Monday, January 21, 2013

Raw Food Recipe Menu: January 20, 2013




Breakfast
Cherry-Os
Serves 2 ~ $1.18 per serving


ingredients
  •  4 bananas, sliced and frozen ($.80)
  • 2 cups almond milk ($.80)
  •  small dash vanilla 
  •  a bit of stevia, if desired
  • 1 cup cherries, sliced ($.75)

This is a fun breakfast and is as simple as a smoothie in a bowl. Kids especially seem to enjoy the cherries sliced into rings and floated in the sweet blend of banana and vanilla.

In a blender, process the frozen bananas, almond milk, vanilla, and optional stevia until very smooth. Pour into bowls and add the cherry slices. They should rest on top without sinking easily.

Nutritional Information:      calories: 287      fat: 3 gr      carbs: 70 gr      protein: 4 gr



Lunch
Avocado Soup
2 servings ~ $1.52 per serving




ingredients
  • 1 avocado ($1.49)
  • 1 cup nut milk ($.40)
  • 2/3 cup water
  • 1 onion ($.25)
  • 1 clove garlic ($.10)
  • 1/2 red bell pepper ($.40)
  • 2 tbsp pumpkin seeds (pepitas) ($.30)
  • 1 tsp olive oil ($.10)
  • salt and pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, nut milk, water, half the onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas. Salt and pepper to taste, and add an optional drizzle of olive oil.


nutritional information:       calories: 301      fat: 21 gr      carbs: 28 gr      protein: 6 gr




Dinner
Portobello Marinara with Pasta
serves 2 ~ $3.70 per serving
 


This is a warm and hearty dish, sure to satisfy during the colder months.

mushrooms
  • 2 portobello mushrooms ($3.00)
  • 1 large onion, thinly sliced ($.40)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 tablespoon agave ($.20)
  • 1 clove garlic, pressed ($.10)
  • 1/2 teaspoon favorite herb blend
  • 1/2 teaspoon salt

zucchini pasta
  • 2 medium zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon lemon juice ($.10)
  • 1 tablespoon agave ($.10)


marinara sauce
  • 1 large tomato ($1.00)
  • 1/2 cup sun dried tomatoes ($1.00)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon basil
  • 1/2 teaspoon powdered garlic
  • 1/2 teaspoon salt
  • salt and pepper


directions
  • Brush off the mushrooms with a soft towel. Remove the gills underneath, if desired, by rubbing them gently with a finger (they should come off fairly easily). Slice the mushrooms into 1/2 inch slices.
  • Whisk together the olive oil, balsamic vinegar, agave, garlic, herb blend (I used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and onion to coat well. Spread out on a dehydrator sheet and dehydrate for about an hour.
  • While the mushrooms are warming, slice the zucchini into pasta noodle sized strips. I keep intending to get a spiralizer, but so far a vegetable peeler works well to make noodles. Whisk together the remaining ingredients and toss to coat. Let stand for about 45 minutes.
  • In a food processor, fitted with an "S" blade, process all marinara ingredients until very smooth.
  • Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.     

nutritional information:      calories: 338       fat: 21 gr      carbs: 33 gr      protein: 7 gr





 Dessert
Molten Cupcakes 
 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)

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 




Total cost for the day: $7.48
calories: 1164
fat: 66 gr
carbs: 142 gr
protein: 25 gr





For a few cents more:



This menu is light on calories. For extra energy, add in several bananas as snacks at a cost of about $.20 to $.30 each.

6 comments:

  1. This looks so lovely!!! I love portobello mushrooms and I've been meaning to try to make some avocado soup for a while. And of course the dessert is to die for! Wonderful job making such lovely meals in less than 8$!

    ReplyDelete
  2. i do love this site!
    i don't use agave but can sometimes substitute with date paste or stevia leaf
    do please keep this going.. it is great

    ReplyDelete
  3. Not $10 a day in NYC but still looks great at a great price!

    ReplyDelete
    Replies
    1. That's true, prices will vary. I use the one little grocery store in my rural town, and those are the prices you see here. But good luck. Let me know how much it costs you in NYC, it would be cool to compare!

      Delete
  4. It seems like our natural food store makes this meal doubled in cost :( BUT I WILL MAKE ALL THOSE YUMMY THINGS ANYWAY! My family will definitely enjoy such menu.

    ReplyDelete

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