Monday, November 24, 2014

Raw Food Recipe Menu: November 23, 2014











Breakfast
Fruit Wraps

2 servings ~ $.99 per serving

1 avocado ($1.49)
2 bananas ($.20)
4 romaine leaves ($.30)
pinch of salt, optional

I generally enjoy raw foods best in their simple, juicy, least refined state. This is simple and juicy and requires very little preparation while at the same time feeling just a little bit fancy.

For each serving, slice one banana and half an avocado and wrap in two romaine leaves. An optional light sprinkle of salt can bring out the sweetness of the fruit.

calories: 282
fat: 15 gr
carbs: 40 gr
protein: 3 gr

Lunch
Garden Salad with Sweet Onion Dressing

serves 2 ~ $2.13 per serving

1/2 head romaine ($.95)
1/2 bunch (or bag) spinach ($1.50)
12 radishes ($1.00)
2 medium onions ($.30)
2 cloves garlic, pressed
2 tablespoons olive oil ($.20)
3 tablespoons agave or agave ($.30)
1/2 teaspoon salt
1/2 teaspoon black pepper

There was an onion dressing I remember using a long time ago and I thought maybe I'd try to replicate it to go with this salad of greens, radishes and onions. It was perfect.

For the dressing, puree 1/2 onion, the garlic, agave, olive oil, salt, black pepper and a sprinkle of crushed red pepper. It can be hard to make this in such a small batch because the blender just doesn't work on such small amounts. I get around that by using a pint sized canning jar attached to the blade part of my blender. But, you could easily double or triple the amount and it should store in the fridge for at least a few days.

The salad is just the romaine and spinach tossed with thinly slices radishes and onions and topped with the onion dressing and some more red pepper flakes.

calories: 280
fat: 15 gr
carbs: 38 gr
protein: 5 gr

Jalapeno Poppers
10 poppers ~ $.24 per popper

5 jalapeno peppers ($.49)
1 medium onion, minced ($.15)
1 tablespoon olive oil ($.10)
crushed red pepper flakes

Basic Nut Cheez

1 cup nuts, soaked and dehydrated ($1.60)
juice of 1 lemon
1 tablespoon agave ($.10)
1 teaspoon salt
1 teaspoon nutritional yeast
1 tablespoon onion powder
1 teaspoon garlic powder
1 cup water for blending

My son was trying to entice me the other day with some jalapeno poppers. I admit they did look good, but I knew I could make a raw and dairy free version that would just as yummy. AND I had a whole bag full of jalapenos in the fridge.

I started by making a batch of nut cheez. I used soaked and dehydrated walnuts here, but I imagine that some macadamia nuts would be good as well. In a blender, puree the nuts and all other nut cheez ingredients for a few minutes, until smooth and very creamy. Wrap in cheese cloth and let drain over a colander. Set a plate on top of the cheez and weight it with something. I used a can of coffee. Let drain overnight.

Slice the jalapenos in half, remove the seeds and ribs, and very lightly toss with olive oil. Dehydrate for a few hours until slightly softened (I actually liked them both ways, dehydrated as well as just fresh). Then fill with nut cheez and garnish with minced onion and crushed red pepper flakes. Put in the dehydrator for another few hours to warm, if desired.




Dinner
Vegetable Noodle Stew
serves 2 ~ $1.66 per serving

1 ripe avocado ($.88)
2 tomatoes ($1.00)
4 carrots ($.50)
1 onion, finely diced ($.05)
3 stalks celery, finely diced ($.30)
1 medium zucchini ($.59)
1 1/2 cup water for blending
salt and pepper to taste
red pepper flakes
olive oil for drizzling

This is my new addiction. Maybe it's the cold, rainy weather we've been having, but right now this is almost better than chocolate. Is there anything really better than chocolate?

I still have a freezer half full of frozen tomatoes from my garden last year, and I've used them here. In season, we sell our veganic tomatoes two for a dollar straight out of our garden and that's the price I've used here. It's quite a low price, but it's such a fulfilling thing to grow food. This time of year, though, tomatoes are quite expensive in the stores. I talk about freezing and preserving produce for raw in my ebook, which is available to the right. I've really gotten a lot out of our raw, frozen produce this winter.

In a blender, puree until smooth the avocado, tomatoes, carrots, half the onion, and two stalks of celery. Add as much water as you like to create the desired consistency. I made mine thick and it was very much like a stew. Finely dice the other half of the onion and the remaining celery. Slice the zucchini into noodles using a vegetable slicer or spiral slicer. I slice the zucchini lengthwise and then use a vegetable peeler to shave off fettuccine sized noodles.

Divide the soup between bowls, salt and pepper to taste, and stir in the diced onion and celery and the noodles. Drizzle with a teaspoon or so of olive oil and some red pepper flakes, if desired. Extra yumminess can be had by marinating the zucchini noodles for a few hours using equal parts olive oil, balsamic vinegar, and agave as a marinade.
 

calories: 292
fat: 15 gr
carbs: 38 gr
protein: 8 gr
Dessert
Pistachio Ice Cream
serves 2 ~ $1.19

1 ripe avocado ($.88)
4 ripe bananas ($.60)
2 tablespoons agave ($.20)
1 teaspoon vanilla extract ($.20)
pinch salt
1/4 cup pistachios ($.50)

Fruit and nuts. That's all this is, but it feels like a treat ... and I think it makes a perfect breakfast. 

In a food processor with the "S" blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.

If you don't have an ice cream maker, just freeze the puree and stir every half hour or so until it's firm, adding the pistachios just before firm.

 
calories: 552
fat: 22 gr
carbs: 92 gr
protein: 8 gr
 

Total cost for the day: $6.21
total calories: 1,495
total fat: 67 gr
total carb: 275 gr
total protein: 24 gr

Wednesday, November 19, 2014

Portobello Cheezeburgers: Raw Food Recipe


serves 2 ~ $4.10 per serving 
 
 
 
 
 
This is another recipe from my Spring Ebook (which you can get HERE). It's one of the heartiest raw food meals I've ever enjoyed. The cost is just a little higher than usual, but come on ... you gotta splurge sometimes!
 
Find the Rawveeta recipe HERE
 
ingredients 
  • 4 portobello mushrooms ($5.50) 
  • 2 tablespoons olive oil ($.20) 
  • 2 tablespoons balsamic vinegar ($.20) 
  • 2 tablespoons agave ($.20) 
  • 1 clove garlic, pressed 
  • 1 teaspoon salt 
  • 1 teaspoon black pepper 
  • 1 onion, thinly sliced ($.10) 
  • 2 tablespoons rawveeta ($.50) 
  • 1 avocado, sliced ($1.50) 
 
directions
  1. Allow two mushrooms per serving. Brush the mushrooms gently with a soft towel to clean them of any dirt. 
  2. In a lidded container, whisk together the olive oil, balsamic vinegar, agave, garlic, salt, and pepper. Add the portobello mushrooms and onions and stir or shake to coat. Let marinate for a few hours, or even overnight. Alternatively, dehydrate for a few hours, to soften and intensify the flavors.
  3. Assemble with the mushrooms topped with a dollop of rawveeta, some sliced avocado, and onion slices. 
 
nutritional information:       calories: 308       fat: 19 gr       carbs: 30 gr       protein: 7 gr  
 

Monday, November 17, 2014

Raw Food Recipe Menu: November 16, 2014


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Breakfast
Apple Slices
serves 2 ~ $1.75 per serving
4 apples, sliced thinly ($2.00)
2 tablespoons agave or other liquid sweetener ($.40)
 tablespoon lemon juice ($.10)
1/4 teaspoon cinnamon
4 dates ($1.00)
2 tablespoons water
For the apple slices, it works out well to toss them in the dehydrator the night before. By morning, they're done. Just whip up a bit of sauce, if desired, and enjoy. 
Slice six apples about 1/8 inch thick, removing the seeds and any hard bits in the center. In a medium bowl, whisk together the agave, lemon juice, and cinnamon. Add the apple slices and toss to coat well. Lay out on dehydrator sheets (I used unlined ones) and dry overnight. They'll be leathery when warm and will get crisper as they cool off.
The sauce is just a couple dates and water for blending. I used a small bullet type blender and processed them until smooth. 
 

calories: 380
fat: 1 gr
carbs: 100 gr
protein: 2 gr
 
 
 
 
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Lunch
Waldorf Salad
serves 4 ~ $2.10 per serving
3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)
This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too. 
Combine the apples, celery, pecans, cranberries, grapes and mayo in a large mixing bowl and gently toss to combine. This recipe can be stored in the refrigerator, but it is recommended to eat within 8 hours of making. Serve on a bed of lettuce leaves.
*for the cashew mayo:
1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)
Add everything but the oil to a Vita Mix or other blender, processing on high until creamy. Starting at a lower speed, drizzle the olive oil through the hole in the top of the blender lid. This mayo should keep for a couple of weeks in the refrigerator or for several months if stored in a freezer bag in the freezer.
calories: 473
fat: 40 gr
carbs: 31 gr
protein: 5 gr
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Dinner
Bok Choy Stir Fry
serves 2 ~ $2.86 per person
1 head bok choy, chopped ($1.89)
8 oz mushrooms, sliced ($2.29)
1 red bell pepper, thinly sliced ($.79)
1 medium onion, sliced ($.05)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
3 tablespoons balsamic vinegar ($.20)
1/2 teaspoon salt
Bok choy is my new favorite vegetable, and we've been enjoying it both raw and cooked very often lately. Again, this is a super simple recipe. Add the bok choy, mushrooms, red bell pepper, and onion to a lidded container or bowl. Whisk together the olive oil, agave, balsamic vinegar, and salt, and pour over the veggies and toss to coat.
Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.
calories: 335
fat: 21 gr
carbs: 33 gr
protein: 8 gr
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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.
 
calories: 396
fat: 17 gr
carbs: 80 gr
protein: 5 gr
 
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 Total cost for the day: $8.16
total calories: 1,584
total fat: 79 gr
total carb: 244 gr
total protein: 20 gr

Saturday, November 15, 2014

Chocolate Cardamom Almond Clusters: Raw Food Dessert Recipe


makes about 12 clusters ~ $.26 per cluster


 
 
This chocolate recipe is from my Spring Raw Ebook, which you can still get HERE. I love the combination of cardamom and chocolate! You can buy whole cardamom and grind your own, or buy it already powdered.
 
ingredients
  • 2 tablespoons agave ($.20)
  • 2 tablespoons cacao powder ($.40)
  • 1 teaspoon cardamom ($.05)
  • 1 cup almonds, soaked and dehydrated ($2.50) 
  • salt 
 
directions
  1. In a small bowl, stir together the agave and cacao powder until completely blended and the cacao powder is moistened. Add the almonds and stir until well coated. 
  2. Place on a lined dehydrator tray in clumps about an inch or two across. Sprinkle with a light dusting of sea salt. A chunky sea salt goes especially nice. 
  3. Dehydrate for several hours. Remove and let stand for several minutes before serving or packaging. The clusters will become more firm as they cool. 
 
 
Variation 1: Omit the cardamom if you like a more purely chocolate experience. 
 
Variation 2: Add a quarter cup of dehydrated cherries, which will add a sweet and tart element. 
 
These make great gifts placed in little paper boxes. 
 
 
 
nutritional information:       calories: 82        fat: 6 gr       carbs: 5 gr        protein: 3 gr 
 
 
 
 


Thursday, November 13, 2014

Kale and Strawberry Breakfast Bowl: Raw Food Breakfast Recipe


 makes one serving ~ $2.60 per serving





This was almost too pretty to eat. Almost.

I've called this a breakfast bowl, but to be honest I've been eating it at all hours, including for dinner. It's delicious, filling, and has lots of interesting textures. With the kale and berries, it's also chock full of super food level nutrition. Win-win!


ingredients
  • 1 large handful kale ($.40)
  • 1/2 cup water (or almond milk), or more for blending
  • 1 banana, sliced and frozen ($.30)
  • 1 cup frozen strawberries ($1.00)
  • 3-4 droppers stevia (optional)
  • 2 teaspoons tahini ($.10)
  • 2 teaspoons maple syrup ($.20)
  • 2 tablespoons dried coconut flakes ($.20)
  • fresh raspberries, blackberries, and/or other berries ($.40)


directions
  • In a blender,  puree the kale with a little water or almond milk. I do this first, even in my VitaMix, because it greens can be tough to get really smooth.
  • Then add the banana, frozen strawberries, and a couple squirts of stevia, if you're a sweet junkie like me. Otherwise, just skip the stevia. Puree again until thick and creamy, like firm soft serve ice cream.
  • Spoon into a bowl and add a drizzle of tahini and maple syrup, a dusting of dried coconut flakes, and your favorite fresh berries. 





nutritional information:      calories: 321      fat: 10 gr      carb: 65      protein: 7 gr



  

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