Monday, March 16, 2015

Raw Food Recipe Menu: March 15, 2015





Breakfast
Strawberry Cauliflower Salad
serves 2 ~ $2.75 per serving



 This salad is a bit on the sweet side and I've even had it for breakfast. The nutrition in here is just off the charts, especially with the cauliflower rounding it out. Lots of vitamin C, vitamin K, etc. A few chopped almonds on top would be nice, too. That's usually how I eat this, but must have forgotten them for the photos!

ingredients, salad
  • 6 cups romaine lettuce, chopped ($1.20)
  • 2 cups sliced strawberries ($2.00)
  • 1 1/2 cups chopped cauliflower ($1.00)
  • 1 small white onion ($.10)

ingredients, dressing
  • 1 cup strawberries ($1.00)
  • 1 tablespoon chopped onion
  • 1 teaspoon chopped garlic
  • 1/4 cup balsamic vinegar ($.20)
  • 1 teaspoon dried basil or 1 tablespoon fresh
  • 1 teaspoon dried oregano or 1 tablespoon fresh
  • 3 tablespoons agave
  • 2 droppers stevia
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

directions
  • Arrange the salad ingredients on a plate.
  • In a blender, puree the dressing ingredients until very smooth.
  • Add cracked black pepper and salt to taste.




calories: 257
carbs: 35
fat: 21
protein: 10
 Lunch
Squash and Cauliflower Soup
serves 2 ~ $1.75 per serving




This is a light but also filling lunch or snack and cauliflower is in season right now. It's pretty low in calories and not very expensive. I've been known to eat the whole batch, is what I'm saying! I like to add some cayenne and crushed red pepper flakes, but, as is true of most things in life, heat is optional ... add as much or little as you like. 
ingredients
  • 1 1/2 cup peeled and chopped zucchini and/or summer squash ($1.20)
  • 1 1/2 cup chopped cauliflower ($1.00)
  • 1 cup peeled and chopped apple ($1.00)
  • 1/4 cup olive oil, or any one of your favorite oils ($.20)
  • 1 tablespoon chopped onion ($.10)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne powder
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

directions
  • Place all ingredients in high powered blender and process for a minute or two until very smooth and creamy. 
  • Add a drizzle of your favorite oil and some crushed red pepper flakes.




calories: 390
carbs: 54
fat: 32 gr
protein: 5





Dinner
Sweet Potato Noodles
serves 2 ~ $2.55 per serving




ingredients
  • 3 sweet potatoes ($2.40)
  • 6 tablespoons agave or maple syrup ($.60)
  • 3 tablespoons olive or flax oil ($.30)
  • 3 tablespoons lemon juice ($.30)
  • 2 tablespoons balsamic vinegar ($.30)
  • 1 clove garlic, pressed
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon cracked black pepper
  • 3 green onions, sliced ($.30)
  • 1/4 cup walnuts ($.90)

Spiralize the sweet potatoes using your chosen tool and method. Whisk together the agave, olive oil, lemon juice, vinegar, salt, and pepper. When ready to serve, toss with the sliced green onions and walnuts. If desired, warm the noodles in a dehydrator or a warm pan before serving. Store the noodles and dressing in separate containers.

calories: 525      
fat: 36 gr      
carbs: 94      
protein: 13 gr

Dessert
Apple Pie 
serves 8 ~  $1.31 per serving

There is an amazing apple pie recipe below, from my book Easy Affordable Raw.  Made of nothing more than fruit, nuts, and spices, this apple pie is a healthy version of the traditional favorite.






For the Crust
  • 1/2 cup (95 g) almonds ($2.00)
  • 1/4 cup (25 g) pecans ($1.00)
  • 1 cup (180 g) dates ($2.00)
  • 1/2 cup (40 g) unsweetened shredded dried coconut flakes ($1.00)
For the Filling
  • 6 apples, peeled, cored, and thinly sliced ($4.00)
  • 1/4 cup (45 g) chopped dates ($.50)
  • 1/4 cup (65 ml) date paste ($.25)
  • 1/4 cup (60 ml) agave ($.40)
  • 2 tablespoons (32 g) almond butter ($.20)
  • 2 tablespoons (28 ml) lemon juice ($.20)
  • 3/4 teaspoon ground cinnamon 
  • 1/2 teaspoon ground ginger 
  • 1/2 teaspoon ground nutmeg 
  • 1/2 teaspoon allspice 
  • Pinch of salt
  • 3 tablespoons chopped candied nuts (optional) ($.30)

 directions
  1. To make the crust: Place all of the crust ingredients into a food processor fitted with an “S” blade, and process them until the mix begins to stick together. (Don’t over-process. This will take about a minute in most processors. The mixture will be crumbly.) Pour this mixture into an 8-inch (17-cm) pie plate or pan and firmly press into the bottom and up the sides. Store the crust in the refrigerator to firm while making the filling.
  2. To make the filling: Peel, core, and slice the apples and chop the dates. Put them in a medium bowl and set aside. Whisk together the remaining ingredients and pour over the apples and dates. Gently toss until the ingredients are combined and well coated.
  3. Pour this mixture into the crust and spread evenly. This pie can be served immediately or refrigerated for a few hours before serving. It’s beautiful on its own but also pairs well with banana ice cream or Crème Anglaise (see book for recipe).

Store leftover apple pie in an airtight container in the refrigerator for up to 1 week.

Yield: about 8 servings





calories: 425
fat: 22 gr
carbs: 61 gr
protein: 6 gr



Total cost for the day: $8.36
total calories: 1597
total fat: 147 gr
total carb: 208 gr
total protein: 34 gr


You might also like these recipes from my cooked food blog, Veganologie ... 


http://www.veganologie.com/gluten-free-vegan-carrot-cake/ http://www.veganologie.com/vegan-black-bean-chocolate-cookies/

Wednesday, March 4, 2015

Strawberry and Cauliflower Salad: Raw Vegan Recipe



Strawberry Cauliflower Salad
serves 2 ~ $2.75 per serving

This salad is a bit on the sweet side and I've even had it for breakfast. The nutrition in here is just off the charts, especially with the cauliflower rounding it out. Lots of vitamin C, vitamin K, etc. A few chopped almonds on top would be nice, too. That's usually how I eat this, but must have forgotten them for the photos!

ingredients, salad
  • 6 cups romaine lettuce, chopped ($1.20)
  • 2 cups sliced strawberries ($2.00)
  • 1 1/2 cups chopped cauliflower ($1.00)
  • 1 small white onion ($.10)

ingredients, dressing
  • 1 cup strawberries ($1.00)
  • 1 tablespoon chopped onion
  • 1 teaspoon chopped garlic
  • 1/4 cup balsamic vinegar ($.20)
  • 1 teaspoon dried basil or 1 tablespoon fresh
  • 1 teaspoon dried oregano or 1 tablespoon fresh
  • 3 tablespoons agave
  • 2 droppers stevia
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

directions
  • Arrange the salad ingredients on a plate.
  • In a blender, puree the dressing ingredients until very smooth.
  • Add cracked black pepper and salt to taste.




nutritional information
calories: 257
carbs: 35
fat: 21
protein: 10


Did you know?

Black pepper is the unripe but dried fruit of the Piper nigrum plant? White pepper is the ripened and dried fruit. fresh fruit is green.


Wednesday, February 25, 2015

Squash and Cauliflower Soup: Raw Vegan Recipe



Squash and Cauliflower Soup
serves 2 ~ $1.75 per serving



This is a light but also filling lunch or snack and cauliflower is in season right now. It's pretty low in calories and not very expensive. I've been known to eat the whole batch, is what I'm saying! I like to add some cayenne and crushed red pepper flakes, but, as is true of most things in life, heat is optional ... add as much or little as you like. 

ingredients
  • 1 1/2 cup peeled and chopped zucchini and/or summer squash ($1.20)
  • 1 1/2 cup chopped cauliflower ($1.00)
  • 1 cup peeled and chopped apple ($1.00)
  • 1/4 cup olive oil, or any one of your favorite oils ($.20)
  • 1 tablespoon chopped onion ($.10)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne powder
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

directions
  • Place all ingredients in high powered blender and process for a minute or two until very smooth and creamy. 
  • Add a drizzle of your favorite oil and some crushed red pepper flakes.




nutritional information: 
calories: 390
carbs: 54
fat: 32 gr
protein: 5


Monday, January 19, 2015

Raw Food Recipe Menu: January 18, 2014

 
 
Breakfast
Mango Pudding
serves 2 ~ $1.44 per serving

1 mango, cubed ($1.49)
1 ripe avocado ($.88)
2 ripe bananas ($.30)
1 tablespoon agave, if needed ($.10)
1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this was an absolutely perfect breakfast. And it takes all of a few minutes to put together. It's a bargain for us, since the local grocery seems intent on keeping the avocados on sale. I think maybe we buy so many now they're getting a better price on them!

In a food processor with an "S" blade, process the avocado, one banana, half the mango, and agave until very smooth and creamy. Top with sliced banana, the remaining cubed mango, and chopped cashews. Drizzle with just a tiny bit of agave, if desired.

 

calories: 407
fat: 19 gr
carbs: 67 gr
protein: 5 gr
 
 
Lunch
Salad with Fruit

serves 2 ~ $2.83 per serving

1 small head romaine ($1.29)
1 bunch arugula (1.29)
1/2 papaya ($.65)
1/2 mango ($.44)
1 avocado ($.88)
1 carrot
1 medium onion, finely diced ($.10)
crushed pepper flakes
2 tablespoons lime juice ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt or to taste
pinch cayenne

 I still had some papaya and mango, and just a bit of arugula left growing, and decided to make a salad. It's basically the same ingredients as froodles with just a few changes, over lettuce.

Chop the romaine and arugula. Grate the papaya, mango, and carrot (I used my food processor). Add the onion and avocado on top, and sprinkle with some crushed pepper flakes.

For the dressing, whisk together the lime juice, olive oil, agave, salt (to taste ... I used about a half tablespoon), and cayenne. Pour over salads and toss to coat.


calories: 398
fat: 22 gr
carbs: 53 gr
protein: 6 gr
 
 
Dinner
Marinated Mushroom Salad
serves 2 ~ $2.98 per serving

1 head leaf lettuce ($.77)
10 ounces mushrooms, sliced ($2.19)
1 zucchini, sliced ($.66)
1 red bell pepper, sliced ($1.59)
1 medium onion, chopped ($.15)

2 tablespoons agave ($.20)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 cloves garlic

sesame seeds

This is a very hearty and filling salad. 

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of sesame seeds.   

 

calories: 322
fat: 14 gr
carbs: 45 gr
protein: 12 gr
 
 
Dessert
Pizza Pie
serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)
3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)
1/2 cup water
 1 tablespoon agave ($.10)
1/4 teaspoon salt

3/4 cup strawberries ($1.50)
2 tablespoons agave ($.20)
2 bananas, grated ($.30)
1 kiwi, sliced and quartered ($.45)

This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!). 

In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes. 

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.

calories: 445
fat: 24 gr
carbs: 58 gr
protein: 9 gr

 
Total cost for the day: $8.77
total calories: 1,572
total fat: 79 gr
total carb: 223 gr
total protein: 32 gr
 
 

Monday, January 5, 2015

Raw Food Recipe Menu: January 4, 2015


 
 


Breakfast
Banana Salad
serves 2 ~ $1.64 per serving

ingredients

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
Creamy Cucumber Soup
serves 2 ~ $.77 per serving

ingredients

1 cucumber ($.60)
1 avocado ($.78)
1/2 medium onion ($.05)
1 clove garlic, pressed
2 tablespoon olive oil ($.10)
1 cup water for blending
salt and pepper to taste
red pepper flakes

My little local grocery has had avocados on sale for the past few weeks or so and I've been making all sorts of things with them, but one of my favorites is creamy soups. The cucumber adds a summery feel, too, even here where we have a foot and a half of snow!

Finely dice a 2 inch piece of cucumber and set aside for later. In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. Add the water as needed for blending. Let this blend for a minute or two, to get really creamy. Salt and pepper to taste. Top with a bit of the reserved diced cucumber and onion. Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired.

  

calories: 292
fat: 29 gr
carbs: 12 gr
protein: 3 gr

 
  
Dinner
Apple Salad
serves 2 ~ $2.02 per serving

1 apple ($.60)
1 head romaine ($1.89)
1 medium onion ($.10)
 14 walnuts halves ($.30)
1/4 cup raisins ($.20)

2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons lemon juice ($.35)
2 tablespoons apple cider vinegar ($.20)
pinch of cinnamon

salt and pepper to taste
The cinnamon adds just a bit of warmth and spice to this crunchy salad.

Chop the romaine and core and slice the apple. Toss with sliced onions, walnuts halves, and raisins. In a small cup, whisk together the olive oil, agave, lemon juice, vinegar and cinnamon for the dressing. Salt and pepper to taste.


calories: 456
fat: 19 gr
carbs: 49 gr
protein: 8 gr
Dessert
Apple Pie
serves 2 ~ $.85 per serving

1 apple ($.60)
1 teaspoon cinnamon
1 tablespoon olive oil ($.10
1/2 teaspoon vanilla ($.10)
water for blending
1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
pinch salt

This is not a pretty pie. But many times you can't judge a book by its cover, and that was certainly the case with this dessert. I was pleasantly surprised at how good this tasted. It made a pretty big pie, too, but ended up being two servings.

Core and peel the apple and cut in half. In a blender, puree one half of the apple with the olive oil, vanilla, and cinnamon, adding just enough water needed for blending.

In a food processor fitted with an "S" blade, process the walnuts and raisins together until the mixture will stick together when pressed (about a minute). Press into a small pie plate, tart pan ... or just use a salad plat like I did. Top with the pureed apple mix. Thinly slice the remaining half of apple and arrange over the pureed apple mix. Add a small dollop of any left over apple puree to the top.
 

calories: 416
fat: 19 gr
carbs: 81 gr
protein: 6 gr
 

Total cost for the day: $5.28
total calories: 1,498
total fat: 60 gr
total carb: 209 gr
total protein: 22 gr

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