Dehydrating Lean & Greens for Camping & Hiking

Prepping for Camping and Hiking Optavia/Medifast Style:
You can even preserve your veggies to use at home throughout the year!

Dehydrating Canned Chicken (12.5 oz canned chicken counts as 2 Lean on the Optimal 5&1 plan)

1.Drain liquid from can and pour into a mesh strainer to rinse under hot water to remove any trace fat.
2.Pull chunks apart into smaller pieces and spread out on dehydrator tray.
3.Dry at 145°F (or per your food dehydrator's instructions)

 

•Dehydrating time is approximately 8 hours.
•Please remember to rotate your trays for even drying.
•When dehydrated, a 12.5 ounce (2 Lean) can yields a little less than a cup and will weigh 1.5 to 2 ounces.
**Store dehydrated chicken in the freezer until you are ready to use it or pack for a trip.

Dehydrating Extra Lean Ground Turkey with Cauliflower (2 Lean,1 Green, 2 Condiments)

1.In a medium mixing bowl combine 18 ounces of Extra Lean Turkey (2 Lean)plus 1/2 cup mashed steamed cauliflower (1 Green), 1 beef boullion crushed (1 Condiment), 1 teaspoon garlic(1 Condiment)
2.Brown meat mixture until cooked. Let cool and crumble as much as possible.
3.Spread small pieces of on dehydrator trays covered with parchment paper or the inserts that go with your dehydrator. Using a non-stick sheets keeps small pieces of dried meat from falling through the trays.
4.Dehydrate at 145° F (or per your food dehydrator's instructions)

 

•Dehydrating time approximately 6 hours.
•Dehydrated meat will be hard when dried.
•Please remember to rotate your trays for even drying.

**Store dehydrated chicken in the freezer until you are ready to use it or pack for a trip.

REHYDRATING the MEAT & VEGGIES:

For a cupful of dehydrated veggies, for instance, I add 2 cups hot water, then let set for 1-2 hours. So...1 part dehydrated veggies to 2 parts water.

Dehydrating Celery (3 stalks of Celery counts as 1 Snack option on the Optimal 5&1 plan OR 2.65 oz is 1/2 cup could count as 1 Green)

1.Wash and slice fresh celery into 1/8" thick slices, a mandoline does a fine job of this – just watch your fingers please!
2.Arrange on your food dehydrator trays, making sure the celery slices don't touch
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).

 

•Celery will be leathery when fully dried.
•Drying time: between 3-10 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Eggplant: ( 1.45 oz OR 1/2 Cup counts as 1 Green on the Optimal 5&1 plan)

1.Peel the Jicama and cut into small even cubes. This is best for even drying.
2.Steam eggplant slices for about 5 minutes,this stops the enzyme that causes the flavor to be lost in dehydrating process. Pat slices dry.
3.Arrange the slices on your dehydrator trays, making sure they don't overlap each other.
4.Turn on your food dehydrator and set the temperature between 135°F (or per your food dehydrator's instructions)
•Dehydrating time for eggplant is 12 to 14 hours.
•Eggplant will be leathery in consistency when dried.
•Please remember to rotate your dehydrator trays for even drying

Dehydrating Jicama: (2.3 oz OR 1/2 cup counts as 1 Green on the Optimal 5&1 plan)

1.Peel the Jicama and cut into small even cubes. This is best for even drying.
2.Pre-boil cubes for about 20-30 minutes, or until it is tender.
3.Arrange the cubes on your dehydrator trays, making sure they don't overlap each other.
4.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions)
•Dehydrating time: between 7-10 hours.
•Jicama will be leathery in consistency when dried.
•Please remember to rotate your dehydrator trays for even drying

Dehydrating Green onions: (1.76 oz OR 1/2 cup counts as 1 green on the Optimal 5&1 plan)

1.Peel and slice into 3/8" slices (or rings or diced!)
2.Arrange on your food dehydrator trays, try to make sure they don't overlap
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Dehydrated onion will be leathery when fully dried.
•Dehydrating time: between 4-12 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Green or Wax Beans: (2 oz OR 1/2 cup beans counts as 1 Green on the Optimal 5&1 plan)

1.Gently wash fresh green beans. Trim off the ends.
2.Blanch in a small amount of boiling water for about 4 minutes. Pat dry.
3.Arrange the green beans on your dehydrator trays, making sure the beans don't overlap.
4.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Dehydrating time: between 6-8 hours.
•Green beans will feel tough and brittle when dried.
•Please remember to rotate your dehydrator trays for even drying.

Dehydrating Zucchini or Yellow Squash (2.3 oz OR 1/2 cup squash is 1 Green on the Optimal 5&1 plan)
1.Wash and slice the zucchini and cut into 3/8" slices and throw away the ends. Steam zucchini over boiling water for a few minutes.
2.Arrange the zucchini on your food dehydrator trays, making sure the zucchini slices don't overlap.
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Zucchini will be brittle when fully dried.
•Drying time: between 5-11 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Tomatoes (2.63 oz OR 1/2 cup Tomatoes is 1 Green on the Optimal 5&1 plan)

1.Wash and slice the tomatoes into 3/8" slices. You may first dip them into boiling water to make skin removal easier if you wish to skin them. For cherry tomatoes, cut in half, no skinning required.
2.Arrange the tomatoes on your food dehydrator trays, making sure the tomato slices don't overlap - or if using the cherry tomato halves, place them cut side up to prevent dripping to the lower trays.
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Tomatoes will be leathery or brittle when fully dried.
•Drying time for tomatoes: between 5-12 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Turnips (2 oz OR 1/2 cup counts as 1 Green on the Optimal 5&1 plan)

1.Wash the turnip then peel to remove outer skin then slice in 1/8 inch slices.
2.Blanch or steam the turnip slices for 4 minutes then pat dry.
3.Lay them in single layer on trays
4.PLEASE NOTE 2 separate times for drying turnips. Dry for 1 hour at 150F. Reduce the heat to 135F
•The turnips will be crispy dry when they are done.
•Dehydrating time is about 4 hours (including the first hour at the higher temperature)
•Please remember to rotate your trays for even drying.

Dehydrating Kabocha or Delicata Squash-(2.3 oz OR 1/2 cup squash is 1 Green on the Optimal 5&1 plan)

1.Peel the squash and cut into small even cubes. This is best for even drying.
2.Steam over boiling water for about 7 minutes, or until your squash is tender.
3.Arrange the squash on your dehydrator trays, making sure they don't overlap each other.
4.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions)
•Drying time: between 7-10 hours.
•Squash will be leathery in consistency when dried.
•Please remember to rotate your dehydrator trays for even drying

Dehydrating Mushrooms-(2.75 oz OR 1/2 cup squash is 1 Green on the Optimal 5&1 plan)

1.Buy them pre-sliced for convenience. If you're using whole ones, gently wipe them with a clean damp cloth first to clean them. If whole, slice from the cap top down through the stem, into 3/8" slices.
2.Arrange your slices on your food dehydrator trays, making sure the slices don't overlap.
3.PLEASE NOTE that this needs 2 separate temps for drying mushroom: Turn on your food dehydrator at 90°F- 95°F  for two to three hours THEN set the temperature to 125°F and dry for the remaining time.
•Mushrooms will be leathery when fully dried.
•Drying time: 3 hours at low temperature, then up to 10 hours on higher temperature.
•Please remember to rotate your trays for even drying.