Thursday, May 31, 2012

Mushroom Burgers ~ Raw Vegan Recipe

serves 2 ~ $2.40 per serving




ingredients
 
 
burgers

1/2 red pepper ($.45)
1/4 cup ground flax seeds ($.10)
10 oz mushrooms ($2.49)
1/3 cup walnuts ($.50)
1/2 white onion, chopped ($.13)
1 jalapeno pepper, chopped ($.05)
1 rib celery, chopped
2 tablespoons olive oil ($.20)

avocado mayo

1 ripe avocado ($.78)
1 teaspoon agave ($.10)
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon paprika
1 teaspoon vinegar

Clean the mushrooms with a soft cloth. To enhance the flavor slightly, dehydrate the mushrooms for an hour or two. This is optional. To enjoy the fresher tasting version, just skip the dehydrating step.

In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together.

In a food processor fitted with an "S" blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil.
 
Form burgers and place on a teflex or plastic sheet. Spread just a bit of olive oil on your sheets so the burgers will flip easily, if needed. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours.

The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. A blender will make this nice and creamy, but  mashing with a fork would probably suffice.

Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, and chopped jalapenos. 
 

nutritional information:      calories: 223      fat: 20 gr      carbs: 7 gr       protein: 6 gr

Monday, May 28, 2012

May 27, 2012

 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg
 
Breakfast
Pecan Pie
serves 2 ~ $1.45 per serving

1/4 cup walnuts ($.50)
1/2 cup raisins ($.50)

6 dates, soaked ($1.20)
1/4 cup pecans ($.70)
pinch salt

Maybe this is taking the idea of breakfast pie too far. But, nah, not really. It's still just nuts and fruits, which seems to be a good way to start the day. 

In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans.

The amounts can be easily increased to make a larger pie for a more conventional dessert.

 

calories: 396
fat: 17 gr
carbs: 80 gr
protein: 5 gr

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

Lunch
Creamy Cucumber Soup
serves 2 ~ $.77 per serving

1 cucumber ($.60)
1 avocado ($.78)
1/2 medium onion ($.05)
1 clove garlic, pressed
2 tablespoon olive oil ($.10)
1 cup water for blending
salt and pepper to taste
red pepper flakes

My little local grocery has had avocados on sale for the past few weeks or so and I've been making all sorts of things with them, but one of my favorites is creamy soups. The cucumber adds a summery feel, too, even here where we have a foot and a half of snow!

Finely dice a 2 inch piece of cucumber and set aside for later. In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. Add the water as needed for blending. Let this blend for a minute or two, to get really creamy. Salt and pepper to taste. Top with a bit of the reserved diced cucumber and onion. Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired.

  

calories: 292
fat: 29 gr
carbs: 12 gr

protein: 3 g

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

Dinner
Baby Greens with Clementines and Mustard Dressing

serves 2 ~ $2.40 per serving

1 8 oz bag baby greens ($2.99)

3 clementines, peeled and sectioned ($.75)
1/4 cup walnuts ($.25)
1/2 red onion, chopped ($.20)

2 tablespoons olive oil ($.20)

2 tablespoons agave ($.20)
2 tablespoons brown spicy mustard ($.20)

salt and pepper to taste


Lately, I just can't get enough of greens and citrus together. This is a very simple salad that gave me a much needed reminder of spring.


To make the dressing, whisk together the olive oil, agave, and mustard. Toss with the baby greens, clementine sections, red onion, and walnuts.


calories: 342
fat: 24 gr
carbs: 28 gr
protein: 8 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg
 
 
Dessert
Strawberry Pie

serves 6 ~ $1.04 per serving

1 pound strawberries ($2.08)
3 tablespoons agave ($.60)
1 tablespoon lemon juice

1 cup walnuts, soaked and dehydrated ($1.00)
1 cup banana slices, dehydrated (about 4 raw) ($.60)
pinch salt

1/4 cup walnuts ($.25)
2 dates ($1.00)
2/3 cup water
1/2 teaspoon vanilla
pinch salt

In a food processor with an "S" blade, process the walnuts and dehydrated bananas with a pinch of salt until the mixture starts clumping together. Spread and press onto a plate for a more rustic effect, which is what I did, or use a regular pie or tart plate.

In the food processor, add about a quarter of the strawberries and process with the lemon juice and agave until well pureed. Just like chocolate needs a dash of salt, I've found that strawberries really benefit from a tiny bit of lemon.

To make the walnut cream, in a blender puree 1/4 cup walnuts, 3 dates, and enough water to process, about 2/3 cup. Puree until very smooth and creamy.

Slice the remaining strawberries and add arrange on top. Spoon on some of the walnut cream. Cut into wedges and serve.

calories: 327
fat: 16 gr
carbs: 47 gr
protein: 5 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S2ZJwSbN8cI/AAAAAAAAAl4/JxBDD2oUOVI/s1600/zdivider.jpg 
 
 
Total cost for the day: $5.66
total calories: 1,357
total fat: 86 gr
total carb: 163 gr
total protein: 21 gr

Saturday, May 26, 2012

Chocolate Ice Cubes! ~ Raw and Vegan Kids Saturday!

This summer, at Raw on $10, Saturdays are for kids!

I think it would be fun to do some raw and vegan recipes for kids. Dishes that are simple enough for them to make mostly on their own, with just a little bit of supervision. Learning about foods, how to make them, where they come from, what's healthy ... it's good to get started young on those things!

So, every Saturday throughout the summer, I'll have some kind of fun and easy to make recipe or a raw and vegan food project.

I'll sometimes enlist the help of my assistants and advisers, Alexandria who is five, and, Ledger, who is four. This is our first recipe and we even made a video. The Chocolate Ice Cubes are vegan but not totally raw. The recipe can easily be made raw by using raw cacao powder and coconut palm crystals, although keep in mind that raw cacao is likely more potent and stimulating than plain cocoa powder.

Chocolate Ice Cubes
makes one batch ~ about $1.50 per batch

 

ingredients

  • 3 spoons coconut oil (about $.30)
  • 3 spoons cocoa powder or raw cacao powder (about $.60)
  • 3 spoons powdered sugar or powdered coconut palm crystals (about $.60)
  • 1 dash salt

equipment
  • 1 ice cube tray 

Measuring for this recipe ...

A "spoon" is any spoon. You can use a tablespoon or a soup spoon or whatever kind of spoon you have. If you want a lot of chocolate ice cubes, use a big spoon!!
(What's important is that you use equal parts of the first three ingredients!)

Stir together all the ingredients and pour into an ice cube tray. Fill the little ice cube compartments about a half inch deep with chocolate.

Put in the freezer for at least 15 minutes.

Pop chocolates out of ice cube tray and enjoy!!
 
Watch our recipe video and we'll show you how to make chocolate ice cubes ... !!!







Monday, May 21, 2012

Spring eBook Available Now

The first seasonal recipe book from Raw on $10 a Day (or Less) is available now!

I'm {really!} happy with every single recipe in this book. I'm happy with how each one turned out individually, as well as how they work together ... this book makes creating raw dishes super easy. It's perfect for helping you stay raw in spring and early summer!

 includes 50 new recipes 

juices and smoothies
soups and salads
main and side dishes
desserts
cheeses


Spring eBook

Full of all new recipes made using simple and easy to find seasonal ingredients. 
Super easy dishes, with most taking no more than a few minutes to prepare. Yet, each creation is lush, beautiful, elegant, juicy and nutritional ... and  bursting with fresh, raw, plant based power. 

Cost estimates and nutritional information are included for each recipe. 

$10 ...(that's just $.20 each)! 


May 20, 2012




[zdivider.gif]

Breakfast
Cantaloupe & Berries
serves 2 - $2.89 per serving

1 cantaloupe ($2.49)
1 quart strawberries ($2.99)
2 tablespoons coconut flakes ($.30)

This would be a perfect, simple, juicy summer breakfast to share ... especially on a rainy morning like we had today.

Just take half of a ripe cantaloupe and scrape out the seeds. Fill cavity with ripe strawberries and sprinkle on coconut flakes.

 

calories: 230
fat: 5 gr
carbs: 52 gr
protein: 5 gr

[zdivider.gif]

Lunch
Asparagus Soup
serves 2 ~ $2.94 per serving

12 spears asparagus ($1.99)
8 oz mushrooms ($2.29)
2 avocados ($1.49)
1 medium onion ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups water

Heather, of Sweetly Raw, made a gorgeous asparagus soup last week and I've used that as inspiration for my own.

The flavor and color of this could be intensified by first dehydrating the asparagus and mushrooms, but I wanted something light today. 

Puree all ingredients in a blender until very smooth. Garnish with a few pieces of chopped onions, mushrooms and asparagus.

 

calories: 430
fat: 32 gr
carbs: 30 gr
protein: 14 gr

[zdivider.gif]

Dinner
unStir Fry
serves 2 - $2.38 per serving

6 spears asparagus, chopped ($1.00)
4 oz mushrooms ($1.15)
2 carrots, thinly sliced ($.30)
2 stalks celery, sliced ($.20)
6 leaves kale, chopped ($.60)
1 medium onion, chopped ($.10)

juice of one orange ($.50)
1 inch piece ginger, grated ($.10)
1 clove garlic, pressed
2 tablespoons olive oil ($.20)
2 tablespoons braggs liquid aminos  ($.40)
2 tablespoons agave ($.20)
1/2 teaspoon salt
1/4 - 1/2 teaspoon cayenne
1 tablespoon red pepper flakes

2 medium zucchini ($1.29)

Put the asparagus, mushrooms, carrots, celery, kale, and onion in a lidded tub. Combine the orange juice, ginger, garlic, olive oil, liquid aminos, agave, cayenne, and red pepper flakes. Whisk to combine, or use a bullet type blender. Pour half this marinade over the vegetables in the tub and place the lid on. Set aside the other half of the marinade for later. Let sit, stirring or shaking every so often, for about an hour. Then pour onto lined dehydrator tray and dehydrate for an hour or two, until the vegetables are slightly soft and warm.

Slice the zucchini into noodles and top with the vegetables. Dress with the remaining marinade.

 

calories: 368
fat: 15 gr
carbs: 52 gr
protein: 7 gr

[zdivider.gif]

Dessert
Carrot Ginger Snaps
makes 6 serving (12 cookies) ~ $.76 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.50)
2 tablespoons ground flax
2 tablespoons flax seed
pulp from two juiced carrots ($.30)
1 1/2 inch piece ginger, grated ($.15)
1/2 teaspoon vanilla extract ($.05)
2 tablespoons agave ($.20)
pinch salt

3 tablespoons coconut flakes ($.45)

I'm partial to chocolate, so this didn't quite live up to my expectations ... but everyone else seemed to like them. They sure didn't last long! Also, I've used some carrot pulp in here. Which is just the remains after carrots have been juiced. It's not essential, if you don't have it just leave it out.

In a food processor fitted with an "S" blade, begin processing the walnuts and raisins ... just until they're chopped into small bits but before the dough starts to stick together. Add the remaining ingredients, except for the coconut flakes. Process until dough sticks together. Divide and form into balls and flatten into cookie shapes. Press each side into coconut flakes and dehydrate for several hours until a bit hard on the outside.

 
 
calories: 258
fat: 8 gr
carbs: 15 gr
protein: 3 gr

[zdivider.gif]

Total cost for the day: $8.97
total calories: 1,286
total fat: 60 gr
total carb: 149 gr
total protein: 29 gr

Monday, May 14, 2012

May 13, 2012


http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG


Breakfast
Chia Porridge

serves 1 ~ $1.75 per serving

4 tablespoons chia ($.80)
1/2 cup water
1/2 apple, chopped ($.30)
2 tablespoons walnuts, chopped ($.25)
2 tablespoons raisins ($.20)
1 tablespoon agave ($.20)
pinch cinnamon 
This is super quick and super easy, and it tastes pretty good, too.

In a bowl, stir together the ground chia seeds and water. Let stand for a few minutes so it can gel. Add the chopped apple, chopped walnut, and raisins. Top with the agave and add a pinch of cinnamon, if desired.



calories: 341
fat: 18 gr
carbs: 57 gr
protein: 7 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
Lunch
Chard Pockets
serves 2 ~ $2.62 per serving

6 chard leaves ($.90)
1 cucumber, sliced into small wedges ($.70)
1 cup mung bean sprouts ($.50)
1 carrot, shaved ($.15)
1 cup snow peas ($.80)
1 ripe avocado ($1.99)
3/4 cup water
1 tablespoon agave ($.20)
1 teaspoon dill
1/2 teaspoon salt

I wanted to make collard wraps, but the local store was fresh out of collards. Chard worked just as well. To make the "pocket" fold together smoothly, cut out the thickest part of the stem.

Stack the cucumber, mung beans, shaved carrots, and snow peas on the chard leaf. Add a dollop of avocado dressing and fold over.
To make the avocado dressing, using a bullet type blender and puree one avocado, water, agave, dill, and salt until very smooth. This will take a few minutes.

 
 
calories: 243
fat: 13 gr
carbs: 31 gr
protein: 6 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG 
Dinner
Barbeque
serves 2 ~ $3.69 per serving

12 oz mushrooms, sliced ($1.58)
1/2 pineapple, cut into chunks ($2.50)
1 medium onion, sliced into rings ($.10)

3 zucchini, cut into noodles ($1.79)

barbeque sauce

1/2 cup sun dried tomatoes($.50)
5 dates, pitted ($.50)
1 tablespoons agave ($.20)
1 tablespoon olive oil ($.10)
 2 teaspoons apple cider vinegar ($.10)
1 cup pineapple juice or water
1 clove garlic
 tablespoon chopped onion
1 teaspoon brown spicy mustard
 1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne

This is just as thick and hearty as any barbeque ... although I wasn't sure what to call it!
First, soak the sun dried tomatoes and dates in the pineapple juice or water for about 20 minutes to soften. Juice the core of the pineapple for juice, or just use water. Then, in a bullet type blender, puree all the sauce ingredients until very smooth.

Toss the barbeque sauce with the mushrooms, pineapple, and sliced onion then pour onto a lined dehydrator tray. Dehydrate at under 118 degrees for about an hour.

Cut the zucchini into noodles. (It's optional, but you can marinate and slightly dehydrate the noodles before using.) Spoon the barbeque mixture over the top.

calories: 446
fat: 8 gr
carbs: 95 gr
protein: 10 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
 Dessert
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
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG


Total cost for the day: $9.86
total calories: 1,659
total fat: 71 gr
total carb: 251 gr
total protein: 30 gr

LinkWithin

Related Posts Plugin for WordPress, Blogger...