PASPAS!

I have chosen to use my 1,000th post to share my labor of love with DU.

This is (IMO of course) the most nutritious yet tasty snack ever. A lot of research, spreadsheet work and experimentation has gone into this over the years.

The name comes from the first letter of each ingredient in the classic version. (An earlier version included almonds, but I later phased those out to make it available to those with tree nut allergies.)

These do require quite a bit of dedication and time to make. Also, you'll need a large coffee grinder (preferably one that can handle up to 4 oz at a time), a food processor, and a food dehydrator.

In other words, it won't be particularly easy, and not everybody has the necessary equipment. But: These snacks have a very long shelf life, fill you up for a long time, taste good with little to no added sugar (dried blueberries usually have a bit, unfortunately) and have more natural nutrients than any commercial snack bar you can find.


Classic version:

Prunes
Apricots, dried
Sunflower seeds
Pumpkin seeds
Sesame seeds


Deluxe version (pictured):

Add to above ingredients

Dried blueberries
Golden raisins


Supreme version:

Add to above ingredients

Dried peaches
Dried apple rings


SHOPPING LIST (makes 2 medium or 3 small batches)

Classic:

Prunes (dried plums) - 2 lb 13 oz
Apricots, dried - 2 lb 13 oz
Sunflower seed kernels, raw - 2 lb 8 oz
Pumpkin seed kernels, raw - 15 oz
Sesame seeds, hulled - 15 oz

Deluxe:

Prunes (dried plums) - 1 lb 14 oz
Apricots, dried - 1 lb 14 oz
Golden raisins - 1 lb 2 oz
Blueberries, dried - 12 oz
Sunflower seed kernels, raw - 1 lb 14 oz
Pumpkin seed kernels, raw - 15 oz
Sesame seeds, hulled - 15 oz

Supreme:

Prunes (dried plums) - 1 lb 11 oz
Apricots, dried - 1 lb 2 oz
Golden raisins - 14 oz
Peaches, dried - 14 oz
Blueberries, dried - 9 oz
Apple rings, dried - 9 oz
Sunflower seed kernels, raw - 1 lb 14 oz
Pumpkin seed kernels, raw - 15 oz
Sesame seeds, hulled - 15 oz

Iodized salt
Sea salt

If you're lucky enough to live near a WinCo, this should cost less than $40 total (less than 40 cents per 150-calorie serving).


INITIAL PREPARATION


Place seeds in separate bowls of lukewarm filtered water - add about 1/2 tablespoon sea salt per pound of seeds; stir, and soak 8 hours or overnight.

Rinse thoroughly in very warm water. Use a colander for the larger seeds, and a sieve for the sesame seeds.

The soaking and rinsing is done to remove phytic acid and improve digestibility and taste.

Use paper towels on dehydrator racks, and dry at no more than 110 degrees for 18-24 hours, breaking up any clumps after 8 hours or so.


SECONDARY PREPARATION


Measure out the following ingredients:

Small batch of 36 - 7"x11" or 9"x9" pan: 2x amounts below
Medium batch of 54 - 8"x12" pan: 3x amounts below
Large batch of 72 - 9"x13" pan: 4x amounts below


Classic:

Sunflower seeds: 5 oz / 142g
Pumpkin seeds: 2.5 oz / 71g
Sesame seeds: 2.5 oz / 71g

Prunes: 7.5 oz / 212g
Apricots, dried: 7.5 oz / 212g

Iodized salt: 1/4 tsp


Deluxe:

Sunflower seeds: 5 oz / 142g
Pumpkin seeds: 2.5 oz / 71g
Sesame seeds: 2.5 oz / 71g

Prunes: 5 oz / 142g
Apricots, dried: 5 oz / 142g
Golden raisins: 3 oz / 85g
Blueberries, dried: 2 oz / 57g

Iodized salt: 1/4 tsp


Supreme:

Sunflower seeds: 5 oz / 142g
Pumpkin seeds: 2.5 oz / 71g
Sesame seeds: 2.5 oz / 71g

Prunes: 4.5 oz / 128g
Apricots, dried: 3 oz / 85g
Golden raisins: 2.25 oz / 64g
Peaches, dried: 2.25 oz / 64g
Blueberries, dried: 1.5 oz / 42g
Apple rings, dried: 1.5 oz / 42g

Iodized salt: 1/4 tsp


DIRECTIONS


Line pan with parchment paper.

Install the blade attachment on the food processor and take the lid off.

(Use coffee grinder for steps 1-3)

Step 1: Grind 2.5 oz / 71g sesame seeds plus 1/4 tsp. salt on low speed about 15 seconds (the finer, the better.) Dump into food processor.

Step 2: Grind 2.5 oz / 71 g pumpkin seeds on low speed about 15 seconds. Dump into food processor.

Step 3: Grind 2.5 oz / 71g sunflower seeds at low speed for about 15 seconds. Dump into food processor. Repeat once more, for a total 5 oz / 142g.

Step 4: Add dried fruits, cutting larger pieces up first and saving prunes for last. You'll need to squeeze or cut up prunes to make sure there are no pits - this part is messy but necessary.

Step 5: After you've washed your hands, put the lid on the food processor and mix all ingredients for about 50 seconds. If a pit gets missed, you'll hear it immediately and you should stop and find it (dump everything out into a bowl if necessary) - otherwise there will be grit.

Dump mixture out into a very large bowl.

Repeat steps 1-5 one to three times, depending on batch size.

Press mixture into lined pan, cover with plastic wrap and refrigerate several hours. Cut into squares (36, 54 or 72). Wrap individually if desired. Store in airtight container(s). No refrigeration is necessary - they should last at least 2 months, but will last longer if refrigerated; just make sure to use airtight containers if you refrigerate them, or they will absorb food odors.


Nutrition info:

Serving size 1.4 oz / 39g

Calories: 153
Protein: 4g
Fat: 8g
Saturated fat: 1g
Carbohydrate: 20g
Fiber: 3g
Sugars: 22-25g
Includes added sugars: 0-2g

Calcium: 6%
Iron: 10%
Magnesium: 12%
Potassium: 6-7%
Sodium: 75mg
Zinc: 10%
Manganese: 21%
Selenium: 15%
Thiamin: 6%
Riboflavin: 5%
Niacin: 9-10%
Pantothenic Acid: 13%
Vitamin B6: 9-10%
Folate: 6-7%
Vitamin A: 11-17% (Classic has the most)
Vitamin E: 20-21%
Vitamin K: 5-7%
Iodine: 3%

Not a significant source of Vitamins C, D or B12.

Enjoy!