Shelf Life
Because fruits have a naturally high sugar and
acid content, they dry well and store for longer
periods of time than vegetables. When properly
packaged and stored at room temperature or
below, most fruits will maintain a high quality and
nutritional value up to a year. Most vegetables
are best when eaten within six months.
FRUITS
AND VEGETABLES KEPT BEYOND THE
RECOMMENDED TIME MAY NOT BE AS
NUTRITIOUS OR TASTE AS GOOD, BUT WILL
NOT SPOIL UNLESS THE PACKAGING IS NO
LONGER INTACT.
RECIPES
Beef Jerky . . . . . . . . . . . . . . . . . . . . . . . . . 9
Tuna Jerky . . . . . . . . . . . . . . . . . . . . . . . . . 9
Spicy Beef Sticks. . . . . . . . . . . . . . . . . . . 10
Teriyaki Chicken. . . . . . . . . . . . . . . . . . . . 10
“Sun”-Dried Tomato Basil Spread. . . . . . 10
Yoghurt Roll-Ups . . . . . . . . . . . . . . . . . . .11
Spiced Apple Trail Mix Leather . . . . . . . .11
Tropical Granola. . . . . . . . . . . . . . . . . . . . .11
Strawberry Banana Leather. . . . . . . . . . . 12
Salt and Vinegar Potato Crisps . . . . . . . . 12
Beef Jerky
8 servings
700
grams flank steak
1
⁄
3
cup Worcestershire sauce
2
tablespoons Liquid Smoke
¼
cup light soy sauce
2
tablespoons light brown sugar
2
cloves fresh garlic
¼
teaspoon fresh ground black pepper
Place meat on a plate and freeze for 1 hour.
This will make it easier to slice the meat into
thin strips. Slice meat into 5mm-wide strips,
cutting against the grain. Combine remaining
ingredients. Marinate beef strips for a minimum
of 30 minutes in the refrigerator. Place strips
on the racks. Do not overcrowd; leave enough
space so that pieces are not touching. Cover and
dehydrate on medium for 8 hours, or until desired
doneness, flipping strips once about halfway
through. Depending on the uniformity of the
strips, the racks may require rotating throughout
the dehydrating process, as bottom racks will
dehydrate faster than top racks. Store beef
jerky in an airtight container in the refrigerator or
freezer.
Nutritional information per serving:
Calories 165 • carb. 6g • pro. 18g • fat 7g • sat. fat 3g
• chol. 34mg • sod. 423mg • calc. 39.9mg • fibre 0g
Tuna Jerky
6 servings
450
grams fresh tuna steak
1
tablespoon fresh, grated ginger
2
teaspoons crushed fresh garlic
¼
cup light soy sauce
¼
cup orange juice
2
tablespoons rice wine vinegar
1
teaspoon light brown sugar
Place the tuna steak flat on a cutting board and
cut in half. Place the tuna on a plate and freeze
for 1 hour. This will make it easier to cut the tuna
into thin strips. Stand tuna up with flat, cut edge
on the board. Slice into 5mm pieces, then cut into
about 1cm-wide strips. Combine ginger, garlic,
10
