Real Food Rehab

No rigid rules, labels or dogmas.... just REAL food, for your body, mind & soul!

Fire up your dehydrator and browse through some of  the best recipes for raw breads, crackers, bars and chips. Please feel free to add you favorites to the comments below - and please add a photograph of the finished product whenever possible! 

If you are sharing a recipe from someone else's website/blog - please include the link to the original source - thank you!!!

Views: 990

Replies to This Discussion

Zucchini Hemp Banana Bread (Raw, Vegan, Gluten-Free)

by Heather at The Gluten Free Cat

2 c. shredded zucchini (about 1 large zucchini)
1 c. flaxmeal
1 c. hemp seeds
3 bananas
1 tsp. cinnamon
1 tsp. vanilla
1/2 tsp. salt
1. Shred zucchini and place in a large bowl.
2. Add flaxmeal and hemp seeds to large bowl and mix to coat the zucchini.
3. Puree bananas in a food processor and add cinnamon, vanilla, and salt while it’s processing.
4. Pour banana mixture into the large bowl and mix by hand until well incorporated.
5. Spread on 2 non-stick dehydrator sheets.
6. Dehydrate at 115 for 4 hours. Then flip onto mesh trays, remove the non-stick dehydrator sheets, and score each sheet of bread into 16 pieces.
7. Continue dehydrating for 3-4 more hours. Bread should be dry, yet pliable.
Yields 32 pieces

Cheddar Snaps by Penni Shelton

The best cheddar-less cheddar cracker around!

1 cup sunflower seeds, soaked to soften
1 cup raw almonds, soaked for at least 4 hours 1 cup cashews, soaked 4 hours
1 large ripe tomato
1 red bell pepper, chopped
1⁄4 cup ground golden flaxseeds
1 large clove garlic
1 tablespoon nutritional yeast
1 teaspoon sea salt
1 teaspoon onion powder
1⁄2 teaspoon cumin powder
1⁄2 teaspoon cayenne pepper (optional)

In a food processor, combine all ingredients until you achieve a loose batter (may need to add water). Pour and spread onto lined dehydrator sheets with the back of a wooden spoon or an off- set spatula. Set your dehydrator at 140 degrees for the first hour, then turn down to 105 degrees for the remainder of the drying time. Once the crackers have dried for a few hours, flip them over onto a cutting board, and using a pizza cutter or knife, cut into the desired shapes. Return the cut crackers to unlined mesh trays and continue drying until crisp (12 hours+). 

Cherry Almond Power Bars by Penni Shelton

¾ cup unsweetened shredded dry coconut
¾ cup almonds
¾ cup pitted dates
¼ cup dried cherries
¼ cup cacao nibs or roughly chopped organic dark chocolate
Generous pinch sea salt

Line a 9" x 5" or 9" x 4" loaf pan with enough plastic wrap to overhang the sides by 2 inches, and
set aside. In a food processor, combine coconut, almonds, and sea salt until ground into what
looks like coarse breadcrumbs. Take care to not over process; the mixture will appear oily if this
happens. Add dates and cherries, and continue processing until the mixture begins to come
together and the bits of fruit are very small. Add in the nibs and pulse to combine, or simply
incorporate by hand.

Put the mixture into the above prepared pan, pressing well and smoothing out the top.
Refrigerate for 30 minutes. Remove pan from refrigerator, and ease the bars out, using the plastic
overhang. With a sharp knife, cut into 6--1 ½” bars.

Eggplant Bacon by Penni Shelton

2 medium eggplants, ends trimmed, cut in half and then into thin "bacon-like" strips
4 tablespoons coconut aminos (you can use tamari or low sodium soy sauce)
4 tablespoons coconut vinegar (or apple cider or umeboshi plum vinegar)
4 tablespoons coconut nectar (I actually used maple syrup, as I was out of CN)
a drizzle of cold-pressed extra-virgin organic olive oil (I am thinking next time I'll try coconut oil!)
1 lime, juice only
2 teaspoons chili powder
pinch cayenne powder (optional - but I like it spicy!)
1/2 teaspoon garlic powder
1/2 teaspoon paprika (I used smoked)
1/4 teaspoon smoked alderwood salt (only use if using coconut aminos - otherwise it could make it too salty)
freshly cracked back pepper (I used approximately 1/2 teaspoon)

Whisk together all ingredients in a medium bowl until well combined. Fully coat each eggplant slice and lay into a 9 x 13 baking dish to marinate. Pour any remaining marinade over the top and cover with plastic wrap for at least one hour.

Transfer slices onto mesh dehydrator trays and warm at 135 degrees for the first hour. After one hour, I flipped the slices and brushed on the reserved marinade to re-coat. Return to the dehydrator, set now at 115 degrees to finish, approximately 8 -12 hours, depending on what level of crispiness you prefer.

If you don't have a dehydrator, place slices on parchment lined cookie trays and bake at 350 degrees F for about 30 - 45 minutes, brushing occasionally with reserved marinade.

Caramelized Onion Bread by Penni Shelton

For the Onions:
3 cups yellow onions, thinly sliced
¼ cup coconut aminos (nama shoyu or tamari)
1/3 cup date paste (dates that have been soaked in water to soften & then blended)
2 tablespoons cold pressed organic extra virgin olive oil

For the Bread:
½ cup golden flax seeds, ground
½ cup sunflower seeds, ground

In a large bowl combine the date paste, coconut aminos, olive oil and onions until they are well coated. Marinate this mixture for at least two hours at room temperature. Alternatively, this onion mixture can be put into a dehydrator on non-stick lined trays, at 115 degrees Fahrenheit, for the same 2 hours, to facilitate the marinating process, which will richen the caramelized flavor.

Stir the onions together with the ground flax and sunflower seeds in a large bowl. Add in just enough water to create a smooth batter. Using an off-set spatula or the back of a wooden spoon, smooth the batter evenly over a non-stick lined dehydrator tray, about ¼ inch thick. Dry at 135 degrees Fahrenheit for 1 hour, turn down to 115 degrees Fahrenheit until continue to dehydrate until dry enough to flip over onto the mesh screens (4-6 hours). Peel away the liner, and cut into bread/cracker shapes. Continue dehydrating until you reach the desired texture. This bread is best when left a bit soft and pliable

I LOVE munchies. And as a recovered Lays Potato Chip & Cheetoh lover, I can say that these Kale Chips are a fabulous alternative and WAY healthier than anything you'll get out of a chip bag!

Cheesy Kale Chips by Penni Shelton
2 bunches leafy kale, stemmed
1 cups cashews, soaked 2 hours
1/2 cup sunflower seeds, soaked 1 - 2 hours
1 large red bell pepper
2 - 4 tablespoons nutritional yeast (depending on how cheesy you like them)
2 teaspoons onion powder
2 teaspoons turmeric
1 teaspoon garlic powder
1/2+ teaspoons Himalayan pink salt
A good drizzle of cold pressed organic olive oil
1 lemon juiced
2 tablespoons honey (or other sweetner of choice)
a pinch cayenne pepper (optional)

Place the kale into a large mixing bowl, set aside. Combine all other ingredients in a blender until smooth Pour the cheesy mixture over the kale and gently massage until well coated. Finish with a dusting of nutritional yeast if desired. Lay the kale chips onto non-stick lined dehydrator trays and put in at 115degree F for 12+ hours, flipping the chips once mid-way through drying.

If you do not have a dehydrator, place the coated kale onto cookie trays lined with parchment paper and set your oven on the lowest temperature setting, leaving the door ajar. Slow bake until crispy.


Easy Flax Crackers by Kathleen Buehner

1 C  ground flax

1/3 C  flax seed

2 t sea salt

1 clove minced garlic

1 T  onion powder

1-1/3 C  water

1 lemon juiced

2/3 C  sunflower seeds (soaked)

1/4 C  black sesame seeds

finely chopped red pepper & sun-dried tomatoes (soaked 20 min.)...MIX altogether, spread on teflex sheet, and dehydrate to your liking!

Here’s my favorite.

Veggie Flaxseed crackers

1-cup ground flax seeds
3 carrots, washed and trimmed
3 stalks celery, washed and trimmed
1 red bell pepper, washed, seeded and trimmed
1 yellow bell pepper, washed, seeded and trimmed
1 tablespoon thyme
1 teaspoon sea salt
¼ cup parsley
Fresh flat leaf parsley leaves

Place vegetables in food processor and add ground flaxseeds, parsley, thyme & salt. Process until all ingredients are chopped fine. Taste and adjust seasonings as desired. Let mixture stand a little while to absorb liquid and thicken. Spread 1/8 inch thick on parchment paper. Score into desired size. Place parsley leaves on top as desired, (you can covered them with wrap at this point and roll over them with a rolling pin to set parsley leaves) you may need to re-score. Dehydrate at 105 degrees for 12 hours.

I made this bacon with the intention of putting it on a salad, but I ended up putting a few in a wrap and eating the rest right out of the dehydrator, they are that good.  I had trouble using a mandolin to slice the eggplant so I just used a knife.  My cuts were very inconsistent but it didn't seem to matter with this recipe.  These will probably be a staple in my kitchen.  Thanks for such a great recipe!

Penni said:

Eggplant Bacon by Penni Shelton.......

We bought a round dehydrator and now I wish we'd have bought a square one. I have been hesitant to try some of the raw cracker/bread recipes because I wouldn't have square crackers. I guess I need to get over that, pick a recipe to try and go for it!

I too have a round dehydrator but I don't care that my cracker aren't perfectly square. It's a cheep dehydrator just to tied me over till I can afford a better one. Go make your cracker/bread recipe <3

Raw Multi Seed Nut Bread/Wraps/Crackers
This recipe is heavenly, it creates healthy, hearty, DELICIOUS bread, wraps or crackers. It is very high in fiber and uses that precious nut milk pulp that you don't want to waste! Give it a try, it's quick and easy! Please leave your comments, I want to know how yours turns out!
Fills two 15x15 inch dehydrator sheets (or more for crackers).
  • 2 cups pulp from making nut milk (we use a Soyabella appliance, so my pulp is on the wet side. If your pulp goes through a nutbag, adjust the liquids).
  • 1 1/2 cups almond milk
  • 3 Tbl. EACH of flaxseeds, chia seeds, psyllium seeds, sunflower seeds, soaked
  • 1 1/2 cups dry, whole flax seeds, ground
  • 1 1/2 to 2 tsp. sea salt, to taste
Optional: You can add other seasonings to change the flavor of your mixture (sweet, spicy or savory), but it is sooo good, just as it is, it is a perfect palate for your favorite sides, toppings and fillings!


1. In separate, small bowls (3/4 cup size), put 3 Tbs. each whole flax, chia, psyllium and sunflower seeds. Add filtered water to top of each bowl and stir seeds.
2. Make fresh nutmilk. Measure 2 cups of pulp and 1 1/2 cups of nutmilk and put in a medium bowl.
3. Grind 1 1/2 cups flaxseeds and put in a large bowl. Thoroughly blend in the salt.
4. Soaked Seeds: Drain the flax and sunflower seeds, the water on the chia and psyllium will be completely absorbed. Add seeds to the milk mixture and use a spatula to blend thoroughly.
5. Make an indention in center of ground flaxseeds and pour in the milk mixture. Fold and mix the batter until fully blended.
6. For bread or wraps, line 2 dehydrator trays with teflex sheets. Put 3 cups of batter on each sheet. Divide it into six 1/2 cup portions on the tray, one on each corner, one on middle left and one on middle right. This makes spreading faster and easier.
7. Using your spatula, spread out the batter to cover the entire sheet. Then switch to an angled icing spatula (if you have one) to finish smoothing. If you dehydrate a lot of crackers, breads and wraps, this is a GOOD investment. With a little practice, you can quickly make your breads very smooth and all the same thickness with it.
8. Dehydrate at 105 degrees for 4 hours (until dry on top), then turn it over by putting a tray without the teflex on top, upside down and flipping. Remove the teflex sheet and score your bread in whatever size you want it. Continue to dehydrate for another 8-18 hours, depending on how you like it. Bread should be slightly moist in center and pliable. Wraps can be drier, so they are pliable, but dry enough that they can soak up filling juices of what you wrap in them. Once they are the dryness level you want, store them in an airtight container in the refrigerator. They will stay yummy for up to a week (if they last that long!)
9. For crackers, follow steps 7 and 8, adjusting the thickness and drying time. You will need 3 or more trays. Spread the batter as thin as possible. Dehydrate until totally dry, then store in an airtight container at room temperature or in refrigerator. They will stay fresh for a long time.

NOTE about temperature: To keep food raw and enzyme rich, the dehydrating temp must stay below 115-118 degrees. Most dehydrators have a fluctuating temperature cycle... it dips down below, then climbs up above the temp that it is set at, to create an average of the setting. According to Excalibur, this fluctuation can be as much as 10 degrees both directions, so I always set the dehydrator at 105 to ensure it stays below the enzyme rich threshold.

Also, dehydration times can be quite different for many reasons: Moisture content of the food, humidity of the surrounding air, temperature of the area, the amount of food being dehyrated, elevation, thickness of food, etc... so just check it occasionally and when it is done to your preference, it's done! The good news is it is such a gentle way of processing/preserving food, it is very forgiving, so no need to worry!


Fresh Eats Inspiration

Grab Your Copy

Blog Posts

I'm back, and desperate for healing...

Posted by Silmiriel on February 16, 2017 at 12:53pm 5 Comments

So, back after 3 years :)

Posted by Winterdrop on January 22, 2017 at 9:23am 1 Comment

Water fast

Posted by nancy Mahardy on May 24, 2016 at 10:06pm 0 Comments

Back on a juice feast day 5

Posted by Roman G. on May 11, 2016 at 3:35pm 1 Comment

© 2019   Created by Penni.   Powered by

Badges  |  Report an Issue  |  Terms of Service