Wednesday, April 30, 2014

Easy Affordable Raw: How to go Raw on $10 a Day ... Book Preview/Preorder Bonus

http://www.amazon.com/?_encoding=UTF8&camp=1789&creative=390957&linkCode=ur2&tag=lisvig-20

How many times have you thought, "I'd love to eat healthy, but it's just too expensive!"?
Easy Affordable Raw is a practical handbook and recipe book that makes the raw food lifestyle totally accessible for anyone, anywhere, even on a smaller budget.


Purchase Easy Affordable Raw: How to go Raw on $10 a Day from any of these booksellers below. Then, please enter your receipt number in the form below to receive extras and bonuses as soon as they are ready!



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






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Monday, April 28, 2014

Raw Food Recipe Menu: April 27, 2014


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Breakfast
Chia Porridge
serves 1 ~ $1.75 per serving

4 tablespoons chia ($.80)
1/2 cup water
1/2 apple, chopped ($.30)
2 tablespoons walnuts, chopped ($.25)
2 tablespoons raisins ($.20)
 1 tablespoon agave ($.20)
pinch cinnamon

This is super quick and super easy, and it tastes pretty good, too.

In a bowl, stir together the ground chia seeds and water. Let stand for a few minutes so it can gel. Add the chopped apple, chopped walnut, and raisins. Top with the agave and add a pinch of cinnamon, if desired.


calories: 341
fat: 18 gr
carbs: 57 gr
protein: 7 gr

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Lunch
Chard Pockets
serves 2 ~ $2.62 per serving

6 chard leaves ($.90)
1 cucumber, sliced into small wedges ($.70)
1 cup mung bean sprouts ($.50)
1 carrot, shaved ($.15)
1 cup snow peas ($.80)
1 ripe avocado ($1.99)
3/4 cup water
1 tablespoon agave ($.20)
1 teaspoon dill
1/2 teaspoon salt


I wanted to make collard wraps, but the local store was fresh out of collards. Chard worked just as well. To make the "pocket" fold together smoothly, cut out the thickest part of the stem.

Stack the cucumber, mung beans, shaved carrots, and snow peas on the chard leaf. Add a dollop of avocado dressing and fold over.
To make the avocado dressing, using a bullet type blender and puree one avocado, water, agave, dill, and salt until very smooth. This will take a few minutes.

 
 
calories: 243
fat: 13 gr
carbs: 31 gr
protein: 6 gr
 
http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG


 Dinner
Barbeque
serves 2 ~ $3.69 per serving

12 oz mushrooms, sliced ($1.58)
1/2 pineapple, cut into chunks ($2.50)
1 medium onion, sliced into rings ($.10)

3 zucchini, cut into noodles ($1.79)

barbeque sauce

1/2 cup sun dried tomatoes($.50)
5 dates, pitted ($.50)
1 tablespoons agave ($.20)
1 tablespoon olive oil ($.10)
 2 teaspoons apple cider vinegar ($.10)
1 cup pineapple juice or water
1 clove garlic
 tablespoon chopped onion
1 teaspoon brown spicy mustard
 1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne

This is just as thick and hearty as any barbeque ... although I wasn't sure what to call it!
First, soak the sun dried tomatoes and dates in the pineapple juice or water for about 20 minutes to soften. Juice the core of the pineapple for juice, or just use water. Then, in a bullet type blender, puree all the sauce ingredients until very smooth.

Toss the barbeque sauce with the mushrooms, pineapple, and sliced onion then pour onto a lined dehydrator tray. Dehydrate at under 118 degrees for about an hour.

Cut the zucchini into noodles. (It's optional, but you can marinate and slightly dehydrate the noodles before using.) Spoon the barbeque mixture over the top.

calories: 446
fat: 8 gr
carbs: 95 gr
protein: 10 gr

http://3.bp.blogspot.com/_3pN1vZYCsWk/S7iHNvYKByI/AAAAAAAAA5M/s5VXpS-VBzg/s1600/z+page+divider.JPG



 Dessert
Froodles and Meatballs
serves 2 ~ $1.80

1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
1 cup strawberries ($.50)
2 tablespoons agave ($.40)
1 mango, sliced into noodles ($1.49)
1/2 cup coconut flakes ($.30)


I thought this was fun. I was going to try to make ice cream into noodles, but this seemed a lot easier!

It's probably easiest to make the meatballs first. In a food processor fitted with an "S" blade, process the walnuts and raisins until the mix begins to stick together. Form into balls just slightly smaller than a tablespoon each and set aside.
In a small or bullet type blender, puree the strawberries and agave until very smooth. Slice and mango into noodles and mound on plates. Add some coconut flakes. Place the meatballs on top and pour the strawberry sauce over.


calories: 566
fat: 31 gr
carbs: 67 gr
protein: 6 gr
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Total cost for the day: $9.86
total calories: 1,659
total fat: 71 gr
total carb: 251 gr
total protein: 30 gr

Monday, April 21, 2014

Raw Food Recipe Menu: April 20, 2014

 
 
 
 
Breakfast
Blueberry Fool
serves 4 ~ $.62 per serving

ingredients
  • 1 cup nuts (cashews) ($1.00)
  • 2 ripe bananas ($.30)
  • juice of 1 lemon ($.69)
  • pinch of salt
  • 1/2 cup water for blending, as needed
  • 4 ounces blueberries, frozen and thawed ($.50)

  • whole blueberries
  • walnuts
  • agave

I was looking for ways to cut some of the fat in regular nut yogurt and decided to use ripe bananas and nuts in about equal amounts. This worked out wonderfully and as a bonus, eliminated the need for more sweetener.
 
A "fool" is basically a yogurt dish layered parfait style. Greek yogurt, which is very thick, is traditionally used. This yogurt isn't that thick as I've made it here, but could easily be thickened by draining some of the liquid through cheesecloth. 

In a blender, puree the bananas until very smooth. Add the nuts (I used cashews) and lemon juice and about a half cup water for blending. Puree on high for several minutes, until smooth and creamy. Refrigerate for at least a few hours. It will thicken quite a bit as it chills.

To make the "fool," take half the yogurt and puree with a handful of blueberries. In each serving bowl, put a spoon of regular yogurt and another of blueberry yogurt, add a few whole blueberries to the top. Garnish with a couple chopped walnuts and a drizzle of agave, if desired.
 
 
nutritional information:       calories: 268      fat: 38 gr      carbs: 24 gr      protein: 5 gr



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
Salad with the Best Salad Dressing Ever (Really!)
serves 6 ~ $1.60 per serving

 
I made this for an unexpected get together and ... wow. It may be the best salad dressing ever ... really! Certainly, it's the best I've had in recent memory.
Capers are the pickled berries of the caper bush. They're usually pickled in a salty brine and have a distinctive mustard flavor. They're a good source of rutin, which strengthens capillaries, and quercetin. Both are powerful antioxidants. I used a tablespoon of the caper brine in place of salt ... it adds a bit more of the yummy caper flavor. For the photo, I used the dressing on an arugula salad with olives, but it would be suitable with just about any salad.

ingredients

  • 1/3 cup olive oil ($.55)
  • juice and zest of one lemon ($.60)
  • 3 tablespoons agave ($.60)
  • 1 tablespoon soy sauce or bragg's liquid aminos ($.10)
  • 1 tablespoon dijon mustard ($.05)
  • 2 tablespoons capers ($.50)
  • 1 tablespoon caper brine
  • 2 tablespoons black olives ($.20)
  • 3 cloves garlic ($.05)
 
Three heads of lettuce or greens (to serve six) will add an additional cost of about $7.00.

 
directions

  • in a small bullet type blender, puree all ingredients until smooth ... about a minute.
  • Serve over lettuce or greens.

nutritional information:       calories: 262      fat: 14 gr      carb: 8      protein: 4     




Dessert
Maple Bacon Ice Cream
serves 2 ~ $1.00 per serving


I recently saw an old advertisement for a maple bacon ice cream from a fast food place. That seems like the perfect example of what not to eat, for all kinds of different reasons. But, being a big fan of the sweet and savory combo, I thought I'd try to see if I could make it vegan ... and raw. It's basically just a maple zucchini bacon over vanilla banana ice cream. Super easy.

ingredients
  • 1 zucchini, sliced 1/4" thick ($.70)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons maple syrup ($.40)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 small clove garlic
  • 1/2 teaspoon liquid smoke
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt

Slice the zucchini into strips about 1/4" thick. In a small bowl, whisk together the remaining ingredients. Toss with the zucchini until well coated, then dehydrate for several hours or overnight, until just a little bit crunchy but pliable.







Tear the zucchini bacon into pieces and serve over vanilla banana ice cream with maple syrup.  To make the ice cream, slice and freeze four bananas. When ready to use, grind them in a food processor with one teaspoon vanilla and a splash of almond milk. Process until smooth, which may take a few minutes and some scraping down on the sides. This will cost about $.30 per serving.


nutritional information:      calories: 298      fat: 14      carbs: 45      protein: 2 gr
 
 
 
 
Total cost for the day: $5.02
total calories:  1,126
total fat: 85 gr
total carb: 111 gr
total protein: 23 gr
 

Wednesday, April 16, 2014

Chocolate Cherry Dipped Brownie Hearts: Raw Food Dessert Recipe For Valentine's or Any Other Day!



What? Valentine's Day is long past? Or passed ... ? Either way, it's over. I discovered that my fancy new camera makes much larger video files than the old one, so my planned video recipe for Valentine's Day was postponed until I also upgraded to a new computer ... which can now handle just about anything I ask of it. Yay :)

So, better late than never, here is a recipe and recipe video for Chocolate Cherry Dipped Brownie Hearts. They're a healthy treat for you or your sweetie any day of the year :)






ingredients:

brownies
  • 1 cup cashews
  • 1 cup dates
  • 1/2 cup dried cherries
  • 1/4 cup cacao powder
  • pinch salt

chocolate dip
  • 3 tablespoons melted coconut oil
  • 3 tablespoons cacao powder
  • 3 tablespoons finely ground coconut palm crystals


Place all brownie ingredients into a food processor fitted with an "S" blade. Process until finely ground and mixture begins to stick together. Sprinkle a little cacao powder on parchment paper and roll out the brownie "dough." Use cookie cutters or a similar tool to cut shapes. Hearts are nice!

Place brownies in the freezer to firm, and make the chocolate dip!

Mix together all the chocolate dip ingredients. Dipped the chilled hearts in the chocolate dip, coating the bottom, then place on a plate in the freezer to harden. Pour any unused chocolate into candy molds.

And here's the recipe video! My other passion, beside healthy vegan food, is art ... so the second half of the video is a short painting "tutorial-ish" kind of thing.





xoxo




 

Monday, April 14, 2014

Raw Food Recipe Menu: April 13, 2014






Breakfast
Awesome Rawsome Applesauce

serves 4 ~ $1.50 per serving






ingredients
  • 6 apples, peeled, cored and chopped ($5.00)
  • 8 dates (soaked if necessary) ($.80)
  • 1 tablespoon lemon juice ($.20)
  • 1/2 teaspoon cinnamon

In a food processor fitted with an "S" blade, process all ingredients until mostly smooth and saucy. Let it go a little longer if you like smoother applesauce, and less if you're in the mood for chunky. That's it. Any leftovers will keep in the refrigerator for up to three days.

nutritional information: calories: 298 fat: 0 gr carbs: 85 gr protein: 1 gr




Lunch
Avocado Soup

2 servings ~ $1.52 per serving



ingredients
  • 1 avocado ($1.49)
  • 1 cup nut milk ($.40)
  • 2/3 cup water
  • 1 onion ($.25)
  • 1 clove garlic ($.10)
  • 1/2 red bell pepper ($.40)
  • 2 tbsp pumpkin seeds (pepitas) ($.30)
  • 1 tsp olive oil ($.10)
  • salt and pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, nut milk, water, half the onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas. Salt and pepper to taste, and add an optional drizzle of olive oil.



nutritional information: calories: 301 fat: 21 gr carbs: 28 gr protein: 6 gr


Lunch
Strawberry Salad
serves 2 ~ $195 per serving 






ingredients
  • 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.

nutritional information: calories: 449 fat: 37 gr carbs: 51 gr protein: 6 gr




Dessert
Chocolate Orange Truffles
three truffles per serving ~ $.38 per truffle 







ingredients
  • 2 cups almonds ($5.00)
  • 1 1/2 cups dates, pitted and chopped ($3.00)
  • 1/2 cup cocoa powder ($1.00)
  • 1 teaspoon vanilla extract ($.05)
  • 1 teaspoon orange extract ($.05)
  • Cocoa powder for rolling

directions
  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes about a minute.
  • Add in the pitted and chopped dates, cocoa powder, vanilla and orange extract.
  • Process again until the mixture begins to clump together.
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
  • For the final finish, roll each truffle lightly in cocoa powder.
  • Store in the refrigerator for up to 3 days. Makes about 24 truffles.


nutritional information: calories: 315 fat: 18 gr carb: 36 gr protein: 9 gr




Total cost for the day: $6.49
total calories: 1,126
total fat: 74 gr
total carb: 200 gr
total protein: 22 gr

Monday, April 7, 2014

Raw Food Recipe Menu: April 6, 2014



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Breakfast
Wild Green Smoothie
serves 1 ~ ($.80 per serving)

big handful dandelion greens
2 bananas, frozen ($.30)
1 orange ($.50)
1 cup water
8 ice cubes

The word Dandelion comes from the French, Dent de Lion ... teeth of the lion. That's an old dandelion seed packet above. The jagged, tooth-like leaves, and yellow flowers are super easy to identify (top photo) and it grows nearly everywhere throughout spring and summer. Whenever foraging for wild edibles, just be certain you know what you're picking. Be familiar with what's edible but also what may be toxic or poisonous.

For this morning drink, I just put all the ingredients in a blender and pureed until smooth.


calories: 314
fat: 2 gr
carbs: 78 gr
protein: 7 gr

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Lunch
Mango Salad
serves 2 ~ $2.32 per serving

1 mango, diced ($.98)
1 avocado, diced ($.88)
1 medium onion, finely chopped ($.20)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.10)
juice of one lime ($.69)
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 to 1/4 teaspoon cayenne pepper
1 teaspoon red pepper flakes
1 bunch leaf lettuce ($1.69)
microgreens

I also love spicy and sweet together, like the mango and cayenne that tops this salad. For this salad, I chopped the avocado, mango, and onion, and added the olive oil, agave, lime juice, salt, pepper, cayenne, and red pepper flakes. I mixed this well and let stand and somewhat marinate for a few minutes. Then I spooned it over a bed of leaf lettuce and dandelion greens. I planted the microgreens in a flat with an inch or so of potting soil and snipped them off about 8 days later.

 

calories: 362
fat: 22 gr
carbs: 45 gr
protein: 6 gr

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Dinner
Greens and Grapes
serves 2 ~ $1.62 per serving

1 bunch mixed greens ($1.69)
1 cup green and red grapes ($.45)
1 medium onion, sliced ($.20)
1/4 cup walnuts ($.30)
2 tablespoons olive oil ($.20)
2 tablespoons agave or other sweetener ($.20)
2 tablespoons apple cider vinegar ($.20)
1 clove garlic, pressed
1/2 teaspoon salt
1/4 teaspoon pepper


This is a pretty and fairly light salad that was perfect for a summer dinner.

I put the grapes, walnuts, and onions on a bed of mixed greens and dressed them with a basic vinaigrette of olive oil, agave, vinegar, salt, pepper, and garlic whisked together until emulsified.

 

calories: 390
fat: 24 gr
carbs: 46 gr
protein: 7 gr

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Dessert
Mango Ice Cream
serves 4 ~  $.84 per serving

2 mangoes ($1.96)
2 bananas ($.30)
1 avocado ($.88)
2 tablespoons agave or other sweetener ($.20)
1/2 to 1 cup water for blending
pinch salt

Raw ice creams seem almost too good to be true. I'm still amazed at how healthy and delicious these are, and yet so incredibly simple to make. 

This can be made in a food processor with an "S" blade or blender, either one. Puree all ingredients until very smooth, then process in an ice cream maker until firm. If you don't have an ice cream maker, just place in the freezer and stir every so often until firm.

 

calories: 230
fat: 8 gr
carbs: 58 gr
protein: 2 gr

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Total cost for the day: $5.58
total calories: 1,296
total fat: 56 gr
total carb: 227 gr
total protein: 22 gr

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