Monday, July 29, 2013

Raw Food Menu July 28, 2013 and 13 Weeks of Meal Plans



Breakfast
Fried Ice Cream
serves 2 ~ $.48 per serving

3 bananas ($.45)
flavoring (other frozen fruit or cacao) ($.40)
pinch salt
3 tablespoons ground flax ($.05)
1 tablespoon coconut flakes ($.05)
big pinch cinnamon
pinch cayenne (optional)
drizzle of agave, maple syrup, or coconut nectar 

I hope everyone had a wonderful holiday. Our weekend included our kids, fireworks, and chocolate pie ... so it was good. 

Bananas and flax seed, that's all this is. But when it's called fried ice cream, it sounds truly decadent.

Make a batch of banana ice cream in your preferred way. For this, I took the bananas, cacao, and salt and pureed in the food processor until very smooth, then froze until firm. You can use frozen bananas and and the food processor, or use an ice cream maker. Whichever method you use, freeze the ice cream until it's firm. Mix together the flax, coconut, cinnamon, and cayenne. Then, scoop the ice cream into a ball and roll each ball in the flax blend. Drizzle with a bit of your choice of sweetener.

 

calories: 228
fat: 5 gr
carbs: 45 gr
protein: 5 gr


Lunch
Peach Salad
serves 2 ~ $2.61 per serving

1 head romaine or leaf lettuce, chopped ($1.89)
1 peach, sliced ($.89)
1 tomato, sliced ($1.25)
1 red onion, sliced ($.59)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons balsamic vinegar ($.20)

This is as simple and easy as it looks and takes just minutes to put together. 

Arrange the lettuce on a plate, add peach, tomato, and onion slices. Whisk together the olive oil, agave, and balsamic vinegar, divide and pour over each.

 

calories: 324
fat: 15 gr
carbs: 47 gr
protein: 7 gr


Dinner
Tomato Sandwich
serves 3 ~ $1.54 per serving

1 cup ground flax seeds ($.50)
1 cup water
3 medium onions, thinly sliced ($.30)
2 large carrots, grated ($.40)
1 teaspoon salt
3 tablespoons olive oil ($.30)

tomato, lettuce, onion ($2.50)

cashew mayo

1/2 cup cashew ($.50)
1/2 teaspoon garlic powder
1 teaspoon agave ($.10)

This received rave reviews today. The bread was about the best raw bread I've ever had and it seemed very much like a really good ... well, bread. It has to be just right, though. Dehydrated enough to be done, but not too crisp.

Mix together the ground flax seeds and water. Let sit for several minutes to gel. Slice the onions very thinly and grate the carrots (I used the food processor for both). Stir together and add the salt. Spread out on lined dehydrator sheets and dehydrate for about an hour. When it top is a bit dry to the touch, flip and continue drying on the other side. Let dry another couple hours until dry but not brittle. I used kitchen scissors to cut the bread into shapes.

Add some tomatoes, onion, and lettuce, and a dollop of cashew mayo.

To make the mayo, use a bullet type blender. Puree all ingredients until smooth and creamy.

 

calories: 419
fat: 28 gr
carbs: 35 gr
protein: 13 gr
Dessert
Chocolate Raspberry Tart
serves 6 ~ $1.12 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.00)
pinch salt
1 ripe avocado ($.88)
2 ripe bananas ($.30)
3 tablespoons agave ($.60)
1/4 cup cacao or cocoa powder ($.80)
1/2 teaspoon vanilla
2 tablespoons coconut oil ($.20)
pinch salt
3 ounces raspberries ($1.00)

This is just a basic chocolate avocado/banana tart, and one of my favorites. Today, it went over well with our non-raw guests.

In a food processor with an "S" blade, process the walnuts, raisins, and pinch salt. just until the starts sticking together a bit, which takes about a minute. Press into a tart plate and chill.

Again, in the food processor with an "S" blade, process the avocado, bananas, agave, vanilla, olive oil, and salt until very smooth. Pour into tart shell, top with raspberries, and chill until slightly more firm.

 

calories: 284
fat: 16 gr
carbs: 35 gr
protein: 5 gr
Total cost for the day: $5.75
total calories: 1,255
total fat: 64 gr
total carb: 162 gr
total protein: 30 gr





Meal Plans

Thirteen Weeks of Meal Plans for $13

I've packaged all 13 meal plans together into one bundle! 


Just $13 NOW
Add to Cart





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. 

 
"Anything is possible, if you have the right plan."





Monday, July 22, 2013

Raw Food Menu July 21, 2013 and Meal Plan Week Fourteen



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
Fruit Stew
serves 2 ~ $2.48 per serving

1 mango, cubed ($1.49)
1 papaya, cubed ($.99)
1 cucumber, chopped ($.69)
2 tablespoons olive oil ($.20)
1 teaspoon salt
1 medium onion, finely chopped ($.05)
1 red bell pepper, finely chopped ($.89)
1 jalapeno, minced ($.20)
2 tablespoons lime juice ($.45)
black pepper
red pepper flakes

Even though this is made of fruit, it has a hearty feel and is surprisingly filling.

In a food processor fitted with an "S blade, puree about a third of each of the mango, papaya, and cucumber and the olive oil and salt until very smooth. This is the stew base. In a large bowl, add the remaining chopped mango, papaya, and cucumber, along with the onion, red bell pepper, and jalapeno. Stir to mix. Add the lime juice and stir again. Serve with a bit of black pepper and a few crushed red pepper flakes.
Most of the heat of a jalapeno is found in the seeds. I like this kind of spicy so I include most of the seeds from the jalapeno. If you prefer a bit more mild taste, just leave out most or all of the seeds.


calories: 289
fat: 14 gr
carbs: 43 gr
protein: 3 gr
 


Dinner
All A Salad
serves 3 ~ $2.44 per serving

5 oz arugula ($3.49)
2 avocados, chopped ($1.49)
2 apples, chopped ($1.20)
1 medium onion, finely chopped ($.05)
2 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.50)
2 tablespoons agave ($.40)
1 teaspoon salt
1/2 teaspoon black pepper

The ancient Romans considered arugula to be an aphrodisiac. I don't know if that's true, but to say I love arugula is an understatement ... and this has plenty. It's also fresh and clean tasting and super simple to make.

Toss the arugula with the avocado, apple, and onion. Whisk together remaining ingredients and drizzle over the salads



calories: 448
fat: 28 gr
carbs: 50 gr
protein: 6 gr




Dessert
Stuffed Truffles
makes about twenty-four truffles ~$.58 per truffle

chocolate filling
1 cup almonds ($2.40)
1/2 cup water (or more, for blending)
1/2 cup finely ground palm sugar ($1.80)
2 tablespoons coconut oil ($.20)
pinch salt
4 tablespoons cacao powder ($.80)
(chopped almonds can be mixed in as well)

"peanut butter" filling
1/2 cup almond butter ($1.50)
2 teaspoons nutritional yeast ($.10)
3 tablespoons finely ground palm sugar ($.70)
pinch salt

shell
4 tablespoons coconut oil ($.40)
1/2 cup cacao butter ($1.90)
3/4 cup cacao powder ($2.40)
1/2 cup finely ground palm sugar ($1.80)
pinch salt

What I was trying for here is the creamy chocolate center of conventional truffles. It did turn out quite creamy, although it's a bit tricky to work with. I've used truffle molds here, though they can be dipped.

I've used palm sugar in these, for both the shell and the filling, because agave is just too wet for this recipe. Palm sugar is not raw, but it's far less processed than regular sugar.The crystals are fairly large and so the chocolate will be smoother if the palm sugar is finely ground first. I just grind it using the bullet type blender. It only takes a few minutes. Process until it resembles ordinary powdered sugar.

To make the chocolate filling, combine all chocolate filling ingredients in a bullet type blender and puree for several minutes until very smooth, but thick. Chill for about an hour, until the mixture has stiffened and can be handled. Form into balls that will fit the inside of your truffle mold with a small area around the sides for the chocolate shell. Freeze the formed balls until hard. Chopped almonds can be added to all or part of this mixture, just stir in before chilling.

To make the "peanut butter" filling, combine all the ingredients in a bowl and stir until smooth and well combined. Chill until able to be worked with, then form into balls that will fit in the truffle molds. Freeze until firm.

For the shells, gently heat the cacao butter and coconut oil until melted. A double boiler works wells for this, but use hot water, not boiling (chocolate can scorch over 130 degrees). Also, be careful not to allow any water of any kind to get into the chocolate as this will cause it to "seize." Add the remaining ingredients and stir well.

To assemble the truffles, fill the tops of the truffle molds about 1/8 - 1/4 inch of chocolate shell and pop in the fridge until firm. Place a chocolate or "peanut butter" ball in the center and pour chocolate shell over, allowing it to fill up the sides and cover the bottom. Place in the fridge until firm. Pop out of the molds and allow to sit at room temperature for about 20 minutes before serving.


calories: 180
fat: 13 gr
carbs: 15 gr
protein: 3 gr


Total cost for the day: $6.94
total calories: 1,324
total fat: 74 gr
total carb: 175 gr
total protein: 17 gr


Raw on $10 Meal Plan
Week Fourteen
Available NOW


Add to Cart







A new meal plan 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. 

Monday, July 15, 2013

Raw Food Recipe Menu July 14, 2013 plus 13 Weeks of Meal Plans for $13!



Breakfast
Watermelon Cooler
serves 2 ~ $.92 per serving

1/4 watermelon, chunked and frozen ($1.25)
1 lemon, juiced ($.59)

This was perfect on a hot, humid morning. And it's easy, too.

Chunk and freeze a quarter of a watermelon the night before (or freeze extra so there's always some on hand). Let barely thaw for a minute or two. Then just puree in a blender with the lemon juice.

 

calories: 252
fat: 2 gr
carbs: 63 gr
protein: 5 gr


Lunch
Mango Cucumber Noodles
serves 1 ~ $2.28 per serving

1 mango ($.89)
1 cucumber ($.69)
1 medium onion, sliced ($.05)
1 tablespoon lime juice ($.10)
1 small jalapeno, thinly sliced ($.05)
1 tablespoon olive oil or red pepper oil ($.10)
1 tablespoon coconut nectar or agave ($.40)
salt and pepper

This menu was heavy on the fruits today. Cool and juicy just seem perfect for this time of year. I bought some coconut nectar from Natural Zing a few weeks ago and have used it here. A liquid sweetener much like agave, it has a unique flavor, but also seems to go with everything. The description says it's raw and vegan. The only downside is it's a bit more expensive than agave, coming in at $.37 per tablespoon.

To put this together, just cut the cucumber and mango into noodle sized strips. I do this by slicing lengthwise and then using a knife to slice off thin noodles, as I've shown below. Arrange on a plate and add some thinly sliced onion. In a small cup, whisk together the lime juice, coconut nectar, and olive oil. Pour over top. Add a bit of salt and pepper.


calories: 386
fat: 14 gr
carbs: 68 gr
protein: 6 gr

Dinner
Raspberry Salad
serves 2 ~ $3.09 per serving

1 head romaine, chopped ($2.29)
6 ounces raspberries ($2.99)
2 stalks celery ($.10)
1 red onion ($.30)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.20)
2 tablespoons almonds ($.10)

Most everything I make here in the blog is under $3.00 per serving. This is an exception but definitely worth it.


To make the vinaigrette, puree the olive oil, agave, half the raspberries, and a quarter teaspoon of salt (or more, to taste) until smooth and creamy. This works best in a bullet type blender.

Assemble the remaining ingredients, and top with the raspberry vinaigrette.

 

calories: 345
fat: 21 gr
carbs: 38 gr
protein: 7 gr


Dessert
N'Ice Cream Pops
serves 1 ~ $.80 per serving

2 ripe bananas, sliced and frozen ($.30)
1 cup strawberries, frozen ($.50)

These remind me of those little low calorie snacks so many companies make now. They're quite small, but still make a good snack or dessert.The number of pops will depend on the molds used. I really like these because I can keep them on hand and have one here and there during the day.

In a food processor with an "S" blade, process the banana and strawberry until smooth. Spoon into popsicle molds and freeze for a few hours until firm. Remove by dipping mold in warm water.



calories: 256
fat: 1 gr
carbs: 65 gr
protein: 4 gr

Total cost for the day: $7.09
total calories:  1,239
total fat: 38 gr
total carb: 234 gr
total protein: 22 gr
Meal Plans

Thirteen Weeks of Meal Plans for $13

I've packaged all 13 meal plans together into one bundle! 


Just $13 NOW
Add to Cart





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. 

 
"Anything is possible, if you have the right plan."





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