Fruit Chips (Pear & Kiwi)

Kiwi Chips

Dried fruit tastes just like candy.  So much so, that I question the health benefits when I eat it.  Here, I made Kiwi and Pear chips.  The process is super easy and all you need is a food dehydrator and a slicer.  It only takes a few minutes to slice your fruit and about 7 hours to dry it. 

Benefits to dehydrating

  1. Easy – Pick a fruit or veggie, slice it and throw it on your racks.
  2. Healthy – Preserve more nutrients.  Vitamins and nutrients deteriorate when during the cooking process.
  3. Preservation – Do you like to buy in bulk?  Well if so, you can dehydrate your food and save money.  Dehydrated fruits and veggies can last for years in a dry sealed container.  
  4. Convenient – Grabbing dehydrated food is a great option for those on the go.  
  5. The possibilities are endless.  Try using dehydrated fruit in the following: 
    • Yogurt or parfaits
    • Oatmeal or cereal
    • Use on salads
    • Sauces
    • Granola Mixes
    • Smoothies

Kiwi Chips

Kiwi Chips

Kiwi Chips

Kiwi Chips

Kiwi Chips

In the mist of dehydrating kiwi, I decided to add a pear into the mix because I had extra room left in the dehydrator.  I’m a natural saver, so I hate running the dehydrator with empty racks.  

Kiwi Chips

So I was really excited about my pear chips until I cut into it.  Why you ask?  After I cut into it, I found it rotting from the inside.  You never know what you’ll get when you buy fresh fruit.  These were fairly new so this was definitely a surprise.  

Kiwi Chips

As I’ve stated many times, I hate waste.  I didn’t let a little rot stop me.  I just cut around that bad boy and kept it pushing.  When you’re dehydrating, obviously you don’t want to use rotting fruit.  So just make sure you’re fruit is fresh before you attempt to dry it.  

Kiwi Chips

Try using spice on your fruit when dehydrating.  Here I sprinkled a little cinnamon on one side.  Don’t worry about seasoning both sides because during the dehydration process, the flavor and sugar condenses.  

Look how yummy these look.  Try dehydrating fruit.  It’s a great alternative for healthy snackers.  I’m all about unprocessed, homemade and all natural food.  

Make practical changes for a healthier lifestyle.

 

Check out my article on eating real food and find me on Pinterest.  

Tiffany Rebekah

Easy Apple Chips

Apple Chips

Homemade Apple Chips

Here’s a healthy snack alternative that’ll satisfy your cravings and help you through those hectic days.  Apple chips aren’t a new idea, they’re just not on many people’s radar.  I can honestly say, these have saved me from some disastrous snacking on my non-stop days.  

Apple chips are easily found in most health food stores.  Why not save some money and make them yourself?  I used a food dehydrator, but you can make them in your oven too.  You’ll only need apples, lemon juice and your favorite spices.  

Apple Chips

Apple Chips

First wash your fruit and squeeze about 1/2 cup of fresh lemon juice and set it to the side.  Then slice your apples.  The thinner you slice them, the crisper they’ll be.  I use a cheap slicer from Walmart for most of my slicing needs.

Apple Chips

IMPORTANT STEP

After you’ve sliced your apples immediately brush or dip them in your lemon juice.  The lemon juice prevents your apples from turning brown.  Lemons have so many benefits and here we’re using the citric acid from the lemons as a natural preservative.  
Apple Chips

IMG_1762

After you’ve applied the lemon juice to your apples, spread them out on your food dehydrator trays.  Set the temperature to 135 degrees and let them dehydrate for 6 to 7 hours.  Check on them around the 6 hour mark to see if they’re dry.  If not, keep checking them every 30 minutes for moisture.  If they feel moist they’re not done.  

Apple Chips

Apple Chips

To make them in the over, spread them out on a cookie sheet and set your oven to 200 degrees.  Let them bake for 2.5 to 3 hours.  Rotate your cookie sheets every 30 minutes to insure even baking.  You can skip this step if you have a convection oven. 

I prefer using a dehydrator over an oven for several reasons.

  1. It’s more energy-efficient
  2. Your food will dry evenly
  3. You’ll persevere more natural food enzymes (important for raw foodies)

Food dehydrators start $40 and up.  I bought my dehydrator from Bed Bath & Beyond with a 20% off coupon.  

Apple Chips

Apple Chips

When I’m working long hours, I carry apple chips with me to snack on during the day.  They’re all natural and surprisingly sweet.  Sprinkle a little cinnamon or nutmeg on them to spice them up.  I enjoy my apple chips spiced or plain.

Obviously, these are way healthier than snacking on processed chips or sugary cookies.  So save your guilt for something worth it like brownies or cheesecake.  Or better yet, a brownie cheesecake with raspberry topping!   

If you opt to buy them, I wouldn’t blame you.  Just read the ingredients before your purchase.  If there’s any other ingredient besides apples and maybe an acid, DON’T buy them.  Remember the goal is to eat minimally processed food.

Make practical choices for a healthier lifestyle.

Tiffany Rebekah

Follow me on Pinterest and check out my article on eating real food

Apple Chips

 

Homemade Apple Chips
Serves 4
Healthy snack alternative
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Prep Time
10 min
Cook Time
7 hr
Prep Time
10 min
Cook Time
7 hr
101 calories
27 g
0 g
0 g
1 g
0 g
213 g
8 g
20 g
0 g
0 g
Nutrition Facts
Serving Size
213g
Servings
4
Amount Per Serving
Calories 101
Calories from Fat 3
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 8mg
0%
Total Carbohydrates 27g
9%
Dietary Fiber 4g
18%
Sugars 20g
Protein 1g
Vitamin A
2%
Vitamin C
27%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 medium apples
  2. .5 c lemon juice
Instructions
  1. Slice the apples
  2. Immediately brush with lemon juice
  3. Place them in the food dehydrator
  4. Set the temperature to 135 degrees and dehydrated for 6 to 7 hours
beta
calories
101
fat
0g
protein
1g
carbs
27g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

Vegan Protein Cookies

Protein Cookies

Are you looking for portable healthy snacks to carry around during the day?  Well this vegan protein cookie may fit the bill.  It’s a good mix of healthy fat, protein, and complex carbohydrates.  The cookie is extremely dense and you’ll only need one to tie you over until your next meal.  

I’m a pre-med student working as a medical scribe in the ER.  I put in long 9 to 10 your shifts often times not taking a break.  The ER never slows down long enough for me to actually sit down and eat.  So, I need a snack that I can throw down my throat and keep it moving.  

Making the cookies were easy.  I used rolled oats, coconut oil, almonds, chia seeds, flax seeds, and dates for sweetness.

Protein Cookies

I start with making almond butter.  Make sure you roast the almonds first.  It makes the process so much easier.  To roast them, just place the nuts on a cookie sheet and bake in the oven for 8 minutes at 400 degrees.  

Protein Cookies

Then, put them in your food processor with coconut oil and turn it on high.  It takes about 8 to 9 minutes for the butter to form.  But once it’s made, you have a creamy spread that you can use on almost anything.  If I’m just using the almond butter for spreads, I flavor it with cinnamon, allspice, cayenne pepper, salt and a little honey.  

Protein Cookies

Next, I roast the rolled oats and dates for another 8 minutes.  I think roasting everything brings out the flavors.  

Protein Cookies

Then, I just add the rolled oats and the dates to the food processor and pulse everything together until I get a dough like consistency.  If your mixture ends up looking dry, add 1/2 cup of water.  

Protein Cookies

Next, use a spoon to scoop out the dough and form a cookie.  Bake and enjoy.  The recipe below makes 24 cookies.  

Protein Cookies

Protein Cookies

If you don’t have time to eat like me, have two protein cookies.  The flax and chia seeds will expand in your stomach making you feel full longer.  The cookies are loaded with fiber so make sure you drink plenty of water throughout the day or you may end up constipated.  (Just keeping it real) 😉

Make practical changes for a healthier lifestyle.

Enjoy!

Tiffany Rebekah

Follow me on Pinterest and check out my article eating real food

Vegan Protein Cookies
Serves 24
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Prep Time
30 min
Cook Time
10 min
Total Time
40 min
Prep Time
30 min
Cook Time
10 min
Total Time
40 min
155 calories
14 g
0 g
10 g
5 g
2 g
32 g
52 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
32g
Servings
24
Amount Per Serving
Calories 155
Calories from Fat 84
% Daily Value *
Total Fat 10g
15%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 52mg
2%
Total Carbohydrates 14g
5%
Dietary Fiber 4g
18%
Sugars 5g
Protein 5g
Vitamin A
0%
Vitamin C
0%
Calcium
7%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 c rolled oats
  2. 2 c almonds
  3. 1 c dates
  4. 1/2 c flax seeds
  5. 1/2 c chia seeds
  6. 2 tbs coconut oil
  7. 1 tsp allspice
  8. 1 tsp cinnamon
  9. 1/2 tsp salt
Instructions
  1. Bake the almonds on a cookie sheet for 8 minutes at 400 degrees
  2. Once cooled, add them into the food processor with the coconut oil and spices
  3. Mix for 8 minutes or so until you see the butter form and you reach your desired creaminess
  4. While that's mixing add your rolled oats and dates to the oven and bake for 8 minutes at 400 degrees
  5. Once cooled, add that to your batter and pulse your food processor until you have a dough like consistency.
  6. Form you cookies on the cookie sheet and bake for another 8 minutes.
  7. Cool an serve
Notes
  1. Taste your dough before you put them in the oven, if you desire more sweetness add a table spoon of honey or maple syrup.
beta
calories
155
fat
10g
protein
5g
carbs
14g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Peach Mango Salsa

Peach Mango Salsa

Peach Mango Salsa

Once you start making your own salsa, you’ll never want that store-bought stuff again.  Why eat additives and preservatives if you don’t have to?  I originally made this salsa for a burger and it was so great I felt it deserved its own post.  

Here’s how I whipped up this peach mango salsa.  I started with a mango, peach, red onion, green bell pepper, jalapeño, tomato, and a lime. 

Peach Mango Salsa

This salsa can be made by using the ingredients fresh or by roasting them first.  For a fresh crunchy texture use the ingredients raw.   You’ll spend more time peeling the mango, than mixing the salsa together.  If you’re looking for a sweet and savory taste, roast your ingredients.  

This particular time, I wanted the sweet and savory taste.  So, after I roasted the ingredients (excluding the lime), I added everything to the food processor.  Then I squeezed in the lime juice, added a few shakes of salt and pepper, and pulsed to my desired consistency.  

Peach Mango Salsa

After a few quick pulses, you’re done.  Easy peasy!  Grab some chips, or use the salsa for another recipe.  Peach mango salsa taste great on burgers or in my tropical sausage and potatoes.  Check out those recipes.  

Peach Mango Salsa

You can also eat it by its self like my friend Kirsten.  She ate it as a fruit salad, lol.  You won’t regret making your own salsa.  

Make practical changes for a healthier lifestyle.

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food

Peach Mango Salsa
Serves 4
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
33 calories
7 g
0 g
0 g
1 g
0 g
144 g
155 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
144g
Servings
4
Amount Per Serving
Calories 33
Calories from Fat 3
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 155mg
6%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Sugars 4g
Protein 1g
Vitamin A
34%
Vitamin C
87%
Calcium
2%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1Mango
  2. 1Peach
  3. 1Green Bell Pepper
  4. 1Jalapeño
  5. 3 Vine Tomatoes
  6. 1/2 Red Onion
  7. 2 tbs Lime Juice (Freshly Squeezed)
  8. 1/4 tsp salt
  9. 1/4 tsp pepper
Instructions
  1. Peel the mango and cut it into chunks
  2. Remove the pit from the peach and cut it into chunks
  3. Chop the remainder of the veggies into large pieces
  4. Add everything to a grill or in the oven under the broiler for about 10 minutes
  5. Once everything is lightly charred, remove and let it cool
  6. Once it's cooled, add it to a food processor and pulse until your desired consistency.
beta
calories
33
fat
0g
protein
1g
carbs
7g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
baked potato chips

Baked Potato Chips

Baked Potato Chips

These homemade baked potato chips are quick and easy.  They contain only four ingredients and chances are, you already have them in your kitchen.  They are a great as an appetizer, snack or with a main dish.  Make a big batch because these will disappear quickly.  The last time I made these,  I ate them all in one sitting, 😳 so be careful.  

My tips

Cut and soak your potatoes for at least 30 minutes in cold water.  This is important.  Soaking your potatoes removes the excess starch.  This is helpful for low carb dieters who still want to enjoy potatoes.  After they soak, rinse them and proceed to use them.  As you pour the water off, you’ll notice the starch at the bottom of your bowl.  

I’m lazy and I never peel my potatoes.  The potato skins have tons of nutrients, so let’s not waste those valuable vitamins.😉

Enjoy!

Tiffany Rebekah

Find me on Pinterest.

Baked Homemade Potato Chips

Baked Potato Chips  

Baked Potato Chips

Check out my article on eating real food. 

 

baked homemade potato chips
I added cheddar cheese to theses before I pulled them out of the oven. Yum!!

 

Easy Homemade Potato Chips
Serves 4
Only four ingredients needed.
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Prep Time
30 min
Cook Time
20 min
Total Time
50 min
Prep Time
30 min
Cook Time
20 min
Total Time
50 min
144 calories
19 g
0 g
7 g
2 g
6 g
114 g
300 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
114g
Servings
4
Amount Per Serving
Calories 144
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 300mg
13%
Total Carbohydrates 19g
6%
Dietary Fiber 1g
6%
Sugars 1g
Protein 2g
Vitamin A
0%
Vitamin C
10%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 medium potatoes
  2. 2 tbs coconut oil
  3. 1/2 tsp sea salt
  4. 1/2 tsp black pepper
Instructions
  1. Slice potatoes (I use a slicer on the thinnest setting)
  2. Soak potatoes for 30 minutes in ice water or in a refrigerator
  3. Preheat oven to 400 degrees
  4. Pat them dry on both sides with a paper towel
  5. Line a baking pan with parchment paper
  6. Place potatoes on pan
  7. Coat each side with oil
  8. Sprinkle salt and pepper on each side
  9. Bake for 20 minutes and flip after 10 minutes.
Notes
  1. You can garnish with parmesan cheese, parsley or any thing you like.
beta
calories
144
fat
7g
protein
2g
carbs
19g
more
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/