Raw Food Recipe: Zucchini Carrot Flat Bread
The flat breads that I make in the dehydrator have become a staple of my raw food diet. They are easy to make, and can store for weeks. Nutritionally, they dramatically outshine any type of “baked” bread or cracker. They are so convenient they could be considered “fast” raw food. There is a little preparation that goes into making the breads but once you get into the rhythm of making them, you will be surprised at how easy it is to incorporate flat breads into your diet.
Flat breads can be savory or sweet. Look at the ingredients and you will be amazed at both how simple and healthy they are. This bread, like the Cinnamon Pomegranate Flat Bread, started out with sprouted wheat berries as it’s base. Sprouting grains brings out the highest nutritional value that they possess. Grains will take two to four days to sprout so plan accordingly. I normally have some type of sprouted seeds or grains “cooking” all the time. I love to just stack this with veggies and a little raw hummus for a quick meal.
Zucchini Carrot Bread
- 3 cups sprouted wheat berries
- 1 cup flax seeds, ground
- 3 small zucchinis
- 3 carrots
- 1 shallot
- Place carrots in food processor and process to small dice and set aside.
- Place wheat berries in food processor. Process until berries start to mash.
- Add flax seeds and zucchini (cut into chunks). Process until zucchini becomes incorporated.
- Add carrots and shallot (cut into small chunks). Process the whole mixture until everything is incorporated and very finely diced.
- Spread on dehydrator sheet. (Use the teflex sheet over the mesh screen). Mixture should be at least 1/4 inch thick, a little thicker if you like your bread thicker. An offset spatula works well for this as the dough can be quite sticky.
- Place in dehydrator for at least 6 hours at 118 degrees. When the top is quite dry, flip the bread and cut into pieces. Place the pieces on the screen and dehydrate until almost dry. I like to leave a little moisture in this so that it isn’t super hard. Store in refrigerator for 2 weeks.
Andre Landes wrote on May 11, 2016
hi
what is the tempreture i should set in dehydrater ? or oven ? thanks
diane simmons wrote on April 26, 2015
Can these be frozen??
Susan wrote on April 28, 2015
Hi, Diane, I haven’t frozen them…we eat them too fast. But I think you could. You will have to pop them in the dehydrator when you take them out or they will be too damp. Cheers!
Patricia wrote on December 6, 2014
What the heck are wheat berries?
Susan wrote on December 10, 2014
Grains of wheat. Cheers!
Shanny wrote on September 30, 2014
I’ve recently bought a dehydrator. I’m so frustrated as I cannot make crackers nor bread without it becoming a pile of crumbs. I’ve changed temp , scored , made thicker /thinner , flipped 1/2 way , took away parchment.
At a loss here. Any advice would be so helpful.
Shan
Susan wrote on October 19, 2014
Hi, Shanny, It sounds like you just need to add a little more water to your dough. Cheers!
kate wrote on July 31, 2014
I am going to sub the wheatberries with almond pulp….will let you know how it works. you could also soak almonds, pulse them into grain like pieces, and use that i bet. thank you. your site is the best out there.
Matthew wrote on May 26, 2014
@Susan, you came across a bit rude in your response to the person wanting to know if the quantities for the sprouts were dried quantity then sprouted or sprouted quantity. It was a valid question and it males more sense for the quantity to be of the dried grain before soaking so that you’re not guessing how much to soak in order to get the required amount sprouted.
Anyway, with that off my chest… 😉
I think that with extra ground chia / flax and only drying till still pliable will work for wraps. Anyone had success?
Susan wrote on May 26, 2014
Thank you, Matthew. Because of the extreme amount of comments and email I get, sometime I answer very matter of fact. People interpret that as being rude because I haven’t added all the niceties. Actually, as far as sprouts go, yields are never the same depending on the quality and age of your seeds. From a half a cup of dried seeds, you could get 1-2 cups of sprouts. That is why I specify the measurement after sprouting. So it will work with the other ingredient ratios in the recipe. I hope this helps!
I would suggest using a wrap recipe for wraps. This one is intended for a hard cracker and it would be difficult to make the adjustments to turn it into a wrap. Wonderful question, though. Cheers!
Ursula wrote on April 8, 2014
Thanks so much!
Ursula wrote on April 5, 2014
Hi Susan! First, I love your site. I have been drooling over your pictures for months now and finally got the nerve to make something. I’m still fairly new to raw food. Your site is amazing, inspiring, and beautiful. Ok, I have a couple b of questions: how long do you dehydrate the bread? Also, is it a cup of flax seeds measured and then ground, or grind flax seeds and measure a cup after ground? I think I made the bread correctly but want to make sure. Thanks so much!
Susan wrote on April 8, 2014
Dehydrate it until it is the consistency you want. It varies. At least 8 hours. The recipes are written in order. So if it says 1 cup ground flax, you measure the flax already ground. If it says one cup flax seeds, ground, then you measure the flax seeds then grind them. Cheers!
Melissa wrote on February 23, 2014
How do you sprout wheat berries? I’m new to raw foods so trying to learn everything I can. Thanks!
Susan wrote on March 1, 2014
Soak them for 24 hours, then drain and rinse 2 x 3 times a day until they sprout. Cheers!