Monday, March 24, 2014

Raw Food Recipe Menu: March 23, 2014

 
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Breakfast
Plum Pie
serves 3 ~ $2.47 per serving

1/2 cup walnuts ($1.00)
1/2 cup raisins ($.85)
3 plums, sliced thinly ($3.00)
3 tablespoons coconut butter ($1.65) 
2 tablespoons coconut nectar ($.40)

banana ice cream ($.50)
blackberry puree

In a food processor fitted with an "S" blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.

In the food processor, again with the "S" blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top. 

This goes really well with a bit of banana ice cream and a bit of blackberry puree.

 

calories: 396
fat: 19 gr
carbs: 60 gr
protein: 6 gr


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Lunch
Salad with Blackberry Dressing
serves 2 ~ $1.50 per serving

1 head romaine, chopped ($1.29)
6 leaves kale, chopped ($.50)
2 carrots, shaved or sliced ($.20)
2 ribs celery, sliced ($.20)
1 medium onion, thinly sliced

4 tablespoons blackberry sauce (see dessert recipe below) ($.50)
2 tablespoons olive oil ($.20)
 teaspoon apple cider vinegar ($.10)

salt and pepper to taste

I love blackberries and this is my new favorite salad dressing. And yes, this is the second salad of the day. It's not true that a raw and vegan lifestyle means living on salads, but any healthy diet includes lots of them. It's a good thing they taste so great!

This is a simple salad, assembled with chopped romaine, sliced carrots (I used a vegetable peeler), and sliced celery and onions. The dressing really makes this wonderful, even though it's also incredibly simple. Just puree the blackberry sauce, olive oil, and apple cider vinegar until smooth. This is a small batch, but can be doubled, tripled or more and stored in the fridge for up to a week.

 

calories: 381
fat: 16 gr
carbs: 58 gr
protein: 9 gr
 
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Dinner
Corn Chips and Salsa
serves 2 ~ $2.15 per serving

chips
2 cups corn kernels ($1.30)
1 red bell pepper ($.50)
1 medium onion
1 jalapeno ($.05)
2 tablespoons olive oil ($.20)
1 teaspoon crushed red pepper flakes

1 tablespoon olive oil for tray

Now I know I really should get a nine tray Excalibur dehydrator. I'd make tons of these chips with it.
To make, just put all ingredients in a food processor fitted with an "S" blade and process until almost smooth. Spread out about 1/8 inch thick on lined dehydrator trays that have been liberally coated with olive oil. Dry for about two hours, then flip and peel the liner off. Dry for another several hours or overnight until dry and crispy. Break into chip sized pieces.

salsa
2 ripe red tomatoes, diced ($1.00)
2 green tomatoes, diced (or tomatillos) ($1.00)
1 medium onion, minced
1 jalapeno, minced ($.05)
4 tablespoons chopped cilantro, optional ($.10)
juice of one lime ($.50)
1 tablespoon apple cider vinegar ($.10)
 1/2 teaspoon salt, or to taste

Assemble all ingredients and stir to combine. Really, it's that easy. Serve with corn chips.

 

calories: 377
fat: 22 gr
carbs: 45 gr
protein: 9 gr
 
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Dessert
Caramel Apple Pie
serves 6 ~ $1.60 per serving
crust
1 cup walnuts ($3.00)
1 cup raisins ($1.00)

filling
5 apples ($3.00)
1/2 cup raisins ($.50)
4 tablespoons agave ($.40)
4 tablespoons lemon juice ($.40)
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice ($.10)

caramel
4 tablespoons almond butter ($.80)
2 tablespoons agave ($.40)
2 tablespoons olive oil ($.20)
4 tablespoons water

This may possibly be the best apple pie I've ever had. 

Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify.

In a food processor fitted with the "S" blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm. 

In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.

Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream.


calories: 462
fat: 24 gr
carbs: 64 gr
protein: 6 gr
 
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Total cost for the day: $7.72
total calories: 1616
total fat: 81 gr
total carb: 227 gr
total protein: 30 gr

3 comments:

  1. everything looks phenomenal. can't wait to try that corn chip recipe!

    ReplyDelete
  2. Looks fantastic! The question is: Should everyone be eating like this? http://bit.ly/1doj70u

    ReplyDelete
  3. I did not see the recipe for the blackberry sauce. What is the quantity?
    Belinda

    ReplyDelete

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