Monday, March 10, 2014

Raw Food Recipe Menu: March 9, 2014


Breakfast
Iron Rich Smoothie 
serves 1 ~ $2.20 per serving

a few handfuls spinach ($.80)
1 banana ($.30)
4 tablespoons nutiva hemp protein powder ($.60)
1 orange, peeled and sectioned ($.50)
1 tablespoon ground flax seeds
1 cup water for blending
1 dropper stevia (optional)

I have reason to believe my iron intake may have been a bit low lately, so I've been having this smoothie several times a week. It's not only full of iron, but also contains the amino acid Lysine as well as Vitamin C which helps increase iron absorption. The vitamin C comes from the orange, Lysine from the hemp protein, and both the hemp protein and spinach contain iron.

It's super simple, just combine all ingredients in a blender and puree until smooth.


calories: 335
fat: 9 gr
carbs: 49 gr
protein: 19 gr


Lunch
Beet and Carrot Salad
serves 2 ~ $2.85 per serving

2 beets, sliced ($1.20)
3 carrots, sliced ($.40)
1 medium onion, sliced
2 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.40)
2 tablespoons agave ($.20)
1 clove garlic, pressed
5 ounces spinach ($2.29)
1/4 cup walnuts ($1.00)
salt and pepper

I had a downright aversion to beets until I tried Jenny Cornbleet's shaved beet salad. Now, I really like them. Not love, but like. And that's quite a change. By the way, if you experience beeturia, don't worry, it's harmless ... although it can indicate iron deficiency.

This salad is also really convenient. I sliced and marinated the veggies the night before and let them sit in the fridge until lunch the next day and just tossed them in with the spinach.

Slice the beets, carrots, and onions thinly into a lidded container, I use a zip lock box. Whisk together the olive oil, lemon juice, agave, and garlic and pour over the veggies. Put the lid on and shake to distribute the dressing well. Put in the fridge for a few hours or up to two days. Toss with a generous helping of spinach, some chopped or whole walnuts, salt and pepper, and a bit of the marinade.

 
calories: 378
fat: 24 gr
carbs: 40 gr
protein: 6 gr



Dinner
Mushroom Alfredo
serves 2 ~ $2.25 per serving

8 oz mushrooms ($2.20)
1 medium onion, quartered and sliced ($.10)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
2 tablespoons balsamic vinegar ($.20)
1 clove garlic
1/2 teaspoon salt
1/2 cup walnuts ($.50)

2 zucchini, sliced into noodles ($1.29)

This really satisfied a desire for something heavier and substantial.

Put the mushrooms and onions in a bowl or lidded tub. Whisk together the olive oil, agave, balsamic vinegar, and salt. Pour over the mushrooms and onions. Let sit for about an hour. Pour onto a lined dehydrator tray and dehydrate for about an hour or so. It's not intended to dry, just to intensify the flavor and color a bit.

When the mushrooms and onions are dehydrated, take half of them and put in a blender with the walnuts and about 3/4 cups water. I use a bullet type blender for this because it's such a small amount. Puree until very smooth, which may take a few minutes.

Noodle the zucchini and top with the sauce and the mushrooms that were set aside. Salt and pepper to taste.

 

calories: 361
fat: 26 gr
carbs: 25 gr
protein: 12 gr


Dessert
Baked Apples
serves 2 ~ $2.00 per serving

4 apples ($2.00)
1/4 cup walnuts ($1.00)
1 tablespoon raisins ($.20)
4 tablespoons agave ($.20)
1 tablespoon lemon juice ($.40)
 1 tablespoon olive oil ($.10)
1 teaspoon cinnamon

This makes the whole house smell wonderful while it's dehydrating.
Peel and slice each apple. Carve out the center of each slice, except for the slice that will be on the bottom, this will keep the filling from falling out. Stack up the slices and fill the center cavity with the chopped walnuts and raisins. Whisk together the agave, lemon juice, olive oil, and cinnamon and spoon into the center. Dehydrate for about three hours, until the apple is soften and warm.


calories: 307
fat: 14 gr
carbs: 47 gr
protein: 1 gr

  
Total cost for the day: $9.30
total calories:  1,381
total fat: 73 gr
total carb: 161 gr
total protein: 38 gr

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