Monday, May 27, 2013

Raw Food Menu Recipes: May 26, 2013



 
Breakfast
Mango Pudding
serves 2 ~ $1.44 per serving

1 mango, cubed ($1.49)
1 ripe avocado ($.88)
2 ripe bananas ($.30)
1 tablespoon agave, if needed ($.10)
1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this was an absolutely perfect breakfast. And it takes all of a few minutes to put together. It's a bargain for us, since the local grocery seems intent on keeping the avocados on sale. I think maybe we buy so many now they're getting a better price on them!

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.

 

calories: 407
fat: 19 gr
carbs: 67 gr
protein: 5 gr


Lunch
Sprout Wraps
serves 2 ~ $2.84 per serving

6 leaves lettuce ($.60)
1 tomato ($2.50)
large handful alfalfa sprouts ($.75)
large handful mung bean sprouts ($.75)
1 medium onion

avocado "sauce"

1 ripe avocado ($.88)
1 tablespoon agave ($.10)
1 tablespoon brown mustard ($.10)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon apple cider vinegar
1/2 teaspoon salt

I don't usually buy sprouts from the local store, but these looked pretty good. The tomatoes ... were ridiculously expensive, but it will be at least a month before we're getting them out of the garden, so I gave in.

Assemble the wraps by layering the tomato, alfalfa sprouts, mung bean sprouts, and onion in the lettuce leaves. We used 3 leaves per person.

In a bullet type blender or a food processor with an "S" blade, puree all the avocado sauce ingredients until very smooth. Spread over wraps.


calories: 232
fat: 15 gr
carbs: 26 gr
protein: 4 gr

Dinner
Pad Thai
serves 2 ~ $2.28 per serving

2 medium zucchini ($1.20)
1 carrot ($.15)
1 bunch green onions, sliced ($.59)
1/2 red bell pepper, sliced ($.50)
large handful mung bean sprouts ($.75)

sauce

4 tablespoons almond butter ($.80)
1/2 in piece ginger, peeled
1 tablespoon braggs aminos or soy sauce ($.10)
1 clove garlic ($.05)
1 tablespoon agave ($.10)
1/2 teaspoon cayenne (or to taste)
1/2 teaspoon salt
2 tablespoons chopped cashews ($.20)

This dish made me fall in love with raw food all over again and is something I can see going over well with non raw friends and family.

Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. Toss with the bell pepper, green onion, and bean sprouts.

In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw. Pour over noodles, toss lightly, serve.


calories: 345
fat: 23 gr
carbs: 30 gr
protein: 8 gr
 

Dessert
Chocolate Ice Cream Cake
serves 4 ~ $1.37 per serving

bottom layer

1 avocado ($.88)
2 bananas ($.45)
2 tablespoons agave ($.20)
4 tablespoons cacao powder or cocoa powder ($.80)
1 teaspoon vanilla ($.20)
pinch salt

top layer

3 bananas
4 tablespoons almond butter ($.80)
pinch salt

frosting

1 avocado ($.88)
1 banana ($.15)
3 tablespoons cacao powder or cocoa powder ($.60)
3 tablespoons agave ($.30)
1 teaspoon vanilla ($.20)
pinch salt

chopped cashews

For this ice cream cake, which is very simple, I made a small batch of avocado banana chocolate ice cream to start. In a food processor with an "S" blade, puree one avocado, two bananas, four tablespoons cacao powder, two tablespoons agave, a teaspoon of vanilla, and a pinch of salt. This turns into a creamy, pudding like consistency. It can be processed in an ice cream maker, or just spooned into a cake pan. I ended up using a plastic nut tub that was about 6" in diameter. See why I can't follow directions?

Pop the chocolate layer into the freezer to start firming The second layer is made of three bananas and four tablespoons almond butter, pureed in the food processor with the "S" blade. I let the first layer get fairly firm before spooning on the second layer.

Once frozen, remove from pan (or tub) and frost with the chocolate avocado frosting, which is made with one avocado, a banana, three tablespoons cacao, 3 tablespoons agave, and a pinch of salt, pureed until smooth. Top with chopped cashews, if desired.


calories: 425
fat: 19 gr
carbs: 61 gr
protein: 9 gr

Total cost for the day: $7.93
total calories: 1,409
total fat: 76 gr 
total carb:  184gr 
total protein: 26 gr

Raw on $10 Meal Plans ~ Week Ten







This week's meal plan includes ...


... hot chocolate concrete, carrot pear soup, waldorf salad, apple banana green smoothie (new), salads with mango tahini dressing (new) and creamy peach dressing (new), blueberry lemon cheesecake, and more …

7 Breakfasts
7 Lunches
7 Dinners
7 Desserts
Recipes
Shopping list

Meal plans make daily raw living easy and organized!


Get Week Ten
 HERE
$5.00
Add to Cart

Monday, May 20, 2013

Raw Food Recipes Menu: May 19, 2013


Breakfast
Pistachio Ice Cream
serves 2 ~ $1.19
ingredients
  • 1 ripe avocado ($.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


Lunch
Very Hungry Caterpillar Fruit Salad
serves 2 ~$2.75 per serving



ingredients
  • 1 apple ($.70)
  • 2 pears ($1.60)
  • 3 plums ($2.00)
  • 4 strawberries ($.60)
  • 5 oranges (we used five orange segments each, so about one orange) ($.60)

directions
  • cut the fruit
  • put into bowls
  • eat until you're not hungry anymore

Here's the recipe video!






nutritional information:      calories: 315      fat: 2 gr       carbs: 81 gr      protein: 5 gr



 Dinner

Mimi Kirk's Simple Mediterranean Salad
serves 2 ~ $3.82 per serving




ingredients
  • 4 firm heirloom tomatoes or slightly green tomatoes, cut into wedges ($3.00)
  • 2 sweet red or yellow peppers, seeded, cored, and sliced into thin strips ($2.10)
  • 1small or 1/2 medium sweet onion or red onion, sliced into strips ($.10)
  • 1/2 cucumber, coarsely diced ($.25)
  • 1 cup raw olives, pitted ($1.59)
  • good quality extra-virgin olive oil ($.30)
  • 1-2 tablespoons lemon juice ($.30)
  • himalayan or celtic sea salt, to taste
  • freshly milled pepper to taste

This recipe is from Mimi Kirk's wonderful new book, Live Raw. This is one of the best raw food books I've read. Mimi's recipes are elegant and gourmet, but they're also very simple and easy to make.

To make the Simple Mediterranean Salad ... place the vegetables in a bowl and sprinkle generously with extra-virgin olive oil, lemon, salt, and pepper. Let salad rest for 15-20 minutes to meld flavors together.

Taste for salt and pepper and adjust if necessary. Flavors should be lemony and light. 
Serve on chilled lettuce leaves.
nutritional information:      calories: 274      fat: 20 gr       carbs: 19 gr       protein: 5 gr



Dessert
Maple Bacon Ice Cream
serves 2 ~ $1.00 per serving


I recently saw an old advertisement for a maple bacon ice cream from a fast food place. That seems like the perfect example of what not to eat, for all kinds of different reasons. But, being a big fan of the sweet and savory combo, I thought I'd try to see if I could make it vegan ... and raw. It's basically just a maple zucchini bacon over vanilla banana ice cream. Super easy.

ingredients
  • 1 zucchini, sliced 1/4" thick ($.70)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons maple syrup ($.40)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 small clove garlic
  • 1/2 teaspoon liquid smoke
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt

Slice the zucchini into strips about 1/4" thick. In a small bowl, whisk together the remaining ingredients. Toss with the zucchini until well coated, then dehydrate for several hours or overnight, until just a little bit crunchy but pliable.


Tear the zucchini bacon into pieces and serve over vanilla banana ice cream with maple syrup.  To make the ice cream, slice and freeze four bananas. When ready to use, grind them in a food processor with one teaspoon vanilla and a splash of almond milk. Process until smooth, which may take a few minutes and some scraping down on the sides. This will cost about $.30 per serving.

nutritional information:      calories: 298      fat: 14      carbs: 45      protein: 2 gr


Total cost for the day: $8.76
total calories: 1,439
total fat: 58 gr
total carb: 237 gr
total protein: 20 gr

Friday, May 17, 2013

Raw on $10 Meal Plan - Week Nine







Several hundred people have tried the Raw on $10 Meal Plans so far. I'm especially happy to see many of the same people coming back week after week. I love that so many are finding these plans helpful!
 

What is A Raw on $10 Meal Plan?

 A new meal plan each week using easy to find and commonly available ingredients. 
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. 



A NEW meal plan is available for purchase each week, will include several new recipes, and will be published each Friday afternoon.


This week's Raw on $10 Meal Plan has all old favorite recipes and a more detailed shopping list.
 
"Anything is possible, if you have the right plan."


Week Nine
 $5.00
Add to Cart






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Week Eight
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Monday, May 13, 2013

Raw Food Menu: May 12, 2013 and Raw and Simple Book Review


Breakfast
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


Lunch
Summer Salad with Cucumber Dressing
serves 2 ~ $2.63 per serving



ingredients
  • 5 ounces arugula ($2.50)
  • 1 cucumber, sliced ($.50)
  • about 12 cherry tomatoes ($1.00)
  • 1 medium onion ($.10)

dressing
  • 1 cucumber peeled and chopped ($.50)
  • 2 tablespoons olive oil ($.10)
  • 2 tablespoons lemon juice ($.40)
  •  1 tablespoon agave ($.10)
  • 1 teaspoon tarragon ($.05)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • edible flowers for garnish

Raw food is usually effortlessly pretty and photogenic, but this salad was unusually so. I love these viola's. They've kept going all summer long and are still at it. I'll bring them inside when it starts to get cold and see if I can nurse them along for a while.

Assemble the salad. I used a white cherry tomato I grew this year, called Italian Ice, but any cherry tomato will do. 

dressing
In a bullet type blender, puree all the dressing ingredients until smooth and creamy.

There are all sorts of edible flowers that can be grown in a home garden. I've used viola's and a pansy here, but other common edibles are rose, impatiens, nasturtium, carnation, cornflower, day lily, dandelion, fuchsia, gladiola, lilac, lavender, marigold, violet, and nearly all edible herb flowers. Just make sure you always know what you're eating.
 
nutritional information:       calories: 258      fat: 16 gr      carbs: 34 gr      protein: 5 gr




Dinner
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      protein: 13


Dessert
Banana Split with Chocolate Sauce
2 servings ~ $1.13 per serving

 

ice cream
  • 2 bananas, frozen in chunks ($.30)
  • 2 tbsp cocoa or cacao powder ($.40)
  • pinch salt
  • water for blending

fudge sauce

  • 3 tbsp agave (or date paste) ($.30)
  • 3 tbsp olive oil ($.30)
  • 2 tbsp cocoa or cacao powder ($.20)
  • pinch salt

toppings
  • 1 banana, sliced in half both ways ($.15)
  • 4 chopped strawberries ($.20)
  • 2 tbsp chopped walnuts ($.20)

This chocolate sauce is like the really thick fudge found in jars. Very yummy with banana ice cream over sliced bananas.

Mix up the sauce first. It only takes a minute. Stir together the agave or date paste, olive oil, cocoa/cacao powder, and salt. Stir well until creamy and gooey and set aside. I suppose a bigger batch would last quite a while in the refrigerator, since there's really nothing in it to go bad. But I can't imagine it lasting even a day around here.

Put the frozen banana chunks in a food processor with a pinch of salt and the 3 tbsp cocoa or cacao powder (omit the cocoa and add a couple tsp of vanilla instead, if desired). Add just enough water to help process. It takes a bit of scraping down the sides, but this will churn up into smooth, creamy, soft serve ice cream.

Slice the bananas into bowls, using a half banana for each serving. Put on a few scoops of the chocolate ice cream. Top with the chocolate fudge sauce, strawberries, and walnuts.



nutritional information:      calories: 480      fat: 26 gr      carbs: 67 gr      protein: 8 gr



Total cost for the day: $9.76
total calories: 1,534
total fat: 103 gr
total carb: 162 gr
total protein: 29 gr



Book Review:
Raw and Simple
by Judita Wignall



Judita Wignall has a beautiful new book out, called Raw and Simple: Eat Well and Live Radiantly with 100 Truly Quick and Easy Recipes for the Raw Food Lifestyle.

This is a new favorite. I loved her first book, Going Raw, and this one is an excellent addition to my raw food book library. Judita's recipes are creative and delicious, but they're also simple and easy to make. Most of Judita's recipes require a relatively short list of ingredients and the recipes are easy to follow.

The thing I really love about these books is the stunning photography and food styling ... the pics are beautiful and both books are luscious enough to be coffee table books.

Some of the recipes in Raw and Simple include:

Oatmeal Walnut Raisin Cookies
Apple Pie Smoothie
Winterland Salad
Cucumber Basil Soup
Creamy Kale Salad with Capers and Hazelnuts
Maple-Dijon Brussels Sprouts
Thai Veggie Noodles
Root Vegetable Slaw
Cherry-Hemp Muesli
Watermelon-Fennel-Mint Chiller
Strawberry Spinach Salad with Sweet Balsamic Vinaigrette
Colorful Cabbage Salad
Cauliflower Couscous
Carrot-Ginger Coconut Soup
Orange-Cranberry-Apple Relish
Herbed Pecan Pate
Orange-Almond Truffles
This is a great addition to any raw food kitchen.

Friday, May 10, 2013

Raw on $10 Meal Plan - Week Eight






A new meal plan each week using easy to find and commonly available ingredients. 
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. 



A NEW meal plan is available for purchase each week, will include several new recipes, and will be published each Friday afternoon.


This week's Raw on $10 Meal Plan includes new recipes for Cherry Almond Truffle, Cole Slaw, mixed greens salad in a jar, samosas, easy lasagna, and more ... 
 
"Anything is possible, if you have the right plan."


Week Eight
 $5.00
Add to Cart






Archives

You can also get meal plans from previous weeks here:




Get Week One
$5.00
Add to Cart  
 

Get Week Two 

$5.00 
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Get Week Three
 
$5.00 
 
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Get Week Four
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Get Week Five
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Week Seven
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