Monday, January 23, 2012

January 22, 2012

Breakfast
Kale Juice Smoothie

serves 1 ~ $1.83 per serving

1 cup kale juice ($.90)
2 bananas ($.30)
1 tablespoons nutribiotic rice protein powder ($.63)
water for blending
6 ice cubes

I like kale smoothies well enough, but sometimes my less than VitaMix blender doesn't blend it as smoothly as I'd like. So, for this, I started with juiced kale.

Add all ingredients to a blender and puree until smooth and creamy.

Also, I added some Nutribiotic Rice Protein Powder to the smoothie since I've been trying to get in a bit more protein lately. The company sent me a generous supply and I really like this powder, although it may not be raw (processed at low temperatures is what the company says). It's not gritty and has practically no taste and blends with just about anything. For me, I like that the only ingredient is  rice protein and a little bit of vanilla.


calories: 364
fat: 4 gr
carbs: 76 gr
protein: 18 gr
 
Lunch
Wilted Greens
serves 2 ~ $2.29 per serving

 1 large zucchini, thinly sliced ($.89)
1 large onion, thinly sliced
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.20)
1/2 teaspoon salt
large pinch cayenne
10 drops liquid smoke 

1 bunch kale ($1.89)
1 small bunch assorted greens ($.69)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
1 tablespoons agave ($.10)
2 cloves garlic, pressed
1/2 teaspoon salt
1/2 teaspoon pepper

Wilted greens seem to be traditional in just about every culinary history. It's sometimes thought of as a German or southern specialty. I like how the wilting process softens the greens just a little. The dish is usually made with greens that are wilted by pouring hot bacon and bacon fat over them.This recipe achieves the same goal in a healthier and kinder version.

To make the "bacon," put the sliced zucchini and onions in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, salt, cayenne, and liquid smoke and pour over them, coating well. Put the lid on a shake a few times, for good measure. Pour onto a lined dehydrator sheet and dehydrate for about two hours at 110 degrees.

Put the kale in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, garlic, salt, and pepper and pour over the kale. Massage for a minute or two to evenly coat. Put the lid on and shake container every so often to recoat the kale. Let this marinate and "wilt" while the zucchini is dehydrating. Add the other greens for the last half hour, since they're far more delicate than the kale.

Put the wilted greens on a plate and spoon on the zucchini "bacon" and any drippings.


calories: 371
fat: 28 gr
carbs: 29 gr
protein: 5 gr




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
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
 

Total cost for the day: $6.97
total calories: 1,579
total fat: 69 gr
total carb: 238 gr
total protein: 39 gr

3 comments:

  1. Your blog has saved my life. U make raw so easy. Thank you!

    ReplyDelete
  2. awesome! everything is kwl, especially I love stew :)

    ReplyDelete

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