Dip Into this Omega-3-Inspired Guacamole and Mixed-Seed Cracker Dish by Matthew Kenney

By Emily Gladders


Ritual teamed up with Matthew Kenny for a plant-based dining experience that represents some of the ingredients found in Essential for Women.

We paired with Kenney because his cuisine and methods align perfectly with our mission: to fuel the body with the cleanest ingredients we can find, no matter what. All plant-based & no B.S. Because we believe that’s how it should be.

Matthew Kenney & team shared the recipes with us so that you can get Essential with your own meals at home. Here is one of our favorites from the dinner, Kenney's Omega-3 inspired Guacamole and Mixed-Seed Cracker dish. Yummm.


Sunflower Chia Crackers:

4 cups of sunflower seeds
2 cups of chia seeds
2 cups of pepita | or pumpkin seeds
1 cup of flax seed ground
6 cups of water
2 ancho peppers, seeded
4 teaspoons of coriander
2 teaspoons of fine sea salt


6 ripe avocados
1 jalapeno pepper micro diced
1 1/2 cups of cilantro, minced
1/2 cup lime juice
1/2 cup chopped pistachio
Salt to Taste


  1. Preheat the oven to 300ºF. Line a large baking sheet with parchment paper.
  2. For the Sunflower Chia Crackers, grind sunflower seeds and pepitas seeds in a food processor.
  3. Add the water, the garlic, and salt. Stir with a spatula and combine with chia seeds.
  4. Allow the mixture to sit for a couple of minutes until the chia seeds absorb the water. After the 2 minute rest, when you stir the mixture, you shouldn’t see a pool of water on the bottom of the bowl.
  5. With the spatula (and a hand, if necessary), spread the mixture onto the prepared baking sheet in two small rectangles, about 12 by 7 inches each and 1/8 to 1/4 inches thick. Sprinkle additional salt on top.
  6. Bake for 35 minutes. Remove from the oven and carefully flip each rectangle with a spatula. Bake for 25 to 35 minutes more, until lightly golden around the edges. Watch closely near the end to make sure they don’t burn.
  7. Let cool for 10 to 15 minutes on the pan and then break the rectangles into crackers and let cool completely on the pan.
  8. Store in an airtight container or jar on the counter for up to 2 weeks. You can also freeze the crackers in freezer bags for up to 1 month. If the crackers soften while storing (this can happen in humid environments), toast in the oven at 300ºF for 5 to 7 minutes, then let cool completely. This is usually enough to return their former crispness!
  9. Mix all guacamole ingredients in a large bowl.
  10. Serve as chips and dip or by topping cracker with a teaspoon of guacamole, pumpkin seeds and micro garnish with cilantro.  

    You can basically taste the immune, brain, and heart support that Omega-3 is contributing to. Learn more about the Omega-3 we use in Essential for Women

    NEXT RECIPE: Hearts of Palm Ceviche

    Image: Jake Ahles