Dehydrating for Special Meal Plans
Posted on Oct 07, 2022
By: Jenny Ross
Have you been testing out an alternative meal plan or working to avoid specific foods in your diet? Many of our friends in health recommend the Sedona Dehydrators for easily creating from scratch recipes that you can use as a base in your weekly food prep. Check out these ideas (and RECIPES!) for getting the most out of your dehydrator this season from our chef and nutrition expert Jenny Ross.
Store bought wraps are difficult to source if your current meal plan is grain-free, carb-lite or allergen-free. Creating wraps in the dehydrator can be fast and easy, plus will save you time each week if you make a double batch! Two bases for wrap recipes that make delicious, pliable wraps are flax and coconut. Check out these wrap recipes from Chef Jenny. These wraps are popular favorites from her books and restaurants, and they are a simple 2 step process-blend and spread.
Squash Flax Wraps
Makes 8 servings.
• 2 cups zucchini or yellow squash
• 2 cups ground golden flax seed
• 1 Tbsp dried Italian seasoning
• 1 pinch sea salt
• 2 cups water
Turmeric Coconut Wraps
Makes 8 servings.
• 3 cups fresh coconut flesh
• 1 cup ground golden flax seed
• 1 Tbsp yellow curry powder or 2 tsp turmeric powder
• 1 cup water
Directions: Blend well on high in a high-speed blender until mixture becomes thick and creamy. Transfer 2 cups at a time to a covered dehydrator tray. Spread to ¼ thickness across the tray. Dehydrate at 115°F for about 6 hours. If your wraps are still not dry, allow to dry for up to an additional 2 hours, flipping beforehand. Cut the tray of wrap into quarters and fill with your favorite fresh vegetable medley.
Chef Tip: If you flip your wrap, the edges may curl. To remedy this, simply place a damp paper cloth on the edges, letting sit for 15 minutes. For best results, store your wraps in the refrigerator in an airtight container.
Chips can be created easily using sweet potato, yam, eggplant, or a variety of other vegetables! These are easy to create by thinly slicing a variety of vegetables and then adding a light marinade.
The steps are simple:
1) Thinly slice 4-6 cups of fresh vegetables.
2) Toss with marinade of choice.
3) Sprinkle with a pinch of salt.
4) Layout on a covered dehydrator tray and dehydrate at 125°F for the first 2 hours, then drop to 118°F for an additional 10-12 hours until crispy.
5) Store in an airtight container until you are ready to snack!
Here are 2 simple whisk-and-go marinades that result in crispy chips...
Sweet Marinade
• 4 Tbsp raw agave nectar
• 2 Tbsp olive or avocado oil
Salty Marinade
• 2 Tbsp coconut aminos or tamari
• 1 Tbsp raw agave nectar
• 1 Tbsp olive oil
Chef Tip: Add chopped fresh herbs like green onion or parsley to your mix after marinating for additional flavor or sprinkle with a fun spice like “everything bagel”.
Crackers are a great use of leftover vegetable pulp and are easy to create as well. Salty, crunchy snacks can be elusive if you are trying out keto or paleo diets. In the Sedona, you can create your own crackers that are high-protein, grain-free, and full of healthy fats. Try this base combo for a simple base you can work from to add even more functional ingredients to.
Carrot Crisps
Makes 16 crackers.
• 2 cups diced or shredded carrots
• 2 cups ground golden flax seed
• 1 cup almond flour
• 2 cloves garlic
• 1 Tbsp olive or avocado oil
• 1 tsp sea salt (optional)
Directions: Blend well on high in a high-speed blender until mixture becomes thick and creamy. Transfer to a covered dehydrator tray. Spread to ¼ thickness across the tray. Dehydrate at 115°F for about 10 hours.
Fun Add-Ins:
• Pumpkin Seeds - high in protein 27 g
• Hemp Seeds - high in protein and omegas 14 g
• Chia Seeds - good source of endurance energy and omegas
• Spices - add in turmeric, chili powder or paprika to benefit from a boost of alkalizing minerals.
Chef Tip: For different variations, try using your leftover root vegetable juice pulp or green juice pulp in place of the carrots!
Packaged sweet treats are often high in sugar and off limits for goal oriented meal planning, but in the Sedona Dehydrator you can create your own sweet treats with low glycemic sweeteners and dehydrate them so you can take them with you wherever you go!
Protein Bites
Makes 12 bites.
• 1 cup cashew butter
• 1 cup almond flour
• 2 scoops protein powder
• 2 Tbsp raw coconut or agave nectar
• 1 pinch sea salt
• 2 Tbsp raw cacao powder (optional)
• Coconut flour or hemp seeds (for garnish)
Directions: Place all ingredients, save garnish, in a food processor with the s-blade attachment in place and process until a thick dough ball forms. Scoop out into bite sized pieces and roll into balls. Roll the ball in your preferred garnish. Dehydrate at 118°F for 4-6 hours. Store in an airtight container for delicious sweet treat snacking!
Apple Fig Cookies
Makes 8 cookies.
• 1 cup soaked mission figs with the stems removed
• 1 cup pecan pieces
• ⅓ cup raw agave nectar or other natural sweetener
• 1 tsp cinnamon
• ½ tsp nutmeg
• 2 cups sliced apple (for garnish)
Directions: Place all ingredients, save garnish, in a food processor with the s-blade attachment in place and process until a thick dough ball forms. Scoop out 2 Tbsp at a time and flatten to ½ inch thickness. Place 2 sliced apples on the top of each and press into dough. Dehydrate at 118°F for 8 hours or until completely dry.
Chef Tip: Cookies are a great place to stash other healthy ingredients like spirulina, maca root, cacao and more! Consider adding at least 1 superfood to your sweet snack to benefit from an extra dose of nutrition.
