12 Steps to Whole Foods
Sprouting and Dehydrating SPROUTED PUMPKIN SEED RECIPES Spicy Pumpkin Seeds 6 C raw pumpkin seeds (hulled) pure water C Bragg Liquid Aminos (page 338) 2 tsp. “The Zip” seasoning mix (by Spice Hunter, found at health food store) or other spicy seasoning (Avoid MSG and salt. One idea: 1 tsp. cayenne, and 2 tsp. basil, oregano, thyme, etc.) Soak the pumpkin seeds in water overnight, then drain well. Dry the seeds in a dehydrator for 3-4 hours until they are mostly dry (to be able to absorb liquid again). Blend the Liquid Aminos and the seasoning mix in a high-powered blender. Pour the mixture onto the pumpkin seeds and stir well. Let them sit, stirring occasionally, until all the liquid is absorbed (15-30 min.). Spread them on Teflex sheets in a dehydrator and dry until crispy (a few hours). SPROUTED-SEED CRACKERS/CHIPS RECIPES Nori Nachos This is a great recipe if you like cheesy chips—and it’s a great way to get iodine-rich nutritional thyroid support. 6 sheets raw nori (roasted has a milder flavor) 1 tomato 1 carrot 2 Tbsp. raw apple cider vinegar 2 Tbsp. fresh lemon juice ¼ C cashews ½ C macadamia nuts ¼ C sunflower seeds 1 tsp. sea salt Puree the tomato, carrot, vinegar, and lemon juice until smooth in a high-powered blender for about 60 seconds. Then add the remaining ingredients except the nori sheets and blend again until smooth, about another 60 seconds. Spread the mixture in a thin layer on the nori sheets. Cut the sheets into desired shapes and place on racks in a dehydrator. Dry below 115° for approximately 24 hours until crispy. Store in a paper sack at room temperature. 212 12 Steps to Whole Foods © Copyright Robyn Openshaw
Sprouting and Dehydrating Green Pesto Crackers The bright green “batter” looks daunting, but the crackers dry to a darker color—and they got six thumbs-up from my family the first time I made them. To be objective, the response was not as positive from my niece who was spending the night, who did politely try them. These crackers are a nutritional powerhouse. If you will be traveling and unable to take your high-powered blender with you, you’ll miss your green smoothies less if you take along these crackers. Don’t forget to eat them with a big glass of water, to “rehydrate” in your stomach! 1 C flax seeds 1 C sunflower seeds 1 C pumpkin seeds 1 C sesame seeds 3 large bunches of leafy greens (collards, kale, chard) 2 onions ½ - 1 C fresh (or 2-4 Tbsp. dried) basil 1 tsp. sea salt 1 Tbsp. red pepper flakes 2 C water ½ C extra virgin olive oil Blend all four seed types into a meal in a high-powered blender. Place the mixture in a large bowl and set aside. Blend all the other ingredients into a smooth purée, then fold it into the dry meal. Mix it well and let it sit for 2- 4 hours. Spread the mixture ¼" thick on Teflex trays and dry at 105° for 24 hours or until the tops are dry. Flip and remove the Teflex, then continue drying until crispy. Break them into cracker pieces, and keep them in Ziploc gallon bags in the fridge if they will last you longer than a week. Cilantro-Corn Chips Serve with guacamole for a perfect snack or lunch of good fats, varied textures, and live nutrition. 4 C corn (fresh or frozen) ¼ C extra virgin olive oil ½ C water ½ C ground flax seeds 1 large Anaheim pepper 1 Tbsp. agave (raw, organic) 1 bunch cilantro ½ tsp. sea salt Mix all ingredients except the flax in a high-powered blender until smooth, then add the flax slowly while continuing to blend. Spread the mixture in thin layers on Teflex sheets in a dehydrator. After several hours, turn and score into large triangles. Finish drying until the chips are crispy. © Copyright Robyn Openshaw 12 Steps to Whole Foods 213
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Sprouting and Dehydrating<br />
SPROUTED PUMPKIN SEED RECIPES<br />
Spicy Pumpkin Seeds<br />
6 C raw pumpkin seeds (hulled)<br />
pure water<br />
C Bragg Liquid Aminos (page 338)<br />
2 tsp. “The Zip” seasoning mix (by Spice Hunter, found at health food s<strong>to</strong>re) or other spicy seasoning<br />
(Avoid MSG and salt. One idea: 1 tsp. cayenne, and 2 tsp. basil, oregano, thyme, etc.)<br />
Soak the pumpkin seeds in water overnight, then drain well. Dry the seeds in a dehydra<strong>to</strong>r for 3-4 hours until<br />
they are mostly dry (<strong>to</strong> be able <strong>to</strong> absorb liquid again). Blend the Liquid Aminos and the seasoning mix in a<br />
high-powered blender. Pour the mixture on<strong>to</strong> the pumpkin seeds and stir well. Let them sit, stirring<br />
occasionally, until all the liquid is absorbed (15-30 min.). Spread them on Teflex sheets in a dehydra<strong>to</strong>r and dry<br />
until crispy (a few hours).<br />
SPROUTED-SEED CRACKERS/CHIPS RECIPES<br />
Nori Nachos<br />
This is a great recipe if you like cheesy chips—and it’s a great way <strong>to</strong> get iodine-rich nutritional thyroid<br />
support.<br />
6 sheets raw nori (roasted has a milder flavor)<br />
1 <strong>to</strong>ma<strong>to</strong><br />
1 carrot<br />
2 Tbsp. raw apple cider vinegar<br />
2 Tbsp. fresh lemon juice<br />
¼ C cashews<br />
½ C macadamia nuts<br />
¼ C sunflower seeds<br />
1 tsp. sea salt<br />
Puree the <strong>to</strong>ma<strong>to</strong>, carrot, vinegar, and lemon juice until smooth in a high-powered blender for about 60<br />
seconds. Then add the remaining ingredients except the nori sheets and blend again until smooth, about another<br />
60 seconds.<br />
Spread the mixture in a thin layer on the nori sheets. Cut the sheets in<strong>to</strong> desired shapes and place on racks in a<br />
dehydra<strong>to</strong>r. Dry below 115° for approximately 24 hours until crispy. S<strong>to</strong>re in a paper sack at room temperature.<br />
2<strong>12</strong> <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw