serves 2 ~ $1.75 per serving
4 apples, sliced thinly ($2.00)
2 tablespoons agave or other liquid sweetener ($.40)
tablespoon lemon juice ($.10)
1/4 teaspoon cinnamon
4 dates ($1.00)
2 tablespoons water
For the apple slices, it works out well to toss them in the dehydrator the night before. By morning, they're done. Just whip up a bit of sauce, if desired, and enjoy.
Slice six apples about 1/8 inch thick, removing the seeds and any hard bits in the center. In a medium bowl, whisk together the agave, lemon juice, and cinnamon. Add the apple slices and toss to coat well. Lay out on dehydrator sheets (I used unlined ones) and dry overnight. They'll be leathery when warm and will get crisper as they cool off.
The sauce is just a couple dates and water for blending. I used a small bullet type blender and processed them until smooth.
fat: 1 gr
carbs: 100 gr
protein: 2 gr
serves 4 ~ $2.10 per serving
3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)
This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too.
Combine the apples, celery, pecans, cranberries, grapes and mayo in a large mixing bowl and gently toss to combine. This recipe can be stored in the refrigerator, but it is recommended to eat within 8 hours of making. Serve on a bed of lettuce leaves.
*for the cashew mayo:
1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)
Add everything but the oil to a Vita Mix or other blender, processing on high until creamy. Starting at a lower speed, drizzle the olive oil through the hole in the top of the blender lid. This mayo should keep for a couple of weeks in the refrigerator or for several months if stored in a freezer bag in the freezer.
fat: 40 gr
carbs: 31 gr
protein: 5 gr
Bok Choy Stir Fry
serves 2 ~ $2.86 per person
1 head bok choy, chopped ($1.89)
8 oz mushrooms, sliced ($2.29)
1 red bell pepper, thinly sliced ($.79)
1 medium onion, sliced ($.05)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
3 tablespoons balsamic vinegar ($.20)
1/2 teaspoon salt
Bok choy is my new favorite vegetable, and we've been enjoying it both raw and cooked very often lately. Again, this is a super simple recipe. Add the bok choy, mushrooms, red bell pepper, and onion to a lidded container or bowl. Whisk together the olive oil, agave, balsamic vinegar, and salt, and pour over the veggies and toss to coat.
Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.
fat: 21 gr
carbs: 33 gr
protein: 8 gr
serves 2 ~ $1.45 per serving
1/4 cup walnuts ($.50)
1/2 cup raisins ($.50)
6 dates, soaked ($1.20)
1/4 cup pecans ($.70)
In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans.
The amounts can be easily increased to make a larger pie for a more conventional sized dessert.
fat: 17 gr
carbs: 80 gr
protein: 5 gr
Total cost for the day: $8.16
total calories: 1,584
total fat: 79 gr
total carb: 244 gr
total protein: 20 gr
Thirteen Weeks of Meal Plans for $13
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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."
Raw on $10 Spring eBook
Spring is over, but these recipes can still be enjoyed throughout the summer!
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Cost estimates and nutritional information are included for each recipe.
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Chocolate Cherry Pie made by Vegan Mama Kim McCoy
"OMG. This pie is so delicious . . . I simply cannot believe that something so natural and minimally processed can taste so rich and creamy and indulgent!"
Mushroom Steaks and Cauliflower Potatoes by Kathy Hemingway Desruisseau from The Fiber of My Life
"It is a great ebook. I have already made a number of recipes in it and have not been disappointed . . . "
Spring eBook Recipe List
Date Paste Date Syrup Thick Date Paste
Almond Milk Almond Cream
Thickest Almond Cream Basic Green Juice Rawtella Cherry-Os
Lemon Chia Porridge Chia Lemon Fresca Carrot Cauliflower Soup
Maple Balsamic Salad Dressing Avocado Spinach Soup Simple Balsamic Vinaigrette
Blood Orange Salad Lemon and Flax Vinaigrette Spring Salad
Orange Banana Salad Romaine Hearts with Buttermilk Dressing Cole Slaw
Lemon Pepper Cauliflower Soup Root Vegetable Salad with Dressing on the Side
Pickled Spring Vegetables Rawveeta Super Cheesy Kale Chips
Cheesy Romaine Wraps Broccoli with Cheese Sauce Portobella Cheeseburgers
Garlicky Greens and Mushrooms Mushroom Steaks and Cauliflower Potatoes
Chocolate Cardamom Almond Clusters Molten Cupcakes Basic Chocolate Truffles
Cherry Almond Truffles Chocolate Mint Parfaits Chocolate Syrup
Chocolate Fudge Sauce Chocolate Fondue Hard Chocolate Shell
Chocolate Covered Strawberries Banana Bites Two Minute Turtles
Turtle Pie Chess Pie Maple Pecan Pie Lemon Cherry Cheesecake
Mild White Cheese Sharp Cheddar Spring Garden Cheese
Raw on $10 Spring eBook