Raw Grawnolas, Power Bars and Fruit Roll-ups

Here are some recipes from a class I taught on Raw Granolas, Power Bars and Fruit Roll-ups. These are great for feeding families or for people new to the raw lifestyle who want more delicious familiar foods. Make huge quantities and store them in containers. They'll keep for about 3 months.

Raw Power Bar

Indgredients:

2 C rolled oats

1 C sunflower seeds

½ C flax seeds

½ C cashews

½ C pumpkin seeds

½ C almonds

1 C raisins

1 ½ C date paste (soak 1 ½ C dates in water for 1 hour. Remove water and then process in a blender until smooth. You may need to add a small amount of the soak water.)

1 T vanilla

1 C olive oil

Directions:

Using a coffee grinder(your blender or food processor would work also) process the rolled oats and flax seeds into a powder. Process ½ cup of the sunflower seeds into a powder and keep ½ cup whole. Quickly pulse the cashews, almonds and pumpkin seeds in the coffee grinder making sure that most of them stay large and chunky. In a large bowl add the processed nuts and oats, date paste, vanilla, raisins and olive oil and mix well by hand. Measure out ¼ C of the mixture, form into bars or squares and place on dehydrator trays. Dehydrate at 105 for 6 hours, flip over and dehydrate for another 6 hours. These bars store well in a sealed container. Great for snacks, kids lunches or for a mid workout snack. I like to pack them for long bike rides.

Variations:

For a Chocolate version add 3 T of Raw cacao. For different nuts you could use hemp seeds, chia seeds, brazil nuts, pine nuts, hazel nuts or sesame seeds. Add a tablespoon of bee pollen, green Superfood powder, or maca root powder. Instead of raisins you may want to use goji berries, dried cherries, dried blue berries or dried currants. You can also substitute raw honey or maple syrup(which isn’t raw) instead of the date paste.

GRAWnola

Ingredients:

3 C rolled oats

2 C sprouted buckwheat

1 C sunflower seeds

½ C flax seeds

1 C raisins

1 ¼ C date paste (soak dates overnight, drain water and blend until smooth)

2 t vanilla

Directions:

In a large bowl combine the oats, sprouted buckwheat, sunflower seeds, raisins, vanilla and date paste and mix well. Spread the grawnola mixture onto dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for 24 hours. You can store this grawnola in glass jars at room termperature or plastic containers in the freezer.

Variations:

For a chocolate coconut grawnola add 3 T of raw cocao and 1 C dried coconut. Add dried cranberries, dried apples or dried bananas instead of raisins. Add a teaspoon of cinnamon or ½ teaspoon of nutmeg. Put 1 ½ C of this basic grawnola mix in a bowl and add 1 banana sliced, ½ C fresh berries, mango or other fruit of your choice and almond milk.

Almond Milk

Ingredients:

3 Bananas

4 dates(soaked) or 2 T raw honey

½ T vanilla

2 T raw almond butter

1 ½ C water

Directions:

Place all of the ingredients in a blender and liquefy. This will keep in your refrigerator for 3-4 days.

Raw Oatmeal

Ingredients:

2 Cups of oat groats soaked

1 apple, cored but with the skin on.

2 Tablespoons of your favorite Raw sweetener. I suggest Raw Honey or 4 soaked dates. Some people use maple syrup also even though it’s not raw.

1 teaspoon organic vanilla extract

1 teaspoon cinnamon

1/8 teaspoon sea salt

1 Tablespoon raw coconut oil

½ cup of water

Directions:

Place all of the ingredients in a blender or high powered food processor and blend until smooth and creamy. This comes out to the consistency of cooked oatmeal, but way more nutrient packed since none of it’s enzymes and vitamins have been cooked out of it. Sooo delicious!

Raw Muesli

Ingredients:

4 C rolled oats

1/2 C sunflower seeds

1/2 C dried coconut

1/4 C flax seeds

1/4 C slivered almonds

1 C raisins

2 T raw honey

Directions:

Combine all the ingredients in a large bowl. This will store well for months. Enjoy with fresh fruit and almond milk.

Variations:

For a soft muesli, add 1 C of water and let sit for an hour. You can also add other dried fruits, cinnamon, dehydrated cane juice, cashews, walnuts, pecans or sprouted grains such as quinoa, rye, or amaranth.

Raw Fruit Roll Ups

Cinnamon Pear

Ingredients:

4 ripe bartlet pears

1 t cinnamon

Directions:

Blend the pears and cinnamon in a blender or food processor and blend until completely smooth. Spread out on dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for about 6-8 hours.

Apple Banana

Indgredients:

2 large apples, cored

2 ripe bananas

Directions:

Place the bananas and apples in blender or food processor and blend until completely smooth. Spread out on dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for about 6-8 hours.

Apple, Banana, Pineapple, Pear and Strawberry

Ingredients:

1 apple

1 C pineapple

1 ripe banana

1 ripe bartlet pear

½ C strawberries

Directions:

Place the all of the fruit in a blender or food processor and blend until completely smooth. Spread out on dehydrator trays lined with teflex sheets or unbleached parchment paper. Dehydrate at 105 degrees for about 6-8 hours.

Variations on Fruit Roll-ups:

Add nuts after you’ve blended the fruit for a crunchy variety. Sesame seeds, ground almonds and sunflower seeds work great! Add 1 teaspoon of lemon juice to bring out the fruit flavor more.  Add dates to sweeten it up a bit. Make your favorite fruit or vegetable smoothie and pour 4 Cups of it onto teflex sheets and dehydrate to make your own concoctions.  Slather a large piece of fruit roll up with raw almond butter and cover with sliced bananas and walnuts. Roll it up like a burrito and devour! Enjoy!!