The
dehydration process retains almost 100% of the nutritional content
of the food, retains the alkalinity of fresh produce and actually
inhibits the growth of microforms such as bacteria. Fresh foods
can sometimes contain simple yeasts, mould and bacteria; however,
by inhibiting the water content their growth is considerably
reduced.
Dried vegetables and sprouts are naturally low
in ‘bad’ fats, yet high in fibre and nutrients. Although
a very small amount of Vitamin C is lost, dehydrating retains all
Vitamin A (or Beta Carotene) in plant foods which is an essential
anti-oxidant. Minerals such as selenium, potassium and magnesium
are also preserved giving you minerals in a perfect balance.
A dehydrator is an excellent way to ensure that
there is always nutrient-dense, raw food readily available so that
you do not snack on junk!
Recommended Equipment
To be certain of the final quality and consistent
drying of foods, a dehydrator is recommended alongside sharp knives
and a food processor or blender which makes the process a lot quicker
and easier.
Food Preparation
Select ripe vegetables for dehydrating, cutting away any bruising (although
molding vegetables should never be used!). Bruised fruit can be used
if you trim away any bruised spots. Do not use molding food as this will
eliminate any and all of the health benefits from dehydrating/ consuming
raw foods.
Slicing the foods allows the dry air to circulate
and dry the surface area of the food first. The vegetables should
be cut into small slices ranging from 1/8th inch to ½ inch.
If the food is particularly high in water content, the slices should
be slightly larger as once the water is removed the pieces will
retain a useful size.
Peel fruits and vegetables, including bananas,
courgette, aubergine, melons, winter squash, and other foods.
Pretreatment
Pretreatments are techniques used to make quality products. Pretreatments
include dipping, blanching, cooking, or candying.
Dip vegetables in diluted bottled lemon juice
(dilute 1/4 cup of lemon juice in 2 cups water, then dip vegetables
and some fruits for 2 to 3 minutes). If possible, use distilled
water and add an oxygen-based supplement to the water such as Prime
pH or Inner Clear.
Blanching is highly recommended for most vegetables
such as asparagus, green beans, broccoli, Brussels sprouts, cauliflower,
and peas. However, blanching should be light to retain the nutrients
of the vegetables.
The Dehydration
Process
It is important to use a dehydrator that dries
food at a suitable temperature. Temperatures that are too low can
cause the food to spoil, however, if the temperature is too high
then the enzymes and nutrients are lost! A temperature of around
108° (or setting 3 if using the l’Equip) is suitable
for the first 12-18 hours. After this time, the food should be
turned over and the temperature increased very slightly for the
remaining 12-18 hours.
After the food has finished dehydrating, it should
be left to cool before checking. If it needs more time, then do
not be afraid to continue drying for a further few hours, as it
is far better practice to over dry than under dry food.
Storage and Eating
The main variable that will cause the deterioration
of dehydrated foods is moisture, so you must ensure that you store
dehydrated foods in air-tights, moisture-proof jars, bags or containers.
Containers should then be stored in a cool, dark place such as
a small cupboard.
It is a good idea to soak dried foods before eating
them, preferably in distilled water (although it does not matter
too much if you do not have a distiller). The idea is to rehydrate
it for just long enough for it to become well hydrated and absorb
just enough water to ensure optimal taste. For most vegetables
between fifteen minutes and one hour is usually suitable. The water
used to soak the food can then either be used as a stock base or
in a green drink!
At Energise for Life, we agree with Steve Meyerowitz, ‘The
Sproutman’ and heartily recommend both the Snackmaster
Pro Dehydrator and the l’Equip
Dehydrator!
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