Mediterranean – Snacks

Buckwheat Nut Bread or Cracker (raw)


2 cups buckwheat, soaked and sprouted
1 cup almonds, soaked
1 cup sunflower seeds, soaked
1 tablespoon olive oil
Juice of ½ lemon
1 teaspoon salt

Optional extras

Red bell pepper
1 tablespoon olive oil
garlic, spices and herbs to taste

Soak buckwheat 8-12 hours then rinse and drain and sprout for 8-12 hours in a colander.  Soak almonds and sunflower seeds 8-12 hours then rinse and drain.  Place all ingredients in food processor and process until smooth.  Spread to ¼ inch thickness on teflex sheet in desired shape.  Dehydrate at 105 degrees. After about 4 hours, turn off the teflex sheets and on to the mesh trays. Continue to dehydrate until dry to a desired consistency.


Peach Creams

3 ripe peaches
1/3 cup sucanat (granulated cane juice) or other sugar
1 cup yogurt (for non-dairy version use peach nectar)
1 tsp. vanilla flavoring

Bring a pot of water to a boil. Lower flame and blanch peaches in hot water for one minute. Remove peaches and rinse under cold water. Peel skin and remove pit. Puree blanched peaches in a food processor or blender with sugar, yogurt and vanilla flavoring. Pour contents into a popsicle tray and set in the freezer for 2-3 hours. Yield: 8-10 popsicles.

Summer Berry Kanten

½ cup blueberries
½ cup blackberries
½ cup raspberries
3 cups apple juice or other juice
2 tbsp. agar flakes

Soak agar flakes in juice for 10-12 minutes.  Bring to a boil.  Reduce to medium/low heat and cook 5-7 minutes.  Place berries in a bowl or casserole dish and pour hot liquid on top.  Let set in the refrigerator 1 or more hours.  Cut into squares and serve. Yield: 4-6 servings.

Blueberry Kanten

2 cups apple juice (or other juice)
2 tbsp. agar flakes
1 pint blueberries, washed

Put apple juice and agar into a sauce pot and let sit 5-10 minutes or until agar softens. Turn on the heat and bring to a boil.  Cook 5-7 minutes.  Place blueberries into a 9×9 casserole dish and pour hot juice on top.  Refrigerate 1-2 hours or until gelled.  Cut into squares. Yields 4-6 servings.

Grilled Nectarines with Stewed Blackberries

4 nectarines, halved (pit removed)
1 tbsp. unsalted butter
Pinch of sea salt
1 cup blackberries
1 cup apple juice or other juice

Heat a grill pan (or frying pan) on medium/high and melt 1 tbsp. unsalted butter.  Lightly sprinkle nectarines with sea salt.  Place nectarines flesh side down onto grill pan and sear 7-10 minutes or until softened.  While nectarines are grilling, place blackberries and juice into saucepan and cook on high heat until liquid is reduced by 2/3 (approx 10-15 minutes).  Removed nectarines from pan and place on a plate.  Spoon 1-2 blackberries and thickened juice into the center.

Strawberry Sorbet

2 pints fresh strawberries (can use pre-packaged bags of frozen strawberries)
2-3 tbsp. grape jam (or other fruit preserves)

Wash strawberries and discard crowns.  Pat dry and place into freezer bags or other containers.  Freeze overnight.  Remove frozen strawberries from the freezer and thaw for 5-10 minutes or until slightly soft.  Place into a food processor with fruit jam and puree until smooth.  Serve immediately or refreeze and serve anytime.

High Energy Trail Mix Cookies

1½ cups spelt flour
½ cup maple sugar
1/8 tsp. sea salt
½ tsp. cinnamon
1 tsp. baking powder
½ cup almonds
¼ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup cranberries
¼ cup raisins
2 tbsp. walnut oil
1 tbsp. honey
1 egg, beaten
1 tsp. vanilla extract
2 tbsp. organic butter, softened

Preheat oven to 350º.  Combine spelt flour, maple sugar, cinnamon, baking powder and sea salt.  Add in almonds, pumpkin seeds, sunflower seeds, cranberries and raisins.  In a separate bowl whisk walnut oil, egg, honey and vanilla together.  Combine the wet ingredients with dry ingredients to form batter.  Work softened butter into the batter with your hands or a fork.  Line a cookie sheet with parchment paper and drop 1 heaping tbsp. of batter onto the sheet.  Flatten lightly with a fork.  Bake 20-25 minutes or until lightly brown on the edges.  Yield: 12-16 cookies.

Apple Crisp

3 apples, washed cored and diced
1/3 cup apple juice
1/2 cup granulated maple syrup
1/2 cup whole grain pastry flour
1 cup rolled oats
1/4 cup walnuts, chopped
1/4 tsp. ground cardamom
1/2 tsp. ground cinnamon
Pinch of coriander
1/8 tsp. sea salt
3 tbsp. softened butter

Preheat oven to 350.  Lightly oil the bottom of a baking pan.  Spread apples evenly in the pan and add apple juice.  In a bowl combine maple sugar, whole grain flour, rolled oats, walnuts, cardamom, cinnamon, coriander and seas salt.  Work in softened butter until combined and there are no large clumps.  Sprinkle dry ingredients on top of apples.  Cook uncovered for 35-40 minutes.  Serves one.  :)  Actually serves six, but who’s counting?

Winter Kanten (Jello)

2 cups apple juice (or other juice)
2 heaping tbsp. agar sea vegetable flakes (kanten)
1 tbsp. maple syrup
1 apple, cored and diced
1 pear, cored and diced

Soak apple juice and agar in a pot for 10-15 minutes.  Bring to a boil and cook on medium heat for 5-7 minutes.  Add maple syrup, apple and pear and cook 1-2 minutes.  Remove from the heat and pour into a casserole dish or bowl.  Put into the refrigerator for one or more hours until jelled.  Can cut and serve in jello squares, or put into the food processor to make creamy.  Serves four.

Baked Pears

4 Bosc pears
2 cups apple juice
1 cinnamon stick
6-8 cloves

Preheat oven to 400.  Cut a thin slice off the bottom of each pear to help keep them standing upright in a baking dish.  Pour fruit juice into the pan.  Add cinnamon stick and cloves.  Roast the pears, basting every 15 minutes, until tender, brown and puckered.  Remove the pears and place on a serving plate.  Drizzle the liquid from the bottom of the baking pan on top of the pears.

Fall Fruit Crisp

3 apples, cored and diced
2 pears, cored and diced
1/3 cup apple juice
1/2 cup granulated maple syrup
1/2 cup whole grain pastry flour
1 cup rolled oats
1/4 cup walnuts, chopped
1/4 tsp. ground cardamom
1-2 cloves, ground
1/2 tsp. ground cinnamon
1/8 tsp. sea salt
3 tbsp. softened butter

Preheat oven to 350.  Lightly oil a baking pan.  Spread fruit evenly in the pan and add apple juice.  In a bowl, combine maple sugar, whole grain flour, rolled oats, walnuts, cardamom, cinnamon, cloves and sea salt.  Work in the softened butter until evenly combined.  Crumble oat mixture on top of fruit.  Cook, uncovered, 35-40 minutes

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