Monday, September 26, 2011

September 25, 2011




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
 
 
Here's something to look forward to! October is Vegan Month of Food ... aka Vegan MoFo! Maybe some surprises are in store?

Monday, September 19, 2011

September 18, 2011

 
 
Breakfast
Pistachio Ice Cream
serves 2 ~ $1.19

1 ripe avocado ($.88)
4 ripe bananas ($.60)
2 tablespoons agave ($.20)
1 teaspoon vanilla extract ($.20)
pinch salt
1/4 cup pistachios ($.50)

Fruit and nuts. That's all this is, but it feels like a treat ... and I think it makes a perfect breakfast. 

In a food processor with the "S" blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.

If you don't have an ice cream maker, just freeze the puree and stir every half hour or so until it's firm, adding the pistachios just before firm.

 
calories: 552
fat: 22 gr
carbs: 92 gr
protein: 8 gr
 
 
Lunch
Garden Salad with Sweet Onion Dressing

serves 2 ~ $2.13 per serving

1/2 head romaine ($.95)
1/2 bunch (or bag) spinach ($1.50)
12 radishes ($1.00)
2 medium onions ($.30)
2 cloves garlic, pressed
2 tablespoons olive oil ($.20)
3 tablespoons agave or agave ($.30)
1/2 teaspoon salt
1/2 teaspoon black pepper

There was an onion dressing I remember using a long time ago and I thought maybe I'd try to replicate it to go with this salad of greens, radishes and onions. It was perfect.

For the dressing, puree 1/2 onion, the garlic, agave, olive oil, salt, black pepper and a sprinkle of crushed red pepper. It can be hard to make this in such a small batch because the blender just doesn't work on such small amounts. I get around that by using a pint sized canning jar attached to the blade part of my blender. But, you could easily double or triple the amount and it should store in the fridge for at least a few days.

The salad is just the romaine and spinach tossed with thinly slices radishes and onions and topped with the onion dressing and some more red pepper flakes.

calories: 280
fat: 15 gr
carbs: 38 gr
protein: 5 gr

Jalapeno Poppers
10 poppers ~ $.24 per popper

5 jalapeno peppers ($.49)
1 medium onion, minced ($.15)
1 tablespoon olive oil ($.10)
crushed red pepper flakes

Basic Nut Cheez

1 cup nuts, soaked and dehydrated ($1.60)
juice of 1 lemon
1 tablespoon agave ($.10)
1 teaspoon salt
1 teaspoon nutritional yeast
1 tablespoon onion powder
1 teaspoon garlic powder
1 cup water for blending

My son was trying to entice me the other day with some jalapeno poppers. I admit they did look good, but I knew I could make a raw and dairy free version that would just as yummy. AND I had a whole bag full of jalapenos in the fridge.

I started by making a batch of nut cheez. I used soaked and dehydrated walnuts here, but I imagine that some macadamia nuts would be good as well. In a blender, puree the nuts and all other nut cheez ingredients for a few minutes, until smooth and very creamy. Wrap in cheese cloth and let drain over a colander. Set a plate on top of the cheez and weight it with something. I used a can of coffee. Let drain overnight.

Slice the jalapenos in half, remove the seeds and ribs, and very lightly toss with olive oil. Dehydrate for a few hours until slightly softened (I actually liked them both ways, dehydrated as well as just fresh). Then fill with nut cheez and garnish with minced onion and crushed red pepper flakes. Put in the dehydrator for another few hours to warm, if desired.




Dinner
Vegetable Noodle Stew
serves 2 ~ $1.66 per serving

1 ripe avocado ($.88)
2 tomatoes ($1.00)
4 carrots ($.50)
1 onion, finely diced ($.05)
3 stalks celery, finely diced ($.30)
1 medium zucchini ($.59)
1 1/2 cup water for blending
salt and pepper to taste
red pepper flakes
olive oil for drizzling

This is my new addiction. Maybe it's the cold, rainy weather we've been having, but right now this is almost better than chocolate. Is there anything really better than chocolate?

I still have a freezer half full of frozen tomatoes from my garden last year, and I've used them here. In season, we sell our veganic tomatoes two for a dollar straight out of our garden and that's the price I've used here. It's quite a low price, but it's such a fulfilling thing to grow food. This time of year, though, tomatoes are quite expensive in the stores. I talk about freezing and preserving produce for raw in my ebook, which is available to the right. I've really gotten a lot out of our raw, frozen produce this winter.

In a blender, puree until smooth the avocado, tomatoes, carrots, half the onion, and two stalks of celery. Add as much water as you like to create the desired consistency. I made mine thick and it was very much like a stew. Finely dice the other half of the onion and the remaining celery. Slice the zucchini into noodles using a vegetable slicer or spiral slicer. I slice the zucchini lengthwise and then use a vegetable peeler to shave off fettuccine sized noodles.

Divide the soup between bowls, salt and pepper to taste, and stir in the diced onion and celery and the noodles. Drizzle with a teaspoon or so of olive oil and some red pepper flakes, if desired. Extra yumminess can be had by marinating the zucchini noodles for a few hours using equal parts olive oil, balsamic vinegar, and agave as a marinade.
 

calories: 292
fat: 15 gr
carbs: 38 gr
protein: 8 gr
 
 
 
Dessert
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
 

Total cost for the day: $5.38
total calories: 1,334
total fat: 76 gr
total carb: 188 gr
total protein: 29 gr


 

Monday, September 12, 2011

September 11, 2011


http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg

Breakfast
Apple Slices
serves 2 ~ $1.75 per serving

4 apples, sliced thinly ($2.00)
2 tablespoons agave or other liquid sweetener ($.40)
 tablespoon lemon juice ($.10)
1/4 teaspoon cinnamon

4 dates ($1.00)
2 tablespoons water

For the apple slices, it works out well to toss them in the dehydrator the night before. By morning, they're done. Just whip up a bit of sauce, if desired, and enjoy. 

Slice six apples about 1/8 inch thick, removing the seeds and any hard bits in the center. In a medium bowl, whisk together the agave, lemon juice, and cinnamon. Add the apple slices and toss to coat well. Lay out on dehydrator sheets (I used unlined ones) and dry overnight. They'll be leathery when warm and will get crisper as they cool off.

The sauce is just a couple dates and water for blending. I used a small bullet type blender and processed them until smooth. 


calories: 380
fat: 1 gr
carbs: 100 gr
protein: 2 gr
http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg

Lunch
Froodles
serves 2 ~ $2.23 per serving

1 papaya ($1.29)
 1 mango ($.88)
1 cucumber ($.31)
1 medium onion ($.10)
1 avocado ($.88)
crushed pepper flakes
papaya seeds

2 tablespoons lime juice ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt or to taste
pinch cayenne

Who doesn't like making up names for raw recipes? I sure enjoy it ... almost as much as I like fruit noodles. Froodles were inevitable.

Peel and then shave, grate or cut the papaya, mango and cucumber into small ,noodle like strips and arrange on plates (this is how I cut my noodles). Sprinkle on some finely diced onion , chopped avocado, crushed pepper flakes, and papaya seeds (they have a slightly peppery taste). Then, whisk together the lime juice, olive oil, agave, salt, and cayenne until emulsified. Spoon over the fruit noodles.

 

calories: 401
fat: 25 gr
carbs: 47 gr
protein: 5 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg

Dinner
Salad with Fruit
serves 2 ~ $2.83 per serving

1 small head romaine ($1.29)
1 bunch arugula (1.29)
1/2 papaya ($.65)
1/2 mango ($.44)
1 avocado ($.88)
1 carrot
1 medium onion, finely diced ($.10)
crushed pepper flakes
2 tablespoons lime juice ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt or to taste
pinch cayenne

 I still had some papaya and mango, and just a bit of arugula left growing, and decided to make a salad. It's basically the same ingredients as froodles with just a few changes, over lettuce.

Chop the romaine and arugula. Grate the papaya, mango, and carrot (I used my food processor). Add the onion and avocado on top, and sprinkle with some crushed pepper flakes.

For the dressing, whisk together the lime juice, olive oil, agave, salt (to taste ... I used about a half tablespoon), and cayenne. Pour over salads and toss to coat.


calories: 398
fat: 22 gr
carbs: 53 gr
protein: 6 gr

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Dessert
Chocolate Pecan Ice Cream Cake
serves 8 ~ $1.79 per serving

1 cup walnuts ($3.00)
1 cup raisins ($1.50)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt

3 ripe bananas, sliced and frozen ($.45)
1 cup coconut milk (equal parts coconut flesh and coconut water, pureed until smooth in blender) ($1.50)
1 avocado ($.88)
4 tablespoons agave ($.80)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt

5 ripe bananas, sliced and frozen ($.75)
 1 cup coconut milk (equal parts coconut flesh and coconut water, pureed until smooth in blender) ($1.00)
1/2 teaspoon vanilla
1/2 cup pecan pieces ($2.00)
1 cup chocolate chunk pieces ($1.60)

cacao powder
chopped pecans

I really like to keep things simple. This is the cake I made for my grandson's birthday party. I fiddled around with it on my own, but really should have gotten Heather Pace's ice cream cake book to work from! Even so, it turned out well and everyone liked it. Even after several years, some friends and family are a little wary about this strange vegan food I make, but I think they're getting used to it.

Since this was intended for several people, I made it using an 8" springform pan. Because I wanted it taller than the pan, I used a piece of cardboard covered with waxed paper and rolled it I tto the size of the inside of the pan. aped it up and slipped it inside. I used this to extend the height of the pan and make a taller cake.

This is put together in three layers. The first layer is a nut and raisin crust. In a food processor fitted with an "S" blade, process the walnuts, raisins, cacao, and salt until it begins to stick together. Pour into the bottom of the lined springform pan, distribute evenly, and pat into a crust. 

The second layer is chocolate ice cream. Combine all ingredients in a blender and puree until very smooth. Pour over the chocolate crust layer, smooth, and freeze for about an hour.

The third layer has both chopped pecans and chocolate chunks mixed in.The chocolate chunks are made from 1/2 cup cacao powder, 1/2 cup cacao butter or coconut butter, 1/2 cup agave, and a pinch of salt. Melt over a double boiler, spread out in a layer on parchment or waxed paper and chill in the freezer. Break or cut into small chunks when hardened.

 In a blender, puree the bananas, coconut milk, and vanilla until very smooth. Because the bananas are frozen, the ice cream will be a little fluffy and like slightly melted soft serve. Stir in the chopped pecans and the chocolate chunks and mix gently. Pour on top of the first layer, smooth the top, and freeze.

I let the cake firm up a little, and then added some cacao powder and chopped pecans to the top. Put back in the freezer until about a half hour before serving. Allow to thaw slightly and serve.


calories: 448
fat: 31 gr
carbs: 58 gr
protein: 6 gr
http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg
Total cost for the day: $8.60
total calories: 1,627
total fat: 79 gr
total carb: 258 gr
total protein: 19 gr

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