Monday, January 28, 2013

Raw Food Recipe Menu: January 26, 2013





Breakfast
Chocolate Chia Smoothie 
serves 1 ~ $2.15 per serving






ingredients


This is a simple, creamy ~ kind of decadent ~ way to start the day, that's also packed with healthy protein and omega-3s.

In a blender, combine all ingredients except for the pistachios. Puree until very smooth. Top with a few chopped pistachios, if desired.


nutritional information:       calories: 555       fat: 21 gr       carbs: 81 gr       protein: 26 gr







Lunch
Taco Salad
serves 2 ~ $3.55 per serving








ingredients

  • 1/4 cup walnuts ($1.00)
  • 1 large tomato ($1.00)
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 head romaine ($2.30)
  • 1 medium onion, thinly sliced ($.20)
  • 1 small jalapeno, sliced
  • 1 ripe avocado ($.1.00)
  • black olives ($.50)
  • green olives ($.50)


4 tablespoons cashew cream ($.60) {recipe below}

directions

  • Make the walnut taco meat first and set aside.
  • In a food processor fitted with an "S" blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
  • To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives.
  • Top with a couple scoops of cashew cream.

cashew cream
  • 1/2 cup cashews ($2.00)
  • 1/2 cup water
  • 1 tablespoon lemon juice ($.20)
  • 1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.

nutritional information:      calories: 398     fat: 30 gr      carb: 26 gr      protein: 13 gr





Dinner
Mushroom Burgers
serves 2 ~ $2.40 per serving









ingredients


burgers

  • 1/2 red pepper ($.45)
  • 1/4 cup ground flax seeds ($.10)
  • 10 oz mushrooms ($2.49)
  • 1/3 cup walnuts ($.50)
  • 1/2 white onion, chopped ($.13)
  • 1 jalapeno pepper, chopped ($.05)
  • 1 rib celery, chopped
  • 2 tablespoons olive oil ($.20)


avocado mayo


Clean the mushrooms with a soft cloth. To enhance the flavor slightly, dehydrate the mushrooms for an hour or two. This is optional. To enjoy the fresher tasting version, just skip the dehydrating step.

In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together.

In a food processor fitted with an "S" blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil.

Form burgers and place on a teflex or plastic sheet. Spread just a bit of olive oil on your sheets so the burgers will flip easily, if needed. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours.

The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. A blender will make this nice and creamy, but mashing with a fork would probably suffice.

Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, and chopped jalapenos.

nutritional information:      calories: 223      fat: 20 gr      carbs: 7 gr      protein: 6 gr



Dessert
Pistachio Ice Cream
serves 2 ~ $1.19 per serving




ingredients
  • 1 ripe avocado ($.88)
  • 4 ripe bananas ($.60)
  • 2 tablespoons agave ($.20)
  • 1 teaspoon vanilla extract ($.20)
  • pinch salt
  • 1/4 cup pistachios ($.50)


Fruit and nuts. That's all this is, but it feels like a treat ...

In a food processor with the "S" blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.

If you don't have an ice cream maker, just freeze the puree and stir every half hour or so until it's firm, adding the pistachios just before firm.


nutritional information:      calories: 552      fat: 22 gr      carbs: 92 gr      protein: 8 gr




Total for the Day: $9.29
calories: 1728 
fat: 93 gr
carbs: 206 gr
protein: 53 gr
total protein: 53 gr


eBook


I'm doing a quick giveaway today, too. I'll be giving away one copy of my ebook. It's the spring ebook (I haven't done a winter one, but do have a summer one in the works!). All you have to do is leave a comment below!
 
Additional entries (leave a separate comment for each) for:

blogging this giveaway
tweeting this giveaway 
mentioning this giveaway on FB 


Deadline is Sunday, February 3rd , at 11 pm.


I'll announce the winner next Sunday!



 
 
eBook recipe list available on Recipe Books page. 




Thursday, January 24, 2013

Raw Food Recipe: Marinated Mushroom Soup

serves 3 ~ $2.28 per serving



ingredients
  • 12 ounces mushrooms ($2.69)
  • 1 medium onion ($.25)
  • 1 tablespoon olive oil ($.20)
  • 1 tablespoon agave ($.20)
  • 1 tablespoon balsamic vinegar ($.20)
  • 1 ripe avocado ($1.49)
  • 1 tomato ($1.00)
  • 1 clove garlic, pressed
  • 3 tablespoons olive oil ($.60)
  • 1 1/2 cup water to process
  • salt and pepper
  • 1 tablespoon olive oil ($.20)

I started by marinating and then dehydrating the mushrooms and chopped onions, though this is an optional step that makes the flavor just a little more intense. Mix together the olive oil, agave, and balsamic vinegar. Toss with the sliced mushrooms and chopped onions and spread out on a lined dehydrator sheet and dehydrate for about 2-3 hours.

Reserve a few mushrooms and onions for topping. In a blender, puree the remaining mushrooms and onions, avocado, tomato, garlic, and olive oil, adding about 1 1/2 cup water. Add as much water as necessary to make the right consistency. I made mine pretty thick and creamy.

Top with the reserved mushrooms and onions, drizzle with a teaspoon of olive oil. 
nutritional information:      calories: 374       fat: 35 gr      carbs: 23 gr      protein: 5 gr

Monday, January 21, 2013

Raw Food Recipe Menu: January 20, 2013




Breakfast
Cherry-Os
Serves 2 ~ $1.18 per serving


ingredients
  •  4 bananas, sliced and frozen ($.80)
  • 2 cups almond milk ($.80)
  •  small dash vanilla 
  •  a bit of stevia, if desired
  • 1 cup cherries, sliced ($.75)

This is a fun breakfast and is as simple as a smoothie in a bowl. Kids especially seem to enjoy the cherries sliced into rings and floated in the sweet blend of banana and vanilla.

In a blender, process the frozen bananas, almond milk, vanilla, and optional stevia until very smooth. Pour into bowls and add the cherry slices. They should rest on top without sinking easily.

Nutritional Information:      calories: 287      fat: 3 gr      carbs: 70 gr      protein: 4 gr



Lunch
Avocado Soup
2 servings ~ $1.52 per serving




ingredients
  • 1 avocado ($1.49)
  • 1 cup nut milk ($.40)
  • 2/3 cup water
  • 1 onion ($.25)
  • 1 clove garlic ($.10)
  • 1/2 red bell pepper ($.40)
  • 2 tbsp pumpkin seeds (pepitas) ($.30)
  • 1 tsp olive oil ($.10)
  • salt and pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, nut milk, water, half the onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas. Salt and pepper to taste, and add an optional drizzle of olive oil.


nutritional information:       calories: 301      fat: 21 gr      carbs: 28 gr      protein: 6 gr




Dinner
Portobello Marinara with Pasta
serves 2 ~ $3.70 per serving
 


This is a warm and hearty dish, sure to satisfy during the colder months.

mushrooms
  • 2 portobello mushrooms ($3.00)
  • 1 large onion, thinly sliced ($.40)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 tablespoon agave ($.20)
  • 1 clove garlic, pressed ($.10)
  • 1/2 teaspoon favorite herb blend
  • 1/2 teaspoon salt

zucchini pasta
  • 2 medium zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon lemon juice ($.10)
  • 1 tablespoon agave ($.10)


marinara sauce
  • 1 large tomato ($1.00)
  • 1/2 cup sun dried tomatoes ($1.00)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon basil
  • 1/2 teaspoon powdered garlic
  • 1/2 teaspoon salt
  • salt and pepper


directions
  • Brush off the mushrooms with a soft towel. Remove the gills underneath, if desired, by rubbing them gently with a finger (they should come off fairly easily). Slice the mushrooms into 1/2 inch slices.
  • Whisk together the olive oil, balsamic vinegar, agave, garlic, herb blend (I used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and onion to coat well. Spread out on a dehydrator sheet and dehydrate for about an hour.
  • While the mushrooms are warming, slice the zucchini into pasta noodle sized strips. I keep intending to get a spiralizer, but so far a vegetable peeler works well to make noodles. Whisk together the remaining ingredients and toss to coat. Let stand for about 45 minutes.
  • In a food processor, fitted with an "S" blade, process all marinara ingredients until very smooth.
  • Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.     

nutritional information:      calories: 338       fat: 21 gr      carbs: 33 gr      protein: 7 gr





 Dessert
Molten Cupcakes 
 serves 3 ~ $1.08 per serving


ingredients
  • 1/2 cup almonds ($1.25)
  • 4 dates ($.80)
  • 1 tablespoon cacao powder ($.20)
  • 3 tablespoons agave ($.30)
  • 3 tablespoons cacao powder ($.60)
  • 1 tablespoon coconut oil ($.10)

In a food processor fitted with an “S” blade, process the almonds until they are coarsely chopped. Add the dates and one tablespoon of the cacao powder. This will come together into a crumbly but sticky pie crust like texture.

Stir together the agave, remaining cacao powder, and coconut oil.

Use half the crumbly mix and press into the bottom and up the sides of a cupcake tin or similar container (I used a small teacup), leaving a well at the center.

Spoon the agave, cacao, coconut oil mixture into the center well and cover gently with a layer of the remaining crumbly mix and press to seal at the edges.

Too serve, heat for a half hour in a dehydrator, and the gooey chocolate center will be warm enough to be “molten.” Top with a tablespoon of any sweetened almond cream and strawberries, if desired.


Nutritional information:        calories: 238        fat: 21 gr       carbs: 11 gr       protein: 8 gr 




Total cost for the day: $7.48
calories: 1164
fat: 66 gr
carbs: 142 gr
protein: 25 gr





For a few cents more:



This menu is light on calories. For extra energy, add in several bananas as snacks at a cost of about $.20 to $.30 each.

Thursday, January 17, 2013

Raw Food Recipe: Lemon Cherry Cheesecake



serves 8 - $1.50 per serving


 This cheesecake recipe is from my Spring Raw book, available over there on the side. It's a refreshing dessert that tastes great anytime, but also goes over well at get togethers and holidays


crust
  • 1 cup almonds ($2.00) 
  • 1 cup dates ($2.00)
  • pinch salt

filling
  • 2 cups almonds, soaked and (optionally) blanched ($4.00)
  • 1/4 cup lemon juice ($.40)
  • 1/2 cup agave ($1.60)
  • 1 teaspoon vanilla
  • pinch salt
  • 1/2 cup water for blending

topping
  • 1/2cup cherries ($.40)
  • 1/2 cup dates ($1.00)
  • 2 tablespoons lemon juice ($.40)
  • 1/4 cup whole cherries ($.20)


In a food processor fitted with an “S: blade, process the almonds until coarsely ground. Add the dates and process until the mixture sticks together. Press into the bottom and up the sides of an eight inch springform pan.


For the filling, in a food processor fitted with an “S: blade, process the soaked almonds until finely ground. Add the lemon juice, agave, vanilla, and salt and process, using additional water as necessary. Pour into the prepared crust and smooth. Cover and freeze until firm

In a bullet type blender, process the cherries, dates, and lemon juice until very smooth. Stir in the whole cherries and spread over the top of the frozen pie. Cover and freeze again until firm.

To serve, remove from freezer about twenty minutes beforehand and allow the pie to thaw slightly before cutting and serving.


nutritional information:       calories: 343       fat: 21 gr       carb: 30 gr       protein: 6 gr

Monday, January 14, 2013

Raw Food Recipe Menu: January 13, 2013



Breakfast
Avocado Eggs and Cantaloupe
serves 2 ~ $2.42 per serving

2 zucchini ($1.00)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
1 tablespoon balsamic vinegar ($.10)
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon liquid smoke
1/2 cantaloupe ($2.05)
2 avocados ($1.49)
2 tablespoons agave ($.20)
salt and pepper

I love avo eggs, and the sweet cantaloupe and savory zucchini strips really go well together. The zucchini strips need to be made a little bit ahead of time. I dehydrated mine just long enough to soften them, about two hours. These can be dehydrated overnight and put together the next morning.

Peel the zucchini and slice into very thin strips. This can be done on a mandoline slicer or with a sharp knife. In a small cup, whisk together the olive oil, agave, balsamic vinegar, salt, onion powder, garlic powder, and liquid smoke. Pour over the zucchini strips (a lidded container works well, I use a zip lock box). Once coated, lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight, or until softened.

To assemble, just slice the cantaloupe and wrap with the softened zucchini slices. Cut the avocados in half, put a dollop of agave in the center, and sprinkle with a bit of salt and pepper.


calories: 411
fat: 27 gr
carbs: 42 gr
protein: 5 gr


Lunch
Zucchini Pasta with Marinara Sauce
serves 2 ~ $1.79 per serving

2 ripe tomatoes ($1.00)
6 pieces sun dried tomatoes (see below for how) ($1.50)
1 small onion
1/2 red bell pepper ($.50)
 1 tablespoon coconut nectar ($.18)
2 tablespoons olive oil ($.20)
1 teaspoon dried basil ($.10)
1 teaspoon dried oregano ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper

2 medium zucchini, noodled and marinated ($1.00)

This marinara sauce tastes just like I remember Spaghetti-Os tasting. I haven't eaten them in many years, so excuse me if my memory isn't totally accurate. A little bit of sweetness is the trick, I think.

Puree the sauce ingredients in a food processor fitted with an "S" blade. Let process for a few minutes until very creamy (or don't process as long if you like it more chunky, but it won't be like Spaghetti-Os!).

Make noodles in your usual way from the zucchini. I marinated mine for about an hour in a tablespoon of the basil and oregano flavored olive oil from last week, with a bit of salt. Serve with the marinara sauce and a dash of basil and oregano.

 

calories: 286
fat: 15 gr
carbs: 62 gr
protein: 7 gr

Dinner
Hummus Pizza
serves 4 ~ $1.80 per serving

crust

1 cup ground flax seeds ($.50)
1/2 cup whole flax seeds ($.30)
1 cup water
6 carrots ($1.20)
1 red bell pepper ($.59)
1 medium onion ($.05)
2 cloves garlic
1/2 teaspoon salt
1/4 teaspoon cayenne

hummus

2 zucchini, peeled and chopped ($1.29)
2 tablespoons tahini ($.20)
1 tablespoon olive oil ($.10)
1/2 onion, chopped
1 teaspoon cumin
1 clove garlic
1/2 teaspoon salt

toppings
1 tomato, sliced ($2.00)
1 onion, thinly sliced ($.05)
4 oz mushrooms, marinated and dehydrated (optional) ($1.10)

This doesn't taste like traditional pizza, and it's also not quite like a tostada ... but I've called it pizza because that's what it looks like.

The crust can be started the evening before and left in the dehydrator to get crispy. Start by soaking the ground and whole flax seeds in the one cup water. They will get gelatinous and this is what helps hold the crust together. 

While the flax is soaking, in  food processor fitted with an "S" blade, process the remaining crust ingredients until smooth. Stir into the soaked flax. Spread thinly on teflex or plastic covered dehydrator trays.

Let dehydrate for a couple hours, then score into desired shapes and flip. Peel the sheet off the back of the crust and let it finish drying on the screen.

To make the hummus, simply process all the ingredients in the food processor with the "S" blade until very smooth.

Assemble the pizzas by breaking the crusts long the score lines, spreading on a layer of hummus, and adding the toppings.


 

calories: 351
fat: 25 gr
carbs: 23 gr
protein: 12 gr


Dessert
Pizza Pie
serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)
3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)
1/2 cup water
 1 tablespoon agave ($.10)
1/4 teaspoon salt

3/4 cup strawberries ($1.50)
2 tablespoons agave ($.20)
2 bananas, grated ($.30)
1 kiwi, sliced and quartered ($.45)

This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!). 

In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes. 

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.

calories: 445
fat: 24 gr
carbs: 58 gr
protein: 9 gr



Total cost for the day: $7.52
total calories: 1,493
total fat: 91 gr
total carb: 185 gr total protein: 33 gr

Thursday, January 10, 2013

Raw Food Recipe: Tomato Red Pepper Soup

serves 2 ~ $2.70 per serving




ingredients

  • 3 ripe tomatoes, quartered ($3.00)
  • 1 red pepper, chopped ($.60)
  • 2 carrots, chopped ($.10)
  • 4 tablespoons tahini ($.80)
  • 4 dates ($.40)
  • 1 small clove garlic
  • 1 teaspoon chipotle seasoning 
  • juice of one lime ($.50)
  • salt and pepper to taste
  • 4 tablespoons celery, minced 
  • 1 tablespoon olive oil (optional)

This soup makes a beautiful color that is cheerful any time of year. Meatier tomatoes, such as Romas, make a thicker soup and are ideal if you can find them. If not, just look for the freshest tomato available. I used frozen tomatoes from the summer garden, which worked out really well.

In a blender, puree the tomatoes, red pepper, carrots, tahini, dates, chipotle, and lime juice until very smooth. Add salt and pepper to taste. Garnish with minced celery and add a little swirl of olive oil, if desired.

Optional: If you like a thicker and even bolder soup, put the quartered tomatoes and chopped red peppers in the dehydrator for an hour or so before making the soup!


nutritional information:      calories: 262      fat: 15 gr      carbs: 26 gr      protein: 10 gr
 









Monday, January 7, 2013

Raw Food Recipe Menu: January 6, 2012


Breakfast
Deviled Avocados
serves 2 ~ $1.81 per serving

3 avocados ($3.57)
1 tablespoon mustard ($.05)
1 teaspoon paprika
salt and pepper
1 tablespoon macadamia mayo*

My local store has had excellent prices on avocados over the last few months, sometimes as low as seventy-eight cents each. The prices are going up again so I thought I'd do some things with the last of the lower priced avocados. Getting to know your produce manager can help you save money ... they are who will know what's coming in season, what's going on sale, etc. Also, you can arrange bulk purchases with them for some produce items.

I used to love the mustardy taste of deviled eggs. This isn't identical, probably doesn't even qualify as a "faux food," but it's still mustardy good. Prepared mustard isn't raw ... mustard powder to taste can be used instead.

In a bowl, mash one avocado until mostly creamy but still slightly chunky. Mix in the mayo, mustard, paprika, salt and pepper. Cut the remaining avocados in half and fill with the mixture. Sprinkle with a pinch of paprika.


* macadamia mayo

1 cup macadamia nuts
3/4 cup water
1 teaspoon agave
1/2 teaspoon garlic powder
1/4 teaspoon salt

Blend the macadamia nuts, water, and salt until smooth and creamy, which may take a minute or two. A personal or bullet type blender can be used for this. 



calories: 523
fat: 45 gr
carbs: 26 gr
protein: 4 gr
 
Lunch
Carrot Pear Soup
serves 2 ~ $1.40 per serving

2 pears ($1.40)
6 carrots ($1.00)
1 tablespoon onions, chopped 
2 tablespoons olive oil ($.40)
1 clove garlic
1/2 teaspoon thyme
1/4 teaspoon nutmeg
1/2 teaspoon salt
1/2 teaspoon pepper

Pears are looking good right now, and are priced well, too. This is really simple and comes together in just a few minutes, with the blending taking the most time.

Peel, core, and chop the pears. Peel and chop the carrots. Process all ingredients in a blender until very smooth. This may take several minutes if using a regular blender.


calories: 297
fat: 14 gr
carbs: 45 gr
protein: 3 gr

 
Dinner
Grapefruit Pear Salad
serves 2 - $2.50 per serving
1 grapefruit ($.50) 2 pears, sliced ($1.40)
1 small onion, thinly sliced
1 head romaine, chopped ($1.90)
1/4 cup walnuts ($.50)

dressing

2 tablespoons lemon juice ($.20)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
pinch nutmeg
1/2 teaspoon salt
1/2 teaspoon pepper
 
The pears and grapefruit made this a nice summery salad that reminded me warmer weather isn't too far away.
  Cut the grapefruit by first slicing off about 1/4" off the top and bottom. Stand the grapefruit up on a cut side and slice along the outside curve of the fruit, cutting away the skin and pith. Use a sharp knife to cut each grapefruit section away from the membrane. Slice the pears and onions, and chop the lettuce. Toss together and sprinkle the walnuts on top. Whisk together all the dressing ingredients and drizzle over the top.




calories: 304
fat: 17 gr
carbs: 40 gr
protein: 5 gr
 
 Dessert
Chocolate Orange Mousse
serves 2 ~ $.99 per serving

1 ripe avocado, chopped ($.88)
2 bananas, chopped ($.30)
3 tablespoons cocoa or cacao powder ($.60)
 1 tablespoon coconut oil, melted
2 tablespoons agave ($.20)
1/2 dropper liquid stevia
1/4 teaspoon orange extract
This wasn't the most photogenic dish I've ever made, but the orange and chocolate went together so well. 
Combine all ingredients in a food processor fitted with an "S" blade and process until very smooth. Add coconut oil to room temperature or warmer ingredients only, otherwise the coconut oil will harden into little lumps before it has a chance to blend. Chill for at least a half hour before serving. Top with a few orange sections and/or pieces of fruit and a pinch of orange rind, if desired.





calories: 321
fat: 16 gr
carbs: 41 gr
protein: 5 gr



Total cost for the day: $6.70
total calories: 1,445
total fat: 92 gr
total carb: 152 gr total protein: 17 gr

LinkWithin

Related Posts Plugin for WordPress, Blogger...