Monday, May 26, 2014

Raw Food Recipe Menu: May 25, 2014




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Breakfast
Cantaloupe & Berries
serves 2 - $2.89 per serving

1 cantaloupe ($2.49)
1 quart strawberries ($2.99)
2 tablespoons coconut flakes ($.30)

This would be a perfect, simple, juicy summer breakfast to share ... especially on a rainy morning like we had today.

Just take half of a ripe cantaloupe and scrape out the seeds. Fill cavity with ripe strawberries and sprinkle on coconut flakes.

 

calories: 230
fat: 5 gr
carbs: 52 gr
protein: 5 gr

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Lunch
Asparagus Soup
serves 2 ~ $2.94 per serving

12 spears asparagus ($1.99)
8 oz mushrooms ($2.29)
2 avocados ($1.49)
1 medium onion ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups water

Heather, of Sweetly Raw, made a gorgeous asparagus soup last week and I've used that as inspiration for my own.

The flavor and color of this could be intensified by first dehydrating the asparagus and mushrooms, but I wanted something light today. 

Puree all ingredients in a blender until very smooth. Garnish with a few pieces of chopped onions, mushrooms and asparagus.

 

calories: 430
fat: 32 gr
carbs: 30 gr
protein: 14 gr

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Dinner
unStir Fry
serves 2 - $2.38 per serving

6 spears asparagus, chopped ($1.00)
4 oz mushrooms ($1.15)
2 carrots, thinly sliced ($.30)
2 stalks celery, sliced ($.20)
6 leaves kale, chopped ($.60)
1 medium onion, chopped ($.10)

juice of one orange ($.50)
1 inch piece ginger, grated ($.10)
1 clove garlic, pressed
2 tablespoons olive oil ($.20)
2 tablespoons braggs liquid aminos  ($.40)
2 tablespoons agave ($.20)
1/2 teaspoon salt
1/4 - 1/2 teaspoon cayenne
1 tablespoon red pepper flakes

2 medium zucchini ($1.29)

Put the asparagus, mushrooms, carrots, celery, kale, and onion in a lidded tub. Combine the orange juice, ginger, garlic, olive oil, liquid aminos, agave, cayenne, and red pepper flakes. Whisk to combine, or use a bullet type blender. Pour half this marinade over the vegetables in the tub and place the lid on. Set aside the other half of the marinade for later. Let sit, stirring or shaking every so often, for about an hour. Then pour onto lined dehydrator tray and dehydrate for an hour or two, until the vegetables are slightly soft and warm.

Slice the zucchini into noodles and top with the vegetables. Dress with the remaining marinade.

 

calories: 368
fat: 15 gr
carbs: 52 gr
protein: 7 gr

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Dessert
Carrot Ginger Snaps
makes 6 serving (12 cookies) ~ $.76 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.50)
2 tablespoons ground flax
2 tablespoons flax seed
pulp from two juiced carrots ($.30)
1 1/2 inch piece ginger, grated ($.15)
1/2 teaspoon vanilla extract ($.05)
2 tablespoons agave ($.20)
pinch salt

3 tablespoons coconut flakes ($.45)

I'm partial to chocolate, so this didn't quite live up to my expectations ... but everyone else seemed to like them. They sure didn't last long! Also, I've used some carrot pulp in here. Which is just the remains after carrots have been juiced. It's not essential, if you don't have it just leave it out.

In a food processor fitted with an "S" blade, begin processing the walnuts and raisins ... just until they're chopped into small bits but before the dough starts to stick together. Add the remaining ingredients, except for the coconut flakes. Process until dough sticks together. Divide and form into balls and flatten into cookie shapes. Press each side into coconut flakes and dehydrate for several hours until a bit hard on the outside.

 
 
calories: 258
fat: 8 gr
carbs: 15 gr
protein: 3 gr

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Total cost for the day: $8.97
total calories: 1,286
total fat: 60 gr
total carb: 149 gr
total protein: 29 gr

Sunday, May 18, 2014

Raw Food Recipe Menu: May 18, 2014


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Breakfast
Avocado Apple Pudding
serves 1 ~ $1.48 per serving

1 avocado ($.88)
1 apple, peeled and chopped ($.50)
1 tablespoon agave ($.10)
1 dropper stevia


This is really filling, really fresh, and really simple. Just process all ingredients in a food processor fitted with the "S" blade until smooth.





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Lunch
Pineapple Stir Fry
serves 2 ~ $3.47 per serving

1 head broccoli, chopped into florets ($1.29)
1 small pineapple, cut into chunks ($3.00)
1 medium red onion, thinly sliced ($.25)
1 red bell pepper, thinly sliced ($1.00)
1 carrot, peeled and shaved ($.10)
1 cup snow peas ($.50)
2 tablespoons olive oil ($.20)
3 tablespoons agave ($.30)
3 tablespoons balsamic vinegar ($.30)

This is light but also hearty and quite filling, especially served warm straight from the dehydrator.

Prepare the fruit and vegetables as directed above. In a small cup, whisk together the olive oil, agave, and balsamic vinegar. In a medium bowl, pour the mixture over the fruit and vegetables and stir to coat. Spread out on a lined dehydrator tray. Dehydrate at 115 degrees for about 2 hours, or until softened and warmed through.





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Dinner
Zucchini Mushroom Salad
serves 2 ~ $2.81 per serving

1 zucchini ($.50)
8 oz mushrooms ($1.88)

1 tablespoon olive oil ($.10)
2 tablespoons agave ($.20)
2 tablespoons balsamic vinegar ($.20)

1 bag spinach ($1.89)
1 medium red onion ($.25)
1 grapefruit ($.60)

Peel the zucchini and slice into slabs or wedges about 1/4 inch thick. Put in a bowl along with the mushrooms. In a small cup, whisk together the olive oil, agave. and balsamic vinegar and pour over the zucchini slices and mushrooms. Toss to coat. Spread out on a lined dehydrator sheet and dehydrate for about 2 hours, until softened a bit and warm.

Arrange spinach on plate. Add thinly sliced red onion and grapefruit sections. Top with the warmed mushrooms and zucchini.




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Dessert
Stuffed Dates
makes 12 dates ~ $.22 each

1/2 cup cashews ($.50)
1/2 cup water
1 tablespoon agave ($.10)
1/2 teaspoon salt
12 dates ($2.00)

candied pecans
In a small, bullet type blender, process the cashews, water, agave, and salt until smooth and the constancy of thick cream. Refrigerate for about an hour to let it firm. 

Once firm, split each date and add a dollop of cashew cream to the center. Top with a candied pecan.

Candied pecans are simple to make. Just coat pecans with a generous amount of agave, with a pinch of salt and a pinch of cayenne. Then spread them out on a dehydrator sheet and dehydrate overnight. The agave will be liquid when they're warm, but will harden up quite a bit as they cool.





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Monday, May 12, 2014

Raw Food Recipe Menu: May 11, 2014

 
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Breakfast
Pecan Pie
serves 2 ~ $1.45 per serving

1/4 cup walnuts ($.50)
1/2 cup raisins ($.50)

6 dates, soaked ($1.20)
1/4 cup pecans ($.70)
pinch salt

Maybe this is taking the idea of breakfast pie too far. But, nah, not really. It's still just nuts and fruits, which seems to be a good way to start the day. 

In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans.

The amounts can be easily increased to make a larger pie for a more conventional dessert.

 

calories: 396
fat: 17 gr
carbs: 80 gr
protein: 5 gr

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Lunch
Creamy Cucumber Soup
serves 2 ~ $.77 per serving

1 cucumber ($.60)
1 avocado ($.78)
1/2 medium onion ($.05)
1 clove garlic, pressed
2 tablespoon olive oil ($.10)
1 cup water for blending
salt and pepper to taste
red pepper flakes

My little local grocery has had avocados on sale for the past few weeks or so and I've been making all sorts of things with them, but one of my favorites is creamy soups. The cucumber adds a summery feel, too, even here where we have a foot and a half of snow!

Finely dice a 2 inch piece of cucumber and set aside for later. In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. Add the water as needed for blending. Let this blend for a minute or two, to get really creamy. Salt and pepper to taste. Top with a bit of the reserved diced cucumber and onion. Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired.

  

calories: 292
fat: 29 gr
carbs: 12 gr

protein: 3 g

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Dinner
Baby Greens with Clementines and Mustard Dressing

serves 2 ~ $2.40 per serving

1 8 oz bag baby greens ($2.99)

3 clementines, peeled and sectioned ($.75)
1/4 cup walnuts ($.25)
1/2 red onion, chopped ($.20)

2 tablespoons olive oil ($.20)

2 tablespoons agave ($.20)
2 tablespoons brown spicy mustard ($.20)

salt and pepper to taste


Lately, I just can't get enough of greens and citrus together. This is a very simple salad that gave me a much needed reminder of spring.


To make the dressing, whisk together the olive oil, agave, and mustard. Toss with the baby greens, clementine sections, red onion, and walnuts.


calories: 342
fat: 24 gr
carbs: 28 gr
protein: 8 gr
 
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Dessert
Strawberry Pie

serves 6 ~ $1.04 per serving

1 pound strawberries ($2.08)
3 tablespoons agave ($.60)
1 tablespoon lemon juice

1 cup walnuts, soaked and dehydrated ($1.00)
1 cup banana slices, dehydrated (about 4 raw) ($.60)
pinch salt

1/4 cup walnuts ($.25)
2 dates ($1.00)
2/3 cup water
1/2 teaspoon vanilla
pinch salt

In a food processor with an "S" blade, process the walnuts and dehydrated bananas with a pinch of salt until the mixture starts clumping together. Spread and press onto a plate for a more rustic effect, which is what I did, or use a regular pie or tart plate.

In the food processor, add about a quarter of the strawberries and process with the lemon juice and agave until well pureed. Just like chocolate needs a dash of salt, I've found that strawberries really benefit from a tiny bit of lemon.

To make the walnut cream, in a blender puree 1/4 cup walnuts, 3 dates, and enough water to process, about 2/3 cup. Puree until very smooth and creamy.

Slice the remaining strawberries and add arrange on top. Spoon on some of the walnut cream. Cut into wedges and serve.
 
 
 
calories: 327
fat: 16 gr
carbs: 47 gr
protein: 5 gr
 
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Total cost for the day: $5.66
total calories: 1,357
total fat: 86 gr
total carb: 163 gr
total protein: 21 gr

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