GRAWnola & Fruit Roll-ups
| Raw Power Bar 2 cups rolled oats 1 cup sunflower seeds ½ cup flax seeds ½ cup cashews ½ cup pumpkin seeds ½ cup almonds 1 cup raisins 1 ½ cup date paste (soak 1 ½ cups dates in water for 1 hour. Remove water and then process in a blender until smooth. You may need to add a small amount of the soak water.) 1 tsp vanilla 1 cup olive oil Using a coffee grinder (your blender or food processor would work also) process the rolled oats and flax seeds into a powder. Process ½ cup of the sunflower seeds into a powder and keep ½ cup whole. Quickly pulse the cashews, almonds and pumpkin seeds in the coffee grinder making sure that most of them stay large and chunky. In a large bowl add the processed nuts and oats, date paste, vanilla, raisins and olive oil and mix well by hand. Measure out ¼ cup of the mixture, form into bars or squares and place on dehydrator trays. Dehydrate at 105 for 6 hours, flip over and dehydrate for another 6 hours. These bars store well in a sealed container. Great for snacks, kids lunches or for a mid workout snack. I like to pack them for long bike rides. Variations: For a Chocolate version add 3 tbsp of Raw cacao. For different nuts you could use hemp seeds, chia seeds, brazil nuts, pine nuts, hazel nuts or sesame seeds. Add a tablespoon of bee pollen, green Superfood powder, or maca root powder. Instead of raisins you may want to use goji berries, dried cherries, dried blue berries or dried currants. You can also substitute raw honey or maple syrup(which isn’t raw) instead of the date paste. Raw Muesli 4 cups rolled oats 1/2 cup sunflower seeds 1/2 cup dried coconut 1/4 cup flax seeds 1/4 cup slivered almonds 1 cup raisins 2 tbsp raw honey Combine all the ingredients in a large bowl. This will store well for months. Enjoy with fresh fruit and almond milk. Variations: For a soft muesli, add 1 cup of water and let sit for an hour. You can also add other dried fruits, cinnamon, dehydrated cane juice, cashews, walnuts, pecans or sprouted grains such as quinoa, rye, or amaranth. Cinnamon Pear Fruit Roll-up 4 ripe bartlet pears 1 tsp cinnamon Blend the pears and cinnamon in a blender or food processor and blend until completely smooth. Spread out on dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for about 6-8 hours. Apple, Banana, Pineapple, Pear and Strawberry Fruit Roll-up 1 apple 1 cup pineapple 1 ripe banana 1 ripe bartlet pear ½ cup strawberries Place the all of the fruit in a blender or food processor and blend until completely smooth. Spread out on dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for about 6-8 hours. |
GRAWnola Ingredients: 3 cups rolled oats 2 cups sprouted buckwheat 1 cup sunflower seeds ½ cup flax seeds 1 cup raisins 1 ¼ cups date paste (soak dates overnight, drain water and blend until smooth) 2 tsp vanilla In a large bowl combine the oats, sprouted buckwheat, sunflower seeds, raisins, vanilla and date paste and mix well. Spread the grawnola mixture onto dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for 24 hours. You can store this grawnola in glass jars at room termperature or plastic containers in the freezer. Variations: For a chocolate coconut grawnola add 3 tbsp of raw cocao and 1 C dried coconut. Add dried cranberries, dried apples or dried bananas instead of raisins. Add a teaspoon of cinnamon or ½ teaspoon of nutmeg. Put 1½ cups of this basic grawnola mix in a bowl and add 1 banana sliced, ½ C fresh berries, mango or other fruit of your choice and almond milk. Almond Milk 3 bananas 4 dates (soaked) or 2 tbsp raw honey ½ tbsp vanilla 2 tbsp raw almond butter 1 ½ cups water Place all of the ingredients in a blender and liquefy. This will keep in your refrigerator for 3-4 days. Raw Oatmeal 2 cups of oat groats soaked 1 apple, cored but with the skin on. 2 tbsp of your favorite Raw sweetener. (I suggest Raw Honey or 4 soaked dates. Some people use maple syrup also even though it’s not raw.) 1 tsp organic vanilla extract 1 tsp cinnamon 1/8 tsp sea salt 1 tbsp raw coconut oil ½ cup of water Place all of the ingredients in a blender or high powered food processor and blend until smooth and creamy. This comes out to the consistency of cooked oatmeal, but way more nutrient packed since none of it’s enzymes and vitamins have been cooked out of it. Sooo delicious! Apple Banana Fruit Roll-up 2 large apples, cored 2 ripe bananas Place the bananas and apples in blender or food processor and blend until completely smooth. Spread out on dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for about 6-8 hours. Variations on Fruit Roll-ups: Add nuts after you’ve blended the fruit for a crunchy variety. Sesame seeds, ground almonds and sunflower seeds work great! Add 1 teaspoon of lemon juice to bring out the fruit flavor more. Add dates to sweeten it up a bit. Make your favorite fruit or vegetable smoothie and pour 4 Cups of it onto teflex sheets and dehydrate to make your own concoctions. Slather a large piece of fruit roll up with raw almond butter and cover with sliced bananas and walnuts. Roll it up like a burrito and devour! Enjoy!! Printer friendly pdf |
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