Monday, September 30, 2013

Raw Food Recipe Menu: September 29, 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
Salad with Fruit
serves 2 ~ $2.83 per serving

1 small head romaine ($1.29)
1 bunch arugula (1.29)
1/2 papaya ($.65)
1/2 mango ($.44)
1 avocado ($.88)
1 carrot
1 medium onion, finely diced ($.10)
crushed pepper flakes
2 tablespoons lime juice ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt or to taste
pinch cayenne


I still had some papaya and mango, and just a bit of arugula left growing, and decided to make a salad. It's basically the same ingredients as froodles with just a few changes, over lettuce.

Chop the romaine and arugula. Grate the papaya, mango, and carrot (I used my food processor). Add the onion and avocado on top, and sprinkle with some crushed pepper flakes.

For the dressing, whisk together the lime juice, olive oil, agave, salt (to taste ... I used about a half tablespoon), and cayenne. Pour over salads and toss to coat.






calories: 398
fat: 22 gr
carbs: 53 gr
protein: 6 gr






Dinner
Marinated Mushroom Salad
serves 2 ~ $2.98 per serving

1 head leaf lettuce ($.77)
10 ounces mushrooms, sliced ($2.19)
1 zucchini, sliced ($.66)
1 red bell pepper, sliced ($1.59)
1 medium onion, chopped ($.15)

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

sesame seeds


This is a very hearty and filling salad.

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of sesame seeds.






calories: 322
fat: 14 gr
carbs: 45 gr
protein: 12 gr





Dessert
Pizza Pie
serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)
3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)
1/2 cup water
1 tablespoon agave ($.10)
1/4 teaspoon salt



3/4 cup strawberries ($1.50)
2 tablespoons agave ($.20)
2 bananas, grated ($.30)
1 kiwi, sliced and quartered ($.45)



This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!).

In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes.

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.






calories: 445
fat: 24 gr
carbs: 58 gr
protein: 9 gr







Total cost for the day: $8.77
total calories: 1,572
total fat: 79 gr
total carb: 223 gr
total protein: 32 gr

Monday, September 23, 2013

Raw Food Recipe Menu: September 22, 2013 ... plus, 13 weeks of meal plans









Breakfast
Chia Porridge
serves 1 ~ $1.75 per serving


4 tablespoons chia ($.80)
1/2 cup water
1/2 apple, chopped ($.30)
2 tablespoons walnuts, chopped ($.25)
2 tablespoons raisins ($.20)
1 tablespoon agave ($.20)
pinch cinnamon


This is super quick and super easy, and it tastes pretty good, too.


In a bowl, stir together the ground chia seeds and water. Let stand for a few minutes so it can gel. Add the chopped apple, chopped walnut, and raisins. Top with the agave and add a pinch of cinnamon, if desired.






calories: 341
fat: 18 gr
carbs: 57 gr
protein: 7 gr




Lunch
Chard Pockets
serves 2 ~ $2.62 per serving


6 chard leaves ($.90)
1 cucumber, sliced into small wedges ($.70)
1 cup mung bean sprouts ($.50)
1 carrot, shaved ($.15)
1 cup snow peas ($.80)
1 ripe avocado ($1.99)
3/4 cup water
1 tablespoon agave ($.20)
1 teaspoon dill
1/2 teaspoon salt

I wanted to make collard wraps, but the local store was fresh out of collards. Chard worked just as well. To make the "pocket" fold together smoothly, cut out the thickest part of the stem.


Stack the cucumber, mung beans, shaved carrots, and snow peas on the chard leaf. Add a dollop of avocado dressing and fold over.

To make the avocado dressing, using a bullet type blender and puree one avocado, water, agave, dill, and salt until very smooth. This will take a few minutes.





calories: 243
fat: 13 gr
carbs: 31 gr
protein: 6 gr



Dinner
Barbeque
serves 2 ~ $3.69 per serving


12 oz mushrooms, sliced ($1.58)
1/2 pineapple, cut into chunks ($2.50)
1 medium onion, sliced into rings ($.10)


3 zucchini, cut into noodles ($1.79)


barbeque sauce


1/2 cup sun dried tomatoes($.50)
5 dates, pitted ($.50)
1 tablespoons agave ($.20)
1 tablespoon olive oil ($.10)
2 teaspoons apple cider vinegar ($.10)
1 cup pineapple juice or water
1 clove garlic
tablespoon chopped onion
1 teaspoon brown spicy mustard
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne


This is just as thick and hearty as any barbeque ... although I wasn't sure what to call it!

First, soak the sun dried tomatoes and dates in the pineapple juice or water for about 20 minutes to soften. Juice the core of the pineapple for juice, or just use water. Then, in a bullet type blender, puree all the sauce ingredients until very smooth.


Toss the barbeque sauce with the mushrooms, pineapple, and sliced onion then pour onto a lined dehydrator tray. Dehydrate at under 118 degrees for about an hour.


Cut the zucchini into noodles. (It's optional, but you can marinate and slightly dehydrate the noodles before using.) Spoon the barbeque mixture over the top.





calories: 446
fat: 8 gr
carbs: 95 gr
protein: 10 gr




Dessert
Froodles and Meatballs
serves 2 ~ $1.80


1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
1 cup strawberries ($.50)
2 tablespoons agave ($.40)
1 mango, sliced into noodles ($1.49)
1/2 cup coconut flakes ($.30)

I thought this was fun. I was going to try to make ice cream into noodles, but this seemed a lot easier!


It's probably easiest to make the meatballs first. In a food processor fitted with an "S" blade, process the walnuts and raisins until the mix begins to stick together. Form into balls just slightly smaller than a tablespoon each and set aside.
In a small or bullet type blender, puree the strawberries and agave until very smooth. Slice and mango into noodles and mound on plates. Add some coconut flakes. Place the meatballs on top and pour the strawberry sauce over.





calories: 566
fat: 31 gr
carbs: 67 gr
protein: 6 gr



Total cost for the day: $9.86
total calories: 1,659
total fat: 71 gr
total carb: 251 gr
total protein: 30 gr





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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!


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  • 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, September 16, 2013

Raw Food Recipe Menu: September 15, 2013





Breakfast
Broccoli Leaf and Beet Juice

serves 2 ~ $1.50 per serving

12 large broccoli leaves
2 beets, with greens ($1.50)
1 cucumber ($.50)
1 apple ($.50)
juice of 1 lemon ($.50)

Broccoli leaves look absolutely succulent and I've always wanted to do something with them. They make a terrible salad, but are excellent for juicing.

For this liquid breakfast, juice the lemon by hand and run the rest of the ingredients through a juicer. The broccoli leaves can be kind of rough on most juicers. Another way to juice them is to chop them and then blend them in the blender with a small bit of water and then strain through a mesh strainer or nut milk bag.




calories: 163
fat: 1 gr
carbs: 38 gr
protein: 6 gr




Lunch
Stuffed Tomatoes

serves 2 ~ $4.09 per serving

5 oz spinach ($1.29)
2 tablespoon olive oil ($.20)
1/2 cup cashews ($2.00)
1 tablespoon lemon juice
1 clove garlic
8 oz mushrooms ($2.29)
1 medium onion, diced ($.20)
salt
pepper
3 lbs tomatoes ($2.00)

Start by massaging the spinach with some olive oil. Just drizzle the olive oil over the leaves and rub and squeeze them with your (clean) hands. This will cause them to soften and wilt some.

Chop the mushrooms and dice the onion. In a small bullet type blender, puree the cashews, lemon juice, and garlic until very smooth. Stir this into the spinach. Salt and pepper to taste at this point. Then, let the spinach sit for a few minutes to continue softening.

Cut the very top off several tomatoes. Scoop out the walls and the seed chambers to make a little pocket. Spoon the spinach mixture into the pocket.

These can be eaten like this, which I think I prefer, or dehydrated for a half hour or so until warm.





calories: 383
fat: 27 gr
carbs: 28 gr
protein: 15 gr



Dinner
Watermelon Mango Soup

serves 4 ~ $1.95 per serving

8 cups watermelon, chopped ($2.50)
2 mangoes, chopped ($3.00)
1 large cucumber, chopped ($.50)
1 jalapeno pepper, minced ($.10)
1 red bell pepper, finely chopped ($1.00)
1 medium onion, finely chopped
2 tablespoon olive oil ($.10)
juice of 1 lime ($.60)
1/2 teaspoon salt
1/4 teaspoon pepper
crushed pepper flakes (see below for how-to)

It's just not summer without some kind of fruit soup, and watermelon soup is one of my favorites. I make it several time or more in a summer. I wanted to change it up just a bit but still keep the watermelon in there and this is what happened.

Chop five cups of the watermelon into small, bite sized pieces. Chop and mince the mango, cucumber, jalapeno, red bell pepper, and onion and add to a large bowl.

Put the remaining three cups of watermelon in a blender with the olive oil, salt, and pepper. Blend well for a few minutes. The oil will combined with the watermelon and make a nice, creamy base for the soup. Once blended, pour over the chopped ingredients and stir.

Serve with a squeeze of lime juice and some crushed pepper flakes (use purchased crushed red pepper flakes or see below to make your own). A small drizzle of olive oil goes well, too.

This soup can also be served in the shell of the watermelon, as shown below. Just take care when getting the flesh out. Use a spoon to scrape the inside of the shell to get most of the watermelon out .. although it doesn't have to be perfect by any means. Cut a small flat part on the bottom so it will stand up right, and wrap with a dish towel at the base if you need more stability.





calories: 357
fat: 11 gr
carbs: 68 gr
protein: 5 gr





Crushed Pepper Flakes


It's simple to make crushed pepper flakes of your own like I've done here with some extra Jalapenos from the garden.

Just select your favorite pepper or mix of peppers. Cut off the stem end. Dry in the dehydrator for about 24 hours. Once entirely dry and brittle, put the peppers in a bag and crush with a rolling pin or something similar. These can be used in the same way as crushed red pepper flakes, although they will look just a bit different and usually be hotter. I like using just a pinch sprinkled on ... well, on just about anything.

The flakes can be stored in a bag or jar and will remain fresh for several months or more if kept cool and very dry.

Make sure to protect your hands if they're sensitive. And never touch or rub your face or eyes after working with peppers.









Dessert
Mango Parfait

serves 2 ~ $1.60 per serving

1/2 cup cashews ($2.00)
2 tablespoons agave ($.40)
pinch salt
8 oz mango chunks ($.80)
cacao nibs


Simple, simple, simple. This comes together in about 5 minutes.

Make the cashew cream first. Put the cashews, agave, and salt in a bullet blender and puree until very smooth. Layer with the mango chunks. Top with cacao nibs, if desired.





calories: 312
fat: 14 gr
carbs: 43 gr
protein: 7 gr



Total cost for the day: $9.95
total calories: 1,215
total fat: 53 gr
total carb: 177gr
total protein: 34 gr

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