Saturday, June 29, 2013

Raw on $10 Meal Plan Week Thirteen

Raw on $10 Meal Plan
Week Thirteen



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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. 



A NEW meal plan is available for purchase each week, many will include new recipes.

This week's Raw on $10 Meal Plan includes new recipes for hot chocolate concrete, a delicious blueberry lemon cheesecake, fruit salad in a jar, tabbouleh, and more ... 
 
"Anything is possible, if you have the right plan."



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Week Eight
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Week Nine
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Week Ten
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Wednesday, June 26, 2013

Summer sale: Spring eBook ~ 50 recipes ... just $7.00!



Summer Sale!
Raw on $10 Spring eBook
Just $7.00


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Spring is over, but these recipes can still be enjoyed throughout the summer! 

On Sale Now

Spring eBook

Full of all new recipes made using simple and easy to find seasonal ingredients. 

Super easy dishes, with most taking no more than a few minutes to prepare. Yet, each creation is lush, beautiful, elegant, juicy and nutritional ... and  bursting with fresh, raw, plant based power. 

Cost estimates and nutritional information are included for each recipe. 

$10 ...(that's just $.20 each)! 

Reader's Gallery

 
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
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Tuesday, June 25, 2013

Deviled Avocados ~ Raw Food Recipe

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.


nutritional information:      calories: 523       fat: 45 gr      carbs: 26 gr       protein: 4 gr

Monday, June 24, 2013

Raw Food Menu: June 23, 2013


 
Breakfast
Banana Splits
serves 2 ~ $.59 per serving

2 bananas ($.30)
1/4 lb strawberries ($.37)
1 tablespoon fine coconut flakes ($.05)
2 tablespoons coconut oil, melted ($.05)
2 tablespoons agave ($.20)
1 tablespoon cacao or cocoa powder ($.20)
pinch salt

I'm totally in favor of the desert for breakfast idea! Strawberries are starting to come into season here, so it makes it easy to have an awesome breakfast.

Just quarter the bananas and divide between two bowls. Add sliced strawberries and sprinkle with coconut flakes. In a small cup, mix together the coconut oil, agave, cacao powder, and salt until it's like a chocolate syrup. Spoon over the fruit. If the fruit is cold, the chocolate syrup will harden up almost immediately. If not, just stick in the fridge until it does.

 

calories: 311
fat: 17 gr
carbs: 55 gr
protein: 2 gr
 

Lunch
Strawberry Salad
serves 2 ~ $1.95 per serving

1/2 head romaine ($.95)
dandelion and other greens
3/4 lb strawberries ($1.12)
6 radishes ($.30)
1 medium onion ($.05)
1 avocado ($.88)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.20)
1/4 teaspoon salt
1/4 teaspoon pepper

I hope you all had a wonderful Mother's Day. It was an awesome day here. The kale is coming in already from our garden, so I used a bit of Red Russian and Blue Vates kale as well as some dandelion greens, in this salad. I'm really looking forward to the summer and garden ahead!

Chop the romaine and greens. Toss with the onion, radish, strawberries, and avocado. Whisk together the oil, vinegar, agave, garlic, salt and pepper until blended. If you'd like the dressing emulsified, add the oil slowly as you whisk. Spoon over salads.

 

calories: 449
fat: 37 gr
carbs: 51 gr
protein: 6 gr
 

Dinner
Spring Noodles
serves 2 ~ $1.98 per serving

2 medium zucchini, noodled ($2.30)
1 medium onion, chopped ($.05)
1/2 lb baby snap peas ($.80)
1 carrot, grated ($.10)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons apple cider vinegar ($.20)
2 cloves garlic, pressed ($.10)
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon red pepper flakes

noodled verb: to improvise, experiment, or think creatively; to make or devise freely as an exercise or experiment
 
I used to think breaded and fried was the only way to eat zucchini. Now, I'm totally into raw zucchini noodles. They're so easy to make and have a wonderful but mild flavor of their own, so they work well with just about everything. 

Make noodles out the zucchini with a spiralizer, grater, or with a vegetable peeler. Toss the noodles together with the whole snap peas, chopped onion, and grated carrot. In a small cup, whisk together the oil, agave, vinegar, garlic, salt, pepper, and red pepper flakes. Toss with the noodles until coated. These can be served as is, or marinated for an hour or so, or gently dehydrated for a bit.

 

calories: 343
fat: 14 gr
carbs: 46 gr
protein: 10 gr
 

Dessert
Mango Cheese Cake
3 servings ~ $1.48 per serving

1/2 cup walnuts ($1.00)
3 tablespoons ground flax seeds ($.15)
10 dates ($1.00)
1 tablespoon coconut oil ($.05)
pinch salt

1 avocado ($.88)
2 ripe bananas ($.30)
1 mango ($1.49)
juice of one lemon ($.59)
1 tablespoon coconut oil ($.05)
4 tablespoons agave ($.40)

I'm not sure this can rightly be called a cheese cake. The filling is nut free, and the crust uses just a bit of walnuts. It's creamy and sweet and just a bit sour. Whatever its rightful name, it's delicious!

In a food processor with an "S" blade, process the walnuts, ground flax seeds, dates, and coconut oil until the mix will stick together. This can take a couple minutes. Press this crust mix into the bottom of an 8" pie pan or spring form pan, or whatever container you prefer. I used five inch pans which made two pies that could be shared.

In the food processor, again with the "S" blade, process the avocado, banana, mango, lemon juice, and coconut oil until very creamy and smooth, which may take a few minutes. Ripe avocados work best with the recipe.

Pour into the crust lined pan (or pans) and freeze until firm. Let thaw for about 20 minutes before serving.

 

calories: 410
fat: 26 gr
carbs: 29 gr
protein: 5 gr
 

Total cost for the day: $6.98
total calories: 1,513
total fat: 94 gr 
total carb: 161 gr 
total protein: 23 gr

Friday, June 21, 2013

An Interview with Joe Ira and Meal Plans Week Twelve




This handsome guy is Joe Ira. He's has been using the Raw on $10 Meal Plans since the first week and says he's had some tremendous results as far as his health. I had a chance to talk with Joe a little bit today and here's what he had to say. Good going, Joe!


Why did you go raw?
I went raw after doing macrobiotic diet for 7 10 day sets. Raw has more variety, color and flavor with all the health benefits.

What kind of improvements in your health have you seen so far?
The improvements in my health are tremendous! I am only talking about my personal experiences. I have reduced my insulin (lantis) from 22 to 11. Diet coupled with exercise yoga and meditation. My mood has improved as well. I think it is based on blood sugar stability, but the raw food has an impact as well.

How have Raw on $10 Meal Plans helped you stay on a raw foods diet?
The Raw on $10 helped me because of the list for groceries. Its hard to stay raw if one is hungry Raw on $10 keeps food in the fridge and then in mah bellay! Ha.

What are your favorite meal plan recipes?
I like the soups and love everything with avocado as a main ingredient. The desserts keep me on track.

What would you say to someone considering a raw food lifestyle?
Raw for $10 is the easiest way to get started although it can be an arduous transition. Bruce Lee said change is instantaneous. It isn't always easy though.



Raw on $10 Meal Plan 
Week Twelve


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Recipes for this week include:

apple walnut cereal bow          nut butter smoothie           creamy cucumber soup

juicy chia fresca           mango peach sunrise smoothie           banana berry smoothie

carrot avocado soup           samosas with mango sauce           cherry almond truffles

avo lime tart           tabbouleh           sweet potato noodles












Tuesday, June 18, 2013

Nut Butter Cups ~ Raw Food Recipe


makes about 8 cups ~ $.96 per cup


1/2 cup almond butter ($.50)
1 teaspoon nutritional yeast ($.05)
2 tablespoons agave ($.40)
pinch salt

1/2 cup cacao butter or coconut oil ($3.00)
3/4 cup cacao powder ($2.50)
6 tablespoons agave ($1.20)
pinch salt

This is a very basic version of the nut butter cup. Mix together the almond butter, nutritional yeast, agave, and salt. Form into round disks that will fit inside your chosen mold (I used a cupcake pan with paper liners) and place on waxed or parchment paper. Stick in the fridge for about a half hour, until the mix is chilled well and firm.





In a double boiler, melt the cacao butter or coconut oil. Add the rest of the ingredients and stir. Into your mold, pour a thin layer of chocolate and then put in the freezer to chill to harden. Put the nut butter disk on top in the center and pour on another layer of chocolate. Freeze this for about a half hour and unmold.







nutritional information:      calories: 290      fat: 24 gr      carbs: 21 gr      protein: 4 gr

Monday, June 17, 2013

Raw Food Menu: June 16, 2013








Breakfast 
Jennifer Cornbleet's Apple Crisp
8 servings ~ $1.35 per serving
a recipe by Jennifer Cornbleet



ingredients
  • 4 apples, peeled and thinly sliced ($3.00)
  • 3 tablespoons fresh lemon juice ($.50)
  • 1/2 cup pitted medjool dates, soaked in water for 10 minutes and drained ($1.00)
  • 1/2 cup raisins, soaked, soaked in water for 10 minutes and drained ($.50)
  • 1/4 teaspoon ground cinnamon
  • 2 cups crumble topping (see recipe below)


This is a recipe from Jennifer Cornbleet's Revised Edition of Raw Food Made Easy for 1 or 2 People. I love this book. It's among the best out there for doable raw food. The recipes are simple but delicious, and Jenny has super easy and clear instructions. Look out below for a chance to win your own copy!


Thinly slice 2 of the apples and chop the remaining 2 apples. Put the sliced apples and 2 tablespoons of the lemon juice in a medium bowl. Toss gently and set aside. Put the chopped apples, dates, raisins, cinnamon, and remaining tablespoon of lemon juice in a food processor fitted with the S blade and process until smooth. Add to the sliced apples, stirring until well combined.


To assemble the crisp, press 1/2 cup of the topping (see below) into an even layer in an 8-inch square glass baking dish. Spread the apple filling on top using a rubber spatula. With your hands, knead pieces of the remaining 1 1/2 cups of topping until they stick together. Lay these pieces of topping on the filling to form a cobbled appearance, allowing some of the filling to peek through. Serve chilled, at room temperature, or warm (see warming option). Cover with plastic wrap and stored in the refrigerator, Apple Crisp will keep for 3 days.




crumble topping
  • 2 cups raw walnuts or pecans ($4.00)
  • 1/2 cup unsweetened shredded dried coconut ($1.00)
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon salt
  • 1/2 cup raisins, unsoaked ($1.00)
  • 8 medjool dates, unsoaked ($.80)
  • 1/2 cup whole cane sugar or maple sugar (optional, for a sweeter topping)

Place the walnuts, coconut, cinnamon, nutmeg, and salt in a food processor fitted with an S blade and process until coarsely ground. Add the raisins and dates and process until the mixture resembles coarse crumbs and begins to stick together. Don't over process. Add the optional whole cane sugar and process briefly. Store in a sealed container. Crumb Topping will keep for one month in the refrigerator or three months in the freezer.

Warming option: Preheat the oven to 200 degrees F. Turn off the oven, insert the crisp, and warm for 15 minutes. Alternatively, heat for 30 minutes in a food dehydrator set at 105 degrees F.

nutritional information:      calories: 300      fat: 12 gr      carbs: 51 gr      protein: 3 gr





Lunch
Carrot Apple Soup
serves 2 ~ $2.01 per serving



6 carrots, chopped ($1.00)
1 tablespoon chopped onion
1 avocado ($1.49)
1 large apple ($.89)
1 red bell pepper, chopped ($.79)
1/2 teaspoon salt
1/2 teaspoon pepper
pinch cinnamon
pinch cumin
water for blending

In a blender, combine all ingredients and pureed until very smooth and creamy. Use as much as necessary for the desired consistency. This soup would be awesome in a Vita Mix or a similar blender, but any blender will work ... although it may take a few minutes. If it's not smooth enough, press through a wire mesh strainer.

Serve with a few bits of chopped apples and onions and a drizzle of olive oil.

nutritional information:      calories: 363      fat: 25 gr      carbs: 37 gr       protein: 4 gr 







Dinner
Portobello Marinara with Pasta
serves 2 ~ $3.75 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 ($1.00)
  • 1 tablespoon agave ($.20)
  • 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)


directions
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: $8.19
total calories: 1,269
total fat: 79 gr
total carb: 132 gr
total protein: 22 gr

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