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Honey Corn Flatbread

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~ raw, gluten-free ~

Even though honey is not the main ingredient by volume, the slight sweet hint of it compels me to shine the spotlight upon it.

I use to think that honey was honey.  It wasn’t until I brought the raw food lifestyle into my diet that I even knew there was a difference between regular honey and raw honey.  Most golden honey you see on the shelf at your local grocery is far from having the health-promoting powerhouse of its natural, unpasteurized counterpart.

Texture and color will be the first indicator between regular honey and raw honey. Raw honey may appear to have granules and have a milky color while regular honey looks smooth and has a uniform color.  This smoothness is the result of pasteurization.  When selecting honey, make sure the words “raw” and  “unpasteurized” are on the label.

It is recommended to use honey from as close to where you live as possible, for it may be beneficial if you suffer from allergies.

It also helps to build your immune system and is filled with healthy, natural bacteria like acidophilus, which is terrific for the gut. The health benefits touted for this fantastic ingredient go on and on.  I just basically wanted to wet your whistle, hoping it would prompt you to do your own research. :)

I also wanted to share this quick snippet of info, and I get a lot of visitors to my site that is new to raw foods and are learning about the differences between raw and processed ingredients. For my recipes, I always use raw honey.  And for those of you who are used to dealing with it can back me up when I say that raw honey adds a different texture to a recipe.

Processed honey remains sticky, gooey, and liquidity.  Whereas raw honey is sticky and gooey too… but it will firm up as well. This adds a great benefit to many recipes that require a stiffer texture.  Since raw honey does remain firm in the jar unless you live in a very hot climate, you can soften it by placing the jar in the dehydrator at 115 degrees for a few hours, or you can place the closed jar in a bowl filled with hot water.

So onward to the flatbread here.  The texture of more on the thick side, maybe even a bit chewy.  It has a slight sweetness from the honey and corn, which by the way… complement one another beautifully.  I hope that you enjoy this recipe as much as we did.


Dry Ingredients:

Wet Ingredients:


Creating the dough:

  1. Place the oats in a food processor fitted with the “S” blade and process to a  flour consistency.  There will still be some small bits, but this is ok.
  2. Add psyllium, ground flax, onion powder, and salt.  Pulse till mixed — place in a large bowl.
  3. Add almond pulp, corn kernels, almond milk, and honey.  Mix with your hands, making sure everything is well combined.  Depending on how moist your almond pulp is, you may need to add additional almond milk so the dough sticks together nicely.  If you do this, add 1 Tbsp at a time.

To create flatbread:

  1. Create 1/4 cup-sized balls of dough.  Place the dough ball in between two teflex sheets or wax paper and with a rolling pin, flatten out into a long strip or whatever size, shape, and thickness you want.  I did two balls at the same time, spaced about 2″ apart.
  2. Fold the teflex sheet over, laying the rolled-out cracker into the palm of your hand and then gently peel the teflex sheet away.  If you rolled it too thin, it would be hard to get off.
  3. With the flattened dough now sitting in your hand, cup your hand as you turn it over and lay the dough on the mesh sheet.  By cupping your hand a bit, it causes folds or ripples in the dough.  You can skip this process and just lay them flat on the mesh sheet.  I like creating that “cooked appearance” but creating lumps and bumps as though the heat bubbled the dough.  Silly, perhaps, but fun.
  4. Sprinkle dried onion flakes (optional) and coarse sea salt on top of each cracker.
  5. Dehydrate at 145 degrees (F) for 1 hour, then reduce to 115 degrees (F) for 6-10 hours or until dry.
  6. Store in an air-tight container for 1-2 weeks.

To create biscuits:

  1. Roll the dough out onto wax paper about 1/4″ thick or thicker.  Using a round or oval cookie cutter, press the mold into the dough to create biscuit forms.  Transfer to the mesh sheet that comes with the dehydrator.
  2. You can also create 1/4 cup sized balls and hand-shaped into biscuits.
  3. Sprinkle dried onion flakes (optional) and coarse sea salt on top of each biscuit.
  4. Dehydrate at 115 degrees (F) for 6-10 hours or until desired dryness is achieved.  I left mine with some moisture, so it was more like a biscuit than a cracker.
  5. Store in an air-tight container for 1-2 weeks.

The Institute of Culinary Ingredients™

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 essential to taste test as you build a recipe.  Learn why (here).
  • Don’t own a dehydrator? Learn how to use your oven (here). I do, however honestly believe that it is a worthwhile investment. Click (here) to learn what I use.

10 thoughts on “Honey Corn Flatbread

  1. Can hardly wait to try this. thank you, Thank you,

  2. Laurie says:

    Buenas tardes Amie Sue!

    Can you believe that I’m hoping the rain will leave us soon and wanting hot days back!? hehe All so that I can make a bunch of dehydrated goodies from the recipes I’m gathering from your site. This one just went on the list.

    Question – is there something I can substitute for the psyllium?….. To be honest I do not have the gumption to go and hunt for the possibility of finding this here. You know my predicament of living in foreign country and the lack of finding things. *sigh*

    I can get a wonderful raw harina integral (whole wheat) here that is super course ground, with the fine flour sifting to the bottom of the bag and the shell part staying at the top. Could I use this instead?.. I’m not sensitive to wheat… please don’t shoot the newbie if I missed why this might be a no no to consume. lol .. if it’s “legal” to use, I could always send you a photo to show you how course it really is.

    Thanks for yet another informative article (I already knew about the honey info) to go with your recipe. It looks like yet another winner!


    • amie-sue says:

      Buenas tardes Laurie! (thank goodness for copy and past) and the fact that I trust you said something nice. haha. I actually know what you said, I am just being silly. :P

      Hot days?!! Oh dear. hehe I like warm weather but no too hot. I LOVE the rain. We have been enjoying some strong winds lately. Most people don’t like wind either and I do know it can cause damage if too strong, but I love to hear the force of it whirling around the trees, the hollowing. Perhaps I am just strange? lol

      Regarding the psyllium. It is there for “glue” and texture well and of course nutrition. I try to make sure that each ingredient offers up something good for the body. :) But I understand your position and location. I would replace it with an equal amount of ground chia seed or flax seeds. As far as harina goes… I don’t know much about it. It’s not a raw product but the stronger issue for me/ us… is that we can’t have wheat, so therefor I don’t know how to really play around with it. And Laurie, I would never “shoot” you, silly girl. I am here to support you, to try to help you create better dishes for you and your family to enjoy. We all do our best according to how we need to individually feed our bodies, and to do our best with what ingredients we can obtain. I get readers all the time that ask if they can bake my recipes. If they don’t have a dehydrator and want to bake it… I say go for it… because in the end at least I know they are using better ingredients and quality foods. hehe I have caught Bob toasting my raw breads. It cracks me up more than anything. The irony behind it. Anyway, I am rambling….

      It is always a pleasure to hear from you. Have a blessed evening and stay…aaah, cool? lol amie sue

      • Laurie says:

        Buenos días Amie Sue!

        Yes hot days! We are in the height of our summer right now and have had a few days of rain. It started with storms that were ferocious and then worked into calm steady rains on and off. It was much needed… I need the hot weather back, or at least the rain gone, because my homemade dehydrator doesn’t perform so well with high moisture in the air. Plus if it’s hot, we can put our dehydrator on the terraza and only need the fans for drying, using the wonderful sun’s heat resource… btw, I love rainy weather too, with lightening and thunder and wind, so that makes at a minimum two strange people on this earth. ;-)

        You know I was wishing for an edit button after I’d entered my comment. Not long after writing it I came across some recipes with the psyllium in it and it became obvious to me that it had been used in this recipe as a gluing agent. From all of the things I’ve learned on your site, I immediately knew what I could substitute for it. Yay!

        Any people reading this comment section, I’d like to say that Amie Sue is a wonderful supporter of everyone’s paths in eating. She begrudges no one for not being a pure raw foodist. She’s always ready to help, make suggestions, and throw a cyber smile your way. I feel very blessed in having her to go to for recipes, raw food chef expertise, support, and her warmness… Thanks Amie Sue! =)

        Oh Bob! hehe

        Btw, it’s still drab this morning and threatening to rain again. I guess I have more time to plan what to dehydrate, huh. lol


        • amie-sue says:


          You are about as sweet as they come. Thank you for such kind and generous words. :) You made my day!

          Now I understand why you want the the hotter days… so you can get that dehydrator going. hehe I think in my ole age, I am learning to enjoy all seasons and weather patterns. Mainly because there just isn’t a darn thing I can do to change it so I might as well learn to enjoy it. hehe I have lived in -30 (F) to 120 (F). I will admit though as long as I have some shelter, I would take the -30 over 120 degrees. lol

          Have a glorious weekend! Off to relax with the man of my life. amie sue

  3. Mary says:

    Hi Amie Sue,

    This is my first comment. I’ve been absolutely loving your site since I discovered it several months ago. It truly is one my daily joys perusing your recipes. One of my favorites to fantasize about making is the grasshopper cake (pie?). Waiting for a special occasion to create such a piece of art. Anyway, thank you so much for opening this up as a gift for everyone. It’s been one for me.

    I’ve made a few of the recipes and really enjoyed them. One of my favs so far are the vinegar and dill broccoli nibblers, which I’m about to make again today. YUM!

    To my question of the day…any thoughts on how to make this recipe minus the honey? I’m on a modified candida diet, so I’m not doing any of the recipes with nutritional yeast or sweeteners other than stevia. Btw, I love that you use stevia in some of the recipes. I’ve also found, that if used well, it’s not really discernible as stevia. I’d love to see you do more desert recipes just with stevia, or perhaps vegetable glycerin–super low glycemic, if you feel so inclined. I use the combo of those two in my coconut cream, and it absolutely delicious. You’d never know.

    Anyway, thanks so much for all the guidance and heart in this site and your thoughts on going sans honey in this recipe.


    • amie-sue says:

      Good afternoon Mary,

      It is so nice to hear from you. Thank you for commenting. Don’t fantasize to long on the Grasshopper Pie… do it will the inspiration is strong. :) Everyday is a day of celebration… so now you have an occasion. hehe

      I am thrilled that you tried the Broccoli Nibblers! So many people wrinkle their noses at broccoli and I know this recipe was a bit of stretch, so thank you for trusting it and enjoying the outcome. You can make the Broccoli Nibbers with any of the sauces that I provide for the kale chips too. Keep that in mind. So on the question of the day…

      Q ~ Any thoughts on how to make this recipe minus the honey? I’m on a modified candida diet.
      A ~ You could simply omit it and use stevia instead. If you want a hint of sweet added. It will help compliment the slight sweetness in the corn. Just add a little bit and taste test. The beauty of raw and taste testing. Add more as needed.

      I have always enjoyed using stevia but Bob doesn’t like it. In my recipes I usually pair it with another sweetener, elevating the sweetness without adding more “natural sugars” but I have to be careful about using it solely. He can detect it real easy. hehe If you ever wonder if you can use stevia in place of sweeteners in other recipes just ask and I will help you the best I can.

      Keep in touch Mary and have a blessed evening. amie sue

  4. Azna Dharini says:

    Hi. Please excuse me for asking, but why use honey when honey is not considered vegan?

    • amie-sue says:

      Hello Azna,

      You are welcome to ask any questions. :) I don’t state on this recipe that it is vegan. Each person has their own convictions on what ingredients they will or won’t eat. Many vegans eat honey, and many don’t. My husband and I occasionally have honey and don’t have an issue with it. I used honey in this recipe because it compliments the flavor of the corn and gave the recipe the end flavor that I was aiming for. If honey is an issue for you, feel free to substitute it with whatever liquid sweetener you feel comfortable with. Just be aware that different sweeteners will alter the flavor of these flatbreads.

      I hope that answered your question. blessings, amie sue

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