Crunchy Crackers

and
Beautiful Breads:
Raw Foods Recipes
for
Gracefully Gliding
to Gluten - Free Living

By
Dr. Ritamarie Loscalzo
Copyright ©2009 Ritamarie Loscalzo, MS, DC, CCN, DACBN

© 2009 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 2 of 14

Austin, Texas, USA.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted in any form or by any means, whether electronic, mechanical,
photocopying, recording or otherwise, without prior permission of the author. Please do
not give away, publish on a website or in a newsletter or sell without permission of the
author. You have permission to make as many printed or backup copies as you desire
for personal use only. Thank you for respecting the hard work that went into creating
this document for your education and enjoyment.

This edition was published in January 2009 in the United States of America by Dr.
Ritamarie Loscalzo.

[email protected]

Disclaimer
The techniques and advice described in this book represent the opinions of the author
based on her training and experience. The author expressly disclaims any responsibility
for any liability, loss or risk, personal or otherwise, which is incurred as a result of using
any of the techniques, recipes or recommendations suggested herein. If in any doubt, or
if requiring medical advice, please contact the appropriate health professional.

Other Books and Programs by Dr. Ritamarie:

 Learn about the amazing transformative powers of Green Foods by requesting
your FREE e-Book on the Magic of Greens at www.GreenFoodMagic.com
 If you’re serious about upgrading your health in a dramatic way, consider joining
the next Green Smoothie Cleanse. For more information, go to
www.GreenSmoothieCleanse.com
 To learn to manage pain and inflammation through diet go to
www.EatYourWayOutOfPain.com
 Learn to make a full course deliciously decadent Thanksgiving meal in the e-
book “Fresh n Fun Thanksgiving Feast”.
http://www.FreshnFunLiving.com/Thanksgiving

For other books and programs to empower

you to vibrant health, visit
http://www.FreshnFunLiving.com
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 3 of 14

Table of Contents

Crunchy Crackers and Bountiful Breads ......................................................................... 4

Pitfalls Of Familiar Crackers And Crusts ......................................................................... 4
Using the Dehydrator ...................................................................................................... 6
Choosing the Ingredients For Delicious Breads and Crackers ........................................ 6
Recipes ......................................................................................................................... 10
Veggie Flax Cracker or Pizza Crust ...................................................................... 10
Nutty Veggie Chia Bread....................................................................................... 11
Chia Crisps............................................................................................................ 11
Sea Delight Crackers - Food for Your Thyroid ...................................................... 12
Buckwheat Nut Bread or Cracker.......................................................................... 13
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 4 of 14

Crunchy Crackers and Bountiful

Breads
Most people rank bread, chips and crackers, amongst their favorite foods. There is
something very appealing about the texture of crunchy cracker or warm crunchy/chewy
pizza crust or piece of bread. No wonder that most people feel devastated at the news
that they are gluten and/or grain intolerant and need to avoid these foods.

When I educate people about the advantages of a plant base diet composed of primarily
living and raw foods, most understand the advantages, and want to try it, but the most
common concern I hear is about giving up bread and crackers. Fortunately, using a
dehydrator and ingredients like raw nuts and seeds, buckwheat and an abundance of
fresh vegetables, herbs and spices, you can learn to recreate some of the familiar
tastes and textures without experiencing the negative health consequences.

Pitfalls Of Familiar Crackers And

Crusts
So, from a health perspective, what’s wrong with most commercially available crackers
and pizza crusts? To start, most are laden with refined flour, sugar, and poor quality
fats, which make them not only less than healthy food choices, but potentially
dangerous ones.

In addition to containing poor quality ingredients, these foods are usually cooked at high
temperatures, which destroy the naturally occurring enzymes and oxidize the fats,
resulting in the production of tissue destroying free radicals. Further, many people are
sensitive to the protein gluten found in most crackers and crusts- wheat, rye, barley,
spelt and Kamut.

As a result they experience widespread immune system reactions when they consume
these products. The reactions sometimes result in the obvious symptoms of intestinal
malabsorption, including diarrhea, gas and bloating. More frequently, the symptoms
are far removed from the intestinal tract and less likely to be attributed to the
consumption of gluten. These symptoms include depression, thyroid problems,
disorientation, attention and focus problems, peripheral neuropathy and even
schizophrenia.
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 5 of 14

Even those who are not gluten sensitive from an immunological perspective (true
celiac), as demonstrated on allergy testing, have problems with excess consumption of
gluten, especially wheat gluten. Wheat comprises 50% or more of the average
American’s diet.

Most of this wheat is in the form of white flour. White flour is basically an empty calorie
food, made by stripping whole wheat berries of the outer bran and germ, leaving a white
starchy kernel which is then ground into flour. The bran and germ contain the B-
Vitamins, Vitamin E, and fatty acids. Because B vitamins are required for metabolism of
starched, eating white flour actually robs the body of B-vitamins.

The gluten found in wheat is especially difficult to digest. As it name infers, gluten is
glue like substance that has the ability to get stuck in the small intestinal villi, partially
blocking absorption of necessary nutrients and resulting in intestinal distress symptoms.
Over time, it causes inflammation of the small intestine mucosa, and can result in a
condition commonly known as leaky gut. Once this happens, a multitude of allergies
develops.

The good news is that leaky gut can be healed and many food allergies can be
eliminated. However if one goes back to the foods that irritate the lining of the intestinal
tract, the problem returns. A breakdown product of gluten, gluteomorphine, has been
found to have endorphin like effects, resulting in temporary reduction in pain, and
cravings for more.

Breads and crackers tend to be the foods that many people report are hard to get
enough of and contribute to compulsive overeating. Kids who are constantly high on
morphine tend to have a liaise faire attitude towards school work, inability to focus, and
social difficulties, the most extreme of which is autism.

Gluten has also been linked to health problems affecting the gastrointestinal tract, the
skin, and the brain. Intestinal malabsorption, inflammatory bowel disease, autoimmune
diseases, depression, focusing problems, autistic spectrum disorders and hyperactivity
have been among the conditions that have been correlated with gluten sensitivity. For
further information, request a copy of my recently published gluten research papers.

One of the big mistakes people make in doing gluten free diet is they use a lot of non
gluten grains in processed form. Flours and baked goods from non gluten grains
abound, and most of the products and recipes use highly refined ingredients and
sweeteners.

The resulting products are high on the glycemic index, which triggers blood sugar
instability problems as well as Candida and fungal overgrowth. The Candida and fungal
overgrowth further damages the intestinal lining and effects the production and
absorption of essential nutrients.
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 6 of 14

Using the Dehydrator

The good news is that there are delicious nutritious alternatives to conventional baked
goods. These can be made using ingredients such as sprouted grains, nuts, seeds,
vegetables and seasonings. Nut and seed based recipes for crackers, tortillas chips and
pizza crusts are similar to recipes for nut and seed burgers and loaves.

The main differences between recipes are usually the shape, but may also be the
consistency and seasonings. Dehydration provides a means to create healthier versions
of favorite foods. By using low heat for longer periods of time, the dehydrator is able to
achieve crispy results that rival many baked treats. It can also create chewy textures,
like fruit leathers and macaroons.

Most raw foods chefs recommend dehydrating at 105-F or below. Above 105° F, some
foods begin to lose enzymes, at 118°F, most of the enzymes are destroyed and the fats
begin to oxidize. Some authors recommend dehydrating foods at 95 °F, to be on the
safe side in case the dehydrator is not properly calibrated. I usually do my foods at
105°F.

Choosing the Ingredients For

Delicious Breads and Crackers
The choice of ingredients depends on the flavor, texture and thickness desired. The
chart on the following page lists the most common ingredients used in making
delicious, low temperature dehydrated crackers and crusts:
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 7 of 14

Raw Organic Nuts and Seeds

Buckwheat

Flax Seed (Golden and/or brown)

Sunflower Seeds

Chia Seed

Almonds

Brazil Nuts

Cashews

Coconut

Macadamia nuts
Quinoa
Sea Vegetables (very high in minerals)
Primo Kelp

Wild Arame

Nori Sheets (raw)

Spirulina
Blue Green Algae

Dulse

Sprouted Gluten Containing Grains (use with caution)

Oats
Rye

Barley

Kamut

Spelt

Whole Wheat
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 8 of 14

Seasonings and Condiments

Unrefined Sea Salt (Celtic, Himalayan, pink)

Wheat-free tamari (Not raw)

Sun-dried tomatoes (no sulfites)

Lemons and Lim es

Dried herbs and Spices

Basil

Black pepper

cayenne

Cinnamon ground

Cumin ground

Dill weed

Vegetables
Carrots

Celery

Onion

Spinach

Broccoli

Kale

Red Bell Pepper

Cauliflower

Tomatoes
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 9 of 14

Texture considerations
Crackers can be made thin or thick, as can pizza crusts. Any cracker recipe can be
made into a pizza crust or a bread and vice-versa. What determines the end product is
a combination of the shape and the texture. Nuts like almonds and seeds like
sunflower seeds tend to make crackers that are more crumbly in texture than do flax
and chia. The texture will be different using flax depending on whether you keep the
seeds whole, grind them dry or soak and grind them. Adding a few tablespoons of chia
seed or flax seed that has been soaked can change the texture of the nut based
crackers.

Thickness considerations
Whether the cracker or crust turns out thick or thin is depend on the ingredients chosen,
the amount of water and how it is spread on the teflex sheet. Crackers that contain a lot
of blended vegetables tend to turn out a little bit thinner than crackers that do not.
Adding finely chopped vegetables thickens the dough rather than thinning it. Using
whole seeds like sunflower and pumpkin can give the cracker a bit more crunch as well
as thicken it. As you make more and, more crackers you will soon discover your
favorite texture, thickness and taste.

Balancing the taste

There are so many ways to balance the taste. Seasonings can be varied on the same
base cracker or crust recipe to achieve any ethnic flair or favorite taste combination.
Herbs and spices as well as certain vegetables impart very distinct flavor and can be
used with creativity. Spice blends can be copied from old favorite recipes and you can
attempt to recreate favorite cracker flavors by experimenting with eh spices. The flavors
can be simple and subtle or complex and strong. The choices are limitless. In general,
taste balancing techniques can be used for all recipes. Each of the five tastes, sweet,
sour, bitter, salty and pungent (spicy) should be present to varying degrees. I
recommend tasting the dough before putting it in the dehydrator, realizing that the taste
will be stronger after it has been dehydrated. If the taste is not quite right, determine
which of the 5 flavors might be needed. Some suggestions for balancing are:

 Salty: mineral rich unrefined sea salt, celery, sea vegetables

 Sour: lemon, lime, unpasteurized vinegar, tomato, tomatillo
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 10 of 14

 Bitter: greens, like kale, spinach, parsley, collards or most greens

 Sweet: carrot, red or yellow bell pepper, squash, yam, beet, sweet spices like
cinnamon, cardamom, and coriander, apple or other fruit (we are looking for subtle fruit
when making crackers)
 Pungent: all aromatic herbs, i.e. garlic, ginger, dill, cumin, cayenne, cinnamon,
basil, cilantro---whatever you like

Hint: if the taste is too bitter, sour tends to neutralize it very nicely.

Recipes
Veggie Flax Cracker or Pizza Crust
2 cups flax seeds, soaked
3 -4 cups water
3 carrots
3 stalks celery
1 clove garlic
1 teaspoon salt
spices and herbs to taste
 Soak flax seeds 4 hours or longer. Cover with water to double the volume of the seeds.
 Cut carrots and celery into small pieces and place in blender or Vitamix with 1 cup water.
Blend until liquefied.
 Add flax and seasonings and as much additional water as needed to blend easily. Pulse
blend until almost smooth. If using a blender other than Vitamix or other high powered
one, blend in 2 batches.
 Pour flax mixture onto teflex sheets and
o For large pizza, spread into large circles, about 1/4 inches thick
o For mini pizza, use 1/3 cup measuring cup to pour into small circles
o For crackers, spread mixture over entire tray.
 Dehydrate at 105 degrees. After a few hours, when the crusts have firmed enough to
remove teflex sheet. Turn crusts onto mesh tray and continue to dehydrate until firm.
o For crackers, score into desired shapes after turning
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 11 of 14

Nutty Veggie Chia Bread

¼ cup ground chia seeds
¼ cup sunflower seeds
¼ cup pumpkin seeds
½ cup soaked almonds
1 ½ cups mixed Chopped veggies (celery, carrot, broccoli, cauliflower, kale, red bell pepper)
½ teaspoon salt
2 teaspoons lemon juice
Spices and herbs to taste

 Pulse chop the vegetables to confetti like consistency. Set in a bowl.

 Grind chia. Set aside.
 Place nuts, seeds, ground chia and chopped vegetables the food processor and blend
until smooth and dough like.
 Spread to ½ inch thickness on Teflex sheet and dehydrate for 6 hours at 118 degrees F.
 Flip and continue dehydrating until it reaches the desired firmness

Chia Crisps
1 cup chia seed
5 cups water
1 teaspoon sea salt
1-2 cloves of garlic
 Put chia seeds into a deep bowl and cover with water.
 Stir well t make sure there are no lumps
 Cover and let sit at room temperature or in the refrigerator overnight. The seeds will
become a gelatinous mixture.
 Spoon onto teflex sheets, and use the back of the spoon to shape into rounds.
 Dehydrate at 105 degrees F until they are dry enough to remove from teflex sheet and
place directly on mesh sheet (about 24 hours). Dehydrate further until completely dry.

Variations
 Replace 2 cups of water with 2 cups of fresh vegetable juice.
 For a cookie, replace 2 cups of water with 2 cups of apple juice or other fruit juice. Add
a dash of cinnamon or pumpkin pie spice. .
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 12 of 14

Sea Delight Crackers - Food for Your

Thyroid
1 cup Arame sea vegetable, soaked in 4 cups of water for 15 minutes to soften
½ cup dulse, soaked in 1 cup water for 15 minutes to soften
2 cups almonds, soaked 6 hours or overnight
1 cup sunflower seeds, soaked 4 hours or longer and drained for several hours
4 stalks celery
1 red bell pepper
½ small onion
1-2 cloves garlic
2-4 Tablespoons finely ground dried kelp
½ teaspoon sea salt – optional, to taste
½ lemon, juiced
1 Tablespoon sesame oil
 Rinse almonds and sunflower seeds and drain excess water.
 In a food processor, Greens Star or Champion juicer, thoroughly grind almonds,
sunflower seeds, celery, bell pepper, and onion and garlic food processor until smooth
and well combined. Place in a bowl.
 Add kelp, arame, dulse salt, lemon juice and sesame oil.
 Blend with hands until mixture holds together.
 Spread evenly on teflex sheet to about ¼ inch thick.
 Score into desired sized pieces.
 Leave to dehydrate at 105 degrees F until crispy. After several hours, the teflex sheet
would be easy to remove. Turn it over onto a mesh tray and gently peel off the teflex
sheet. If it sticks or leaves chunks behind, dehydrate longer before attempting to do this.
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 13 of 14

Buckwheat Nut Bread or Cracker

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
Tomato
Red bell pepper
Cilantro
Carrots
Celery
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.
.
 Gluten Free Raw Foods Bread and Cracker Recipe Sampler Page 14 of 14

About the Author, Dr. Ritamarie Loscalzo

Fresh, joyful, and vibrant, brimming with energy and
wisdom to guide you gently back to health, Dr.
Ritamarie Loscalzo combines experience, education,
and practical advice to make healthful eating fun
again.

Because most people bite off more than they can

chew when they embark on a new health regimen, Dr.
Ritamarie focuses on simple, effective ways to change one’s diet to achieve
optimal good health. She dishes out simple steps with a dash of fun to motivate
people to achieve their health goals. As a health catalyst, Dr. Ritamarie provides
the transformational spark to ignite the desire of change in her clients.

Dr. Ritamarie holds a Doctor of Chiropractic Degree, and is a Diplomat of the

American Clinical Nutrition Board. She is a Certified Clinical Nutritionist, with a
Master of Science in Human Nutrition. She attained certification as a living foods
chef, instructor, coach and teacher. Her articles have appeared in Natural
Awakenings, Purely Delicious, Journal of Nutritional Perspectives and many online
publications. She is the founder of the International Association of OnLine Holistic
Nutrition Providers (AOLNP) and the author of several books.

Learn about the amazing transformative powers of Green Foods by requesting

your FREE e-Book on the Magic of Greens at www.GreenFoodMagic.com

Dr. Ritamarie can be reached on the web at www.FreshnFunLiving.com ,

By email at [email protected]

www.EatYourWayOutOfPain.com
www.GreenSmoothieCleanse.com
www.IndulgeWithoutBulge.com