Monday, March 18, 2013

Raw Food Recipes Menu: March 17, 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



Lunch
Green Pea Soup
serves 2 ~ $1.70 per serving
 
Not all peas are created equal. There are "snap peas," which have edible pods, and "shell peas," which have inedible pods and the larger peas inside are the parts used. This recipe calls for shelled peas, which can be fresh or frozen. Frozen peas will work really well, though they may not be raw.
ingredients
  • 2 cups peas ($1.75)
  • 1 avocado ($1.49)
  • 1 1/2 cups almond milk ($.70)
  • 1 small onion ($.15)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
directions
  • Set aside a half cup of the peas. 
  • In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
  • Salt and pepper to taste.
  • Pour in bowls and top with the reserved peas and minced onion.
 

nutritional information: calories: 298      fat: 19 gr      carbs: 34 gr      protein: 12 gr




Dinner
Salad with the Best Salad Dressing Ever (Really!)
serves 6 ~ $1.60 per serving


 
I made this for an unexpected get together and ... wow. It may be the best salad dressing ever ... really! Certainly, it's the best I've had in recent memory.
Capers are the pickled berries of the caper bush. They're usually pickled in a salty brine and have a distinctive mustard flavor. They're a good source of rutin, which strengthens capillaries, and quercetin. Both are powerful antioxidants. I used a tablespoon of the caper brine in place of salt ... it adds a bit more of the yummy caper flavor. For the photo, I used the dressing on an arugula salad with olives, but it would be suitable with just about any salad.

ingredients

  • 1/3 cup olive oil ($.55)
  • juice and zest of one lemon ($.60)
  • 3 tablespoons agave ($.60)
  • 1 tablespoon soy sauce or bragg's liquid aminos ($.10)
  • 1 tablespoon dijon mustard ($.05)
  • 2 tablespoons capers ($.50)
  • 1 tablespoon caper brine
  • 2 tablespoons black olives ($.20)
  • 3 cloves garlic ($.05)
 
Three heads of lettuce or greens (to serve six) will add an additional cost of about $7.00.

 
directions

  • in a small bullet type blender, puree all ingredients until smooth ... about a minute.
  • Serve over lettuce or greens.

nutritional information:       calories: 262      fat: 14 gr      carb: 8      protein: 4     




Dessert
Maple Bacon Ice Cream
serves 2 ~ $1.00 per serving


I recently saw an old advertisement for a maple bacon ice cream from a fast food place. That seems like the perfect example of what not to eat, for all kinds of different reasons. But, being a big fan of the sweet and savory combo, I thought I'd try to see if I could make it vegan ... and raw. It's basically just a maple zucchini bacon over vanilla banana ice cream. Super easy.

ingredients
  • 1 zucchini, sliced 1/4" thick ($.70)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons maple syrup ($.40)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 small clove garlic
  • 1/2 teaspoon liquid smoke
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt

Slice the zucchini into strips about 1/4" thick. In a small bowl, whisk together the remaining ingredients. Toss with the zucchini until well coated, then dehydrate for several hours or overnight, until just a little bit crunchy but pliable.







Tear the zucchini bacon into pieces and serve over vanilla banana ice cream with maple syrup.  To make the ice cream, slice and freeze four bananas. When ready to use, grind them in a food processor with one teaspoon vanilla and a splash of almond milk. Process until smooth, which may take a few minutes and some scraping down on the sides. This will cost about $.30 per serving.


nutritional information:      calories: 298      fat: 14      carbs: 45      protein: 2 gr
 
 
 
 
Total cost for the day: $5.02
total calories:  1,126
total fat: 85 gr
total carb: 111 gr
total protein: 23 gr
 

4 comments:

  1. The dressing sounds so good...I definitely want to try it on a simple chickpea/bean/tomato/onion/parsley salad.
    Your Blueberry Fool has me totally hooked...I love everything in it!
    Thanks for sharing all the recipes. Cheers!

    ReplyDelete
  2. The dressing was the bomb, we loved it.

    ReplyDelete
  3. The whole day sounds delicious. Dessert: great way to lure the junk food carnivores (as well as sweet/salty raw vegans)!

    ReplyDelete

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