Avocados are a good source of omega-3s, so try this chunky guacamole and chia seed crackers recipe to boost your good-fat intake.


For the guacamole

  • ½ red onion, peeled and diced
  • 1 green chilli, seeded and diced
  • 2 large, ripe avocados
  • Juice of 1 lime
  • 1 medium tomato, seeded and diced
  • Small handful of coriander leaves, roughly chopped

For the crackers

  • 3 tbsps chia seeds
  • 3 tbsps milled flaxseed
  • 2 tbsps sunflower seeds
  • 2 tbsps pumpkin seeds
  • 1 tbsp hemp seeds
  • 3 tbsps zaatar
  • 1 tsp salt
  • 1 tbsp date syrup, honey or maple syrup (optional)
  • Greaseproof paper


  • STEP 1

    Preheat oven to 110°C. Cover the flaxseed and chia seeds with water (about 200ml). Leave for 15mins or until ‘dough-like’. Stir in the rest of the seeds. Add the zaatar.

  • STEP 2

    Lay a sheet of greaseproof paper on two large baking trays. Spoon half the mixture onto each tray and spread out with a spoon. With wet hands, press down. Lay another sheet on top, press down with a rolling pin, then set sheet aside.

  • STEP 3

    Bake for 45mins. Remove and put the top sheets of paper back on each tray. Hold both top and bottom sheets of paper and flip the seeds over. Then peel off the new top sheet and bake for a further 40mins, until crisp and dry. Leave to cool.

  • STEP 4

    Grate half the onion and mash to a paste with half the chilli and a pinch of salt. Scoop out the avocado flesh and roughly mash with a fork.Combine in a bowl then add lime juice, rest of the onion and chilli, the tomato and the coriander. Season well. Serve with the crackers.

Recipe swap idea

Replace the avocados with a cup of defrosted frozen peas. Delicious!


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (