Sumac! A Gluten-Free Spice that Shines

gluten-free sumac recipe 2Participants at last weekend’s IPE’s Iron Chef competition in Penticton were challenged to use a local spice, ‘sumac’ in every dish of a four-course menu.


Okanagan Rawsome’s Chef and Ceo, Afke Zonderland  shares what she knows about Sumac!

“Sumac is a spice that is used liberally in middle Eastern and Arabic food and in the meals of First Nations tribes across North America to address digestive ailments, reproductive problems and even urgent arrow wounds.

  • The berry with a distinct lemony flavour was the only ‘sour spice’ prior to the prevalence of the lemon tree.
  • Also known as za’atar, find this spice in well-stocked specialty stores.
  • Make your own za’atar by mixing equal amounts of thyme, sumac and sesame seeds.
  • Use za’atar to add a fragrant nutty flavour to  salads or as a rub on roasted, root crop veggies.

Za’atar is an ingredient in many Greek and Moroccan type meals, including ‘Fattoush!’ 

Most of the veggies in this recipe are growing fresh in our garden at the moment. Add feta cheese for a more familiar Greek salad.

  • fattoush-salad1/2 cup lemon juice
  • 1/2 cup olive oil
  • 2 to 4 cloves garlic, minced
  • Salt & pepper to taste
  • 2 cups shredded romaine lettuce
  • 1 large or 2 small cucumbers, small dice
  • 2 cups of fresh tomatoes, quartered in bite-size pieces
  • 1/2 cup chopped parsley
  • 1/4 cup chopped mint leaves
  • 1 red or orange pepper, diced
  • 3 scallions, finely sliced (or red onion)
  • 1 teaspoon sumac
  • 2 pieces of (gluten-free) pita bread toasted until golden brown, broken into pieces.

Masala Chai

Making your own spice blends is fun and the end results can be shared with friends as gifts in a pretty jar with a ribbon or twine. One of my favorite spice mixes to have in the pantry is Masala Chai. Make up a blend of the following for a delicious green tea:

  • chai-masalagreen cardamom pods
  • cinnamon sticks
  • fennel
  • dried ginger slices
  • cloves or pepper corns
  • star anise
  • Leave out the pepper if you don’t like the spiciness. Leave out the fennel if you don’t care for licorice flavour.

Steep these spices, whole or slightly cracked,  in milk. I tend to make a strong tea with boiling water and then make a frothy latte with warm milk in the blender. This lessens the risk of a massive stove clean up when the milk gets too large for the pot.

Read up on the health benefits of the individual spices and feel good about putting your hands around a warm cup of Masala Chai on a rainy September day.


Okanagan Rawsome 5

Introducing NEW Onion-Herb Beet Crisps

100% Non-GMO • Soaked & Sprouted Seeds • Dehydrated at Low Temperatures
• No Refined Sugars • Low-Glycemic •

Okanagan Rawsome’s mission is to awaken your taste buds!
Delicious raw, sprouted, gluten free, vegan crisps – now in five fabulous flavours! 

Beets x 3

Onion-Herb Beet Crisps

Onion-Herb BEET CRISPS are packed with local organic beets, carrots and onions combined with sprouted seeds and a yummy blend of spices.

  • LOCAL Organic Veggies
  • 99% ORGANIC Ingredients

Onion-Herb Beet Crisps are delicious with your favourite cheese, hummus, or pesto. Make an open-faced sandwich using a Beet Crisp as a base!

INGREDIENTS: *ground flaxseeds, *carrots, *sprouted buckwheat, *sprouted sunflower seeds, *beets *zucchini, *sprouted lentils, *onions, onion powder, oregano, garlic powder, *sea salt, cumin (*organic)

A source of pure plant energy, these living whole food snacks are low-glycemic, promote weight loss, reduce inflammation. Loaded with organic ingredients and local produce, Okanagan Rawsome is real food that nourishes your body – and soul! 

Meet the Okanagan Rawsome Farmers

Farming runs in the family at Okanagan Rawsome

How Okanagan Rawsome Crisps are Made


Gluten-Free Carrot Crisps

Spicy Chia-Hemp Carrot Crisps

Spicy Chia-Hemp Carrot Crisps

Spicy Chia-Hemp CARROT CRISPS are spicy snacks made with locally grown carrots & zucchini, chia, hemp, and sprouted lentils to enhance nutrient bioavailability. The carrots provide a high-source of Vitamin A.

  • LOCAL Organic Veggies
  • 96% ORGANIC Ingredients

Chia-Hemp Carrot Crisps are delicious with your favorite cheese, hummus, and/or a slice of avocado. Make an open faced sandwich using a Carrot Crisp as a base!

INGREDIENTS: *carrots, *ground flax seeds, *sprouted buckwheat, *zucchini, *sprouted lentils, hemp hearts, *chia seeds, *sea salt, cumin, cayenne, onion powder, oregano, garlic powder (*organic)

How Carrot Crisps are Made


Okanagan Rawsome Flax Sesame

Flax Sesame Apple Crisps

Flax Sesame Apple Crisps

Flax Sesame APPLE CRISPS  light, flavour-packed zesty treat made with oranges and lemons. We grind whole flax seeds to preserve valuable Omega-3 fats. Dehydration happens at low temperatures, protecting valuable living enzymes!

  • LOCAL Organic Apples
  • 96% ORGANIC Ingredients

Delicious with a seed or nut butter. Visit the recipe section of our website for other suggested pairings and rawsome recipes!

INGREDIENTS: *apples, *coconut, *ground flax seeds, *sesame seeds, *dates, hemp hearts, *oranges, *lemon juice, cinnamon, ground ginger, *sea salt (*organic)

How Apple Crisps Are Made


Okanagan Rawsome Flax Sesame

Chocolate Ginger Apple Crisps

Chocolate Ginger Apple Crisps

Chocolate Ginger APPLE CRISPS offer dark chocolate-coconut decadence in a delicious mixture of organic Okanagan apples, ginger, sprouted seeds, sprouted buckwheat, and dates. 

  • LOCAL Organic Produce
  • 90% ORGANIC Ingredients

Choc-Ginger Apple Crisps are delicious on their own or with a serving of ice cream made with frozen bananas & vegan chocolate pudding.

INGREDIENTS: *apples, *sprouted buckwheat, *ground flax, *dates, *sprouted sunflower seeds, *sprouted pumpkin seeds, ginger slices, dark chocolate (cocao, sugar, non-GMO soya lecithin, vanilla flavour), *coconut, ground ginger, *lemon juice, cinnamon, *sea salt (*organic)

Available in convenient single-sized portions.


Cran Raisin Apple Crisps

Cranberry Raisin Apple Crisps

Cranberry Raisin Apple Crisps

Cran-Raisin APPLE CRISPS combine sprouted buckwheat with delicious organic cranberries, raisins, and organic Okanagan apples to create a naturally sweet and filling snack. 

  • LOCAL Organic Apples
  • 99% ORGANIC Ingredients

Crumble a few pieces of Cran-Raisin Apple Crisps onto plain yogurt or sprinkle some on top of your morning cereal to add live enzymes and easy to digest protein to kick start your day!

INGREDIENTS: *apples, *sprouted buckwheat, *ground flax, *dates, *sprouted sunflower seeds, *sprouted pumpkin seeds, *raisins, *cranberries, cinnamon, ground ginger, *orange zest, *sea salt (*organic)

Available in convenient single-sized portions.


Serving Suggestions!Okanaga Rawsome Collage 9Okanagan Rawsome Nutrition


Okanagan Rawsome CCA ReviewOkanagan Rawsome is a proud Sponsor of the Canadian Celiac Association’s Classes for the Newly Diagnosed. Details here!

Find Okanagan Rawsome at retailers in Victoria and across Vancouver Island!

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