Monday, March 31, 2014

Raw Food Recipe Menu: March 30, 2014

 
Breakfast
Banana Splits
serves 2 ~ $.59 per serving
2 bananas ($.30)
1/4 lb strawberries ($.37)
1 tablespoon fine coconut flakes ($.05)
2 tablespoons coconut oil, melted ($.05)
2 tablespoons agave ($.20)
1 tablespoon cacao or cocoa powder ($.20)
pinch salt
I'm totally in favor of the desert for breakfast idea! Strawberries are starting to come into season here, so it makes it easy to have an awesome breakfast.
Just quarter the bananas and divide between two bowls. Add sliced strawberries and sprinkle with coconut flakes. In a small cup, mix together the coconut oil, agave, cacao powder, and salt until it's like a chocolate syrup. Spoon over the fruit. If the fruit is cold, the chocolate syrup will harden up almost immediately. If not, just stick in the fridge until it does.
 
calories: 311
fat: 17 gr
carbs: 55 gr
protein: 2 gr
 
Lunch
Strawberry Salad
serves 2 ~ $1.95 per serving
1/2 head romaine ($.95)
dandelion and other greens
3/4 lb strawberries ($1.12)
6 radishes ($.30)
1 medium onion ($.05)
1 avocado ($.88)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.20)
1/4 teaspoon salt
1/4 teaspoon pepper
Chop the romaine and greens. Toss with the onion, radish, strawberries, and avocado. Whisk together the oil, vinegar, agave, garlic, salt and pepper until blended. If you'd like the dressing emulsified, add the oil slowly as you whisk. Spoon over salads.
 
calories: 449
fat: 37 gr
carbs: 51 gr
protein: 6 gr
 
Dinner
Spring Noodles
serves 2 ~ $1.98 per serving
2 medium zucchini, noodled ($2.30)
1 medium onion, chopped ($.05)
1/2 lb baby snap peas ($.80)
1 carrot, grated ($.10)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons apple cider vinegar ($.20)
2 cloves garlic, pressed ($.10)
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon red pepper flakes
noodled verb: to improvise, experiment, or think creatively; to make or devise freely as an exercise or experiment
 
I used to think breaded and fried was the only way to eat zucchini. Now, I'm totally into raw zucchini noodles. They're so easy to make and have a wonderful but mild flavor of their own, so they work well with just about everything. 
Make noodles out the zucchini with a spiralizer, grater, or with a vegetable peeler. Toss the noodles together with the whole snap peas, chopped onion, and grated carrot. In a small cup, whisk together the oil, agave, vinegar, garlic, salt, pepper, and red pepper flakes. Toss with the noodles until coated. These can be served as is, or marinated for an hour or so, or gently dehydrated for a bit.
 
calories: 343
fat: 14 gr
carbs: 46 gr
protein: 10 gr
 
Dessert
Mango Cheese Cake
3 servings ~ $1.48 per serving
1/2 cup walnuts ($1.00)
3 tablespoons ground flax seeds ($.15)
10 dates ($1.00)
1 tablespoon coconut oil ($.05)
pinch salt
1 avocado ($.88)
2 ripe bananas ($.30)
1 mango ($1.49)
juice of one lemon ($.59)
1 tablespoon coconut oil ($.05)
4 tablespoons agave ($.40)
I'm not sure this can rightly be called a cheese cake. The filling is nut free, and the crust uses just a bit of walnuts. It's creamy and sweet and just a bit sour. Whatever its rightful name, it's delicious!
In a food processor with an "S" blade, process the walnuts, ground flax seeds, dates, and coconut oil until the mix will stick together. This can take a couple minutes. Press this crust mix into the bottom of an 8" pie pan or spring form pan, or whatever container you prefer. I used five inch pans which made two pies that could be shared.
In the food processor, again with the "S" blade, process the avocado, banana, mango, lemon juice, and coconut oil until very creamy and smooth, which may take a few minutes. Ripe avocados work best with the recipe.
Pour into the crust lined pan (or pans) and freeze until firm. Let thaw for about 20 minutes before serving.
 
calories: 410
fat: 26 gr
carbs: 29 gr

protein: 5 gr
 

Total cost for the day: $6.98
total calories: 1,513
total fat: 94 gr 
total carb: 161 gr 
total protein: 23 gr

Monday, March 24, 2014

Raw Food Recipe Menu: March 23, 2014

 
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Breakfast
Plum Pie
serves 3 ~ $2.47 per serving

1/2 cup walnuts ($1.00)
1/2 cup raisins ($.85)
3 plums, sliced thinly ($3.00)
3 tablespoons coconut butter ($1.65) 
2 tablespoons coconut nectar ($.40)

banana ice cream ($.50)
blackberry puree

In a food processor fitted with an "S" blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.

In the food processor, again with the "S" blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top. 

This goes really well with a bit of banana ice cream and a bit of blackberry puree.

 

calories: 396
fat: 19 gr
carbs: 60 gr
protein: 6 gr


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Lunch
Salad with Blackberry Dressing
serves 2 ~ $1.50 per serving

1 head romaine, chopped ($1.29)
6 leaves kale, chopped ($.50)
2 carrots, shaved or sliced ($.20)
2 ribs celery, sliced ($.20)
1 medium onion, thinly sliced

4 tablespoons blackberry sauce (see dessert recipe below) ($.50)
2 tablespoons olive oil ($.20)
 teaspoon apple cider vinegar ($.10)

salt and pepper to taste

I love blackberries and this is my new favorite salad dressing. And yes, this is the second salad of the day. It's not true that a raw and vegan lifestyle means living on salads, but any healthy diet includes lots of them. It's a good thing they taste so great!

This is a simple salad, assembled with chopped romaine, sliced carrots (I used a vegetable peeler), and sliced celery and onions. The dressing really makes this wonderful, even though it's also incredibly simple. Just puree the blackberry sauce, olive oil, and apple cider vinegar until smooth. This is a small batch, but can be doubled, tripled or more and stored in the fridge for up to a week.

 

calories: 381
fat: 16 gr
carbs: 58 gr
protein: 9 gr
 
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Dinner
Corn Chips and Salsa
serves 2 ~ $2.15 per serving

chips
2 cups corn kernels ($1.30)
1 red bell pepper ($.50)
1 medium onion
1 jalapeno ($.05)
2 tablespoons olive oil ($.20)
1 teaspoon crushed red pepper flakes

1 tablespoon olive oil for tray

Now I know I really should get a nine tray Excalibur dehydrator. I'd make tons of these chips with it.
To make, just put all ingredients in a food processor fitted with an "S" blade and process until almost smooth. Spread out about 1/8 inch thick on lined dehydrator trays that have been liberally coated with olive oil. Dry for about two hours, then flip and peel the liner off. Dry for another several hours or overnight until dry and crispy. Break into chip sized pieces.

salsa
2 ripe red tomatoes, diced ($1.00)
2 green tomatoes, diced (or tomatillos) ($1.00)
1 medium onion, minced
1 jalapeno, minced ($.05)
4 tablespoons chopped cilantro, optional ($.10)
juice of one lime ($.50)
1 tablespoon apple cider vinegar ($.10)
 1/2 teaspoon salt, or to taste

Assemble all ingredients and stir to combine. Really, it's that easy. Serve with corn chips.

 

calories: 377
fat: 22 gr
carbs: 45 gr
protein: 9 gr
 
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Dessert
Caramel Apple Pie
serves 6 ~ $1.60 per serving
crust
1 cup walnuts ($3.00)
1 cup raisins ($1.00)

filling
5 apples ($3.00)
1/2 cup raisins ($.50)
4 tablespoons agave ($.40)
4 tablespoons lemon juice ($.40)
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice ($.10)

caramel
4 tablespoons almond butter ($.80)
2 tablespoons agave ($.40)
2 tablespoons olive oil ($.20)
4 tablespoons water

This may possibly be the best apple pie I've ever had. 

Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify.

In a food processor fitted with the "S" blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm. 

In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.

Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream.


calories: 462
fat: 24 gr
carbs: 64 gr
protein: 6 gr
 
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Total cost for the day: $7.72
total calories: 1616
total fat: 81 gr
total carb: 227 gr
total protein: 30 gr

Monday, March 17, 2014

Raw Food Recipe Menu: March 16, 2014 ... Happy St. Patrick's Day!






Green is associated with Saint Patrick's Day because it is the color of spring, of Ireland, and of the shamrock. Enjoy these green recipes today and any day!


Breakfast
Green Smoothie (or Popsicles)
makes one batch ~ $2.40 per batch

This recipe is really two recipes in one! It's a recipe for a green smoothie, and also a recipe for spinach popsicles! You can make one, either, or both!

You'll need:

  • 2 bunches of spinach ($1.80)
  • 3 bananas, sliced and frozen ($.60)
  • 1 to 2 cups water
  • a little stevia, which is optional

 Blend the water and spinach in a blender until smooth. The add the frozen bananas and a little stevia and blend again on high speed until smooth.

For a smoothie, just drink it like it is.

For popsicles, pour the mixture into popsicle trays and freeze for several hours or overnight.

This recipe can be doubled or tripled if you're really hungry!

Here's our recipe video!








Lunch
Green Pea Soup
serves 2 ~ $1.70 per serving
 

Not all peas are created equal. There are "snap peas," which have edible pods, and "shell peas," which have inedible pods and the larger peas inside are the parts used. This recipe calls for shelled peas, which can be fresh or frozen. Frozen peas will work really well, though they may not be raw.

ingredients
  • 2 cups peas ($1.75)
  • 1 avocado ($1.49)
  • 1 1/2 cups almond milk ($.70)
  • 1 small onion ($.15)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
directions
  • Set aside a half cup of the peas. 
  • In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
  • Salt and pepper to taste.
  • Pour in bowls and top with the reserved peas and minced onion.
nutritional information 

calories: 298      fat: 19 gr      carbs: 34 gr      protein: 12 gr
 Dinner
Cucumber Salad
serves 2 ~ $2.75 per serving
ingredients
  • 2 cucumbers ($1.00)
  • 1 medium onion ($.05)
  • 1/2 avocado ($.75)
  • 2 tablespoons olive oil ($.20) 
  • 1 teaspoon  tarragon
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon black pepper
  • 5 oz arugula ($3.50)
  • red pepper flakes
This is super simple and it's the dressing that makes it creamy and delish.
In a small bullet type blender, puree about half of one of the cucumbers, a couple onions slices, the half avocado, olive oil, tarragon, salt and pepper until very creamy and smooth. This will take a couple minutes.
Slice the rest of the cucumbers and onion and toss with the arugula. Dress and add a few crushed red pepper flakes.
Store any leftover dressing in the refrigerator for up to a week.
nutritional information:       calories: 307      fat: 49 gr      carbs: 40 gr      protein: 9 gr



 Dessert
Pistachio Ice Cream
serves 2 ~ $1.19
ingredients
  • 1 ripe avocado ($.88)
  • 4 ripe bananas ($.60)
  • 2 tablespoons agave ($.20)
  • 1 teaspoon vanilla extract ($.20)
  • pinch salt
  • 1/4 cup pistachios ($.50)
Fruit and nuts. That's all this is, but it feels like a treat ...
In a food processor with the "S" blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.
If you don't have an ice cream maker, just freeze the puree and stir every half hour or so until it's firm, adding the pistachios just before firm.
 
nutritional information:       calories: 552      fat: 22 gr      carbs: 92 gr      protein: 8 gr
 

Thursday, March 13, 2014

Raw Food Beverage Recipe: Coconut Orange Chocolate Drink

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.

Tuesday, March 11, 2014

Raw Food Juice Recipe: Pineapple Cucumber Juice

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.

Monday, March 10, 2014

Raw Food Recipe Menu: March 9, 2014


Breakfast
Iron Rich Smoothie 
serves 1 ~ $2.20 per serving

a few handfuls spinach ($.80)
1 banana ($.30)
4 tablespoons nutiva hemp protein powder ($.60)
1 orange, peeled and sectioned ($.50)
1 tablespoon ground flax seeds
1 cup water for blending
1 dropper stevia (optional)

I have reason to believe my iron intake may have been a bit low lately, so I've been having this smoothie several times a week. It's not only full of iron, but also contains the amino acid Lysine as well as Vitamin C which helps increase iron absorption. The vitamin C comes from the orange, Lysine from the hemp protein, and both the hemp protein and spinach contain iron.

It's super simple, just combine all ingredients in a blender and puree until smooth.


calories: 335
fat: 9 gr
carbs: 49 gr
protein: 19 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

I had a downright aversion to beets until I tried Jenny Cornbleet's shaved beet salad. Now, I really like them. Not love, but like. And that's quite a change. By the way, if you experience beeturia, don't worry, it's harmless ... although it can indicate iron deficiency.

This salad is also 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.

 
calories: 378
fat: 24 gr
carbs: 40 gr
protein: 6 gr



Dinner
Mushroom Alfredo
serves 2 ~ $2.25 per serving

8 oz mushrooms ($2.20)
1 medium onion, quartered and sliced ($.10)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
2 tablespoons balsamic vinegar ($.20)
1 clove garlic
1/2 teaspoon salt
1/2 cup walnuts ($.50)

2 zucchini, sliced into noodles ($1.29)

This really satisfied a desire for something heavier and substantial.

Put the mushrooms and onions in a bowl or lidded tub. Whisk together the olive oil, agave, balsamic vinegar, and salt. Pour over the mushrooms and onions. Let sit for about an hour. Pour onto a lined dehydrator tray and dehydrate for about an hour or so. It's not intended to dry, just to intensify the flavor and color a bit.

When the mushrooms and onions are dehydrated, take half of them and put in a blender with the walnuts and about 3/4 cups water. I use a bullet type blender for this because it's such a small amount. Puree until very smooth, which may take a few minutes.

Noodle the zucchini and top with the sauce and the mushrooms that were set aside. Salt and pepper to taste.

 

calories: 361
fat: 26 gr
carbs: 25 gr
protein: 12 gr


Dessert
Baked Apples
serves 2 ~ $2.00 per serving

4 apples ($2.00)
1/4 cup walnuts ($1.00)
1 tablespoon raisins ($.20)
4 tablespoons agave ($.20)
1 tablespoon lemon juice ($.40)
 1 tablespoon olive oil ($.10)
1 teaspoon cinnamon

This makes the whole house smell wonderful while it's dehydrating.
Peel and slice each apple. Carve out the center of each slice, except for the slice that will be on the bottom, this will keep the filling from falling out. Stack up the slices and fill the center cavity with the chopped walnuts and raisins. Whisk together the agave, lemon juice, olive oil, and cinnamon and spoon into the center. Dehydrate for about three hours, until the apple is soften and warm.


calories: 307
fat: 14 gr
carbs: 47 gr
protein: 1 gr

  
Total cost for the day: $9.30
total calories:  1,381
total fat: 73 gr
total carb: 161 gr
total protein: 38 gr

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