Lesson 1: Recipes for module 6 Copy Copy
Raw Slow Cooked Porridge Recipe
100g organic oat groats or buckwheat groats unroasted
(Soaked overnight and rinsed)
1 Litre Pure Filtered Water or spring water ( Hot or cold )
10g or more of Organic pitted Dates or Date paste to desire sweetness
Optional Additional flavors: Organic vanilla pod, Cinnamon stick, Nutmeg, Dried Fruit.
Place soaked and rinsed grains into a slow cooker and cover with double the quantity of pure water. Leave slow cooker on warm for up to 12 hours or bring the heat up quickly and turn off allowing the grains to cook in the residual heat. When desired softness and texture is achieved add sweetener of choice such as date paste. Add a nut milk at this point to make it creamy. If you would like to use fresh dates you can puts dates in from the start of the slow cooking process. If you like any or all of the additional flavors you can also place these into slow cooker at the start of the slow cooking process. You can take temperature checks at random to ensure it has not exceeded the 46-degree mark. Alternatively you can simply Blend the sprouted oats or buckwheat in a high speed blender with dates and water (hot or cold) until you reach a desired consistency. Add nut milk to make a creamy texture( half hot water, half nut milk )
Pancakes
5 fresh ripe Bananas
20 Brazil Nuts or 2 cups of Nut Flour
Water or nut milk to achieve batter consistency
5 Dates
½ cup of Cacao nibs
1 teaspoon of Cinnamon
Blend all ingredients in a blender and shape into pancakes onto the dehydrator sheets. Depending on Thickness, the pancakes should be ready to eat within 3 / 4 hours.
Scrambled egg
1 cup of Sunflower seeds soaked
10 Brazil nuts or almonds
1 teaspoon of Turmeric
Herbs to taste
Seasoning to taste
2 table spoons of Hemp oil
Water
Half of lemon squeezed
Blend all ingredients in the food processor until you have a scrambled egg like consistency and season to taste. You may eat it as is or dehydrate it.
Pizza Base
5 Dates
Half cup of Chia seeds
2 cups of Buckwheat Flour
1 cup of Carrot juice
1 tablespoon of Hemp oil
Garlic and herbs to taste
Seasoning to taste
Water
Blend all ingredients in a food processor until you achieve a dough like consistency, spread out onto dehydrator sheets and dehydrate for at least 14 hours.
Alternative Recipe: ( Blend Buckwheat flour with water and some sun-dried tomatoes )
Wrap
1 cup of Sunflower seeds or Sunflower Butter
1 Apple or Courgette
half cup of Carrot juice or Water or Tea to Nut milk
Seasoning to taste (Optional: add superfoods such as Spirulina, Dulse, Maca)
Blend all ingredients in the blender and pour out onto the dehydrator sheets, dehydrate for at least 8 hours .
Crackers
Chia seeds or flax seeds
Water
Flavour desired ( sauerkraut, curry, salt & vinegar)
Or
Blend with peppers, chilli, sundried tomatoes, oil garlic and herbs.
Burgers
1 cup of Walnuts
1 cup of Sunflower seeds
Water
Seasoning to taste
Suggested flavours
Kimchi
Miso
Curry
Tomatoes and herbs
Blend in a food processor until all ingredients have formed a pate like consistency then shape into burgers and dehydrate for at least 12 hours.
Donuts
1 cup of Almonds or two cups of nut flour
Half cup of Melted coconut oil
Pinch of Sea salt
1 tablespoon Cacao nibs
20 Dates or 1 cup of date paste
Half cup of cacao powder
1 vanilla pod scraped
Blend all ingredients in a food processor until the ingredients has formed one ball of dough that is moist, make into desired shapes and dehydrate for at least 8 hours.
Cookies
1 cup of Almonds or 2 cups of nut flour ( or Oat Flour or Buckwheat Flour)
1 cup of Pecans/ Sesame seeds ( optional)
1 Vanilla pod scraped
20 dates or 1 cup of Date paste or 50g Licorice powder
Half cup of Cacao nibs
1 tablespoon of Maca
1 tablespoon of Psyllium Husk Powder
1 tablespoon of Inulin Powder
Blend all ingredients in a food processor until all ingredients have bound together and you can mold a cookie shape with the dough. Dehydrate for 8 hours.
**If using flours such as oat flour or buckwheat flour then add all other ingredients to the flour and mix with a small amount of oil for a crunch cookie or water or tea for a softer cookie. The Cookie with Tea which I call Medicinal cookie is very healthy because it has no oils, lots of herbal medicine and great prebiotic fibre. Plus if you use the liquorice instead of the dates then you have 0g sugar cookie which is pretty awesome. **
Crisps
Kale
Homemade cheese
Remove the kale leaves from the stalks and wash, then gently dry and massage in the cheese until all kale in coated. Dehydrate for at least two hours until they are crispy.
Tomato sauce for Burgers and Pizza base
Sundried tomatoes
Fresh Tomatoes
Apple cider vinegar
Dates
Olive oil
Ginger
Place all ingredients into blender and blende until smooth, taste and add more sweetness or sourness to your desire . You can also add herbs if desired.
Challah Oat Bread
Ingredients
3 Cups Dry Raw Oat Groats (without husks)
1 1/2 Cups Filtered Water
1/2 Cup Raw Mesquite Meal
3 tsp Himalayan Salt or Transformational Salt (or to taste)
Stevia to taste (optional)
2 tsp Combination of Sweet Spices of choice, such as Cinnamon, Cardamom, Vanilla powder, Nutmeg, Cloves, or Allspice.
2 Cups Flax Seeds, ground in a coffee grinder or high-speed blender
1 Cup Cold-Pressed Sesame Oil
To Sprout the Oat Groats
In a large bowl or sprouting jar(s), soak the oat groats in purified water for 6-8 hours. Drain soaked groats, rinse, and drain again. This can be done in a colander if you do not have a sprouting jar with a screened lid. Set aside to sprout, rinsing 3 times a day for 1-2 days. When oat groats have grown small tails they are sprouted and ready to use.
To Prepare the Bread
Combine sprouted oat groats, filtered water, salt, stevia and spices in a food-processor and process until smooth. Stir in the oil, mesquite meal, and flax seed meal. Allow to sit for at least 5 minutes in order for flax seed meal to bind the dough.
Sprinkle working surface with additional mesquite flour and cinnamon or flaxseed meal to prevent dough from sticking while forming into braided loaves. Dehydrate at 145°F for one hour. Reduce heat to 115°F an additional 5-7 hours.
Raw Garlic mayonnaise for burger
100g organic sunflower seeds (soaked and rinsed)
Teaspoon of organic lemon juice
5 cloves of organic garlic
Salt and pepper to taste
Two twigs of fresh organic thyme
Pure water
Optional
1 Teaspoon of braggs amino acid or 1 Teaspoon of organic miso
Place all ingredients together in a blender, just add small bit of water first and add more to achieve desired consistency, you should blend until it is a creamy mayonnaise like texture. Add more sea salt and peeper if desired at this point .
Raw Coleslaw for burger topping
100g of organic homemade Kimchi (or fresh shredded carrot, beetroot and cabbage)
25g of raw organic mayonnaise
Seasoning to taste (salt and pepper)
Mix all ingredients to get desired consistency and season to taste.
Power bars or brownies
100g walnuts soaked
10 dates
teaspoon of maca
teaspoon of vanilla powder
pinch of salt
tablespoon of cacao butter melted
tablespoon of coconut butter melted
20g of cacao powder
Optional items ( dehydrated buckwheat give a nice crunch, berries fresh or dried, desiccated coconut,) you can also use other nuts and/or seeds.
Add all ingredients to a food processor and blend into a dough, then shape onto a dehydrator tray and dehydrate for 6 hours
Granola
Roughly chop a mixture of nuts and seeds and dates in the food processor after soaking, them dehydrate for 6 hours, pour date syrup ( 3 day old water from soaked dates) and desiccated coconut over the mix and dehydrate for a further 6 hours. Store in an airtight jar.
Raw Bread
1 cup of soaked sunflower seeds
1/2 cup of kefir or kombucha as a leavening agent
2 table spoons of sauerkraut as a Leavening agent
Blend all ingredients until smooth, leave in bowl for one hour for gas bubbles to form and spread mixture thick on the dehydrator tray. Introduce other flavours if desired such as garlic and herbs or tomatoes. Dehydrate for 24 hours
*Leavening agent, substance causing expansion of doughs and batters by the release of gases within such mixtures, producing baked products with porous structure. Such agents include air, steam, yeast, baking powder, and baking soda.*
The Leavening Process
Leaveners are used in baked goods to improve texture and visual appearance. Leaveners create air pockets within a dough or batter to give the final product a light, fluffy texture. In general, leaveners can be divided into three categories: physical, biological, or chemical. Carbon dioxide gas is most often responsible for the leavening action in baked goods and can be produced by biological agents like yeast, or chemical agents such as baking soda and baking powder.
Physical Leaveners
Air: Air is often incorporated into batters when butter and sugar are “creamed” together. Briskly whisking butter (or another solid fat) with sugar traps small pockets of air within the fat. Air can also be used as a leavener when whipping egg whites or cream. In both instances, air becomes trapped within a protein matrix in the cream or egg whites.
On a smaller scale, sifting flour also traps a small amount of air and can offer a minimal level of leavening action.
Steam: When water converts to steam, the volume increases by approximately 1,600 times its original size. When moist batters are introduced to high temperatures, the liquid in the batter rapidly transforms into steam. The steam becomes trapped within the batter, which solidifies as it is baked. Steam is used as a leavener in items such as popovers, cream puffs, and pie crusts.
Biological Leaveners
Yeast: Yeast is a living organism that ferments sugars for energy. Carbon dioxide gas is a byproduct of fermentation. In order to begin the fermentation process, yeast requires carbohydrates and moisture.
Chemical Leaveners
Baking Soda: Baking soda is a natural alkaline powder that produces carbon dioxide gas when combined with an acid. Because the reaction occurs rapidly, baking soda is an ideal leavener for soft or weak batters like pancakes, muffins, and other quick breads. Buttermilk, vinegar, yogurt, or even cocoa powder can be used as the acid in this reaction.
Baking Powder: Baking powder is similar to baking soda but it already contains the acid necessary to react. The acid in baking powder is in the form of a salt, which means that it will not react until combined with water. Baking powder is an ideal leavener for recipes that do not contain a lot of other acidic ingredients. Most baking powders sold commercially today are double-acting, which means that it will produce gas twice; once when water is added and again when the mixture is exposed to heat. Double acting baking powder provides a consistent and reliable leavening action.
Garlic & Onion Naan Bread
Ingredients
(Wet Mixture )
1 peeled courgette (zucchini)
½ teaspoon salt
2 cups water
2 tablespoons cold pressed sesame oil
¼ cup nutritional yeast
1 tablespoon onion powder
1 teaspoon garlic powder
(Dry Mixture )
¼ cup psyllium husk
½ cup oat flour ( Oat groats soaked, dehydrated and milled)
½ cup ground almonds ( almonds soaked, dehydrated and processed)
½ cup coconut flour
½ cup Sunflower seeds or Brazil nuts ( soaked and dehydrated)
¼ cup lucuma
Method
Blend the wet mixture ingredients in a high-speed blender, Grind the dry mixture ingredients in a food processor until the mixture is ground to flour.
With the food processor turned on, pour in the mixture from the blender slowly, so that the 2 combine thoroughly.
Transfer to a bowl and leave to stand for a few minutes, so that it thickens up, spread into 3 to 4 individual naan breads on a nonstick dehydrator sheet, around 1cm (⅓”) thick. Dehydrate at 115 degrees F for around 3 to 4 hours, until you can turn them over, removing the nonstick sheet to complete dehydration for another 3 to 4 hours.
After Dehydration and while it is still warm , drizzle with your favourite oil, spead some salt and fresh herbs on the bread . Adding freshly chopped garlic is also beautiful.
Dehydration Templtaes
