Monday, July 15, 2013

Raw Food Recipe Menu July 14, 2013 plus 13 Weeks of Meal Plans for $13!



Breakfast
Watermelon Cooler
serves 2 ~ $.92 per serving

1/4 watermelon, chunked and frozen ($1.25)
1 lemon, juiced ($.59)

This was perfect on a hot, humid morning. And it's easy, too.

Chunk and freeze a quarter of a watermelon the night before (or freeze extra so there's always some on hand). Let barely thaw for a minute or two. Then just puree in a blender with the lemon juice.

 

calories: 252
fat: 2 gr
carbs: 63 gr
protein: 5 gr


Lunch
Mango Cucumber Noodles
serves 1 ~ $2.28 per serving

1 mango ($.89)
1 cucumber ($.69)
1 medium onion, sliced ($.05)
1 tablespoon lime juice ($.10)
1 small jalapeno, thinly sliced ($.05)
1 tablespoon olive oil or red pepper oil ($.10)
1 tablespoon coconut nectar or agave ($.40)
salt and pepper

This menu was heavy on the fruits today. Cool and juicy just seem perfect for this time of year. I bought some coconut nectar from Natural Zing a few weeks ago and have used it here. A liquid sweetener much like agave, it has a unique flavor, but also seems to go with everything. The description says it's raw and vegan. The only downside is it's a bit more expensive than agave, coming in at $.37 per tablespoon.

To put this together, just cut the cucumber and mango into noodle sized strips. I do this by slicing lengthwise and then using a knife to slice off thin noodles, as I've shown below. Arrange on a plate and add some thinly sliced onion. In a small cup, whisk together the lime juice, coconut nectar, and olive oil. Pour over top. Add a bit of salt and pepper.


calories: 386
fat: 14 gr
carbs: 68 gr
protein: 6 gr

Dinner
Raspberry Salad
serves 2 ~ $3.09 per serving

1 head romaine, chopped ($2.29)
6 ounces raspberries ($2.99)
2 stalks celery ($.10)
1 red onion ($.30)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.20)
2 tablespoons almonds ($.10)

Most everything I make here in the blog is under $3.00 per serving. This is an exception but definitely worth it.


To make the vinaigrette, puree the olive oil, agave, half the raspberries, and a quarter teaspoon of salt (or more, to taste) until smooth and creamy. This works best in a bullet type blender.

Assemble the remaining ingredients, and top with the raspberry vinaigrette.

 

calories: 345
fat: 21 gr
carbs: 38 gr
protein: 7 gr


Dessert
N'Ice Cream Pops
serves 1 ~ $.80 per serving

2 ripe bananas, sliced and frozen ($.30)
1 cup strawberries, frozen ($.50)

These remind me of those little low calorie snacks so many companies make now. They're quite small, but still make a good snack or dessert.The number of pops will depend on the molds used. I really like these because I can keep them on hand and have one here and there during the day.

In a food processor with an "S" blade, process the banana and strawberry until smooth. Spoon into popsicle molds and freeze for a few hours until firm. Remove by dipping mold in warm water.



calories: 256
fat: 1 gr
carbs: 65 gr
protein: 4 gr

Total cost for the day: $7.09
total calories:  1,239
total fat: 38 gr
total carb: 234 gr
total protein: 22 gr
Meal Plans

Thirteen Weeks of Meal Plans for $13

I've packaged all 13 meal plans together into one bundle! 


Just $13 NOW
Add to Cart





There are no exotic, hard to locate, and expensive ingredients. Everything in these meal plan recipes can be found at any local grocery.

Shopping list and meal calendar to help you stay on track!


Making one raw food recipe can be easy. But making raw food all day long, every day, can be more trying ... even confusing. With a daily calendar of meals, you'll know what to expect and how to plan your day.

Raw food meal plans take the guesswork out of organizing a raw food lifestyle.



A raw food meal plan can help you ...






  • About this meal plan …
  • There are four meals – breakfast, lunch, dinner, and dessert – provided over seven days. There is a meal calendar at the beginning and detailed recipes below that.
  • Daily meals will add up to between 1200 and 1600 calories per day. If you feel you need more calories, check out the addition suggestions for foods that are about 100 calories each.
  • There are new recipes and old favorites. All will be simple and easy to prepare. Most will take only minutes of preparation time.
  • All recipes are for a single serving. For two or three or more servings, simply double or triple the recipe.
  • Use the shopping list to get all the food you’ll need for the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.
  • Print the shopping list and take it with you when you shop.
  • Some dinners are designed to last over two days of meals.
  • Both desserts for the week are made and then frozen in individual servings for later on.
  • Much good luck on your raw food journey. If you have any questions, please feel free ask. 

 
"Anything is possible, if you have the right plan."





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