Thursday, August 29, 2013

Tat Soi and Arugula Salad with Mustard Dressing ~ Raw Food Recipe

serves 1 ~ $2.79 per serving

 
 
 
 
 
10 leaves tat soi ($1.59)
6 leaves arugula ($.55)
2 green onions ($.10)
1 carrot ($.10)

1 tablespoon olive oil ($.10)
1 teaspoon apple cider vinegar ($.10)
1 tablespoon agave ($.10)
1 clove garlic, pressed
1 tablespoon dijon mustard ($.15)

The tat soi and arugula are growing like gangbusters in cold frames right now. I love arugula, but I'd never heard of tat soi until I planted it this year. It's in the brassica family, like broccoli, and has fairly large, spoon shaped leaves. It's a bit spicy, too ... kind of like broccoli sprouts. It's a nutritional powerhouse, an full of antioxidants. Also, all of the brassicas may prevent breast cancer by increasing the liver's ability to metabolize estrogen.

This is a pretty simple salad. Toss together the greens and onion, and carrot. Whisk together the remaining ingredients and pour over salad.
 
nutritional information:          calories: 257        fat: 14 gr         carbs: 30 gr        protein: 5 gr

Tuesday, August 27, 2013

Mimi Kirk's Simple Mediterranean Salad ~ Raw Food Recipe

 serves 2 ~ $3.82 per serving
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 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

Monday, August 26, 2013

Raw Food Recipe Menu August 26, 2013 ... plus, 13 Weeks of Raw Meal Plans and Spring eBook



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Breakfast
Carob Hemp Smoothie
serves 1 ~ $2.62 per serving

3 tablespoons nutiva hemp protein powder 50% ($1.13)
3 tablespoons nutiva hemp seeds ($1.17)
1 banana ($.15)
2 tablespoons carob powder ($.17)
12 ice cubes
water for blending

The folks over at Nutiva were kind enough to send me some of their hemp seed and hemp protein products to try. The timing couldn't have been better. I've been quite light on protein a lot of days lately, so I was looking for ways to get just a bit more.

I'm a big fan of Nutiva, having used their coconut oil for years. Every product I've ever tried has been exceptionally fresh and delicious. I'm a bit of a newcomer to protein powders and was surprised this tasted to good. The powder isn't terribly gritty and makes a pretty smooth smoothie. The hemp seeds blend right up as well.

This smoothies is super simple to make and has a fresh, nutty, almost spicy taste. A perfect start to the day. Just put all ingredients in blender and puree until very smooth.

 

calories: 395
fat: 19 g
carbs: 43 g
protein: 23 g

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Lunch
Easy Lasagna 
serves 2 ~ $1.99 per serving

1 small zucchini, thinly sliced lengthwise ($.49)
2 large tomatoes, sliced ($1.00)
1 small cucumber, thinly sliced ($.33)
1 small onion, sliced ($.05)
2 tablespoons red pepper flake oil or olive oil
basil, oregano, salt and pepper to taste

pine nut cheese

1/2 cup pine nuts, soaked ($2.00)
1 tablespoon lemon juice ($.10)
1 teaspoon nutritional yeast
1/2 teaspoon salt

I've made other raw lasagna recipes and they turn out beautifully. My only complaint has always been they take so darn long to make. This recipe takes only minutes to prepare.

First make the pine nut cheese, which is simple and easy. Just add all ingredients to a blender and puree until very smooth.

Assemble the sliced ingredients and layer with a few dollops of pine nut cheese. Season with herbs, salt and pepper. Drizzle with a bit of red pepper flake oil or olive oil.

To make red pepper flake oil, just add a tablespoon or two red pepper flakes and a dash of cayenne to about four ounces olive oil. Shake or blend and then let sit for a few days until the flavor develops.

 .

calories: 304
fat: 16 g
carbs: 36 g
protein: 9 g

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Dinner
Kale Salad
serves 2 ~ $2.35 per serving

1 bunch kale ($1.49)
1 small head broccoli ($.1.29)
1 bunch lamb's quarters
2 tablespoons olive oil ($.20)
2 tablespoons agave or other sweetener ($.20)
2 tablespoons balsamic vinegar ($.20)
2 cloves garlic, pressed
2 tomatoes, cut into wedges ($1.00)
1 cucumber, sliced ($.33)
salt and pepper to taste

I got the idea to massage the greens inside a plastic bag from Rawdawg Rory. It seemed like a handy way to keep from getting my hands messy, and it worked like a charm.

Chop kale, broccoli, and lambs quarters. In a small cup, whisk together the olive oil, agave, balsamic vinegar, and garlic. Put in a in a zip lock bag and massage. It takes several minutes, but the kale and broccoli will soften up nicely.

Serve the massaged greens topped with slice cucumber and tomato wedges. Salt and pepper to taste.

And, any left over greens or broccoli (including the stems) can be juiced.

 

calories: 306
fat: 15 g
carbs: 40 g
protein: 9 g

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Hemp Seed Truffles
serves 3 ~ $1.51 per serving

1/4 cup walnuts ($.50)
6 tablespoons hemp seeds ($2.34)
1/4 cup goji berries, soaked and patted dry ($.80)
1/2 cup raisins ($.50)
2 tablespoons sesame seeds ($.40)

This is another super simple way to get a bit of extra protein. It makes a sweet, nutty, and just slightly spicy "power truffle."

Add all ingredients to a food processor fitted with an "S" blade. Process for a few minutes until the mixture starts sticking together. Use a tablespoon or small scoop to form into balls.

 

calories: 311
fat: 17 g
carbs: 31 g
protein: 13 g

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Total cost for the day: $8.47
total calories: 1,316
total fat: 67 gr
total carb: 150 gr
total protein: 54 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."














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


Add to Cart


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
Just $7.00

Add to Cart

 

Thursday, August 22, 2013

Garden Salad with Sweet Onion Dressing ~ Raw Food Recipe


serves 2 ~ $2.13 per serving
 
 

1/2 head romaine ($.95)
1/2 bunch (or bag) spinach ($1.50)
12 radishes ($1.00)
2 medium onions ($.30)
2 cloves garlic, pressed
2 tablespoons olive oil ($.20)
3 tablespoons agave or agave ($.30)
1/2 teaspoon salt
1/2 teaspoon black pepper

There was an onion dressing I remember using a long time ago and I thought maybe I'd try to replicate it to go with this salad of greens, radishes and onions. It was perfect.

For the dressing, puree 1/2 onion, the garlic, agave, olive oil, salt, black pepper and a sprinkle of crushed red pepper. It can be hard to make this in such a small batch because the blender just doesn't work on such small amounts. I get around that by using a pint sized canning jar attached to the blade part of my blender. But, you could easily double or triple the amount and it should store in the fridge for at least a few days.

The salad is just the romaine and spinach tossed with thinly slices radishes and onions and topped with the onion dressing and some more red pepper flakes.

nutritional information:        calories: 280         fat: 15 gr         carbs: 38 gr        protein: 5 gr

Tuesday, August 20, 2013

Zucchini Mushroom Salad ~ Raw Food Recipe


serves 2 ~ $2.91 per serving
 
 
 
 
1 zucchini ($.50)
8 oz mushrooms ($1.88)

2 tablespoon olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons balsamic vinegar ($.20)

1 bag spinach ($1.89)
1 medium red onion ($.25)
1 grapefruit ($.60)
Peel the zucchini and slice into slabs or wedges about 1/4 inch thick. Put in a bowl along with the mushrooms. In a small cup, whisk together the olive oil, agave. and balsamic vinegar and pour over the zucchini slices and mushrooms. Toss to coat. Spread out on a lined dehydrator sheet and dehydrate for about 2 hours, until softened a bit and warm.
Arrange spinach on plate. Add thinly sliced red onion and grapefruit sections. Top with the warmed mushrooms and zucchini.
 
nutritional information:         calories: 334        fat: 20 gr        carbs: 19 gr         protein: 9 gr

Monday, August 19, 2013

Raw Food Recipe Menu August 18, 2013 ~ plus, 13 weeks of meal plans and ebook sale ...


http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG 
Breakfast
Apple Slices
serves 2 ~ $1.75 per serving

4 apples, sliced thinly ($2.00)
2 tablespoons agave or other liquid sweetener ($.40)
 tablespoon lemon juice ($.10)
1/4 teaspoon cinnamon

4 dates ($1.00)
2 tablespoons water

For the apple slices, it works out well to toss them in the dehydrator the night before. By morning, they're done. Just whip up a bit of sauce, if desired, and enjoy. 

Slice six apples about 1/8 inch thick, removing the seeds and any hard bits in the center. In a medium bowl, whisk together the agave, lemon juice, and cinnamon. Add the apple slices and toss to coat well. Lay out on dehydrator sheets (I used unlined ones) and dry overnight. They'll be leathery when warm and will get crisper as they cool off.

The sauce is just a couple dates and water for blending. I used a small bullet type blender and processed them until smooth. 


calories: 380
fat: 1 gr
carbs: 100 gr
protein: 2 gr
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
Lunch
Waldorf Salad
serves 4 ~ $2.10 per serving

3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)

This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too. 

Combine the apples, celery, pecans, cranberries, grapes and mayo in a large mixing bowl and gently toss to combine. This recipe can be stored in the refrigerator, but it is recommended to eat within 8 hours of making. Serve on a bed of lettuce leaves.

*for the cashew mayo:

1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)

Add everything but the oil to a Vita Mix or other blender, processing on high until creamy. Starting at a lower speed, drizzle the olive oil through the hole in the top of the blender lid. This mayo should keep for a couple of weeks in the refrigerator or for several months if stored in a freezer bag in the freezer.


calories: 473
fat: 40 gr
carbs: 31 gr
protein: 5 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG

Dinner
Bok Choy Stir Fry
serves 2 ~ $2.86 per person

1 head bok choy, chopped ($1.89)
8 oz mushrooms, sliced ($2.29)
1 red bell pepper, thinly sliced ($.79)
1 medium onion, sliced ($.05)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
3 tablespoons balsamic vinegar ($.20)
1/2 teaspoon salt

Bok choy is my new favorite vegetable, and we've been enjoying it both raw and cooked very often lately. Again, this is a super simple recipe. Add the bok choy, mushrooms, red bell pepper, and onion to a lidded container or bowl. Whisk together the olive oil, agave, balsamic vinegar, and salt, and pour over the veggies and toss to coat.

Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.


calories: 335
fat: 21 gr
carbs: 33 gr
protein: 8 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG

Dessert
Pecan Pie
serves 2 ~ $1.45 per serving

1/4 cup walnuts ($.50)
1/2 cup raisins ($.50)

6 dates, soaked ($1.20)
1/4 cup pecans ($.70)
pinch salt

In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans.

The amounts can be easily increased to make a larger pie for a more conventional sized dessert.

 

calories: 396
fat: 17 gr
carbs: 80 gr
protein: 5 gr
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG
Total cost for the day: $8.16
total calories: 1,584
total fat: 79 gr
total carb: 244 gr
total protein: 20 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."














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


Add to Cart


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
Just $7.00

Add to Cart

 

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