It's getting closer and closer to flu season and lots of people come to me with questions about Echinacea useage. I am writing the answers to the most common Echinacea questions I get asked below. My answers are based on my years of clinical experience and personal usage. I'm not saying mine is the only right way that will work for you because each person is different, so YMMV. Also, seek the personal professional advice of your own personal herbalist, naturopath, acupuncturist, etc. if you want to know how it will work for you. The ideas presented below are for general knowledge. Also, avoid Echinacea if you are allergic to it or plants in the same family.


1.) Will Echinacea work to cure cold and flu?

The short answer is no. It is not a cure. But you will most likely get over it slightly sooner than if you don't take it. The problem is that it helps your body fight cold and flu and that takes time. So if you start taking it say once you show signs of a sore throat it might already be too late but maybe you could shave off a few days of illness.

2.) Will Echinacea prevent cold and flu?

In most people with healthy immune systems, echinacea is part of a healthy regimen to help prevent flu/cold during an active outbreak in your area. Other things that will increase your chances of NOT getting sick: washing your hands with plain soap and water often; don't rub your eyes (many colds/flus are transmitted from hand to eye); take your cod liver oil, zinc, vitamin C, and B complex; get sunshine (if available in your area); get enough sleep; avoid white sugar/flour; and avoid excess use of cow dairy and non-fermented soy (mucus makers!!). Again, taking Echinacea does not excuse you to abuse your body during illness season by gorging on sweets and alcohol and staying up all night.

Note: I said in people with healthy immune systems!!


3.) What if my immune system is depressed? Will Echinacea still help me?

Probably not. Echinacea bolsters an already strong "army". Elderberry & astragalus would be better choices for someone whose immune system might be under stress. You might want to ask your own herbalist about those 2.

4.) OMG? How do i know if my immune system is depressed?

Ask your naturopath/DC/acupuncturist/healer for a personal consultation. But you can pretty much say your immune system might be taxed if you have AIDS, hepatitis B or C, already suffering with a current flu or bacterial infection, have sores that don't really heal, extreme diabetic conditions, etc. Another sign is that at the onset of a cold or flu, if you drink an herb that is a diaphoretic (like catnip tea or the raw garlic & honey chaser) and you DON'T sweat. That is a BAD sign. It means the "armies" you have in your body to fight disease are not getting roused.

5.) Can I keep taking Echinacea indefinitely?

It's not really a good idea to keep taking the herb when you don't need it. Some herbalists have reported a drop in the effectiveness of the herb if used constantly. I prefer to take 2 weeks on and then 2 or 3 weeks off during cold and flu epidemics.


6.) What is the best form of Echinacea I can take?

I prefer tincture and soft gels personally. Teas also work well but are bitter to the sweet freaks. I haven't had much luck with the tablets or powders. If you have weak digestive function avoid those especially.
Choose a brand that contains both E. augustifolia and purpurea.


7.) How much do I take?

Generally, most healthy people can follow the dose described on the bottle. Again, you should seek the advice of an herb educated doctor/herbalist/naturopath/healer/acupuncturist if you are a special case or are taking any prescription drugs that might be affected by Echinacea.

Note: This recipe is not suitable for diabetics or vegans. Vegans may try to substitute the eggs for a flaxseed and water mixture, which i haven't tried so i can't vouch will work...but hey food is an adventure.

Note Bene: This recipe is for a TOASTER OVEN using bake mode and not a full sized oven. In a full sized oven with full sized muffin tins, crank UP the heat to 400 deg and leave in like 5 to 10 min longer. You'll have to check it because I haven't tested how long it takes in a full sized oven.


-8 TBSP vegan butter or real butter if you are a dairy-whore
-4 oz of semi-sweet or dark chocolate (spend the money on good chocolate here)
-3/4 cup sugar
-2 eggs (organic)
-1 tbsp vanilla
-1/4 tsp salt
-1/4 cup tapioca flour
-1/4 cup amaranth flour

--Prepare muffin tins. I use the tiny ones which i either grease or i put those paper muffin liners in.

--Preheat oven to 350 DEG.

--Melt the vegan butter and chocolate either in a microwave (eewww evil) or over a stove in double boiler. Mix throughly.

--In another bowl, whisk the eggs, sugar, salt, and vanilla until creamy. Add the melted chocolate mixture. Keep whisking until everything is combined. Slowly add the flours until no lumps are left.

--Distribute the brownie mix into the muffin tin. Fill til each compartment is 50-75% full. They will rise a tiny amount.

--Bake in oven for 15 min. You can decrease the time to get a gooier consistency. Ideally you want the tops to be slightly crisp and the inside to be fudgey.

--Allow to completely cool before removing from pan.

These foods will give you gorgeous, shiny hair and it is very nutrient dense!
Did i mention it tastes great?


Blue Crab Salad

-1 lb of freshly cooked crab meat cut into tiny pieces (feel free to substitute any species of crab here...except DO NOT USE THAT FAKE KRAB SHIT!!!!)

-4 medium sized eggs hard-boiled and chopped (use quality eggs!!! You may sub. quail eggs)

-3 green onions finely chopped

-1 ripe large avocado chopped into small pieces

a bag of fresh spinach


Vinegarette:

-6 TBSP olive oil
-4 TBSP lemon juice
-1 tsp mustard
1/2 tsp agave nectar
dash of cayenne
-generous salt and pepper
--add all ingredients in this section into a glass jar and shake.


In a bowl, mix the first 4 ingredients together. Add the vinegarette mixture on top and mix throughly. On a plate arrange the spinach as a "bed". Top with crab mixture.

I hate polenta. I can't help it. It's disgusting and mushy and tastes like eating a Styrofoam cup. However, i have a recipe that makes it palatable!

Polenta-Turtle bean cake
------------------------

1 can of black or turtle beans
3 cups of broth (chicken or veg)
2 cloves of garlic minced
dash of cayenne pepper
2 tsp balsamic vinegar
1 cup of coarse polenta meal
1/3 cup of chopped bits of ham, kielbasa, or veggie sausage
1/2 cup chopped green onions
1/4 cup cilantro chopped
1 cup grated vegan cheese (feel free to substitute cheddar if you are a dairy person)
salt
pepper

Prepare muffin tins by greasing them or just use the silicone ones. In a large saucepan, boil the stock with the vinegar and spices. Slowly whisk in the polenta a little at a time to prevent sticking. The mixture will be thick. Keep stirring! Reduce heat to low. Add meat or veggie meat. The mixture should be like thick sludge barely able to stir. Turn off stove and add the beans, onions, cilantro, and cheese. Salt and pepper to taste. Spoon into muffin cups and broil for 6 minutes. Let cool for 15 min. after broiling. Pop them out of their tins onto a lined baking sheet. Broil their other sides for 6 minutes. If you use mini-muffin size you may need to use lower oven temp or shorter time. Serve HOT!

Polenta is used in this way as a binding agent much like eggs and the texture is more acceptable to me.

How many times have you cut into an avocado that you swore up and down would be ripe only to bite into disgustingly hard flesh? Don't throw it in the compost yet.

Here's a tip you can use: Put both halves of the avocado together as best you can sealing it. You may want to LIGHTLY rubber band the halves together. Do NOT crush or mash together. Place the whole unit in a PAPER BAG. Leave on the kitchen counter at room temperature for a couple of days. Recheck the avocado. It should be deliciously ripe after you initially scrape off the brown crap on the previously cut surface.

Check out this great article about the many uses of slippery elm and why it should be put in your herbal emergency kit!

It's for cuts, scrapes, indigestion, sore throats, ulcers, etc...


How to Prepare:

Take 2 heaping TBSP of Slippery elm powder. (avail in hippie food stores often in bulk section)

Add approx 1.5-2 cups of hot (not boiling water) to the mix and stir or whisk

I like to add agave nectar and cinnamon but that is not neccesary. You can flavour with other things or leave plain. Allow to cool slightly before eating.

Mini Salmon Meatloaves

1 egg slightly beaten
1 teaspoon minced onion
1 TBSp minced parsley
1/2 teaspoon dill weed
1 tsp salt
1/4 teaspoon garlic-pepper seasoning
1 cup whole wheat or sourdough bread crumbs (about 2 slices bread)
14.75 oz. canned salmon
1/2 cup ketchup (I ran out so i substituted 2 TBSP of ketchup with remainder as lemon juice)
1 TBSP worcesteshire(sp??) sauce

Preheat oven to 350 DEG. Grease mini-muffin baking pan. In mixing bowl, blend wet ingredients and spices. Blend in bread crumbs, then salmon. Divide salmon mixture into the muffins. It took me 2 pans to use all of the mixture. One pan was completely filled while the 2nd pan was only half. Bake for 15-25 minutes. Cool before removing from pan. Makes 4 huge servings or 6 mini-servings.

Summer BBQ season is upon us! Why make the boring old potato salad your mom has made for years? Update your potato salad with a purslane version!

P.S. Purslane is a common weed in many communities that chock full of omega-3s and many nutrients.


Purslane Potato Salad
---------------------

3 boiled-tender new potatoes (i prefer WITH skin)

1/3 cup olive oil

1 tbsp balsamic vinegar

1 tbsp lemon juice (but feel free to add more)

1 tbsp ume vinegar (optional)

2 TBSP mayo (I used wasabi mayo because it's already in the fridge. also adjust to taste here too)

1/2 cup purslane cleaned and chopped (remove large stems)

1 TSP fresh mint chopped finely (you can substitute parsley for a cleaner flavour)

2 TBSP white or red onion chopped finely

1 TSP dried or 2 TSP fresh dill

Salt and Pepper to taste


Put potatoes in a large bowl and mash coarsely with a fork. You still want visible chunks of potato and not mashed potato. Add olive oil and mayo and adjust for creaminess. I prefer a drier potato salad. If you hate mayo, you can substitute more olive oil and vice versa. Add the acidic juices and vinegars, and herbs & spices. Lightly mix together. Serve warm or you can chill it. It goes great with bacon bits or maybe a turkey meatloaf. Vegetarian options might include some tofurkey or tempeh meatloaf!


*P.S. Boiling small new potatoes takes only about 10-15 min. max.

I've just discovered how to make vegan bubble tea at home. Most powder and mixes will contain "White sugar" (which is NOT vegan because it contains bone char) and/or "non-dairy creamer"(which frequently seems to contain casein which is commonly sourced from dairy). Neither one is good for you, because well white sugar is carby-headache crash waiting for you and casein will act like glue in your intestines. I do want to point out that this bubble tea drink is NOT a health drink but is a good option for those of you who like it and want a less sugary version. During my last trip to see my mother, I stopped at an Asian market and saw a huge bag of black tapioca pearls and of course i was all excited and bought it. My favorite flavour of bubble milk tea is "Lavender Milk Tea".

The recipe I used below still is pretty high carb (so it is NOT appropriate for those of you on Atkins or whatever) but it is lower than what you would get at the bubble tea shop and of course the benefit is that you can always add more sweet to taste. I find that I am sensitive to sweet taste and a small amount is a blessing.

Shopping List:

-Black Tapioca Pearls (DO NOT SUBSTITUTE THE WHITE TAPIOCA MADE FOR PUDDINGS)
-Agave nectar and/or other sweeteners
-Ice (optional)
-Frother (optional)
-Lavender tea
-Water
-Glasses
-Bubble tea straws
-Almond or soy milk


Step 1: Prepare black pearls according to the bag. For the brand i have, drop pearls into boiling water for 5 minutes and turn off heat. Leave to settle another 5 minutes in the pot. (I like a lot of pearls on the bottom so i used about 2.5 TBSP. yeah i am a pearl whore. >_>;)

Step 2: Prepare lavender tea by infusing 1.5-2 cups of water with about 1 TBSP of high quality lavender flowers for about 5 minutes. (experiment here. I like lots of lavender flavour so this will be STRONG!)

Step 3: Get yourself 2 tall glasses and 2 bubble tea straws. Bubble tea straws are extra wide so that you can suck up the pearls.

Step 4: I will divide this section into Option 4A (freezy slush) and Option 4B (lukewarm) to help those who like different styles of bubble tea. (I like option 4B best.)

----OPTION 4A (freezy slush): This option is how most bubble teas are made and is perfect for hot summer day.
Take 1 cup of ice and 3/4 cup of almond or soy milk (plain or vanilla) and put in blender until slushy.

----OPTION 4B (lukewarm): This option is great for winter where you don't want super cold drinks or maybe you are just cold natured. Using cappuccino frother froth up cold almond or soy milk. If you don't have one, just do it the ghetto way by shaking up the container until there are a lot of bubbles.

Step 5: Assemble your drink!

At the bottom of the glasses, add pearls. Then add 1 TBSP of agave nectar (gives almost no headache sugar crash for most people). Add your lavender tea about 1/2 way to 3/4 way up the glass depending on how much lavender taste you like. You can add more sweet at this point or stir up the agave nectar. Stevia can be added now or other sugars. Next, add your freezy slush milk or frothed milk to the glass. Add straw. DRINK!


Hope you like this tutorial and will try your own bubble teas recipes instead of those overly sugar bomb pre-made mixes. Bubble tea made with natural fruit juices can be a way to get kids to drink the juices because of the pearls on the bottom.

Curried Salmon Salad


Ingredients

1 can (14-3/4 oz.) red salmon , drained, flaked or (Fresh cooked) [i like Bear & Wolf brand from Costco]
2 small dill pickles chopped
1 small stalk finely chopped green onion
1 Tbs dried blueberries (you may leave off or substitute raisins or whatever dried fruit)
1/4 cup mayonnaise (i used wasabi mayo for greater kick & because i couldn't find regular)
1/2 tsp curry powder(i like S&B but you can use any brand)
salt and pepper to taste
1/4 tsp agave nectar or honey (optional for those who like a sweeter taste)

Directions
Mix everything together in a bowl with a fork.

Serving ideas: Serve with bread, biscuits, crackers, pita breads, pasta, or with salad.
Roll lettuce leaves and nori sheets to make "wraps". Fill celery or cucumber "boats" (hollowed out veggies) with the salmon mixture for a lower carb option. The sweet-spicy flavour compliments many things.

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So I'm reunited with my long lost red dandelion plant. The thing to do? Harvest some leaves for a recipe!


Sesame Dandelion and Swiss Chard


Ingredients

1-2 tbsp of sesame oil
1 tbsp minced onion
2 large handfuls of fresh dandelion & swiss chard chopped into manageable pieces
1 small carrot julienned
1 tbsp chickpea, barley, or white miso.
1 tbsp water

Directions:

Sautee the onion in the oil for a few minutes til the air smells aromatic. Add the carrots and sautee for about a minute. Add the washed and prepped greens. Stir frequently til mostly wilted. Add the miso and water to make a paste. Cook til wilted about 15 minutes total cooking time.

The taste is somewhat bitter yet pleasant but it grows on you. It is a good accompaniment with sweeter dishes. A bite of bitter and a bite of sweet.

Variation: Throw in some julienned lemon peel and a squeeze of lemon juice at the end.
You can also add some more carrots or sweeter miso to balance out the bitter but i kind of like it the way it is.

I couldn't decide this morning whether i wanted a shrimp paella, a jambalaya, or tempeh so i made an unholy union of them all with crap i have left over in the fridge. Too lazy to go to Wheatsville.


In a 2 qt. sauce pan, add the following:


--1/2 cup long grained rice (not brown unless you have pre-cooked for softness)
--2/3 cup of raw peeled shrimp (optional)
--1 pkg of tempeh cubed
--1/4 cup sundried tomatoes (you can substitute fresh but don't use the oil packed sun dried unless you are desparate
--4 minced garlic cloves
--1/2 cup "black fungus" or any other dried mushroom
--1/4 cup celery sliced finely
--1/4 cup green bell pepper (optional and other colors ok)
--2.5-3 cups of water
--1 tbsp of fresh ginger or ginger paste
--2 TBSP shoyu
--salt and pepper to taste
--1 tbsp lemon juice
--1 tsp tumeric
--1 tsp of fresh chopped cilantro & mint (optional)
--1/2 tsp onion or garlic powder
--1 tbsp olive oil
--a sprinkle of nori flakes

Boil everything covered for about 15 to 20 min gently. When rice is cooked and shrimp are opaque, the dish is finished. Garnish with more chopped mint and cilantro.

Other variations: Feel free to add other veggies in place of meat for vegan options or add more meats like sausage to it for savoury flavour.

4 cups of water
6 Tbsp small tapioca pearls
1/4 tsp salt
3 Tbsp brown sugar
stevia (optional)
vanilla extract (optional)
1 can good quality coconut milk
1/4 cup shredded coconut

--Boil tapioca pearls in the water for 15 minutes stirring frequently to avoid scorching and clumps.
--Add sugar and salt.
--Add coconut milk and simmer for 5 more minutes while stirring.
--Add the shredded coconut and cook for 2 minutes more.
--Turn off heat.
--Wait for about 10 minutes and add the vanilla extract and few drops of stevia to sweeten it up more (optional).
--Refrigerate until thick.

I miss lemon bars. I forgot how much i missed them until my roommate brought it up.

So how to make one that isn't a total crap food?
It's hard because it contains the unholy trinity of refined sugar, refined flour, and dairy.

My attempt is as follows:

3/4 cup macadamias or cashews (other "whitish" nut with very little flavour)
1/4 cup of coconut flour
~2 Tbsp ghee or vegan margarine
3 eggs
1 cup unrefined brown sugar*
a few drops of liquid stevia
1 big organic lemon
1 heaping Tbsp of kuzu
1 tsp vanilla

--Food process the first 2 ingredients until a chunky powder is formed.
--Melt the ghee or vegan margarine. *you might could use vco here but i haven't yet so i don't know what will happen.*
--Combine the ghee with the nut powder and press into the bottom of a shallow 8X8 pan or slightly smaller pan and set aside.
--Remove the zest and juice off the lemon. You need about 1/2 cup juice and about 1.5 Tbsp of zest.
--Whisk eggs in a separare bowl until thick and creamy.
--Add vanilla and zest to the eggs. Keep whisking.
--With a clean food processor bowl, process the sugar and the kuzu until a fine powder.
--Add the sugar and kuzu to the egg mix. Keep whisking.
--Add lemon juice and add stevia to adjust sweetness.
--Pour the liquid mix over the crust.
--Bake at 300 deg for about 15 min. You want the top part to gel and solidify so you may need to adjust for a longer or shorter cooking time.
--OPTIONAL: Sprinkle powdered sugar on top.

Big Tip: With regular lemon bars, you bake the crust first. Don't for these. I tried to do this and it sucked balls. The crust turned black under 350 deg and an edge started to catch on fire in less than 8 mins.

*Next big tip: Using brown sugar made the lemon bars look less yellow. :(

There are like scads of vegan queso recipes out there but how many will help you get over being sicker faster (or at least not contribute to getting sicker)? When you are sick, the last thing you need to be eating is white flour. I managed to shrink the amount of "bad" thickener to about a 1 level tablespoon instead of 1/4 cup.

Winter Time Vegan Queso

-------------------------

1/4 cup nutritional yeast
1 Tbsp corn starch
3 Tbsp coconut flour (may add more or less to adjust thickness)
1 Tbsp kuzu
1 tsp salt
1 clove raw garlic (minced)
1/2 tsp chili powder
1/2 tsp garlic powder (you may adjust accordingly)
1/2 tsp cumin
1 pinch of astragalus powder (optional)
1 cup water (may adjust)
2 tbsp Earth Balance or ghee
1 can rotel tomatoes

Put all dry ingredients into a sauce pan with the water. Heat it up and stir until it seems sticky and thick. Takes about 5 minutes. Remove from flame and stir in the earth balance or ghee. Stir in the tomatoes.
Serve with food! EAT!

FAILED.

Rice was uncooked after 10 hours of being in the thermos. Plus the thermos was cool to the touch.
Either

A.) Even though we had a double wall stainless thermos, it wasn't rated to stay hot for 15 hrs like the brand mentioned

or B.) It just doesn't work for brown rice.

ugh...now to go buy a double wall stainless thermos exactly as mentioned. pooh!

I'm going to try this as a brown rice experiment!

http://www.survivalblog.com/2006/11/letter_re_fireless_cooking_in.html

Not my pictures, but check 'em out anyways.

http://lostgravity.smugmug.com/gallery/3816013

Creamy Mashed Cauliflower Recipe

1 head cauliflower, cut into florets & boiled for 15-20 min
3/4 cup rice/almond/soy milk (add more if necessary)
1 tablespoon cornstarch
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon garlic powder

Throw everything into a food processor and process until "mashed potato" consistency.
Great substitute for mashers!

------------------------------------------

Union leader stops undercover cops attempting to start a riot!
http://www.youtube.com/watch?v=St1-WTc1kow

Wikipedia entries on big companies being re-written by anonymous cowards working for said company.
http://www.slate.com/id/2172703/?GT1=10252

Pigeons being blamed for Minneapolis bridge collapse.
http://www.msnbc.msn.com/id/20439533/site/newsweek/?GT1=10252

COCONUT OIL FUDGE
1 1/2 cups virgin coconut oil (unrefined)
3/4 cup agave nectar (use more if you have a sweet tooth)
1 cup cocoa powder
1/2 teaspoon salt
1 teaspoon vanilla extract (optional) you can experiment with mint or other flavours.

Dump it all in the blender and mix till smooth. Pour it into a pan (I use a 9x13 glass pan) and let it set up in the refrigerator. Cut into small pieces.

-------------------------------------------------------

Vegan Goldfish Crackers

2 ¾ cups flour
2 tablespoons nutritional yeast flakes
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon paprika
1/8 teaspoon cayenne
½ teaspoon onion powder
½ cup vegetable oil chilled
½ cup ice water
1 tablespoon natural apple cider vinegar
tumeric or annato for food coloring if desired
olive oil cooking spray
sea salt, to taste

Preheat the oven to 375ºF. Line baking sheets with parchment paper and spray with nonstick spray. You can skip this step if you have silicone baking sheets!

Combine the dry ingredients in a medium mixing bowl. Drizzle in the cold canola oil and toss with your fingers until the oil is incorporated and the flour has formed small to medium-sized clumps. Add colouring if desired. Mix the ice water and apple cider vinegar smushing with your fingers until the dough holds together.

Turn out the dough onto a lightly floured work surface. Knead a few times, adding a bit more water if needed to form a cohesive dough. Use a rolling pin to roll the dough out thinly, about 1/8-inch thick.

Cut out fish shapes using a small cookie cutter.

Place the fish on the baking sheets, spray with olive oil and sprinkle with sea salt.

Bake for 10 minutes, or until lightly golden on the bottom. Cool on wire rack.
REPEAT process for more fish!

Because i am a fucking cheap-ass : "Cliff bar copycat recipe"
Current mood: busy

Those of you who rock climb (or any other endurance sport) know how many "power bars" you go through in a month. It's ridiculous! Even when i prodeal and get shit on sale, i still can't break the 86 cents each barrier. Most of the time, it's still gonna be around 99 cents each. The worst part is that you know it doesn't cost that much to make the dang things and that the added "soy powder" upsets my tummy. What is a frugal fox to do except make her own?

My own recipe below:

(feel free to make your own additions or subtractions)

Equipment needed (that you might not have standard in your kitchen):

---I have one of those Seal-a-meal thingies. You don't have to vacuum pack it but it will probably last longer. I bought a Dazey brand plastic bag sealer at Savers for $3 and roll of plastic used for food storage for $6 when Sears was getting rid of them. I can wrap like a ton of them! If you want a brand new Dazey-type (with no vacuum) you can get one at Bed Bath and Beyond. They make a tiny hand held one for like $7.

(There is no reason why you can't use a plastic ziploc bag but it will get pricy unless you reuse. Aluminum foil and plastic wrap just suck. Too much air gets in and your bars will not last long.)

---Food Dehydrator. I have one from the 80's so it sucks and is not as fancy as the new ones. If you have teflex trays, use those or else you are stuck cutting out parchment paper.

---Food processor

Da RECIPE!!! -- CHEAP-ASS (but healthy) "CLIFF COPYCAT BARS"

I am calling today's recipe "peanut butter and banana sammich"!

(most of this shit you have lying around in your house anyways)

---3 cups of rolled oats
---1/2 cup sucanat
---1/2 cup brown rice syrup (you want an EVEN burn: if you don't care use honey but if you are very sugar sensitive, use blue agave nectar & stevia)
---2 tbsp brown rice protein powder or (soy protein or whatever protein powder here)
---2 cups of seed mixtures (use what you prefer: sunflower, sesame, almond, cashew, peanut, pumpkin seed, etc.) (Today i used sunflower, sesame, almond, & cashew)
---1/3 cup peanut butter (or almond butter or whatever nut butter)
---1/3 cup vegan margarine (i like earth balance)
---1 tbsp vanilla (you could use mint extract or any other extracts if you want)
---2-3 tbsp of spice (i used pumpkin pie spice)
---1/3 cup almond milk
---1 banana (or moist fruit like canned pumpkin or apple or peach puree)
---4 tbsp chamomile tea (used to keep my tummy from being upset)

optional things to add: dried fruit (like goji or blueberry), cocoa, carob powder, citrus zests, pretzels, cereal, etc...

Food process 2/3 of the rolled oats with the seed and nut mixtures coarsely. Mix everything together. Add enough liquid so that the mixture holds together but is not excessively wet. It should feel like dry-ish clay and should stick together. Press and smush patties of the stuff onto the teflex tray or paper about 1/3 inch thick. Dehydrate for about 4-7 hrs. Check to make sure your bars are drier but not HARD after 3 hrs. DO NOT overdry. They need moistness. Let cool and cut into proper shapes. Seal in plastic. I've stored some in the freezer (long term storage) & some in the fridge (short term storage).

I've also heard rumor that you can bake these in an oven at 300 deg. but who the fuck wants to bake in the summer in TX? yeah i thought so. I guess try a solar oven.

Prep time: ~15 minutes
Dry time: ~3-7 hrs depending
Minimal cleanup time.

oh and cost to make these including the wrapping:

makes about 12 bars at $0.41 each. The most expensive item in this batch was the brown rice syrup. (There were some extra bar crumbles that were deformed and i ate those and they weren't counted in the calculation.)