Monday, January 20, 2014

Raw Food Recipe Menu : January 19, 2014 ... plus all NEW Raw Meal Plans w/ GIVEAWAY

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


  • 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.

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

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

Portobello Marinara with Pasta
serves 2 ~ $3.75 per serving

This is a warm and hearty dish, sure to satisfy during the colder months.

  • 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


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

Molten Cupcakes
serves 3 ~ $1.08 per serving

  • 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) 


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

Raw Meal Plans are back and better than ever!

I was so pleased that so many of you enjoyed the meal plans I was making last year. Hundreds of you purchased them and I got lots of glowing feedback. Many stuck with the plans each and every week and I received reports of weight loss, improved blood sugar profiles, and healing on all levels.

I was happy!

Then I took a break to write a book! (Which you can pre-order below!) Which also made me very happy ... but didn't leave much time to write and organize meal plans!!

Now that the book writing is mostly done, all new meals are available. I think you'll like them and find them very helpful!

Week One
Available Now

The idea is the same ...

Each 7 Day Meal Plan has:

Made with the healthiest, freshest ingredients ...

Week One
Available now!

The meal plans also include:

Raw Meal Plans will help you ... 

A brand new meal plan, with new recipes and old favorites, will be published every week ... Friday at Noon, so you can do your grocery shopping over the weekend!

Here's a short video ...

All New Recipes!

Raw Food Meal Plan Calendar for this week ...

Week One
Available now!

I'm giving away a month of meal plans to one reader. To enter the giveaway, just leave a comment below. Tell me how a meal plan can help you! Or, just tell me what you're up to!
(please make a new comment for each entry)
POST the giveaway on your blog, FB page, etc.

FOLLOW my blog using Google Friend Connect.
FOLLOW me on Twitter!
Follow me on Pinterest!

TWEET about the giveaway ...

Winner announced next Friday, January 24th.


  1. This would be sooo helpful to me! I am currently a vegan due to a number of health issues but would like to make the transition to raw this year and have been quite intimidated by the process. A month of meal plans would take out all of the questioning and grocery store list anxiety! *fingers crossed*

  2. Tweeted!

  3. Followed on Pinterest - Tiffany Liley-Williamson

  4. Liked on Fb - Tiffany Liley-Williamson

  5. Hi, Lisa. CONGRATS on your upcoming book release! I'll add it to my wish list. : )

  6. I blogged about your blog post/giveaway.

  7. I tweeted the link to my blog post about giveaway.

  8. Thanks for this wonderful giveaway. I'm passionate about raw food and would like to include a routine and more raw meal on my regular menu. However, sometimes, I'm not sure where to your plan would be a wonderful help.

  9. I follow you and your page on Facebook (Jessica Eagle)

  10. I twitted your giveaway:

  11. I follow you on facebook :)

  12. A meal plan would help me to save money and also stay on track eating raw food. Quite often I suddenly am hungry and if I don't have an idea in mind of what to make for a meal, I cannot think of what to make, and when I do I don't have all of the ingredients. In addition, buying a lot at the grocery store that looks good, then not using it and basically adding to the compost bin in the end is wasting our money. Thank you for this wonderful giveaway!!! :)

  13. I would love to win so I could get that kick to finally go raw!

  14. I would love to win so I could get that kick to finally go raw!

  15. Congrats on your book!! :) I have just begun making raw meals for a very ill friend. A month of your wonderful meal plans would be a huge help to me and would a be healthy and delicious blessing for her!!


  16. Just found your blog. Never thought of eating raw before and don't know much about it! Everything looks delicious and I'm excited to try it and get my husband onboard too!

  17. Those look really good. Eating raw would probably help my family. I think my son might have ADHD, and honestly, I think if he cut out all the processed food and garbage he eats, there would be an improvement. I'm definitely going to hop over and like your pages!

  18. I follow your blog on a daily basis and sometimes I try some of your recipes. Eating raw will help me with my running projects (or at least ... I hope to get more energy :) )
    fan on your fbpage :)
    Greetings Paula ( )

  19. I love your recipes! The meal plans would make life so much easier for me. I need to change my diet to improve my health and hopefully recovery from several autoimmune conditions. Would love to win!

  20. I have shared this give away on Facebook :-)

  21. I use meal plans to help me think of new ideas for meals or recipes. Sometimes I get stuck in a rut eating the same things day after day. Having suggestions handy helps keep me on track :)

  22. I would love to transition into a 100% raw diet, I have liked trying some of the dishes.

  23. I loved the first week.Looking forward to more.



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