Monday, January 31, 2011

January 30, 2011





Breakfast
Super Smoothie
serves 2 ~  $1.96 per serving

2 ripe bananas ($.30)
1 avocado ($.88)
1 cup mango ($1.49)
2 tablespoons nutribiotic rice protein powder ($1.25)
1 cup water
10 ice cubes
dash of stevia (optional)

This isn't a pretty smoothie ... but my grandkids love this, and so do I. It's easy and packed with nutrition. The protein powder I've used here isn't entirely raw. It's a good brand, though, and it tastes great and isn't gritty. If I had to choose, I'd have to say it's my favorite protein powder.

In a blender, puree all ingredients until smooth.


calories: 359
fat: 14 gr
carbs: 94 gr
protein: 15 gr


Lunch
Tomato Sandwich
serves 3 ~ $1.54 per serving

1 cup ground flax seeds ($.50)
1 cup water
3 medium onions, thinly sliced ($.30)
2 large carrots, grated ($.40)
1 teaspoon salt
3 tablespoons olive oil ($.30)

tomato, lettuce, onion ($2.50)

cashew mayo

1/2 cup cashew ($.50)
1/2 teaspoon garlic powder
1 teaspoon agave ($.10)

This received rave reviews today. The bread was about the best raw bread I've ever had and it seemed very much like a really good ... well, bread. It has to be just right, though. Dehydrated enough to be done, but not too crisp.

Mix together the ground flax seeds and water. Let sit for several minutes to gel. Slice the onions very thinly and grate the carrots (I used the food processor for both). Stir together and add the salt. Spread out on lined dehydrator sheets and dehydrate for about an hour. When it top is a bit dry to the touch, flip and continue drying on the other side. Let dry another couple hours until dry but not brittle. I used kitchen scissors to cut the bread into shapes.

Add some tomatoes, onion, and lettuce, and a dollop of cashew mayo.

To make the mayo, use a bullet type blender. Puree all ingredients until smooth and creamy.

 

calories: 419
fat: 28 gr
carbs: 35 gr
protein: 13 gr
 

Dinner
Quinoa withVegetables
serves 2 ~ $2.80 per serving

1 cup quinoa, cooked or raw ($1.90)
1 head broccoli, chopped ($.90)
8 oz mushrooms, sliced ($1.80) 
3 carrots, thinly sliced ($.30)
1 medium onion, sliced thin ($.10)
 2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoon bragg's liquid aminos ($.10)

I've used cooked quinoa here, but it's possible to sprout it, if desired.  
The instructions for cooking quinoa will be on the package. It first has to be rinsed really well, to wash off any bitterness. Then, combine 1 cup dry quinoa with 2 cups water. Bring to a boil, reduce heat, and simmer for 10 - 15 minutes, until all the water is absorbed.
The vegetables are raw and have been dehydrated to soften them a bit and intensify the flavors. Clean and chop or slive the vegetables, then put them in a lidded container. Whisk together the olive oil, agave, and Bragg's and add. Cover with lid and shake until all vegetables are coated. Dry on a lined dehydrator sheet for about an hour, until slightly wilted. Serve the marinated and dehydrated vegetables over the quinoa.


calories: 589
fat: 19 gr
carbs: 94 gr
protein: 15 gr




Dessert
Chocolate Tacos
serves 4 ~ $1.19 per serving


shells


1/2 cup ground flax seeds ($.25)
1/2 cup water
2 ripe bananas ($.30)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt


banana ice cream


4 bananas ($.60)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt


nut cream


1/2 cup nuts ($1.00)
1/4 cup water 
1 tablespoon agave ($.20)
1/2 teaspoons vanilla
pinch salt


chocolate sauce


2 tablespoons cacao or cocoa powder ($.40)
2 tablespoons agave ($.20)
2 tablespoons olive oil or coconut oil ($.20)
a few chopped walnuts and strawberries


These are so much fun. They really do look like little chocolate tacos with all the fixings. And ... it's chocolate, which is always a good thing.


Make the shells first. Use finely ground flax seed and soak in water for about twenty minutes, until gooey. In a food processor with an "S" blade, puree the bananas until smooth. Add in the soaked flax and salt and process briefly. Spread in eight circles on lined dehydrator trays. Let dehydrate for about an hour, until dry to the touch on the side facing up. Flip and peel the sheet away. Let dry another couple hours. Then, gently fold in half. Use a twisted piece of wax paper to make a brace to hold the taco shell slightly open. Let dry this way for another couple hours. Let cool to room temperature.


Make the banana ice cream. Combine all the ingredients in the food processor and puree until very smooth. Then put in an ice cream maker and process until like soft serve. Freeze.


The nut cream is just the ingredients pureed in a bullet type blender until smooth. Refrigerate. It will thicken some as it cools.
The chocolate sauce is just cacao powder, agave, and either olive oil or coconut oil stirred together. Coconut oil will  make a hard chocolatey shell; olive oil will stay liquid. Either way is really good.

To assemble, spoon the ice cream into the shells, add a dollop of nut cream, a few walnuts and strawberries, and a drizzle of sauce.


You can add a bit of heat to the chocolate ice cream by adding a big pinch of cayenne before processing. It adds heat without changing the flavor.

calories: 438
fat: 45 gr
carbs: 115 gr
protein: 15 gr


Total cost for the day: $7.49
total calories: 1,805
total fat: 106 gr
total carb: 338 gr
total protein: 58 gr

25 comments:

  1. The dessert tacos. Oh my, you have me at hello choco TACO!! :)

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  2. yeah, those chocolate tacos look incredible. What a fun idea, too! And hey, I just made some onion bread (another version) and was just wondering what I'd do with it. Now I know! I'll have to try your version next time. Looks great!

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  3. that sandwich bread looks amazing, it's crazy how easy it is to make raw bread, I just made some a few days ago: http://sketch-freeveganeating.blogspot.com/2011/01/raw-tea-sandwiches-salmon-herb-pesto.html

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  4. This looks like the perfect day to me! I love the chocolate taco.

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  5. Great timing...I've really been in the mood for a sandwich lately. Will definitely try your "rave reviews" bread :) Thanks!

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  6. Lovely blog you have...just added you to my blog roll!
    -Aimee

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  7. Lisa, Lisa, Lisa! That sandwich looks fabulous and the chocolate tacos divine!!!

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  8. Simply stated, you inspire me!!! Nice work!

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  9. oh my that sandwich looks so delicious. the chocolate tacos =)

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  10. *DROOOL*

    i am making that bread ASAP. thanks so much for sharing the recipe!

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  11. Chocolate tacos??? I think you have outdone yourself.

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  12. Your recipes always blow me away! I just LOVE all of them.
    I have stopped using flax and was wondering what I might sub for the taco shells. I'll have to think about that one--while I'm sipping on your amazing smoothie. :)
    Peace & Raw Health,
    Elizabeth

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  13. It all looks so good, but the chocolate tacos look amazing!! Fabulous idea!

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  14. OK, you are my official fav raw blog - and I'm recommending it to all my raw food class students! Thank you so much for your dedication and inspiration - a truly shining soul!

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  15. Chocolate tacos! How inventive. LOVE.

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  16. This comment has been removed by the author.

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  17. This looks great. I found your onion bread link on Kelli's blog and had to come take a peak. Yum.

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  18. Just found your site and made the super smoothies and it is amazing. Also my two boys (age 5 and 2) love it, they made me make them another batch, they called it ice cream smoothie. Thank you and can't wait to try more of your recipes!

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