sides and savory snacks
CANCER’S GONE CRACKERS
Total time: 20 minutes to assemble, 12 hours to set in refrigerator, and 15 to 20 hours to dehydrate
Makes 20 servings (4 crackers each)
Ingredients:
3 cups ground flaxseeds
1 cup sunflower seeds
2 tablespoons minced onion or 3 tablespoons onion powder
2 tablespoons sesame seeds
1 tablespoon minced garlic or 2 tablespoons garlic powder
2 teaspoons cumin powder
1 teaspoon chili powder
1 teaspoon sea salt
1 teaspoon cayenne pepper
1/2 teaspoon turmeric
1/2 cup filtered water
Actions:
1. Put all the dry ingredients in the bowl of a food processor and blend until a fine, flour like consistency is achieved.
2. Add the water and mix until a batter forms. Cover and allow the batter to set in the fridge for 12 hours.
3. Spread a 1/8-inch layer of batter on nonstick dehydrator sheets and dehydrate at 100°F for 15 to 20 hours. (Use a dehydrator
kitchen appliance, or for an oven alternative see Tips below.)
4. Cut or break the cracker sheet into pieces the size of your choice and store in an airtight container at room temperature or in the fridge for up to 8 weeks.
Tips:
• For an oven alternative to using a dehydrator, spread a layer of batter on nonstick baking paper or a baking sheet lightly greased with coconut oil and place in the oven at 180°F for 2 to 4 hours. The batter becomes a base when it is crisp and dry; check frequently. Cut into cracker squares.
• Serve these crackers with Hummus, Tahini, Pesto Sauce, and/or Cashew Cheese.
• This can be the base of the Raw Pizza as well as Raw Tacos.
Calories: 138.7 | Protein: 4.8g | Carbs: 6.9g | Dietary Fiber: 5.4g | Fat: 11.2g |
Vitamin C: 0.4mg | Vitamin D: 0 IU | Vitamin E: 2.6mg | Calcium: 61.7mg
| Iron: 1.7mg | Magnesium: 92.4mg | Potassium: 200mg
COCONUT WRAPS
These are raw coconut tortillas. They can be used in desserts by adding a filling like Instant Ice Cream, fresh berries, or Whipped Coconut Cream, or for a savory dish like a burrito or spring roll. To make the Coconut Wraps sweet, add 2 tablespoons maple syrup to the mixture.
Total time: 15 minutes prep, 16 hours to dehydrate
Makes 2 servings (1 wrap each)
Ingredients:
2 cups raw coconut meat (from young coconuts or green coconuts), about 4 to 6 coconuts
1 tablespoon coconut water (when you open the coconut)
1/4 teaspoon sea salt
Actions:
1. Add the coconut meat, coconut water, and sea salt to a food processor and process until the mixture is completely smooth. If it is too dry, add more coconut water, up to another tablespoon.
2. Spread the coconut batter to 1/4-inch thickness on a dehydrator sheet (or baking paper).
3. Dehydrate the batter at 105ºF for 8 to 9 hours. At the 8-hour mark the top will be dry and solid. Turn the batter over and dehydrate for another 8 to 9 hours.
VARIATIONS:
Add 1 teaspoon turmeric powder for Turmeric Coconut Wraps.
Calories: 284.6 | Protein: 2.7g | Carbs: 12.4g | Dietary Fiber: 7.2g | Fat: 26.8g
| Vitamin C: 2.8mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 13mg |
Iron: 1.9mg | Magnesium: 27.4mg | Potassium: 303.5mg
TURMERIC HUMMUS
Total time: 10 minutes
Makes 4 servings
Ingredients:
One 14-ounce can chickpeas
1/4 cup aquafaba (water from the can of chickpeas)
2 tablespoons garlic salt
1 1/2 tablespoons lemon juice
1 1/2 tablespoons sesame seeds
1 1/2 tablespoons turmeric powder
1 tablespoon sesame seed oil
1 tablespoon flax oil, extra-virgin olive oil, or tigernut oil
1/2 teaspoon sea salt
Actions:
Combine all ingredients in a food processor and process until smooth.
Tips:
• Serve with carrots, green beans, and cucumber sticks.
• Goes great with Quick Bread and Raw Crackers.
• As an alternative to chickpeas, use almonds, sunflower seeds, or hemp seeds.
Variation:
Hummus makes a great salad dressing. It can be thinned by mixing in lemon juice and some olive oil. Or leave it as is and massage it into kale or lettuce for a thicker, creamier dressing.
Calories: 194.1 | Protein: 6.2g | Carbs: 21.9g | Dietary Fiber: 5.4g | Fat: 10.3g
| Vitamin C: 2.3mg | Vitamin D: 0 IU | Vitamin E: 0.3mg | Calcium: 69.5mg
| Iron: 2.8mg | Magnesium: 36.1mg | Potassium: 197.8mg
FERMENTED VEGETABLES
This food-preserving technique, which has been used for hundreds of years, has many health benefits. Fermented vegetables are a natural probiotic! They can also boost immunity. You can eat them on their own or add them to soups, salads, and main dishes. You can make all types of blends using ingredients like cabbage, beets, cauliflower, cucumbers, carrots, peppers, and onions. One of the most famous fermented dishes is sauerkraut, which is fermented cabbage.
The process of fermenting a vegetable is:
1. Chop the vegetables into tiny pieces, which allows their liquids to release faster.
2. Mix the vegetables with sea salt and herbs like thyme and oregano in a bowl.
3. Add water and then transfer the vegetables to a jar. The water should cover the vegetables by at least 1/2 inch.
4. Keep at room temperature for 3 to 5 days, and then in the refrigerator indefinitely. This is surprising, but fermented vegetables truly do last for years.
PROBIOTIC PICKLED CUCUMBERS
Total time: 5 minutes preparation and 3–5 days fermenting
Serves 5
Ingredients:
5 cucumbers
2 teaspoons mustard seeds
1 tablespoon dill
1 tablespoon sea salt
1 cup filtered water, room temperature
Actions:
1. Place 5 whole cucumbers in a quart-size jar. Add the remaining ingredients. The water should cover the cucumbers completely, and the top of the liquid should be at least 1/2 inch below the top of the jar.
2. Cover tightly and store at room temperature for 3 to 5 days before refrigerating. The pickles will keep indefinitely.
3. Serve with salads and meat meals, or mix into stir-fries!
Calories: 65 | Protein: 2.8g | Carbs: 14g | Dietary Fiber: 2g | Fat: 1g | Vitamin
C: 10.7mg | Vitamin D: 0 IU | Vitamin E: 0.2mg | Calcium: 66.7mg | Iron:
1.2mg | Magnesium: 55.7mg | Potassium: 566.4mg
CASHEW CHEESE
Serve on Raw Tacos, in Raw Lasagna, or on lettuce for Lettuce Wraps.
Total time: 10 minutes
Makes 1 serving (1/4 cup each)
Ingredients:
2 cups cashews
2 tablespoons nutritional yeast
Juice of 1 small lemon (but no more than 1/4 cup)
1/2 teaspoon sea salt
1/2 cup filtered water (more for a softer cheese)
Actions:
1. Put all the ingredients in a food processor.
2. Blend until the mixture is smooth, adding more water if a softer cheese is desired.
Tips:
• Soak the cashews for 4 hours for a smoother, creamier cheese.
• For a nut-free version, use hempseeds, pumpkin seeds, or sunflower seeds instead of cashews.
• This recipe also works well with almonds, macadamia nuts, walnuts, or Brazil nuts.
• For a cheesier flavor, add more nutritional yeast, to taste. You can also make this recipe without nutritional yeast.
• Add a dash of cayenne pepper or chili flakes for spice.
• Add 1 teaspoon thyme for more flavor.
Variations:
• To make Raw “Parmesan” Cheese, add additional 3 tablespoons nutritional yeast to the mixture and spread to 1/4-inch
thick on a dehydrator tray. Place in a food dehydrator for 12 hours. It will crumble easily when you’re ready to use it.
• Add 1 garlic clove or more for Garlic Cashew Cheese.
• Add 1 cup fresh basil leaves for Pesto Cashew Cheese.
Calories: 369.5 | Protein: 12.8g | Carbs: 21g | Dietary Fiber: 2.5g | Fat: 28.6g
| Vitamin C: 4.7mg | Vitamin D: 0 IU | Vitamin E: 0.6mg | Calcium: 26.4mg
| Iron: 4.4mg | Magnesium: 193.7mg | Potassium: 474.1mg
Total time: 20 minutes to assemble, 12 hours to set in refrigerator, and 15 to 20 hours to dehydrate
Makes 20 servings (4 crackers each)
Ingredients:
3 cups ground flaxseeds
1 cup sunflower seeds
2 tablespoons minced onion or 3 tablespoons onion powder
2 tablespoons sesame seeds
1 tablespoon minced garlic or 2 tablespoons garlic powder
2 teaspoons cumin powder
1 teaspoon chili powder
1 teaspoon sea salt
1 teaspoon cayenne pepper
1/2 teaspoon turmeric
1/2 cup filtered water
Actions:
1. Put all the dry ingredients in the bowl of a food processor and blend until a fine, flour like consistency is achieved.
2. Add the water and mix until a batter forms. Cover and allow the batter to set in the fridge for 12 hours.
3. Spread a 1/8-inch layer of batter on nonstick dehydrator sheets and dehydrate at 100°F for 15 to 20 hours. (Use a dehydrator
kitchen appliance, or for an oven alternative see Tips below.)
4. Cut or break the cracker sheet into pieces the size of your choice and store in an airtight container at room temperature or in the fridge for up to 8 weeks.
Tips:
• For an oven alternative to using a dehydrator, spread a layer of batter on nonstick baking paper or a baking sheet lightly greased with coconut oil and place in the oven at 180°F for 2 to 4 hours. The batter becomes a base when it is crisp and dry; check frequently. Cut into cracker squares.
• Serve these crackers with Hummus, Tahini, Pesto Sauce, and/or Cashew Cheese.
• This can be the base of the Raw Pizza as well as Raw Tacos.
Calories: 138.7 | Protein: 4.8g | Carbs: 6.9g | Dietary Fiber: 5.4g | Fat: 11.2g |
Vitamin C: 0.4mg | Vitamin D: 0 IU | Vitamin E: 2.6mg | Calcium: 61.7mg
| Iron: 1.7mg | Magnesium: 92.4mg | Potassium: 200mg
COCONUT WRAPS
These are raw coconut tortillas. They can be used in desserts by adding a filling like Instant Ice Cream, fresh berries, or Whipped Coconut Cream, or for a savory dish like a burrito or spring roll. To make the Coconut Wraps sweet, add 2 tablespoons maple syrup to the mixture.
Total time: 15 minutes prep, 16 hours to dehydrate
Makes 2 servings (1 wrap each)
Ingredients:
2 cups raw coconut meat (from young coconuts or green coconuts), about 4 to 6 coconuts
1 tablespoon coconut water (when you open the coconut)
1/4 teaspoon sea salt
Actions:
1. Add the coconut meat, coconut water, and sea salt to a food processor and process until the mixture is completely smooth. If it is too dry, add more coconut water, up to another tablespoon.
2. Spread the coconut batter to 1/4-inch thickness on a dehydrator sheet (or baking paper).
3. Dehydrate the batter at 105ºF for 8 to 9 hours. At the 8-hour mark the top will be dry and solid. Turn the batter over and dehydrate for another 8 to 9 hours.
VARIATIONS:
Add 1 teaspoon turmeric powder for Turmeric Coconut Wraps.
Calories: 284.6 | Protein: 2.7g | Carbs: 12.4g | Dietary Fiber: 7.2g | Fat: 26.8g
| Vitamin C: 2.8mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 13mg |
Iron: 1.9mg | Magnesium: 27.4mg | Potassium: 303.5mg
TURMERIC HUMMUS
Total time: 10 minutes
Makes 4 servings
Ingredients:
One 14-ounce can chickpeas
1/4 cup aquafaba (water from the can of chickpeas)
2 tablespoons garlic salt
1 1/2 tablespoons lemon juice
1 1/2 tablespoons sesame seeds
1 1/2 tablespoons turmeric powder
1 tablespoon sesame seed oil
1 tablespoon flax oil, extra-virgin olive oil, or tigernut oil
1/2 teaspoon sea salt
Actions:
Combine all ingredients in a food processor and process until smooth.
Tips:
• Serve with carrots, green beans, and cucumber sticks.
• Goes great with Quick Bread and Raw Crackers.
• As an alternative to chickpeas, use almonds, sunflower seeds, or hemp seeds.
Variation:
Hummus makes a great salad dressing. It can be thinned by mixing in lemon juice and some olive oil. Or leave it as is and massage it into kale or lettuce for a thicker, creamier dressing.
Calories: 194.1 | Protein: 6.2g | Carbs: 21.9g | Dietary Fiber: 5.4g | Fat: 10.3g
| Vitamin C: 2.3mg | Vitamin D: 0 IU | Vitamin E: 0.3mg | Calcium: 69.5mg
| Iron: 2.8mg | Magnesium: 36.1mg | Potassium: 197.8mg
FERMENTED VEGETABLES
This food-preserving technique, which has been used for hundreds of years, has many health benefits. Fermented vegetables are a natural probiotic! They can also boost immunity. You can eat them on their own or add them to soups, salads, and main dishes. You can make all types of blends using ingredients like cabbage, beets, cauliflower, cucumbers, carrots, peppers, and onions. One of the most famous fermented dishes is sauerkraut, which is fermented cabbage.
The process of fermenting a vegetable is:
1. Chop the vegetables into tiny pieces, which allows their liquids to release faster.
2. Mix the vegetables with sea salt and herbs like thyme and oregano in a bowl.
3. Add water and then transfer the vegetables to a jar. The water should cover the vegetables by at least 1/2 inch.
4. Keep at room temperature for 3 to 5 days, and then in the refrigerator indefinitely. This is surprising, but fermented vegetables truly do last for years.
PROBIOTIC PICKLED CUCUMBERS
Total time: 5 minutes preparation and 3–5 days fermenting
Serves 5
Ingredients:
5 cucumbers
2 teaspoons mustard seeds
1 tablespoon dill
1 tablespoon sea salt
1 cup filtered water, room temperature
Actions:
1. Place 5 whole cucumbers in a quart-size jar. Add the remaining ingredients. The water should cover the cucumbers completely, and the top of the liquid should be at least 1/2 inch below the top of the jar.
2. Cover tightly and store at room temperature for 3 to 5 days before refrigerating. The pickles will keep indefinitely.
3. Serve with salads and meat meals, or mix into stir-fries!
Calories: 65 | Protein: 2.8g | Carbs: 14g | Dietary Fiber: 2g | Fat: 1g | Vitamin
C: 10.7mg | Vitamin D: 0 IU | Vitamin E: 0.2mg | Calcium: 66.7mg | Iron:
1.2mg | Magnesium: 55.7mg | Potassium: 566.4mg
CASHEW CHEESE
Serve on Raw Tacos, in Raw Lasagna, or on lettuce for Lettuce Wraps.
Total time: 10 minutes
Makes 1 serving (1/4 cup each)
Ingredients:
2 cups cashews
2 tablespoons nutritional yeast
Juice of 1 small lemon (but no more than 1/4 cup)
1/2 teaspoon sea salt
1/2 cup filtered water (more for a softer cheese)
Actions:
1. Put all the ingredients in a food processor.
2. Blend until the mixture is smooth, adding more water if a softer cheese is desired.
Tips:
• Soak the cashews for 4 hours for a smoother, creamier cheese.
• For a nut-free version, use hempseeds, pumpkin seeds, or sunflower seeds instead of cashews.
• This recipe also works well with almonds, macadamia nuts, walnuts, or Brazil nuts.
• For a cheesier flavor, add more nutritional yeast, to taste. You can also make this recipe without nutritional yeast.
• Add a dash of cayenne pepper or chili flakes for spice.
• Add 1 teaspoon thyme for more flavor.
Variations:
• To make Raw “Parmesan” Cheese, add additional 3 tablespoons nutritional yeast to the mixture and spread to 1/4-inch
thick on a dehydrator tray. Place in a food dehydrator for 12 hours. It will crumble easily when you’re ready to use it.
• Add 1 garlic clove or more for Garlic Cashew Cheese.
• Add 1 cup fresh basil leaves for Pesto Cashew Cheese.
Calories: 369.5 | Protein: 12.8g | Carbs: 21g | Dietary Fiber: 2.5g | Fat: 28.6g
| Vitamin C: 4.7mg | Vitamin D: 0 IU | Vitamin E: 0.6mg | Calcium: 26.4mg
| Iron: 4.4mg | Magnesium: 193.7mg | Potassium: 474.1mg
