Wednesday, November 18, 2015

Pumpkin Apple Spice Smoothie Bowl ~ Raw Food Recipe





Every year I dread the end of summer, but then fall comes and I think, "No, this is my favorite time of year!" Fall is apples, and pumpkins, and pea soup, and cider mills, and wineries, and music, and being cozy. 



  


This smoothie bowl doesn't contain any actual pumpkin, but will convince you otherwise!Instead, I've used carrots, which are always available. It will get your day started in a delicious way and give you plenty of energy to enjoy whatever these glorious fall days bring your way!






ingredients
  • 1 cup carrots, cut into chunks
  • 1 banana, sliced and frozen
  • 1 cup almond milk 
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon allspice
  • pinch nutmeg
  • 1/2 cup chopped dates
  • 1/4 cup chopped pecans or other nuts
  • 1 cup chopped apples

directions
  1. In a high powered blender, puree the carrots, banana, and almond milk until very smooth.
  2. Add in the cinnamon, ginger, allspice, and nutmeg and pulse a few times to blend well.
  3. Pour into a bowl and add the chopped dates, pecans, and apples. A sprinkle of coconut flakes goes well, too!







nutritional information:       calories: 345       fat: 7 gr       carb: 51       pro: 6

Monday, November 16, 2015

Raw Food Recipe Menu: November 15, 2015






 
Breakfast
Buckwheat Coco Puffs

4 servings ~ $.73 per serving



ingredients
  • 1 cup buckwheat groats, soaked ($.75)
  • 2 ripe bananas ($.30)
  • 3 tbsp coco or cacao powder ($.15)
  • 1/2 tsp vanilla ($.10)
  • 1/2 tsp salt1/2 cup almond milk ($.40)
directions
  1. Rinse one cup buckwheat groats and then soak in about two cups water for 5-6 hours or overnight. Rinse the buckwheat groats well. There will be a gooey or gelatinous coating on the groats and and they will need to be rinsed several times. 
  2. Once rinsed, drain well and pat with a towel to remove most of the water.In a food processor with the S blade, add the banana, cocoa or cacao powder, vanilla and salt. 
  3. Process for a minute or two until very creamy. 
  4. Fold into the buckwheat groats. 
  5. Then spread the mixture in clusters about 1/4 inch thick on the teflex or plastic sheets in a dehydrator. Dehydrate for about 4 hours, then turn over and dehydrate for another 2-3 hours, until the clusters are dry but pliable. 
  6. They don't seem to get brittle dry, but stay a little bit pliable. 
  7. Break up into smaller clumps. These can then be stored in an airtight container at room temperature for 3-4 days. Serve with 1/2 cup almond milk.





nutritional information:      calories: 333       fat: 10 gr      carbs: 50 gr      protein: 7 gr





Lunch
Coconut Cashew Soup
Serves 2 ~ $4.04 per serving






Oh. Yeah. Coconut butter is divine. Artisana makes organic, raw and vegan nut butters and coconut products. They provided some of their coconut butter and nuts butters for me to try, which are great straight from the jar and worked out really well in this easy and convenient soup.  


ingredients 
  • 4 tablespoons artisana coconut butter ($2.20)
  • 4 tablespoons artisana cashew butter ($2.35) 
  • 1 1/2 cup water
  • 3 dates ($.60)
  • 2 tablespoons cilantro leaves ($.10) 
  • 1 clove garlic
  • 1 teaspoon red pepper flakes
  • 1/4 teaspoon cayenne
  • juice of one lime ($.50)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cucumber, sliced into noodles ($.89)
  • 1/2 avocado, chopped ($.88)
  • 1 medium onion, minced
  • 2 stalks celery, minced ($.20)
  • small bunch cilantro leaves ($.05)
  • 1 cup cherry tomatoes, halved ($.30)
  • red pepper flakes


directions
  1. In a blender, process the coconut butter, cashew butter (almond butter will work as well), water, dates, cilantro, garlic, red pepper flakes, cayenne, lime juice, salt and pepper. 
  2. Puree until as smooth as possible.
  3. Cut the cucumber into noodles and put in bowls with the avocado, celery, cilantro, and cherry tomatoes. 
  4. Using a wire mesh strainer, strain the coconut and nut butter soup base. This will take out any larger pieces of dates or spices. A higher powered blender may make this step unnecessary. 
  5. Add a sprinkle of red pepper flakes.


nutritional information:      calories: 537       fat: 44 gr       carbs: 33 gr       protein: 11 gr






Dinner
Sweet Potato Noodles
serves 3 ~ $1.95 per serving








ingredients

  • 3 sweet potatoes ($3.00)
  • 3 green onions ($.50)
  • 6 tablespoons agave or maple syrup ($.60)
  • 3 tablespoons olive or flax oil ($.30)
  • 3 tablespoons lemon juice ($.30)
  • 2 tablespoons balsamic vinegar ($.20)
  • 1 clove garlic, pressed
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon cracked black pepper
  • 3 green onions, sliced
  • 1/4 cup walnuts ($1.00)
directions
  1. Spiralize the sweet potatoes using your chosen tool and method. 
  2. Whisk together the agave, olive oil, lemon juice, vinegar, salt, and pepper. 
  3. When ready to serve, toss with the sliced green onions and walnuts. 
  4. If desired, warm the noodles in a dehydrator or a warm pan before serving. 
  5. Store the noodles and dressing in separate containers.


nutritional information:      calories: 646      fat: 36 gr      carbs: 79      protein: 13 gr






Dessert
Plum Pie
serves 3 ~ $2.47 per serving




  • 1/2 cup walnuts ($1.00)
  • 1/2 cup raisins ($.85)
  • 3 plums, sliced thinly ($3.00)
  • 3 tablespoons coconut butter ($1.65) 
  • 2 tablespoons coconut nectar ($.40)

  • banana ice cream ($.50)
  • blackberry puree





In a food processor fitted with an "S" blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.

In the food processor, again with the "S" blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top. 

This goes really well with a bit of banana ice cream and a bit of blackberry puree.



nutritional information:       calories: 396      fat: 19 gr      carbs: 60 gr      protein: 6 gr


 

Total cost for the day: $9.22
total calories: 1,744
total fat: 139 gr
total carb: 222 gr
total protein: 37 gr

Thursday, November 12, 2015

Buckwheat Coco Puffs ~ Raw Food Breakfast Recipe


 
 
 
4 servings ~ $.73 per serving

 
I love soaked and dehydrated buckwheat groats. They get crisp and puffy and light, like the puffed rice  remember in chocolate Crunch bars. Maybe that's why I always associate them with chocolate! Anyway, this makes a great and fun breakfast that will give you energy and keep you full all morning.

ingredients
  • 1 cup buckwheat groats, soaked ($.75)
  • 2 ripe bananas ($.30)
  • 3 tbsp coco or cacao powder ($.15)
  • 1/2 tsp vanilla ($.10)
  • 1/2 tsp salt1/2 cup almond milk ($.40)
 
 
 
 
 
 
directions
  1. Rinse one cup buckwheat groats and then soak in about two cups water for 5-6 hours or overnight. Rinse the buckwheat groats well. There will be a gooey or gelatinous coating on the groats and and they will need to be rinsed several times. 
  2. Once rinsed, drain well and pat with a towel to remove most of the water.In a food processor with the S blade, add the banana, cocoa or cacao powder, vanilla and salt. 
  3. Process for a minute or two until very creamy. 
  4. Fold into the buckwheat groats. 
  5. Then spread the mixture in clusters about 1/4 inch thick on the teflex or plastic sheets in a dehydrator. Dehydrate for about 4 hours, then turn over and dehydrate for another 2-3 hours, until the clusters are dry but pliable. 
  6. They don't seem to get brittle dry, but stay a little bit pliable. 
  7. Break up into smaller clumps. These can then be stored in an airtight container at room temperature for 3-4 days. Serve with 1/2 cup almond milk. 





nutritional information:      calories: 333       fat: 10 gr      carbs: 50 gr      protein: 7 gr
 
 

Monday, November 2, 2015

Raw Food Recipe Menu: November 1, 2015







Even though we enjoyed a beautiful, warm, sunny day here today, hard core fall is coming. This menu has some heavier, more substantial meals using seasonal produce. Pears are plentiful right now and citrus is coming into its best season soon. You should be able to score some great tasting produce at reasonable prices!




Breakfast
Simple Fruit and Berries

serves 2 ~ $2.08 per serving





Simple, juicy, and delicious ... everything that's the best of raw plant foods ...

ingredients
  • 1 peach, sliced ($.80)
  • 1 plum, sliced ($.90)
  • 1 apple, sliced ($1.25)
  • 1/2 cup blueberries ($.50)
  • 1 tablespoon lemon juice ($.20)
  • 2 tablespoons chopped walnuts ($.50)

directions
  1. Slice the fruit, mix together, add a splash of lemon juice and chopped walnuts (a bit of nut milk would be good, too ... like a bowl of fruit cereal).

nutritional information: calories: 137 fat: 1 gr carbs: 33 gr protein: 2 gr




Lunch
Grapefruit Pear Salad
serves 2 - $2.50 per serving


salad
  • 1 grapefruit ($.50)
  • 2 pears, sliced ($1.40)
  • 1 small onion, thinly sliced
  • 1 head romaine, chopped ($1.90)
  • 1/4 cup walnuts ($.50)


dressing
  • 2 tablespoons lemon juice ($.20)
  • 3 tablespoons olive oil ($.30)
  • 2 tablespoons agave ($.20)
  • pinch nutmeg
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper



directions
  1. Cut the grapefruit by first slicing off about 1/4" off the top and bottom.
  2. Stand the grapefruit up on a cut side and slice along the outside curve of the fruit, cutting away the skin and pith.
  3. Use a sharp knife to cut each grapefruit section away from the membrane.
  4. Slice the pears and onions, and chop the lettuce.
  5. Toss together and sprinkle the walnuts on top.
  6. Whisk together all the dressing ingredients and drizzle over the top.


nutritional information: calories: 304 fat: 17 gr carbs: 40 gr protein: 5 gr








Dinner
Pad Thai

serves 2 ~ $2.28 per serving


ingredients


  • 2 medium zucchini ($1.20)
  • 1 carrot ($.15)
  • 1 bunch green onions, sliced ($.59)
  • 1/2 red bell pepper, sliced ($.50)
  • large handful mung bean sprouts ($.75)
sauce
  • 4 tablespoons almond butter ($.80)
  • 1/2 in piece ginger, peeled
  • 1 tablespoon braggs aminos or soy sauce ($.10)
  • 1 clove garlic ($.05)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon cayenne (or to taste)
  • 1/2 teaspoon salt
  • 2 tablespoons chopped cashews ($.20)

directions
  1. Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. 
  2. Toss with the bell pepper, green onion, and bean sprouts.
  3. In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw.
  4. Pour over noodles, toss lightly, serve. 





nutritional information:        calories: 345        fat: 23 gr        carbs: 30 gr         protein: 8 gr







Dessert
Chocolate Orange Mousse

serves 2 ~ $.99 per serving 
 




ingredients
  • 1 ripe avocado, chopped ($.88)
  • 2 bananas, chopped ($.30)
  • 3 tablespoons cocoa or cacao powder ($.60)
  • 1 tablespoon coconut oil, melted
  • 2 tablespoons agave ($.20)
  • 1/2 dropper liquid stevia
  • 1/4 teaspoon orange extract

directions
  1. Combine all ingredients in a food processor fitted with an "S" blade and process until very smooth.
  2. Add coconut oil to room temperature or warmer ingredients only, otherwise the coconut oil will harden into little lumps before it has a chance to blend.
  3. Chill for at least a half hour before serving.
  4. Top with a few orange sections and/or pieces of fruit and a pinch of orange rind, if desired.






nutritional information: calories: 321 fat: 16 gr carbs: 41 gr protein: 5 gr



Total cost for the day: $7.58
total calories:  1,107
total fat: 57 gr
total carb: 144 gr
total protein: 20 gr











Monday, October 19, 2015

Raw Food Recipe Menu: October 18, 2015






Breakfast
Orange Banana Breakfast Salad
serves 2 ~ $2.25 per serving






Orange Banana Breakfast Salad
serves 2 ~ $2.25 per serving


This salad is so simple and is delicious and super healthy for breakfast. It's the very beginning of citrus season so oranges are exceptionally tasty right now as well. 


ingedients
salad
  • 1 head romaine, chopped ($1.70)
  • 1 orange, peeled and sectioned ($.50)
  • 1 banana, sliced ($.30)
  • 2 tablespoons sliced onion

dressing
  • 2 oranges, peeled and sectioned ($1.00)
  • 2 tablespoons balsamic vinegar ($.20)
  • 2 tablespoons maple syrup (or two droppers stevia) ($.40)
  • 3 tablespoons tahini ($.40)
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • crushed red pepper flakes for the top

directions
  1. Prepare the salad ingredients.
  2. Place all the dressing ingredients except the crushed red pepper flakes into a blender and puree until very smooth. 
  3. Assemble the salad ingredients on plates or in bowls. Add the orange sections, banana slices, and onion to the top.
  4. Pour salad dressing over and add a sprinkle of black pepper or crushed red pepper flakes. I added both.

nutritional information:       calories: 256      fat: 15 gr      carbs: 33 gr      protein: 6 gr



 

Lunch
Chocolate Chia Smoothie
serves 1 ~ $2.15 per serving
 
 
 
ingredients 
This is a simple, creamy ~ kind of decadent ~ way to start the day, that's also packed with healthy protein and omega-3s.
In a blender, combine all ingredients except for the pistachios. Puree until very smooth. Top with a few chopped pistachios, if desired.
 
 
nutritional information:       calories: 555      fat: 21 gr      carbs: 81 gr      protein: 26 gr
 
 
 
 

 
Dinner
Black Bean Soup with Sweet Potatoes

serves 4-5 ~ about $2.50 per serving
 
 



Egads! This is not raw! But it's great tasting and healthy, too. This soup, from Dreena Burton's Plant Powered 15 book, has an irresistible quality, the flavors are deep and earthy with some sweetness from the potatoes. Don’t let the number of ingredients intimidate you - they build layers of flavor, but this soup is not at all difficult to make!


ingredients
  • 1-2 tbsp water
  • 1 1/2 - 1 3/4 cups chopped onions (one large onion)
  • 1 1/2 cups combination of chopped red peppers and green peppers
  • 1 1/4 tsp sea salt
  • freshly ground black pepper to taste (generous is good)
  • 2 tsp cumin seeds
  • 2 tsp dried oregano leaves
  • 1/4 tsp allspice (rounded)
  • 1/4 tsp (or less/more, to taste) red pepper flakes
  • 4 medium-large cloves garlic, minced or grated
  • 4 1/2 - 5 cups black beans (reserve 1 cup; this is three 14 or 15 oz cans)
  • 3 cups water
  • 2 tbsp tomato paste
  • 1 tbsp balsamic vinegar
  • 2 tbsp freshly squeezed lime juice
  • 1/2 - 1 tsp pure maple syrup
  • 1 bay leaf
  • 1 1/2 cups cubed (in small chunks, about 1/2”) yellow sweet potato (or can substitute      white potato)
  • Chopped cilantro for serving
  • Extra lime wedges for serving
  • Chopped avocado tossed with lemon juice and dash of salt, for serving

directions
  1. In a large pot over medium-high heat, add water, onions, red and green peppers, salt and pepper, cumin seeds, oregano, allspice, and red pepper flakes. Let cook for 5-7 minutes until onions and peppers start to soften. Add garlic. Cover, reduce heat to medium, and let cook another few minutes to soften garlic - if sticking/burning, add another splash of water. 
  2. After a few minutes of cooking, add 3 1/2 cups beans (reserving one cup of beans), water, tomato paste, vinegar, lime juice, and maple syrup (start with 1/2 teaspoon). Using an immersion blender, puree soup until fairly smooth. 
  3. Increase heat to bring to boil, add bay leaf and diced sweet potatoes, then once at boil reduce and let simmer for 20-30 minutes. Add remaining cup of black beans and extra maple syrup if desired (taste test). 
  4. Stir through, let simmer for another few minutes, then serve, topping with cilantro if desired and with lime wedges. Also delicious to top soup with some chopped seasoned avocado or a simple guacamole.  Serves 4-5 as main course.


nutritional information:      calories: 319      fat: 6 gr      carb: 33 gr      protein: 11 gr
 
 


 
Dessert
Pecan Pie
serves 2 ~ $1.45 per serving
 
 
 
 

  • 1/4 cup walnuts ($.50)
  • 1/2 cup raisins ($.50)
  • 6 dates, soaked ($1.20)
  • 1/4 cup pecans ($.70)
  • pinch salt
In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans.

The amounts can be easily increased to make a larger pie for a more conventional sized dessert. 
 
 
nutritional information:      calories: 349      fat: 22 gr      carbs: 39      protein: 5
 
For the dinner soup that uses sweet potatoes, you can substitute any of the orange fleshed squash if you like. Like these I found at my favorite local farm market ... 
 
That Pink Banana Squash is amazing. They're about two and a half feet long and weigh around 20 lbs. A steal at $3 each.




Hope you're having a great fall!
 

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