Savory Snacks

Vegetable-Flax Tortillas

Ingredients:

(14 tortillas)

10 cups yellow squash, diced
5 cups yellow pepper
3 cups golden flax meal (soaked and sprouted if possible)

 

Directions:

1. Place diced squash, yellow pepper and ground flax into a food processor.

2. Process until smooth.
3. Spread mixture1⁄4 inch thick onto a silicone dehydrating sheet.

(Cover full sheet and cut into square shapes after drying or place on

the sheet in round shapes.)

4. Dehydrate at 105 degrees for nine hours or until the top is very dry. 

5. Place a dehydrator tray (without silicone sheet) on top of the tortillas.

6. Hold the two trays together and turn over onto tray without silicone sheet; peel silicone sheet off back side.

7. Dry again in dehydrator until dry, but not crispy (tortilla wraps should be flexible).

8. Remove and store in a zipper storage bag in the refrigerator. 

Coconut-Flax Tortillas

Ingredients

(8 tortillas)

1⁄2 cup of coconut flour
1 teaspoon onion finely chopped
3⁄4 cup of freshly ground flax seed (soaked and sprouted if possible)
1 and 3⁄4 cup of water
1 oz of coconut oil
1/3 teaspoon of Italian herb blend
1⁄2 tsp of pink sea salt

Directions:

1. Mix the coconut flour, ground flaxseed, Italian herbs, and sea salt. 

2. Add the coconut oil, water, chopped onion and mix until you get a

smooth texture.

3. Divide into 4 parts and extend with hand or roller over a“T-flex

sheet’ until you achieved approximately a 10 centimeter diameter. 

4. Dehydrate at 110-120 degrees until you have obtained a firm and

crispy consistency. (This will take approximately 12 hours or more.) 

Sweet Potato Chips


Ingredients:

1 large Sweet Potato

1 tbsp Lemon Juice

1/2 tsp Sea Salt

2 tbsp Olive Oil

1 tsp dried Rosemary flakes

1/2 tsp Paprika

Directions:

  1. Wash and dry sweet potato
  2. Thinly slice sweet potatoIn a bowl coat sweet potato slices with lemon juice and olive oil
  3. Then add rosemary flakes, sea salt, and paprika
  4. Place sweet potato slices in a single layer on Excalibur dehydrator trayDry at 125 degrees F for 7 to 11 hours or until sweet potato chips become crisp
  5. Let chips cool to room temperature and store in an airtight container

Beet Chips

Ingredients:

3 Beets

1 tbsp Dried Rosemary

1 tbsp Dried Thyme

1 tbsp Olive Oil

1/2 tsp Salt

1/2 tsp Pepper

 

Directions:

  1. Wash beets well.
  2. Use mandoline to slice beets into approximately 1/4 inch thick slices.
  3. Add beets and all other ingredients to a large bowl. 
  4. Mix and make sure beets are well coated with seasonings.
  5. Marinate for at least 1 hr.
  6. Place vegetable slices in a single layer on an Excalibur Dehydrator tray.
  7. Dry at 125 degrees F for approximately 10 hours or until all beet slices become crisp chips.
  8. Enjoy!

Zucchini Chips

Ingredients:

  • 4 cups thinly sliced zucchini about 2-3 medium
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons coarse sea salt or pink himalayan

 

Directions:

  1. Use a mandolin or slice zucchini as thin as possible.
  2. In a small bowl whisk olive oil and vinegar together.
  3. Place zucchini in a large bowl and toss with oil and vinegar.
  4. Add zucchini in even layers to dehydrator then sprinkle with coarse sea salt.
  5. Depending on how thin you sliced the zucchini and on your dehydrator the drying time will vary, anywhere from 8-14 hours. My temperature setting was 135 degrees F.
  6. To make in the oven: Line a cookie sheet with parchment paper. Lay zucchini evenly. Bake at 200 degrees F for 2-3 hours. Rotate half way during cooking time.
  7. Store chips in an airtight container.

Banana Chips

Ingredients: 2-3 Slightly brown-flecked bananas will have the sweetest, most concentrated flavor when dried.

Directions: Peel the bananas. Slice bananas into 1/4-inch or 3/8-inch chips.

Dip each banana slice into the lemon juice (or drizzle lemon juice over all the slices). This lessens browning of the banana chips and adds a bit of vitamin C back into the banana.

Shake off the extra lemon juice and lay the banana slice on the dehydrator tray. Leave enough space between banana slices on the tray to allow sufficient air flow for drying.

Fill the available dehydrator trays with banana slices. Turn the dehydrator on to 135 degrees and go about your day. Check the bananas after about six hours; it typically takes six to eight hours, but this varies depending upon the thickness of the banana slices.

A perfectly dehydrated banana slice is leathery and dry, but might be slightly sticky to the touch. If the bananas tear easily as you remove them from the tray, they’re probably not quite done. Slices that feel at all “fleshy” or soft should go back in for awhile longer. Store in an airtight container.

Half way through, stop the food dehydrator and flip over all the banana slices. The slices are easy to peel off the dehydrator tray when they are warm, and turning ensures dryness.

Test for dryness. If the banana chips are leathery to crisp, they are done depending on if you like them softer or crispier.

Cool the banana chips for a few hours in the food dehydrator before removing them. Pack dried chips into plastic bags when they are fully cool. Store at room temperature.

Moist Chocolate Zucchini Bread (nut free)

Prep time: 10 mins

Cook time: 35 mins

Total time: 45 mins

Ingredients:

1 medium zucchini, shredded (equal to 1.5 cups shredded zucchini)
2 eggs, whisked
¾ cup sun-butter (or nut butter if you prefer)
⅓ cup raw honey (or maple if you prefer)
¼ cup cocoa powder
2 tablespoons coconut flour
1 teaspoon vanilla extract
1 teaspoon cinnamon
½ teaspoon baking powder
½ teaspoon baking soda
pinch of salt

 

Instructions:

  1. Preheat your oven to 375 degrees.
  2. Shred your zucchini. Use the shredding attachment on your food processor or take the long and boring route using a cheese grater. Whichever works.
  3. Once yours zucchini is shredded, you need to remove the excess liquid. And zucchinis have a lot of it! (What I did was place a couple paper towels down on the counter, throw the zucchini on top, then place another paper towel on top of the zucchini and squeeze. The more you squeeze, the more liquid will come out. Genius. Use more paper towels as needed, but be sure to squeeze until the zucchini feels water-less.)
  4. Place zucchini in a bowl with the rest of your ingredients. Use a large spoon to mix well until all the ingredients are combined and you have a deep chocolate color.
  5. Pour your ingredients into a loaf pan. IMPORTANT NOTE: I used 2 mini loaf pans that were about 5×3.
  6. Place in oven to bake for 25-35 minutes or until a toothpick comes out clean when you poke it. Mine took almost 35 minutes to completely cook through.
  7. Let cool, cut and serve!

Power Bombs

Ingredients

  • 1 1/2 cups of raw mixed nuts and seeds
  • 5 soaked medjool dates
  • 1/2 cup unsweetened nut butter of your choice 
  • 1 tsp maple extract (vanilla is fine too.)
  • 1/4 cup of unsweetened shredded coconut
  • 1 TBS cinnamon
  • 2-3 TBS raw cacao powder (depending on taste)
  • 1/4 cup coconut oil
  • 6 drops of organic liquid Stevia. 
  • 3 scoops of protein powder (optional) 

 

Directions

  1. Pulverize or finely chop the the nuts and dates (I use a Vitamix but you can use any type of blender/mixer or by hand!)
  2. Melt the coconut oil add liquid Stevia to the oil. 
  3. Mix nuts and dates mixture, nut butter, cinnamon and coconut oil with Stevia then fold in your protein powder. Mix everything together.
  4. Flatten mixture onto an 8×8 inch pan lined with parchment paper. Cut into small squares (or roll into balls), cover with parchment and refrigerate for two hours. 
  5. Store in the fridge to keep hard.  

 

Notes

This is a perfect snack for after a workout or if you need a treat in between meals. Kids will love them too!

Home Touch Trail Mix

Prep Time

5 minutes

 

Cooking Time

20 minutes

 

Yields

10 people

 

Ingredients

  • 2 cups almonds, raw 
  • 1 cup pecans 
  • 2 cups walnuts, raw 
  • 2 cups pumpkin or squash seed, raw 
  • 2 cups dried cranberries 
  • 1 tablespoon olive oil (optional) 

 

Directions

  1. In a bowl mix together almonds, pecans, walnuts and seeds. 
  2. Cover with water and soak overnight. 
  3. Preheat oven to 300 degrees. 
  4. Rinse and discard soaking water. 
  5. Add cranberries and add olive oil. Mix until everything is coated well. 
  6.  Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot. 
  7. Cool and store in air tight glass container. 

 

Notes

Try any nuts and dried fruit you like. The nuts and seed do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.

French Fries

Ingredients

  • 3 medium carrots
  • 3 medium parsnip
  • 2 sweet potatoes
  • 3 tablespoons (or more) melted coconut oil, olive oil or ghee
  • a generous few pinches of unrefined sea salt (I prefer pink Himalayan)
  • 2 teaspoons paprika, fresh ground black pepper (I also like to add cinnamon and a pinch of cayenne but that's up to you)

 

Directions

  • Preheat oven to 400. Slice the parsnips, sweet potatoes, and carrots into thin French Fry strips (not too thin or they may burn).
  • Place slices in a single layer on a baking sheet, making sure they're not overlapping too much. Drizzle a generous amount of oil over them and toss with your hands a few times until they are well coated. Sprinkle with sea salt, paprika, fresh black pepper, etc.
  • Place in the oven and bake for 15 minutes. Check and stir or turn a bit to prevent sticking. Bake another 5 to 10 minutes or until tender and dark golden. 

Easy Baked Apricots

Ingredients

  • 8 oz dried Turkish apricots 
  • 1/3 cup water
  • 2 tablespoons butter (or ghee)
  • 1 tablespoon raw honey
  • For the filling:
  • 1/2 cup crushed walnuts
  • 1/4 cup raw honey
  • ½ cup water for baking
  • Crushed pistachio nuts for garnish
  • *Bonus addition if it suits you: Plain whole Greek yogurt to drizzle on top after baking.


  •  

Directions

  1. Preheat oven to 350 F
  2. Soak the dried apricots in warm water for 10 minutes, if they are hard. Drain the water. If already soft enough to split open, you can skip this.
  3. Combine the crushed walnuts and honey in a small bowl as the filling.
  4. Split open the apricots with a small knife, making sure one end is still intact.
  5. Stuff each apricot with a teaspoonful of crushed walnut and honey mixture and slightly close it up.
  6. Grease a baking tray with olive oil or butter and place the stuffed dried apricots on it.
  7. Pour the water over the tray.
  8. Place a tiny dab of butter on the top of the each stuffed apricot.
  9. Drizzle 2 tablespoons of honey over the apricots (if desired) and bake in the oven for 20 minutes.
  10. Place then on a serving dish and sprinkle the crushed pistachio nuts on top. EASY!!

Cucumber Raita

Yields

4 Servings

 

Ingredients

  • 1/2 English Cucumber, diced
  • 1 1/4 c 2% or full fat greek yogurt or plain kefir
  • 1 tbsp. lemon 
  • 1/2 tsp fragrant olive oil 
  • 1/2 tsp salt or to taste
  • 1/8 tsp ground cumin
  • 2 tbsp. chopped mint, plus a few nice sprigs for garnish  

 

Directions

Place yogurt in a medium bowl. Add diced cucumbers. Season with salt, cumin, lemon, olive oil and mint. Stir to combine. 

Cashew Cream, 2 ways

Prep Time

5 minutes

 

Prep Notes

Soaking Time: 2 hours

 

Cooking Time

10 minutes

 

Yields

10 servings

 

Ingredients

Sweet:
1 cup raw cashews
1/4 cup rice or soy milk
1/2 tsps vanilla extract
2 tsps maple syrup
Dash of cinnamon and nutmeg

Sour:
1 cup raw cashews
Juice of 1/2 lemon
1-2 tsps apple cider vinegar
A pinch of sea salt
1/2 cup unsweetened nondairy milk or water

 

Directions

  1. Soak cashews in water for 2 hours.
  2. Drain and add to a blender or food processor with all other ingredients.
  3. Blend until well combined.
  4. Taste and adjust as necessary.

 

Notes

Carrot and Parsnip Fries

Prep Notes

 

Yields

4 Servings

 

Ingredients

  • Carrots, peeled and cut into sticks
  • Parsnips, peeled and cut into sticks
  • 1 tsp Cumin, ground
  • 1 tsp Coriander, ground
  • 1 tsp Cayanne pepper 
  • 2 T Smoked Paprika
  • 2 tsp Ginger, grated
  • 1 clove Garlic, grated
  • 2 tsp Salt
  • 2 tsp Black Pepper, ground
  • 1/4 c Olive Oil or Coconut Oil
  • 1/4 c Lemon Juice 
  • 1 Scallion, sliced thinly 
  • 2 tbsps. Cilantro, chopped
  • 1/2 c Kalamata Olive, sliced

 

Directions

Preheat oven to 425 degrees. Line a baking sheet with parchment paper or aluminum foil. In a medium bowl, combine all dry spices, ginger, garlic, olive oil, lemon, salt and pepper. Whisk to form a dressing. Toss the chopped carrots and parsnips into the dressing and lay flat on the lined baking sheet. Cook for 45 minutes, stirring occasionally, or until they are golden brown. Once they are finished baking, toss with fresh cilantro and thinly sliced scallions.