Monday, June 30, 2014

Raw Food Recipe Menu: June 29, 2014

  Breakfast
Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
 
 
 
Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe.
ingredients
  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped
directions
  • In a blender, combine all ingredients and puree until very smooth.
  • Garnish with a few chopped almonds, if desired.
nutrition information, per serving      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr     
 
 
 
 
Lunch
Lime Chipotle Avocados
serves 1 ~ $2.05 per serving





ingredients
  • 1 avocado ($1.50)
  • 2 tablespoons agave or date paste ($.20)
  • 2 tablespoons lime juice ($.20)
  • 1/2 to 1 scant teaspoon chipotle seasoning ($.05)
  • 1 tablespoon chopped chives ($.10)
  • salt and pepper to taste

This makes a great little snack, but is also substantial enough to be lunch. 

Simply cut an avocado in half and pour a tablespoon of agave and lime juice in the seed cavity of each half. Sprinkle on the chipotle seasoning (I just use Mrs. Dash, but any will do), add some chopped chives, and salt and pepper to taste.



 



nutritional information:      calories: 389      fat: 27 gr      carb: 33 gr      protein: 4 gr
 
 
 
 
 
Dinner
Portobello Marinara with Pasta
serves 2 ~ $3.70 per serving
 
 

 
 
ingredients
 
 
mushrooms
  • 2 portobello mushrooms ($3.00)
  • 1 large onion, thinly sliced ($.40)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 tablespoon agave ($.20)
  • 1 clove garlic, pressed ($.10)
  • 1/2 teaspoon favorite herb blend
  • 1/2 teaspoon salt
zucchini pasta
  • 2 medium zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon lemon juice ($.10)
  • 1 tablespoon agave ($.10)

marinara sauce
  • 1 large tomato ($1.00)
  • 1/2 cup sun dried tomatoes ($1.00)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon basil
  • 1/2 teaspoon powdered garlic
  • 1/2 teaspoon salt
  • salt and pepper
directions
  • Brush off the mushrooms with a soft towel. Remove the gills underneath, if desired, by rubbing them gently with a finger (they should come off fairly easily). Slice the mushrooms into 1/2 inch slices.
  • Whisk together the olive oil, balsamic vinegar, agave, garlic, herb blend (I used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and onion to coat well. Spread out on a dehydrator sheet and dehydrate for about an hour.
  • While the mushrooms are warming, slice the zucchini into pasta noodle sized strips. I keep intending to get a spiralizer, but so far a vegetable peeler works well to make noodles. Whisk together the remaining ingredients and toss to coat. Let stand for about 45 minutes.
  • In a food processor, fitted with an "S" blade, process all marinara ingredients until very smooth.
  • Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.     
 
nutritional information       calories: 338       fat: 21 gr      carbs: 33 gr      protein: 7 gr
 
 
 
 
 Dessert
Chocolate Truffles
makes about 24 truffles ~ $.38 per truffle 
 

This is a very basic and super simple chocolate truffles recipe.
ingredients 
  • 2 cups almonds ($5.00) 
  • 1 ½ cups dates, pitted and chopped ($3.00) 
  • 1/2 cup cocoa powder ($1.20) 
  • Cocoa powder for rolling


directions
  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes a minute or so.
  • Add in the dates and cacao powder.
  • Process again until the mixture begins to clump together.
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
  • Roll each truffle lightly in cocoa powder.

Store in the refrigerator for up to 3 days. Makes about 24 truffles.


nutritional information for 2 truffles:       calories: 206       fat:12 gr       carb: 22 gr        protein: 6 gr
 
 
 
Total cost for the day: $7.79
total calories: 1,241
total fat: 71 gr
total carb: 143 gr
total protein: 24 gr
 

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