Friday, October 2, 2015

Raw Chocolate Fudgesicles: Raw Food Dessert

Raw Chocolate Fudgesicles
serves 4 ~ $.95 per serving
OK, so this is something that was stored in my recipe files from back in the summer (that flew by SO fast!) when it was hot and sticky out. But hey, chocolate, right? It's still delicious and fun ... ! I love chocolate smoothies and pops all year long. I've even been known to enjoy a frosty chocolate smoothie in the jacuzzi so as to not freeze my bum off ... shh, don't tell. 

  • 2 bananas, sliced and frozen ($.60)
  • 1/2 cup almond milk ($.40)
  • 2 tablespoons raw cacao powder or cocoa powder
  • pinch salt
  • few drops of stevia, if more sweetness is desired
chocolate shell
  • 1/4 cup melted coconut oil ($.80)
  • 1/4 cup raw cacao powder or cocoa powder ($.80)
  • 1/4 cup finely ground coconut palm sugar ($.80)
  • pinch salt 
  • 2 tablespoons chopped pistachios ($.40)
  1. Place all fudgesicle ingredients into  blender and puree until very smooth. Add more almond milk or water if needed to facilitate blending. 
  2. Pour into popsicle molds and freeze for several hours until fully frozen. 
  3. Prepare the chocolate shell coating. 
  4. Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
  5. Remove the fidgesicles from the freezer and pop them out of their molds.
  6. Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat. 
  7. Just heating the coconut oil up enough to melt it and not any warmer will yield the best results. If needed, gently remelt the chocolate hard shell. 
  8. Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
  9. Any leftovers can be wrapped and stored in the freezer for a week or so.
nutritional information:
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr


Thursday, October 1, 2015

Red Pepper Pasta: Raw Food Recipe

Red Pepper Pasta
serves 2 ~ $2.80 per serving

  • 1 red bell pepper, thinly sliced ($.70)
  • 1 yellow or orange bell pepper, thinly sliced ($.70)
  • 1 cup mushrooms, sliced ($1.50)
  • 1 cup black or kalamata olives ($1.50)
  • 1/2 cup thinly sliced onion ($.20)
  • 1/4 cup olive oil ($.20)
  • 2 tablespoons lemon juice ($.40)
  • 2 tablespoons apple cider vinegar ($.20)
  • 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
  • 1 tablespoon onion powder
  • 1 teaspoon freshly minced garlic
  • 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
  • 1 teaspoon dried oregano 
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • 1-2 medium sized zucchini, spiralized 

This is so easy and so good. Prepare it up to a day in advance and them the vegetables marinate and soften.

Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.

When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.


nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr

I use my spirilizer as much as any kitchen tool I have (except my VitaMix, of course!!). The Paderno brand one I have can be found on Amazon HERE, or in most stores that sell kitchen supplies.

Wednesday, September 30, 2015

Apple Mango Smoothie: Raw Food Recipe

Apple Mango Smoothie
serves 1 ~ $2.10 per serving


  • 1 apple, washed (peeled if not organic) ($.60)
  • 1 cup mango,chunks, fresh or frozen ($1.00)
  • 1 banana, sliced and frozen
  • 1 handful kale leaves ($.50)
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 cup ice
  • water for blending (more or less depending on how thick you like it)

This is just a super simple way to enjoy some of the apples that are in season right now! Blend all ingredients in a high powered blender until very smooth and enjoy!

nutritional information
calories: 230
fat: 4 gr
carbs:47 gr
protein: 6 gr

Tuesday, September 29, 2015

Turmeric Dressing: Raw Food Recipe

Salad with Turmeric Dressing
serves 2 ~ $2.55 per serving

Turmeric is a root related to ginger. It's a little hot and spicy, which makes it delicious. It's active ingredient, curcumin, is also a powerful antioxidant and anti-inflammatory that could improve all sorts of things from arthritis to diabetes. Buy the fresh root and use peeled and grated, or buy the dried powder which is available at most groceries. I found mine at my local farmer's market.

Like most foods, it works synergistically. The absorption of curcumin is greatly enhanced by black pepper and it boosts the absorption of omega-3s, so I've added some pepper and flax oil. If you don't have flax oil on hand, substitute olive oil or just omit. 

This delicious and super healthy turmeric dressing can be used over any salad, as I've done here, but is also delicious on just about anything else from mixed veggies to rice bowls. It also works as a great vegetable dip.



  • 3 tablespoons tahini ($.30)
  • 4 tablespoons lemon juice ($.60)
  • 1 tablespoon maple syrup or agave (can substitute stevia or omit) ($.10)
  • 2 tablespoons balsamic vinegar ($.10)
  • 1 tablespoon flax oil ($.20)
  • 1 teaspoon soy sauce ($.10)
  • 1 teaspoon turmeric ($.10)
  • 1 teaspoon onion powder ($.10)
  • 1 teaspoon garlic powder 
  • 1 teaspoon cilantro flakes
  • 1/2 teaspoon dried basil
  • 1/4 to 1/2 teaspoon cayenne
  • 1/4 teaspoon ginger 
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)


  • 1 head romaine or other lettuce ($1.80)
  • 2 tomatoes ($1.00)
  • 1 cucumber ($.50)
  • 1 small onion, sliced ($.20)


Place all dressing ingredients in a small blender and puree briefly until well mixed. Use as desired. Can be stored in the refrigerator for up to three days in an air tight container.

Monday, September 28, 2015

Raw Food Recipe Menu: September 27, 2015

Pumpkin Spice Smoothie
serves 2 ~ $.70 per serving

  • 2 carrots ($.30)
  • 2 bananas, sliced and frozen ($.40)
  • 1 apple, peeled and chopped ($.50)
  • 1 tablespoon agave ($.20)
  • 1 teaspoon pumpkin pie spice
  • water for blending, about 1 cup


In a blender, puree all ingredients until very smooth. A high speed blender will smooth out all the little carrot bits, and a less high powered one will leave a bit of pulp. If you're very opposed to pulp, juice the carrots instead.

nutritional information: calories: 165 fat: 0 gr carbs: 47 gr protein: 2 gr

Apple Avocado Soup
serves 2 ~ $1.44 per serving


  • 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

  1. Set aside a few arugula leaves for garnish.
  2. In a blender, combine the avocado, apples, chopped onion, arugula leaves, olive oil, and water, and puree until very smooth.
  3. Salt and pepper to taste, and garnish with a few chopped arugula leaves, some finely minced onion, and red pepper flakes.
  4. nutritional information

calories: 275 fat: 18 gr carbs: 42 gr protein: 7 gr

Taco Salad
serves 2 ~ $3.55 per serving


  • 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}

  • 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


Maple Bacon Ice Cream
serves 2 ~ $1.00 per serving 


  • 1 zucchini, sliced 1/4" thick ($.70)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons maple syrup ($.40)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 small clove garlic
  • 1/2 teaspoon liquid smoke
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt


Slice the zucchini into strips about 1/4" thick. In a small bowl, whisk together the remaining ingredients. Toss with the zucchini until well coated, then dehydrate for several hours or overnight, until just a little bit crunchy but pliable.

Tear the zucchini bacon into pieces and serve over vanilla banana ice cream with maple syrup. To make the ice cream, slice and freeze four bananas. When ready to use, grind them in a food processor with one teaspoon vanilla and a splash of almond milk. Process until smooth, which may take a few minutes and some scraping down on the sides. This will cost about $.30 per serving.

nutritional information: calories: 298 fat: 14 carbs: 45 protein: 2 gr

Any Time Snack
Kitchen Sink Smoothie
serves 2 ~ $1.70 per serving

  •  2 big handfuls greens (kale, romaine, etc) ($.75)
  • 3 bananas, sliced and frozen ($.75)
  • 1 cup blueberries ($1.00)
  • 2 tablespoon ground flax seeds ($.20)
  • 4 tablespoons hemp protein powder ($.90)
  • about 2 cups water for blending

I love making big, sweet, hearty green smoothies in the morning, and this is what I had this morning. I'm pretty sure I put just about everything I had in it, hence the name "(everything but the) Kitchen Sink Smoothie!"

My blender is small and weak, poor thing (but has lasted forever), so I blend my greens first. If you don't have a VitaMix or other high powered blender, this might work better for you, too. They get pretty smooth if I process them for a minute or two.

I also used Manitoba Harvest Hemp Pro 50, 50% Protein Powder, 32-Ounce which is my favorite hemp powder. Manitoba Harvest leaves all the good omega-3s intact.

Just blend everything well until smooth and serve.

nutrition information:      calories: 342      fat: 9 gr      carb: 60 gr      protein: 14 gr      fiber: 13 gr

Total cost for the day: $8.39
total calories: 1478
total fat: 71 gr
total carb: 220 gr
total protein: 38 gr


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