Tuesday, May 6, 2014

Raw Food Recipe Menu: May 4th, 2014

 
 
 
Breakfast
Avocado Strawberry Salad
serves 2 ~ $2.45 per serving




ingredients
  • 18 stawberries ($2.50)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil 
  • pinch salt
  • 2 avocados ($2.00)
  • 1 small onion ($.20)


This goes together really fast, so make the strawberry sauce first and set aside.

For the strawberry sauce, in a bullet type blender, puree six strawberries, the agave, balsamic vinegar, and olive oil until very smooth.

Slice the avocado and arrange on a plate.  Thinly slice the remaining strawberries and place on top of the avocado. Sprinkle on a bit of minced onion as well.

Spoon on the strawberry sauce.


nutritional information:       calories: 398     fat: 31 gr      carbs: 35 gr      protein: 3 gr





 
 
Lunch
Summer Salad with Cucumber Dressing
serves 2 ~ $2.63 per serving
 






ingredients
  • 5 ounces arugula ($2.50)
  • 1 cucumber, sliced ($.50)
  • about 12 cherry tomatoes ($1.00)
  • 1 medium onion ($.10)
dressing
  • 1 cucumber peeled and chopped ($.50)
  • 2 tablespoons olive oil ($.10)
  • 2 tablespoons lemon juice ($.40)
  •  1 tablespoon agave ($.10)
  • 1 teaspoon tarragon ($.05)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • edible flowers for garnish
Raw food is usually effortlessly pretty and photogenic, but this salad was unusually so. I love these viola's. They've kept going all summer long and are still at it. I'll bring them inside when it starts to get cold and see if I can nurse them along for a while.
Assemble the salad. I used a white cherry tomato I grew this year, called Italian Ice, but any cherry tomato will do. 
dressing
In a bullet type blender, puree all the dressing ingredients until smooth and creamy.
There are all sorts of edible flowers that can be grown in a home garden. I've used viola's and a pansy here, but other common edibles are rose, impatiens, nasturtium, carnation, cornflower, day lily, dandelion, fuchsia, gladiola, lilac, lavender, marigold, violet, and nearly all edible herb flowers. Just make sure you always know what you're eating.
 
nutritional information:       calories: 258      fat: 16 gr      carbs: 34 gr      protein: 5 gr



Dinner
Taco Salad
serves 2 ~ $3.55 per serving
 



ingredients
  • 1/4 cup walnuts ($1.00)
  • 1 large tomato ($1.00)
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 head romaine ($2.30)
  • 1 medium onion, thinly sliced ($.20)
  • 1 small jalapeno, sliced
  • 1 ripe avocado ($.1.00)
  • black olives ($.50)
  • green olives ($.50)

  • 4 tablespoons cashew cream ($.60) {recipe below}

directions
  • Make the walnut taco meat first and set aside.
  • In a food processor fitted with an "S" blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
  • To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives. 
  • Top with a couple scoops of cashew cream.

cashew cream 

  • 1/2 cup cashews ($2.00)
  • 1/2 cup water
  • 1 tablespoon lemon juice ($.20)
  • 1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.

nutritional information:       calories: 398      fat: 30 gr      carb: 26      protein: 13


 
 
Dessert
Banana Split with Chocolate Sauce
2 servings ~ $1.13 per serving


 

ice cream
  • 2 bananas, frozen in chunks ($.30)
  • 2 tbsp cocoa or cacao powder ($.40)
  • pinch salt
  • water for blending

fudge sauce

  • 3 tbsp agave (or date paste) ($.30)
  • 3 tbsp olive oil ($.30)
  • 2 tbsp cocoa or cacao powder ($.20)
  • pinch salt

toppings
  • 1 banana, sliced in half both ways ($.15)
  • 4 chopped strawberries ($.20)
  • 2 tbsp chopped walnuts ($.20)

This chocolate sauce is like the really thick fudge found in jars. Very yummy with banana ice cream over sliced bananas.

Mix up the sauce first. It only takes a minute. Stir together the agave or date paste, olive oil, cocoa/cacao powder, and salt. Stir well until creamy and gooey and set aside. I suppose a bigger batch would last quite a while in the refrigerator, since there's really nothing in it to go bad. But I can't imagine it lasting even a day around here.

Put the frozen banana chunks in a food processor with a pinch of salt and the 3 tbsp cocoa or cacao powder (omit the cocoa and add a couple tsp of vanilla instead, if desired). Add just enough water to help process. It takes a bit of scraping down the sides, but this will churn up into smooth, creamy, soft serve ice cream.

Slice the bananas into bowls, using a half banana for each serving. Put on a few scoops of the chocolate ice cream. Top with the chocolate fudge sauce, strawberries, and walnuts.



nutritional information:      calories: 480      fat: 26 gr      carbs: 67 gr      protein: 8 gr



Total cost for the day: $9.76
total calories: 1,534
total fat: 103 gr
total carb: 162 gr
total protein: 29 gr

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