Monday, April 30, 2012

New Raw BOOK for SPRING


Da Vinci once said of the Renaissance recipe maker, Platina, that there was genius in combining the same simple ingredients to make an infinite number of dishes.

That's what I've attempted in my new eBook.  I wanted to make something with beautiful but simple to make recipes, with seasonal and commonly found ingredients.

I set a goal to make
33 Main Recipes

using just

33 Common, Seasonal Ingredients

Here’s a peek at some of the dishes in the video below …





You can preorder now, if you like. The cost is $10.
I'm putting the finishing touches on and the book will be available May 15th.




April 29, 2012


Breakfast
Avocado Eggs and Cantaloupe

serves 2 ~ $2.42 per serving

2 zucchini ($1.00)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
1 tablespoon balsamic vinegar ($.10)
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon liquid smoke
1/2 cantaloupe ($2.05)
2 avocados ($1.49)
2 tablespoons agave ($.20)
salt and pepper

I love avo eggs, and the sweet cantaloupe and savory zucchini strips really go well together. The zucchini strips need to be made a little bit ahead of time. I dehydrated mine just long enough to soften them, about two hours. These can be dehydrated overnight and put together the next morning.

Peel the zucchini and slice into very thin strips. This can be done on a mandoline slicer or with a sharp knife. In a small cup, whisk together the olive oil, agave, balsamic vinegar, salt, onion powder, garlic powder, and liquid smoke. Pour over the zucchini strips (a lidded container works well, I use a zip lock box). Once coated, lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight, or until softened.

To assemble, just slice the cantaloupe and wrap with the softened zucchini slices. Cut the avocados in half, put a dollop of agave in the center, and sprinkle with a bit of salt and pepper.







calories: 411
fat: 27 gr
carbs: 42 gr
protein: 5 gr



Lunch
Zucchini Pasta with Marinara Sauce

serves 2 ~ $1.79 per serving

2 ripe tomatoes ($1.00)
6 pieces sun dried tomatoes (see below for how) ($1.50)
1 small onion
1/2 red bell pepper ($.50)
1 tablespoon coconut nectar ($.18)
2 tablespoons olive oil ($.20)
1 teaspoon dried basil ($.10)
1 teaspoon dried oregano ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper

2 medium zucchini, noodled and marinated ($1.00)

This marinara sauce tastes just like I remember Spaghetti-Os tasting. I haven't eaten them in many years, so excuse me if my memory isn't totally accurate. A little bit of sweetness is the trick, I think.

Puree the sauce ingredients in a food processor fitted with an "S" blade. Let process for a few minutes until very creamy (or don't process as long if you like it more chunky, but it won't be like Spaghetti-Os!).

Make noodles in your usual way from the zucchini. I marinated mine for about an hour in a tablespoon of the basil and oregano flavored olive oil from last week, with a bit of salt. Serve with the marinara sauce and a dash of basil and oregano.





calories: 286
fat: 15 gr
carbs: 62 gr
protein: 7 gr


Dinner
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
 
 
 
Dessert
Pizza Pie
serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)
3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)
1/2 cup water
 1 tablespoon agave ($.10)
1/4 teaspoon salt

3/4 cup strawberries ($1.50)
2 tablespoons agave ($.20)
2 bananas, grated ($.30)
1 kiwi, sliced and quartered ($.45)

This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!). 

In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes. 

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.

calories: 445
fat: 24 gr
carbs: 58 gr
protein: 9 gr
 
 
 
Total cost for the day: $8.01
total calories: 1,513
total fat: 94 gr
total carb: 191 gr
total protein: 26 gr
 

Friday, April 27, 2012

Coconut Cashew Cupcakes with Lilac Blossoms

serves 2 ~ $1.98 per serving
 
 
ingredients
  • cashew cream
  • 1/2 cup cashews ($1.00)
  • 1 tablespoon agave ($.20)
  • 1/2 teaspoon salt
  • 1/4 cup water
  • cupcakes
  • 1/2 cup cashews ($1.00)
  • 1/2 cup raisins ($.75)
  • 1/2 cup mature coconut (flaked or chunks) ($1.00)
  • coconut flakes
  • lilac blossoms
 
directions

Lilacs have always been my favorite flower, and while some think they're overpowering, I LOVE how they smell. I bring arm loads in, in the spring. I even planned my wedding for when the lilacs are in bloom here. So, I was thrilled to discover my favorite flower is edible. And they taste just a bit like they smell.

When using edible flowers, make sure you know what you're picking and that it's nontoxic. Also make sure they haven't been exposed to any contaminants, such as pesticides, etc.

First, make the cashew cream. In a small bullet type blender, puree the cashews, agave, salt, and water until very smooth and creamy. This can take several minutes. Cover and store in the refrigerator until needed.

For the cupcakes, in a food processor fitted with an "S" blade, process the cashews, raisins, and coconut until the mixture starts to stick together. Put about a 1/4 cup of the mix into cupcake liners, and press into shape.

Spoon a small amount of cashew cream over the top, add a mound of coconut flakes, and garnish with individual lilac blooms.
 
nutritional information:       calories: 368      fat: 22 gr      carbs: 47 gr      protein: 13 gr

Monday, April 23, 2012

April 22, 2012


 
Breakfast
Banana Splits
serves 2 ~ $.59 per serving

2 bananas ($.30)
1/4 lb strawberries ($.37)
1 tablespoon fine coconut flakes ($.05)
2 tablespoons coconut oil, melted ($.05)
2 tablespoons agave ($.20)
1 tablespoon cacao or cocoa powder ($.20)
pinch salt

I'm totally in favor of the desert for breakfast idea! Strawberries are starting to come into season here, so it makes it easy to have an awesome breakfast.

Just quarter the bananas and divide between two bowls. Add sliced strawberries and sprinkle with coconut flakes. In a small cup, mix together the coconut oil, agave, cacao powder, and salt until it's like a chocolate syrup. Spoon over the fruit. If the fruit is cold, the chocolate syrup will harden up almost immediately. If not, just stick in the fridge until it does.

 

calories: 311
fat: 17 gr
carbs: 55 gr
protein: 2 gr
 

Lunch
Strawberry Salad
serves 2 ~ $1.95 per serving

1/2 head romaine ($.95)
dandelion and other greens
3/4 lb strawberries ($1.12)
6 radishes ($.30)
1 medium onion ($.05)
1 avocado ($.88)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.20)
1/4 teaspoon salt
1/4 teaspoon pepper

Chop the romaine and greens. Toss with the onion, radish, strawberries, and avocado. Whisk together the oil, vinegar, agave, garlic, salt and pepper until blended. If you'd like the dressing emulsified, add the oil slowly as you whisk. Spoon over salads.

 

calories: 449
fat: 37 gr
carbs: 51 gr
protein: 6 gr
 

Dinner
Spring Noodles
serves 2 ~ $1.98 per serving

2 medium zucchini, noodled ($2.30)
1 medium onion, chopped ($.05)
1/2 lb baby snap peas ($.80)
1 carrot, grated ($.10)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons apple cider vinegar ($.20)
2 cloves garlic, pressed ($.10)
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon red pepper flakes

noodled verb: to improvise, experiment, or think creatively; to make or devise freely as an exercise or experiment
 
I used to think breaded and fried was the only way to eat zucchini. Now, I'm totally into raw zucchini noodles. They're so easy to make and have a wonderful but mild flavor of their own, so they work well with just about everything. 

Make noodles out the zucchini with a spiralizer, grater, or with a vegetable peeler. Toss the noodles together with the whole snap peas, chopped onion, and grated carrot. In a small cup, whisk together the oil, agave, vinegar, garlic, salt, pepper, and red pepper flakes. Toss with the noodles until coated. These can be served as is, or marinated for an hour or so, or gently dehydrated for a bit.

 

calories: 343
fat: 14 gr
carbs: 46 gr
protein: 10 gr
 

Dessert
Mango Cheese Cake
3 servings ~ $1.48 per serving

1/2 cup walnuts ($1.00)
3 tablespoons ground flax seeds ($.15)
10 dates ($1.00)
1 tablespoon coconut oil ($.05)
pinch salt

1 avocado ($.88)
2 ripe bananas ($.30)
1 mango ($1.49)
juice of one lemon ($.59)
1 tablespoon coconut oil ($.05)
4 tablespoons agave ($.40)

I'm not sure this can rightly be called a cheese cake. The filling is nut free, and the crust uses just a bit of walnuts. It's creamy and sweet and just a bit sour. Whatever its rightful name, it's delicious!

In a food processor with an "S" blade, process the walnuts, ground flax seeds, dates, and coconut oil until the mix will stick together. This can take a couple minutes. Press this crust mix into the bottom of an 8" pie pan or spring form pan, or whatever container you prefer. I used five inch pans which made two pies that could be shared.

In the food processor, again with the "S" blade, process the avocado, banana, mango, lemon juice, and coconut oil until very creamy and smooth, which may take a few minutes. Ripe avocados work best with the recipe.

Pour into the crust lined pan (or pans) and freeze until firm. Let thaw for about 20 minutes before serving.

 

calories: 410
fat: 26 gr
carbs: 29 gr

protein: 5 gr
 

Total cost for the day: $6.98
total calories: 1,513
total fat: 94 gr 
total carb: 161 gr 
total protein: 23 gr
Check out this lovely new book from Ruby Roth!

 
"In Vegan Is Love, author-illustrator Ruby Roth introduces young readers to veganism as a lifestyle of compassion and action. Broadening the scope of her popular first book That’s Why We Don’t Eat Animals, Roth illustrates how our daily choices ripple out locally and globally, conveying what we can do to protect animals, the environment, and people across the world."

Saturday, April 21, 2012

Fruit Stew

serves 2 ~ $2.48 per serving 
 
 
 
 
ingredients

  • 1 mango, cubed ($1.49)
  • 1 papaya, cubed ($.99)
  • 1 cucumber, chopped ($.69)
  • 2 tablespoons olive oil ($.20)
  • 1 teaspoon salt
  • 1 medium onion, finely chopped ($.05)
  • 1 red bell pepper, finely chopped ($.89)
  • 1 jalapeno, minced ($.20)
  • 2 tablespoons lime juice ($.45)
  • black pepper
  • red pepper flakes


directions
  • In a food processor fitted with an "S blade, puree about a third of each of the mango, papaya, and cucumber and the olive oil and salt until very smooth. This is the stew base. 
  • In a large bowl, add the remaining chopped mango, papaya, and cucumber, along with the onion, red bell pepper, and jalapeno. Stir to mix. 
  • Add the lime juice and stir again. Serve with a bit of black pepper and a few crushed red pepper flakes.
  • Most of the heat of a jalapeno is found in the seeds. I like this kind of spicy so I include most of the seeds from the jalapeno. If you prefer a bit more mild taste, just leave out most or all of the seeds.

nutritional information       calories: 289      fat: 14 gr      carbs: 43 gr       protein: 3 gr

Monday, April 16, 2012

April 15, 2012



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

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

Dessert
Lime in the Coconut Tarts

8 tarts ~ $1.11 per serving

6 dates ($3.00)
1/2 cup walnuts ($.50)
1/2 cup finely shredded coconut ($1.00)
2 tablespoons coconut oil
2 tablespoons agave
pinch salt

2 avocados ($1.49)
3 bananas, dehydrated ($.45)
4 limes, juice and zest ($2.00)
4 tablespoons agave ($.40)

These are just insanely good. I really don't think there's a conventional dessert that could be any better tasting than these.

They certainly didn't last long in these parts, although theoretically they can be covered and frozen for up to a week.

Make the crusts first. In a food processor with the "S" blade, process the dates until mush. Add the coconut, coconut oil, agave, and salt and process until it begins to clump. Last, add the walnuts and process until the walnuts are fully incorporated and the mixture sticks together.

I used paper cupcake cups and a cupcake pan ... the paper lined pans seemed to make just about perfect sized tarts. Divide the crust mixture evenly into and press into the bottom and sides of eight paper lined cupcake cups. Put in the freezer for about a half hour, until firm.

For the filling, in the food processor with the "S" blade, process the avocados, bananas, lime juice and zest, and agave. It takes a minute or two, but this will become velvety smooth and the consistency of thick pudding.

A note about the dehydrated bananas ... these need to be just dehydrated enough to take some of the moisture out but not hard. I dehydrated my gently for about 6 hours and that seemed to work out well.

Spoon the filling into the tart crusts and chill well before serving.
 

calories: 395
fat: 24 gr
carbs: 43 gr
protein: 3 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg
Total cost for the day: $7.92
total calories: 1,574
total fat: 72 gr 
total carb: 243 gr 
total protein: 16 gr
 

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