Monday, December 29, 2014

Raw Food Recipe Menu: December 28, 2014


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Breakfast
Chocolate Chia Smoothie
serves 1 ~ $2.15 per serving

3 tablespoons ground chia seeds ($.30)
4 tablespoons hemp protein powder ($.30)
2 bananas, frozen ($.70)
1 cup cold almond milk ($.40)
2 tablespoons cacao powder ($.40)
a few drops stevia
a few chopped pistachios ($.05)
This is a simple, creamy ~ kind of decadent ~ way to start the day, that's also packed with healthy protein and omega-3s.
In a blender, combine all ingredients except for the pistachios. Puree until very smooth. Top with a few chopped pistachios, if desired.
calories: 555
fat: 21 gr
carbs: 81 gr
protein: 26 gr
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Lunch
Cucumber Club
serves 1 ~ $2.08 per serving

1 cucumber ($.59)
1 small onion
1 avocado ($1.49)
salt

This is another recipe idea from Bette. It's so simple and made a great lunch that was both light and filling.

Peel the cucumber and cut in half. Using a spoon or scoop, scrape out the seed cavity and some of the flesh so that it's a hollowed boat. Keep what has been scraped out and chop finely. To that, add one chopped avocado and one finely minced onion. Mix together and use this to fill the cucumber.


calories: 299
fat: 22 gr
carbs: 27 gr
protein: 5 gr

 
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Dinner
 Tropical Mushrooms
serves 2 ~ $3.70
2 portabello mushrooms, sliced ($4.00)
1 green pepper, thinly sliced ($.50)
2 medium onions, thinly sliced ($.20)
1 cup pineapple, sliced or chopped ($1.50)
4 tablespoons agave ($.40)
4 tablespoons olive oil ($.40)
2 tablespoons balsamic vinegar ($.40)
2 cloves garlic, pressed
salt and pepper
This is one of those dishes that no one would guess is raw. It's definitely hearty and filling.
Slice the portabellos, green pepper, and onions. Also slice the pineapple. I sliced mine into fairly large rectangles, bit smaller chunks would work, too.
Put these in a lidded container. Whisk together the remaining ingredients and pour over the sliced mushroom and veggie mix. This step can be done in the morning {or even the night before} and left to marinate. Just toss it into the dehydrator about an hour before you want to eat.
Pour out onto a lined dehydrator tray and dehydrate for about an hour, until warm and slightly softened. Serve with red cabbage sauerkraut, if desired {recipe coming soon}.


calories: 425
fat: 27 gr
carbs: 36 gr
protein: 5 gr
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Dessert
Pizza Pie
serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)
3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)
1/2 cup water
 1 tablespoon agave ($.10)
1/4 teaspoon salt

3/4 cup strawberries ($1.50)
2 tablespoons agave ($.20)
2 bananas, grated ($.30)
1 kiwi, sliced and quartered ($.45)

This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!). 

In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes. 

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.

calories: 445
fat: 24 gr
carbs: 58 gr
protein: 9 gr


Total cost for the day: $9.44
total calories: 1,724
total fat: 94 gr
total carb: 202 gr
total protein: 45 gr

Monday, December 22, 2014

Raw Food Recipe Menu: December 21, 2014



 "Simplicity is the ultimate sophistication."  ~Leonardo DaVinci

Breakfast
Blueberry Fool
serves 4 ~ $.62 per serving

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.



calories: 268
fat: 38 gr
carbs: 24 gr
protein: 5 gr


 

 Lunch
Nut Butter and Jelly
serves 4 ~$1.15 per serving

1 cup buckwheat, soaked ($.35)
1/2 cup flaxseed, ground ($.20)
1 ripe banana ($.15)
2 tablespoons olive oil ($.20)
1/2 cup water
pinch of salt

8 tablespoons nut butter ($3.20)
4 ounces strawberries ($.50)

I'm really starting to enjoy buckwheat and have been experimenting with it in bread and cracker type things (you'll have to get my e-book to see it all!). This is a simple, basic recipe for a crispy cracker like bread that goes well with nut butter and any fruit "jelly."

Soak buckwheat overnight. Drain and rinse well. In a food processor, puree the ripe banana until liquid. Add in the buckwheat and process until fairly smooth. Cover the ground flaxseed with about an equal amount of water and let soak for about a half hour, until it forms the gel. Stir the soaked flaxseed, oil, and vanilla into the buckwheat and banana mixture. Incorporate well.

Spread about 1/8 inch thick on teflex sheets in the dehydrator. Dehydrate for about 2 hours on one side, then score in desired shapes and flip and dehydrate on the other side for a few hours or overnight.

Serve with a tablespoon of nut butter and some mashed fruit "jelly."

 
 

calories: 577
fat: 24 gr
carbs: 54 gr
protein: 15 gr

 

Dinner
Marinated Mushroom Salad
serves 2 ~ $2.98 per serving

1 head leaf lettuce ($.77)
10 ounces mushrooms, sliced ($2.19)
1 zucchini, sliced ($.66)
1 red bell pepper, sliced ($1.59)
1 medium onion, chopped ($.15)

2 tablespoons agave ($.20)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 cloves garlic

 whole flaxseeds

This is a very hearty and filling salad. 

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of whole flaxseeds.   

 

calories: 322
fat: 14 gr
carbs: 45 gr
protein: 12 gr

Dessert
Apple Cinnamon Cookies
makes 12 pieces ~ $.20 each

1 cup walnuts ($1.00)
1/2 cup dehydrated apple slices, about 2 small apples ($.80) 
1/2 cup dehydrated banana slices, about 3 medium fresh ($.45)
2 teaspoons cinnamon
1 teaspoon vanilla ($.15)
1/2 teaspoon pumpkin pie spice
pinch of salt
coconut flakes for rolling

I wanted something fast and easy, but spicy and warm ... and something other than chocolate! I'll never bore of chocolate, but every once in a while it's nice to change things around. 

This is so simple and takes about 5 minutes to make, not including the dehydrating time. Peel and slice the apples and bananas and dehydrate for several hours, or overnight. They should be leathery and pliable, not crisp.

In a food processor with an "S" blade, process the nuts, dried fruit, cinnamon, vanilla, pumpkin pie spice, and pinch of salt. Pulse to start, then let process for a few minutes until the mixture starts to stick together. Scoop out using a tablespoon or other rounded scooper and roll into a ball shape. Press into coconut flakes.

 


calories: 105
fat: 12 gr
carbs: 10 gr
protein: 4 gr

 

Total cost for the day: $4.95
total calories: 1,272
total fat: 82 gr
total carb: 133 gr
total protein: 34 gr

Monday, December 15, 2014

Raw Food Recipe Menu: December 14, 2014



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.

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Breakfast
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.


calories: 324
fat: 1 gr
carbs: 86 gr
protein: 4 gr

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Lunch
Cream of Spinach Soup 
by Suezee
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.


calories: 329
fat: 15 gr
carbs: 46 gr
protein: 11 gr

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Dinner
Waldorf Salad
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.


calories: 473
fat: 40 gr
carbs: 31 gr
protein: 5 gr

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Dessert
Raw Deep Dark Chocolate Molds
by Bitt
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.


calories: 109
fat: 10 gr
carbs: 8 gr
protein: 1 gr

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Total cost for the day: $5.54
total calories: 1,235
total fat: 66 gr
total carb: 171 gr
total protein: 21 gr

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