Raw Food Rehab is one of my favorite online communities. Led by Penni Shelton, the support and friendship there is just phenomenal. Below are a few holiday themed recipes from the Raw Food Rehab community, which they've put together into a Raw for the Holidays ebook. These are from a previous version, but I highly recommend you check out the newest, too.
Pumpkin Pie Smoothie
by Melinda Gill
serves 1 ~ $1.14 per serving
1 sweet potato or yam ($.59)
2 tablespoons agave ($.40)
1 teaspoon pumpkin pie spice
1 frozen banana ($.15)
1 3/4 cup water
All the recipes I've made here today are from Raw for the Holidays, a collaborative ebook effort from Raw Food Rehab and the lovely Penni Shelton. RFR is a tremendously supportive and active online raw food community with almost 7,000 members from all over the world.
This smoothie is packed full of beta carotene. A high speed blender would work best, but it can be done in a regular blender.
Put all ingredients into a high speed blender and blend until smooth and creamy. Add crushed ice for a thicker consistency, if desired.
fat: 1 gr
carbs: 86 gr
protein: 4 gr
Cream of Spinach Soup
serves 2 ~ $1.69 per serving
3-4 cups fresh baby spinach ($.90)
2 cloves garlic
1 teaspoon onion powder
1 medium avocado ($1.49)
1 cup warm water
1 golden apple, cored and chopped ($.59)
1 cup cashew milk (almond milk is also fine) ($.40)
1 teaspoon lime juice
salt & freshly cracked pepper to taste
I've become such a fan of raw soups. This one has just a hint of sweetness from the apple. It also would be the smoothest when made in a high speed blender, but my regular one worked well, too.
Using a high speed blender, combine all ingredients, adding the spinach a little at a time. Serve in a warmed bowl.
fat: 15 gr
carbs: 46 gr
protein: 11 gr
by Penni Shelton
serves 4 ~ $2.10 per serving
3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)
This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too.
Combine the apples, celery, pecans, cranberries, grapes and mayo in a large mixing bowl and gently toss to combine. This recipe can be stored in the refrigerator, but it is recommended to eat within 8 hours of making. Serve on a bed of lettuce leaves.
*for the cashew mayo:
1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)
Add everything but the oil to a Vita Mix or other blender, processing on high until creamy. Starting at a lower speed, drizzle the olive oil through the hole in the top of the blender lid. This mayo should keep for a couple of weeks in the refrigerator or for several months if stored in a freezer bag in the freezer.
fat: 40 gr
carbs: 31 gr
protein: 5 gr
Raw Deep Dark Chocolate Molds
24 pieces ~ $.61 a piece (number of pieces will vary with size of mold)
1 cup cacao butter* ($6.00)
1 cup cacao powder ($7.00)
1/2 cup agave syrup ($1.60)
pinch sea salt
1/2 teaspoon vanilla extract
*or coconut oil if you don’t want to special order, but it will melt quicker
Have cacao butter into shavings. A cup of dry cacao butter will not be the same as a liquid cup. Cut more than you need and then let any extra re-harden to use again. Melt cacao into liquid by heating water in a saucepan on the stove and place another bowl on top with the cacao butter in it. It will melt from the steam of the water. In a large bowl, mix or whisk together cacao butter and cacao powder. Then add agave. Agave is heavy and it will settle so whisk well. Taste and adjust agave as desired. Add salt and vanilla.
To add interest and variety of flavor, you can add any of the following: shredded coconut, goji berries, raisins, or chopped nuts.
Pour the melted chocolate in little silicone chocolate molds, or pour into a big parchment lined baking dish or cookie sheet. Chill in the freezer. It may take about a half hour to an hour to set up. Pop chocolate out of molds when done (it’s done when the color changes). Check for uniformity. If you used a big glass dish, use a knife to break into blocks. Store in the refrigerator.
fat: 10 gr
carbs: 8 gr
protein: 1 gr
Total cost for the day: $5.54
total calories: 1,235
total fat: 66 gr
total carb: 171 gr
total protein: 21 gr