Tuesday, July 31, 2012

Cucumber Salad ~ a Raw and Vegan Recipe

serves 2 ~ $2.75 per serving
ingredients
  • 2 cucumbers ($1.00)
  • 1 medium onion ($.05)
  • 1/2 avocado ($.75)
  • 2 tablespoons olive oil ($.20) 
  • 1 teaspoon  tarragon
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon black pepper
  • 5 oz arugula ($3.50)
  • red pepper flakes

This is super simple and it's the dressing that makes it creamy and delish.

In a small bullet type blender, puree about half of one of the cucumbers, a couple onions slices, the half avocado, olive oil, tarragon, salt and pepper until very creamy and smooth. This will take a couple minutes.

Slice the rest of the cucumbers and onion and toss with the arugula. Dress and add a few crushed red pepper flakes.

Store any leftover dressing in the refrigerator for up to a week.
nutritional information:       calories: 307      fat: 49 gr      carbs: 40 gr      protein: 9 gr

Monday, July 30, 2012

July 29, 2012



Breakfast
Fried Ice Cream
serves 2 ~ $.48 per serving

3 bananas ($.45)
flavoring (other frozen fruit or cacao) ($.40)
pinch salt
3 tablespoons ground flax ($.05)
1 tablespoon coconut flakes ($.05)
big pinch cinnamon
pinch cayenne (optional)
drizzle of agave, maple syrup, or coconut nectar 

I hope everyone had a wonderful holiday. Our weekend included our kids, fireworks, and chocolate pie ... so it was good. 

Bananas and flax seed, that's all this is. But when it's called fried ice cream, it sounds truly decadent.

Make a batch of banana ice cream in your preferred way. For this, I took the bananas, cacao, and salt and pureed in the food processor until very smooth, then froze until firm. You can use frozen bananas and and the food processor, or use an ice cream maker. Whichever method you use, freeze the ice cream until it's firm. Mix together the flax, coconut, cinnamon, and cayenne. Then, scoop the ice cream into a ball and roll each ball in the flax blend. Drizzle with a bit of your choice of sweetener.

 

calories: 228
fat: 5 gr
carbs: 45 gr
protein: 5 gr


Lunch
Peach Salad
serves 2 ~ $2.61 per serving

1 head romaine or leaf lettuce, chopped ($1.89)
1 peach, sliced ($.89)
1 tomato, sliced ($1.25)
1 red onion, sliced ($.59)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons balsamic vinegar ($.20)

This is as simple and easy as it looks and takes just minutes to put together. 

Arrange the lettuce on a plate, add peach, tomato, and onion slices. Whisk together the olive oil, agave, and balsamic vinegar, divide and pour over each.

 

calories: 324
fat: 15 gr
carbs: 47 gr
protein: 7 gr


Dinner
Tomato Sandwich
serves 3 ~ $1.54 per serving

1 cup ground flax seeds ($.50)
1 cup water
3 medium onions, thinly sliced ($.30)
2 large carrots, grated ($.40)
1 teaspoon salt
3 tablespoons olive oil ($.30)

tomato, lettuce, onion ($2.50)

cashew mayo

1/2 cup cashew ($.50)
1/2 teaspoon garlic powder
1 teaspoon agave ($.10)

This received rave reviews today. The bread was about the best raw bread I've ever had and it seemed very much like a really good ... well, bread. It has to be just right, though. Dehydrated enough to be done, but not too crisp.

Mix together the ground flax seeds and water. Let sit for several minutes to gel. Slice the onions very thinly and grate the carrots (I used the food processor for both). Stir together and add the salt. Spread out on lined dehydrator sheets and dehydrate for about an hour. When it top is a bit dry to the touch, flip and continue drying on the other side. Let dry another couple hours until dry but not brittle. I used kitchen scissors to cut the bread into shapes.

Add some tomatoes, onion, and lettuce, and a dollop of cashew mayo.

To make the mayo, use a bullet type blender. Puree all ingredients until smooth and creamy.

 

calories: 419
fat: 28 gr
carbs: 35 gr
protein: 13 gr
Dessert
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
Total cost for the day: $5.75
total calories: 1,255
total fat: 64 gr
total carb: 162 gr
total protein: 30 gr

Saturday, July 28, 2012

The VERY HUNGRY Caterpillar Fruit Salad ~ a Raw and Vegan Recipe for Kids!


serves 2 ~$2.75 per serving



ingredients
  • 1 apple ($.70)
  • 2 pears ($1.60)
  • 3 plums ($2.00)
  • 4 strawberries ($.60)
  • 5 oranges (we used five orange segments each, so about one orange) ($.60)

directions
  • cut the fruit
  • put into bowls
  • eat until you're not hungry anymore


Here's the recipe video!








Happy Saturday!!

Thursday, July 26, 2012

Avocado Eggs and Cantaloupe ~ a Raw and Vegan Breakfast


serves 2 ~ $2.42 per serving

 

ingredients
  • 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) {optional}
  • 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.


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

Tuesday, July 24, 2012

Hot Chocolate Concrete ~ a Raw and Vegan Recipe



serves 2 ~ $1.90 per serving


ingredients
  • 4 bananas, sliced and frozen ($.80)
  • 2 cups almond milk ($.90)
  • 4 tablespoons cocoa or cacao powder ($.40)
  • 1 ripe avocado ($1.50)
  • 2 tablespoons agave ($.20)
  • 1/2 teaspoon cayenne
  • cacao nibs

This is super thick and rich ... and a little bit hot.

In a blender, puree the bananas, almond milk, cocoa powder, avocado, and cayenne until smooth and creamy. It will be quite thick. Spoon into glasses and top with some cacao nibs.


nutritional information :      calories: 435      fat: 12 gr      carbs: 84 gr      protein: 6 gr

Monday, July 23, 2012

July 22, 2012


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 Breakfast
Banana Watermelon Ice Cream
with Watermelon Chips
serves 4 ~ $1.60 per serving

 1 medium watermelon ($5.00)
7 bananas ($1.40)
1 dropper stevia, optional

We have an abundance of watermelon right now, so have been using it every way possible. I really liked the watermelon chips, they were even better than I expected ... very sweet. And who doesn't like ice cream for breakfast?

Use about 1/2 of the watermelon to make the chips. Cut and slice the watermelon into approximately two inch by two inch pieces that are about a quarter inch thick. There's no need to be overly precise and the rustic pieces usually turn out looking wonderful. Dehydrate for about 12-24 hours, or overnight, until the watermelon pieces are leathery but not too hard and dry.

The ice cream is just as simple to make. The night before, slice the bananas and chunk up the watermelon and then freeze overnight. In a food processor fitted with an "S" blade, process the watermelon and bananas until soft and fluffy, like soft serve ice cream. This will probably need to be done in batches, since this recipe is for quite a bit. For a slightly sweeter ice cream, add a dropper of liquid stevia.

Serve with watermelon chips. The chips are especially good warm right from the dehydrator, but can be stored in a cool, dry place for as long as a week.

 

calories: 393
fat: 1 gr
carbs: 100 gr
protein: 6 gr
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Lunch
Blueberry Salad
serves 2 ~ $2.00 per serving

1 cup blueberries, dried ($1.00)
1 head romaine ($1.29)
handful kale ($.50)
1 medium onion, divided
1/2 cup blueberries, fresh ($.50) 
2 tablespoons olive oil ($.20)
2 tablespoons coconut nectar or other liquid sweetener ($.40)
1 tablespoon apple cider vinegar ($.10)
salt and pepper to taste

Blueberries dry to a wonderful raisin like texture, becoming sweeter and even more flavorful. Care must be taken to not over dry them as they get too hard. Just put a cup of blueberries in the dehydrator for several hours until dry but still chewy.

The salad is just a simple one of romaine, a bit of kale, chopped onions, and dried blueberries. Reserve a tablespoon of chopped onion to go into the dressing.

The dressing is made with the onion, a half cup of fresh blueberries, the olive oil, coconut nectar, and vinegar. Puree all ingredients in a blender until smooth. This works best with a bullet type blender. Most blenders have a blade assembly that's compatible with canning jars. Just unscrew the blade assembly from the carafe and attach to a small mouth canning jar. The pint jars are perfect for small jobs like this.

 Also, a larger batch of dressing can be made, just double or triple the recipe. Store in the refrigerator for up to a week.

 

calories: 289
fat: 14 gr
carbs: 42 gr
protein: 4 gr
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Dinner
Corn Chips and Green Tomato Salsa
serves 2 ~ $2.15 per serving

chips
2 cups corn kernels ($1.30)
1 red bell pepper ($.50)
1 medium onion
1 jalapeno ($.05)
2 tablespoons olive oil ($.20)
1 teaspoon crushed red pepper flakes

1 tablespoon olive oil for tray

Now I know I really should get a nine tray Excalibur dehydrator. I'd make tons of these chips with it.
To make, just put all ingredients in a food processor fitted with an "S" blade and process until almost smooth. Spread out about 1/8 inch thick on lined dehydrator trays that have been liberally coated with olive oil. Dry for about two hours, then flip and peel the liner off. Dry for another several hours or overnight until dry and crispy. Break into chip sized pieces.

salsa
2 ripe red tomatoes, diced ($1.00)
2 green tomatoes, diced ($1.00)
1 medium onion, minced
1 jalapeno, minced ($.05)
4 tablespoons chopped cilantro, optional ($.10)
juice of one lime ($.50)
1 tablespoon apple cider vinegar ($.10)
 1/2 teaspoon salt, or to taste

Assemble all ingredients and stir to combine. Really, it's that easy. Serve with corn chips.

 

calories: 377
fat: 22 gr
carbs: 45 gr
protein: 9 gr
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Dessert
Watermelon Punch Slushie
serves 2 ~ $1.50 per serving

1/2 watermelon, chunked and frozen ($2.50)
juice of one lime ($.50)
1 dropper stevia
water for blending, about a cup

We had a return of wonderfully hot weather (I'm so not looking forward to winter!) and this slushie was really refreshing in the evening when it seems to get even hotter.

Freeze watermelon chunks ahead of time, then puree in a blender with the lime juice and stevia. Add water as needed for blending. Add a watermelon wedge or lime slice as garnish.

 

calories: 368
fat: 2 gr
carbs: 92 gr
protein: 8 gr

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Total cost for the day: $7.25
total calories: 1,427
total fat: 39 gr
total carb: 279 gr
total protein: 27 gr

Saturday, July 21, 2012

Molten Cupcakes ~ a Raw and Vegan Recipe for Kids!

 serves 3 ~ $1.08 per serving






ingredients

  • 1/2 cup almonds ($1.25)
  • 4 dates ($.80)
  • 1 tablespoon cacao powder ($.20)
  • 3 tablespoons agave ($.30)
  • 3 tablespoons cacao powder ($.60)
  • 1 tablespoon coconut oil ($.10)


This summer is flying by here. I can't believe it's more than halfway over! Nooooo! Sow down! Anyway ... this is a nice, dense raw cupcake with a gooey chocolate center from my Spring Raw eBook (available over on the side up there). Strawberries are still plentiful and in season, and the prices are fantastic.
 
directions

In a food processor fitted with an “S” blade, process the almonds until they are coarsely chopped. Add the dates and one tablespoon of the cacao powder. This will come together into a crumbly but sticky pie crust like texture.

Stir together the agave, remaining cacao powder, and coconut oil.

Use half the crumbly mix and press into the bottom and up the sides of a cupcake tin or similar container (I used a small teacup), leaving a well at the center.

Spoon the agave, cacao, coconut oil mixture into the center well and cover gently with a layer of the remaining crumbly mix and press to seal at the edges.

Too serve, heat for a half hour in a dehydrator, and the gooey chocolate center will be warm enough to be “molten.” Top with a tablespoon of any sweetened almond cream and strawberries, if desired.



Nutritional information: calories: 238 fat: 21 gr carbs: 11 gr protein: 8 gr

Thursday, July 19, 2012

Summer Salad with Cucumber Dressing ~ a Raw and Vegan Recipe

serves 2 ~ $2.63 per serving




ingredients
  • 5 ounces arugula ($2.50)
  • 1 cucumber, sliced ($.50)
  • about 12 cherry tomatoes ($1.00)
  • 1 medium onion ($.10)

dressing
 
  • 1 cucumber peeled and chopped ($.50)
  • 2 tablespoons olive oil ($.10)
  • 2 tablespoons lemon juice ($.40)
  •  1 tablespoon agave ($.10)
  • 1 teaspoon tarragon ($.05)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • edible flowers for garnish

Raw food is usually effortlessly pretty and photogenic, but this salad was unusually so. I love these viola's. They've kept going all summer long and are still at it. I'll bring them inside when it starts to get cold and see if I can nurse them along for a while.

Assemble the salad. I used a white cherry tomato I grew this year, called Italian Ice, but any cherry tomato will do. 

dressing
 
In a bullet type blender, puree all the dressing ingredients until smooth and creamy.

There are all sorts of edible flowers that can be grown in a home garden. I've used viola's and a pansy here, but other common edibles are rose, impatiens, nasturtium, carnation, cornflower, day lily, dandelion, fuchsia, gladiola, lilac, lavender, marigold, violet, and nearly all edible herb flowers. Just make sure you always know what you're eating.
 
 
nutritional information:       calories: 258      fat: 16 gr      carbs: 34 gr      protein: 5 gr

Tuesday, July 17, 2012

Fruit Noodles aka Froodles! ~ a Raw and Vegan Recipe

serves 2 ~ $2.23 per serving

ingredients
  • 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 or date syrup ($.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.
nutritional information:       calories: 401      fat: 25 gr      carbs: 47 gr      protein: 5 gr

Monday, July 16, 2012

July 15, 2012




Breakfast
Banana Salad
serves 2 ~ $1.64 per serving

2 bananas ($.30)
1 small head romaine ($1.89)
juice of 1 lemon ($.69)
3 tablespoons agave ($.30)
pinch of salt
coconut flakes, finely shredded ($.10)

A salad for breakfast? Sure. It has the same ingredients as a smoothie! 

It's just as simple to make, too. Chop the romaine and toss with sliced bananas. In a small cup, whisk together the lemon juice, agave, and a pinch of salt and dress each salad. Sprinkle with coconut flakes.
  
  

calories: 270
fat: 2 gr
carbs: 67 gr
protein: 5 gr

Lunch
Squash Blossoms
serves 2 ~ $2.12 per serving


12 - 20 squash blossoms ($2.00)
1/2 cup walnuts ($1.00)
1/2 cup water for blending
1 ripe avocado ($.88)
1 tablespoon lemon juice ($.10)
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon tarragon ($.10)
1 small onion, minced ($.05)


1 tablespoon olive oil ($.10)
ground flax seeds


Squash blossoms are gorgeous. They're delicious, too. These are from my own plants. They're quite fragile and don't last long. You can grow your own or get them from a farmer's market.

Gently wash the blossoms and pat dry. Allow to air dry for a half hour or so.


In a bullet type blender, puree the walnuts and water until very smooth. Add the avocado, lemon juice, salt, pepper, and tarragon and puree again until very smooth. Add more water if necessary. Once blended, mix in the minced onions and stir to combine.


This makes a creamy and cheesy like mix to put inside the blossoms. Gently spoon a tablespoon or so in each blossom.


They're beautiful like this with nothing else done to them. Or, they can be brushed with a small amount of olive oil and dusted with some finely ground flax seed and then dehydrated for a few hours for a more "fried" kind of feeling.
 
 

calories: 332
fat: 28 gr
carbs: 15 gr
protein: 7 gr


Dinner
Cucumber Noodles
serves 2 ~ $2.50 per serving


2 cucumbers, noodled ($1.59)
2 tomatoes, chopped ($3.00)
1 medium onion, chopped ($.05)
2 tablespoons olive oil ($.20)
1 tablespoon vinegar ($.10)
2 cloves garlic, pressed
1 teaspoon dried basil ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper


This is fresh and light and perfect for a hot summer afternoon. 


Shave the cucumbers into noodles. Top with chopped tomatoes and onions.
Whisk together the remaining ingredients and drizzle over the top.
 
 

calories: 176
fat: 14 gr
carbs: 13 gr
protein: 3 gr
 


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
 
Total cost for the day: $7.02
total calories: 1,036
total fat: 52 gr
total carb: 110 gr
total protein: 18 gr

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