Monday, April 7, 2014

Raw Food Recipe Menu: April 6, 2014



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Breakfast
Wild Green Smoothie
serves 1 ~ ($.80 per serving)

big handful dandelion greens
2 bananas, frozen ($.30)
1 orange ($.50)
1 cup water
8 ice cubes

The word Dandelion comes from the French, Dent de Lion ... teeth of the lion. That's an old dandelion seed packet above. The jagged, tooth-like leaves, and yellow flowers are super easy to identify (top photo) and it grows nearly everywhere throughout spring and summer. Whenever foraging for wild edibles, just be certain you know what you're picking. Be familiar with what's edible but also what may be toxic or poisonous.

For this morning drink, I just put all the ingredients in a blender and pureed until smooth.


calories: 314
fat: 2 gr
carbs: 78 gr
protein: 7 gr

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Lunch
Mango Salad
serves 2 ~ $2.32 per serving

1 mango, diced ($.98)
1 avocado, diced ($.88)
1 medium onion, finely chopped ($.20)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.10)
juice of one lime ($.69)
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 to 1/4 teaspoon cayenne pepper
1 teaspoon red pepper flakes
1 bunch leaf lettuce ($1.69)
microgreens

I also love spicy and sweet together, like the mango and cayenne that tops this salad. For this salad, I chopped the avocado, mango, and onion, and added the olive oil, agave, lime juice, salt, pepper, cayenne, and red pepper flakes. I mixed this well and let stand and somewhat marinate for a few minutes. Then I spooned it over a bed of leaf lettuce and dandelion greens. I planted the microgreens in a flat with an inch or so of potting soil and snipped them off about 8 days later.

 

calories: 362
fat: 22 gr
carbs: 45 gr
protein: 6 gr

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Dinner
Greens and Grapes
serves 2 ~ $1.62 per serving

1 bunch mixed greens ($1.69)
1 cup green and red grapes ($.45)
1 medium onion, sliced ($.20)
1/4 cup walnuts ($.30)
2 tablespoons olive oil ($.20)
2 tablespoons agave or other sweetener ($.20)
2 tablespoons apple cider vinegar ($.20)
1 clove garlic, pressed
1/2 teaspoon salt
1/4 teaspoon pepper


This is a pretty and fairly light salad that was perfect for a summer dinner.

I put the grapes, walnuts, and onions on a bed of mixed greens and dressed them with a basic vinaigrette of olive oil, agave, vinegar, salt, pepper, and garlic whisked together until emulsified.

 

calories: 390
fat: 24 gr
carbs: 46 gr
protein: 7 gr

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Dessert
Mango Ice Cream
serves 4 ~  $.84 per serving

2 mangoes ($1.96)
2 bananas ($.30)
1 avocado ($.88)
2 tablespoons agave or other sweetener ($.20)
1/2 to 1 cup water for blending
pinch salt

Raw ice creams seem almost too good to be true. I'm still amazed at how healthy and delicious these are, and yet so incredibly simple to make. 

This can be made in a food processor with an "S" blade or blender, either one. Puree all ingredients until very smooth, then process in an ice cream maker until firm. If you don't have an ice cream maker, just place in the freezer and stir every so often until firm.

 

calories: 230
fat: 8 gr
carbs: 58 gr
protein: 2 gr

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Total cost for the day: $5.58
total calories: 1,296
total fat: 56 gr
total carb: 227 gr
total protein: 22 gr

1 comment:

  1. This is Really nice Tips. Thanks to sharing wonderful Tips.

    ReplyDelete

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