Zucchini: yellow squashYIELD: 8 PIECES CO
The heavenly aroma of this bread will fill your kitchen as it dehydrates. I love to serve it alongside Spaghetti alla Marinara (page 136), Spinach-Walnut Pesto Pasta (page 138), or Vermicelli with Pecan Cream Sauce (page 142).
1 medium zucchini, peeled and chopped (1 1/2 to 2 cups)
1 tablespoon lemon juice
2 pitted dates, minced
1 clove garlic, peeled
1 teaspoon dried rosemary
1 teaspoon sea salt
1 1/2 cups almond flour
1/2 cup oat flour
1/4 cup ground flaxseed
1/4 cup filtered water
Combine the zucchini, lemon juice, dates, garlic, rosemary, and salt in a food processor and blend until smooth. Add the flours, flax, and water and pulse until a sticky dough forms.
Make It Raw: Spoon the dough in 8 portions onto a Teflex-lined dehydrator tray. Using a spoon or your hands (moistened with water), shape the mixture into 8 small loaves or ovals about 3/4 inch thick. Dehydrate for about 2 hours, until dry on top, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Dehydrate for 6 to 8 more hours, until dry and firm.
Make It Baked: Preheat the oven to 350°F and grease a baking sheet with coconut oil. Spoon the dough in 8 portions onto the baking sheet. Using a spoon or your hands (moistened with water), shape the mixture into 8 small loaves or ovals about 3/4 inch thick. Bake for about 15 minutes, until dry on top. Remove from the oven and carefully flip over with a spatula. Bake for about 15 more minutes, until dry and lightly browned. (The interior of this bread will remain very moist.) Remove from the oven and let cool completely before serving.
Per piece: 172 calories, 12.4g fat (1g sat), 11.9g carbs, 4g fiber, 6.4g protein
SUBSTITUTIONS
Zucchini: yellow squash
Dates: 2 tablespoons raisins or golden raisins
Almond flour: any other nut flour
Oat flour: buckwheat flour
Flax: finely ground chia seeds
VARIATIONS
Blend 1/4 to 1/2 cup Irish moss gel (see page 23) into the zucchini mixture to create a beautifully fluffy bread.
YIELD: 8 PIECES CO
A single large Brazil nut contains over 100 percent of the daily dietary requirement of selenium, an essential trace mineral with cancer-fighting qualities. This Indian-inspired flatbread is so good, you’ll want to snack on it naanstop. Top it with Mango Chutney (page 90) for a sweet ‘n salty treat. (See photo, page 159.)
1 cup dry Brazil nuts
1 small clove garlic, peeled
1 small zucchini, peeled and chopped (about 1 cup)
1/2 cup chopped young coconut meat
1/2 cup almond flour
1 tablespoon lemon juice
2 pitted dates, minced
1 1/2 teaspoons salt
1/2 cup ground flaxseed
Place the Brazil nuts and garlic in a food processor and pulse until finely ground. Add the zucchini, coconut meat, almond flour, lemon juice, dates, and salt, and process until all ingredients are combined and fairly smooth. Add the flax and pulse until incorporated.
Make It Raw: Using a spoon or small offset spatula, spread the mixture into 8 small ovals (about 1/4 to 1/3 inch thick) on a Teflex-lined dehydrator tray. Dehydrate for 1 to 2 hours, until dry on top, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Dehydrate for 4 to 6 more hours, until dry and firm.
Make It Baked: Preheat the oven to 300°F and grease a baking sheet with coconut oil. Using a spoon or small offset spatula, spread the mixture into 8 small ovals (about 1/4 to 1/3 inch thick) on the baking sheet. Bake for about 10 to 12 minutes, until dry on top. Remove from the oven and carefully flip over with a spatula. Bake for about 8 to 10 more minutes, until dry and lightly browned. Remove from the oven and let cool before serving.
Per piece: 219 calories, 19.8g fat (5g sat), 8.9g carbs, 4g fiber, 5.7g protein
SUBSTITUTIONS
Brazil nuts: almonds or hazelnuts
Coconut meat: 1/4 cup Coconut Butter (page 92) plus 1/4 cup filtered water
Almond flour: any other nut flour or buckwheat flour
Flax: finely ground chia seeds
VARIATIONS
Blend 1/4 cup Irish moss gel (see page 23) into the batter to create a more airy texture.
YIELD: 6 SLICES CO
These thin, chewy, no-sugar-added slices of banana bread make a perfect snack, especially when topped with almond or coconut butter. Try them also in the Open-Faced Nutty Butter Sandwiches on page 149.
3 large (or 4 small) very ripe bananas, peeled
2 teaspoons lemon juice
1/2 teaspoon vanilla extract
Pinch of sea salt
3/4 cup almond flour
2 tablespoons ground flaxseed
1 tablespoon melted coconut oil
Combine the bananas, lemon juice, vanilla, and salt in a high-speed blender or food processor and blend until smooth. Add the almond flour and flax and blend to combine. With the machine running, pour in the coconut oil in a thin stream and blend until incorporated. (The batter will be very thin.)
Make It Raw: Pour the mixture onto a Teflex-lined dehydrator tray. With an offset spatula, smooth the batter evenly into a square or rectangle at least 1/3 inch thick. Dehydrate for 4 to 6 hours, until the top looks dry, then carefully flip over onto a mesh-lined tray and peel off the Teflex sheet. Dehydrate an additional 2 to 4 hours, until dry to the touch. Slide the bread onto a work surface and cut it into 6 squares, placing them back on the mesh tray. Dehydrate for 8 more hours or overnight.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Spoon the batter onto the baking sheet in 6 portions, then spread each into a circle or square shape at least 1/3 inch thick with an offset spatula. Bake for 10 minutes, remove from the oven, and carefully flip each piece over with a spatula. Bake for about 8 more minutes, then transfer the bread to a wire rack to cool.
Per slice: 167 calories, 10.5g fat (3g sat), 17.6g carbs, 4g fiber, 4g protein
SUBSTITUTIONS
Almond flour: any other nut flour
Flax: finely ground chia seeds
VARIATIONS
Stir 1/4 cup finely chopped walnuts into the batter before spreading onto the tray or baking sheet.
YIELD: 8 SLICES CO
This super-moist bread makes a great snack or breakfast, especially when spread with your favorite nut butter!
2 large apples, peeled, cored, and chopped
1/4 cup agave nectar
2 tablespoons melted coconut oil
1 tablespoon lemon juice
2 teaspoons ground cinnamon 1/4 teaspoon sea salt
1 cup almond flour
1/2 cup ground flaxseed
1/2 cup raisins
Combine the apples, agave, coconut oil, lemon juice, cinnamon, and salt in a food processor and blend until smooth. Add the flour and flax and pulse until a sticky dough forms. Stir (or briefly pulse) in the raisins.
Make It Raw: Pour the mixture onto a Teflex-lined dehydrator tray. With an offset spatula, smooth the batter evenly into a square or rectangle about 3/4 inch thick. Dehydrate for 4 hours, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Dehydrate for about 8 to 10 more hours or overnight, until dry on the surface but still tender to the touch.
Make It Baked: Preheat the oven to 350°F and grease a baking sheet with coconut oil. Spoon the batter onto the baking sheet in 4 portions, then use a spoon or offset spatula to spread each portion into a rectangle about 3/4-inch thick. Bake for about 15 minutes, until dry on top, then remove from the oven and carefully flip each piece over with a spatula. Bake for 5 to 10 more minutes, then transfer the bread to a wire rack to cool before cutting each rectangle into two slices.
Per slice: 226 calories, 13.5g fat (4g sat), 26.1g carbs, 6g fiber, 4.7g protein
SUBSTITUTIONS
Agave nectar: coconut nectar or any other liquid sweetener
Almond flour: any other nut flour
Flax: finely ground chia seeds
Blend 1/4 cup Irish moss gel (see page 23) into the apple mixture to make a lighter, fluffier bread.
Add 1/4 cup finely chopped walnuts to the batter along with the raisins.
YIELD: 12 SLICES CO
This satisfying bread is low in carbohydrates and high in protein, fiber, essential minerals, and healthy fats. Its mild flavor allows it to be topped with anything you please, from nut cheese to nut butter.
1 cup ground flaxseed
1/3 cup whole flaxseeds
1/3 cup sunflower seeds, dry or soaked and drained
1/3 cup almond flour
2 tablespoons sesame seeds
2 tablespoons hempseeds
3/4 teaspoon sea salt
1 cup filtered water
In a medium bowl, mix all ingredients except water. Add the water and mix with a wooden spoon until combined. Let the batter sit for 3 to 5 minutes to allow the flaxseeds to gel.
Make It Raw: Using a spoon or offset spatula, spread the mixture evenly in a large square or rectangle about 1/2-inch thick on a Teflex-lined dehydrator tray. Dehydrate for about 2 hours, until dry on top, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Using a sharp knife, score it into 12 pieces. Dehydrate for about 2 to 4 more hours, until dry but still slightly pliable, and then break into individual slices.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Using a spoon or small offset spatula, spread the mixture evenly in a large square or rectangle about 1/3 to 1/2 inch thick on the baking sheet. Bake for about 15 minutes, until dry on top, then remove from the oven and carefully flip over with a spatula. With a sharp knife, score the bread into 12 slices and return the pan to the oven. Bake for about 10 more minutes, until dry and lightly browned. Remove from the oven and let cool completely before breaking into individual slices.
Per slice: 132 calories, 10.6g fat (1g sat), 6.2g carbs, 5g fiber, 5g protein
SUBSTITUTIONS
Sunflower seeds: chopped pumpkin seeds or almonds
Almond flour: any other nut flour, buckwheat flour, or oat flour
Hempseeds: additional sesame seeds
For Cheesy-Garlic Flatbread, add 1/4 cup nutritional yeast, 1/2 teaspoon garlic powder, and 1 extra tablespoon of filtered water to the batter.
Nut and Seed Flatbread (opposite) alternating with Rosemary-Garlic Bread slices (page 66)
YIELD: 8 BISCUITS LF CO
Buckwheat is a gluten-free “pseudograin” high in complete protein, iron, and zinc. I combine buckwheat flour with nutritious oat flour (see pages 21-22 for how to make your own flours) to create these basic biscuits. They’re intentionally bland to allow them to be a canvas for a variety of appetizing toppings. Smother them with “sausage” gravy (page_62), or try one with Coconut Butter (page 92) and Raspberry Jam (page 95)—yum!
1 cup buckwheat flour
3/4 cup oat flour
1/4 cup ground flaxseed
1/2 teaspoon sea salt
1 tablespoon agave nectar
1 cup filtered water
In a food processor, combine the flours, flax, and salt, and pulse to combine. Add the agave and water and blend until a sticky dough forms.
Make It Raw: Spoon the dough in 8 portions onto a Teflex-lined dehydrator tray. Using a spoon or your hands (moistened with water), shape the mixture into 8 biscuits and press down lightly on each one to flatten it. Dehydrate for 2 to 4 hours, until dry on top, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Dehydrate for about 6 more hours, until dry and firm. Use a sharp knife to cut the biscuits in half lengthwise (like you would cut a bagel)—they should be tender inside, but not wet. If the inside is still wet, return the biscuit halves to the dehydrator, cut side up, and dehydrate for an additional 2 to 4 hours, until the centers feel dry.
Make It Baked: Preheat the oven to 350°F and grease a baking sheet with coconut oil. Spoon the dough in 8 portions onto the baking sheet. Using a spoon or your hands (moistened with water), shape the mixture into 8 biscuits and press down slightly on each one to flatten it. Bake for 5 to 7 minutes, until dry on top, then remove from the oven and let cool slightly (do not turn off the oven). When cool enough to handle, use a sharp knife to cut the biscuits in half lengthwise (like you would cut a bagel). Return to the oven and bake for about 3 more minutes, until dry and lightly browned. Remove from the oven and let cool completely.
Per biscuit: 110 calories, 2.5g fat (trace sat), 19.2g carbs, 4g fiber, 4.1g protein
Flax: finely ground chia seeds
Agave nectar: coconut nectar or any other liquid sweetener
VARIATIONS
Blend 1/4 to 1/2 cup Irish moss gel (see page 23) into the dough to create light, fluffy biscuits.
YIELD: 6 SERVINGS CO
Flaxseed’s high content of omega-3 fats, fiber, and plant lignans make it an all-around cancer-fighter. These simple, bare crackers are the perfect vehicle for rich raw cheeses or other dips and spreads beginning on page 81.
1 cup ground flaxseed
1/4 cup whole flaxseeds
1 tablespoon tamari
1 teaspoon lemon juice
2/3 cup filtered water
1/2 teaspoon sea salt, for sprinkling
In a medium bowl, mix all ingredients except water and sea salt. Add the water and mix with a wooden spoon until combined. Let the batter sit for 3 to 5 minutes to allow the flaxseeds to gel. (Stir in 1 to 2 tablespoons more water if the batter looks too thick to spread.)
Make It Raw: Using a spoon or offset spatula, spread the mixture evenly in a large square or rectangle about 1/8 to 1/4 inch thick on a Teflex-lined dehydrator tray. Sprinkle evenly with the salt. Dehydrate for about 2 hours, until dry on top, then flip over onto a meshlined tray and peel off the Teflex sheet. Using a sharp knife, score into small cracker-size squares. Dehydrate about 6 to 8 more hours or overnight, until dry on top, then break into individual crackers. Place the crackers back on the mesh-lined tray and dehydrate for 12 to 24 more hours, or until crisp.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Using a spoon or small offset spatula, spread the mixture evenly in a large square or rectangle about 1/8 to 1/4 inch thick on the baking sheet. Sprinkle evenly with the salt. Bake for about 10 minutes, until dry on top. Remove from the oven and carefully flip over onto a work surface with a spatula. Let cool for 2 to 3 minutes, then trim edges (if desired) and slice into small cracker-size squares, returning them to the baking sheet. Reduce the heat to 300°F and bake for about 10 more minutes, until crisp. Remove from the oven and let cool completely.
Per serving: 141 calories, 10.6g fat (1g sat), 8.4g carbs, 7g fiber, 5.3g protein
SUBSTITUTIONS
Tamari: soy sauce, nama shoyu, or liquid aminos
VARIATIONS
For Cheesy Flax Crackers, add 1/4 cup nutritional yeast and 2 extra tablespoons of filtered water to the batter.
YIELD: 6 SERVINGS CO
You can flavor your flax crackers in just about any way, but I’m partial to this Italian-inspired variation. I like to spread them with dabs of Basil-Parsley Pesto (page 91) or Olive Tapenade-Stuffed Cheese (page 84) for a flavor-packed snack.
1 cup ground flaxseed
1/4 cup whole flaxseed
1 small clove garlic, peeled
1 teaspoon lemon juice
1 teaspoon balsamic vinegar
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon sea salt
3/4 cup filtered water
In a medium bowl, mix all ingredients except water. Add the water and mix with a wooden spoon until combined. Let the batter sit for 3 to 5 minutes to allow the flaxseeds to gel. (Stir in 1 to 2 tablespoons more water if the batter looks too thick to spread.)
Make It Raw: Using a spoon or offset spatula, spread the mixture evenly in a large square or rectangle about 1/8 to 1/4 inch thick on a Teflex-lined dehydrator tray. Dehydrate for about 2 hours, until dry on top, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Using a sharp knife, score into small cracker-size squares. Dehydrate 6 to 8 more hours or overnight, until dry on top, then break into individual crackers. Place the crackers back on the mesh-lined tray and dehydrate for 12 to 24 more hours, or until crisp.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Using a spoon or small offset spatula, spread the mixture evenly in a large square or rectangle about 1/8 to 1/4 inch thick on the baking sheet. Bake for about 10 minutes, until dry on top. Remove from the oven and carefully flip over onto a work surface with a spatula. Let cool for 2 to 3 minutes, then trim edges (if desired) and slice into small cracker-size squares, returning them to the baking sheet. Reduce the heat to 300°F and bake for about 10 more minutes, until crisp. Remove from the oven and let cool completely.
Per serving: 141 calories, 10.6g fat (1g sat), 8.6g carbs, 7g fiber, 5g protein
SUBSTITUTIONS
Balsamic vinegar: lemon juice
Basil and oregano: 2 teaspoons Italian seasoning
YIELD: 6 SERVINGS CO
These lightly sweetened graham crackers are great to snack on plain, but try dipping them in Vanilla Bean Crème (page 93) or Chocolate Silk Ganache (page 93) for a real treat. The crackers are rather delicate, so if you end up with some crumbled ones, try using them like vanilla wafers in a pudding parfait, perhaps with Just-Like-Grandma’s Banana Pudding (page 221) or Spiced Pumpkin Spooncream (page 222)!
1 cup almond flour
1/2 cup coconut flour
1/4 cup coconut palm sugar
2 tablespoons ground flaxseed
1 tablespoon agave nectar
1 teaspoon vanilla extract
1 teaspoon ground cinnamon Pinch of sea salt
1 cup filtered water
In a food processor, combine all ingredients except water; process until combined. Add the water and pulse until the mixture is sticky and well-combined. Add additional water, a tablespoon at a time, if necessary to help the mixture blend.
Make It Raw: Using a spoon or your hands (moistened with water), spread the mixture evenly in a large square or rectangle about 1/8 to 1/4 inch thick on a Teflex-lined dehydrator tray. (Alternatively, place the dough between two Teflex sheets and use a rolling pin to flatten it.) Dehydrate for about 2 hours, until dry on top, then flip over onto a mesh-lined tray and peel off the Teflex sheet. Using a sharp knife, score into cracker-size squares. Dehydrate for 4 to 6 more hours or overnight, until dry, then break into individual crackers.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Using a spoon or small offset spatula, spread the mixture evenly in a large square or rectangle about 1/8 to 1/4 inch thick on the baking sheet. Bake for 12 to 15 minutes, until dry on top. Remove from the oven and carefully flip over with a spatula (they may break; that’s OK). With a sharp knife, score into cracker-size squares or rectangles. Reduce the heat to 300°F and bake for about 10 to 12 more minutes, until crisped and browned at the edges. Remove from the oven and let cool completely.
Per serving: 169 calories, 11.2g fat (1g sat), 15.7g carbs, 5g fiber, 5.1g protein
SUBSTITUTIONS
Almond flour: oat flour, or buckwheat flour
Coconut flour: additional almond flour (reducing the amount of water to 1/2 cup)
Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple sugar
Flax: finely ground chia seeds
Agave nectar: maple syrup, coconut nectar, or any other liquid sweetener
YIELD: 8 SERVINGS CO
These party-friendly corn chips are a great match for Garden Fresh Salsa (page 89) or Garlicky Guacamole (page 88). Save some to crumble on top of a Taco Salad Supreme (page 128), too! (See photo, page 64.)
4 cups frozen corn, thawed
1 medium yellow or red bell pepper, seeded and chopped
1 medium zucchini, peeled and chopped (1 1/2 to 2 cups)
1 tablespoon lime juice
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon sea salt
1/4 teaspoon cayenne pepper (optional)
1 1/2 cups ground flaxseed
In a high-speed blender or food processor, combine all ingredients except flax and blend until smooth. Add the flax and blend briefly, until incorporated (add a splash of water if necessary).
With an offset spatula, spread the mixture thinly and evenly onto two Teflex-lined dehydrator trays. Dehydrate for about 2 hours, until dry on top, then flip each over onto a mesh-lined tray and dehydrate for 1 to 2 more hours. Slide each flat of chips onto a work surface and cut into triangles with a sharp knife. Transfer the cut chips back to the mesh-lined trays and dehydrate up to 24 to 48 hours, until dry and crisp.
Per serving: 195 calories, 9.7g fat (1g sat), 25.1g carbs, 8g fiber, 6.9g protein
SUBSTITUTIONS
Zucchini: yellow squash
Lime juice: lemon juice
VARIATION
Spread the mixture into 8 thin rounds on the two Teflex-lined dehydrator trays and halve all the dehydration times to create flexible corn tortillas.
COOKED VARIATION
This mixture does not bake well, so instead, grab a package of storebought corn tortillas and preheat the oven to 350°F. Grease a baking sheet with coconut oil and cut the tortillas into wedges or strips. In a large bowl, toss the tortilla pieces with the lime juice, chili powder, cumin, coriander, sea salt, and cayenne, if desired, in the amounts listed above. Spread the chips evenly on the baking sheet in a single layer and bake for 8 to 12 minutes (depending on the thickness of the tortillas), or until golden brown, watching them closely to make sure they don’t burn.