Thursday, February 28, 2013

Raw Food Recipe: Carrot Avocado Soup

2 servings ~ $1.69 per serving


ingredients
  • 1 avocado, chopped ($.78)
  • 4 carrots, peeled and chopped ($.40)
  • 2 ribs celery, chopped ($.30)
  • 1/2 medium onion, chopped ($.10)
  • 1 clove garlic, pressed ($.05)
  • 1/2 teaspoon salt
  • 4 tablespoons olive oil ($.40)
  • 1 1/2 cups water for blending
  • 1/2 medium tomato, finely chopped($1.25)
  • 1 green onion, sliced ($.10)
  • 1/2 teaspoon olive oil

This soup is more hearty than I expected ... quite robust and satisfying, and super simple to make. Coarsely chop all the ingredients to make blending easier. In a blender, add everything but the tomato and scallion and teaspoon olive oil. Puree for a few to several minutes until very smooth. In some blenders, the soup will start to warm up a bit as it processes.

Garnish with chopped tomatoes and scallions, and drizzle with a bit of olive oil.


nutritional information:       calories: 481      fat: 42 gr      carbs: 28 gr      protein: 5 gr

Tuesday, February 26, 2013

Raw Food Recipe: Cream of Broccoli Mushroom Soup

serves 2 ~ $2.61 per serving



ingredients
  • 1 head broccoli, chopped ($.89)
  • 10 ounces mushrooms, sliced ($2.49)
  • 1 medium onion, chopped ($.05)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 clove garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • pinch of basil
  • 1 avocado ($1.49)
  • 1 1/2 cups water
  • red pepper flakes
  • salt and pepper


To make this creamy and hearty, the veggies are marinated and dehydrated just a bit before making the soup. This is optional and it makes a delicious soup with this step.

Chop the broccoli and onions and add it, along with the sliced mushrooms, to a container. Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, and a touch of basil. Pour over the vegetables and shake or toss to coat. Let marinate for about a half hour. Then pour into solid dehydrator sheets and dehydrate for about another hour.

To make the soup, set aside about a quarter of the marinated vegetables. Take the rest and put in the blender with the avocado and water. Puree until very smooth. Salt and pepper to taste if need, and top with the reserved marinated vegetables and a bit of red pepper flakes.

nutritional information:      calories: 320      fat: 22 gr      carbs: 30 gr      protein: 9 gr

Monday, February 25, 2013

Raw Food Recipe Menu: February 24, 2013


Breakfast
Blueberry Fool
serves 4 ~ $.62 per serving


ingredients

  • 1 cup nuts (cashews) ($1.00)
  • 2 ripe bananas ($.30)
  • juice of 1 lemon ($.69)
  • pinch of salt
  • 1/2 cup water for blending, as needed
  • 4 ounces blueberries, frozen and thawed ($.50)

  • whole blueberries
  • walnuts
  • agave

I was looking for ways to cut some of the fat in regular nut yogurt and decided to use ripe bananas and nuts in about equal amounts. This worked out wonderfully and as a bonus, eliminated the need for more sweetener.

A "fool" is basically a yogurt dish layered parfait style. Greek yogurt, which is very thick, is traditionally used. This yogurt isn't that thick as I've made it here, but could easily be thickened by draining some of the liquid through cheesecloth. 

In a blender, puree the bananas until very smooth. Add the nuts (I used cashews) and lemon juice and about a half cup water for blending. Puree on high for several minutes, until smooth and creamy. Refrigerate for at least a few hours. It will thicken quite a bit as it chills.

To make the "fool," take half the yogurt and puree with a handful of blueberries. In each serving bowl, put a spoon of regular yogurt and another of blueberry yogurt, add a few whole blueberries to the top. Garnish with a couple chopped walnuts and a drizzle of agave, if desired.


nutritional information:       calories: 268      fat: 38 gr      carbs: 24 gr      protein: 5 gr
Snack
Herbed Cheese
serves 8 ~ $1.49 per serving

  
ingredients 
  • 2 cup nuts, soaked overnight ($9.90)
  • 1 cup water
  • 1 tsp salt
  • 2 tablespoons lemon juice ($.50)
  • 1 teaspoon probiotic powder (or a few capsules, opened) ($1.50)
  • dried or fresh herbs for rolling

directions
  • In a blender, add together all the cheese ingredients except for the probiotics and dried herbs. Add more water if necessary for blending.
  • Puree for several minutes until as smooth and creamy as possible. 
  • Stir in probiotic powder.
  • Pour into a jar or other glass container and cover with cheese cloth. 
  • Let sit for about 24 hours at room temperature to develop a cheese flavor. As it sits, the nut "cream" will also  thicken up, making it easier to handle.
  • Once the flavor has developed to your liking (taste test every so often), divide in three equal portions and form into circles. 
  • Wrap each in the cheese cloth and place them in a colander with a weight or weighted plate on top. Put the colander in a sink or over a plate or bowl to catch any drips. A lot of the liquid will be pressed out of the cheese this way.
  • Let it press for several hours.

This doesn't get gooey and it will be the consistency of firm cream cheese. Further pressing can make it a bit more firm.

When it has the desired consistency, remove from the cheese cloth, shape into a wheel and roll in dried or minced fresh herbs (optional).

For a harder rind on your cheese, place entire cheese wheel into dehydrator for several hours.


nutritional information:      calories: 180      fat: 17 gr      carbs: 5 gr      protein: 5 gr 
Lunch
Greens and Fruit Salad
serves 2 ~ $2.65 per serving

 
ingredients
  •  8 ounces assorted greens ($2.00)
  • 1 apple, sliced ($1.25)
  • 1 cup grapes ($.90)
  • 1 medium onion, thinly sliced ($.25)
  • 1 tablespoon lemon juice ($.20)
  • 1 tablespoon apple cider vinegar ($.10)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.40)
  • 1/2 teaspoon salt
  • cracked black pepper
I used some bok choy and kale for this salad, but any assortment of greens will work. 
Toss the greens with apple slices, grapes and onion slices. Whisk together the remaining ingredients, and drizzle over the two salads.
nutritional information:      calories: 320      fat: 19 gr      carbs: 41 gr      protein: 5 gr  
 Dinner
Froodles
serves 2 ~ $2.23 per serving

ingredients
  • 1 papaya ($1.29)
  • 1 mango ($.88)
  • 1 cucumber ($.31)
  • 1 medium onion ($.10)
  • 1 avocado ($.88)
  • crushed pepper flakes
  • papaya seeds
  • 2 tablespoons lime juice ($.40)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave or date syrup ($.40)
  • 1/2 teaspoon salt or to taste
  • pinch cayenne
Who doesn't like making up names for raw recipes? I sure enjoy it ... almost as much as I like fruit noodles. Froodles were inevitable.
Peel and then shave, grate or cut the papaya, mango and cucumber into small, noodle like strips and arrange on plates ... or, use the miracle spiralizer tool found HERE. Sprinkle on some finely diced onion , chopped avocado, crushed pepper flakes, and papaya seeds (they have a slightly peppery taste). Then, whisk together the lime juice, olive oil, agave, salt, and cayenne until emulsified. Spoon over the fruit noodles.
nutritional information:       calories: 401      fat: 25 gr      carbs: 47 gr      protein: 5 gr
 Dessert
Banana Mango Ice Cream
serves 2 ~ $.97 per serving



I never get tired of making the banana ice creams. It's one of those rare things that seem too good to be true, but isn't. And even with making this so often, I've never had the exact same recipe twice.

I used a couple pea blossoms and vines as a garnish (only use blossoms from edible pea vines, the fragrant sweet pea blossoms are poisonous). It was almost too pretty to eat ... almost.


ingredients
  • 3 ripe bananas, sliced and frozen ($.45)
  • 1 cup frozen mango chunks ($1.49)
  • pinch salt
  • pea blossoms or other edible flowers (optional)
directions 
  • In a food processor with an "S" blade, process all ingredients until smooth and like soft serve ice cream. It can take just a bit of scraping and adjusting to get it to process completely. Add just a tiny bit of water if needed to help blend. 
  • Serve with an edible flower garnish if desired.


nutritional information :      calories: 225      fat: 1 gr      carbs: 53 gr      protein: 3 gr
 



Total cost for the day: $7.96
total calories:  1,394
total fat: 100 gr
total carb: 170 gr
total protein: 23 g

Thursday, February 21, 2013

Raw Food Recipe: Asparagus Soup

serves 2 ~ $2.94 per serving



ingredients
  • 12 spears asparagus ($1.99)
  • 8 oz mushrooms ($2.29)
  • 2 avocados ($1.49)
  • 1 medium onion ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 cups water

The flavor and color of this could be intensified by first dehydrating the asparagus and mushrooms, though I skipped that step because I wanted something lighter. 

Puree all ingredients in a blender until very smooth. Garnish with a few pieces of chopped onions, mushrooms and asparagus. 


nutritional information:       calories: 430       fat: 32 gr      carbs: 30 gr      protein: 14 gr

Tuesday, February 19, 2013

Raw Food Recipe: Raw Cheez-Its

1 batch ~ $4.29 per batch



ingredients
  • 1 cup nuts (I used half Brazil Nuts and half Walnuts) ($3.00)
  • 1 red bell pepper ($.69)
  • 1/2 jalapeno, finely minced ($.10)
  • juice of one lemon ($.50)
  • 1 tbsp nutritional yeast
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp salt (or to taste)
  • 1 tbsp olive oil ($.10)
  • 1 cup water for blending

These are truly, jaw dropping amazing ... they are so close to the real thing. Being almost all nuts, they're not exactly diet food. But, as an occasional treat, they're perfect.

Blend all ingredients except jalapeno in blender until pureed and creamy. Fold in the finely minced jalapeno.

Spread the cheeze mix thinly on plastic or teflex lined sheets in dehydrator. When top is dry enough, which takes a few hours, flip and peel from the sheets. Score into square shapes, if desired (mine turned out a bit rustic, but that didn't affect the flavor). Continue to dehydrate for several hours or overnight, until crisp and break into pieces.

nutritional information:      calories: 708      fat: 60 gr      carbs: 25 gr      protein: 29 gr


Monday, February 18, 2013

February 17, 2013

 
 
 
 
 
Breakfast
Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
 
 
 
 
Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe.
ingredients
  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped
directions
  • In a blender, combine all ingredients and puree until very smooth.
  • Garnish with a few chopped almonds, if desired. 
 
 
nutrition information:      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr    
 
 
 Lunch
Avocado Lemon Tarragon Dressing
serves 2 ~ $2.98 per serving
 

.
ingredients

  • 1 avocado ($1.49)
  • 1/2 large cucumber ($.69)
  • 1/4 medium onion
  • juice and zest of one lemon ($.69)
  • 1 tablespoon agave ($.10)
  • 1 teaspoon tarragon ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper 
  • 1/2 -1 cup water for blending

In a blender, puree all the dressing ingredients until smooth and creamy. This can be a very thick dressing or a bit thinner, depending on how much water is added. I used all the dressing on two salads, but any leftovers can be stored in the fridge for up to a few days.
 
 
calories: 315      fat: 15 gr       carbs: 43 gr      protein: 8 gr
 
 
 
Dinner
Green Pea Soup
serves 2 ~ $1.70 per serving
 
 
Peas are usually associates with the spring garden, but a second fall planting can produce lots of pods ... which is exactly what happened around here. Not all peas are created equal. There are "snap peas," which have edible pods, and "shell peas," which have inedible pods and the larger peas inside are the parts used. This recipe calls for shelled peas, which can be fresh or frozen. Frozen peas will work really well, though they may not be raw.
 
ingredients
  • 2 cups peas ($1.75)
  • 1 avocado ($1.49)
  • 1 1/2 cups almond milk ($.70)
  • 1 small onion ($.15)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
 
directions
  • Set aside a half cup of the peas. 
  • In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
  • Salt and pepper to taste.
  • Pour in bowls and top with the reserved peas and minced onion.
 
nutritional information :      calories: 298      fat: 19 gr      carbs: 34 gr      protein: 12 gr  
 
 
Dessert
Triple Chocolate
serves 4 ~ $1.20 per serving
 
 
 

brownie bits

  • 1/2 cup walnuts ($.50)
  • 1/2 cup raisins ($.50)
  • 4 tablespoons cocoa or cacao powder ($.20)
  • pinch salt

chocolate chunks

  • 4 tablespoons coconut oil, melted ($.40)
  • 4 tablespoons date palm sugar or agave ($.40)
  • 4 tablespoon cocoa or cacao powder ($.40)

ice cream

  • 6 bananas, sliced and frozen ($1.20)
  • 1 cup almond milk ($.40)
  • 1 teaspoon vanilla ($.20)
  • 6 tablespoons cacao or cocoa powder ($.60)
  • pinch salt

This isn't quite as complicated as it seems, and boy does it hit the chocolate spot. 

Make the ice cream first. In a blender, puree all the ice cream ingredients until smooth and creamy. This will be like soft serve ice cream and is wonderful as is, but for this recipe pour into a container and freeze, stirring every 20 minutes or so until stiff. This can also be processed in an ice cream maker.

Make the brownie bits in the food processor, using the "S" blade. Process all the brownie bit ingredients until the mix starts sticking and clumping and can be pressed into a ball. Spread out on wax paper, about 1/4 inch thick, and refrigerate for at least a half hour to harden.

For the chocolate chunks, stir together all the chocolate chunk ingredients until smooth and creamy and well incorporated. Spread out on wax paper and refrigerate until hard.

To assemble, just break the brownie into bits and the chocolate into chunks and stir into the chocolate ice cream.

Store any leftovers in a covered container in the freezer and allow to soften slightly before serving.
 
 
nutritional information:      calories: 454      fat: 19 gr      carbs: 79 gr      protein: 6 gr
 
 
 
Total cost for the day: $7.16
total calories:  1,375
total fat: 64 gr
total carb: 211 gr
total protein: 33 g
 

Tuesday, February 12, 2013

Raw Food Recipe: Beet Ravioli Hearts


 serves 2 ~ $1.60 per serving




  • 2 beets ($1.50)
  • 2 tablespoons lemon juice ($.30)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.20)
  • 1/2 cup cashews ($2.00)
  • 1/4 cup water, for blending (add more if needed)
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt or to taste
  • 1 clove garlic

Slice the beets very thinly. They can used as is, or stacked a few at a time and cut into heart shapes with kitchen scissors. Then, in a medium bowl, whisk together the lemon juice, olive oil, and agave, until emulsified. Add the beets and toss to coat. Cover and let marinate for a few hours or even overnight in the fridge.

When the beets are softened and ready to use. blend the remaining ingredients in a bullet type blender for several minutes until creamy.

To assemble, lay one slice of beet down and place about a teaspoon of the cashew cream in the center. Top with another slice of beet and lightly press.

Finally, add a small drizzle of olive oil (optional).


nutritional information:      calories: 261      fat: 18  gr      carbs: 25 gr      protein: 6 gr

Monday, February 11, 2013

Raw Food Recipe Menu: February 10, 2013




Breakfast
Strawberry Banana Beet Smoothie

serves 2 ~ $1.70 per serving



  • 1 beet, peeled and chopped ($.50)
  • 2 cups frozen strawberries ($1.20)
  • 4 bananas, sliced and frozen ($.80)
  • 2 cups almond milk ($.90)
  • a few drops stevia, optional


The magenta color of beets is one of my favorites, and they taste super sweet paired with fruit. In a blender, puree all ingredients until very smooth. I added a few beet shavings to the top. 
nutritional information:      calories: 337       fat: 4 gr       carbs: 78 gr       protein: 6 gr





Lunch
Beet and Carrot Salad

serves 2 ~ $2.85 per serving





  • 2 beets, sliced ($1.20)
  • 3 carrots, sliced ($.40)
  • 1 medium onion, sliced
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons lemon juice ($.40)
  • 2 tablespoons agave ($.20)
  • 1 clove garlic, pressed
  • 5 ounces spinach ($2.29)
  • 1/4 cup walnuts ($1.00)
  • salt and pepper


This salad is really convenient. I sliced and marinated the veggies the night before and let them sit in the fridge until lunch the next day and just tossed them in with the spinach.

Slice the beets, carrots, and onions thinly into a lidded container, I use a zip lock box. Whisk together the olive oil, lemon juice, agave, and garlic and pour over the veggies. Put the lid on and shake to distribute the dressing well. Put in the fridge for a few hours or up to two days. Toss with a generous helping of spinach, some chopped or whole walnuts, salt and pepper, and a bit of the marinade.


nutritional information:        calories: 378       fat: 24 gr       carbs: 40 gr      protein: 6 gr
 
 
 

Dinner
Stuffed Bell Peppers

serves 2 ~ $3.70 per serving
 
 



  • 12 oz sliced mushrooms ($2.50)
  • 1 medium onion, sliced ($.10)
  • 1 carrot, grated
  • 3 tablespoon olive oil ($.30)
  • 3 tablespoon balsamic vinegar ($.30)
  • 3 tablespoon agave ($.30)
  • 1 teaspoon salt
  • 2 red bell peppers ($3.00)
  • 1 1/2 cups cooked wild rice (or 1 1/5 cup cauliflower "rice") ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • pinch cayenne

In a medium bowl, whisk together the olive oil, vinegar, and agave. Add the mushrooms, onion, and carrot and toss to coat. Spread out on a lined dehydrator sheet and dehydrate at 115 degrees for about two hours, or until softened and a bit darker in color.

Mix the dehydrated mushroom mix with cooked wild rice or raw cauliflower rice. (Make cauliflower rice by processing cauliflower in a food processor fitted with an "S" blade ... process until the cauliflower is chopped into tiny, rice sized pieces.) Then, add the olive oil, agave, and a pinch of cayenne, and stir to combine.

Cut the tops off the bell peppers, and clean out the inside. Spoon in the rice and mushroom mix. Serve as is, or dehydrate further until the pepper softens. This can be done in an oven set on low with the door left ajar.

 
nutritional information:       calories: 334       fat: 20 gr       carbs: 19 gr      protein: 9 gr
 
 
 
Dessert
Chocolate Cashew Tarts
serves 2 ~ $1.80 per serving




ingredients

crust
  • 1/2 cup almonds (or cashews) ($1.00)
  • 1/2 cup raisins ($.50)

filling
  • 1/2 cup cashews ($1.00)
  • 1/4 cup water for blending
  • 3 heaping tablespoons cocoa powder (or carob powder) ($.60)
  • 3 tablespoons agave ($.60)
  • pinch salt
directions

  • In a food processor fitted with an "S" blade, process the almonds and raisins until the mixture begins to stock together. 
  • Press the mix into the bottom and sides of two five inch tart pans, or plastic wrap lined cupcake tins, to form the crust.
  • In a small blender, puree the water and almonds until very smooth. 
  • Add the remaining ingredients and puree until smooth.
  • Divide between the two crusts and fill to the top.
  • Add some chopped almonds as a topping, and refrigerate for at least an hour before serving, to allow the tarts to cool and firm.

nutritional information:       calories: 482      fat: 27      carbs: 53      protein: 14 gr



Total cost for the day: $10.10
total calories: 1,831
total fat: 75 gr
total carb: 187 gr
total protein: 35 gr


Today's meals are a dime over budget. But I think a Valentine's menu is the perfect place to splurge ...


Saturday, February 9, 2013

Raw Food Recipe: Easy Chocolate Covered Strawberries

makes about 24 strawberries ~ $.21 per strawberry







ingredients
  • 4 tablespoons cacao powder ($.80)
  • 4 tablespoons coconut palm crystals sugar, powdered ($.80)
  • 4 tablespoons coconut oil (or cacao butter), melted until liquid ($.40)

  • 1 lb fresh strawberries ($3.00)

Wash and dry the strawberries well, leaving the leaves on the stem end intact. Don’t let them sit in water or they’ll soak it up and become mushy. Refrigerate to cool.

Mix together the cacao powder, powdered coconut palm crystals (or your choice of a dry and powdered sweetener), and coconut oil. Cacao butter works even better, if you have it.

Hold each strawberry by the stem end and dip into the hard chocolate shell mix. The chilled strawberry should start it hardening right away. Once mostly hardened, lay on a plastic wrap covered plate and keep in the refrigerator until ready to serve.


nutritional information: calories: 65 fat: 5 gr carbs: 4 gr protein: 1 gr


Thursday, February 7, 2013

The Best of Raw Awards!

Once again, Raw on $10 a Day (or Less!) has been nominated for the Best of Raw Awards in the Media Online Blog category. I'd love to have your vote!

You can vote HERE (go to "online blog" at the top and then scroll down for the choices). There are so many fantastic people, places, and things as well, so make sure to check them out and vote for your favorites!














Raw Food Recipe: I Heart Cheezecake

serves 2 ~ $2.13 per serving



ingredients

crust
  • 1/2 cup walnuts ($.50)
  • 1/2 cup raisins ($.50)
  • 1 tablespoon cacao or cocoa powder ($.20)
  • pinch salt

filling
  • 3/4 cup cashews ($1.25)
  • 1 banana ($.20)
  • 1 lemon, juice and zest ($1.00)
  • 1 teaspoon vanilla ($.20)
  • 1/2 cup water
  • pinch salt

  • 6 strawberries ($.60)

Nothing says Valentine's day like heart shaped sweet things ... although this cheezcake is awesomely good in any shape.

In a food processor with the "S" blade, process all the crust ingredients for a few minutes until it starts sticking together. I really wanted a chocolate crust but if you don't, the cocoa or cacao powder can be omitted.

Press the crust mixture into the bottom of a small tart pan or other suitable container. I used a large, heart shaped cookie cutter, which just happened to be the perfect size (and shape!).

In a blender, puree the banana, lemon juice and zest, vanilla, and salt. Add the cashews and as much water as needed for blending. I let this blend on high for about 4 minutes. I have a small, regular blender and so heat wasn't much of a problem. Adjust your method to your blender. The goal is for the filling to be velvety smooth and creamy.

Pour the filling into the crust. Cover and freeze for at least 3 hours. To serve, if necessary, unmold your cheezcake. This is going to depend on what container you've used and might require gently heating the outside of the container. Dipping the mold in hot water will generally work.

Puree the strawberries and use as a sauce.

OK, do you REALLY want the nutritional information for this one?


nutritional information:       calories: 635      fat: 40 gr       carbs: 80 gr       protein: 13 gr











Tuesday, February 5, 2013

Raw Food Recipe: Avocado Strawberry Salad

serves 2 ~ $2.45 per serving



ingredients
  • 18 stawberries ($2.50)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil 
  • pinch salt
  • 2 avocados ($2.00)
  • 1 small onion ($.20)


This goes together really fast, so make the strawberry sauce first and set aside.

For the strawberry sauce, in a bullet type blender, puree six strawberries, the agave, balsamic vinegar, and olive oil until very smooth.

Slice the avocado and arrange on a plate.  Thinly slice the remaining strawberries and place on top of the avocado. Sprinkle on a bit of minced onion as well.

Spoon on the strawberry sauce.


nutritional information:       calories: 398     fat: 31 gr      carbs: 35 gr      protein: 3 gr



Monday, February 4, 2013

Raw Food Recipe Menu: February 3, 2013






Breakfast
Lemon Poppy Seed Ice Cream with Strawberry Sauce
serves 2 ~ $1.10 per serving




ingredients
  • 4 bananas, sliced and frozen ($.60)
  • juice and zest of one lemon ($.69)
  • 1 tablespoon poppy seeds ($.30)
  • 1 cup strawberries ($.45)
  • 1 tablespoon agave ($.10)
  • 2 tablespoons chopped walnuts ($.15)
  • pinch salt

Banana ice cream is wonderful.  And it's amazingly simple to make with just a food processor.

The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth.

In a food processor fitted with an "S" blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it's worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate.

Serve with the strawberry sauce and chopped walnuts. 
 
 
nutritional information:       calories: 345      fat: 6 gr      carbs: 77 gr      protein: 5 gr
 
 
 
Lunch 
Carrot Avocado Soup
2 servings ~ $1.69 per serving
 
 
 
ingredients
  • 1 avocado, chopped ($.78)
  • 4 carrots, peeled and chopped ($.40)
  • 2 ribs celery, chopped ($.30)
  • 1/2 medium onion, chopped ($.10)
  • 1 clove garlic, pressed ($.05)
  • 1/2 teaspoon salt
  • 4 tablespoons olive oil ($.40)
  • 1 1/2 cups water for blending
  • 1/2 medium tomato, finely chopped($1.25)
  • 1 green onion, sliced ($.10)
  • 1/2 teaspoon olive oil

This soup is more hearty than I expected ... quite robust and satisfying, and super simple to make. Coarsely chop all the ingredients to make blending easier. In a blender, add everything but the tomato and scallion and teaspoon olive oil. Puree for a few to several minutes until very smooth. In some blenders, the soup will start to warm up a bit as it processes.

Garnish with chopped tomatoes and scallions, and drizzle with a bit of olive oil.


nutritional information:       calories: 481      fat: 42 gr      carbs: 28 gr      protein: 5 gr
 
 
 
 
Dinner
Mango Salad
serves 2 ~ $2.32 per serving
 
 
 
 
ingredients
  • 1 mango, diced ($.98)
  • 1 avocado, diced ($.88)
  • 1 medium onion, finely chopped ($.20)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon agave or other sweetener ($.10)
  • juice of one lime ($.69)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 1 teaspoon red pepper flakes
  • 1 bunch leaf lettuce ($1.69)
  • microgreens

I also love sweet and spicy together, like the mango and cayenne that tops this salad. For this salad, I chopped the avocado, mango, and onion, and added the olive oil, agave, lime juice, salt, pepper, cayenne, and red pepper flakes. I mixed this well and let stand and somewhat marinate for a few minutes. Then I spooned it over a bed of leaf lettuce and dandelion greens. I planted the microgreens in a flat with an inch or so of potting soil and snipped them off about 8 days later and added a mound on top.
 
 
  nutritional information:      calories: 362      fat: 22 gr      carbs: 45 gr      protein: 6 gr  
 
 
 
 Dessert
Mango Pudding
serves 2 ~ $1.75 per serving
 
 
 
ingredients
  • 1 mango, cubed ($1.49)
  • 1 ripe avocado ($1.49)
  • 2 ripe bananas ($.30)
  • 1 tablespoon agave, if needed ($.10)
  • 1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this is an absolutely perfect breakfast. And it takes all of a few minutes to put together.
 
 
directions

In a food processor with an "S" blade, process the avocado, one banana, half the mango, and agave until very smooth and creamy. Top with sliced banana, the remaining cubed mango, and chopped cashews. Drizzle with just a tiny bit of agave, if desired.
 
 
nutritional information:       calories: 407      fat: 19 gr      carbs: 67 gr      protein: 5 gr
 
 
 
Total cost for the day: $6.86
total calories: 1,595
total fat: 89 gr
total carb: 217 gr
total protein: 21 gr
 
 
 
 
 
 
And the winner of last week's ebook giveaway is Reynolds Rundown
Congrats! 
 
 

Sunday, February 3, 2013

Raw Food Recipe: Heart Beet Salad

serves 2 ~ $2.79 per serving




salad
  • 5 oz spinach ($1.49)
  • 1/2 head radicchio ($1.40)
  • 4 radishes ($.40)
  • 1 red onion ($.59)
  • 1 beet, including greens ($.89)


dressing
  • 4 strawberries ($.40)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.20)
  • 2 cloves garlic, pressed
  • salt & pepper

I heart beets. I never even liked them before, cooked that is ... but raw beets are sweet and earthy and not overpowering at all. And who doesn't love a salad with red hearts all over it?

This is pretty simple. Just rinse the spinach, chop the radicchio and beet greens into strips, slice the radishes, and dice the onion and toss. Cut the beet very thinly. I used my food processor with the slicing blade, but a mandoline would probably be ideal. Then use a knife or kitchen scissors to cut the beet slices into heart shapes. Arrange on the salad.

Make the dressing by pureeing the strawberries, olive oil, agave, garlic, and salt & pepper in a blender until smooth and creamy. I found I actually prefer a salad dressing without the strawberries and if I make this again, I would omit them and just whisk the dressing ingredients together.


nutritional information:       calories: 165      fat: 14 gr      carbs: 20 gr      protein: 4 gr




Saturday, February 2, 2013

Welcome to rawon10.com!!



I've been blogging here for more than three years. I've been really happy with the blogspot URL, but have finally decided to transfer to a custom domain. The new domain is now ...



Not much will change as far as how you get here. Everything from rawon10.blogspot.com is automatically redirecting to the new rawon10.com URL. But, to make everything neat and tidy, go ahead and update any bookmarks or links you may have. If you've linked to me on your blog or website in the past, it would be great if you updated those and I would thank you most kindly!

And for my Feedburner subscribers, there shouldn't be any change for you either.

I'm looking forward to a great year with the new URL and some new raw food projects coming! I hope you're all having a fabulous and fruitful year so far, too!



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