Trail Eats: 3 Raw Recipes

From our column Trail Eats in Washington Trails Magazine, in the July/August 2012 issue. The focus (or theme if you will) was healthy trail snacks in easy, portable form. Recipes that are raw, vegan and gluten-free.

These bars carry well, wrap tightly before packing.

Blueberry Almond Bars

Chop the dates up roughly. Add them and the remaining ingredients into a food processor. Pulse until chopped up, run on high for 3 to 4 minutes until finely diced and starting to stick together.
Line an 8″ x 8″ glass dish with parchment paper on the bottom, knock the mixture into the dish and flatten out, pressing down hard to compact it. Cover and refrigerate. Cut into bars of desired size, wrap each bar tightly.
For long term storage keep in the refrigerator, use up in 3 weeks for best taste.

These bars are full of fiber, nut protein and chocolate to crave the sweet monster but with no refined sugar (dates give the sweetness).

Chocolate Chia Bars

  • 1/3 cup Chia Seeds
  • 1 cup Raw Almonds
  • 1 1/2 cups pitted Medjool Dates(15 to 25, depending on size)
  • 1/3 cup unsweetened cocoa powder
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp pure almond extract

In a food processor pulse the almonds a couple of times, transfer to a small bowl. Add the dates and process until a paste forms. Add the nuts and remaining ingredients in, process until mixed.
Line an 8×8″ glass baking dish with plastic wrap, knock the mix out and flatten into the dish, until even, press down firmly.
Cover and refrigerate till cold, cut into bars and store tightly wrapped.
Chia seeds can be an odd texture if you are not used to them. To make them finer, grind them in a clean coffee mill first, use as directed above. When eating the bars be sure to drink plenty and to be blunt: if you are not used to a higher fiber diet eat these in SMALL servings!

Enjoy these little bites. They are a pretty green and purple from the pistachios.

Pistachio Truffles

  • ¾ cup Almond Meal/Flour
  • ½ cup D’Noir Prunes, finely chopped
  • ¼ cup natural peanut butter or favorite nut/seed butter
  • 3 Tbsp pure maple syrup
  • 2 Tbsp semi-sweet or dark chocolate chips, chopped
  • 1/4 cup unsalted pistachios, chopped

Stir all the ingredients but the pistachios together until well mixed in a bowl. Add the pistachios to a shallow bowl. Use a 1 Tablespoon Disher (scoop) to make balls, roll gently in your hands to smooth out, then roll in the nuts, gently pressing them in. Store wrapped in the refrigerator until trip time, use within 3 weeks for best taste.
Makes about 15 balls.



Cashew Kale Chips

Kale chips…I never quit trying new versions. And this one is different from most, the closest I have seen commercially or otherwise are these type. So where did I find my inspiration? From The Tastes of Ayurveda: More Healthful, Healing Recipes for the Modern Ayurvedic.

I was recently sent a copy of the new 2012 edition to review and came across the recipe on page 86. While I don’t follow the theme of the book I do find the recipes to be very interesting, considering they are all vegetarian. Many are vegan, raw and/or gluten-free as well. On the other hand…it might not hurt me to take the questionnaire at the start of the book to find out my body type and what I should/shouldn’t be eating. Or do I want to know (cringing)?

I chose the kale chip recipe because I love using my L’Equip Food Dehydrator, nothing like having an excuse to pull it out. Although an oven will work just fine to use. And I had found a lovely bunch of baby Dinosaur Kale at the farmers market this past weekend, grown by a local couple on their farm. It was beautiful kale, soft, tender and vibrant. And cheap! Summer can be a good thing – fresh veggies and fruit from both sides of the Cascade Mountains. My goal next year is to turn one more unused section of lawn (weeds really) into a greens garden where I can finally grow beans, kale, spinach, etc.

After getting our kale chips in the dehydrator Walker and I went and did some gardening in the backyard. He has a lil’ set of tools and loves to “help” me. Especially when there are daily ripe berries to harvest or rather eat!

Tending to “his” blueberries:

And those chips? Wonderful! Tasty, crunchy, airy and creamy. The raw cashews are silky after blending and enrobe the kale.

7 hours later I had two containers of krispy kale:

Cashew Kale Chips


  • 1 cup raw cashews
  • 1 tsp fine sea salt
  • 1 tsp apple cider vinegar
  • 2 Tbsp extra virgin olive oil, preferably organic
  • 1/3 cup filtered water
  • 5 cups kale leaves, spines removed and torn into bit-size pieces, preferably organic or naturally grown


Soak the cashews in 2 cups filtered water for 1 to 8 hours, as long as you have time. Drain.

Add the cashews, salt, vinegar, oil and water to a high-speed blender, process on high until smooth. Scrape into a large bowl, add the kale and stir to coat.

Place on dehydrator trays, single layer. Dry at 150° until crispy, about 4 to 8 hours, depending on humidity. Store in an airtight container once cooled.

No dehydrator? No problem. Dry at the lowest setting in your oven on cooling racks (non-coated metal only), check often, about 4 hours drying time.


Proudly made with our Vitamix Blender:

FTC Disclaimer: We received an advance copy of the book for potential review.

Sunflower Cookies

An adaptation of the recipe “Not Peanut Butter Cookies” from Raw Food Made Easy For 1 or 2 People on page 137. I decided to go with sunflower, I was encouraged by Walker’s pediatrician to not introduce peanut butter before 2 years of age and personally while I like cashew and almond butters, they are quite strongly flavored – sometimes too strong for little ones. Sunflower butter is very mellow and the kids love it. And it is velvety smooth, no hard bits.

While it isn’t a cookie like a cookie is expected to be, it is easy to make and quite delicious though!

Sunflower “Cookies”


  • ½ cup natural sunflower butter (no sugar added)
  • ¼ cup pure maple syrup
  • ½ tsp pure vanilla extract
  • ½ cup sunflower seeds. finely chopped (raw or toasted, depending on personal preference)


In a food processor add the butter, maple syrup and vanilla and process until becomes thick. You will need to scrape the bowl once or twice during this.

Using a 1 Tablespoon size disher make 9 balls and drop onto a half baking sheet. Let chill in the freezer for 20 to 30 minutes. Take out and press into a cookie shaped disc between your hands quickly. Take a clean paper towel and blot off any sunflower oil (there will be some).

Add the chopped seeds to a small bowl and press the cookies one at a time into them, flipping over each one a couple of times. Put on a plate and stash in the refrigerator till eating time.


Food Find: Beanfields Bean and Rice Chips

Gluten and corn free chips that taste fantastic? And even an ultra low sodium version? Beanfields Bean and Rice Chips are a new line of snack chips, coming out soon to natural food stores and regular grocery stores. Based on a mix of navy beans, black beans and long grain rice and cold pressed oils the chips have a neat grainy appearance and a crisp texture (yet I could have eaten these when I had braces on, they don’t shatter into sharp points), when you open the bag the smell is of a fresh tortilla chip, not beans (score!) .

In 4 flavors

Sea Salt – simple flavor that lets the beans and rice shine through:

Sea Salt and Pepper:

Pico De Gallo – Crunchy, mildly spicy and full of flavor. If you like chips with Mexi-rice bowls (we do!) this is the one to try:

Naturally Unsalted – with only 5 mg of sodium per 1 ounce serving you won’t notice the salt missing – OK, well at least I didn’t. I rarely get to enjoy chips as they are so salty, this was a pure treat:

The chip’s ingredients are farmed in the US and produced in the US by a family owned company – and more importantly are non-GMO. Add in 4 grams of fiber and 4 grams protein per 1 ounce serving for a bonus along with great taste and crunch – and you have a great product! See here for the nutritional stats on the chips.


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