Dehydrating: Health and Nutrition Benefits

Dehydrating is the process of slowly removing all of the water from fresh vegetables and fruit to make healthy, cheap, raw and long-lasting snacks and treats.

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!

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