Rawnola Tutorial

Being on a vegan/raw diet sometimes presents a problem when it comes to rib sticking between meal snacks. Eating raw fruit and veggies as a snack option is great, but sometimes it is nice to have something with some protein in it. My solution  is to keep a supply of rawnola bars on hand. The ones that I have found at the health food store are very expensive and don't taste very good, so I decided to develop my own recipe.
Rawnola bars are full of all kinds for raw seeds, nuts, grains and fruit. They are sweet, crunchy and filling, but they are dehydrated at low temperatures, not baked, so they are raw. They are high in calories, due to all the nuts and fruit, so it isn't something I eat every day, but they are great for tucking into my purse or backpack for times when I am peckish and won't be home for hours.

Where granola bars are usually made with a base of rolled oats, rawnola bars use a base of buckwheat. The reason for using buckwheat instead of granola is two fold, #1 rolled oats are not really raw; heat is used in the process of removing the husk and rolling the grains flat, #2 sprouted buckwheat is not as dense and chewy as uncooked rolled oats, so the buckwheat makes the rawnola bars light and crunchy.

There are several parts to the process of making rawnola bars, so I often break up the process into to two sessions. One session to prepare the buckwheat and to soak the nuts and seeds and dehydrate them. The other to put the rawnola together and dehydrate it.

Step #1 Prepare the Buckwheat

  I usually prepare a large quantity of sprouted, dehydrated buckwheat and then just store it away for use whenever I need it. It makes great rawnola, but is also good for sprinkling on top of salads, or it can be a topping for a bowl of fruit. The texture is similar to Rice Crispies and the taste is not unlike Grape-nuts so it is great as a breakfast cereal as well. To prepare the buckwheat, start with organic raw buckwheat, ( not Kasha which is toasted and won't sprout). Raw organic buckwheat can be purchased in the bulk foods department of your local natural foods store, it may also be found on the isle with other Bob's Red Mill products. If you can't find it anywhere else, you can purchase it online from Bob's Red Mill .

 The buckwheat needs to be thoroughly rinsed. Place the desired amount in a fine mesh strainer and rinse, shaking the strainer for several minutes. Once you are sure it is well rinsed, place the buckwheat in a wide mouth canning jar, (I sprout large amounts at a time so I use a 1/2 gallon jar, but if you want to make less, a wide mouth quart is fine), cover with water to about an inch above the grains and leave to soak for 4 hours covered with cheese cloth and a rubber band or a plastic sprouting lid that will fit a wide mouth jar.

   Once the grain has soaked, pour liquid and grains into a strainer and rinse well for several minutes to remove the thick starchy liquid that will have formed. Return the grains to the jar, place the sprouting lid or cheesecloth on the jar, and invert the jar in a dish drainer or plastic storage container, at a slight angle, lid down to allow excess water to drain away. Rinse in the jar, two more times during the day, being sure to shake as much water as possible from the jar and return the jar to the draining area. Leave overnight to sprout. By mid morning the next day, tiny tails should begin to appear on the grain. 

On top is unsoaked raw buckwheat. On the bottom is buckwheat that has been sprouted and dehydrated. If you look closely at the bottom sample you can see the tiny dehydrated tails

At this point, the grains are ready to be used in a recipe or if you are preparing them ahead for use later, spread the grains out on a Teflex dehydrator sheet on a  dehydrator tray and dehydrate at 105 degrees for 4-6 hours, or until bone dry and crispy when tasted. If you don't have a dehydrator, spread the grains out evenly on a shallow edged baking sheet and place in the oven at lowest possible temperature. Prop the door open with a empty metal can from the recycling to allow some air circulation. Turn the tray 180 degrees at least once during drying process to insure the grains are evenly dried. Once dry store the grains in an airtight container.

I also soak nut and seeds in bulk, soaking and dehydrating a whole bag of nuts or seeds at one time. I do this so that I have a shorter prep time on the day I plan to use them in a recipe. I soak all nuts and some seeds, due to the fact that there is a digestive inhibitor present on the surface of most nuts and seeds that blocks access to many nutrients and can cause gastric distress. The process is very simple. Soak the seeds for the recommended time, drain and rinse, then put in the dehydrator at 105 degrees until the dry. At this point I put them in a freezer Ziploc, label, date and freeze for future use.

Step#2 Assemble and Combine Ingredients
*Pumpkin is just a prop and is not part of the recipe... although that isn't such a bad idea...I'll have to try it in the future!*

2 cups raw almonds, soaked  4 hours then drained
1-2 cups raw pecan, soaked 4 hours then drained
1-2 large apples, shredded
1 1/2 cups date paste, *7-10 pitted Mejhool dates soaked for 1 1/2 hours in water to cover. Reserve 1/4 cup soaking water and drain the rest of the water. Place dates and water in a blender and puree.
1 cup raw sunflower seeds, soaked for 1 1/2 hours then drained
1 cup soaked pumpkin seeds, soaked 1 1/2 hours then drained
1/3 cup sesame seeds
1/2 cup flax seeds
1/2-3/4 cup sprouted raw buckwheat
1 cup finely shredded coconut
1 cup craisins
1 tsp. pink Himalayan salt, (ground fine), or Real salt
2-3 Tbsp. honey if desired
2 Tbsp. orange juice and 2 Tbsp. finely zested orange peel
1 Tbps. cinnamon
1/4 tsp. nutmeg
1Tbsp. vanilla, (I use Mexican vanilla so I use a little less)

In a food processor, place soaked and drained almonds and pecans and process to medium sized pieces.

 Add sunflower seeds, flax seeds and and buckwheat, pulse 2-3 times.Turn out into a large bowl, add pumpkin and sesame seeds, coconut, and Craisins, , mix well with hands.

                 Place shredded apples and soaked dates in the food processor.

  Process the apples, date paste, orange juice and zest, salt, cinnamon, nutmeg, vanilla and optional honey to a thick consistency.

Step #3 Dehydrating and Finishing the Bars

Add the apple mixture to the nut mixture and work in well with your hands. Spread the mixture evenly on two Teflex sheet on dehydrator trays, making sure to square off the edges as much as possible. Place in the dehydrator and set the temperature to 105 degrees. Dehydrate until the mixture is mostly dry on the surface and the Teflex sheet can be lifted at the edge of the sheet and peeled away from the back side of the rawnola, without sticking to the sheet. Slide the Teflex sheet off the tray, place the tray on top of the exposed side of the rawnola, and carefully turn the rawnola over so that the exposed side is facing down on the tray. Peel the Teflex sheet off of the top of the rawnola and return the trays to the dehydrator until the rawnola is dry all the way through. The total drying time will depend on atmospheric conditions, if it is damp or raining it will take longer, but the drying time will range from 12-18 hours in total. **For those without a dehydrator, use the technique described above for the buckwheat. The only difference being to use parchment on the trays when spreading the wet rawnola, and then invert the rawnola onto another tray when the top is mostly dry to the touch and the rawnola can be lifted up from the parchment at the corner.

Once the rawnola has completely cooled, take an extra dehydrator tray and place it on top of the exposed side of the rawnola. Turn the trays over so that the tray that originally held the rawnola is on top. Lift off the top tray and remove the plastic tray liner from the back of the rawnola . Slide the rawnola off of the bottom tray and onto a cutting surface. Cut into bars with a sharp knife. I cut them into strips 2 inches wide and then cut them into individual pieces that will fit into a snack sized ziploc-style bag.  Stored in a cool, dry place these bars will last for a month or more...if you don't gobble them up before then! Enjoy!

Blog Hops this post is linked to: http://frugallysustainable.com/
http://deborahjeansdandelionhouse.blogspot.com/
Country Homemaker Hop#57

Much Adieu About Mangos

When we lived on the farm in the mountains of Costa Rica, one of the many kind of fruit that grew on the farm was mango. To be more specific there were Mangas and Mangos...The mango is the male tree, the manga is the female. The mango tree produces quantities of small greenish yellow fruits that turn yellow orange when ripe. The manga is a much larger fruit full bodied and heavy. It starts out deep green and takes on a red blush as it matures. When completely ripe, the manga is mostly orangish yellow with spots of green and a beautiful red blush on one end. The trees are less prolific than the mango, but the fruit makes up for it in looks and taste!

On the farm there was a long lane that went from the farm house to the mountain top where we had our cabina, gardens and livestock. The lane was lined on the left with a small grove of manga trees and then at the mid point there was a dark deeply shaded area where the mature mango trees stood and cast their shade for some distance. During mango season the large mango trees would be filled with parrots of all sizes. When they made their circuit through the farm, the nomadic Howler monkeys would join them in the trees to feast on the small mangoes high up in the trees. The lane was the only passageway from the cabina to the farmhouse unless you wanted to try wading through the rain forest, but it was a messy, noisy passage if you happened to need to go under the mango trees while the parrots were eating their dinner! Pieces of mango, pits and poop, would rain from the trees. The cacophony of squawking parrots and howling monkeys could be heard all over the farm. It was something to behold!

Fortunately for us there were plenty of mangoes to go around and for some reason, neither the parrots nor the monkeys bothered the mangas.
Recently, I went to the local Harris Teeter grocery store. It tends to be on the high end as far as prices go but has great sales. I shop there for the sales, so this past week I went in for the store flyer so that I could plan my weeks "sale" shopping list. I saw large crates of mangoes stacked close to the door with the prices posted at 49 cents each. Normally the best price on mangoes is about $1 each so to get them for half that was a real deal! So I bought 20 of them and went happily home to work them up.
Not all of the mangoes were ripe enough to eat so they were set out in a bowl to decorate my counter with their multicolored loveliness until they were ready. I selected the ripe ones and put half of them out for eating, the rest I cut up and froze for future use.

I have discovered that the best way for me to get the fruit out of the skin is to stand it on its end and make a long slice close to the seed. Then I put the slice in my hand, mango skin to my palm and score a checker pattern through the fruit, without cutting through the skin underneath. Then I push the slice inside out and scrape the scored mango off the skin into a bowl. I repeat with the other side of the mango. This leaves a seed with some pulp on it and a small ring of skin and flesh around the outside of the seed. I take the small ring of skin off, squeeze the pulp off the skin into a separate freezer container and then strip the remaining pulp off the seed into the container as well. I then put the freezer container in the refrigerator's freezer and use it to add to smoothies. Since I stripped all the pulp from the seed and the skin there is very little wasted fruit. The seed and skin go in the compost bucket and the yummy mango pieces are eaten in a variety of ways. The simplest way is straight out of the bowl, (spoon optional...), but there are many other delicious ways to enjoy them.

This time I am preparing most of the mangoes for use as part of breakfast smoothies. I prepare them as I discussed previously only I place them on a freezer paper covered cookie sheet (glossy side up), with the juice and pulp I squeezed off the seed. Then I place the cookie sheet in the deep freeze for a couple of hours so that when I put them in the freezer bags they don't freeze into a solid mass that is difficult to work with at smoothie time. The individually frozen pieces can be taken out of the bag a handful at a time to be added to the blender with other frozen fruit. Add juice to make a frosty, thick, natural delight, that is great for breakfast starters or between meal snacks.

When the kids were small I used to take the same ingredients blend them up and pour the contents in the little popsicle forms, add a popsicle stick to each cup and freeze solid. With all fruit, no sugar, no artificial flavors or coloring, there was no reason the kids (and their friends...),couldn't help themselves to them whenever they wanted one, no permission needed.
For my birthday this past year my husband bought me an Excalibur dehydrator. I love it and use it all the time. Making fruit leathers is one of the really easy, tasty things that can be done with a dehydrator. So since the mangoes are plentiful right now I will be making some fruit leathers with mango. To make fruit leather you need a blender, a dehydrator and some silica sheets, (Excalibur sell a silica sheet that fits the trays in the dehydrator, other dehydrators have solid trays that serve the same purpose). Blend the fruit in the blender until smooth, then pour the blended fruit onto the sheet and spread out starting in the center and work to the edges. Try to distribute the mixture evenly so that the fruit leather dries uniformly. You can use a single fruit or a blend of different ones. Other things can be added, such as natural flavorings, spices, nuts or coconut. Just sprinkle on top of the fruit pulp after it is spread out on the sheet. Set the dehydrator on the temperature setting recommended by the dehydrator you are using and set the time for the minimum recommended. Keep a check on the progress as the leather starts to get tacky, so that you don't have crispy leathers. The finished product should be pliable but not sticky and should peel off the sheet in one piece. Be sure there are no wet places around the nuts or coconut if added. Once the correct consistency is achieved the fruit leather can be rolled into rolls lengthwise and then cut into desired lengths. I cut out pieces of plastic wax paper longer and wider than the fruit leather, lay the leather on the wax paper and then roll it up. Once in a roll I cut it to desired length and then wrap in plastic wrap. The wax paper keeps the fruit from sticking together and makes unrolling the leather to eat it easier, the plastic keeps it from drying out or sticking to other rolls. If you want to have rolls of fruit leather you can bite pieces off of, just skip the wax paper, roll the leather up in a tight roll and then wrap in plastic.

In Costa Rica, where they are as common as apples are in the USA, there are a great number of recipes for using mangoes in all stages of ripening. Green mangoes are used like apples to make pies, are seasoned with spices and cooked into chutneys, marinated in spices and vinegar to make pickles and more. Mango sorbet is also a healthful, delicious dessert, with no cooking and no sugar involved.
  Chose mangoes for fresh eating by gently squeezing them between your thumb and forefinger. If it feels hard to the touch, it is days away from ready. If there is a lot of give when you squeeze then it is probably past its prime but would be great for sorbet, mango bread, or smoothies. For eating as soon as you get it home from the store, the mango should give some when squeezed but not feel mushy, and have an overall orangey gold tone to the skin with a deeper red blush on one end. There will be a soft sweet mango aroma that is the final indication of a perfectly ripe mango. However you eat them, with a spoon in a bowl or peeled like a banana and eaten over the railing of the front porch, enjoy them and imagine the balmy breezes and pure rain that washes them as they are growing, maybe even add the sounds of parrots squawking and monkeys howling and you will have the worlds cheapest tropical vacation. Enjoy and don't forget the napkins!