 cups of water


Into a large mixing bowl, pour 2 cups of water.

Slowly whisk in the psyllium husk powder.

When all lumps are dissolved, add the herbs and spices and then the seeds. Stir well. Let the mix rest for about 10 – 15 minutes to let the psyllium gel. Preheat your oven to 175 C (350 F) while allowing the mixture to rest.

Line a 45 x 30 cm (18 x 13 inch) pan. Pour a layer of mixture onto the tray and place in the oven and cook for 25 minutes.

After 25 minutes, the mixture cooked as a block in a pan will be ready to be cut into cracker sized pieces and mixture cooked in the muffin trays will be done.

Place cracker sized pieces back into the oven for another 15 minutes.

Crackers will take between 45 and 60 minutes to crisp up. As ovens behave slightly differently and seeds burn easily, you will have to watch them the first couple of times you make this recipe.


These crackers will keep in an airtight container for approx. 2 weeks.

Serve with vegetable sticks and SOS-Free baba ganoush dip.



(Healthy pantry staples are available via here (affiliate link)