Thursday, November 29, 2012

Raw Food Recipe: Cherry Almond Truffles


Makes about 24 truffles ~ $.32 per truffle





Ingredients
  • 1 cup cherries, dehydrated ($.75)
  • 2 cups almonds ($5.00)
  • 1 cups dates, pitted and chopped ($2.00) pinch salt


These are pretty, understated and elegant. It's another recipe from my Spring Raw e Book, but it's perfect for this time of year and makes a great treat for any holiday. To make them, dehydrate a cup of cherries. Just place on a lined dehydrator tray and dry for a few hours, until the cherries are shrunken but still pliable and not hard or brittle.



Directions
  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes a minute or so.
  • Add in the dates and dehydrated cherries
  • Process again until the mixture begins to clump together.
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
  • Store in the refrigerator for up to 3 days.


Makes about 24 truffles.


nutritional information: calories: 113 fat: 5 gr carb: 12 gr protein: 3 gr








Monday, November 26, 2012

November 25, 2012



Raw Food Rehab is one of my favorite online communities. Led by Penni Shelton, the support and friendship there is just phenomenal. Below are a few holiday themed recipes from the Raw Food Rehab community, which they've put together into a Raw for the Holidays ebook. These are from a previous version, but I highly recommend you check out the newest, too.


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Breakfast
Pumpkin Pie Smoothie
by Melinda Gill
serves 1 ~ $1.14 per serving

1 sweet potato or yam ($.59)
2 tablespoons agave ($.40)
1 teaspoon pumpkin pie spice
1 frozen banana ($.15)
1 3/4 cup water

All the recipes I've made here today are from Raw for the Holidays, a collaborative ebook effort from Raw Food Rehab and the lovely Penni Shelton. RFR is a tremendously supportive and active online raw food community with almost 7,000 members from all over the world.

This smoothie is packed full of beta carotene. A high speed blender would work best, but it can be done in a regular blender.

Put all ingredients into a high speed blender and blend until smooth and creamy. Add crushed ice for a thicker consistency, if desired.


calories: 324
fat: 1 gr
carbs: 86 gr
protein: 4 gr

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Lunch
Cream of Spinach Soup 
by Suezee
serves 2 ~ $1.69 per serving

3-4 cups fresh baby spinach ($.90)
2 cloves garlic
1 teaspoon onion powder
1 medium avocado ($1.49)
1 cup warm water
1 golden apple, cored and chopped ($.59)
1 cup cashew milk (almond milk is also fine) ($.40)
1 teaspoon lime juice
salt & freshly cracked pepper to taste

I've become such a fan of raw soups. This one has just a hint of sweetness from the apple. It also would be the smoothest when made in a high speed blender, but my regular one worked well, too.

Using a high speed blender, combine all ingredients, adding the spinach a little at a time. Serve in a warmed bowl.


calories: 329
fat: 15 gr
carbs: 46 gr
protein: 11 gr

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Dinner
Waldorf Salad
by Penni Shelton
serves 4 ~ $2.10 per serving

3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)

This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too. 

Combine the apples, celery, pecans, cranberries, grapes and mayo in a large mixing bowl and gently toss to combine. This recipe can be stored in the refrigerator, but it is recommended to eat within 8 hours of making. Serve on a bed of lettuce leaves.

*for the cashew mayo:

1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)

Add everything but the oil to a Vita Mix or other blender, processing on high until creamy. Starting at a lower speed, drizzle the olive oil through the hole in the top of the blender lid. This mayo should keep for a couple of weeks in the refrigerator or for several months if stored in a freezer bag in the freezer.


calories: 473
fat: 40 gr
carbs: 31 gr
protein: 5 gr

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Dessert
Raw Deep Dark Chocolate Molds
by Bitt
24 pieces ~ $.61 a piece (number of pieces will vary with size of mold)

1 cup cacao butter* ($6.00)
1 cup cacao powder ($7.00)
1/2 cup agave syrup ($1.60)
pinch sea salt
1/2 teaspoon vanilla extract
*or coconut oil if you don’t want to special order, but it will melt quicker

Have cacao butter into shavings. A cup of dry cacao butter will not be the same as a liquid cup. Cut more than you need and then let any extra re-harden to use again. Melt cacao into liquid by heating water in a saucepan on the stove and place another bowl on top with the cacao butter in it. It will melt from the steam of the water. In a large bowl, mix or whisk together cacao butter and cacao powder. Then add agave. Agave is heavy and it will settle so whisk well. Taste and adjust agave as desired. Add salt and vanilla.

To add interest and variety of flavor, you can add any of the following: shredded coconut, goji berries, raisins, or chopped nuts.

Pour the melted chocolate in little silicone chocolate molds, or pour into a big parchment lined baking dish or cookie sheet. Chill in the freezer. It may take about a half hour to an hour to set up. Pop chocolate out of molds when done (it’s done when the color changes). Check for uniformity. If you used a big glass dish, use a knife to break into blocks. Store in the refrigerator.


calories: 109
fat: 10 gr
carbs: 8 gr
protein: 1 gr

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Total cost for the day: $5.54
total calories: 1,235
total fat: 66 gr
total carb: 171 gr
total protein: 21 gr



For the all new version of Raw for the Holidays, just click the image below! And tell them Raw on $10 sent you!

Wednesday, November 21, 2012

Chess Pie ~ Raw Food Dessert Recipe!

Serves 8 ~ $1.73 per serving






 crust
  • 1 cup almonds ($2.50)
  • 1 cup dates ($2.00)
  • pinch salt

filling
  • 2 cups almonds, soaked and blanched ($5.00)
  • 1/4 cup water, or more for blending as needed
  • 1 cup dates, soaked ($2.00) 
  •  4 tablespoons agave ($.80) 
  • 1/2 cup cacao powder ($1.60)
  • pinch salt  

Chess Pie is a southern tradition(and is the famous chocolate pie served at the end of the movie, The Help!). This is one of my favorite pie recipes and is from my Spring Raw eBook (available over there to the left) and I'll definitely be making it for the holidays.

In a food processor fitted with an “S” blade, process the almonds until they are coarsely ground. Add in the dates and salt and process until the mixture become sticky. It will be very crumbly, but will also stick to itself when squeezed. Spread the mix in the bottom and up the sides of an eight inch pie plate.

Again, in a food processor fitted with an “S” blade, process the almonds with a little water until very smooth. Add the dates, and continue processing until smooth and creamy. Add in the agave, cacao powder and process until everything is smooth and incorporated.

Pour the filling into the crust and smooth the top. Store, covered, in the freezer until a half hour before you’re ready to serve.

Nutritional information:      calories: 345      fat: 19 gr      carb: 39 gr      protein: 3 gr


For easy access to individual treats, any raw pie in this book can be frozen and then sliced into individual pieces. Wrap the pieces in saran wrap and freeze until ready to enjoy. They will last for up to three weeks in the freezer.

Monday, November 19, 2012

November 18, 2012

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 Breakfast
Chocolate Spaghetti

1 serving ~ .$40 per serving
1 banana ($.15)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
1 teaspoon cacao or cocoa powder ($.05)

My three year old granddaughter, Alexandria, requested "chocolate spaghetti" for breakfast. Being the grandma, I had to say yes. It's probably quite a bit too sweet for regular consumption, but worked perfectly for us as a fun and fanciful treat.

For each serving, grate or slice one banana. If slicing, make long thin strips that look like noodles. I used the food processor with the grating plate. Less ripe works better in this case. A very ripe banana would be too mushy.

In a small cup, whisk together the oil, agave, and cacao or cocoa powder. Arrange the (sticky!) banana noodles on a plate and top with the chocolate sauce. Sprinkle with a few crushed walnuts.


calories: 304
fat: 14 gr
carbs: 48 gr
protein: 1 gr
 
 
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Lunch
Pear Salad
serves 2 ~  $2.06 per serving

2 pears ($1.40)
1 head romaine ($1.89)
3 ribs celery ($.30)
1/2 red onion ($.25)
1/4 medium onion ($.08)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
salt and pepper

This is light and sweet. Summer pears are in season now and this is a perfect way to enjoy them.

In a blender, puree one pear, a quarter of a white onion, the olive oil and agave. Because this is a small amount, it can be easier to use a bullet type blender, if possible. I use a pint canning jar, which fits my blender blade assembly perfectly. Allow to process long enough to become nice and creamy.

 Chop the romaine and toss with chopped celery and red onion. Top with the pear dressing and add salt and pepper to taste.


calories: 269
fat: 7 gr
carbs: 51 gr
protein: 6 gr

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Dinner
Creamy Marinated Mushroom Soup with Crackers

serves 3 ~ $2.28 per serving

12 ounces mushrooms ($2.69)
1 medium onion ($.25)
1 tablespoon olive oil ($.20)
1 tablespoon agave ($.20)
1 tablespoon balsamic vinegar ($.20)

1 ripe avocado ($1.49)
1 tomato ($1.00)
1 clove garlic, pressed
3 tablespoons olive oil ($.60)
1 1/2 cup water to process
salt and pepper
1 tablespoon olive oil ($.20)

I started by marinating and then dehydrating the mushrooms and chopped onions. Mix together the olive oil, agave, and balsamic vinegar. Toss with the sliced mushrooms and chopped onions and spread out on a lined dehydrator sheet and dehydrate for about 2-3 hours.

Reserve a few mushrooms and onions for topping. In a blender, puree the remaining mushrooms and onions, avocado, tomato, garlic, and olive oil, adding about 1 1/2 cup water. Add as much water as necessary to make the right consistency. I made mine pretty thick and creamy.

Top with the reserved mushrooms and onions, drizzle with a teaspoon of olive oil.


calories: 374
fat: 35 gr
carbs: 23 gr
protein: 5 gr



For a few cents more ...

Bitt, from over at "A Bitt of Raw," once reminded me that crackers are a great way to add in some tasty satisfaction for just a few cents more ... so

I also made some flax and buckwheat crackers to go with the soup. These were really light and crispy, quite a lot like conventional crackers. I think it was the buckwheat that made them so light. It also makes them more difficult to turn on the dehydrator sheet, but they are quite good.

Flax Buckwheat Crackers
serves 6 ~ $.48 per serving

1/2 cup flax meal ($.25)
1/2 cup buckwheat ($.25)
1/2 cup whole flax seeds ($.20)
2 carrots ($.20)
1 red bell pepper ($.69)
2 medium onions, finely chopped ($.50)
3 tablespoons onion powder
1 tablespoon garlic powder
1 teaspoon salt
1/2 teaspoon pepper
pinch red pepper flakes
1/4 cup oil ($.80)
1 cup water

Soak the buckwheat for at least 4 hours. Rinse several times. Do not dehydrate.

In the blender, puree the red bell pepper, carrots, and onion with 1 cup water. Add the buckwheat and blend until the buckwheat is chopped up but not totally pureed. Pour in a bowl and fold in the flax meal and whole flax seeds. Stir in the oil and spices.

Spread this out thinly on lined dehydrator sheets, about 1/8 of an inch thick. Oiling the sheet can make it a bit easier to turn these over. Also, using the back of an oiled spoon will help spread the cracker batter.

Dehydrate for about an hour, or until the top is just getting dry. Flip over and peel the sheet off. I found I had to turn these fairly early or they would get too dry and stick around the edges. But that may just be the kind of dehydrator I'm using.

Score the crackers into the desired shapes. I made triangular wedges.

Continue dehydrating until crisp, about 8-10 hours. Break apart.

 
calories: 282
fat: 26 gr
carbs: 28 gr
protein: 9 gr
 
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Dessert
Triple Chocolate
serves 4 ~ $.96 per serving

brownie bits

1/3 cup walnuts ($.50)
1/3 cup raisins ($.50)
2 tablespoons cocoa or cacao powder ($.20)
pinch salt

chocolate chunks

2 tablespoons coconut oil, melted ($.20)
2 tablespoons agave ($.10)
1 tablespoon cocoa or cacao powder ($.10)

ice cream

6 bananas, sliced and frozen ($1.20)
1 cup almond milk ($.40)
1 teaspoon vanilla ($.20)
3 tablespoons cacao or cocoa powder ($.30)
pinch salt

This isn't quite as complicated as it seems, and boy does it hit the chocolate spot. 

Make the ice cream first. In a blender, puree all the ice cream ingredients until smooth and creamy. This will be like soft serve ice cream and is wonderful as is, but for this recipe pour into a container and freeze, stirring every 20 minutes or so until stiff. This can also be processed in an ice cream maker.

Make the brownie bits in the food processor, using the "S" blade. Process all the brownie bit ingredients until the mix starts sticking and clumping and can be pressed into a ball. Spread out on wax paper, about 1/4 inch thick, and refrigerate for at least a half hour to harden.

For the chocolate chunks, stir together all the chocolate chunk ingredients until smooth and creamy and well incorporated. Spread out on wax paper and refrigerate until hard.

To assemble, just break the brownie into bits and the chocolate into chunks and stir into the chocolate ice cream.

Store any leftovers in a covered container in the freezer and allow to soften slightly before serving.


calories: 404
fat: 16 gr
carbs: 73 gr
protein: 5 gr
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Total cost for the day: $6.18
total calories: 1,633
total fat: 98 gr
total carb: 223 gr
total protein: 26 gr

Thursday, November 15, 2012

Lime Chipotle Avocados ~ Raw Food Recipe


serves 1 ~ $2.05 per serving





ingredients
  • 1 avocado ($1.50)
  • 2 tablespoons agave or date paste ($.20)
  • 2 tablespoons lime juice ($.20)
  • 1 scant teaspoon chipotle seasoning ($.05)
  • 1 tablespoon chopped chives ($.10)
  • salt and pepper to taste

This makes a great little snack, but is also substantial enough to be lunch. 

Simply cut an avocado in half and pour a tablespoon of agave and lime juice in the seed cavity of each half. Sprinkle on the chipotle seasoning (I just use Mrs. Dash, but any will do), add some chopped chives, and salt and pepper to taste.



 



nutritional information:      calories: 389      fat: 27 gr      carb: 33 gr      protein: 4 gr

Monday, November 12, 2012

November 11, 2012



Breakfast
Mango Pudding
serves 2 ~ $1.44 per serving

1 mango, cubed ($1.49)
1 ripe avocado ($.88)
2 ripe bananas ($.30)
1 tablespoon agave, if needed ($.10)
1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this was an absolutely perfect breakfast. And it takes all of a few minutes to put together. It's a bargain for us, since the local grocery seems intent on keeping the avocados on sale. I think maybe we buy so many now they're getting a better price on them!

In a food processor with an "S" blade, process the avocado, one banana, half the mango, and agave until very smooth and creamy. Top with sliced banana, the remaining cubed mango, and chopped cashews. Drizzle with just a tiny bit of agave, if desired.

 

calories: 407
fat: 19 gr
carbs: 67 gr
protein: 5 gr


 Lunch
Fruit Stew
serves 2 ~ $2.48 per serving

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

Even though this is made of fruit, it has a hearty feel and is surprisingly filling.

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.


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


Dinner
All A Salad
serves 3 ~ $2.44 per serving

5 oz arugula ($3.49)
2 avocados, chopped ($1.49)
2 apples, chopped ($1.20)
1 medium onion, finely chopped ($.05)
2 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.50)
2 tablespoons agave ($.40)
1 teaspoon salt
1/2 teaspoon black pepper

The ancient Romans considered arugula to be an aphrodisiac. I don't know if that's true, but to say I love arugula is an understatement ... and this has plenty. It's also fresh and clean tasting and super simple to make.

Toss the arugula with the avocado, apple, and onion. Whisk together remaining ingredients and drizzle over the salads



calories: 448
fat: 28 gr
carbs: 50 gr
protein: 6 gr




Dessert
Stuffed Truffles
makes about twenty-four truffles ~$.58 per truffle

chocolate filling
1 cup almonds ($2.40)
1/2 cup water (or more, for blending)
1/2 cup finely ground palm sugar ($1.80)
2 tablespoons coconut oil ($.20)
pinch salt
4 tablespoons cacao powder ($.80)
(chopped almonds can be mixed in as well)

"peanut butter" filling
1/2 cup almond butter ($1.50)
2 teaspoons nutritional yeast ($.10)
3 tablespoons finely ground palm sugar ($.70)
pinch salt

shell
4 tablespoons coconut oil ($.40)
1/2 cup cacao butter ($1.90)
3/4 cup cacao powder ($2.40)
1/2 cup finely ground palm sugar ($1.80)
pinch salt

What I was trying for here is the creamy chocolate center of conventional truffles. It did turn out quite creamy, although it's a bit tricky to work with. I've used truffle molds here, though they can be dipped.

I've used palm sugar in these, for both the shell and the filling, because agave is just too wet for this recipe. Palm sugar is not raw, but it's far less processed than regular sugar.The crystals are fairly large and so the chocolate will be smoother if the palm sugar is finely ground first. I just grind it using the bullet type blender. It only takes a few minutes. Process until it resembles ordinary powdered sugar.

To make the chocolate filling, combine all chocolate filling ingredients in a bullet type blender and puree for several minutes until very smooth, but thick. Chill for about an hour, until the mixture has stiffened and can be handled. Form into balls that will fit the inside of your truffle mold with a small area around the sides for the chocolate shell. Freeze the formed balls until hard. Chopped almonds can be added to all or part of this mixture, just stir in before chilling.

To make the "peanut butter" filling, combine all the ingredients in a bowl and stir until smooth and well combined. Chill until able to be worked with, then form into balls that will fit in the truffle molds. Freeze until firm.

For the shells, gently heat the cacao butter and coconut oil until melted. A double boiler works wells for this, but use hot water, not boiling (chocolate can scorch over 130 degrees). Also, be careful not to allow any water of any kind to get into the chocolate as this will cause it to "seize." Add the remaining ingredients and stir well.

To assemble the truffles, fill the tops of the truffle molds about 1/8 - 1/4 inch of chocolate shell and pop in the fridge until firm. Place a chocolate or "peanut butter" ball in the center and pour chocolate shell over, allowing it to fill up the sides and cover the bottom. Place in the fridge until firm. Pop out of the molds and allow to sit at room temperature for about 20 minutes before serving.


calories: 180
fat: 13 gr
carbs: 15 gr
protein: 3 gr


Total cost for the day: $6.94
total calories: 1,324
total fat: 74 gr
total carb: 175 gr
total protein: 17 gr

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