Tuesday, July 22, 2014

Raw Food Recipe Menu: July 20, 2014






Breakfast
Avocado Eggs and Cantaloupe
serves 2 ~ $2.42 per serving

 

ingredients
  • 2 zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon liquid smoke
  • 1/2 cantaloupe ($2.05)
  • 2 avocados ($1.49)
  • 2 tablespoons agave ($.20) {optional}
  • salt and pepper

I love avo eggs, and the sweet cantaloupe and savory zucchini strips really go well together. The zucchini strips need to be made a little bit ahead of time. I dehydrated mine just long enough to soften them, about two hours. These can be dehydrated overnight and put together the next morning.

Peel the zucchini and slice into very thin strips. This can be done on a mandoline slicer or with a sharp knife. In a small cup, whisk together the olive oil, agave, balsamic vinegar, salt, onion powder, garlic powder, and liquid smoke. Pour over the zucchini strips (a lidded container works well, I use a zip lock box). Once coated, lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight, or until softened.

To assemble, just slice the cantaloupe and wrap with the softened zucchini slices. Cut the avocados in half, put a dollop of agave in the center, and sprinkle with a bit of salt and pepper.


nutritional information:       calories: 411      fat: 27 gr       carbs: 42 gr      protein: 5 gr




Lunch
Apple Avocado Soup
serves 2 ~ $1.44 per serving


 
ingredients
  • 1 avocado, chopped ($.88)
  • 2 medium apples, peeled and chopped ($1.29)
  • 1 tablespoon chopped onion
  • handful arugula leaves ($.50) 
  • 2 tablespoons olive oil ($.20)
  • 2 cups water, for blending
  • minced onion
  • salt and pepper to taste
  • red pepper flakes
 
directions

  • Set aside a few arugula leaves for garnish. 
  • In a blender, combine the avocado, apples, chopped onion, arugula leaves, olive oil, and water, and puree until very smooth. 
  • Salt and pepper to taste, and garnish with a few chopped arugula leaves, some finely minced onion, and red pepper flakes. 
nutritional information:      calories: 275      fat: 18 gr      carbs: 42 gr      protein: 7 gr
 
 
 
 
 Dinner
Mimi Kirk's Simple Mediterranean Salad
serves 2 ~ $3.82 per serving




ingredients
  • 4 firm heirloom tomatoes or slightly green tomatoes, cut into wedges ($3.00)
  • 2 sweet red or yellow peppers, seeded, cored, and sliced into thin strips ($2.10)
  • 1small or 1/2 medium sweet onion or red onion, sliced into strips ($.10)
  • 1/2 cucumber, coarsely diced ($.25)
  • 1 cup raw olives, pitted ($1.59)
  • good quality extra-virgin olive oil ($.30)
  • 1-2 tablespoons lemon juice ($.30)
  • himalayan or celtic sea salt, to taste
  • freshly milled pepper to taste

This recipe is from Mimi Kirk's wonderful new book, Live Raw. This is one of the best raw food books I've read. Mimi's recipes are elegant and gourmet, but they're also very simple and easy to make.

To make the Simple Mediterranean Salad ... place the vegetables in a bowl and sprinkle generously with extra-virgin olive oil, lemon, salt, and pepper. Let salad rest for 15-20 minutes to meld flavors together.

Taste for salt and pepper and adjust if necessary. Flavors should be lemony and light. 
Serve on chilled lettuce leaves.
nutritional information:      calories: 274      fat: 20 gr       carbs: 19 gr       protein: 5 gr
 
 
 
Dessert
Chocolate and Blonde Macaroons
 24 pieces ~ $.58 each



ingredients
  • 1 cup almonds ($2.00)
  • 1 cups brazil nuts ($2.32)
  • 20 dates ($8.00)
  • 1 cup finely shredded coconut ($1.20)
  • 2 tbsp cocoa or cacao powder ($.30)
  • 1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that's not fast and easy. These are no exception.

In a food processor with an S blade, process all ingredients, except the cocoa powder, until finely chopped and it all starts to clump together. This takes a minute or two.

Using a plastic rounded tablespoon or melon scooper, scoop out and press to make a half sphere. Use half the mixture to make regular coconut macaroons. Add the cocoa or cacao powder to the remaining mixture and process until well incorporated and then shape with the tablespoon or scooper.


nutritional information:       calories: 143      fat: 7 gr      carbs: 19 gr      protein: 3 gr
 
 
 
Total cost for the day: $8.84
total calories:  1,246
total fat: 72 gr
total carb: 122 gr
total protein: 20 gr

Wednesday, July 16, 2014

Green Kale Smoothie: Raw Food Recipe






This is a guest post for Amy Lyons at her spectacular blog, Fragrant Vanilla Cake. Amy also has a fantastic book out now, called Fragrant Vanilla Cake Sweet and Savory. Check it out ... I'll have a proper review soon!

http://www.amazon.com/gp/product/B00LGTS6BO/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00LGTS6BO&linkCode=as2&tag=lisvig-20&linkId=MKISEXDALR56MBBV


Kale is often called, “The World’s Healthiest Food,” and with good reason. It contains a remarkable amount of vitamins and minerals, including Vitamin K, which is crucial for bone and heart health.

 This is the %DV that Kale provides per cup.

Vitamin K - 1180%
Vitamin A - 98%
Vitamin C - 71%
Mangenese - 27%
Copper - 22%
Vitamin B6 - 10%
Fiber - 10%
Protein - 5%

This smoothie is a nutritional powerhouse, but is also incredibly tasty and perfect for breakfast or an anytime snack.

Ingredients
  • 3 cups kale leaves, loosely packed
  • 2 cups water, more or less for blending
  • 1 cup mango chunks, frozen
  • 1 cup strawberries, frozen
  • 1 banana, sliced into 1 inch pieces and frozen
  • ½ cup chopped carrots (can be frozen for an extra frosty smoothie)
  • 4 tablespoons hemp protein powder (optional)

Directions
  • Place the kale leaves and water in a blender first and process until smooth.
  • Add the remaining ingredients and process until smooth and creamy.

Yield: makes about 3 servings


Nutritional information:       calories: 253        fat: 0 gr       carbs: 44 gr       protein: 14 gr


* Popsicle option ... Like any smoothie mix, this can easily be made into popsicles ... just pour into molds and freeze!








Kale is also an amazing plant in the garden, is easy to grow, and beautiful, too. Start some now for a delicious Fall harvest!




What's YOUR favorite smoothie? And why?

Monday, July 14, 2014

Raw Food Recipe Menu: July 13, 2014


Breakfast
Banana Salad
serves 2 ~ $1.64 per serving

2 bananas ($.30)
1 small head romaine ($1.89)
juice of 1 lemon ($.69)
3 tablespoons agave ($.30)
pinch of salt
coconut flakes, finely shredded ($.10)

A salad for breakfast? Sure. It has the same ingredients as a smoothie! 

It's just as simple to make, too. Chop the romaine and toss with sliced bananas. In a small cup, whisk together the lemon juice, agave, and a pinch of salt and dress each salad. Sprinkle with coconut flakes.
  
  

calories: 270
fat: 2 gr
carbs: 67 gr
protein: 5 gr

Lunch
Squash Blossoms
serves 2 ~ $2.12 per serving


12 - 20 squash blossoms ($2.00)
1/2 cup walnuts ($1.00)
1/2 cup water for blending
1 ripe avocado ($.88)
1 tablespoon lemon juice ($.10)
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon tarragon ($.10)
1 small onion, minced ($.05)


1 tablespoon olive oil ($.10)
ground flax seeds


Squash blossoms are gorgeous. They're delicious, too. These are from my own plants. They're quite fragile and don't last long. You can grow your own or get them from a farmer's market.

Gently wash the blossoms and pat dry. Allow to air dry for a half hour or so.


In a bullet type blender, puree the walnuts and water until very smooth. Add the avocado, lemon juice, salt, pepper, and tarragon and puree again until very smooth. Add more water if necessary. Once blended, mix in the minced onions and stir to combine.


This makes a creamy and cheesy like mix to put inside the blossoms. Gently spoon a tablespoon or so in each blossom.


They're beautiful like this with nothing else done to them. Or, they can be brushed with a small amount of olive oil and dusted with some finely ground flax seed and then dehydrated for a few hours for a more "fried" kind of feeling.
 
 

calories: 332
fat: 28 gr
carbs: 15 gr
protein: 7 gr


Dinner
Cucumber Noodles
serves 2 ~ $2.50 per serving


2 cucumbers, noodled ($1.59)
2 tomatoes, chopped ($3.00)
1 medium onion, chopped ($.05)
2 tablespoons olive oil ($.20)
1 tablespoon vinegar ($.10)
2 cloves garlic, pressed
1 teaspoon dried basil ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper


This is fresh and light and perfect for a hot summer afternoon. 


Shave the cucumbers into noodles. Top with chopped tomatoes and onions.
Whisk together the remaining ingredients and drizzle over the top.
 
 

calories: 176
fat: 14 gr
carbs: 13 gr
protein: 3 gr
 

Dessert
Carrot Ginger Snaps
makes 6 serving (12 cookies) ~ $.76 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.50)
2 tablespoons ground flax
2 tablespoons flax seed
pulp from two juiced carrots ($.30)
1 1/2 inch piece ginger, grated ($.15)
1/2 teaspoon vanilla extract ($.05)
2 tablespoons agave ($.20)
pinch salt

3 tablespoons coconut flakes ($.45)

I'm partial to chocolate, so this didn't quite live up to my expectations ... but everyone else seemed to like them. They sure didn't last long! Also, I've used some carrot pulp in here. Which is just the remains after carrots have been juiced. It's not essential, if you don't have it just leave it out.

In a food processor fitted with an "S" blade, begin processing the walnuts and raisins ... just until they're chopped into small bits but before the dough starts to stick together. Add the remaining ingredients, except for the coconut flakes. Process until dough sticks together. Divide and form into balls and flatten into cookie shapes. Press each side into coconut flakes and dehydrate for several hours until a bit hard on the outside.

 
 
calories: 258
fat: 8 gr
carbs: 15 gr
protein: 3 gr
 
Total cost for the day: $7.02
total calories: 1,036
total fat: 52 gr
total carb: 110 gr
total protein: 18 gr

Friday, July 11, 2014

Easy Afforable Raw: How to Go Raw on $10 a Day ... the BOOK :)








 
I've finally gotten an advance copy of my book, Easy Affordable Raw ... and I love it! I'm so happy with how it turned out!

The official publication date is August 15th from Quarry Books. 

Penni Shelton from Raw Food Rehab generously provided a foreword and I had amazing guest recipe contributors, including Heather Pace from Sweetly Raw, Jinjee Talifero from The Garden Diet, Emma Potts from Coconut and Berries, Casey McCluskey from Vimergy, Beth Mickens from The Split Plate, and Andrea Wycoff from Betty Rawker



There are 100+ raw recipes that are delicious, nutritious, and will save you money. Here's a peek at a few!


My favorite chapter is the chocolate chapter! Devoted to making raw chocolate, I show you how to temper and use raw chocolate in a variety of ways. Yes, this is my favorite chapter ... :)






 Chocolate Macaroons





Chocolate Cheesecake with Chocolate Hazelnut Bark 

 

 


There are, of course, other desserts, too! 

Blueberry Lemon Swirl Cheesecake



Banana Ice Creams




Delectable salads ...

Lettuce Wraps



Apple Walnut Salad with Strawberry Vinaigrette Dressing




Salads in a Jar





Heartier fare ...


Pizza!

 


Lasagna 


Walnut Apple and Sprouted Lentil Loaf with BBQ Sauce



******************




How many times have you thought, "I'd love to eat healthy, but it's just too expensive!"?
Easy Affordable Raw is a practical handbook and recipe book that makes the raw food lifestyle totally accessible for anyone, anywhere, even on a smaller budget.


Purchase Easy Affordable Raw: How to go Raw on $10 a Day from any of these booksellers below! 
 



http://www.amazon.com/?_encoding=UTF8&camp=1789&creative=390957&linkCode=ur2&tag=lisvig-20 http://www.booksamillion.com/p/Easy-Affordable-Raw/Lisa-Viger/9781592539291?id=5987805629079http://www.barnesandnoble.com/w/easy-affordable-raw-lisa-viger/1117158542?ean=9781592539291








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