Monday, August 18, 2014

Raw Food Recipe Menu: August 17, 2014 ... and Easy Affordable Raw!

 
 
 
 
Breakfast
Fruit and Cream
2 servings ~ $1.19 per serving

  • 1 banana ($.20)
  • 1 mango ($.98)
  • 2 tablespoons walnuts ($.25)
  • 2 tablespoons raisins ($.15)
  • 2 cups almond milk ($.80)


Fruity Pebbles, Froot Loops, Trix ... most commercial cereals try to imitate fruit. Why not just have fruit?

Any fresh or dried fruit combination would work. For this, I've used a sliced banana, diced mango, and some walnuts and raisins topped with almond milk.


nutritional information:       calories: 345        fat: 12 gr       carbs: 62 gr       protein: 4 gr
 
 
 
Lunch
Blood Orange Salad with Blood Orange Dressing
$2.70 per serving
 
 
 
 
 
dressing
  • 1 blood orange ($.90)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 dropper stevia

salad
  • 1 head green leaf lettuce or romaine, chopped ($1.80)
  • 1 blood orange, peeled and sectioned ($.90)
  • 2 green onions, thinly sliced ($.10)
  • 2 tablespoons chopped pistachios ($.40)
  • 2 tablespoons raisins or dried cranberries ($.30)
  • 1/2 cup arugula sprouts or alfalfa sprouts ($.50)
Peel and section the blood orange. Then, in a blender, puree all the dressing ingredients until very smooth.

Assemble the salad and add the dressing.

I've peeled the blood oranges and then pulled the sections apart, leaving the membranes intact. They contain nutrients and fiber that I didn't want to discard. They aren't quite as pretty or photogenic as without, and some people find the membranes bitter tasting. These can be easily cut away, if desired.





 
nutritional information:      calories: 245      fat: 13 gr      carb: 45 gr      protein: 4 gr  
 
 
 
 
 
Dinner
Wilted Greens
serves 2 ~ $2.29 per serving
 
 
 
 
  •  1 large zucchini, thinly sliced ($.89)
  • 1 large onion, thinly sliced
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 2 tablespoons agave ($.20)
  • 1/2 teaspoon salt
  • large pinch cayenne
  • 10 drops liquid smoke 

  • 1 bunch kale ($1.89)
  • 1 small bunch assorted greens ($.69)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 1 tablespoons agave ($.10)
  • 2 cloves garlic, pressed
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
 
Wilted greens seem to be traditional in just about every culinary history. It's sometimes thought of as a German or southern specialty. I like how the wilting process softens the greens just a little. The dish is usually made with greens that are wilted by pouring hot bacon and bacon fat over them.This recipe achieves the same goal in a healthier and kinder version.
 
To make the "bacon," put the sliced zucchini and onions in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, salt, cayenne, and liquid smoke and pour over them, coating well. Put the lid on a shake a few times, for good measure. Pour onto a lined dehydrator sheet and dehydrate for about two hours at 110 degrees.
 
Put the kale in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, garlic, salt, and pepper and pour over the kale. Massage for a minute or two to evenly coat. Put the lid on and shake container every so often to recoat the kale. Let this marinate and "wilt" while the zucchini is dehydrating. Add the other greens for the last half hour, since they're far more delicate than the kale.
Put the wilted greens on a plate and spoon on the zucchini "bacon" and any drippings.


 
nutritional information:      calories: 371      fat: 28 gr      carbs: 29 gr      protein: 5 gr
 
 
 
 
 Dessert
Chocolate Raspberry Tart
serves 6 ~ $1.12 per serving




 
ingredients
  • 1 cup walnuts ($2.00)
  • 1 cup raisins ($1.00)
  • pinch salt
  • 1 ripe avocado ($.88)
  • 2 ripe bananas ($.30)
  • 3 tablespoons agave ($.60)
  • 1/4 cup cacao or cocoa powder ($.80)
  • 1/2 teaspoon vanilla
  • 2 tablespoons coconut oil ($.20)
  • pinch salt
  • 3 ounces raspberries ($1.00)

This is just a basic chocolate avocado/banana tart, and one of my favorites. 

In a food processor with an "S" blade, process the walnuts, raisins, and pinch salt. just until the starts sticking together a bit, which takes about a minute. Press into a tart plate and chill.


Again, in the food processor with an "S" blade, process the avocado, bananas, agave, vanilla, olive oil, and salt until very smooth. Pour into tart shell, top with raspberries, and chill until slightly more firm.






nutritional information:       calories: 284       fat: 16 gr       carbs: 35 gr       protein: 5 gr  
 
 
 
Total cost for the day: $7.30
total calories: 1,245
total fat: 69 gr
total carb: 171 gr
total protein: 18 gr
 
 
 
 
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Here's a peek at some of the recipe pics ... !
 
 
Purchase Easy Affordable Raw: How to go Raw on $10 a Day from any of these booksellers below!
 



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- See more at: http://www.rawon10.com/p/easy-affordable-raw-book.html#sthash.nFbTpoHD.dpuf
 
Purchase Easy Affordable Raw: How to go Raw on $10 a Day from any of these booksellers below!
 



http://www.amazon.com/?_encoding=UTF8&camp=1789&creative=390957&linkCode=ur2&tag=lisvig-20 http://www.booksamillion.com/p/Easy-Affordable-Raw/Lisa-Viger/9781592539291?id=5987805629079http://www.barnesandnoble.com/w/easy-affordable-raw-lisa-viger/1117158542?ean=9781592539291
- See more at: http://www.rawon10.com/p/easy-affordable-raw-book.html#sthash.nFbTpoHD.dpuf
 xoxo

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