Category Archives: Healthy Snacks

Oven Dried Salmon Jerky

Cleaning out my freezer making room for soups and stews last night I found the last of my Summer Cabin Time salmon, so I whip up a marinade and dried it in the oven. This method is actually quite simple and you get a very tasty, preservative free jerky! The recipe below is my tried and tested marinade but feel free to adjust or improvise on it, if you don’t like any sweetness you can take out the maple, if you like spice and pepper add more or add some fresh cracked pepper to the flesh of the salmon before drying, if you don’t have smoked paprika you could use liquid smoke to keep the smokey flavour. You could use soy sauce in place of Braggs too. 6-8 hours of oven drying time should do it, but watch for desired doneness. I like my jerky less done so 6 hours at my ovens lowest temp with the door cracked open ever so slightly is just right for me. This is one of those recipes you’ll HAVE to try along the way ‚Äď Oh darn. ūüėČ

2    full Salmon Filets, approximately 3 lbs, cut into 1 inch strips (I use sockeye so this was maybe a 9lb fish)
Medium bowl
2/3     cup Braggs Liquid Amino
2/3     cup Worcestershire Sauce
2/3     cup Agave, Maple or Brown Sugar
2    teaspoons Smoked Paprika
2    teaspoons Tabasco
2    tablespoon Toasted Sesame Oil
1    teaspoon Garlic Powder
2    teaspoons Crushed Red Pepper
1    teaspoon Onion Powder
1    teaspoon fresh Ground Pepper

Whisk all ingredients in a bowl. Arrange Salmon strips in a shallow glass dish or place in a ziplock bag and pour in marinade sauce. Allow to marinade for 6-8 hours, turning or shaking every so often.

Drain marinade and shake off excess drippings.

Line the bottom rack of your oven with foil to catch drippings and turn onto the lowest setting, usually ovens set as low at 170 degrees, if 160 degrees is available go with that or if you’ve got a fancy oven with a dehydrating setting definitely use it! My oven only goes to 170 but I crack the door, just a little bit with a small metal spatula to allow the moist air to escape similar to a dehydrator.

Arrange salmon strips skin side down, spaced out on a rack place mid oven.

Bake for approximately 6-8 hours or until desired dryness.

Salmon jerky will last a couple months in the fridge or freeze it for longer term.

Eat it as is, take it hiking, serve with goat cheese or cream cheese, capers and crackers…endless delicious possibilities.

Enjoy!

Strawberry Rhubarb Muffins with Cinnamon Oat Crumble Topping – Gluten-Free/Dairy-Free

Started my Christmas baking today, ¬†new recipes for that coming soon! ¬†Tonight I was in the kitchen for ¬†almost 4 hours, cooking with love for friends and family really energizes me. When my boyfriend came in for his 6th “sample”, I thought maybe I should whip-up something extra healthy we can enjoy at work the next couple weeks: ¬†Muffins!

I had some strawberries and rhubarb in the freezer and just picked up a bag of gluten-free oats, add a little cinnamon, super healthy buckwheat flour and a basic gluten-free muffin combination and ta da, moist, light, fruity little muffins that will be great with breakfast or as a late morning snack.

This recipe includes a small amount of organic light brown sugar but if you wish to go totally sugar-free you can  replace the brown sugar with more honey, agave, or even maple syrup, just be careful not to over brown.

Oven 350 degrees
Lightly greased or lined 12-muffin pan

Large bowl
1/2       cup Buckwheat Flour
1/2       cup Sorghum Flour
1/4       cup Tapioca or Arrowroot Powder
1 1/2    teaspoons Baking Powder
1/2       teaspoon Baking Soda
1/2       teaspoon Sea Salt
1           teaspoon Xanthan Gum
1/2       teaspoon Ground Cinnamon
1/4       teaspoon Nutmeg
1/2       cup Organic Light Brown Sugar
1/2       cup Honey or Agave Syrup

Whisk together the above.

Add in:
1/4      cup Sunflower Oil
2          large Eggs (or equivalent egg replacer)
1/2      cup Nut or Soy Milk
2          teaspoons Bourbon Vanilla

Stir by hand until smooth.

Add in:
1          cup Strawberries, sliced
1/2     cup Rhubarb, chopped

Stir to mix combine.

Spoon the batter into 12 muffin cups.

Oat Crumble Topping

Small bowl
1/4       cup Rolled Oats
2-3       tablespoons Organic Light Brown Sugar
1/2       teaspoon Cinnamon
2           tablespoons Spectrum Organic Shortening or cold Coconut Oil

Combine the oats, brown sugar and cinnamon then cut in the shortening and mix until you have crumbs.

Spoon the oat topping onto each muffin.

Bake for approximately 18 minutes.

Perfect warm fresh from the oven. Freezable.

Raw Sprouted Buckwheat Granola

My inspiration for this recipe came first from my usual desire to create and consume the healthiest but still¬†tasty¬†foods possible and second, after trying a Kaia Foods version which I LOVED but can’t justify spending (at Whole ¬†Foods) $9 for a small bag!

The bulk of my granola is sprouted Buckwheat, it is very nutrient dense, crunchy and remains so even in milk.  Buckwheat is high up on my list of super foods, I use almost daily.  Due to the presence of inositol, buckwheat helps the body adjusts metabolism, fat and the lipo-soluble vitamins. It also aids the liver in processing hormones, medicines, and glucoses, with a protective hepatic effect.  Buckwheat contains all the essential amino acids necessary for the body to synthesize its protein.

Can’t forget the other gluten-free grains and seeds included here, Millet, Amaranth, Quinoa to name a few – all super foods!¬† Everything is sprouted or soaked adding even more health benefits. Click HERE for information on the benefits of sprouting.

This recipe is a pretty large batch, filling my dehydrator and taking over 24 hours to crisp and a couple days to prepare but it is well worth the wait and effort.  I prefer to have a large batch that will last a while.  I also did one tray in the oven set to 170 degrees, (140 is better if your oven goes that low) with the door cracked open to see how this method compares.  The oven batch turned out great too and took less time to dry and crisp.  I dehydrated bananas and dates sprinkled with cinnamon and added it to the mix but you can use any other fruit flavour options: blueberries, strawberries, raspberries, cranberries, cherries, currants or raisins.  Save time on this extra step and simply buy them already dried if you like.

Sprout the below by soaking in fresh pure water in a a few medium- large bowls for 1 1/2 days:

Soak/sprout for 12 to 24 hours in large bowl:
3-4      cups Buckwheat РRinse/change the water several times throughout times.
Soak for 8-12 hours in another large bowl:
1           cup Millet
1           cup Amaranth
1           cup Red Quinoa
1           cup White Quinoa
Soak in a medium bowl:
1/2       cup Pumpkin Seeds
1/2       cup Sunflower Seeds
Soak for 8-12 hours in a small bowl:
1         cup Almonds
1         cup Walnuts
Once the grains, nuts and seeds are done sprouting and soaking, rinse and strain WELL then, combine with:
1/2     cup Sesame Seeds
1/2     cup Flax Seeds
1         cup dried unsulfered/ unsweetened Coconut
1/4    cup Vanilla
1 -2    cups Maple Syrup or Agave Syrup Р2 if you like a sweeter granola
1/4    cup Cinnamon
1          tablespoon Sea Salt
1/4     cup Oil of choice (macadamia, almond, sunflower, flax, olive…)

Place a thick layer of about 1/2″ on mesh dehydrator sheets.

Dehydrate until crunchy, add dried fruit and transfer to air tight container.

Kale Chips

Kale Chips or Kale Crisps (as some call them) are a simple dehydrated snack food made out of healthy nutrient dense Kale. Not only do they taste great and satisfy a snack craving without sacrificing nutrition but they are an excellent way to get anyone comfortable with eating and enjoying more greens.  Below are a few of my favourite tried and perfected flavours. Kale chips can be made with any variety of kale, try them all or make a mixed batch.

To make kale chips I use I dehydrator, I picked it up off Craig’s List for $20.¬† Apparently many people are gifted or buy dehydrators then NEVER use them =)¬† In a pinch you can also *bake kale chips, really only takes 10 minutes but you do lose a lot more of the nutritional value and you REALLY need to watch the kale for browning, once it browns its burnt – I have burnt many batches before.¬† As for the below flavours, I haven‚Äôt tried baking any of them.¬† If I’m baking kale chips I use only oil and sea salt, I think the more moisture in the marinade the less likely the kale will crisp when oven baked.

It is also possible to turn your oven into a pseudo dehydrator. If you are able to, set the temperature 140 degrees or at least below 200, keep the door cracked open and then bake or dry for up to 24 hours, tossing over 4 hours or so.  This method is time consuming and obviously isn’t very energy efficient but it will work.

You should probably just buy a dehydrator.  I make my own dried fruit for trail mixes, dry left over fresh herbs and I will be posting many more yummy dehydrator recipes like healthy sprouted buckwheat granola!

Spicy Sweet Healthy Herb is by far the best reviewed recipe, I also enjoy this one as a salad dressing or try it on raw shredded kale, just toss and allow kale to soften in the dressing a bit before serving, unbelievably delicious!  The apple cider vinegar helps with digestion and eating kale raw is truly the healthiest way!

Spicy Sweet Healthy Herb
1          bunch Organic Kale, washed and ripped into large pieces (without stems)
1          tablespoon Hemp Seeds
Food processor or blender:
1          large Lemon, juiced
2          tablespoon Agave Syrup
1/2      teaspoon Himalayan Sea Salt
1/2      teaspoon Cumin
1/2      teaspoon Coriander
1/2      teaspoon Garlic Powder
1/4      teaspoon Cayenne
1          tablespoon  Sunflower Oil
1          tablespoon Olive Oil
1          tablespoon Sesame Oil
1          tablespoon Apple Cider Vinegar
1          teaspoon Nutritional Yeast
3          tablespoon Raw Cashew Pieces

Pour well blended sauce onto torn kale and massage till well coated. Sprinkle with hemp seeds.  Dehydrate on low or until desired crispness.

Salt and Vinegar
2          heads Kale, washed and torn into large pieces
1/4      cup Apple Cider Vinegar
1          teaspoon Sea Salt
3          tablespoons Sunflower Seeds
1          teaspoon Honey
2          tablespoon Sesame Seeds

Savory Sundried Tomato
2          heads Kale, washed and torn into large pieces
4          Oil Packed Sundried Tomatoes
1          tablespoon Soaked Almonds or Almond Butter
2          tablespoons Braggs
2          tablespoon Olive Oil
1          tablespoon Apple Cider Vinegar
1          teaspoon Onion Flakes
2          tablespoons Lemon Juice
1/4      teaspoon Sea Salt

Sundried Tomato Basil
1          bunch Kale, washed and torn into large pieces
1          large Red Pepper
1/3      cup Soaked Sesame Seeds or Tahini
1          cup fresh Basil
1/2      large Lemon, juiced
4          Oil Packed Sundried Tomatoes
1/4      teaspoon Herbamare or Sea Salt
1/4      teaspoon Chili Flakes

Un-Cheese
1          bunch Kale, washed and torn into large pieces
3          tablespoons Soaked Sunflower Seeds
2          tablespoons Soaked Sesames Seeds
3          tablespoons Nutritional Yeast
1          tablespoon Sunflower Oil
1          tablespoon Tamari

Note: Soak seeds in water over night.

*Baking Kale Chips:
Pre-heat oven to 350 degrees.
Spread kale pieces onto baking sheet.
Bake for 10 minutes or until crispy watching closely for browning. Take kale out immediately if it starts to brown!