Monday, December 31, 2012

December 30, 2012


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Breakfast
White Chia Smoothie
serves 2 ~ $.95 per serving

8 tablespoons white chia seeds ($1.00)
2 cups water
2 tablespoons coconut nectar or other liquid sweetener ($.40)
4 tablespoons blackberry puree ($.50)


In a blender, soak the chia seeds in the cooled tea or water for about twenty minutes. Add the remaining ingredients and process until smooth and chilled. I don't like blackberry seeds, they drive me crazy, so I strain the blackberry puree through a wire mesh strainer. Save a few tablespoons of the blackberry puree for dessert later.


 

calories: 244
fat: 9 gr
carbs: 38 gr
protein: 6 gr

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Lunch
Coconut Cashew Soup
Serves 2 ~ $4.04 per serving

4 tablespoons artisana coconut butter ($2.20)
4 tablespoons artisana cashew butter ($2.35) 
1 1/2 cup water
3 dates ($.60)
2 tablespoons cilantro leaves ($.10) 
1 clove garlic
1 teaspoon red pepper flakes
1/4 teaspoon cayenne
juice of one lime ($.50)
1/2 teaspoon salt
1/4 teaspoon black pepper

1 cucumber, sliced into noodles ($.89)
 1/2 avocado, chopped ($.88)
1 medium onion, minced
2 stalks celery, minced ($.20)
small bunch cilantro leaves ($.05)
1 cup cherry tomatoes, halved ($.30)
red pepper flakes

Oh. Yeah. Coconut butter is divine. Artisana makes organic, raw and vegan nut butters and coconut products. They provided some of their coconut butter and nuts butters for me to try, which are great straight from the jar and worked out really well in this easy and convenient soup.

In a blender, process the coconut butter, cashew butter (almond butter will work as well), water, dates, cilantro, garlic, red pepper flakes, cayenne, lime juice, salt and pepper. Puree until as smooth as possible.

Cut the cucumber into noodles and put in bowls with the avocado, celery, cilantro, and cherry tomatoes. Using a wire mesh strainer, strain the coconut and nut butter soup base. This will take out any larger pieces of dates or spices. A higher powered blender may make this step unnecessary. Add a sprinkle of red pepper flakes.

 

calories: 537
fat: 44 gr
carbs: 33 gr
protein: 11 gr

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Dinner
Hasta La Pasta
serves 2 ~ $.95 per serving

2 small zucchini, noodled ($1.39)
1 cup cherry tomatoes, halved ($.30)
2 tablespoons olive oil ($.20)
salt
pepper
red pepper flakes

This is just a very basic zucchini noodle recipe. Use a vegetable peeler or spiral slicer to cut the zucchini into noodles. Another option is to simply grate the zucchini. Top with cherry tomatoes and olive oil, and add salt, pepper, and red pepper flakes to taste.

 

calories: 244
fat: 18 gr
carbs: 16 gr
protein: 5 gr

 
Cooked
Spaghetti Squash

It's not raw, I know, but I wanted to show you these amazing spaghetti squash noodles. Spaghetti squash grows very easily from seed, even where there are short growing seasons. I was surprised at how easy and prolific they are. After being cured, they can be stored for several months. They are commonly available at most grocery stores as well. I'm really pleased with how well these grew and now have a pantry full. It's really not possible, as far as I know, to eat these raw. So, I've made them cooked. Done in the oven at 350, the inside will not get any hotter than 212 degrees, so they are basically steamed.

To prepare, simply place the squash on a baking sheet in the oven at 350 degrees for an hour and twenty minutes. Remove from oven, let cool slightly, then cut in half. Remove the seeds with a spoon. Then, using a fork, scrape the squash flesh. It will come apart in noodle shaped strands ... and it makes a lot. These strands can be used like any vegetable or grain pasta. Here, I've added the same things as I have to the zucchini noodles above. The nutritional information in cooked spaghetti squash pretty much the same as zucchini.

 

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Dessert
Plum Pie
serves 3 ~ $2.47 per serving

1/2 cup walnuts ($1.00)
1/2 cup raisins ($.85)
3 plums, sliced thinly ($3.00)
3 tablespoons coconut butter ($1.65) 
2 tablespoons coconut nectar ($.40)

banana ice cream ($.50)
blackberry puree

In a food processor fitted with an "S" blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.

In the food processor, again with the "S" blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top. 

This goes really well with a bit of banana ice cream and a bit of blackberry puree.

 

calories: 396
fat: 19 gr
carbs: 60 gr
protein: 6 gr

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Total cost for the day: $8.41
total calories: 1,421
total fat: 90 gr
total carb: 147 gr
total protein: 28 gr

Monday, December 24, 2012

December 23, 2012

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 Breakfast
If You Like Pina Coladas Smoothie
serves 2 ~ $2.87 per serving

2 bananas ($.30)
1/2 cup pineapple ($.95)
1 young coconut, meat and water ($3.99)
1/2 cup coconut flakes ($.50)
10 ice cubes

I'm doing a couple recipes today from Bette Shaw. I've known Bette for a while online from Raw Fu and Raw Food Rehab. She recently released a superfoods app for iPhone, which has become one of the top five (sometimes the top one) health and fitness apps at iTunes. Her app features all sorts of different superfoods with related information and recipes. Good job, Bette!

I've cheated here and not used young coconut in what I made and photographed (it was still awesome). I have yet to find a reliable and reasonably priced source for young coconuts and so rarely use them. But I wanted to show you all this recipe anyway. So, I've used the price Bette pays for coconuts in CT.

Put all ingredients in a blender and puree until smooth.


calories: 297
fat: 11 gr
carbs: 50 gr
protein: 4 gr
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  Lunch
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
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 Dinner
Cream of Broccoli Mushroom Soup
serves 2 ~ $2.61 per serving

1 head broccoli, chopped ($.89)
10 ounces mushrooms, sliced ($2.49)
1 medium onion, chopped ($.05)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
1 tablespoon balsamic vinegar ($.10)
1 clove garlic
1/2 teaspoon salt
1/4 teaspoon pepper
pinch of basil

1 avocado ($1.49)
1 1/2 cups water
red pepper flakes
salt and pepper

To make this creamy and hearty, the veggies are marinated and dehydrated just a bit before making the soup. Chop the broccoli and onions and add it, along with the sliced mushrooms, to a container. Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, and a touch of basil. Pour over the vegetables and shake or toss to coat. Let marinate for about a half hour. Then pour into solid dehydrator sheets and dehydrate for about another hour.

To make the soup, set aside about a quarter of the marinated vegetables. Take the rest and put in the blender with the avocado and water. Puree until very smooth. Salt and pepper to taste if need, and top with the reserved marinated vegetables and a bit of red pepper flakes.

 

calories: 320
fat: 22 gr
carbs: 30 gr
protein: 9 gr
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 Dessert
Caramel Apple Pie
serves 6 ~ $1.60 per serving

 crust
1 cup walnuts ($3.00)
1 cup raisins ($1.00)

filling
5 apples ($3.00)
1/2 cup raisins ($.50)
4 tablespoons agave ($.40)
4 tablespoons lemon juice ($.40)
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice ($.10)

caramel
4 tablespoons almond butter ($.80)
2 tablespoons agave ($.40)
2 tablespoons olive oil ($.20)
4 tablespoons water

This may possibly be the best apple pie I've ever had. 

Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify.

In a food processor fitted with the "S" blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm. 

In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.

Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream.


calories: 462
fat: 24 gr
carbs: 64 gr
protein: 6 gr
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Total cost for the day: $9.37
total calories: 1,450
total fat: 85 gr
total carb: 173 gr
total protein: 24 gr

Tuesday, December 18, 2012

Raw Food Recipe: Chocolate Truffles


makes about 24 truffles ~ $.38 per truffle



This is a very basic and super simple chocolate truffles recipe. It's perfect for holiday treats and even works well for gift giving. 


ingredients 
  • 2 cups almonds ($5.00) 
  • 1 ½ cups dates, pitted and chopped ($3.00) 
  • 1/2 cup cocoa powder ($1.20) 
  • Cocoa powder for rolling


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 cacao powder.
  • Process again until the mixture begins to clump together.
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
  • Roll each truffle lightly in cocoa powder.

Store in the refrigerator for up to 3 days. Makes about 24 truffles.



nutritional information:       calories: 103       fat: 6 gr       carb: 11 gr        protein: 3 gr



Monday, December 17, 2012

December 16, 2012


Breakfast
Deviled Avocados
serves 2 ~ $1.81 per serving

3 avocados ($3.57)
1 tablespoon mustard ($.05)
1 teaspoon paprika
salt and pepper
1 tablespoon macadamia mayo*

My local store has had excellent prices on avocados over the last few months, sometimes as low as seventy-eight cents each. The prices are going up again so I thought I'd do some things with the last of the lower priced avocados. Getting to know your produce manager can help you save money ... they are who will know what's coming in season, what's going on sale, etc. Also, you can arrange bulk purchases with them for some produce items.

I used to love the mustardy taste of deviled eggs. This isn't identical, probably doesn't even qualify as a "faux food," but it's still mustardy good. Prepared mustard isn't raw ... mustard powder to taste can be used instead.

In a bowl, mash one avocado until mostly creamy but still slightly chunky. Mix in the mayo, mustard, paprika, salt and pepper. Cut the remaining avocados in half and fill with the mixture. Sprinkle with a pinch of paprika.


* macadamia mayo

1 cup macadamia nuts
3/4 cup water
1 teaspoon agave
1/2 teaspoon garlic powder
1/4 teaspoon salt

Blend the macadamia nuts, water, and salt until smooth and creamy, which may take a minute or two. A personal or bullet type blender can be used for this. 



calories: 523
fat: 45 gr
carbs: 26 gr
protein: 4 gr
 
Lunch
Carrot Pear Soup
serves 2 ~ $1.40 per serving

2 pears ($1.40)
6 carrots ($1.00)
1 tablespoon onions, chopped 
2 tablespoons olive oil ($.40)
1 clove garlic
1/2 teaspoon thyme
1/4 teaspoon nutmeg
1/2 teaspoon salt
1/2 teaspoon pepper

Pears are looking good right now, and are priced well, too. This is really simple and comes together in just a few minutes, with the blending taking the most time.

Peel, core, and chop the pears. Peel and chop the carrots. Process all ingredients in a blender until very smooth. This may take several minutes if using a regular blender.


calories: 297
fat: 14 gr
carbs: 45 gr
protein: 3 gr

 
Dinner
Grapefruit Pear Salad
serves 2 - $2.50 per serving
1 grapefruit ($.50)
2 pears, sliced ($1.40)
1 small onion, thinly sliced
1 head romaine, chopped ($1.90)
1/4 cup walnuts ($.50)

dressing

2 tablespoons lemon juice ($.20)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
pinch nutmeg
1/2 teaspoon salt
1/2 teaspoon pepper
 
The pears and grapefruit made this a nice summery salad that reminded me warmer weather isn't too far away.
 
Cut the grapefruit by first slicing off about 1/4" off the top and bottom. Stand the grapefruit up on a cut side and slice along the outside curve of the fruit, cutting away the skin and pith. Use a sharp knife to cut each grapefruit section away from the membrane.
Slice the pears and onions, and chop the lettuce. Toss together and sprinkle the walnuts on top. Whisk together all the dressing ingredients and drizzle over the top.


calories: 304
fat: 17 gr
carbs: 40 gr
protein: 5 gr
 
 Dessert
Chocolate Orange Mousse
serves 2 ~ $.99 per serving

1 ripe avocado, chopped ($.88)
2 bananas, chopped ($.30)
3 tablespoons cocoa or cacao powder ($.60)
 1 tablespoon coconut oil, melted
2 tablespoons agave ($.20)
1/2 dropper liquid stevia
1/4 teaspoon orange extract

This wasn't the most photogenic dish I've ever made, but the orange and chocolate went together so well.
Combine all ingredients in a food processor fitted with an "S" blade and process until very smooth. Add coconut oil to room temperature or warmer ingredients only, otherwise the coconut oil will harden into little lumps before it has a chance to blend. Chill for at least a half hour before serving. Top with a few orange sections and/or pieces of fruit and a pinch of orange rind, if desired.



calories: 321
fat: 16 gr
carbs: 41 gr
protein: 5 gr



Total cost for the day: $6.70
total calories: 1,445
total fat: 92 gr
total carb: 152 gr total protein: 17 gr

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