Monday, January 6, 2014

Raw Food Recipe Menu: January 5, 2014







Breakfast
Avocado Eggs and Cantaloupe
serves 2 ~ $2.42 per serving

 

ingredients
  • 2 zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon liquid smoke
  • 1/2 cantaloupe ($2.05)
  • 2 avocados ($1.49)
  • 2 tablespoons agave ($.20) {optional}
  • salt and pepper

I love avo eggs, and the sweet cantaloupe and savory zucchini strips really go well together. The zucchini strips need to be made a little bit ahead of time. I dehydrated mine just long enough to soften them, about two hours. These can be dehydrated overnight and put together the next morning.

Peel the zucchini and slice into very thin strips. This can be done on a mandoline slicer or with a sharp knife. In a small cup, whisk together the olive oil, agave, balsamic vinegar, salt, onion powder, garlic powder, and liquid smoke. Pour over the zucchini strips (a lidded container works well, I use a zip lock box). Once coated, lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight, or until softened.

To assemble, just slice the cantaloupe and wrap with the softened zucchini slices. Cut the avocados in half, put a dollop of agave in the center, and sprinkle with a bit of salt and pepper.


nutritional information:       calories: 411      fat: 27 gr       carbs: 42 gr      protein: 5 gr




Lunch
Apple Avocado Soup
serves 2 ~ $1.44 per serving


 
ingredients
  • 1 avocado, chopped ($.88)
  • 2 medium apples, peeled and chopped ($1.29)
  • 1 tablespoon chopped onion
  • handful arugula leaves ($.50) 
  • 2 tablespoons olive oil ($.20)
  • 2 cups water, for blending
  • minced onion
  • salt and pepper to taste
  • red pepper flakes
 
directions

  • Set aside a few arugula leaves for garnish. 
  • In a blender, combine the avocado, apples, chopped onion, arugula leaves, olive oil, and water, and puree until very smooth. 
  • Salt and pepper to taste, and garnish with a few chopped arugula leaves, some finely minced onion, and red pepper flakes. 
nutritional information:      calories: 275      fat: 18 gr      carbs: 42 gr      protein: 7 gr
 
 
 
 
 Dinner
Mimi Kirk's Simple Mediterranean Salad
serves 2 ~ $3.82 per serving




ingredients
  • 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 new 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
 
 
 
Dessert
Chocolate and Blonde Macaroons
 24 pieces ~ $.58 each



ingredients
  • 1 cup almonds ($2.00)
  • 1 cups brazil nuts ($2.32)
  • 20 dates ($8.00)
  • 1 cup finely shredded coconut ($1.20)
  • 2 tbsp cocoa or cacao powder ($.30)
  • 1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that's not fast and easy. These are no exception.

In a food processor with an S blade, process all ingredients, except the cocoa powder, until finely chopped and it all starts to clump together. This takes a minute or two.

Using a plastic rounded tablespoon or melon scooper, scoop out and press to make a half sphere. Use half the mixture to make regular coconut macaroons. Add the cocoa or cacao powder to the remaining mixture and process until well incorporated and then shape with the tablespoon or scooper.


nutritional information:       calories: 143      fat: 7 gr      carbs: 19 gr      protein: 3 gr
 
 
 
Total cost for the day: $8.84
total calories:  1,246
total fat: 72 gr
total carb: 122 gr
total protein: 20 gr

2 comments:

  1. I made the apple avocado soup today, and it was delicious and easy. I omitted the olive oil though.

    ReplyDelete
  2. Mediterranean salad looks great - can't wait to try it!

    ReplyDelete

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