Monday, February 27, 2012

February 26, 2012




Breakfast
Iron Rich Smoothie 
serves 1 ~ $2.20 per serving

a few handfuls spinach ($.80)
1 banana ($.30)
4 tablespoons nutiva hemp protein powder ($.60)
1 orange, peeled and sectioned ($.50)
1 tablespoon ground flax seeds
1 cup water for blending
1 dropper stevia (optional)

I have reason to believe my iron intake may have been a bit low lately, so I've been having this smoothie several times a week. It's not only full of iron, but also contains the amino acid Lysine as well as Vitamin C which helps increase iron absorption. The vitamin C comes from the orange, Lysine from the hemp protein, and both the hemp protein and spinach contain iron.

It's super simple, just combine all ingredients in a blender and puree until smooth.


calories: 335
fat: 9 gr
carbs: 49 gr
protein: 19 gr


Lunch
Beet and Carrot Salad
serves 2 ~ $2.85 per serving

2 beets, sliced ($1.20)
3 carrots, sliced ($.40)
1 medium onion, sliced
2 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.40)
2 tablespoons agave ($.20)
1 clove garlic, pressed
5 ounces spinach ($2.29)
1/4 cup walnuts ($1.00)
salt and pepper

I had a downright aversion to beets until I tried Jenny Cornbleet's shaved beet salad. Now, I really like them. Not love, but like. And that's quite a change. By the way, if you experience beeturia, don't worry, it's harmless ... although it can indicate iron deficiency.

This salad is also really convenient. I sliced and marinated the veggies the night before and let them sit in the fridge until lunch the next day and just tossed them in with the spinach.

Slice the beets, carrots, and onions thinly into a lidded container, I use a zip lock box. Whisk together the olive oil, lemon juice, agave, and garlic and pour over the veggies. Put the lid on and shake to distribute the dressing well. Put in the fridge for a few hours or up to two days. Toss with a generous helping of spinach, some chopped or whole walnuts, salt and pepper, and a bit of the marinade.

 
calories: 378
fat: 24 gr
carbs: 40 gr
protein: 6 gr



Dinner
Mushroom Alfredo
serves 2 ~ $2.25 per serving

8 oz mushrooms ($2.20)
1 medium onion, quartered and sliced ($.10)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
2 tablespoons balsamic vinegar ($.20)
1 clove garlic
1/2 teaspoon salt
1/2 cup walnuts ($.50)

2 zucchini, sliced into noodles ($1.29)

This really satisfied a desire for something heavier and substantial.

Put the mushrooms and onions in a bowl or lidded tub. Whisk together the olive oil, agave, balsamic vinegar, and salt. Pour over the mushrooms and onions. Let sit for about an hour. Pour onto a lined dehydrator tray and dehydrate for about an hour or so. It's not intended to dry, just to intensify the flavor and color a bit.

When the mushrooms and onions are dehydrated, take half of them and put in a blender with the walnuts and about 3/4 cups water. I use a bullet type blender for this because it's such a small amount. Puree until very smooth, which may take a few minutes.

Noodle the zucchini and top with the sauce and the mushrooms that were set aside. Salt and pepper to taste.

 

calories: 361
fat: 26 gr
carbs: 25 gr
protein: 12 gr


Dessert
Baked Apples
serves 2 ~ $2.00 per serving

4 apples ($2.00)
1/4 cup walnuts ($1.00)
1 tablespoon raisins ($.20)
4 tablespoons agave ($.20)
1 tablespoon lemon juice ($.40)
 1 tablespoon olive oil ($.10)
1 teaspoon cinnamon

This makes the whole house smell wonderful while it's dehydrating.
Peel and slice each apple. Carve out the center of each slice, except for the slice that will be on the bottom, this will keep the filling from falling out. Stack up the slices and fill the center cavity with the chopped walnuts and raisins. Whisk together the agave, lemon juice, olive oil, and cinnamon and spoon into the center. Dehydrate for about three hours, until the apple is soften and warm.


calories: 307
fat: 14 gr
carbs: 47 gr
protein: 1 gr

  
Total cost for the day: $9.30
total calories:  1,381
total fat: 73 gr
total carb: 161 gr
total protein: 38 gr

Thursday, February 23, 2012

Raw and Vegan Maple Bacon Ice Cream


serves 2 ~ $1.00 per serving


I recently saw an old advertisement for a maple bacon ice cream from a fast food place. That seems like the perfect example of what not to eat, for all kinds of different reasons. But, being a big fan of the sweet and savory combo, I thought I'd try to see if I could make it vegan ... and raw. It's basically just a maple zucchini bacon over vanilla banana ice cream. Super easy.

ingredients
  • 1 zucchini, sliced 1/4" thick ($.70)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons maple syrup ($.40)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 small clove garlic
  • 1/2 teaspoon liquid smoke
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt

Slice the zucchini into strips about 1/4" thick. In a small bowl, whisk together the remaining ingredients. Toss with the zucchini until well coated, then dehydrate for several hours or overnight, until just a little bit crunchy but pliable.


Tear the zucchini bacon into pieces and serve over vanilla banana ice cream with maple syrup.  To make the ice cream, slice and freeze four bananas. When ready to use, grind them in a food processor with one teaspoon vanilla and a splash of almond milk. Process until smooth, which may take a few minutes and some scraping down on the sides. This will cost about $.30 per serving.

nutritional information:      calories: 298      fat: 14      carbs: 45      protein: 2 gr



Monday, February 20, 2012

February 19, 2012



 "Simplicity is the ultimate sophistication."  ~Leonardo DaVinci

Breakfast
Blueberry Fool
serves 4 ~ $.62 per serving

1 cup nuts (cashews) ($1.00)
2 ripe bananas ($.30)
juice of 1 lemon ($.69)
pinch of salt
1/2 cup water for blending, as needed
4 ounces blueberries, frozen and thawed ($.50)

whole blueberries
walnuts
agave

I was looking for ways to cut some of the fat in regular nut yogurt and decided to use ripe bananas and nuts in about equal amounts. This worked out wonderfully and as a bonus, eliminated the need for more sweetener.
A "fool" is basically a yogurt dish layered parfait style. Greek yogurt, which is very thick, is traditionally used. This yogurt isn't that thick as I've made it here, but could easily be thickened by draining some of the liquid through cheesecloth. 

In a blender, puree the bananas until very smooth. Add the nuts (I used cashews) and lemon juice and about a half cup water for blending. Puree on high for several minutes, until smooth and creamy. Refrigerate for at least a few hours. It will thicken quite a bit as it chills.

To make the "fool," take half the yogurt and puree with a handful of blueberries. In each serving bowl, put a spoon of regular yogurt and another of blueberry yogurt, add a few whole blueberries to the top. Garnish with a couple chopped walnuts and a drizzle of agave, if desired.



calories: 268
fat: 38 gr
carbs: 24 gr
protein: 5 gr


 

 Lunch
Nut Butter and Jelly
serves 4 ~$1.15 per serving

1 cup buckwheat, soaked ($.35)
1/2 cup flaxseed, ground ($.20)
1 ripe banana ($.15)
2 tablespoons olive oil ($.20)
1/2 cup water
pinch of salt

8 tablespoons nut butter ($3.20)
4 ounces strawberries ($.50)

I'm really starting to enjoy buckwheat and have been experimenting with it in bread and cracker type things (you'll have to get my e-book to see it all!). This is a simple, basic recipe for a crispy cracker like bread that goes well with nut butter and any fruit "jelly."

Soak buckwheat overnight. Drain and rinse well. In a food processor, puree the ripe banana until liquid. Add in the buckwheat and process until fairly smooth. Cover the ground flaxseed with about an equal amount of water and let soak for about a half hour, until it forms the gel. Stir the soaked flaxseed, oil, and vanilla into the buckwheat and banana mixture. Incorporate well.

Spread about 1/8 inch thick on teflex sheets in the dehydrator. Dehydrate for about 2 hours on one side, then score in desired shapes and flip and dehydrate on the other side for a few hours or overnight.

Serve with a tablespoon of nut butter and some mashed fruit "jelly."

 
 

calories: 577
fat: 24 gr
carbs: 54 gr
protein: 15 gr

 

Dinner
Marinated Mushroom Salad
serves 2 ~ $2.98 per serving

1 head leaf lettuce ($.77)
10 ounces mushrooms, sliced ($2.19)
1 zucchini, sliced ($.66)
1 red bell pepper, sliced ($1.59)
1 medium onion, chopped ($.15)

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

 whole flaxseeds

This is a very hearty and filling salad. 

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of whole flaxseeds.   

 

calories: 322
fat: 14 gr
carbs: 45 gr
protein: 12 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: $4.95
total calories: 1,272
total fat: 82 gr
total carb: 133 gr
total protein: 34 gr

Monday, February 13, 2012

Februrary 12, 2012


Happy Valentine's Day
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Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
 
 
Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe. 
 
 
ingredients
  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped
directions
  • In a blender, combine all ingredients and puree until very smooth.
  • Garnish with a few chopped almonds, if desired.
nutrition information, per serving
calories: 308      fat: 11 gr      carb: 55      protein: 7 gr   
 
  

Chocolate Toast
serves 2 ~ $.55 per serving

4 slices good french bread, cut in half ($.30)
2 tablespoons olive oil, for toasting ($.20)
2 tablespoons coconut oil ($.20)
1 tablespoon agave ($.10)
2 to 3 tablespoons cocoa powder ($.30)
pinch salt
sliced strawberries

This is so easy yet so elegant. 

Toast slices of good french bread in a pan with olive oil. 

In a small bowl, mix together the coconut oil, agave, cocoa powder, and a pinch of salt until it's a very smooth, slightly thick sauce. I made mine with 3 tablespoons cocoa powder, which makes a really dark sauce. For less chocolatey-ness (but who wants that!?), use less ... 2 tablespoons would be good, I think, but it's a "to taste" thing.

Spoon a bit of the chocolate sauce on each slice of toast, and top with some sliced strawberries.


calories: 394
fat: 28 gr
carbs: 36 gr
protein: 6 gr
 
 
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Beet and Carrot Salad
serves 2 ~ $2.85 per serving

2 beets, sliced ($1.20)
3 carrots, sliced ($.40)
1 medium onion, sliced
2 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.40)
2 tablespoons agave ($.20)
1 clove garlic, pressed
5 ounces spinach ($2.29)
1/4 cup walnuts ($1.00)
salt and pepper

I had a downright aversion to beets until I tried Jenny Cornbleet's shaved beet salad. Now, I really like them. Not love, but like. And that's quite a change. By the way, if you experience beeturia, don't worry, it's harmless ... although it can indicate iron deficiency.

This salad is also really convenient. I sliced and marinated the veggies the night before and let them sit in the fridge until lunch the next day and just tossed them in with the spinach.

Slice the beets, carrots, and onions thinly into a lidded container, I use a zip lock box. Whisk together the olive oil, lemon juice, agave, and garlic and pour over the veggies. Put the lid on and shake to distribute the dressing well. Put in the fridge for a few hours or up to two days. Toss with a generous helping of spinach, some chopped or whole walnuts, salt and pepper, and a bit of the marinade.

 
calories: 378
fat: 24 gr
carbs: 40 gr
protein: 6 gr
 
 
 
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Chocolate Hemp Ice Cream
serves 2 ~ $1.45 per serving
4 bananas, sliced and frozen ($.80)
8 tablespoons hemp protein ($1.60)
1 cup hemp milk ($.50)
1/2 teaspoon vanilla
pinch salt
a few drops stevia
1 tablespoon chopped cashews
cacao nibs
sliced strawberries

This makes a big and hearty dessert and it was delectable enough that Alexandria couldn't resist trying to sneak a taste, even while I was taking pics of it. It's also a tasty way to up your protein intake if you find you're getting a little low.

In a blender, puree all ingredients until very smooth. Add more hemp milk, if necessary for ease of blending. Then, process in an ice cream maker until firm. If an ice cream maker is unavailable, either drink as a shake (I love it this way), or pour into a container and freeze for about an hour, stirring occasionally. Top with the chopped cashews, cacao nibs, and sliced strawberries.


calories: 382
fat: 17 g
carbs: 52 g
protein: 23 g

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Froodles and Meatballs
serves 2 ~ $1.80

1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
1 cup strawberries ($.50)
2 tablespoons agave ($.40)
1 mango, sliced into noodles ($1.49)
1/2 cup coconut flakes ($.30)

I thought this was fun. I was going to try to make ice cream into noodles, but this seemed a lot easier!

It's probably easiest to make the meatballs first. In a food processor fitted with an "S" blade, process the walnuts and raisins until the mix begins to stick together. Form into balls just slightly smaller than a tablespoon each and set aside.
In a small or bullet type blender, puree the strawberries and agave until very smooth. Slice and mango into noodles and mound on plates. Add some coconut flakes. Place the meatballs on top and pour the strawberry sauce over.

calories: 566
fat: 31 gr
carbs: 67 gr
protein: 6 gr
 
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Simple Raw Vegan Chocolate Frosted Brownie ... for Two
serves 2 ~ $1.65 per serving
 
 
90% of Americans have at least some chocolate nearly every day, and it’s usually thought of as a guilty pleasure rather than a healthy indulgence. However, there are health benefits to be had from chocolate, especially when the unhealthy ingredients are left out.

Did you know?

Chocolate has more antioxidants than blueberries, green tea, and red wine, and nearly eight times the antioxidants found in strawberries.

Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.

Cacao contains antibacterial agents that fight tooth decay.

Consuming chocolate triggers the release of endorphins, the body’s endogenous opiates and the feel good chemicals responsible for the “runner’s high.”

By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!
ingredients

brownie
  • 1/2 cup cashews ($1.00)
  • 1/2 cup raisins ($.75)
  • 4 tablespoons cacao powder ($.80)
  • 1/2 teaspoon vanilla ($.05)
  • pinch salt


frosting
  • 1 tablespoon coconut oil ($.10)
  • 1 tablespoon agave ($.20)
  • 2 tablespoons cacao powder ($.40)
shredded coconut for topping


directions

  • In a food processor fitted with an "S" blade, process the cashews until finely ground and powdery (but not oily).

  • Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. 

  • Press the brownie mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release onto a plate.

  • For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. 

  • Spread on brownie and top with coconut flakes. 

  • Find a special friend to share it with!
nutritional information

calories: 429     fat: 25 gr      carb: 55 gr     protein: 10 gr
  
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