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Cinnamon and Sugar Pretzels (raw, vegan, gluten-free)

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Cinnamon-and-Sugar-Pretzels-mainThese past few weeks I have been blessed with a bounty of almond pulp.  I have two girlfriends who enjoy nut milk but don’t take the time to make it for themselves.  So, I offered a trade.  I told them that I would make fresh nut milk for them if they would buy the nuts and I could have the nut pulp.

I thought this was rather brilliant of me since I don’t drink a lot of nut milk and I was finding it hard to create all my recipes where I wanted to experiment with nut pulp.  Problem solved for now.  But even these two amazing ladies can’t keep up with my addiction need for nut pulp and can only drink so much milk before it is coming out of their….ears! hehe  But in the meantime, I am not going to complain, but only rejoice in my little goldmine of almond pulp.

Just in case you are new to raw foods, nut pulp is the by-product of making nut milk.  You can read more about it here.  And if you are one who drinks commercial almond milk, I beg you to try making your own.  It tastes light years better!  You can make it as creamy or thin as you want.

You can sweeten it and tailor it to where it will make your taste buds sing.  And when your taste buds sing, you can’t help but dance and when you dance you can’t help but smile and when you smile…there is joy in your heart.  Who knew all that could come from making nut milk. :)  I don’t mean to be silly here,  just trying to encourage you to really enjoy your time  preparing healthy foods in your own kitchen.

One of the key ingredients in this recipe is cinnamon.  I have talked about cinnamon before but I think it is important to point out a few things about it before I let you go.  Not all cinnamon is created equal.  Depending on the type of cinnamon you use, it can make or break a recipe.  There was a time in my life where I had no idea that there was a difference in cinnamons.  Cinnamon was cinnamon, right?  Wrong.  If you are scratching your head thinking, “What’s the big deal?”  I ask you to read this post  that I did on cinnamon.   Trust me, it makes a difference.

These pretzels can be left slightly soft or they can be dried hard and crunchy. If you want to make them crunchy, keep them in the dehydrator until that is achieved.  Keep in mind that this recipe isn’t a really sweet one.  You can make  adjustments while making the batter if you have a sweet tooth.  I was delightfully surprised when I took them out the of the dehydrator and found that they had naturally darkened… just as if they had been baked.  To much fun!


yields 12 large

  • 2 Tbsp raw coconut crystals
  • 1/2 Tbsp ground Ceylon cinnamon
  • Coarse sea salt


Create the batter:

  1. In a food processor, fitted with a “S” blade, pulse together the almond pulp, ground flax-seed and salt.
  2. Add almond butter, water, Braggs Aminos, sweetener, and vanilla.  Process until everything is well combined.

Piping the pretzels:

  1. You will need a disposable piping bag and a 1/2″ piping tip. Click (here) for the supplies that I use.
  2. Place the piping tip in the bag and cut the tip-off so the tip pokes through but is nice and snug in the bag.  If the hole is too big, the tip will shoot right out once you apply pressure to the bag.
    • Once you have the tip in place, slide the bag into a tall glass and fold the edges over the glass rim.   This will create a stand and it will make it easy to fill it with the batter.  I posted photos below.
  3. Fill the piping bag with batter, about 3/4 quarter of the way full.
    • Work all of the air bubbles out of the bag so that it doesn’t “burp” while creating a line of dough.
    • You will need to re-load the bag 1-2 times throughout the process.
  4. Place a non-stick sheet on the mesh sheet that comes with the dehydrator.
  5. Place the pretzel template under the non-stick sheet.  This will help you in create consistent shapes.
  6. Hold the bag at a 22 1/2 degree angle and with a steady, consistent pressure, squeeze the batter out and slowly slide the tip.
    • Don’t go to fast and cause the line to break and don’t go to slow which will cause bulges.  You will quickly get the hang of it.
  7. Mix together the coconut crystals and cinnamon. Sprinkle the mixture over the piped pretzels.
  8. Sprinkle a coarse sea salt on top and lightly press it into the dough.  Because we are not using yeast these pretzels won’t rise causing the dough to grab onto the salt, so we have to help it a little. :)
  9. Dehydrate at 145 degrees (F) for 1 hour to set the “outer crust”.
    • Continue drying at 115 degrees (F) for 6-8 hours or until dry.
    • Part way through the drying process, remove the pretzels from the non-stick sheet and place on the mesh sheet to help speed up the dry time.
    • They do firm up a tad more once they cool.
  10. Store in an airtight container for up to a week.  If they soften before eaten, pop them back into the dehydrator to firm them up.

The Institute of Culinary Ingredients™

  • To learn more about maple syrup by clicking (here).
  • Click (here) for my thoughts on raw agave nectar.
  • What is Himalayan pink salt and does it really matter?  Click (here) to read more about it.
  • Learn how to make your own raw almond butter by clicking (here).
  • Learn how to grind you own flax-seeds for ultimate freshness and nutrition.  Click (here).
  • Braggs Aminos is a gluten-free, soy-free… soy sauce substitute.  There are many other comparable products that you can use. Click (here) to learn more about them.

Culinary Explanations:

  • Why do I start the dehydrator at 145 degrees (F).  Click (here) to learn the reason behind this.
  • When working with fresh ingredients it is important to taste test as you build a recipe.  Learn why (here).


One of the greatest joys when creating raw food recipes is experimenting with different ingredients… a practice that I highly encourage.  Daily I get questions regarding substitutions.  Of course we all might have different dietary needs and tastes which could necessitate altering a recipe.    I love to share with you what I create for myself, my husband, friends and family.  I spend a lot of time selecting the right ingredients with a particular goal in mind, looking to build a certain flavor and texture.
So as you experiment with substitutions, remember they are what they sound like, they are substitutes for the preferred item.  Generally they are not going to behave, taste, or have the same texture as the suggested ingredient.   Some may work, and others may not and I can’t promise what the results will be unless I’ve tried them myself.   So have fun, don’t be afraid,  and remember, substituting is how I discovered many of my unique dishes.

8 thoughts on “Cinnamon and Sugar Pretzels (raw, vegan, gluten-free)

  1. Blanca says:

    Gracias por sus recetas yo no hablo ingles pero si lo entiendo al leer ,definitiva mente, Dios me puso esta paguina de usted,gracias por sus recetas y por compartir sus dones que Dios le da oidria uster trabajar en un cheescake de millet sin nada de aceites ni grasas DIOS la Bendiga sienpre

    • amie-sue says:

      Google translated…

      “Thank you for your recipes I do not speak English but if I get to read, definitely mind, God gave me this paguina of you, thanks for your recipes and for sharing your gifts that God gives oidria uster work in a cheescake of millet without any oils or fats Bless sienpre”


      Hello Blanca… thank you so much for leaving a comment here. I ran your response through Google translate. Can you clarify a bit as to what you meant in the last sentence? :) Many blessings, amie sue!

  2. GypsiSky says:

    Omg… I so love pretzels! Thank you so much for another amazing recipe!!

  3. GypsiSky says:

    As always, another winner! Is it possible to make this a savory pretzel as opposed to sweet? What would I need to alter besides the toppings?
    Thank you so much for freely sharing your passion!

    • amie-sue says:

      Sure thing Gypsisky. Omit the sweeteners and for the topping your could use sesame or hemp seeds. :) Have a wonderful day, amie sue

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