Almonds: Vitamin E, Calcium, Magnesium, Potassium, Zinc
Benefits the bones, brain, heart, lungs and alkalizing to the blood
Brazil Nuts: Amino Acids, Calcium, Selenium
Beneficial to the thyroid
Cashews: Copper, Magnesium, Tryptophan, Phosphorous
Beneficial to the heart, prevent gallstones, good antioxidant source
Chia Seeds: Omega-3, Fatty Acid, Calcium, Potassium, Antioxidants
Increases endurance in athletes
Hazelnuts: Calcium, Potassium, Vitamin E
Benefits teeth and gums and heart health
Hemp Seeds: Omega-3, Amino Acids, building blocks of Protein
Macadamia: Calcium, Iron, Phosphorus, Selenium, Zinc
Benefits the liver, improve anemia and aids heart health
Pecans: B-complex, especially high in B-6
Benefits the nervous system, pregnant and nursing women
Pistachios: Similar to almonds, but higher in Iron and B-1, Protein
Benefit the heart, liver, kidneys, and intestines
Pumpkin Seeds: Omega-3, B-complex, Calcium
Great for the heart, dry skin and brittle hair
Sesame Seeds: Vitamin E, Iron, high in Calcium
Beneficial in preventing osteoporosis
Sunflower Seeds: Zinc, B-complex
Benefits the prostate, heart, intestines, nervous system and eyes
Walnuts: Essential fatty acids, Vitamin E, Calcium, Potassium
Very beneficial to heart health
Chocolate Ice Cream
1 ¾ cup raw cashews
1 ¾ cup pure water
1 cup maple syrup (organic and I like the light amber)
2 tsp vanilla (I use alcohol-free from Frontier)
¼ cup unsweetened cacao powder
(Up to ½ cup of the cacao for a more intense chocolate taste)
Combine all ingredients in a blender; blend until smooth and creamy.
Pour into an ice cream maker and freeze according to instructions.
* I have small Cuisinart that I love. It takes just 20 minutes. If you are not going to enjoy right away put in a container; freeze for later and it is awesome.
Yields: 4 cups
Put sunflower seeds into food processor and grind fine. Add parsley and sea salt, pulse. Place into a large bowl.
Place carrots into the food processor, grind. Mix into the sunflower mixture.
Grind the celery and onion. Mix into the sunflower mixture.
Grind the bell pepper, with the coconut aminos. Mix into the sunflower mixture.
~ You can grind all the vegetables together in the food processor, if you prefer. I like to do each one separately to have the distinction of each vegetable.
Using a 2-tablespoon scoop, place each burger on a dehydrator screen, lightly flatten; dehydrate at 115 degrees for 4-6 hours to desired outside crispness. (Turn over after 2-3 hours.) Makes 30 small burgers
If you prefer a larger burger, the 4-tablespoon scoop works great. Makes 15 burgers
You can do all sorts of things with the Burgers:
I like to use Bibb lettuce leaves like a tortilla.
~ Avocado and cucumber slices.
~ ‘Butter’ with hummus
~ Make a salsa.
~ Place on top of your favorite salad.
1 ½ cups chickpeas, soaked 8 hours, doubles to 3 cups, rinse, sprout for 8 hours, then rinsed
1 cup sunflower seeds, soaked 6 to 8 hours and rinsed
1 med red onion, finely chopped
1-2 cloves garlic, pressed (1/8 – 1/4 tsp garlic powder)
¼ cup fresh parsley, finely chopped, (or 4 teaspoons dried)
2 tbsp. lemon juice
¼ cup cold-pressed olive oil
1 tsp. cumin
¼ to ½ tsp. cayenne
1 tsp. Celtic sea salt
Puree the chickpeas and sunflower seeds in a food processor. Transfer the mixture to a bowl.
Place the onion, garlic, herbs, olive oil, seasonings into a small food processor or blender and puree. Add to the chickpeas and sunflowers seeds. Mix well, either by hand or together in the food processor.
Use a 2 tablespoon cookie scoop. Place falafel balls on the dehydrator sheets. Dehydrate 14 to 16 hours, (or to desired crispness) at 115 degrees. Turn after 6 hours to get crispy on all sides. If you have a mesh sheet, place falafel balls on the sheet when batter has set for even dryness, without having to turn.
If using the 1-tablespoon scoop, reduce dehydrating time to 10 – 12 hours.
Serve falafels in lettuce or cabbage leaves. Add chopped tomatoes and cucumber. Drizzle with tahini sauce, if desired.
½ cup cold-pressed olive oil
1 tbsp. lemon juice
¼ cup tahini
1/3 cup tamari (I use the coconut aminos)
¼ cup water
1 inch fresh ginger (or 1/8 tsp ground)
Combine all ingredients and blend until smooth.
Raw Chocolate Cheesecake
2 cups raw walnuts, or raw almonds
1/4 cup raw cacao powder
1/4 tsp. cinnamon (optional)
2 tbsp. raw agave
1-2 tbsp. water
• Place the nuts in a food processor, process until finely ground.
• Add the cinnamon and cacao; pulse to incorporate.
• Add the agave and water. Mix until sticky.
• Grease a 9” spring-form pan with coconut oil.
• Press in crust mixture. Set aside
2 cups raw cashews (soaked for 4 hours)
¼ cup water
6 tbsp. raw agave
¼ cup coconut oil, melted
½ cup raw cacao powder
¼ tsp. cinnamon (optional)
• Place the soaked, rinsed cashews into a food processor.
• Add the water and process until the mixture is smooth and creamy.
• Add the agave and coconut oil, blend well.
• Add the cacao and cinnamon, process until the filling is smooth and creamy.
• Spread the filling onto the prepared crust. Cover and freeze for 2 hours before serving.
Keep leftovers in an airtight container in the freezer.
Apple Banana Nut Muffins
• 2 Cups Sunflower seeds, soaked for 4 hours and rinsed
• 1 Cup Walnuts, soaked for 2 hours and rinsed
• 2 Bananas
• 2 Apples. Grated
• 8 Medjool dates, rinsed, peeled and pitted
• 1 Cup Raisins, rinsed
• 1 Tsp Cinnamon
• 1 Tbsp Coconut oil, softened
• In food processor, grind the sunflower seeds. Transfer to large mixing bowl.
• Chop walnuts. Place in mixing bowl.
• Grate the apples. Add to the mixing bowl.
• Put the dates and half the raisins in food processor and finely chop or puree. Add the bananas, softened coconut oil and cinnamon. Blend well. Transfer to mixing bowl.
• Add the rest of the raisins to the bowl and mix well. (If you don’t want the texture of the full raisins finely chop or puree as well.)
I use the 4-tablespoon scoop for the muffins. Fill and level the scoop with the batter. Place on dehydrator sheets. Dehydrate for 4 hours at 115 degrees. Remove the sheets and continue dehydrating for 8 – 10 hours. When the muffins are dry to the touch, cool completely and store in sealed glass container. They also freeze really well.
(If you want them more like cookies, the 2-tablespoon scoop is perfect. Drying time is similar.)
1 cup Raw Macadamia nuts
1 cup Fresh Basil
1 clove Garlic, minced
1 tbsp. Lemon Juice
1 tbsp. Cold pressed Olive Oil
1 tsp Sea Salt
1/4 cup Water (More or less for desired texture.)
Put macadamia nuts in a food processor, pulse. Add the rest of the ingredients and process well.
2 cups Tomatoes, chopped (I use plum, peel and I take out the seeds)
1 cup Sun-dried tomatoes, soaked for 1 hour, chopped
½ tsp. Red pepper flakes (optional)
2 Dates, peeled, lightly chopped
½ tsp. Sea Salt
Put all the ingredients in the food processor and process until smooth, or texture you like.
4-6 Medium Zucchini
With a vegetable peeler, peel the zucchini. Use a spiralizer, if you have one; the zucchini will look like spaghetti. Or, use the vegetable peeler to shred the zucchini; looks like fettuccini.
12 Kalamata olives, pitted, lightly chopped
Place Zucchini into a large bowl. Toss well, with the Pesto. Lightly toss with the Marinara and the Kalamata olives.
1 cup raw pecans or walnuts
1 cup raw sunflower seeds
1 cup raw almonds
¼ cup ground or unground flaxseed
1 med tomato
1 cup onion
1-2 tsps. sea salt
- Add all ingredients to a food processor. Process, until well blended, but still a little chunky.
- Spread onto dehydrator sheets. (I like to place another Teflex sheet over and use a rolling pin.) Score, for desired size of crackers.
- Dehydrate for 12 hours at 115 degrees. After 4-6 hours flip the crackers for even drying. (Longer if desired.)
- Store in glass container.