Monday, February 25, 2013

Raw Food Recipe Menu: February 24, 2013


Breakfast
Blueberry Fool
serves 4 ~ $.62 per serving


ingredients

  • 1 cup nuts (cashews) ($1.00)
  • 2 ripe bananas ($.30)
  • juice of 1 lemon ($.69)
  • pinch of salt
  • 1/2 cup water for blending, as needed
  • 4 ounces blueberries, frozen and thawed ($.50)

  • whole blueberries
  • walnuts
  • agave

I was looking for ways to cut some of the fat in regular nut yogurt and decided to use ripe bananas and nuts in about equal amounts. This worked out wonderfully and as a bonus, eliminated the need for more sweetener.

A "fool" is basically a yogurt dish layered parfait style. Greek yogurt, which is very thick, is traditionally used. This yogurt isn't that thick as I've made it here, but could easily be thickened by draining some of the liquid through cheesecloth. 

In a blender, puree the bananas until very smooth. Add the nuts (I used cashews) and lemon juice and about a half cup water for blending. Puree on high for several minutes, until smooth and creamy. Refrigerate for at least a few hours. It will thicken quite a bit as it chills.

To make the "fool," take half the yogurt and puree with a handful of blueberries. In each serving bowl, put a spoon of regular yogurt and another of blueberry yogurt, add a few whole blueberries to the top. Garnish with a couple chopped walnuts and a drizzle of agave, if desired.


nutritional information:       calories: 268      fat: 38 gr      carbs: 24 gr      protein: 5 gr
Snack
Herbed Cheese
serves 8 ~ $1.49 per serving

  
ingredients 
  • 2 cup nuts, soaked overnight ($9.90)
  • 1 cup water
  • 1 tsp salt
  • 2 tablespoons lemon juice ($.50)
  • 1 teaspoon probiotic powder (or a few capsules, opened) ($1.50)
  • dried or fresh herbs for rolling

directions
  • In a blender, add together all the cheese ingredients except for the probiotics and dried herbs. Add more water if necessary for blending.
  • Puree for several minutes until as smooth and creamy as possible. 
  • Stir in probiotic powder.
  • Pour into a jar or other glass container and cover with cheese cloth. 
  • Let sit for about 24 hours at room temperature to develop a cheese flavor. As it sits, the nut "cream" will also  thicken up, making it easier to handle.
  • Once the flavor has developed to your liking (taste test every so often), divide in three equal portions and form into circles. 
  • Wrap each in the cheese cloth and place them in a colander with a weight or weighted plate on top. Put the colander in a sink or over a plate or bowl to catch any drips. A lot of the liquid will be pressed out of the cheese this way.
  • Let it press for several hours.

This doesn't get gooey and it will be the consistency of firm cream cheese. Further pressing can make it a bit more firm.

When it has the desired consistency, remove from the cheese cloth, shape into a wheel and roll in dried or minced fresh herbs (optional).

For a harder rind on your cheese, place entire cheese wheel into dehydrator for several hours.


nutritional information:      calories: 180      fat: 17 gr      carbs: 5 gr      protein: 5 gr 
Lunch
Greens and Fruit Salad
serves 2 ~ $2.65 per serving

 
ingredients
  •  8 ounces assorted greens ($2.00)
  • 1 apple, sliced ($1.25)
  • 1 cup grapes ($.90)
  • 1 medium onion, thinly sliced ($.25)
  • 1 tablespoon lemon juice ($.20)
  • 1 tablespoon apple cider vinegar ($.10)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.40)
  • 1/2 teaspoon salt
  • cracked black pepper
I used some bok choy and kale for this salad, but any assortment of greens will work. 
Toss the greens with apple slices, grapes and onion slices. Whisk together the remaining ingredients, and drizzle over the two salads.
nutritional information:      calories: 320      fat: 19 gr      carbs: 41 gr      protein: 5 gr  
 Dinner
Froodles
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 ... or, use the miracle spiralizer tool found HERE. 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
 Dessert
Banana Mango Ice Cream
serves 2 ~ $.97 per serving



I never get tired of making the banana ice creams. It's one of those rare things that seem too good to be true, but isn't. And even with making this so often, I've never had the exact same recipe twice.

I used a couple pea blossoms and vines as a garnish (only use blossoms from edible pea vines, the fragrant sweet pea blossoms are poisonous). It was almost too pretty to eat ... almost.


ingredients
  • 3 ripe bananas, sliced and frozen ($.45)
  • 1 cup frozen mango chunks ($1.49)
  • pinch salt
  • pea blossoms or other edible flowers (optional)
directions 
  • In a food processor with an "S" blade, process all ingredients until smooth and like soft serve ice cream. It can take just a bit of scraping and adjusting to get it to process completely. Add just a tiny bit of water if needed to help blend. 
  • Serve with an edible flower garnish if desired.


nutritional information :      calories: 225      fat: 1 gr      carbs: 53 gr      protein: 3 gr
 



Total cost for the day: $7.96
total calories:  1,394
total fat: 100 gr
total carb: 170 gr
total protein: 23 g

6 comments:

  1. Love the greens and fruit salad! And everything else, of course!

    ReplyDelete
  2. My spiralizer broke like a year ago and sad to say I still have not replaced it!! I just have to get one so I can make those beautiful Froodles!!!
    Peace and Raw Health,
    Elizabeth

    ReplyDelete
    Replies
    1. You can use a knife and a vegetable peeler to make these noodles. That's probably the easiest way to do it on fruit like this ...

      Delete
  3. This menu is so gorgeous. Love the photo collage at the top. I want to sample them all.

    ReplyDelete
  4. Very amazing photos! I have a question in the Blueberry Fool it states 1 cup nuts = $1.00... then in the Herbed Cheese it states 2 cups nuts = $9.90.. I was wondering if one of these recipes had a typo in the cost portion?

    ReplyDelete

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