Monday, February 24, 2014

Raw Food Recipes Menu February 23, 2014: Sweet and Savory Juices




“If you want something you’ve never had, you must be willing to do something you’ve never done.”
~ Thomas Jefferson

I'm on day 12 of a 30 day juice fast/feast. I've resisted juicing all along because it seemed like it would be so expensive. The truth is, it IS expensive. Most days I'm staying at $10 a day or less, but not all (this day goes slightly over). That said, I feel amazing. I've lost weight, my skin is like baby skin, my physical and mental energy seems boundless, and I've been making excellent progress at the gym. I'll be sticking with this for at least 30 days total and am pretty excited to see what happens :)

I'm not hungry at all, and I make a huge batch of mixed juice and drink it all day long. But that can get boring. Here are some tasty combinations that have made juicing even more interesting for me. You can add any of these juices to a regular or juicing menu, or do it for the full day.


Breakfast
Beet & Lemon Super Juice
$1.65 per serving ~ makes one serving




This is amazing first thing in the morning. I didn't peel the lemon and just cut a hunk off and threw it in with the beets.

ingredients
  • 2 beets ($1.00)
  • 1 apple ($.50)
  • 1/4 lemon ($.15)

instructions
  1. Process all ingredients through a juicer.


Lunch
Watermelon Tomato Gazpacho Juice
$3.40 per serving ~ makes one serving



OMG, this is my all-time favorite juice. It's spicy, savory, and can be served with optional salt, pepper, and red pepper flakes.

ingredients
  • 1/2 small watermelon ($2.00)
  • 2 tomatoes ($1.00)
  • 3 stalks celery ($.15)
  • 1/2 jalapeno pepper ($.10)
  • 1/2 small yellow onion ($.05)
  • 1/4 lime, unpeeled if organic ($.10)
  • 2 cloves garlic 
  • salt (optional)
  • black pepper (optional)
  • crushed red pepper flakes (optional)

instructions
  1. Process all ingredients through a juicer. 
  2. Add salt, black pepper, and crushed red pepper flakes as desired.


Dinner
Pineapple Cucumber Juice
$3.25 per serving ~ makes one serving




This is another spicy juice and I love it!

  • 1/2 pineapple, with most of peel cut off ($2.00)
  • 2 cucumbers ($1.00)
  • 1/2 jalapeno pepper ($.10)
  • 1/2 small yellow onion ($.05)
  • 1/4 lime, unpeeled if organic ($.10)
  • 2 cloves garlic
  • salt (optional) 
  • black pepper (optional)
  • crushed red pepper flakes (optional) 
instructions
  1. Process all ingredients through a juicer. 
  2. Add salt, black pepper, and crushed red pepper flakes as desired.

Dessert
Coconut Orange Chocolate Drink
$2.30 per serving ~ makes one serving




I no longer crave things like this every day as I get farther along in this juice fast, but every once in a while a chocolate treat really hits the spot. Yes, I realize cocao powder isn't a juice (it's an imperfect world), but everyone is different and this is what I've allowed myself.

ingredients
  • 1 cup coconut water ($1.00)
  • 1 cup orange juice ($1.00)
  • 3 tablespoons cacao powder ($.30)
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon cayenne
  • 3 droppers stevia 
  • 10 ice cubes

instructions
  1. Process all ingredients in a blender until very smooth and creamy.


Super Salad with Balsamic Tahini Dressing
$4.00 per serving ~ makes 1 serving
 



Not everyone is juicing, so when lunching with a friend on Sunday, I made this salad. It was an amazing salad, too, I can't wait to have one! Salads are the only thing I'm craving so far!

ingredients

salad
  • 1 head green leaf lettuce ($1.70)
  • 1 carrot ($.05)
  • 1/2 cucumber ($.25)
  • 1 tomato ($.50)
  • 1/4 onion, sliced 

dressing
  • 3 tablespoons balsamic vinegar ($.30)
  • 3 tablespoons tahini ($.60)
  • 2 tablespoons coconut aminos (agave or maple syrup works well, too) ($.60)
  • 1teaspoon parsley flakes
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
instructions
  1. Assemble salad
  2. Whisk together the dressing ingredients and pour over salad. 


Total Cost for the Day (Juice Only): $10.60
 

Monday, February 17, 2014

Raw Food Recipes Menu: February 16, 2014 ... Juicing on a Budget



I've been into raw foods for almost ten years but am just now doing my first juice feast/fast. Ironically, one of the things that always held me back was how expensive I figured it would be. Curiosity {always!} gets the best of me eventually, so last week I decided to try a 10 day juice fast and see if I could juice on $10 a day or less. 

For me, it's day five and everything is great. Not only do I feel wonderful (lots of energy, sleeping well, skin feels great, losing a few pounds, etc.), but I've been able to do it for $10 a Day (or Less). Here's a day long juicing menu with the prices I've been paying for things.

Just remember to make sure you get enough juice. About 3-4 quarts will provide 1000 calories or so. Cucumbers, carrots, and bagged apples are quite economical. I have not used all organic produce, but do when I can and when it's available.

Also, make sure to drink water while juicing. It make feel like you're getting plenty of fluids from drinking all that juice, but adding in an additional quart or so of water will ensure you stay hydrated.




Breakfast
1 serving ~ $2.50 per serving

ingredients

  • 2 beets ($1.00)
  • 2 oranges ($1.00)
  • 5 carrots  ($.50)

instructions
  • Process all ingredients through a juicer.







Lunch
1 serving ~ $3.00 per serving


ingredients
  • 10 stalks celery ($1.00)
  • 4 apples ($2.00)

instructions
  • Process all ingredients though a juicer.



Dinner
1 serving ~ $3.50 per serving

ingredients
  • 10 stalks celery ($1.00)
  • 2 cucumbers ($1.00)
  • 1/4 head cabbage ($.50)
  • 1 lb carrots ($1.00)
instructions
  • Process all ingredients through a juicer.




Dessert
1 serving ~ $.30 per serving

I love chocolate, and having a small chocolate something has kept me happily juicing and feeling like I can do this as long as I want or need to. This isn't going to compared to a creamy shake made of bananas, but for being just cocao powder, water, and stevia, it's quite good.

ingredients
  • 10 ice cubes
  • 1 cup water
  • 3 tablespoons cacao powder ($.30)
  • 2-3 droppers stevia
instructions
  • Place all ingredients in a blender and process until smooth and frosty.






Total Cost for the Day: $8.80





Winter's almost over, but it still looks like Narnia out there! What are you doing to enjoy the last of the snow?





Monday, February 10, 2014

Raw Food Recipes Menu: February 9, 2014




Breakfast
Strawberry Banana Beet Smoothie

serves 2 ~ $1.70 per serving


  • 1 beet, peeled and chopped ($.50)
  • 2 cups frozen strawberries ($1.20)
  • 4 bananas, sliced and frozen ($.80)
  • 2 cups almond milk ($.90)
  • a few drops stevia, optional


The magenta color of beets is one of my favorites, and they taste super sweet paired with fruit. In a blender, puree all ingredients until very smooth. I added a few beet shavings to the top. 
nutritional information:      calories: 337       fat: 4 gr       carbs: 78 gr       protein: 6 gr





Lunch
Beet and Carrot Salad

serves 2 ~ $2.85 per serving





  • 2 beets, sliced ($1.20)
  • 3 carrots, sliced ($.40)
  • 1 medium onion, sliced
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons lemon juice ($.40)
  • 2 tablespoons agave ($.20)
  • 1 clove garlic, pressed
  • 5 ounces spinach ($2.29)
  • 1/4 cup walnuts ($1.00)
  • salt and pepper


This salad is really convenient. I sliced and marinated the veggies the night before and let them sit in the fridge until lunch the next day and just tossed them in with the spinach.

Slice the beets, carrots, and onions thinly into a lidded container, I use a zip lock box. Whisk together the olive oil, lemon juice, agave, and garlic and pour over the veggies. Put the lid on and shake to distribute the dressing well. Put in the fridge for a few hours or up to two days. Toss with a generous helping of spinach, some chopped or whole walnuts, salt and pepper, and a bit of the marinade.
nutritional information:        calories: 378       fat: 24 gr       carbs: 40 gr      protein: 6 gr
 
 
 

Dinner
Stuffed Bell Peppers

serves 2 ~ $3.70 per serving
 
 
  • 12 oz sliced mushrooms ($2.50)
  • 1 medium onion, sliced ($.10)
  • 1 carrot, grated
  • 3 tablespoon olive oil ($.30)
  • 3 tablespoon balsamic vinegar ($.30)
  • 3 tablespoon agave ($.30)
  • 1 teaspoon salt
  • 2 red bell peppers ($3.00)
  • 1 1/2 cups cooked wild rice (or 1 1/5 cup cauliflower "rice") ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • pinch cayenne

In a medium bowl, whisk together the olive oil, vinegar, and agave. Add the mushrooms, onion, and carrot and toss to coat. Spread out on a lined dehydrator sheet and dehydrate at 115 degrees for about two hours, or until softened and a bit darker in color.

Mix the dehydrated mushroom mix with cooked wild rice or raw cauliflower rice. (Make cauliflower rice by processing cauliflower in a food processor fitted with an "S" blade ... process until the cauliflower is chopped into tiny, rice sized pieces.) Then, add the olive oil, agave, and a pinch of cayenne, and stir to combine.

Cut the tops off the bell peppers, and clean out the inside. Spoon in the rice and mushroom mix. Serve as is, or dehydrate further until the pepper softens. This can be done in an oven set on low with the door left ajar.
 
nutritional information:       calories: 334       fat: 20 gr       carbs: 19 gr      protein: 9 gr
 
 
 
Dessert
Chocolate Cashew Tarts
serves 2 ~ $1.80 per serving




ingredients

crust
  • 1/2 cup almonds (or cashews) ($1.00)
  • 1/2 cup raisins ($.50)

filling
  • 1/2 cup cashews ($1.00)
  • 1/4 cup water for blending
  • 3 heaping tablespoons cocoa powder (or carob powder) ($.60)
  • 3 tablespoons agave ($.60)
  • pinch salt
directions

  • In a food processor fitted with an "S" blade, process the almonds and raisins until the mixture begins to stock together. 
  • Press the mix into the bottom and sides of two five inch tart pans, or plastic wrap lined cupcake tins, to form the crust.
  • In a small blender, puree the water and almonds until very smooth. 
  • Add the remaining ingredients and puree until smooth.
  • Divide between the two crusts and fill to the top.
  • Add some chopped almonds as a topping, and refrigerate for at least an hour before serving, to allow the tarts to cool and firm.

nutritional information:       calories: 482      fat: 27      carbs: 53      protein: 14 gr
Total cost for the day: $10.10
total calories: 1,831
total fat: 75 gr
total carb: 187 gr
total protein: 35 gr
Today's meals are a dime over budget. But I think a Valentine's menu is the perfect place to splurge ...

Monday, February 3, 2014

Valentine's Day rePast ... 4 Love-ly Raw Food Recipes



This was originally posted in February 2010. How time flies! And the holiday of love and affection is in less than two weeks. I hope you'll enjoy these Valentine's Day ideas as much this time around.

Breakfast
Breakfast in Bed

serves 2 ~ $1.74 per serving

ingredients

2 avocados ~ ($1.49)
2 tablespoons agave ($.20)
salt & pepper

2 medium zucchini, thinly sliced ($1.29)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
1 tablespoon balsamic vinegar ($.10)
1 clove garlic, pressed
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon crushed red pepper flakes

One of the things I love about raw foods is they're naturally sexy. It's always beautiful and juicy and luscious without trying. I would think any raw food would be suitable for Valentine's Day. But, still, I wanted to make something just a bit themed around the day of amor ...

One of my favorite things is an avocado with a little bit of agave in the center and some salt and pepper ... although it's always reminded me of eggs (the look and feel, not the taste). So, this is meant to somewhat resemble what's thought of as a "traditional" breakfast. It's certianly hearty. Marinated and dehydrated zucchini make a crunchy "bacon." I was going to call it "green eggs and ham" ... but Dr. Seuss and Valentine's just didn't mix for me today.

The "bacon" has to be started the day before. Thinly slice the zucchini (peel, if not organic). Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, pepper, and red pepper flakes. Put the zucchini strips in a container or plastic bag and pour the marinade over, coating all the strips. Let marinate for about 2 hours and then arrange the strips on a teflex dehydrator sheet. Dehydrate for 2 hours then flip. Allow to dehydrate for several hours or overnight.

Making the "eggs" part of this is so simple. Slicing an avocado and arrange on a plate. Fill the holes with a small dollop of agave. Salt and pepper to taste.


calories: 599
fat: 43 gr
carbs: 41 gr
protein: 6 gr
Lunch
Dipped Fruit

2 servings ~ $1.25 per serving

ingredients

2 clementines ($.50)
2 kiwi, sliced ($1.00)
2 bananas, sliced($.30)

2 tablespoons coconut oil, melted ($.10)
2 tablespoons agave ($.20)
2 tablespoons cacao or cocoa powder ($.40)
pinch salt

This is easy if the cut fruit is chilled before dipping. I put mine in the freezer for about 10 or 15 minutes.

Coconut oil melts at 76 degrees F, so in the cold here, that means a crunchy chocolatey shell on the fruit. Melt the coconut oil over gentle heat. Placing it in a bowl with another bowl of hot water underneath is enough. Once the coconut oil is liquid, stir in the agave, cacao powder, and salt.

Dip the chilled fruit in the chocolate. The chocolate will harden on the cold fruit in just a few seconds and the chocolate shell should stay fairly hard at normal room temperature.


calories: 395
fat: 14 gr
carbs: 61 gr
protein: 3 gr

Dinner
Heart Beet Salad

serves 2 ~ $2.79 per serving

5 oz spinach ($1.49)
1/2 head radicchio ($1.40)
4 radishes ($.40)
1 red onion ($.59)
1 beet, including greens ($.89)

4 strawberries ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 cloves garlic, pressed
salt & pepper

I heart beets. I never even liked them before, cooked that is ... but raw beets are sweet and earthy and not overpowering at all. And who doesn't love a salad with red hearts all over it?

This is pretty simple. Just rinse the spinach, chop the radicchio and beet greens into strips, slice the radishes, and dice the onion and toss. Cut the beet very thinly (I used my food processor) and use a knife or kitchen scissors to cut the beet slices into heart shapes. Arrange on the salad.

Make the dressing by pureeing the strawberries, olive oil, agave, garlic, and salt & pepper in a blender until smooth and creamy. I found I actually prefer a salad dressing without the strawberries and if I make this again, I would omit them and just whisk the dressing ingredients together.



calories: 165
fat: 14 gr
carbs: 20 gr
protein: 4 gr

Dessert
Cheezcake

serves 2 ~ $2.13 per serving

ingredients

crust

1/2 cup walnuts ($.50)
1/2 cup raisins ($.50)
1 tablespoon cacao or cocoa powder ($.20)
pinch salt

filling

3/4 cup cashews ($1.25)
1 banana ($.20)
1 lemon, juice and zest ($1.00)
1 teaspoon vanilla ($.20)
1/2 cup water
pinch salt

6 strawberries ($.60)

Nothing says Valentine's day like heart shaped sweet things ... although this cheezcake is awesomely good in any shape.

In a food processor with the "S" blade, process all the crust ingredients for a few minutes until it starts sticking together. I really wanted a chocolate crust but if you don't, the cocoa or cacao powder can be omitted.

Press the crust mixture into a small tart pan or other suitable container. I used a large, heart shaped cookie cutter, which just happened to be the perfect size (and shape!).

In a blender, puree the banana, lemon juice and zest, vanilla, and salt. Add the cashews and as much water as needed for blending. I let this blend on high for about 4 minutes. I have a small, regular blender and so heat wasn't much of a problem. Adjust your method to your blender. The goal is for the filling to be velvety smooth and creamy.

Pour the filling into the crust. Cover and freeze for at least 3 hours. To serve, if necessary, unmold your cheezcake. This is going to depend on what container you've used and might required gently heating the outside of the container. Dipping the mold in hot water will generally work.

Puree the strawberries to use as a sauce.

OK, do you REALLY want the nutritional information for this one?


calories: 635
fat: 40 gr
carbs: 80 gr
protein: 13 gr



Total cost for the day: $7.91
total calories: 1,794
total fat: 103 gr
total carb: 202 gr
total protein: 26 gr

XOXO









Here's a pic of Kathy Hemingway Desruisseau's photo of the Mango Tahini Dressing from this week's 7 Day Raw Meal Plans ... Get your own 7 Day Raw Meal plan at the link below.



 
"Anything is possible, if you have the right plan ... "
 



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