MRE RECIPE: Protein Popcorn

Yeah, I know. Weird.  Yeah, popcorn, since it comes from corn, has a slight amount of protein. But this recipe will bump up that protein AND add flavor and nutrients.  Plus it tastes cheesy without adding the dairy!

INGREDIENTS:
2/3 cup of heirloom popcorn kernels
2-3 tbsp. oil (olive, walnut, avocado, your choice)
3 tablespoons of Nutritional Yeast Flakes

DIRECTIONS:
Place kernels in a brown paper lunch bag, fold down the top a few times, then put in the microwave for about 4 minutes. Take out when kernels aren't popping fast.

Once popped, take out and place in a bowl  Add a little oil, the nutritional yeast flakes (and salt, nuts and M&Ms if you'd like).  Mix well.  Add more until you get the taste you are going for.

NUTRITION DATA:

NOTE: If you air-pop your popcorn, after it's done, drizzle on the oil before sprinkling on the other ingredients.  It helps them stick, and adds healthy oils to your snack.  You could also pop the kernels in a COVERED pan on the stove or over a fire (just be sure to add oil to the pan first!)

NOTE: Please do NOT use pre-packaged microwave popcorn .. it has toxins in it and seriously, you can do it just as easily yourself.  //  Also, my son has a problem with regular GMO corn (is it any wonder?) so we buy heirloom popcorn, multi-colored, from Azure Standard.  They have a LOT of bulk products, many heirloom and non-GMO, and are so reliable.  They rarely mess up my order.

NOTE: If you took my advice and are putting enough food and such away for a year, please be sure to add these ingredients, especially the nutritional yeast.  You can use them in your dehydrated flax crackers, on pasta and so many other ways where you want to bump up the nutrition while adding a cheesy taste.

COPYRIGHT (C) 2015 Vikki Lawrence.  This recipe is for your personal use only.  Please do not copy or distribute without written authorization from the author.  Thank you.

MRE RECIPE: Flax Protein Crackers

I hate buying crackers, with all of those chemicals and such in them.  Plus I like to get a bang for my buck.  With prices rising on lots of items, I needed to pull out my Flax Cracker recipe and give it some twisting.  This is the result.

INGREDIENTS:
2 cups ground flax seeds
2/3 cups whole flax seeds
½ cup fava bean flour [or almond flour]
1 tbsp amaranth seeds
1 tsp salt (we leave this out sometimes)
1 tsp spice/herb (Italian seasoning, garlic powder, onion powder, rosemary, etc)
2 cups [more or less] of water.)

DIRECTIONS:
Combine all ingredients. Use more or less to get a nice thick consistency.  Line 2 dehydrator trays with parchment paper or roll-up sheets that fit your dehydrator. Spread batter evenly on the trays, using the back of a spoon. Dehydrate (for raw, keep under 115 degrees F.) for 2 hours, then reduce to 105 degrees F. for the rest of the time. After 4 hours, use a knife to score the crackers to where you want to separate them later. When they are dry enough to hold their shape (maybe 8 hours), remove and break them along the scored lines, then turn over and put directly on the tray (no parchment or liner this time). Finish dehydrating until crispy dry (the dryer they are, the longer they will last so go for NO moisture left). Store in an air-tight, moisture-proof, dark container.

NOTE: When we are conserving electricity, I put these in the solar dehydrator that I got for my last birthday.  (Yes, I asked for it!)  It's a bit of a pain to go outside, unhook it from where it's hanging, bring inside, score or turn the crackers (or other foods) over, and put it back outside, but I feel good knowing I have a way to preserve food when our electricity is down.

NOTE: For a sweeter cracker, leave out the savory herbs and add some applesauce and cinnamon. Delicious with a little peanut butter and a slice of apple.

ANOTHER NOTE: IF you are stocking up because of the weather and bird flu problems, please remember to add the above ingredients to your list of items to purchase. Being able to make your own crackers could be a family project when there's nothing to do, and you need that crunch.

COPYRIGHT (C) 2015 Vikki Lawrence
Do not copy or distribute this recipe as it is a TASTING recipe for Vikki's book. If you try this receipt, please leave comments below ass to whether you liked it, did anything different, etc. Thank you.

MRE RECIPE: KFC-Like Original Recipe Chicken

KFC-Like Chicken:

I love Kentucky Fried Chicken, but in most cases, it is so greasy. And I usually just want to eat the skin because it’s so delicious. Nope, soooo not healthy.   But now, for those of us working to be more healthy, I think I've come up with a taste substitute for KFC chicken.

I have been experimenting with KFC copycat recipes, trying to convert them to an instant meal, and I think I might be close for Original Recipe chicken. I need your help to experiment.

Ingredients:
1 cup pre-cooked freeze-dried chicken pieces
2 tbsp Accent (MSG seasoning)
1 tbsp buttermilk powder
1 tbsp all purpose flour
1 tbsp sweet paprika
1 tbsp onion powder
1-2 tsp salt
1 tsp instant egg powder
1 tsp ground oregano
1 tsp dried sage
1 tsp dried basil
1 tsp dried marjoram
1 tsp ground black pepper
1 tsp garlic powder
½ tsp chili powder

Directions:
Combine everything except chicken until completely mixed.  Add dried chicken and toss again. Store in a tightly sealed container, keeping out moisture, light and oxygen.

When ready to eat, rehydrate with 2 cups of boiling water. Could take a little more or less, depending on humidity, etc.  Allow to sit, covered, for at least 10-20 minutes. Drain extra, although the flour, egg powder and buttermilk powder should thicken the extra water into a nice flavorful sauce.
Notes:
I don’t like using MSG / Accent and I don’t like much salt in our food, so I leave them out usually. We also don’t eat black pepper when we can avoid it.

Give it a try YOUR way, and leave your comments below as to how it tasted for you.  Feel free to top this onto some instant mashed potatoes (with or without butter powder). Maybe make a side of cole slaw or corn.

To Make Gluten-Free:
To make gluten-free, replace the flour with arrow-root powder or chia seeds or ground flax meal (to thicken). Check the other ingredients to make sure they are all gluten-free.

To Make Dairy-Free:
To make dairy-free, eliminate the buttermilk powder. It will taste a little different but give it a try anyway.

==============

Makes 1 serving.

Copyright (c) 2015 Vikki Lawrence
Do not copy or share this recipe. For your personal use only.

MIJ Diet: Lentil and Rice Soup

As my last post mentioned, I decided to help my weight loss along by using Meals In Jars (MIJ), aka Homemade Healthy MREs.

My "diet"  requirements:

• gluten-free
• tasty
• filling
• healthy
• dairy-free (as much as possible)
• low-sugar (pre-diabetic .. although I would rather use raw sugar and honey than asparatame!)
• low-sodium (I have high blood pressure)

So, the other day, I made my go-to dinner for the family: lentil and rice soup. This time, I made it from mostly dehydrated or shelf-stable ingredients.

• Lentils (pre-cooked and dehydrated)
• Rice, Brown (instant)
• Mixed Soup Veggies (I get these at the local Vitamin Cottage)
• Garlic powder (NOT salt)
• Chicken bouillon powder (low sodium)

Because I made this at home, I also added a dollop of bacon grease! I know, not the healthiest choice, but bacon makes otherwise bland meals quite delicious!

To make this yourself, use the same amount for rice as you do with lentils. Add a couple of tablespoons of mixed dried veggies, and season to taste.

VEGAN: eliminate the bacon grease!

MRE RECIPE: Asian Beef with Broccoli

As you know, we love Asian food! This is a recipe that is a bit more complicated but it's worth it.  I use three separate bags for cooking this (you could use jars) so that the broccoli doesn't become mush and keeps its individual flavor. Same with the rice.  If you prefer, use white rice. And you could make your own beef broth/powdered bouillon instead of using a store-bought cube.

Remember, all of the recipes I am writing for my book are single serve, and use freeze-dried / dehydrated ingredients.

Bag/Jar 1:
1/2 cup precooked roast beef pieces
1 tbsp cornstarch
1 tbsp garlic powder
1 tsp ginger powder
1 beef bouillon cube
1 tbsp brown sugar
(To reconstitute to thick, add 3/4 to 1 cup of boiling water, seal tightly, shake until well reconstituted, and set aside until ready to combine with the others.)

Bag/Jar 2:
1/2 cup broccoli
2 tbsp scallions
(To reconstitute, add 1/4 boiling water, seal tightly, and shake periodically.)

Bag/Jar 3:
1/2 cup instant brown rice
(Add 1/2 cup boiling water ... more or less to taste.)

Directions:
Combine, or serve/eat separately. As always, salt and pepper to taste. Add liquid soy sauce if desired.

Notes:

• Dairy-Free: naturally
• Gluten-Free: naturally, but check on your rice, bouillon, etc just to make sure.
• Low-Carb: Eat this without the rice, and it'll be low-carb!
• Low-Sugar: there really isn't a whole lot of brown sugar in this. If it's too much, feel free to take it out, or reduce.
• Nightshade-free: naturally

MRE RECIPE: Cajun Gumbo

Many years ago, I had the pleasure of driving through Louisiana. I made a point to stop in the French Quarter, and tasted my first gumbo. So very yummy.

This recipe is so delicious and super-easy to make. Add freeze-dried cooked shrimp if you'd like. Spice it up or tone it down. Your choice.

Ingredients:
1/4 cup instant rice (brown or white)
2 Tbs dried diced sausage
2 Tbs dried diced chicken
1 Tbs diced onion
1 Tbs diced bell pepper
1 Tbs diced celery
1 tsp powdered chicken broth (or 1 chicken bouillon cube)
1 tsp Creole seasoning
1/2 tsp garlic powder
Salt and pepper to taste

Directions:
Combine all and store in water-proof air-tight container/bag. When ready to eat, add 1-2 cups of boiling or very hot water. (Amount will depend if you want it soupy or quite thick.) Stir. Cover. Let sit approx 20 minutes, or until all ingredients have reconstituted.  Stir and enjoy!

Note:
If you can't find a freeze-dried or dehydrated version of your favorite sausage, do it yourself! Just thinly slice, cook, then drain/pat away every bit of fat, and dehydrate at a high temp. Check regularly to see if any more fat is accumulating, and if it is, pat it off.  When the sausage is super crispy and dry (not greasy), it should be ready.

Another Note:
Lots of people put okra in their gumbo. Finding dehydrated okra is impossible (if you know a source, please please tell us in the comments below!). So, here's a tip about dehydrating okra: freeze it. That way, it won't get all oooey goooey. So... freeze till almost solid, slice thinly, place on dehydrator sheets, and dehydrate at around 115 degrees F till crispy.  Frozen to dehydrated, with a brief stop in between.

Notes:

• Dairy-Free: naturally
• Gluten-Free: naturally
• Low-Carb: If you eliminate the rice, this is low-carb.
• Low-Sugar: naturally
• Nightshade-Free: If you eliminate the bell peppers, this is nightshade-free. Did I miss any other nightshade ingredient?

MRE RECIPE: Apple Pie Oatmeal

Apple Pie Oatmeal

Ingredients:
1/2 cup quick oats
3 tsp apple dices
pinch ground cinnamon
pinch ground nutmeg
1 tsp raw sugar (our preference ... use what you want)

(If desired, add 1 tsp cheddar cheese powder)

Directions:
Combine all ingredients and seal in a small air-tight/watertight bag (I use jars or seal-a-meal or mylar).  When ready to make, rehydrate with 1 cup of very hot water, stir, let sit covered 10 minutes, stir and enjoy.

Gluten-Free: Use certified gluten-free oats for this!

I make this and other quick oatmeal breakfasts in large batches!  Very yummy.  For a burst of protein, add your favorite nuts, flax seeds or chia seeds. 

MRE RECIPE: Indian Pork with Apples and Eggplant

This dish is really made by the combination of cumin and cinnamon. Adjust hot chili pepper flakes to taste!

Ingredients:
1/2 cup cubed pork loin or ham
1/2 cup apple dices
1/2 cup eggplant dices
1 tbsp hot chili pepper flakes
1 tsp garlic powder
1 tsp vinegar powder
1/2 tsp cinnamon powder
1/2 tsp sea salt
1/2 tsp cumin

Directions:
Combine and seal. When ready to eat, rehydrate all with 1 1/2 to 2 cups of boiling water. Should be a thick stew. Adjust seasonings as necessary.

Notes:

• Dairy-Free: naturally
• Gluten-Free: naturally
• Low-Sugar: naturally
• You will probably have to dehydrate the eggplant dices yourself. Slice eggplant into long slices and grill until done. Cut into dices and dehydrate until crispy.

MRE RECIPE: Indian Chicken Curry - Murghkari

Woo doggy! This is yummy!

Ingredients:
1 cup chicken dices
1/2 cup onion dices
1/4 cup tomato dices
2 tbsp tomato powder
2 tbsp milk powder
1 tbsp garlic powder
1 tbsp ground ginger
1 tsp curry powder
s & p to taste

Directions:
Combine and seal. When ready to prepare, add enough boiling water to make a thick creamy dish (approx 1 1/2 to 2 cups).  Serve with flatbread (naan) or rice. Garnish with cilantro leaves.

Notes:

• Dairy-Free: use rice or coconut milk powder instead of cow or goat milk powder.
• Gluten-Free: naturally. Serve with rice instead of flatbread.
• Low-Carb: naturally, if not served with bread or rice.
• Low-Sugar: naturally.

MRE RECIPE: Praline Sweet Potatoes

While this is the perfect recipe for an INSTANT THANKSGIVING, it is also good as a delicious dessert.

Ingredients:
1/2 cup mashed or diced dehydrated sweet potatoes
2 tbsp pecans
1 tbsp coconut flakes
1 tbsp brown sugar
1 tbsp tapioca flour or starch
1 tbsp butter powder
tiny pinch of salt

Directions:
Combine all ingredients and seal. To prepare to eat: Sweet potatoes/yams take a long long time to rehydrate! I suggest that you dump the ingredients into a pot with 3/4  to 1 cup of boiling water, and simmer until the potatoes are tender, possibly 15-20 minutes.

Add more brown sugar, butter powder and pecans for a super-yummy dessert.  You could even bake this is a small pie shell.

Notes:

• Delicious side dish for any instant holiday meal.
• Gluten-Free: naturally

MRE RECIPE: Cucumber Mango Salsa

Several people have asked me for recipes that avoid the nightshade family: tomato, eggplant, potato. Here is one!

Ingredients:
1/2 cup cucumber dices
1/2 cup mango dices
2 tbsp green onion/scallion dices
1 tsp cilantro
1 tsp lime powder
1 tsp raw sugar
1 tsp apple cider vinegar powder
1/2 tsp horseradish (or hot radish) powder
s & p to taste

Directions:
Combine and seal. When ready to eat, add boiling water, stir and cover until rehydrated. You want a very thick chunky salsa. Adjust seasonings. Serve with chips or veggies.

Notes:

• I let my radishes grow big and super-hot, slice thin and dehydrate until crispy. Then I powder. Easy peasy "horseradish" powder!
• Nightshade-Free: no potato, tomato or eggplant
• Gluten-Free: naturally
• Dairy-Free: naturally
• Vegan: naturally
• Low-Sugar: there is a little bit of sugar in this. If you desire no-sugar, eliminate it and add a tiny bit of stevia to offset the sourness of the vinegar.

MRE RECIPE: Thai Pineapple Rice - Vegan

This is a delicious dish.  Top it with cashews for a bit of protein.

Ingredients:
1/4 cup rice
2 tbsp cauliflower
2 tbsp pineapple dices/bits
2 tbsp coconut milk powder
1 tbsp broccoli
1 tbsp carrot dices
1 tbsp bell pepper
1 tbsp tomato bits
1 tbsp scallions/green onions
1 vegan bouillon cube / 2 tsp vegan broth powder
pinch curry powder
pinch ginger powder
s & p to taste

Directions:
Combine and seal. Rehydrate with boiling water until thick. Adjust seasonings to taste. Top with 1/4 to 1/2 cup of cashews.

Notes:

• I like to dehydrate my own pineapple tidbits (yes, from a can).
• Gluten-free: naturally but check your bouillon.
• Dairy-free: naturally
• Low-sugar: some sugar is in the pineapple but you can reduce the pineapple if necessary.
• To bump up the protein, add some cooked then dehydrated lentils.

MRE RECIPE: Thai Squash Curry - Vegan

I was asked to have some vegan meals in my book, so I came up with this delicious curry recipe. This recipe has LOTS of ingredients, but it's worth it!  Protein sources, besides the veggies, are beans and seeds. Give it a try!

Ingredients:
1/4 cup diced cooked dehydrated winter squash (pumpkin, acorn, butternut, etc)
1/4 cup diced dried sweet potatoes
1/4 cup cooked dehydrated garbanzo beans/chickpeas
2 tbsp coconut milk powder
1 tbsp pumpkin seeds, shelled, dried
1 tbsp carrot dices
1 tbsp bell pepper strips or dices
a few halved cherry tomatoes
1 tbsp red onion dices
1 tbsp orange powder
1 tbsp lime powder
1 tsp garlic powder
1/2 tsp brown sugar
1 vegan bouillon cube or 2 tsp dehydrated homemade vegan broth
pinch red chili flakes or other hot pepper
pinch turmeric
pinch apple cider vinegar powder
pinch ground coriander seeds
pinch ground cumin
tiny pinch fennel seed
s & p to taste

Directions:
Combine all and seal. When ready to eat, reconstitute with boiling water until thick and hot. Serve over jasmine rice, and sprinkle fresh nasturtium petals on top. Yummmy!  Adjust spices to fit your taste buds.

Notes:

• Very healthy dish. The beans and seeds give a great amount of protein, and the veggies and spices provide lots of nutrition.
• Gluten-free: naturally
• Dairy-free: naturally
• Low-sugar: naturally (the 1/2 tsp of brown sugar isn't much)

MRE RECIPE: Spicy Lime Cilantro Chicken

Although I really don't like cilantro, I have prepared this dish for people who do, and they like it! Make it as spicy as you prefer.

Ingredients:
1/2 cup chicken in small pieces
1 tbsp cilantro
1 tsp lime zest
1 tsp lime powder
1 tsp hot pepper dices (jalapeno, habanero, etc)
1/2 tsp butter powder
1/2 tsp garlic powder
s & p to taste

Directions:
Combine and seal. When ready to prepare, add 3/4 cups of boiling water. More if necessary, to get it into a thick consistency (not soupy). Serve with tortillas or chips.

Notes:

• Although I have found freeze-dried jalapeno bits, I haven't found store-bought freeze-dried or dehydrated habanero or other hot peppers. I suggest you do them yourself, if you like super-hot chilies! Slice thin, spread on a sheet in a single layer, and dehydrate. Suggestion: dehydrate in your garage or outside because the oils and heat will spice up your air!
• Lime powder is available online but you can make your own lime (and lemon) powder and zest. Zest a clean organic citrus fruit and dehydrate the strips (store as strips). For powder, thinly slice the whole clean organic citrus fruit and dehydrate the slices (store as slices for teas, etc or powder for recipes).
• Gluten-free: recipe is gluten-free. Serve on gf tortillas/wraps (corn, amaranth, etc) or chips. I like blue corn non-gmo chips from the health food store.
• Low-sugar: none in this recipe! 
• Low-carb: naturally, but bump up the meat if you need more protein.

MRE RECIPE: Beef Stroganoff

Beef Stroganoff is one of my all-time favorite dishes.  My hubby liked it too but hadn't had it since he became lactose intolerant. Now that I wrote this recipe, and substituted powdered goat milk or powdered plain rice milk, he is back on the beef stroganoff wagon!

Ingredients:
1/2 cup tiny or dehydrated pasta (egg noodles make it yummy!)
¼ cup hamburger rocks or roast beef chunks
¼ cup mushroom slices
1tbsp sour cream or rice milk powder
1 beef bouillon cube
¼ tsp onion powder
1 tsp potato flakes or arrowroot powder (to thicken it)
s & p to taste

Directions:
Combine and seal. When ready to eat, add 1 cup of boiling water, stir and cover. Let sit until beef and pasta are reconstituted, about 20-30 minutes.

Notes:

• Gluten-free: use your pre-cooked and dehydrated gluten-free pasta
• Dairy-free: substitute rice milk powder instead of sour cream powder
• Nightshade-Free: If you use arrowroot powder or corn starch (instead of potato flakes) to thicken the dish, this will be nightshade-free.
• Low-Sugar: naturally

MRE RECIPE: Asian Chicken Cashew

This is one of my favorite recipes. Cashews make almost everything taste better!  Give this a try.

Ingredients:
1/4 cup chicken chunks or bits
1/2 cup instant rice
1 tbsp garlic powder or flakes
1 tbsp green onions / scallions
1 tbsp cashew pieces (toasted or raw)
1 tbsp bell pepper dices
1 tbsp carrot bits
1 tbsp water chestnuts
1 tbsp sesame seeds
1 tsp brown sugar
1 beef bouillon cube
pinch red pepper flakes

Directions:
Combine and seal. Reconstitute with 1 1/2 cups (or more) of boiling water. Should be delightfully thick!

Notes:

• Nightshade-Free: If you can't handle nightshades, eliminate the bell and hot peppers.
• Dairy-Free: naturally
• Gluten-Free: naturally but make sure the rice is gluten-free
• Low-Carb: naturally, except for brown sugar. Leave it out if you need to.
• Low-Sugar: naturally, except for the brown sugar that you can leave out if you'd like.
• Dehydrates the water chestnuts yourself (make sure sliced thin).
• Instead of using a bouillon cube, make your own beef stock, simmer until reduced and thick, then spread out thin and dehydrate.
• If planning to store this for a long time, leave out the cashews and seeds. Add them in when preparing to eat.

MRE RECIPE: Asian Beef with Snow Peas

I couldn't find any dehydrated or freeze-dried snow peas so I bought some and dehydrated them myself. They reconstitute quiet well in boiling water. Note: this can also be made with chicken or turkey.

Ingredients:
1/4 cup instant white or brown rice
1/2 cup beef chunks or rocks/crumbles
1/4 cup snow peas
1 beef bouillon cube
1/2 tsp brown sugar

Directions:
Combine and seal. To eat, rehydrate with 1 1/4 to 1 1/2 cups boiling water. Stir and cover. Great to cook in a saucepan over a fire (or stove burner!) until reconstituted.

Notes:

• Gluten-free: If you have any doubts about instant rice, make your own! Cook your favorite rice until done, then spread on a thin layer on your dehydrator's fruit roll-up sheet, then dehydrate until all moisture is gone.  Same with bouillon: if you have any doubts about it, make your own by simmering homemade broth until quite thick, spread on the roll-up sheet and dehydrate until crispy enough to powder.
• Dairy-free: no dairy in here!
• Low-sugar: 1/2 tsp of sugar isn't too bad, and it adds to the taste.

MRE RECIPE: Brazilian Black Bean Stew

Here is a recipe from Brazil! Serve over rice, noodles, quinoa, or just eat it by itself!

Ingredients:
1/2 cup cooked mashed dehydrated black beans
1/4 cup sausage crumbles
1 tbsp bacon pieces (the real kind - Hormel)
1 tbsp onion dices
1 tsp garlic powder
1/2 tsp ground coriander
s & p to taste

Separate baggie: 1 tsp scallions/green onion, 1 tsp cilantro (I leave it out for mine!) and 1 tsp parsley.

Directions:
Combine all - you should have two baggies. When ready to eat, add 1 1/2 cups boiling water to stew part, stir, cover, and let sit until reconstituted Add more or less water to get stew consistency. At the last minute before eating, add in the second baggie with the scallions.

Notes:

• Dairy-Free: naturally
• Gluten-Free: naturally
• Low-Sugar: naturally

MRE RECIPE: Creamy Broccoli Chicken and Rice

Hubby LOVES this dish, especially when I make it dairy-free with rice or goat milk powder. Feel free to add more veggies, if you'd like.

Ingredients:
1/4 cup white or brown rice
1/4 cup dehydrated broccoli
1/4 cup dehydrated chunk chicken
2-3 tbsp goat or rice milk powder
1/4 to 1/2 tsp garlic powder
s & p to taste

Directions:
Combine and seal. To prepare for eating, reconstitute with 1 1/2 cups of boiling water. Stir, cover, and let sit for 15-20 minutes, until everything is moist and tender.

Notes:

• Dairy-Free: naturally, unless you use powdered cow milk.
• Gluten-Free: naturally
• Low-Sugar: Naturally
• Low-Carb: Instead of using rice, you could substitute zoodles (strips of zucchini, dehydrated, used like noodles).
• Nightshade-Free: No potato, tomato or eggplant.

MRE RECIPE: Raspberry Peach Yum

Don't you just love what I named this?  Okay, so raspberries and peaches taste beautifully together, and I like sending a dessert with Hubby to work.  So... I came up with this. Super-healthy and a nice way to end a lunch in the midst of a busy day.

Ingredients:
1/2 cup peach dices
1/4 cup raspberry powder
1 tbsp cornstarch or arrowroot (thickener)
3 tsp raw sugar
pinch nutmeg

In separate baggie, 1/2 cup crumbled sugar cookies.

Directions:
Combine fruit, thickener, sugar and spice in one baggie and seal. Place crumbled cookies in a second baggie and seal. To enjoy, rehydrate the fruit, sugar and spices with very hot water for 10 minutes, and when ready, top with crumbled sugar cookies.


Notes:
-Gluten-Free: There are a lot of pre-made gluten-free cookies on the market. Choose a sugar-cookie and go to town!
-Dairy-Free: No dairy in here! One could make this creamy by adding a little rice milk powder to the fruit.
-Low-Sugar: Substitute stevia instead of sugar for a low-sugar version. Remember that stevia is VERY sweet so reduce the amount by at least half.