Monday, February 4, 2013

Raw Food Recipe Menu: February 3, 2013

Lemon Poppy Seed Ice Cream with Strawberry Sauce
serves 2 ~ $1.10 per serving

  • 4 bananas, sliced and frozen ($.60)
  • juice and zest of one lemon ($.69)
  • 1 tablespoon poppy seeds ($.30)
  • 1 cup strawberries ($.45)
  • 1 tablespoon agave ($.10)
  • 2 tablespoons chopped walnuts ($.15)
  • pinch salt

Banana ice cream is wonderful.  And it's amazingly simple to make with just a food processor.

The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth.

In a food processor fitted with an "S" blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it's worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate.

Serve with the strawberry sauce and chopped walnuts. 
nutritional information:       calories: 345      fat: 6 gr      carbs: 77 gr      protein: 5 gr
Carrot Avocado Soup
2 servings ~ $1.69 per serving
  • 1 avocado, chopped ($.78)
  • 4 carrots, peeled and chopped ($.40)
  • 2 ribs celery, chopped ($.30)
  • 1/2 medium onion, chopped ($.10)
  • 1 clove garlic, pressed ($.05)
  • 1/2 teaspoon salt
  • 4 tablespoons olive oil ($.40)
  • 1 1/2 cups water for blending
  • 1/2 medium tomato, finely chopped($1.25)
  • 1 green onion, sliced ($.10)
  • 1/2 teaspoon olive oil

This soup is more hearty than I expected ... quite robust and satisfying, and super simple to make. Coarsely chop all the ingredients to make blending easier. In a blender, add everything but the tomato and scallion and teaspoon olive oil. Puree for a few to several minutes until very smooth. In some blenders, the soup will start to warm up a bit as it processes.

Garnish with chopped tomatoes and scallions, and drizzle with a bit of olive oil.

nutritional information:       calories: 481      fat: 42 gr      carbs: 28 gr      protein: 5 gr
Mango Salad
serves 2 ~ $2.32 per serving
  • 1 mango, diced ($.98)
  • 1 avocado, diced ($.88)
  • 1 medium onion, finely chopped ($.20)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon agave or other sweetener ($.10)
  • juice of one lime ($.69)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 1 teaspoon red pepper flakes
  • 1 bunch leaf lettuce ($1.69)
  • microgreens

I also love sweet and spicy together, like the mango and cayenne that tops this salad. For this salad, I chopped the avocado, mango, and onion, and added the olive oil, agave, lime juice, salt, pepper, cayenne, and red pepper flakes. I mixed this well and let stand and somewhat marinate for a few minutes. Then I spooned it over a bed of leaf lettuce and dandelion greens. I planted the microgreens in a flat with an inch or so of potting soil and snipped them off about 8 days later and added a mound on top.
  nutritional information:      calories: 362      fat: 22 gr      carbs: 45 gr      protein: 6 gr  
Mango Pudding
serves 2 ~ $1.75 per serving
  • 1 mango, cubed ($1.49)
  • 1 ripe avocado ($1.49)
  • 2 ripe bananas ($.30)
  • 1 tablespoon agave, if needed ($.10)
  • 1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this is an absolutely perfect breakfast. And it takes all of a few minutes to put together.

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.
nutritional information:       calories: 407      fat: 19 gr      carbs: 67 gr      protein: 5 gr
Total cost for the day: $6.86
total calories: 1,595
total fat: 89 gr
total carb: 217 gr
total protein: 21 gr
And the winner of last week's ebook giveaway is Reynolds Rundown


  1. Ice cream for breakfast? Yumm!!

    CONGRATS to the ebook winner!

  2. wow. amazing!!! Looks delicious and so simple!!!

  3. That's a lot of mango and avocado to have in one day



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