Monday, October 19, 2015

Raw Food Recipe Menu: October 18, 2015






Breakfast
Orange Banana Breakfast Salad
serves 2 ~ $2.25 per serving






Orange Banana Breakfast Salad
serves 2 ~ $2.25 per serving


This salad is so simple and is delicious and super healthy for breakfast. It's the very beginning of citrus season so oranges are exceptionally tasty right now as well. 


ingedients
salad
  • 1 head romaine, chopped ($1.70)
  • 1 orange, peeled and sectioned ($.50)
  • 1 banana, sliced ($.30)
  • 2 tablespoons sliced onion

dressing
  • 2 oranges, peeled and sectioned ($1.00)
  • 2 tablespoons balsamic vinegar ($.20)
  • 2 tablespoons maple syrup (or two droppers stevia) ($.40)
  • 3 tablespoons tahini ($.40)
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • crushed red pepper flakes for the top

directions
  1. Prepare the salad ingredients.
  2. Place all the dressing ingredients except the crushed red pepper flakes into a blender and puree until very smooth. 
  3. Assemble the salad ingredients on plates or in bowls. Add the orange sections, banana slices, and onion to the top.
  4. Pour salad dressing over and add a sprinkle of black pepper or crushed red pepper flakes. I added both.

nutritional information:       calories: 256      fat: 15 gr      carbs: 33 gr      protein: 6 gr



 

Lunch
Chocolate Chia Smoothie
serves 1 ~ $2.15 per serving
 
 
 
ingredients 
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.
 
 
nutritional information:       calories: 555      fat: 21 gr      carbs: 81 gr      protein: 26 gr
 
 
 
 

 
Dinner
Black Bean Soup with Sweet Potatoes

serves 4-5 ~ about $2.50 per serving
 
 



Egads! This is not raw! But it's great tasting and healthy, too. This soup, from Dreena Burton's Plant Powered 15 book, has an irresistible quality, the flavors are deep and earthy with some sweetness from the potatoes. Don’t let the number of ingredients intimidate you - they build layers of flavor, but this soup is not at all difficult to make!


ingredients
  • 1-2 tbsp water
  • 1 1/2 - 1 3/4 cups chopped onions (one large onion)
  • 1 1/2 cups combination of chopped red peppers and green peppers
  • 1 1/4 tsp sea salt
  • freshly ground black pepper to taste (generous is good)
  • 2 tsp cumin seeds
  • 2 tsp dried oregano leaves
  • 1/4 tsp allspice (rounded)
  • 1/4 tsp (or less/more, to taste) red pepper flakes
  • 4 medium-large cloves garlic, minced or grated
  • 4 1/2 - 5 cups black beans (reserve 1 cup; this is three 14 or 15 oz cans)
  • 3 cups water
  • 2 tbsp tomato paste
  • 1 tbsp balsamic vinegar
  • 2 tbsp freshly squeezed lime juice
  • 1/2 - 1 tsp pure maple syrup
  • 1 bay leaf
  • 1 1/2 cups cubed (in small chunks, about 1/2”) yellow sweet potato (or can substitute      white potato)
  • Chopped cilantro for serving
  • Extra lime wedges for serving
  • Chopped avocado tossed with lemon juice and dash of salt, for serving

directions
  1. In a large pot over medium-high heat, add water, onions, red and green peppers, salt and pepper, cumin seeds, oregano, allspice, and red pepper flakes. Let cook for 5-7 minutes until onions and peppers start to soften. Add garlic. Cover, reduce heat to medium, and let cook another few minutes to soften garlic - if sticking/burning, add another splash of water. 
  2. After a few minutes of cooking, add 3 1/2 cups beans (reserving one cup of beans), water, tomato paste, vinegar, lime juice, and maple syrup (start with 1/2 teaspoon). Using an immersion blender, puree soup until fairly smooth. 
  3. Increase heat to bring to boil, add bay leaf and diced sweet potatoes, then once at boil reduce and let simmer for 20-30 minutes. Add remaining cup of black beans and extra maple syrup if desired (taste test). 
  4. Stir through, let simmer for another few minutes, then serve, topping with cilantro if desired and with lime wedges. Also delicious to top soup with some chopped seasoned avocado or a simple guacamole.  Serves 4-5 as main course.


nutritional information:      calories: 319      fat: 6 gr      carb: 33 gr      protein: 11 gr
 
 


 
Dessert
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
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 sized dessert. 
 
 
nutritional information:      calories: 349      fat: 22 gr      carbs: 39      protein: 5
 
For the dinner soup that uses sweet potatoes, you can substitute any of the orange fleshed squash if you like. Like these I found at my favorite local farm market ... 
 
That Pink Banana Squash is amazing. They're about two and a half feet long and weigh around 20 lbs. A steal at $3 each.




Hope you're having a great fall!
 

1 comment:

  1. I just found your blog and I love it! I love raw foods and I'm a budget, so this is fantastic. i also love that you put the nutritional totals at the end of the day. I would have never thought to have a breakfast salad with banana and lettuce- but it does make sense- lettuce is so naturally sweet and juicy. :) Thanks!

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