Monday, October 17, 2011

October 16, 2011


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Breakfast
Mango Sorbet
serves 1 ~ $2.24 per serving
recipe by Jennifer Cornbleet

1 cup frozen mango chunks (about 1 1/2 mangoes) ($2.24)

This is a very simple recipe from Jennifer Cornbleet's book, Raw Food for 1 or 2 People. I really like how simple and easy her recipes are to make. I was running low on supplies this weekend, but was still able to make some of her recipes without having to shop. I was able to review this book, as well as her Raw for Dessert book. I really enjoyed both, especially since the recipes are for smaller quantities and ideal for (no surprise!) just one or two people. I was more than happy to be able to chat with Jenny a bit and make a few of her recipes here (recipe instructions are Jenny's).

Jennifer has trained at, and now teaches at, the Living Light Culinary Institute. She has a raw food company, Learn Raw Food, and does lectures, workshops, and consultations ... and her book has sold over 100,000 copies and is one of the most popular raw books at Amazon (yay, Jenny!).

Allow the mango chunks to thaw for 5 minutes. Place in a food processor fitted with an S blade and process until smooth. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Serve immediately.

 

calories: 202
fat: 1 gr
carbs: 53 gr
protein: 2 gr
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Lunch
Salmon Patties
serves 2 ~ $1.13 per serving

8 carrots, juiced ($1.15)
1 small onion, finely minced ($.05)
4 tablespoons cashew mayo ($.10)
1/2 teaspoons dulse flakes (optional) ($.05)
1/2 teaspoon salt
romaine ($.60)
cashew tartar sauce
lemon slices ($.30)

This is really simple, and perfect if you juice carrots and have carrot pulp left over.

Juice the carrots and reserve the carrot pulp for this recipe. Add the minced onion, cashew mayo, dulse flakes, and salt. Stir together and form into about four patties. Place on a dehydrator sheet and dehydrate for about an hour. Flip and dehydrate for about another hour. Serve on a small bed of lettuce with cashew tartar sauce and lemon slices.

Cashew mayo is made with 1 cup cashews and 3/4 cup water. Puree in a blender until smooth and creamy. Make cashew tartar sauce by mixing some very finely minced cucumbers or pickles and a bit of agave with the cashew mayo.

calories: 286
fat: 15 gr
carbs: 33 gr
protein: 7 gr

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Dinner
Bok Choy Stir Fry
serves 2 ~ $2.86 per person

1 head bok choy, chopped ($1.89)
8 oz mushrooms, sliced ($2.29)
1 red bell pepper, thinly sliced ($.79)
1 medium onion, sliced ($.05)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
3 tablespoons balsamic vinegar ($.20)
1/2 teaspoon salt

Bok choy is my new favorite vegetable, and we've been enjoying it both raw and cooked very often lately. Again, this is a super simple recipe. Add the bok choy, mushrooms, red bell pepper, and onion to a lidded container or bowl. Whisk together the olive oil, agave, balsamic vinegar, and salt, and pour over the veggies and toss to coat.

Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.


calories: 335
fat: 21 gr
carbs: 33 gr
protein: 8 gr
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Dessert
Pineapple Ice Cream in Cones
serves 4 ~ $.88 per serving

1/2 pineapple, cut in chunks ($2.25)
3 ripe bananas ($.45)

cones

1 cup ground flax ($.25)
1 cup water
1 ripe banana ($.15)
2 tablespoons olive oil  ($.20)
2 tablespoons agave ($.20)
pinch salt

This was really fun, and my grandkids loved it. 

In a food processor fitted with the "S" blade, process the pineapple and bananas until very smooth. Then finish in an ice cream maker according the machine's directions. If you don't have an ice cream maker, just put this mixture in a bowl and freeze, stirring every half hour or so.

The cones really make this fun. Soak the ground flax seed in the water for about 10 minutes. Add it to a food processor, along with the banana, agave, and salt, and blend until very smooth. Spread out in a 6" fan shape on a lined and lightly oiled dehydrator sheet. Dehydrate for about an hour, then flip and peel from the liner. Wrap into a cone shape and use a piece of crumpled paper towel or parchment paper to hold the end open in the correct shape. Dehydrate for another few hours or overnight.

Another way to do this is to make edible bowls instead of cones. Spread the flax mixture into rounds instead of fan shapes. Dehydrate for about an hour and flip and peel from the liner. Then just put the shell inside a small glass bowl, so that the flax bowl will have the shape you'd like. Put the bowl back in the dehydrator for a few more hours, or overnight.


calories: 305
fat: 12 gr
carbs: 48 gr
protein: 7 gr
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Total cost for the day: $7.11
total calories: 1,128
total fat: 49 gr
total carb: 167 gr
total protein: 24 gr

9 comments:

  1. How do you make those awesome graphics for your menus?? They are delightful! Also, the bok choy stir-fri looks amazing. :)

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  2. I am always making "ice cream" so I LOVE this cone idea, I will have to try it. Thanks!

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  3. I hate to be a skeptic, but I am finding it hard to believe that a few mushrooms and bok choy really amount to over 300 calories? I just types in calories for bok choy and got 100 calories for a whole head.
    plus 1,129 seems really low for a whole day, unless it is for someone trying to lose weight. I think that kind of calorie consumption long term seems hard to sustain.

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  4. I have made ice cream cones once from a recipe by Matthew Kenney and they were delicious and amazingly similar to a real ice cream cone.

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  5. RAW salmon patties and ice cream cones? are you kidding me?! this post is majorly inspiring! wow. i want to make it all!=)

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  6. Oh Yum, Lisa!! Once more I'm weak in the knees from the gorgeous raw food "porn" ... hey if you haven't seen this yet, you got a prize and a shout-out!!

    http://www.youtube.com/watch?v=4bzazsJpykU&feature=player_embedded

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  7. I really need to make your salmon patties! I've pinned the pic on pinterest, now I just have to do it! All this left over carrot pulp to use, i'm excited to try them :)

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  8. Am I the only person who doesn't understand the salmon patty recipe? There is no actual salmon listed in the ingredients list or the instructions. ... whaaaa???

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  9. Thanks for the recipes. The salmon patties will be making an appearance in my kitchen very soon.

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