Monday, June 9, 2014

Raw Food Recipe Menu: June 8, 2014



Breakfast
Watermelon Cooler
serves 2 ~ $.92 per serving
1/4 watermelon, chunked and frozen ($1.25)
1 lemon, juiced ($.59)
This was perfect on a hot, humid morning. And it's easy, too.
Chunk and freeze a quarter of a watermelon the night before (or freeze extra so there's always some on hand). Let barely thaw for a minute or two. Then just puree in a blender with the lemon juice. Add a little stevia, if desired.
 
calories: 252
fat: 2 gr
carbs: 63 gr
protein: 5 gr
Lunch
Mango Cucumber Noodles
serves 1 ~ $2.28 per serving
1 mango ($.89)
1 cucumber ($.69)
1 medium onion, sliced ($.05)
1 tablespoon lime juice ($.10)
1 small jalapeno, thinly sliced ($.05)
1 tablespoon olive oil or red pepper oil ($.10)
1 tablespoon coconut nectar or agave ($.40)
salt and pepper
This menu was heavy on the fruits today. Cool and juicy just seem perfect for this time of year. I bought some coconut nectar from Natural Zing a few weeks ago and have used it here. A liquid sweetener much like agave, it has a unique flavor, but also seems to go with everything. The description says it's raw and vegan. The only downside is it's a bit more expensive than agave, coming in at $.37 per tablespoon.
To put this together, just cut the cucumber and mango into noodle sized strips. I do this by slicing lengthwise and then using a knife to slice off thin noodles, as I've shown below. Arrange on a plate and add some thinly sliced onion. In a small cup, whisk together the lime juice, coconut nectar, and olive oil. Pour over top. Add a bit of salt and pepper.
calories: 386
fat: 14 gr
carbs: 68 gr
protein: 6 gr

Dinner
Raspberry Salad
serves 2 ~ $3.09 per serving

1 head romaine, chopped ($2.29)
6 ounces raspberries ($2.99)
2 stalks celery ($.10)
1 red onion ($.30)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.20)
2 tablespoons almonds ($.10)

Most everything I make here in the blog is under $3.00 per serving. This is an exception but definitely worth it.


To make the vinaigrette, puree the olive oil, agave, half the raspberries, and a quarter teaspoon of salt (or more, to taste) until smooth and creamy. This works best in a bullet type blender.

Assemble the remaining ingredients, and top with the raspberry vinaigrette.
 
calories: 345
fat: 21 gr
carbs: 38 gr
protein: 7 gr

Dessert
N'Ice Cream Pops
serves 1 ~ $.80 per serving
2 ripe bananas, sliced and frozen ($.30)
1 cup strawberries, frozen ($.50)
These remind me of those little low calorie snacks so many companies make now. They're quite small, but still make a good snack or dessert.The number of pops will depend on the molds used. I really like these because I can keep them on hand and have one here and there during the day.
In a food processor with an "S" blade, process the banana and strawberry until smooth. Spoon into popsicle molds and freeze for a few hours until firm. Remove by dipping mold in warm water.
calories: 256
fat: 1 gr
carbs: 65 gr
protein: 4 gr

Total cost for the day: $7.09
total calories:  1,239
total fat: 38 gr
total carb: 234 gr
total protein: 22 gr

2 comments:

  1. Hi, Lisa. That Breakfast Watermelon Cooler looks similiar to something I've made. What a refreshing treat to enjoy on a hot summer day.

    ReplyDelete

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