Monday, April 29, 2013

Raw Food Recipes Menu: April 28, 2013


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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

 
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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

1 comment:

  1. I just have to say. I enjoy every post you share!! I've visited many raw blogs and I find yours to be my favorite! Your recipes are awesome. Simple yet decadent. I appreciate the work you put into the nutrition facts and prices. I am a busy mom and don't want to spend too much time reading blogs. Yours is so quick and so memorable!! Thank you for blessing me with your gift!!

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