Wednesday, December 28, 2011

Apple Avocado Soup ~ Raw Vegan Recipe


serves 2 ~ $1.44 per serving


ingredients
  • 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

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

nutritional information

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

Monday, December 26, 2011

December 25, 2011



Breakfast
Strawberry Blue Concrete

serves 2 ~ $1.45 per serving

 3 bananas, sliced and frozen ($.60)
1 1/2 cups strawberries, frozen ($1.69)
1/2 cup blueberries, frozen ($.60)
stevia and/or agave, to taste

 A "concrete" is a very thick shake ... thick enough to have to eat it with a spoon. 

In a food processor fitted with an "S" blade, process the frozen bananas until creamy. Add water as needed until the mixture is a thick, soft serve ice cream consistency. Add about half the frozen strawberries and process again until smooth. Add a couple droppers of stevia and/or agave, until you like the level of sweetness. You may not need any sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen strawberries to what remains, and process again until smooth. Spoon out and set aside about half of this mixture, as well. Finally, add the frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don't forget a spoon!


calories: 262
fat: 1 gr
carbs: 65 gr
protein: 3 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
 
Lunch
Mimi Kirk's Simple Mediterranean Salad
serves 2 ~ $3.82 per serving

4 firm heirloom tomatoes or slightly green tomatoes, cut into wedges ($3.00)
2 sweet red or yellow peppers, seeded, cored, and sliced into thin strips ($2.10)
1small or 1/2 medium sweet onion or red onion, sliced into strips ($.10)
1/2 cucumber, coarsely diced ($.25)
1 cup raw olives, pitted ($1.59)
good quality extra-virgin olive oil ($.30)
1-2 tablespoons lemon juice ($.30)
himalayan or celtic sea salt, to taste
freshly milled pepper to taste

This recipe is from Mimi Kirk's wonderful new book, Live Raw. This is one of the best raw food books I've read. Mimi's recipes are elegant and gourmet, but they're also very simple and easy to make.

To make the Simple Mediterranean Salad ... place the vegetables in a bowl and sprinkle generously with extra-virgin olive oil, lemon, salt, and pepper. Let salad rest for 15-20 minutes to meld flavors together.

Taste for salt and pepper and adjust if necessary. Flavors should be lemony and light. 
Serve on chilled lettuce leaves.


calories: 274
fat: 20 gr
carbs: 19 gr
protein: 5 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG 

Dinner
Zucchini Mushroom Salad
serves 2 ~ $2.91 per serving

1 zucchini ($.50)
8 oz mushrooms ($1.88)

2 tablespoon olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons balsamic vinegar ($.20)

1 bag spinach ($1.89)
1 medium red onion ($.25)
1 grapefruit ($.60)

Peel the zucchini and slice into slabs or wedges about 1/4 inch thick. Put in a bowl along with the mushrooms. In a small cup, whisk together the olive oil, agave. and balsamic vinegar and pour over the zucchini slices and mushrooms. Toss to coat. Spread out on a lined dehydrator sheet and dehydrate for about 2 hours, until softened a bit and warm.

Arrange spinach on plate. Add thinly sliced red onion and grapefruit sections. Top with the warmed mushrooms and zucchini.


calories: 334
fat: 20 gr
carbs: 19 gr
protein: 9 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
 
Dessert
Stuffed Dates
makes 12 dates ~ $.22 each

1/2 cup cashews ($.50)
1/2 cup water
1 tablespoon agave ($.10)
1/2 teaspoon salt
12 dates ($2.00)

candied pecans
 
In a small, bullet type blender, process the cashews, water, agave, and salt until smooth and the constancy of thick cream. Refrigerate for about an hour to let it firm. 

Once firm, split each date and add a dollop of cashew cream to the center. Top with a candied pecan.

Candied pecans are simple to make. Just coat pecans with a generous amount of agave, with a pinch of salt and a pinch of cayenne. Then spread them out on a dehydrator sheet and dehydrate overnight. The agave will be liquid when they're warm, but will harden up quite a bit as they cool.



calories: 148 (per date)
fat: 9 gr
carbs: 15 gr
protein: 3 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG 
 
Mocktail
Da Da Daiquiri
serves 2 ~ $1.49 per serving

juice from 1 lime ($.69)
1 cup strawberries ($1.29)
1 cup orange juice, freshly squeezed ($.70)
1 tablespoon agave or sweetener of choice ($.20)
2-3 tablespoons sparkling soda water ($.10)
a few mint leaves
ice

I've never liked alcohol, but have always had a fascination with the ritual and accessories that goes along with drinking ... I even collected antique wine glasses for a while. Mimi has a "Mocktails" section in her new book, and, wow, are there some great recipes and ideas. They've even sparked my urge to collect again!  

To make the Da Da Daiquiri, blend all ingredients except ice in a blender. Pour into ice-filled jar with a lid and shake several times. Pour into glass through a strainer. Garnish with a piece of orange on a skewer.


calories: 133
fat: 1 gr
carbs: 34 gr
protein: 2 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG 
Total cost for the day: $9.89
total calories:  1,151
total fat: 51 gr
total carb: 89 gr
total protein: 22 gr
 
I hope everyone had a Merry Christmas!
Happy Holidays & a wonderful New Year!
 

Tuesday, December 20, 2011

Chocolate Raspberry Tart ~ serves 6


serves 6 ~ $1.12 per serving

This is just a very basic chocolate avocado/banana tart, and one of my favorites. 

ingredients
crust
  • 1 cup walnuts ($2.00) 
  • 1 cup raisins ($1.00)
filling

  • 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)
directions

  • In a food processor fitted 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 fitted 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.
  • Garnish with red raspberries. 
nutritional information
calories: 284      fat: 16 gr      carbs: 35 gr      protein: 5 gr

Monday, December 19, 2011

Ghosts of Christmas rePast, part 2



These are recipes from Christmases past.

 
Nut Nog
2 servings ~ $1.03 per serving

  2 cups almond milk ($.80)
1 banana ($.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



Stuffed Truffles
makes about twenty-four truffles ~$.58 per truffle

chocolate filling
1 cup almonds ($2.40)
1/2 cup water (or more, for blending)
1/2 cup finely ground palm sugar ($1.80)
2 tablespoons coconut oil ($.20)
pinch salt
4 tablespoons cacao powder ($.80)
(chopped almonds can be mixed in as well)

"peanut butter" filling
1/2 cup almond butter ($1.50)
2 teaspoons nutritional yeast ($.10)
3 tablespoons finely ground palm sugar ($.70)
pinch salt

shell
4 tablespoons coconut oil ($.40)
1/2 cup cacao butter ($1.90)
3/4 cup cacao powder ($2.40)
1/2 cup finely ground palm sugar ($1.80)
pinch salt

What I was trying for here is the creamy chocolate center of conventional truffles. It did turn out quite creamy, although it's a bit tricky to work with. I've used truffle molds here, though they can be dipped.

I've used palm sugar in these, for both the shell and the filling, because agave is just too wet for this recipe. Palm sugar is not raw, but it's far less processed than regular sugar.The crystals are fairly large and so the chocolate will be smoother if the palm sugar is finely ground first. I just grind it using the bullet type blender. It only takes a few minutes. Process until it resembles ordinary powdered sugar.

To make the chocolate filling, combine all chocolate filling ingredients in a bullet type blender and puree for several minutes until very smooth, but thick. Chill for about an hour, until the mixture has stiffened and can be handled. Form into balls that will fit the inside of your truffle mold with a small area around the sides for the chocolate shell. Freeze the formed balls until hard. Chopped almonds can be added to all or part of this mixture, just stir in before chilling.

To make the "peanut butter" filling, combine all the ingredients in a bowl and stir until smooth and well combined. Chill until able to be worked with, then form into balls that will fit in the truffle molds. Freeze until firm.

For the shells, gently heat the cacao butter and coconut oil until melted. A double boiler works wells for this, but use hot water, not boiling (chocolate can scorch over 130 degrees). Also, be careful not to allow any water of any kind to get into the chocolate as this will cause it to "seize." Add the remaining ingredients and stir well.

To assemble the truffles, fill the tops of the truffle molds about 1/8 - 1/4 inch of chocolate shell and pop in the fridge until firm. Place a chocolate or "peanut butter" ball in the center and pour chocolate shell over, allowing it to fill up the sides and cover the bottom. Place in the fridge until firm. Pop out of the molds and allow to sit at room temperature for about 20 minutes before serving.


calories: 180
fat: 13 gr
carbs: 15 gr
protein: 3 gr
 

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