Monday, September 2, 2013

Raw Food Recipe Menu: September 1, 2013


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 Breakfast
Banana Watermelon Ice Cream
with Watermelon Chips
serves 4 ~ $1.60 per serving

 1 medium watermelon ($5.00)
7 bananas ($1.40)
1 dropper stevia, optional

We have an abundance of watermelon right now, so have been using it every way possible. I really liked the watermelon chips, they were even better than I expected ... very sweet. And who doesn't like ice cream for breakfast?

Use about 1/2 of the watermelon to make the chips. Cut and slice the watermelon into approximately two inch by two inch pieces that are about a quarter inch thick. There's no need to be overly precise and the rustic pieces usually turn out looking wonderful. Dehydrate for about 12-24 hours, or overnight, until the watermelon pieces are leathery but not too hard and dry.

The ice cream is just as simple to make. The night before, slice the bananas and chunk up the watermelon and then freeze overnight. In a food processor fitted with an "S" blade, process the watermelon and bananas until soft and fluffy, like soft serve ice cream. This will probably need to be done in batches, since this recipe is for quite a bit. For a slightly sweeter ice cream, add a dropper of liquid stevia.

Serve with watermelon chips. The chips are especially good warm right from the dehydrator, but can be stored in a cool, dry place for as long as a week.

 

calories: 393
fat: 1 gr
carbs: 100 gr
protein: 6 gr
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Lunch
Blueberry Salad
serves 2 ~ $2.00 per serving

1 cup blueberries, dried ($1.00)
1 head romaine ($1.29)
handful kale ($.50)
1 medium onion, divided
1/2 cup blueberries, fresh ($.50) 
2 tablespoons olive oil ($.20)
2 tablespoons coconut nectar or other liquid sweetener ($.40)
1 tablespoon apple cider vinegar ($.10)
salt and pepper to taste

Blueberries dry to a wonderful raisin like texture, becoming sweeter and even more flavorful. Care must be taken to not over dry them as they get too hard. Just put a cup of blueberries in the dehydrator for several hours until dry but still chewy.

The salad is just a simple one of romaine, a bit of kale, chopped onions, and dried blueberries. Reserve a tablespoon of chopped onion to go into the dressing.

The dressing is made with the onion, a half cup of fresh blueberries, the olive oil, coconut nectar, and vinegar. Puree all ingredients in a blender until smooth. This works best with a bullet type blender. Most blenders have a blade assembly that's compatible with canning jars. Just unscrew the blade assembly from the carafe and attach to a small mouth canning jar. The pint jars are perfect for small jobs like this.

 Also, a larger batch of dressing can be made, just double or triple the recipe. Store in the refrigerator for up to a week.

 

calories: 289
fat: 14 gr
carbs: 42 gr
protein: 4 gr
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Dinner
Corn Chips and Green Tomato Salsa
serves 2 ~ $2.15 per serving

chips
2 cups corn kernels ($1.30)
1 red bell pepper ($.50)
1 medium onion
1 jalapeno ($.05)
2 tablespoons olive oil ($.20)
1 teaspoon crushed red pepper flakes

1 tablespoon olive oil for tray

To make, just put all ingredients in a food processor fitted with an "S" blade and process until almost smooth. Spread out about 1/8 inch thick on lined dehydrator trays that have been liberally coated with olive oil. Dry for about two hours, then flip and peel the liner off. Dry for another several hours or overnight until dry and crispy. Break into chip sized pieces.

salsa
2 ripe red tomatoes, diced ($1.00)
2 green tomatoes, diced ($1.00)
1 medium onion, minced
1 jalapeno, minced ($.05)
4 tablespoons chopped cilantro, optional ($.10)
juice of one lime ($.50)
1 tablespoon apple cider vinegar ($.10)
 1/2 teaspoon salt, or to taste

Assemble all ingredients and stir to combine. Really, it's that easy. Serve with corn chips.

 

calories: 377
fat: 22 gr
carbs: 45 gr
protein: 9 gr
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Dessert
Watermelon Punch Slushie
serves 2 ~ $1.50 per serving

1/2 watermelon, chunked and frozen ($2.50)
juice of one lime ($.50)
1 dropper stevia
water for blending, about a cup

We had a return of wonderfully hot weather (I'm so not looking forward to winter!) and this slushie was really refreshing in the evening when it seems to get even hotter.

Freeze watermelon chunks ahead of time, then puree in a blender with the lime juice and stevia. Add water as needed for blending. Add a watermelon wedge or lime slice as garnish.

 

calories: 368
fat: 2 gr
carbs: 92 gr
protein: 8 gr

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Total cost for the day: $7.25
total calories: 1,427
total fat: 39 gr
total carb: 279 gr
total protein: 27 gr

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