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RAW VEGGIEBREADSMade Easy

DEANNA MUTZEL, DC

Raw Veggie Breads Made Easy | Deanna Mutzel, DC

© 2015 Mutzel Nutrition, LLC

Content

THE BENEFITS OF RAW BREAD ........................................................................................................ 3

INGREDIENTS .................................................................................................................................. 3

PREPARATION ................................................................................................................................. 4

PROCESS .......................................................................................................................................... 5

STORAGE ......................................................................................................................................... 6

TOOLS .............................................................................................................................................. 6

Raw Apple Cinnamon Wrap ............................................................................................................ 7

Raw Arugula Brazil Nut Flatbread ................................................................................................... 8

Raw Banana Spinach and Date Wrap ............................................................................................. 9

Raw Basic Veggie Wrap ................................................................................................................... 9

Raw Buckwheat Raisin Bread ........................................................................................................ 10

Raw Carrot Coconut Spinach Flatbread ........................................................................................ 11

Raw Carrot Curry Spinach Wrap ................................................................................................... 11

Raw Carrot Spinach and Sage Bread ............................................................................................. 12

Raw Cashew Spinach Cilantro Bread ............................................................................................ 13

Raw Cheesy Basil Pesto Flatbread ................................................................................................ 13

Raw Cheesy Onion Bread .............................................................................................................. 14

Raw Chive Ginger Flatbread .......................................................................................................... 15

Raw Coconut Macadamia Wraps .................................................................................................. 16

Coconut Cream Recipe .................................................................................................................. 16

Raw Collard Parsley Cilantro Basil Bread ...................................................................................... 16

Raw Curry Ginger Spinach Bread .................................................................................................. 18

Raw Dandelion Green Spinach Bread ........................................................................................... 18

Raw Lemon Dill Flatbread ............................................................................................................. 19

Raw Miso Carrot Spinach Bread ................................................................................................... 20

Raw Mustard Dill Bread ................................................................................................................ 20

Raw Parsley Dill Bread .................................................................................................................. 21

Raw Pizza Bread ............................................................................................................................ 22

Raw Red Curry Flatbread .............................................................................................................. 22

Raw Rosemary Ginger Bread ........................................................................................................ 23

Raw Rosemary Ginger Carrot Flatbread ....................................................................................... 24



Raw Spinach Cilantro Flatbread .................................................................................................... 24

Raw Spinach Coconut Wrap .......................................................................................................... 25

Raw Spinach Leek and Cilantro Wrap ........................................................................................... 26

Raw Spinach Onion Flatbread ....................................................................................................... 26

Raw Sun-Dried Tomato Flatbread ................................................................................................. 27

Raw Sunflower Seed and Dill Bread .............................................................................................. 28

Raw Tomato Herb Bread ............................................................................................................... 29

Raw Tortillas .................................................................................................................................. 29

Raw Veggie Wrap .......................................................................................................................... 30

Raw Zucchini Carrot Bread ............................................................................................................ 31

Raw Zucchini Celery Flatbread ...................................................................................................... 31



THE BENEFITS OF RAW BREAD

Raw bread is nutrient-dense and full of anti-inflammatory properties for good gut health. It is made

up of unprocessed, whole plant-based, preferably organic foods, such as dark leafy greens, that

contain good fiber, antioxidants, anti-inflammatory benefits, cancer protective compounds, and

flavonoids which help decrease oxidative stress in the body and reduce inflammation in the gut.

Eating dark leafy greens can require a lot of chewing to break down for the body to digest. Putting

dark leafy greens in a food processor with an S blade enables them to be ground down without

decreasing their nutritional content.

Raw food is dehydrated at 104-105 degrees F (still considered raw when cooked at these degrees or

below) to retain nutritional value and preserve food enzymes. Add detox foods, such as onions,

garlic, ginger, and good fat, such as coconut oil, plus fresh organic herbs and your favorite spices,

and you have very healthy food for your body.

Raw bread is also great for kids’ lunches. It can be used for burger buns, sandwich bread, wraps, or

as a nutritious snack.

INGREDIENTS

Buckwheat groats Buckwheat groats are not wheat. They are a stem of the rhubarb family. They are good in recipes

for individuals who cannot eat nuts, seeds, or flaxseeds and are used by many raw foodies to make

raw/paleo granola, crackers, and breads. Nuts and seeds add great flavor and texture to bread

because they act as binders (hold the bread together). Buckwheat groats are an excellent

replacement because they also bind the bread.

flavonoids in buckwheat have an antioxidants that help with inflammation in the gut and decrease

oxidative stress in the body

help decrease free radicals in the body that can cause inflammation & disease

said to have anticancer properties

Coconuts I use Thai coconuts in a few of my recipes. I get mine at a natural grocer nearby, but you can order

in bulk online. I also like to use coconut vinegar because of its healthy properties, and it is less

intense than apple cider vinegar, but yet it is fermented like apple cider vinegar. It helps reduce the

bitterness of dark leafy greens. It’s very popular in Southeast Asia.

Filtered water



I sometimes mention to add filtered water to the batter if it looks too thick. Generally speaking, we

want a pancake-like batter consistency with a medium-smooth thickness. Slowly adding water can

make chunky, super-thick batter into a better bread batter.

Nutritional yeast I use this in many of my recipes to create a non-dairy cheesy flavor. It is high in vitamin B and other

properties, but some individuals believe they have a food allergy to it. I list it as optional in the

recipes and provide substitutions.

Oils MCT oil is full of medium-chained fatty acids and is superior to coconut oil. I do use extra virgin

unrefined coconut oil, too, but MCT oil is the good stuff—the fat burning “stuff”—of the coconut

oil. I use it in a few recipes for texture and because it’s so widely used in the paleo and ketogenic

communities. (People on a ketogenic diet go for low-carb, high-fat, and moderate protein so their

body will burn ketones instead of glucose for energy. It is said to put the body in fat-burning mode.)

Resistant starch I talk about “resistant starch” in a date-banana recipe. Basically, I prefer using green bananas

because they contain a starch that is difficult for our bodies to digest, thus it won’t spike insulin as

much as ripe bananas do. Plus, green bananas dehydrate nicely! To open a green banana, cut off

the edges, slice the banana in half, and use your fingers to take the banana out!

PREPARATION

Soaking and sprouting Buckwheat groats should be soaked for 7 hours only and rinsed thoroughly to make them more

digestible. Leaving them out in a fine mesh colander over the top of a large mixing bowl is a good

extra step to take for the activation of food enzymes. The groats grow little tails. As they’re

sprouting, they need to be rinsed with filtered water a few times throughout the day. The sprouting

process will take about a day. Then, you’ll want to dehydrate them for 24 hours so that they’re dry

for preservation purposes. I usually make a big batch and store in a few large mason jars.

So the method is: SOAK 7 hours. SPROUT for a day. DEHYDRATE for 24 hours. STORE.

The reason I soak nuts/seeds/grouts is to reduce the PHYTIC ACID in them:

Why is it so important to remove/reduce phytic acid (phytates)?

Phytic acid is an antinutrient found in grains and legumes that binds important minerals and thus

prevents your body from fully absorbing them. Consumption of high levels of phytates:

• results in mineral deficiencies, leading to poor bone health and tooth decay

• blocks absorption of zinc, iron, phosphorous, and magnesium



• causes the body to leech calcium

• lowers metabolism

• contributes to anemia

I soak nuts for cooking for two reasons: helps ease the blending when making batter because the

nuts have become softer and helps rid most of the phytic acid in them. Just note to rinse well after

soaking with filtered water. There are charts online that will tell you how long to soak specific nuts

and seeds.

I recommend grinding raw whole flaxseeds yourself in a coffee grinder because pre-ground bags of

flaxseeds are oxidized and therefore not so good for us.

Nuts, seeds, and flaxseeds create pliable breads that are good for sandwich wraps because they are

bendy. The buckwheat groats produce flatbreads that are a little thicker and piece apart, so they’re

good as a side bread with a meal or for buns (hamburger buns/sandwich bread). Many raw foodies

use buckwheat groats for crackers because they can produce a good crunch if dehydrated long

enough in combination with other ingredients! (Just to give you an idea of the ingredients behind

my breads).

PROCESS

Blending and scraping This is a good order to follow while mixing to make sure everything gets blended. Sometimes, you’ll

need to scrape the insides of the food processor.

Put in nuts/seeds/sprouted groats--- BLEND in food processor

Put in chopped bell pepper---BLEND, scrape down sides, and blend again

Put in liquids---BLEND

Put in herbs---BLEND

Put in greens---BLEND

Blending greens When adding 3-4 handfuls of greens, depending on the size of the food processor, I will fill up to the

top with a couple handfuls, blend, then put in a couple more handfuls. This avoids bits and pieces

not getting blended. We want the mixture in every case to be well-blended for the raw breads.

Every texture should be a little thinner than pancake consistency.



Dehydrating—some troubleshooting tips I will often call for dehydrating “overnight” because I’ve found the best time to dehydrate goodies is

while you are sleeping so they are ready the next morning. Also, it’s easier to track the time

because we should be sleeping 8-10 hours a night (I wish, right!!??). But, the key here is to

dehydrate the bread for 8-10 hours or until dry enough so that you can peel the parchment paper

off after flipping the bread over, then dehydrate again for 1-2 hours or until completely dry but still

pliable (meaning you don’t want to dehydrate too long because it may get too dry).

That said, times may vary with different dehydrators, climates, etc. So, I may say dehydrate 8-10

hours, but it will be different for every dehydrator. Just do a few recipes, and you’ll get to know

what works for you and generally how long it takes to dehydrate your various breads.

I also say “use 1-2 trays,” but again, it depends on which model of dehydrator you have and how

large the trays are. Just aim to spread the batter approximately ¼-inch thick evenly across the tray

and use as many trays as needed until you have used all of the batter.

Too dry?

If you dehydrate bread for too long and it is too dry, wet your fingertips with water and lightly

massage into the top of the bread. This will soften it!

STORAGE

Generally everything I make should be stored in the fridge, in a sealed glass container.

TOOLS

You will need a dehydrator, parchment paper, and a food processor with an S blade attachment and

a slicing attachment. All of my recipes require these tools!

USEFUL LINKS Here are some links you may find useful:

Excalibur Dehydrator – Excalibur Dehydrator

Karam’s Garlic Sauce – http://www.garlicsauce.com

Nutritional Yeast – www.Amazon.com

Coconut Oil (extra virgin unrefined) – www.tropicaltraditions.com

Coconut Vinegar – www.Amazon.com

Thai Coconuts – http://www.melissas.comor www.Amazon.com

http://amzn.to/1UIjT8p

http://www.garlicsauce.com/

http://amzn.to/1UIjWB1

http://www.tropicaltraditions.com/

http://amzn.to/1UIjWB1

http://www.melissas.com/



Raw Apple Cinnamon Wrap

This recipe is nut-free. Tools: In addition to your dehydrator, parchment paper for the dehydrator trays, and a food processor with an S blade, you also will need a slicing attachment.

Ingredients: 5 peeled and thinly sliced organic apples 1/2 cup extra virgin unrefined coconut oil 1 teaspoon cinnamon Dash of sea salt 1/2 cup ground golden flaxseeds

Process: Slice your apples or process them in food processor with your slicing attachment. Set the apples aside in large mixing bowl. Switch out your slicing attachment and put an S blade attachment into your food processor. Mix the remaining ingredients in a food processor with an S blade until well blended. Pour the batter onto your apples in the mixing bowl and fold and mix in well with a wooden spoon. Spread the batter evenly on a dehydrator tray lined with parchment paper. Dehydrate your wrap at 115 degrees F for 1 hour, then 105 degrees F for 8 more hours or until the top is dry. Flip it over, peel off the parchment paper, and then dehydrate for another 1-2 hours until fully dry but pliable.



Raw Arugula Brazil Nut Flatbread

This recipe contains nuts.

Ingredients: 1/2 cup soaked raw Brazil nuts (soak in filtered water for 3 hours) 1/4 cup filtered water 2 tablespoons coconut vinegar 2 teaspoons cumin 1 teaspoon ground turmeric 3-4 large handfuls organic arugula 1/3 cup nutritional yeast 2 tablespoons ground golden flaxseeds (ground in a coffee grinder)

Process: Blend your Brazil nuts first until well ground. Add all other ingredients, except your flaxseeds, in a food processor with an S blade until your batter is smooth. Very slowly add filtered water if the batter is really thick to thin it out. You want your batter to be pancake batter consistency. Pour your batter into a large mixing bowl and add your ground flaxseeds. Let batter sit for 10 minutes to absorb the flaxseeds. Pour batter evenly onto 1-2 dehydrator trays lined with parchment paper and spread out evenly with a spatula or the head of a large metal spoon. Set your trays in the dehydrator and dehydrate at 105 degrees F for 8-10 hours or until the top of the bread is dry. Flip your bread over, peel off the parchment paper, and dehydrate another 1-2 hours or until your bread is fully dry but still pliable. Note: Brazil nuts just need to be soaked and rinsed. They do not sprout. This bread is great for dipping into sauces or into extra virgin unrefined coconut oil!



Raw Banana Spinach and Date Wrap


Ingredients: 1 cup raw soaked cashews 1 large banana (preferably green if you want resistant starch) 2 dates pitted and chopped 2 tablespoons coconut oil 1 tablespoon vanilla extract 4 large handfuls organic spinach 3 tablespoons ground golden flaxseeds

Process: Blend your cashews in the food processor. Then add all other ingredients except your flaxseeds and blend until smooth. Pour your batter into a mixing bowl and mix in flaxseeds. Let your batter sit for 10 minutes. Pour your batter onto 2 dehydrator trays lined with parchment paper (it will be a little sticky, so use a spatula to spread out evenly but leave in a circle shape like a pancake). Dehydrate your wrap at 115 degrees F for 1 hour, then 105 degrees F for 8 more hours or until the top is dry. Flip it over, peel off the parchment paper, and then dehydrate for another 1-2 hours until fully dry but pliable. Smother nut butter on these for a treat or stick in kids’ lunches for a nutrient-dense snack or bread!

Raw Basic Veggie Wrap

This recipe is nut-free.

Ingredients: 1/2 cup sprouted organic sunflower seeds 3 organic carrots peeled and chopped 1 organic red bell pepper chopped 3 organic purple onions peeled and chopped 1/4 cup coconut aminos 1/4 cup extra virgin unrefined coconut oil 1/2 cup nutritional yeast (optional for a cheesy flavor) 1 cup ground golden flaxseeds



Process: Blend your sunflower seeds in your food processor until well ground. Add your carrots and blend again until it is liquid. Add your remaining ingredients, except for your flaxseeds, and blend until smooth. Pour your batter into a large mixing bowl and add your flaxseeds, mix them in well. Let the batter sit for 10 minutes. Pour your batter onto 2 dehydrator trays lined with parchment paper and even out the batter approx. 1/4-inch thick with a spatula or the head of a large metal spoon. Dehydrate your wrap at 115 degrees F for 1 hour, then 105 degrees F for 8 more hours or until the top is dry. Flip it over, peel off the parchment paper, and then dehydrate for another 1-2 hours until fully dry but pliable.

Raw Buckwheat Raisin Bread


Ingredients: 1/2 cup sprouted buckwheat groats 2 tablespoons coconut oil 1/4 cup raisins 1 teaspoon cinnamon 3 handfuls spinach 2 tablespoons coconut water

Process: Soak your buckwheat groats for 7 hours in filtered water (make sure water lies an inch above the groats in a medium mixing bowl). Rinse well. To sprout your groats, set them in a mesh colander on top of the mixing bowl (mixing bowl will catch the excess water that drains from the groats). Leave the groats on your countertop for 24 hours. Rinse them twice with filtered water. You will soon see little tails sprouting from your groats. They are now ready for your recipe! I prefer to soak and sprout 2 cups at a time, then I dehydrate them for 24 hours and store in a sealed glass mason jar so they are ready to go when I need them! Blend your buckwheat groats in a food processor with S blade until powder-like. Then mix all of your other ingredients in the food processor until smooth. Pour onto a dehydrator tray lined with parchment paper and spread evenly with a spatula or the head of a large spoon.



Dehydrate your bread at 105 degrees F for 8-10 hours, flip over, and peel off the parchment paper. Dehydrate your bread until it’s fully dry but pliable. This bread is great for sandwiches or burger buns!

Raw Carrot Coconut Spinach Flatbread


Ingredients: 4 carrots peeled and chopped Juice of 1 lemon 2 tablespoons coconut oil Meat of 2-3 Thai coconuts 4 large handfuls organic spinach or mixed greens (arugula/Swiss chard) 1 tablespoon ground cumin 1/4 cup ground golden flaxseeds

Process: Mix all of your ingredients except flaxseeds in a food processor with an S blade until pancake consistency. Pour your batter into a bowl and add your flaxseeds. Mix well and let sit 10 min. Pour onto 2 dehydrator trays lined with parchment paper and spread out evenly about 1/4-inch thick with a spatula or the head of a large metal spoon. Dehydrate at 105 degrees F for 8-10 hours, flip over your bread, peel off the parchment paper, and dehydrate 1-2 hours more or until your bread is fully dry but still pliable.

Raw Carrot Curry Spinach Wrap


Ingredients: 1/2 cup sprouted buckwheat groats 2 teaspoons ground curry powder 4 large handfuls fresh organic spinach 2 organic carrots peeled and chopped 2 tablespoons extra virgin olive oil

Process: Blend all of your ingredients in your food processor with an S blade until smooth.



Pour your batter onto a dehydrator tray lined with parchment paper and spread out evenly, approx. 1/4-inch thick, with a spatula or the head of a large metal spoon. Dehydrate your wrap at 115 degrees F for 1 hour, then 105 degrees F for 8 more hours or until the top is dry. Flip it over, peel off the parchment paper, and then dehydrate for another 1-2 hours until fully dry and pliable.

Raw Carrot Spinach and Sage Bread

This recipe is nut free.

Ingredients: 1/2 cup sprouted buckwheat groats 2 large (or 3 medium) peeled and chopped carrots 4 organic sage leaves chopped 2 tablespoons extra virgin olive oil 3 tablespoons Karam’s Garlic Sauce (contains garlic, lemon, and olive oil) 4 large handfuls spinach

Process: Blend your buckwheat groats in your food processor. Then add your remaining ingredients. Blend well until smooth. Pour the batter onto a dehydrator tray lined with parchment paper and spread evenly with a spatula or the head of a large metal spoon. Dehydrate at 105 degrees F for 8-10 hours or until dry on top, flip over your bread, peel off your parchment paper, and dehydrate 1-2 more hours until fully dry.



Raw Cashew Spinach Cilantro Bread


Ingredients: 1 cup raw organic cashews Juice of 1 organic lemon Handful fresh organic cilantro 2 tablespoons olive oil 1/3 cup nutritional yeast 1 teaspoon cumin 1 teaspoon garlic powder/1 garlic clove minced 4 large handfuls organic spinach 1/4 cup ground golden flaxseeds

Process: Soak your cashews in filtered water for 30 minutes and rinse well. Set them in a food processor with an S blade and blend until smooth. Add your remaining ingredients except for the flaxseeds. Blend until batter is smooth. Pour your batter into a large mixing bowl and add flaxseeds. Let batter sit for 10 minutes. Pour your batter onto 2 dehydrator trays lined with parchment paper. Dehydrate at 105 degrees F for 8-10 hours or until the top of the bread is dry. Flip over the bread, peel off parchment paper, and dehydrate again until your bread is fully dry, around 1-2 hours.

Raw Cheesy Basil Pesto Flatbread

This recipe contains flaxseeds and nuts.

Ingredients: 4 handfuls fresh spinach 3 tablespoons basil pesto Handful macadamia nuts 1 teaspoon ground cumin 1/3 cup nutritional yeast 1/8 cup ground golden flaxseeds Filtered water as needed

Process:



Mix all your ingredients except flaxseeds in a food processor with an S blade until smooth (pancake consistency). Pour your batter into a medium mixing bowl and mix in flaxseeds. Let sit for 10 minutes. Pour batter onto 2 dehydrator trays lined with parchment paper and spread out evenly. Dehydrate at 105 F overnight, flip the next morning, peel off paper, and dehydrate a little more until dry but still pliable.

Raw Cheesy Onion Bread

This recipe is nut-free. This recipe was inspired by a recipe by RAWvolution. I created my own version with some personalized ingredients. Tools: In addition to your dehydrator, parchment paper for the dehydrator trays, and a food processor with an S blade, you also will need a slicing attachment.

Ingredients: 3 onions 3/4 cup sprouted pumpkin seeds or sunflower seeds 3/4 cup ground golden flaxseeds 1/2 cup coconut aminos 1/3 cup extra virgin unrefined coconut oil 1 tablespoon MCT oil 1/2 cup nutritional yeast (or 3 tablespoons of Karam’s raw garlic tahini sauce) 3 garlic cloves Handful of fresh herbs (rosemary, basil, sage) Optional: add ground cumin, garlic powder/fresh garlic. Curry, ginger, and turmeric would also be good.

Process: Soak your sunflower/pumpkin seeds in filtered water for 8 hours. Rinse well. Process your onions in food processor with your slicing attachment. Set the onions aside in large mixing bowl. Switch out your slicing attachment and put an S blade attachment into your food processor. Blend your sunflower seeds/pumpkin seeds. Add the remaining ingredients and blend until smooth (it will be a thick batter). Scoop onto the onions in the mixing bowl and press in thoroughly with a wooden spoon until well incorporated. Place the onion batter onto 2 dehydrator trays lined with parchment paper and spread out evenly with a spatula or the back of a large metal spoon.



Dehydrate at 105 F for 8-10 hours, flip, peel off parchment paper, then dehydrate until dry, another 1-3 hours until the bread is dry. The smell in your kitchen will be heavenly!!

Raw Chive Ginger Flatbread


Ingredients: 1/4 cup sprouted sunflower seeds 1/4 cup chopped chives 1/2 inch chopped fresh ginger 3 tablespoons extra virgin olive oil 4 large handfuls fresh organic spinach 3 tablespoons ground golden flaxseeds 1 teaspoon ground cumin Filtered water as needed

Process: Blend your sunflower seeds in the food processor until ground, then add your remaining ingredients, except the flaxseeds. Blend until batter is smooth. Slowly add a little filtered water to your batter if it is too thick. You want a pancake batter consistency. Pour batter into a mixing bowl and mix in flaxseeds. Let your batter sit for 10 minutes to absorb the flaxseeds. Pour your batter onto 1-2 dehydrator trays lined with parchment paper and spread out evenly with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours or until the top is dry. Flip the bread over, peel off parchment paper, and dehydrate another 1-2 hours or until both sides are fully dry.



Raw Coconut Macadamia Wraps

Ingredients: Meat of 2-3 Thai coconuts 1/4 cup raw macadamia nuts (soaked for 2 hours in filtered water, then rinsed) 2 teaspoons ground turmeric Pinch of sea salt 1/3 cup filtered water or as needed to smooth out the batter

Process: Blend all of your ingredients in a food processor with an S blade, starting with the macadamia nuts. Blend until smooth. Pour your batter onto 2 dehydrator trays lined with parchment paper. Even the batter out with a spatula or the head of a large metal spoon but maintain each circular shape. Dehydrate your coconut wraps at 105 degrees F for 8-10 hours or until their tops are dry, flip them over, peel off the parchment paper, and dehydrate another 1-2 hours or until both sides are dry. Note: These are great as a dessert! Add your favorite coconut cream inside these wraps for a fabulous low-carb, guilt-free dessert!!

Coconut Cream Recipe

Ingredients: 1 can full-fat coconut milk set in the refrigerator overnight 1 tablespoon vanilla extract 4-6 drops of liquid stevia 1/2 teaspoon ground cinnamon Dash of ground cloves Dash of sea salt

Process: Open your can of coconut milk. Scoop out the coconut cream and discard the water (use for smoothies!). Mix up cream until fluffy with an electric hand mixer. Add your remaining ingredients and mix up again. Best stored in a sealed glass container in the fridge. This cream will get firmer as it gets colder, so it may be best to make this ahead of time so that it is super thick when you need it!

Raw Collard Parsley Cilantro Basil Bread

This recipe contains nuts and flaxseeds.



Ingredients: 1 head of collards Handful fresh parsley Handful fresh cilantro Juice of 1 lime 1 tablespoon fresh ginger (or just an inch, minced) 2 teaspoons garlic powder (or 1 garlic clove minced) 2 teaspoons ground cumin 1 teaspoon ground turmeric (or an inch of fresh turmeric minced) 2 tablespoons basil pesto Dash of Himalayan salt/sea salt Handful raw walnuts (optional but great texture) soaked for 4 hours 1/2 cup nutritional yeast Coconut water as needed (around 1/4 cup) 2 tablespoons ground golden flaxseeds

Process: Blend nuts first in a food processor with an S blade until flour-like. Then add all your other ingredients except the flaxseeds. Blend until smooth and slowly add coconut water until mixture becomes smooth but is still slightly thick. Pour your batter into a mixing bowl, add flaxseeds, and let sit for 10 minutes. Pour batter onto a dehydrator tray lined with parchment paper and even out with a spatula until 1/4-inch thick. Dehydrate at 105 degrees F overnight, then peel off parchment paper once dry, flip over, and dehydrate another 1-2 hours until dry but pliable.



Raw Curry Ginger Spinach Bread


Ingredients: 1/2 cup sprouted buckwheat groats 1 inch organic ginger chopped 2 tablespoons of extra virgin unrefined coconut oil 2 teaspoons ground curry 4 large handfuls organic spinach Optional: sprouted sesame seeds

Process: Blend everything in a food processor until your batter is smooth. Pour onto a dehydrator tray lined with parchment paper and spread out 1/4-inch thick with a spatula or the head of a large metal spoon. If desired, sprinkle sprouted sesame seeds on top after spreading batter evenly on tray. Dehydrate your bread at 105 degrees F for 8-10 hours, flip it over when the top is dry, peel off your parchment paper, and then dehydrate again until your bread is fully dry.

Raw Dandelion Green Spinach Bread


Ingredients: 1 organic red bell pepper chopped 1 organic purple onion chopped 1/2 lemon juiced 1 teaspoon coconut aminos 1/3 cup nutritional yeast 1/4 cup extra virgin unrefined coconut oil 1 teaspoon garlic powder 1 teaspoon ground cumin 2 large handfuls organic spinach 2 large handfuls organic dandelion greens 1/4-1/2 cup filtered water as needed 1/8 cup ground golden flaxseeds



Process: Blend all ingredients, except for the flaxseeds, in a food processor with an S blade until batter is smooth. Pour your batter into a large mixing bowl and mix in flaxseeds. Let the batter sit for 10 minutes to absorb the flaxseeds. Pour your batter onto 1-2 dehydrator trays lined with parchment paper and even out with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours or until the top of the bread is dry. Flip bread over, peel off the parchment paper, and dehydrate another 1-2 hours if needed or until both sides of your bread are dry.

Raw Lemon Dill Flatbread


Ingredients: 1/8 cup sprouted sunflower seeds 1/2 leek chopped 1/4 cup fresh dill 3 tablespoons red palm oil Juice of 1/2 lemon 1/2 teaspoon coconut aminos 1/2 cup filtered water 3 handfuls mixed organic greens (spinach, Swiss chard, arugula) 1/4 cup ground golden flaxseeds

Process: Blend your sunflower seeds first and then add all remaining ingredients except for flaxseeds. Blend until batter is smooth. Pour batter into a large bowl and mix in flaxseeds. Let your batter sit for 5 minutes. Pour your batter onto a dehydrator tray lined with parchment paper and spread out evenly 1/4-inch thick with a spatula or the head of a large metal spoon. Dehydrate at 105 degrees F for 8-10 hours, flip bread over when the top is dry, peel off the parchment paper, and dehydrate again until your bread is fully dry.



Raw Miso Carrot Spinach Bread

Ingredients: 1/2 cup sprouted buckwheat groats 1/4 cup organic raw soaked cashews 2 organic carrots chopped and peeled 4 large handfuls organic spinach 1 tablespoon apple cider vinegar 2 organic garlic cloves chopped 1 tablespoon yellow miso 1/2 cup extra virgin unrefined coconut oil Dash of sea salt Cayenne pepper to taste Fresh organic dill/parsley/cilantro/herb of choice to taste

Process: Soak your cashews for 30 minutes in filtered water. Rinse well and set aside. Blend your buckwheat groats and cashews in a food processor with an S blade until well blended. Add your remaining ingredients and blend the batter until it is smooth. Pour your batter onto 2 dehydrator trays lined with parchment paper and spread evenly, approx. 1/4-inch thick, with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours or until the top is dry, then flip bread over, peel off parchment paper, and dehydrate again until your bread is fully dry (1-2 hours).

Raw Mustard Dill Bread


Ingredients: 1 cup soaked raw cashews 3 tablespoons extra virgin unrefined coconut oil 3 tablespoons stone ground mustard 1/2 cup fresh dill packed 2 tablespoons garlic sauce tahini 4-5 large handfuls organic spinach 3 tablespoons ground golden flaxseeds



Process: Blend all ingredients in your food processor, except the flaxseeds, and blend until smooth. Pour your batter into a large mixing bowl. Mix in ground flaxseeds. Let the batter sit for 10 minutes. Pour your batter onto 2 dehydrator trays lined with parchment paper and spread evenly with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours or until dry on top, flip the bread over, then peel off parchment paper. Dehydrate another 1-2 hours until the bread is fully dry on both sides but still pliable.

Raw Parsley Dill Bread


Ingredients: 1 cup soaked raw cashews 3 tablespoons basil pesto 1 red bell pepper 1/2 cup extra virgin unrefined coconut oil 1 tablespoon MCT Oil Handful fresh dill weed Handful fresh parsley 3-4 garlic cloves 1 teaspoon coconut aminos 5 large handfuls organic mixed greens (spinach, arugula, Swiss chard) Unsweetened coconut milk as needed to make it a pancake consistency

Process: Blend all ingredients in your food processor with an S blade until smooth. Add your coconut milk slowly until the batter is pancake batter consistency. Pour batter onto 2 dehydrator trays lined with parchment paper and spread evenly with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours, flip over, and peel off the parchment paper. Dehydrate your bread until it’s fully dry but pliable. Note: This bread may seem a little oily when you take it out of the dehydrator, but once refrigerated a few hours, it bread will firm and melt in your mouth!!



Raw Pizza Bread


Ingredients: 20 cherry tomatoes 1/3 cup nutritional yeast 3 tablespoons sun-dried tomato basil pesto Juice of 1/2 lemon 1 garlic clove chopped 4-5 large handfuls of mixed organic greens (arugula, spinach, Swiss chard)

Process: Blend all ingredients in your food processor with an S blade until smooth. Pour the batter onto 1-2 dehydrator trays lined with parchment and spread out evenly with a spatula or the head of a large metal spoon. Dehydrate at 105 degrees F for 8-10 hours, flip over, peel off parchment paper, and dehydrate another 1-2 hours or until your bread is fully dry. I didn’t need to dehydrate after peeling off the parchment, but if your bread isn’t dry then dehydrate a little longer until it is dry but pliable.

Raw Red Curry Flatbread

Ingredients: 1/4 cup sprouted buckwheat groats 1/2 teaspoon fresh organic tarragon leaves 2 tablespoons red curry paste 2 tablespoons tomato sauce 1/2 yellow organic onion peeled and chopped 1/3 cup nutritional yeast - optional to give a cheesy flavor 4 large handfuls mixed organic greens (Swiss chard, arugula, spinach) or just spinach



Process: Blend all of your ingredients in a food processor with an S blade until your batter is smooth, starting with buckwheat groats. Pour onto 1-2 dehydrator trays lined with parchment paper and spread evenly 1/4-inch thick with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours, flip it over when the top is dry, peel off your parchment paper, and dehydrate again until your bread is fully dry.

Raw Rosemary Ginger Bread


Ingredients: 1 cup soaked raw cashews 1/3 cup extra virgin unrefined coconut oil 2 teaspoons coconut aminos 3 garlic cloves 1 inch fresh minced ginger root 1 red bell pepper 1/3 cup nutritional yeast 1 stalk rosemary (use leaves stripped from stem) 4 large handfuls organic mixed greens (Swiss chard, spinach, arugula) Filtered water as needed

Process: Blend the cashews in your food processor with an S blade. Add your coconut oil and blend until smooth. Add all remaining ingredients except for your filtered water and blend until smooth. If you notice the batter is not quite “pancake consistency,” add water slowly until the mixture becomes smooth but still medium thickness. Pour onto 2 dehydrator trays lined with parchment paper and spread evenly with a spatula or the head of a metal spoon. Dehydrate at 105 degrees F for 8-10 hours, flip over when it is dry enough to peel off the parchment paper, then dehydrate another 1-2 hours or until the bread is dry but still pliable.



Raw Rosemary Ginger Carrot Flatbread


Ingredients: 1/2 cup sprouted buckwheat groats 2 tablespoons extra virgin unrefined coconut oil 1 stalk fresh rosemary (use leaves stripped from stem) 2 carrots peeled and chopped 1 inch of fresh peeled and chopped ginger root 4 large handfuls organic spinach 1/3 cup nutritional yeast Coconut water as needed (I used 1/3 cup)

Process: Blend your buckwheat groats in your food processor until smooth. Add your remaining ingredients and blend until smooth. Drizzle your coconut water in slowly until the batter reaches a pancake consistency. Pour your batter onto 2 dehydrator trays lined with parchment paper and dehydrate at 105 degrees F for 8-10 hours. If your bread is dry, flip it over, peel off the parchment paper, and dehydrate 1-2 hours more until it is fully dry on both sides but pliable.

Raw Spinach Cilantro Flatbread


Ingredients: 1 organic bell pepper chopped 1 organic leak chopped 1/2 cup fresh organic cilantro chopped Juice of 1 organic lime 1 tablespoon ground cumin 2 tablespoons hemp seeds 4 large handfuls organic spinach 1/3 cup nutritional yeast (optional for a slight cheesy flavor)

Process:



Mix all of your ingredients, except for your hemp seeds and flaxseeds, in a food processor with an S blade. Blend until smooth. Aim for pancake batter consistency. Pour your batter into a large mixing bowl and add the hemp and flaxseeds. Mix them in well. Let them sit for 10 minutes. Pour your batter onto 2 dehydrator trays lined with parchment paper and evenly spread out, approx. 1/4-inch thick, with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours or until the top of the bread is dry. Flip over your bread, peel off the parchment paper, and dehydrate the bread again until it is fully dry.

Raw Spinach Coconut Wrap

Ingredients: Meat of 2-3 Thai coconuts Dash of Himalayan salt Dash of cumin Dash of ground turmeric 1 tablespoon apple cider vinegar 3 large handfuls organic spinach

Process: Blend all of your ingredients with your food processor until batter is smooth. Pour your batter onto 1-2 dehydrator trays lined with parchment paper and spread evenly with a spatula or the head of a large metal spoon. You can keep it in 4-6 small circle shapes. Dehydrate your wrap at 105 degrees F for 8-10 hours or until the top is dry. Flip wrap over, peel off parchment paper, and dehydrate again until it is fully dry.



Raw Spinach Leek and Cilantro Wrap


Ingredients: 1 tablespoon red palm oil Juice of 1 lemon Piece of fresh minced ginger 1/4 cup fresh cilantro 2 tablespoons chickpea miso/white mild miso (optional) 1 chopped leek 4 handfuls organic baby spinach 1/4 cup ground golden flaxseeds Filtered water as needed to thin out batter

Process: Blend all ingredients, except the flaxseeds, in a food processor until batter is smooth. Pour your batter into a large mixing bowl, then mix in your flaxseeds. Let batter sit for 10 minutes. Pour batter onto 1-2 dehydrator trays lined with parchment paper and spread evenly with a spatula or the head of a large metal spoon. Dehydrate your wrap at 105 degrees F for 8-10 hours or until the top is dry, then flip it over, peel off the parchment paper, and dehydrate for 1-2 hours more until both sides are fully dry but still pliable.

Raw Spinach Onion Flatbread

Ingredients: 3 handfuls spinach 1 onion chopped 1 red bell pepper 1 teaspoon coconut aminos 1/3 cup nutritional yeast 2 tablespoons olive oil 1 tablespoon apple cider vinegar 1 teaspoon ground cumin 1/3 cup ground flaxseeds



Process: Blend everything except the flaxseeds in your food processor with an S blade until smooth. It should be like pancake batter. In a medium mixing bowl, mix in your flaxseeds and let sit for 10 minutes. Pour your batter onto a dehydrator tray lined with parchment paper and dehydrate at 105 degrees F overnight, then flip over, peel off parchment, and dehydrate until dry but pliable.

Raw Sun-Dried Tomato Flatbread


Ingredients: 1/2 cup sprouted buckwheat groats 1/4 cup sprouted organic pumpkin seeds 4 small organic carrots peeled and chopped 1 inch of organic ginger chopped 1 organic garlic clove 2 tablespoons sun-dried tomato basil pesto 1 tablespoon coconut vinegar 1/4 cup nutritional yeast 4 large handfuls mixed organic greens (spinach/arugula/Swiss chard)

Process: Blend your buckwheat groats in your food processor until well ground. Add remaining ingredients and blend well until smooth, making sure to stop the processor to scrape the sides 1 or 2 times to blend all ingredients. Pour your batter onto 2 dehydrator trays lined with parchment paper and spread evenly 1/4-inch thick with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours or until the top is dry. Flip the bread over, peel off the parchment paper, and dehydrate another 1-2 hours or until the bread is fully dry.



Raw Sunflower Seed and Dill Bread


Ingredients: 1/2 cup sprouted sunflower seeds 4 tablespoons extra virgin unrefined coconut oil 2 teaspoons coconut aminos 1 tablespoon coconut vinegar 2 tablespoons Karam’s Garlic Sauce (mix of olive oil, lemon, and garlic) 1 large head of fresh dill (approx. 1 cup packed) 4 large handfuls organic mixed greens 1 teaspoon cumin 2 tablespoons ground golden flaxseeds 1/3 cup nutritional yeast (optional)

Process: Soak your raw sunflower seeds in filtered water for 8 hours. Rinse well and leave on your countertop in a mesh colander for a day, rinsing a few times with filtered water, until you see little tails. Sprouting the seeds fires up the food enzymes and makes them more digestible. In a food processor with an S blade, mix your ingredients in this order: Seeds first. Mix until smooth. Then add the rest of your ingredients except for the flaxseeds. Mix until smooth. Pour your batter into a large mixing bowl. Add your flaxseeds and mix them in with a spoon. Let batter sit for 10 minutes. Pour your batter onto 2 dehydrator trays lined with parchment paper (I have an Excalibur, but it depends on the dehydrator you are using. You want the batter to be 1/4-inch thick and even, so number of trays may differ). Dehydrate at 105 degrees F for 8-10 hours or until the bread is dry enough to flip over and peel off the parchment paper. Dehydrate another 1-2 hours or until dry but still pliable.



Raw Tomato Herb Bread

This bread is nut-free.

Ingredients: 1/2 cup sprouted buckwheat groats 4 organic sage leaves chopped 1/2 organic purple onion peeled and chopped 1/2 cup fresh organic dill weed 1 cup tomato basil pesto sauce 2 organic celery stalks Juice of 1/2 organic lemon 1/3 cup nutritional yeast 3 tablespoons extra virgin olive oil 4 large handfuls of organic mixed greens (arugula, Swiss chard, spinach)

Process: Grind the buckwheat groats in the food processor with an S blade until well ground. Then add the remaining ingredients and blend until your batter is smooth, making sure to stop the processor to scrape the sides 1 or 2 times as needed. Pour your batter onto 2 dehydrator trays lined with parchment paper and spread evenly about 1/4-inch thick with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours, flip bread over, peel off parchment paper if the top is dry, and then dehydrate your bread again until it is fully dry yet pliable.

Raw Tortillas

Ingredients: Meat of 2-3 Thai coconuts 1/2 red bell pepper chopped 1 tablespoon lemon or lime juice/coconut water 1/4 teaspoon salt (can add turmeric, spinach, or beet/carrot juice for different color)

Process: Mix well in a food processor. Pour your batter onto a dehydrator tray lined with parchment paper. Dehydrate at 115 degrees F for 4 hours.



Raw Veggie Wrap


Ingredients: 1 bell pepper 4 tablespoons extra virgin unrefined coconut oil or extra virgin olive oil 1 teaspoon salt 2 teaspoons coconut aminos 1 tablespoon coconut vinegar or the juice of 1/2 fresh organic lemon Handful fresh herbs of choice (basil, cilantro, parsley, dill...) 4 large handfuls organic spinach or mixed greens (Swiss chard/arugula) 1/4 cup ground golden flaxseeds Filtered water as needed Optional: add 1/2 cup of nutritional yeast for a cheesy-tasting bread or 1/3 cup raw garlic tahini (Karam’s)

Process: Blend everything except the flaxseeds in a food processor with an S blade until smooth. If your batter looks chunky, add filtered water very slowly until you get a pancake consistency (smooth but still medium thickness). Pour batter into a mixing bowl and add ground flaxseeds. Let your batter sit for 10 minutes. Pour batter onto 2 dehydrator trays lined with parchment paper and spread out evenly with a spatula or the head of a large metal spoon, approx. 1/4-inch thick. Dehydrate at 105 degrees F for 8-10 hours, flip over, peel off parchment paper slowly (if it is not quite dry and batter sticks to the paper, then it is not ready to flip). Dehydrate another 1-2 hours or until your wrap is fully dry.



Raw Zucchini Carrot Bread


Ingredients: 1 bell pepper 1 zucchini 3 medium carrots peeled and chopped 3 tablespoons softened coconut oil/olive oil 1 tablespoon lemon juice 1 teaspoon cumin 1 teaspoon fresh garlic minced 1 tablespoon chickpea miso Dash of sea salt 1/2 cup ground golden flaxseeds 1/2 cup nutritional yeast

Process: Throw all ingredients except flaxseeds into a food processor with an S blade and blend until smooth. Your batter should be pancake batter consistency. If it is too thick, add a little filtered water. Pour your batter into a bowl. Mix in flaxseeds. Pour your batter onto 1 or 2 dehydrator trays lined with parchment paper. Smooth out evenly with a spatula or the head of a large metal spoon. Dehydrate at 105 degrees F for 10-12 hours or until the top is dry, flip over, peel off your parchment paper, then dehydrate another 2-4 hours or until your bread is fully dry but still pliable.

Raw Zucchini Celery Flatbread


Ingredients: 1/4 cup sprouted sunflower seeds 2 small organic zucchini peeled and chopped 3 cups chopped organic celery 1 garlic clove chopped 3 tablespoons extra virgin olive oil 1/2 teaspoon coconut aminos 1 tablespoon apple cider vinegar 1 teaspoon ground turmeric 1/3 cup of nutritional yeast (optional for a cheesy taste)



Process: Blend your sunflower seeds in the food processor with an S blade until well ground. Add all other ingredients into your food processor and blend until batter is smooth. Pour your batter onto 1-2 dehydrator trays lined with parchment paper and spread out evenly with a spatula or the head of a large metal spoon. Dehydrate your bread at 105 degrees F for 8-10 hours or until the top is dry. Flip over your bread, peel off the parchment paper, and dehydrate another 1-2 hours or until both sides are fully dry. Note: This flatbread tends to be a little crisp!

5$: 9(**,( %5($'6breads+made+… · raw buckwheat raisin bread ..... 10 raw carrot coconut...

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