Flat Bread Sampler
When eating a raw food diet, it’s always a good idea to have a selection of flat breads handy. They are fairly quick to make (other than the dehydration time), nutritious, and can be used for many things. Throw some veggies on one for a quick lunch, spread some cashew vegan cheese on another for a quick snack, and use them with raw dips for a quick, fresh treat. They are versatile! On this plate are Onion Sunflower Flat bread, Flax Wheat Berry Flat bread and Spicy Flax Flat bread.
Flat Bread Three Ways
MAKES ONE SHEET (PER RECIPE)
Onion Sunflower Flat Bread
- 3 cups sprouted wheat berries
- 1 sweet onion, coarsely chopped
- 1/4 cup nama shoyu
- 1 cup raw sunflower seeds
- Place sprouted wheat berries in food processor. Process until a mash like consistency is achieved.
- Add Nama Shoyu, and onion. Process until combined but chunks of onion are still visible.
- Stir the sunflower seeds in by hand.
- Spread 1/4 inch thick on teflex sheet. Score the mixture into desired shapes.
- Dehydrate 8 hours, flip and dehydrate until dry.
Spicy Flax Crackers
- 3 cups flax seeds, soaked for at least 6 hours
- 1 tablespoon dried mustard
- 1/4 cup agave
- 1 shallot, chopped
- 1 clove garlic, chopped
- 3 tablespoons nama shoyu
- Combine all ingredients in a food processor. Process until well blended.
- Spread on teflex sheet and score.
- Dehydrate for 8 hours, flip and dehydrate until dry.
Onion Flax Crackers
- 2 cups flax seeds, soaked at least 6 hours
- 1 cup ground flax seeds
- 1 sweet onion, coarsely chopped
- 1 clove garlic, chopped
- 1/4 cup nama shoyu
- 1/2 cup hemp seeds
- Place all ingredients in food processor. Process until well combined.
- Spread on teflex sheet 1/4 ” thick and score.
- Dehydrate 8 hours, flip and dehydrate until dry.
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Sarah wrote on January 6, 2011
After soaking flax seeds they become gelly consistency, so do you drain them through a sieve or do you put everything in the food processor?
Susan wrote on January 6, 2011
After soaking, all of the water should be adsorbed. So, no draining is required.
Nina wrote on December 30, 2010
These recipes look delicious. I’ve recently been adding more raw food options to my diet and it has expanded my recipe base as well as my palate. Some of the things I’ve learned are addictive, like cashew cheese! I haven’t made any raw breads yet and this recipe looks wonderful, but can you tell me what I can substitute for the wheatberries as I am gluten intolerant. Another problem for me with including more raw foods in my diet is the amount of sugar in many of the non vegetable recipes – from starches, fruits, and of course agave. The more I read about agave, the less inclined I am to use it. Can you tell me of a substitute for it, or do you have any experience with omitting it from the recipes that call for it? thank you.
Susan wrote on December 30, 2010
I wouldn’t call cashew cheese “addictive”, but it is really good! You can make a cheese with probiotics, instead of the wheat berries. There is a recipe in my Holiday book. I have written extensively about agave on the site. You can do a search for it. I don’t have an issue with using it in small doses. Since I develop all the recipes on the site, I make them as posted.
Ashley wrote on December 3, 2010
These look wonderful! I’m curious what their shelf-life would be at room temp and in the fridge. Do you have a rough idea? I have children and I like to do large batches so snacks are handy.
Thanks for the help and the wonderful recipes!
Ashley
Susan wrote on December 3, 2010
It completely depends on how you store them, the weather, etc. You can get a minimum of a week out of them if dehydrated really dry. I have seem them last weeks but you would have to watch them and use common sense. If you don’t get them completely dry, the shelf life diminishes.
Mel wrote on November 12, 2010
Re replacing shoyu: Coconut aminos!
Or if that doesn’t work —
How about sea salt, plain or seasoned, and nutritional yeast? A dash of lemon or vinegar and favorite sweetener would round out the flavor profile.
Or try miso based on something other than soybeans. South river is a good source for unpasteurized misos using other beans, and soy and wheat free tamari. Their products are absolutely outstanding and worth the shipping costs!
Susan wrote on November 12, 2010
They are all good flavorings but vastly different than nama shoyu. So, you would want to make sure you balance your flavors.
Liz wrote on September 30, 2010
Hello Susan,
Do you know of a substitute for Nama Shoyu? (I cannot have soy )
Susan wrote on October 1, 2010
I would say Braggs but they are derived from soy, also. I will look into it. Nothing comes immediately to mind.
Alana wrote on September 27, 2010
These flat breads look great and I’d like to give them a try this week…Can anyone tell me what temperature should be used to dehydrate these?
Susan wrote on September 27, 2010
I could tell you… 🙂 I usually start my dehydration at 140 for the first half hour on these then reduce the heat to 115 for the duration. You don’t have to worry about compromising the raw status because the food temp never gets above 115.
Cynthia298 wrote on June 16, 2010
Hi,
I love the idea of the Onion Sunflower Flat Bread. My hubby however, if gluten intolerant. Could you recommend a substitute for the sprouted wheatberry?
Much Thanks,
Cynthia
PS Love your website!!!