Monday, October 27, 2014

Raw Food Recipe Menu: October 26, 2014







Breakfast
Buckwheat Coco Puffs

4 servings ~ $.73 per serving

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 salt

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. 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. Process for a minute or two until very creamy. Fold into the buckwheat groats. 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. They don't seem to get brittle dry, but stay a little bit pliable. 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 ($.40).


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

Lunch
Avocado Soup
2 servings ~ $1.52 per serving

1 avocado ($1.49)
1 cup nut milk ($.40)
2/3 cup water
1 onion ($.25)
1 clove garlic ($.10)
1/2 red bell pepper ($.40)
2 tbsp pumpkin seeds (pepitas) ($.30)
1 tsp olive oil ($.10)
salt & pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, half an onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas.


calories: 301
fat: 21 gr
carbs: 28 gr
protein: 6 gr
 
Dinner
Romaine Wrap Ups with Sweet Mustard
makes four wrap ups (which is one large serving) ~ $3.14 per serving

4 leaves romaine ($.10)
1 cucumber ($.80)
1 carrot ($.10)
1 avocado ($1.49)
2 tbsp raw agave ($.30)
1 small onion, chopped ($.15)
1 cup mung bean sprouts ($.10)
1 tsp mustard powder or 1 tbsp prepared mustard (.10)
salt and pepper (to taste … about 1/4 tsp each)

Mix agave, mustard, salt and pepper and set aside. Chop cucumber into sticks, shave carrot curls with a vegetable peeler, slice avocado into strips. Divide all equally between the romaine leaves, drizzle with the sweet mustard sauce and wrap up. These are juicy and messy, but oh so delish.


Sprouting is an easy and inexpensive way to get really fresh goodies to add to raw dishes. Here is a good site with basic “sprouting 101” info … http://www.efn.org/~sundance/Sprouting.html I’ve found that I can’t slack off at all on the rinsing or they’ll start to get a little fermented smelling (especially wheat berries). Sprouts should always smell pristinely fresh and never “off” in any way … discard any that do.

calories: 578

fat: 29
gr
carbs: 77 gr

protein: 1 gr
 

 
Dessert
  Macaroons
24 pieces ~ $.58 each

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.


calories: 143
fat: 7 gr
carbs: 19 gr
protein: 3 gr

Total cost for the day: $5.97
total calories: 1,355
total fat: 67 gr
total carb: 174 gr
total protein: 17 gr

Wednesday, October 22, 2014

Fruity Salad with Strawbery Dressing: Raw Food Recipe


Fruity Salad with Strawberry Dressing
serves 2 ~ $2.50 per serving



"... to eat only raw food, you've got to love a salad. You've got to just love a salad."
~ Wood Harrelson

"Raw? Vegan? You must live on salads!"

No, not quite, but would that really be so bad? I don't think I've made the exact same salad twice and am endlessly fascinated by how many different combinations can be concocted from commonly available ingredients.  

Salads are also a great way to use fresh, local, and seasonal produce.

I found these amazing seedless grapes ...


 ... pears ...


... and apples ...



... at a local farm market. And a fruity salad seemed to be an excellent way to use them all together. Here's the how-to!






salad
  • 1 head romaine or leaf lettuce ($1.50)
  • 1 cup grapes ($.60)
  • 1 pear, sliced ($.50)
  • 1 apple, sliced ($.50)
  • 1 cup sliced celery ($.40)
  • 1/2 cup carrot ribbons ($.20)
  • 1/2 cup thinly sliced onions ($.10)

dressing
  • 1 cup strawberries ($1.00)
  • 1 tablespoon tahini ($.10)
  • 2 tablespoons balsamic vinegar ($.10)
  • 1 small clove garlic 
  • 1 tablespoon chopped onion
  • 1 teaspoon dried basil
  • 3-4 droppers stevia
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarse black pepper

  1. Arrange the salad ingredients onto two bowls or plates. 
  2. Blend all the ingredients for the dressing and blend for a few minutes at high speed until very smooth and creamy. 
  3. Divide between the two salads. Add more salt and pepper to taste, if desired, as well as some crushed red pepper flakes.






nutritional information:      calories: 235      fat: 10 gr      carb: 45 gr      protein: 7 gr

Monday, October 20, 2014

Raw Food Recipe Menu: October 19, 2014








Breakfast
Lemon Poppyseed Buckwheat Pancakes
yield: 4-6 pancakes



This is a super hearty breakfast that will really stick with you!

Ingredients:
1 cup (100 g) ground buckwheat groats, soaked and dried
½ cup (50 g) ground flaxseeds
Pinch salt
½ cup (115 g) apple puree
3 tablespoons (45 ml) lemon juice
1 teaspoon lemon zest
¼ cup (60 ml) agave
3 tablespoons (30 g) date paste
¼ cup (60 ml) water
2 tablespoons (15 g) poppy seeds

Method:
1. In a medium bowl, mix together the buckwheat, flaxseeds, and salt. Add the apple puree and then the lemon juice, lemon zest, agave, date paste, and water. Stir until well combined. Fold in the poppy seeds.

2. Using about 3 tablespoons (45 ml) of batter for each pancake, scoop out pancakes onto a lined dehydrator tray, making 2- to 3-inch (5- to-7.5 cm) rounds that are about ½-inch (1-cm) thick. Dehydrate at 118°F (48°C) for 6 hours. Peel from the tray liner and flip over onto an unlined dehydrator tray. Continue drying until the outside is beginning to get a little crisp and the inside is still a bit mushy.

3. Pancakes are best straight out of the dehydrator, but they can be kept in a lidded container in the refrigerator for up to a few days.

Nutrition FYI: Buckwheat
Buckwheat isn’t a grain. It’s a fruit seed related to rhubarb and sorrel. It’s high in manganese, tryptophan, magnesium, copper, and fiber, and it has been linked to a lower total serum cholesterol, lower LDL cholesterol, and lower blood pressure. Buckwheat works in synergy with vitamin C and contains flavonoids and antioxidants.




Lunch
Chocolate Nut Butter Smoothie
yield: 4 cups




This smoothie reminds me of a frosty peanut butter cup. It’s rich and decadent and made to be poured in two or more layers.

For the Chocolate Layer

For the Nut Butter Layer
  • 2 bananas 
  • 1/4 cup (65 g) almond butter 
  • 1 cup (235 ml) almond milk or flax milk


To make the chocolate layer: In a blender, process all the chocolate layer ingredients until very smooth. Pour half into another container and set aside. Divide the remaining smoothie mixture between two glasses.

To make the nut butter layer: Blend the nut butter layer ingredients until very smooth, and divide between the glasses. Spoon this on top of the chocolate layer, being careful not to blend the two layers too much. Then, gently add the remaining chocolate layer mixture.

This is beautiful when made in three layers, but is just as delicious if made in two.

Top with chopped almonds and/or cacao nibs, if using.

Yield: about 4 cups


Dinner
Avocado Mango and Sprout Salad with
Fat-Free Sweet and Spicy Mango Dressing
yield: 2 large salads, 2 1/2 cups dressing



This is a longtime favorite salad that, of course, had to go in Easy Affordable Raw. Sunflower sprouts add a fresh crunch, and the avocados and mushrooms add substance to this hearty salad that is perfect for either lunch or dinner.

For the Salad
  • 1 head Romaine lettuce, torn into pieces
  • 1 avocado, sliced
  • 1 cup (70 g) sliced mushrooms
  • 1½ cups (265 g) mango chunks
  • 3 scallions, sliced
  • ½ cup (50 g) walnuts
  • 1 cup (45 g) sunflower sprouts (See how-to on page 40.)
For the Dressing
  • 1 cup (175 g) chopped mango
  • ½ cup (35 g) sun-dried tomatoes, soaked in water for 30 minutes (See how-to on page 44 of Easy Affordable Raw.)
  • 6 dates, soaked in water for 30 minutes
  • 2 tablespoons (30 ml) agave
  • 1 teaspoon minced fresh garlic
  • 1 tablespoon (15 ml) apple cider vinegar
  • 1 cup (235 ml) water
  • 1 teaspoon ground paprika
  • ¼ to ½ teaspoon cayenne pepper
  • 1 tablespoon (10 g) minced onion
  • ½ teaspoon salt
  • ½ teaspoon black pepper

To make the salad: Assemble the salad by making a bed of Romaine two salad plates and arranging the remaining salad ingredients on top.

To make the dressing: Place all the dressing ingredients in a blender and puree until very smooth. Drizzle over the salad when ready to serve.

Leftover dressing can be stored in a covered container in the refrigerator for up to a few days.

YIELD: 2 LARGE SALADS AND ABOUT 2½ CUPS (590 ML) DRESSING


Dessert
Apple Pie
yield: 8 servings






Made of nothing more than fruit, nuts, and spices, this apple pie is a healthy version of the traditional favorite.

For the Crust
For the Filling
  • 6 apples, peeled, cored, and thinly sliced 
  • 1/4 cup (45 g) chopped dates 
  • 1/4 cup (65 ml) date paste 
  • 1/4 cup (60 ml) agave 
  • 2 tablespoons (32 g) almond butter 
  • 2 tablespoons (28 ml) lemon juice 
  • 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) 

 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









These are all recipes from Easy Affordable Raw! Get your copy HERE!

Monday, October 13, 2014

Raw Food Recipe Menu: October 12, 2014

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG

Breakfast
Strawberry Blue Concrete

serves 2 ~ $1.45 per serving

 3 bananas, sliced and frozen ($.60)
1 1/2 cups strawberries, frozen ($1.69)
1/2 cup blueberries, frozen ($.60)
stevia and/or agave, to taste

 A "concrete" is a very thick shake ... thick enough to have to eat it with a spoon. This is also a great way to use produce that was frozen while in season and is great on a really warm morning.

In a food processor fitted with an "S" blade, process the frozen bananas until creamy. Add water as needed until the mixture is a thick, soft serve ice cream consistency. Add about half the frozen strawberries and process again until smooth. Add a couple droppers of stevia and/or agave, until you like the level of sweetness. You may not need any sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen strawberries to what remains, and process again until smooth. Spoon out and set aside about half of this mixture, as well. Finally, add the frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don't forget a spoon!

calories: 262
fat: 1 gr
carbs: 65 gr
protein: 3 gr
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Lunch
Melon Salad

serves 2 ~ $2.88 per serving

10 ounces arugula or mixed baby lettuces ($1.90)
1 cup watermelon, sliced into thin chunks ($1.00)
 1 cup cantaloupe, sliced into thin chunks ($1.30)
1 medium onion, sliced thinly ($.25)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.40)
about 1/4 cup chopped walnuts ($.50) 

Toss the lettuce with the watermelon, cantaloupe, and onion. Whisk together the olive oil, balsamic vinegar, and agave and dress both salads. Top with chopped walnuts.



calories: 524
fat: 28 gr
carbs: 71 gr
protein: 15 gr
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
Dinner
Hummus on Tomatoes

serves 2 ~ $3.10 per serving

4 small zucchini, peeled and sliced ($1.80)
2 tablespoons olive oil ($.20)
1/4 cup tahini ($.50)
juice from one lemon ($.50)
1 clove garlic, pressed
1 scant teaspoon cumin
1/2 teaspoon curry powder
2 tomatoes, sliced ($2.00)
1 small onion, sliced thinly ($.20)
chopped olives ($.1.00)
salt to taste
red pepper flakes

Hummus on tomatoes is one of my favorite meals, but I usually used cooked chickpea hummus because I was never happy with the raw, zucchini hummus. I found that sweating the zucchini can make all the difference and make a thicker, creamier, more hummusy hummus.

Peel and slice the zucchini. Place the zucchini in a lidded container and add two tablespoons lemon juice, two tablespoons olive oil, and about a teaspoon of salt. The salt will help draw some of the water out of the zucchini. Shake the container every so often, and let sit for about an hour. Drain the liquid and rinse off excess salt.

In a food processor fitted with an "S" blade, process the zucchini and lemon juice until smooth. Add the tahini, lemon juice, garlic, cumin, and curry powder and process again until very smooth. Taste test and adjust for salt and seasonings.

Slice a tomato into 4 or 5 slices. Layer the hummus in between the tomato slices and top with sliced onions and chopped olives. Finish is off with a sprinkle of red pepper flakes and a small drizzle of hot pepper oil.



calories: 376
fat: 33 gr
carbs: 16 gr
protein: 11 gr
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
 
Dessert 
Ice Cream Brownie
serves 2 ~ $1.80 per serving

 
brownie
1/4 cup cashews ($1.00)
1/4 cup raisins ($.50)
2 tablespoon cocoa powder ($.40)
ice cream
2 very ripe bananas, sliced and frozen ($.30)
2 tablespoons cocoa powder ($.40)
chocolate sauce
2 tablespoon coconut oil, melted ($.20)
2 tablespoons agave ($.40)
2 tablespoons cocoa powder ($.40)
This is amazingly simple to make. In a food processor fitted with an "S" blade, process all brownie ingredients until it starts sticking together. This will take a few minutes. Form into a square or rectangle. I used a small, rectangular tart pan with a removable bottom and pressed the brownie dough in firmly, then popped it out. Put the in the freezer for a few minutes if you'd like a hard, chocolate shell over it.
To make the ice cream, just add all the ice cream ingredients to the food processor with an "S" blade. Process until smooth and creamy. This will be like soft serve. If you'd like it more firm, freeze until it's as firm as you'd like.
Whisk together all chocolate sauce ingredients. Assemble the brownie by adding a scoop of ice cream to the top and spoon on the chocolate sauce. Wait a minute or so until the chocolate hardens. This is a hard, chocolatey shell. If you'd prefer a sauce that doesn't harden and is more like a syrup, simply replace the coconut oil with olive oil.

 
calories: 531
fat: 29 gr
carbs: 70 gr
protein: 12 gr
 http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
Beverage
Blueberry Lemonade
serves 2 ~ $.75 per serving

juice of 1 lemon ($.60)
2 tablespoons agave ($.40)
a few drops stevia (to taste)
2 1/2 cups cold water
1/2 cup blueberries, frozen ($.50)
several ice cubes

This is so simple and pretty. Add the lemon juice, agave, stevia, water and half the blueberries to a blender and briefly puree. Pour over ice and add the remaining whole blueberries. Adjust the agave and stevia to make this as sweet or as tart as you'd like.



calories: 80
fat: 0 gr
carbs: 20 gr
protein: 1 gr


http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG

Total cost for the day: $9.98
total calories: 1,773
total fat: 91 gr 
total carb:  242 gr 
total protein: 42 gr

Saturday, October 11, 2014

Apple Pie: Easy Affordable Raw Recipe and Where to Find Farmer's Markets in Your Area


There is an amazing apple pie recipe below, from my book Easy Affordable Raw.  It's perfect for fall and I just got back from my local farmer's market so I have all the apples I need to make a couple of pies! I'll totally understand if you skip ahead to the recipe ...

http://www.amazon.com/gp/product/1592539297/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1592539297&linkCode=as2&tag=lisvig-20&linkId=PHLDE2LCCGUJ4UQG


But if you stick around, let me share some photos from the farmer's market. It was such a perfect, blue sky day ... I didn't want the day (or the warm weather) to end ... !

I love to save money on fresh produce and one of the best ways is to shop farmer's markets, farm markets, and farm stands. Even though I garden and grow a lot of things myself, a good deal on lovely ingredients is always greatly appreciated. Adams Farm is a farm market nearby and one of my favorite places to get locally grown fruits and vegetables. Everything is super fresh and the prices can't be beat.

The market is housed in a charming red barn in the middle of farm fields.


 


Lots of pumpkins! These aren't small pumpkins with normal sized stems, they're HUGE pumpkins with gigantic stems ... as big as your arm (if you have a big arm)!






Inside, the barn is a beautiful and rustic structure with exposed beams and farm antiques.



The concord grapes are amazing! I must have eaten a pound myself!




Lots of winter squash ...








But I came for apples! And I left well supplied!










Thank you!!




Now it's your turn!

Find a Farmer's Market in YOUR Area ...

To find a farm stand/market or farmer's market in your area in the United States, look no further than the online search services listed below. They're surprisingly accurate and inclusive. I was surprised by how many places I found that are local to me ... I wasn't even aware of some of them.



That's it. Do a search, find a market that's local to you and fits your needs, and then go take advantage of all the juicy bargains!

Don't forget to get plenty of apples!

And now on to the recipe! 



Apple Pie 

Made of nothing more than fruit, nuts, and spices, this apple pie is a healthy version of the traditional favorite.







For the Crust
For the Filling
  • 6 apples, peeled, cored, and thinly sliced 
  • 1/4 cup (45 g) chopped dates 
  • 1/4 cup (65 ml) date paste 
  • 1/4 cup (60 ml) agave 
  • 2 tablespoons (32 g) almond butter 
  • 2 tablespoons (28 ml) lemon juice 
  • 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) 

 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





I'm always grateful and feel very lucky that I have so many options for a super selection of reasonably priced fresh food in my area ...  :) What are your fresh food options like in your part of the world?

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