Raw on $10 Meal Plan - Week Nine

Several hundred people have tried the Raw on $10 Meal Plans so far. I'm especially happy to see many of the same people coming back week after week. I love that so many are finding these plans helpful!
 

What is A Raw on $10 Meal Plan?

 A new meal plan each week using easy to find and commonly available ingredients. 
There are no exotic, hard to locate, and expensive ingredients. Everything in these meal plan recipes can be found at any local grocery.
 
Shopping list and meal calendar to help you stay on track!
Making one raw food recipe can be easy. But making raw food all day long, every day, can be more trying ... even confusing. With a daily calendar of meals, you'll know what to expect and how to plan your day.

Raw food meal plans take the guesswork out of organizing a raw food lifestyle. 

  

 A raw food meal plan can help you ...

• About this meal plan …
• There are four meals – breakfast, lunch, dinner, and dessert – provided over seven days. There is a meal calendar at the beginning and detailed recipes below that.
• Daily meals will add up to between 1200 and 1600 calories per day. If you feel you need more calories, check out the addition suggestions for foods that are about 100 calories each.
• There are new recipes and old favorites. All will be simple and easy to prepare. Most will take only minutes of preparation time.
• All recipes are for a single serving. For two or three or more servings, simply double or triple the recipe.
• Use the shopping list to get all the food you’ll need for the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.
• Print the shopping list and take it with you when you shop.
• Some dinners are designed to last over two days of meals.
• Both desserts for the week are made and then frozen in individual servings for later on.
• Much good luck on your raw food journey. If you have any questions, please feel free ask. 

A NEW meal plan is available for purchase each week, will include several new recipes, and will be published each Friday afternoon.


This week's Raw on $10 Meal Plan has all old favorite recipes and a more detailed shopping list.
 
"Anything is possible, if you have the right plan."


Week Nine

 $5.00

Archives

You can also get meal plans from previous weeks here:

Get Week One
$5.00

   
Get Week Two 
$5.00          Get Week Three   $5.00   

Get Week Four
$5.00

Get Week Five

$5.00

Get Week Six

$5.00

Week Seven

 $5.00

Week Eight

 $5.00

Raw Food Menu: May 12, 2013 and Raw and Simple Book Review

Breakfast

Avocado Strawberry Salad

serves 2 ~ $2.45 per serving

ingredients

• 18 stawberries ($2.50)
• 2 tablespoons agave ($.20)
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil 
• pinch salt
• 2 avocados ($2.00)
• 1 small onion ($.20)

This goes together really fast, so make the strawberry sauce first and set aside.

For the strawberry sauce, in a bullet type blender, puree six strawberries, the agave, balsamic vinegar, and olive oil until very smooth.

Slice the avocado and arrange on a plate.  Thinly slice the remaining strawberries and place on top of the avocado. Sprinkle on a bit of minced onion as well.

Spoon on the strawberry sauce.

nutritional information:       calories: 398     fat: 31 gr      carbs: 35 gr      protein: 3 gr

Lunch

Summer Salad with Cucumber Dressing

serves 2 ~ $2.63 per serving

ingredients

• 5 ounces arugula ($2.50)
• 1 cucumber, sliced ($.50)
• about 12 cherry tomatoes ($1.00)
• 1 medium onion ($.10)

dressing

• 1 cucumber peeled and chopped ($.50)
• 2 tablespoons olive oil ($.10)
• 2 tablespoons lemon juice ($.40)
•  1 tablespoon agave ($.10)
• 1 teaspoon tarragon ($.05)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

• edible flowers for garnish

Raw food is usually effortlessly pretty and photogenic, but this salad was unusually so. I love these viola's. They've kept going all summer long and are still at it. I'll bring them inside when it starts to get cold and see if I can nurse them along for a while.

Assemble the salad. I used a white cherry tomato I grew this year, called Italian Ice, but any cherry tomato will do. 

dressing

In a bullet type blender, puree all the dressing ingredients until smooth and creamy.

There are all sorts of edible flowers that can be grown in a home garden. I've used viola's and a pansy here, but other common edibles are rose, impatiens, nasturtium, carnation, cornflower, day lily, dandelion, fuchsia, gladiola, lilac, lavender, marigold, violet, and nearly all edible herb flowers. Just make sure you always know what you're eating.

 

nutritional information:       calories: 258      fat: 16 gr      carbs: 34 gr      protein: 5 gr

Dinner

Taco Salad

serves 2 ~ $3.55 per serving

ingredients

• 1/4 cup walnuts ($1.00)
• 1 large tomato ($1.00)
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1 head romaine ($2.30)
• 1 medium onion, thinly sliced ($.20)
• 1 small jalapeno, sliced
• 1 ripe avocado ($.1.00)
• black olives ($.50)
• green olives ($.50)

• 4 tablespoons cashew cream ($.60) {recipe below}

directions

• Make the walnut taco meat first and set aside.
• In a food processor fitted with an "S" blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
• To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives. 
• Top with a couple scoops of cashew cream.

cashew cream 

• 1/2 cup cashews ($2.00)
• 1/2 cup water
• 1 tablespoon lemon juice ($.20)
• 1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.

nutritional information:       calories: 398      fat: 30 gr      carb: 26      protein: 13

Dessert

Banana Split with Chocolate Sauce

2 servings ~ $1.13 per serving

 

ice cream

• 2 bananas, frozen in chunks ($.30)
• 2 tbsp cocoa or cacao powder ($.40)
• pinch salt
• water for blending

fudge sauce

• 3 tbsp agave (or date paste) ($.30)
• 3 tbsp olive oil ($.30)
• 2 tbsp cocoa or cacao powder ($.20)
• pinch salt

toppings

• 1 banana, sliced in half both ways ($.15)
• 4 chopped strawberries ($.20)
• 2 tbsp chopped walnuts ($.20)

This chocolate sauce is like the really thick fudge found in jars. Very yummy with banana ice cream over sliced bananas.

Mix up the sauce first. It only takes a minute. Stir together the agave or date paste, olive oil, cocoa/cacao powder, and salt. Stir well until creamy and gooey and set aside. I suppose a bigger batch would last quite a while in the refrigerator, since there's really nothing in it to go bad. But I can't imagine it lasting even a day around here.

Put the frozen banana chunks in a food processor with a pinch of salt and the 3 tbsp cocoa or cacao powder (omit the cocoa and add a couple tsp of vanilla instead, if desired). Add just enough water to help process. It takes a bit of scraping down the sides, but this will churn up into smooth, creamy, soft serve ice cream.

Slice the bananas into bowls, using a half banana for each serving. Put on a few scoops of the chocolate ice cream. Top with the chocolate fudge sauce, strawberries, and walnuts.

nutritional information:      calories: 480      fat: 26 gr      carbs: 67 gr      protein: 8 gr

Total cost for the day: $9.76

total calories: 1,534

total fat: 103 gr

total carb: 162 gr
total protein: 29 gr



Book Review:
Raw and Simple
by Judita Wignall

Judita Wignall has a beautiful new book out, called Raw and Simple: Eat Well and Live Radiantly with 100 Truly Quick and Easy Recipes for the Raw Food Lifestyle.

This is a new favorite. I loved her first book, Going Raw, and this one is an excellent addition to my raw food book library. Judita's recipes are creative and delicious, but they're also simple and easy to make. Most of Judita's recipes require a relatively short list of ingredients and the recipes are easy to follow.

The thing I really love about these books is the stunning photography and food styling ... the pics are beautiful and both books are luscious enough to be coffee table books.

Some of the recipes in Raw and Simple include:

Oatmeal Walnut Raisin Cookies
Apple Pie Smoothie
Winterland Salad
Cucumber Basil Soup
Creamy Kale Salad with Capers and Hazelnuts
Maple-Dijon Brussels Sprouts
Thai Veggie Noodles
Root Vegetable Slaw
Cherry-Hemp Muesli
Watermelon-Fennel-Mint Chiller
Strawberry Spinach Salad with Sweet Balsamic Vinaigrette
Colorful Cabbage Salad
Cauliflower Couscous
Carrot-Ginger Coconut Soup
Orange-Cranberry-Apple Relish
Herbed Pecan Pate
Orange-Almond Truffles
This is a great addition to any raw food kitchen.

Raw on $10 Meal Plan - Week Eight

A new meal plan each week using easy to find and commonly available ingredients. 
There are no exotic, hard to locate, and expensive ingredients. Everything in these meal plan recipes can be found at any local grocery.
 
Shopping list and meal calendar to help you stay on track!
Making one raw food recipe can be easy. But making raw food all day long, every day, can be more trying ... even confusing. With a daily calendar of meals, you'll know what to expect and how to plan your day.

Raw food meal plans take the guesswork out of organizing a raw food lifestyle. 

  

 A raw food meal plan can help you ...

• About this meal plan …
• There are four meals – breakfast, lunch, dinner, and dessert – provided over seven days. There is a meal calendar at the beginning and detailed recipes below that.
• Daily meals will add up to between 1200 and 1600 calories per day. If you feel you need more calories, check out the addition suggestions for foods that are about 100 calories each.
• There are new recipes and old favorites. All will be simple and easy to prepare. Most will take only minutes of preparation time.
• All recipes are for a single serving. For two or three or more servings, simply double or triple the recipe.
• Use the shopping list to get all the food you’ll need for the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.
• Print the shopping list and take it with you when you shop.
• Some dinners are designed to last over two days of meals.
• Both desserts for the week are made and then frozen in individual servings for later on.
• Much good luck on your raw food journey. If you have any questions, please feel free ask. 

A NEW meal plan is available for purchase each week, will include several new recipes, and will be published each Friday afternoon.


This week's Raw on $10 Meal Plan includes new recipes for Cherry Almond Truffle, Cole Slaw, mixed greens salad in a jar, samosas, easy lasagna, and more ... 
 
"Anything is possible, if you have the right plan."


Week Eight

 $5.00

Archives

You can also get meal plans from previous weeks here:

Get Week One
$5.00

   
Get Week Two 
$5.00          Get Week Three   $5.00   

Get Week Four
$5.00

Get Week Five

$5.00

Get Week Six

$5.00

Week Seven

 $5.00

Raw Food Recipe Menu: May 5, 2013

Breakfast

Chia Porridge

serves 1 ~ $1.75 per serving

4 tablespoons chia ($.80)

1/2 cup water

1/2 apple, chopped ($.30)

2 tablespoons walnuts, chopped ($.25)

2 tablespoons raisins ($.20)

 1 tablespoon agave ($.20)

pinch cinnamon

This is super quick and super easy, and it tastes pretty good, too.

In a bowl, stir together the ground chia seeds and water. Let stand for a few minutes so it can gel. Add the chopped apple, chopped walnut, and raisins. Top with the agave and add a pinch of cinnamon, if desired.

calories: 341

fat: 18 gr

carbs: 57 gr

protein: 7 gr

Lunch

Chard Pockets

serves 2 ~ $2.62 per serving

6 chard leaves ($.90)

1 cucumber, sliced into small wedges ($.70)

1 cup mung bean sprouts ($.50)

1 carrot, shaved ($.15)

1 cup snow peas ($.80)

1 ripe avocado ($1.99)

3/4 cup water

1 tablespoon agave ($.20)

1 teaspoon dill

1/2 teaspoon salt

I wanted to make collard wraps, but the local store was fresh out of collards. Chard worked just as well. To make the "pocket" fold together smoothly, cut out the thickest part of the stem.

Stack the cucumber, mung beans, shaved carrots, and snow peas on the chard leaf. Add a dollop of avocado dressing and fold over.

To make the avocado dressing, using a bullet type blender and puree one avocado, water, agave, dill, and salt until very smooth. This will take a few minutes.

 

 

calories: 243

fat: 13 gr

carbs: 31 gr

protein: 6 gr

 

 Dinner

Barbeque

serves 2 ~ $3.69 per serving

12 oz mushrooms, sliced ($1.58)

1/2 pineapple, cut into chunks ($2.50)

1 medium onion, sliced into rings ($.10)

3 zucchini, cut into noodles ($1.79)

barbeque sauce

1/2 cup sun dried tomatoes($.50)

5 dates, pitted ($.50)

1 tablespoons agave ($.20)

1 tablespoon olive oil ($.10)

 2 teaspoons apple cider vinegar ($.10)

1 cup pineapple juice or water

1 clove garlic

 tablespoon chopped onion

1 teaspoon brown spicy mustard

 1 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon cayenne

This is just as thick and hearty as any barbeque ... although I wasn't sure what to call it!

First, soak the sun dried tomatoes and dates in the pineapple juice or water for about 20 minutes to soften. Juice the core of the pineapple for juice, or just use water. Then, in a bullet type blender, puree all the sauce ingredients until very smooth.

Toss the barbeque sauce with the mushrooms, pineapple, and sliced onion then pour onto a lined dehydrator tray. Dehydrate at under 118 degrees for about an hour.

Cut the zucchini into noodles. (It's optional, but you can marinate and slightly dehydrate the noodles before using.) Spoon the barbeque mixture over the top.

calories: 446

fat: 8 gr

carbs: 95 gr

protein: 10 gr

 Dessert

Froodles and Meatballs

serves 2 ~ $1.80

1/2 cup walnuts ($.50)

1/2 cup raisins ($.40)

1 cup strawberries ($.50)

2 tablespoons agave ($.40)

1 mango, sliced into noodles ($1.49)

1/2 cup coconut flakes ($.30)

I thought this was fun. I was going to try to make ice cream into noodles, but this seemed a lot easier!

It's probably easiest to make the meatballs first. In a food processor fitted with an "S" blade, process the walnuts and raisins until the mix begins to stick together. Form into balls just slightly smaller than a tablespoon each and set aside.

In a small or bullet type blender, puree the strawberries and agave until very smooth. Slice and mango into noodles and mound on plates. Add some coconut flakes. Place the meatballs on top and pour the strawberry sauce over.

calories: 566

fat: 31 gr

carbs: 67 gr

protein: 6 gr

Total cost for the day: $9.86

total calories: 1,659

total fat: 71 gr

total carb: 251 gr
total protein: 30 gr

Raw Food Meal Plan - Week Seven

A new meal plan each week using easy to find and commonly available ingredients. 
There are no exotic, hard to locate, and expensive ingredients. Everything in these meal plan recipes can be found at any local grocery.
 
Shopping list and meal calendar to help you stay on track!
Making one raw food recipe can be easy. But making raw food all day long, every day, can be more trying ... even confusing. With a daily calendar of meals, you'll know what to expect and how to plan your day.

Raw food meal plans take the guesswork out of organizing a raw food lifestyle. 

  

 A raw food meal plan can help you ...

• About this meal plan …
• There are four meals – breakfast, lunch, dinner, and dessert – provided over seven days. There is a meal calendar at the beginning and detailed recipes below that.
• Daily meals will add up to between 1200 and 1600 calories per day. If you feel you need more calories, check out the addition suggestions for foods that are about 100 calories each.
• There are new recipes and old favorites. All will be simple and easy to prepare. Most will take only minutes of preparation time.
• All recipes are for a single serving. For two or three or more servings, simply double or triple the recipe.
• Use the shopping list to get all the food you’ll need for the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.
• Print the shopping list and take it with you when you shop.
• Some dinners are designed to last over two days of meals.
• Both desserts for the week are made and then frozen in individual servings for later on.
• Much good luck on your raw food journey. If you have any questions, please feel free ask. 

A NEW meal plan is available for purchase each week, will include several new recipes, and will be published each Friday afternoon.


This week's Raw on $10 Meal Plan includes new recipes for Juicy Chia Fresca, a delicious orange tart, salad in a jar, Marinated Veggie Pasta, and more ... 
 
"Anything is possible, if you have the right plan."


Week Seven

 $5.00

Archives

You can also get meal plans from previous weeks here:

Get Week One
$5.00

   
Get Week Two 
$5.00          Get Week Three   $5.00   

Get Week Four
$5.00

Get Week Five

$5.00

Get Week Six

$5.00