Monday, December 27, 2010

December 26, 2010

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Breakfast
Fruit Cereal
serves 1 ~ $.70 per serving

1 banana ($.15)
1 tablespoon walnuts ($.05)
1 tablespoon coconut flakes ($.10)
1 cup almond milk ($.40)
pinch cinnamon

I usually wait until Sunday morning to plan what I'm going to make for the blog. This morning I woke up absolutely certain I had not one single idea ... and I was working with fairly low food supplies as well. Raw and vegan foods are really no different from (or more complicated than) any other type of foods, though, and a few meals can be pulled together if there are a few staples available.

This doesn't contain any actual cereal grains, but does give that same feeling of nice big bowl of cereal and milk. The milk is even sweet and drinkable when finished.

Layer the banana, nuts, and coconut flakes in a bowl. Pour in almond milk. Top with pinch of cinnamon and an optional teaspoon of agave or other sweetener.

 

calories: 382
fat: 20 gr
carbs: 41 gr
protein: 6 gr  
 
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Lunch
Mushroom Burgers
serves 2 ~ $2.40 per serving

burgers

1/2 red pepper ($.45)
1/4 cup ground flax seeds ($.10)
10 oz mushrooms ($2.49)
1/3 cup walnuts ($.50)
1/2 white onion, chopped ($.13)
1 jalapeno pepper, chopped ($.05)
1 rib celery, chopped
2 tablespoons olive oil ($.20)

avocado mayo

1 ripe avocado ($.78)
1 teaspoon agave ($.10)
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon paprika
1 teaspoon vinegar

This is more preparation than I usually do, but it still took less than a half hour of actual work. Mostly, it's planning ahead. To make the burgers, wash the mushrooms well. Then, to enhance the flavor slightly and remove any excess water from washing, dehydrate the mushrooms for an hour or two.

In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together.

Reserve about 1/4 of the dehydrated mushrooms and set aside. In a food processor fitted with an "S" blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil.
 
Form burgers and place on a teflex or plastic sheet. I spread a bit of olive oil on my sheets so the burgers will flip easily. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours.

The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. I used the blender and think this probably needs it to be creamy enough, although mashing with a fork would probably suffice.

Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, chopped jalapenos, and the slightly dehydrated mushrooms that were set aside earlier.

I was getting impatient, and hungry, and took my photos below before these were fully dehydrated. They will get a bit darker than is shown here. With the oil in the mix as well as on the sheets, they are as much like a burger as just about anything I've seen.


calories:
223
fat: 20 gr
carbs: 7 gr

protein: 6 gr

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Dinner
Tomato Basil Soup
serves 2 ~ $1.83 per serving

3 tomatoes ($3.00)
2 carrots, chopped ($.20)
2 celery stalks ($.20)
1 medium onion ($.05)
4 tablespoons olive oil ($.40) 
1 tablespoon dried basil
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper (or to taste)

red pepper flakes

This is so simple and so satisfying and takes just a very few minutes to make.

Add all ingredients to blender and puree until smooth. Top with a few red pepper flakes and a drizzle of oil. Lately, I've been trying blended soups with the oil lessened or omitted and they're just as delicious.

 

calories: 338
fat: 28 gr
carbs: 23 gr
protein: 5 gr 

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Dessert
Triple Chocolate
serves 4 ~ $.96 per serving

brownie bits

1/3 cup walnuts ($.50)
1/3 cup raisins ($.50)
2 tablespoons cocoa or cacao powder ($.20)
pinch salt

chocolate chunks

2 tablespoons coconut oil, melted ($.20)
2 tablespoons agave ($.10)
1 tablespoon cocoa or cacao powder ($.10)

ice cream

6 bananas, sliced and frozen ($1.20)
1 cup almond milk ($.40)
1 teaspoon vanilla ($.20)
3 tablespoons cacao or cocoa powder ($.30)
pinch salt

This isn't quite as complicated as it seems, and boy does it hit the chocolate spot. 

Make the ice cream first. In a blender, puree all the ice cream ingredients until smooth and creamy. This will be like soft serve ice cream and is wonderful as is, but for this recipe pour into a container and freeze, stirring every 20 minutes or so until stiff. This can also be processed in an ice cream maker.

Make the brownie bits in the food processor, using the "S" blade. Process all the brownie bit ingredients until the mix starts sticking and clumping and can be pressed into a ball. Spread out on wax paper, about 1/4 inch thick, and refrigerate for at least a half hour to harden.

For the chocolate chunks, stir together all the chocolate chunk ingredients until smooth and creamy and well incorporated. Spread out on wax paper and refrigerate until hard.

To assemble, just break the brownie into bits and the chocolate into chunks and stir into the chocolate ice cream.

Store any leftovers in a covered container in the freezer and allow to soften slightly before serving.


calories: 404
fat: 16 gr
carbs: 73 gr
protein: 5 gr
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Total cost for the day: $5.89
total calories: 1,374
total fat: 84 gr
total carb: 144 gr
total protein: 22 gr
 
 
 
 
 
 
 
Question of the Year
 
Do you have any New Year's resolutions?
 


Monday, December 20, 2010

December 19, 2010


I hope everyone has a wonderful Christmas!

Nut Nog
2 servings ~ $.63 per serving

1 cup almond milk ($.40)
1 banana ($.15)
1 date ($.50)
1 tsp vanilla extract ($.20)
1/2 tsp cinnamon
1/4 tsp nutmeg
pinch salt

This is smooth, thick, creamy ... just like the real thing.

Puree all ingredients until smooth and creamy. Garnish with a dash of cinnamon.




Stuffed Mushrooms
2 servings ~ $2.27 per serving

12 oz button mushrooms ($2.49)
2 ribs celery, minced ($.30)
1 carrot, grated ($.10)
1 medium onion, minced ($.25)
1 small zucchini, grated ($.65)

2 tbsp olive oil ($.20)
2 tbsp agave ($.20)
2 tbsp balsamic vinegar ($.20)
2 cloves garlic, pressed ($.10)
1 tbsp basil ($.05)
salt & pepper

I love mushrooms and so, for me, this is just an amazing dish. Dehydrating for a bit softens and warms the mushrooms and filling nicely.

Gently clean and remove the stems from the mushrooms. Some people brush any dirt off mushrooms with a soft cloth, but I usually wash my mushrooms with water. Mince the stems and set them aside, because they'll go into the filling.

Grate the carrot and zucchini and mince the onion and celery. Fine ingredients are easier to get in the mushroom. Mix these together with the olive oil, garlic, basil, agave, balsamic vinegar, minced mushroom stems and salt and pepper and stir well.

Use a teaspoon and fill the hollow in the underside of the mushroom. Place on teflex, plastic or parchment sheets and gently dehydrate for about 3 hours, or until warm and slightly softened.



calories: 266
fat: 14 gr
carbs: 34 gr
protein: 7 gr


Fruity Salad
two servings ~$3.02 per serving

10 oz mixed greens ($1.89)
1 pomegranate ($1.39)
4 oz strawberries, sliced ($.42)
2 oranges, sectioned ($1.00)
1/4 cup walnuts, chopped ($.30)
1 small onion, sliced ($.25)
salt and pepper

dressing

2 tbsp olive oil ($.20)
1 tbsp balsamic vinegar ($.10)
2 tbsp agave ($.20)
1 tsp apple cider vinegar ($.10)

The combination of sweet and savory is hard to beat in my book. I love this salad. The taste tester I tried this out on today said, "It's like eating food for the first time." I think I understand what he meant, since this is so fresh and clean while also packed with lots of flavor.

This makes two servings. Divide the greens, putting half on each plate. Add the orange sections, sliced strawberries and onion. Sprinkle with the chopped walnuts and pomegranate seeds.

To make the dressing, just put all dressing ingredients in a small bowl and whisk until emulsified. This should only take a minute or so. It will be creamy and not separated at all when fully emulsified. Add to salads.

calories: 411
fat: 24 gr
carbs: 79 gr
protein: 7 gr



.Marinated Broccoli and Mushrooms
2 servings ~ $2.90 per serving

2 heads broccoli ($1.89)
8 oz mushrooms ($2.50)
1 medium onion ($.25)
sesame seeds ($.10)

3 tbsp olive oil ($.30)
3 tbsp balsamic vinegar ($.30)
3 tbsp agave ($.30)
2 cloves garlic, pressed or finely minced ($.10)
1 tsp paprika ($.05)
1/2 tsp salt
1/2 tsp pepper

red pepper flakes to taste

This is my new favorite raw food dish. It's savory and sweet and just yummy. Marinating followed by dehydrating softens the broccoli and onions nicely, and the mushrooms are just luscious.

Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, pepper, and paprika. Chop the broccoli into bite sized pieces, and diced the onion. In a container (I used a Glad Lock box), put the broccoli, mushrooms and onion. Pour the marinade over, shake to coat, and let sit overnight in the refrigerator.

An hour before serving, dehydrate on plastic or teflex sheets. About an hour should make these warm and slightly softened. Sprinkle with sesame seeds and, if you want a little bit of heat, add a pinch of red pepper flakes.


calories: 415
fat: 22 gr
carbs: 53 gr
protein: 11 gr


Nut Cheez with Grapes
4 servings ~ $1.57 per serving
 
1 cup nuts ($4.90)
1 cup water
1 tsp salt
1 tsp basil
1 tsp thyme
2 tablespoons lemon juice ($.50)
dried or fresh herbs for rolling

1 lb grapes ($1.39)

This "cheez" is amazing, and surprisingly simple to make and can be made with your choice of nuts ... I made mine with Brazil nuts. In a blender, add all the cheez ingredients. Puree for several minutes until as smooth and creamy as possible. Pour into a jar or other glass container and cover with cheese cloth. Let sit overnight or longer to develop the desired sharp taste. As it sits, the nut "cream" will thicken up as well, making it easier to handle.

Once the flavor has developed to your liking, divide in two equal portions. Place in center of several layers of cheese cloth and form into roughly a circle shape. Wrap each in the cheese cloth and place them in a colander with a weight or weighted plate on top. Put the colander in a sink or over a plate or bowl to catch any drips. A lot of the liquid will be pressed out of the cheez this way. Let it press for several hours.

This doesn't get gooey, but it will be the consistency of cream cheese. Further pressing can make a firmer cheez.

When it has the desired consistency, remove from the cheese cloth, shape into a wheel and roll in dried or minced fresh herbs. Serve with grapes.




Caramel Apple Pie
serves 6 ~ $1.60 per serving
crust
1 cup walnuts ($3.00)
1 cup raisins ($1.00)

filling
5 apples ($3.00)
1/2 cup raisins ($.50)
4 tablespoons agave ($.40)
4 tablespoons lemon juice ($.40)
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice ($.10)

caramel
4 tablespoons almond butter ($.80)
2 tablespoons agave ($.40)
2 tablespoons olive oil ($.20)
4 tablespoons water

This may possibly be the best apple pie I've ever had. 

Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify.

In a food processor fitted with the "S" blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm. 

In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.

Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream.


calories: 462
fat: 24 gr
carbs: 64 gr
protein: 6 gr
Chocolate Raspberry Tart
serves 6 ~ $1.12 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.00)
pinch salt
1 ripe avocado ($.88)
2 ripe bananas ($.30)
3 tablespoons agave ($.60)
1/4 cup cacao or cocoa powder ($.80)
1/2 teaspoon vanilla
2 tablespoons coconut oil ($.20)
pinch salt
3 ounces raspberries ($1.00)

This is just a basic chocolate avocado/banana tart, and one of my favorites. Today, it went over well with our non-raw guests.

In a food processor with an "S" blade, process the walnuts, raisins, and pinch salt. just until the starts sticking together a bit, which takes about a minute. Press into a tart plate and chill.

Again, in the food processor with an "S" blade, process the avocado, bananas, agave, vanilla, olive oil, and salt until very smooth. Pour into tart shell, top with raspberries, and chill until slightly more firm.

 

calories: 284
fat: 16 gr
carbs: 35 gr
protein: 5 gr


Apple Cinnamon Cookies
makes 12 pieces ~ $.20 each

1 cup walnuts ($1.00)
1/2 cup dehydrated apple slices, about 2 small apples ($.80) 
1/2 cup dehydrated banana slices, about 3 medium fresh ($.45)
2 teaspoons cinnamon
1 teaspoon vanilla ($.15)
1/2 teaspoon pumpkin pie spice
pinch of salt
coconut flakes for rolling

I wanted something fast and easy, but spicy and warm ... and something other than chocolate! I'll never bore of chocolate, but every once in a while it's nice to change things around. 

This is so simple and takes about 5 minutes to make, not including the dehydrating time. Peel and slice the apples and bananas and dehydrate for several hours, or overnight. They should be leathery and pliable, not crisp.

In a food processor with an "S" blade, process the nuts, dried fruit, cinnamon, vanilla, pumpkin pie spice, and pinch of salt. Pulse to start, then let process for a few minutes until the mixture starts to stick together. Scoop out using a tablespoon or other rounded scooper and roll into a ball shape. Press into coconut flakes.

 

calories: 105
fat: 12 gr
carbs: 10 gr
protein: 4 gr



Question of the Week

Are you planning a raw Christmas? 

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