Monday, March 16, 2015

Raw Food Recipe Menu: March 15, 2015





Breakfast
Strawberry Cauliflower Salad
serves 2 ~ $2.75 per serving



 This salad is a bit on the sweet side and I've even had it for breakfast. The nutrition in here is just off the charts, especially with the cauliflower rounding it out. Lots of vitamin C, vitamin K, etc. A few chopped almonds on top would be nice, too. That's usually how I eat this, but must have forgotten them for the photos!

ingredients, salad
  • 6 cups romaine lettuce, chopped ($1.20)
  • 2 cups sliced strawberries ($2.00)
  • 1 1/2 cups chopped cauliflower ($1.00)
  • 1 small white onion ($.10)

ingredients, dressing
  • 1 cup strawberries ($1.00)
  • 1 tablespoon chopped onion
  • 1 teaspoon chopped garlic
  • 1/4 cup balsamic vinegar ($.20)
  • 1 teaspoon dried basil or 1 tablespoon fresh
  • 1 teaspoon dried oregano or 1 tablespoon fresh
  • 3 tablespoons agave
  • 2 droppers stevia
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

directions
  • Arrange the salad ingredients on a plate.
  • In a blender, puree the dressing ingredients until very smooth.
  • Add cracked black pepper and salt to taste.




calories: 257
carbs: 35
fat: 21
protein: 10
 Lunch
Squash and Cauliflower Soup
serves 2 ~ $1.75 per serving




This is a light but also filling lunch or snack and cauliflower is in season right now. It's pretty low in calories and not very expensive. I've been known to eat the whole batch, is what I'm saying! I like to add some cayenne and crushed red pepper flakes, but, as is true of most things in life, heat is optional ... add as much or little as you like. 
ingredients
  • 1 1/2 cup peeled and chopped zucchini and/or summer squash ($1.20)
  • 1 1/2 cup chopped cauliflower ($1.00)
  • 1 cup peeled and chopped apple ($1.00)
  • 1/4 cup olive oil, or any one of your favorite oils ($.20)
  • 1 tablespoon chopped onion ($.10)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne powder
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

directions
  • Place all ingredients in high powered blender and process for a minute or two until very smooth and creamy. 
  • Add a drizzle of your favorite oil and some crushed red pepper flakes.




calories: 390
carbs: 54
fat: 32 gr
protein: 5





Dinner
Sweet Potato Noodles
serves 2 ~ $2.55 per serving




ingredients
  • 3 sweet potatoes ($2.40)
  • 6 tablespoons agave or maple syrup ($.60)
  • 3 tablespoons olive or flax oil ($.30)
  • 3 tablespoons lemon juice ($.30)
  • 2 tablespoons balsamic vinegar ($.30)
  • 1 clove garlic, pressed
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon cracked black pepper
  • 3 green onions, sliced ($.30)
  • 1/4 cup walnuts ($.90)

Spiralize the sweet potatoes using your chosen tool and method. Whisk together the agave, olive oil, lemon juice, vinegar, salt, and pepper. When ready to serve, toss with the sliced green onions and walnuts. If desired, warm the noodles in a dehydrator or a warm pan before serving. Store the noodles and dressing in separate containers.

calories: 525      
fat: 36 gr      
carbs: 94      
protein: 13 gr

Dessert
Apple Pie 
serves 8 ~  $1.31 per serving

There is an amazing apple pie recipe below, from my book Easy Affordable Raw.  Made of nothing more than fruit, nuts, and spices, this apple pie is a healthy version of the traditional favorite.






For the Crust
  • 1/2 cup (95 g) almonds ($2.00)
  • 1/4 cup (25 g) pecans ($1.00)
  • 1 cup (180 g) dates ($2.00)
  • 1/2 cup (40 g) unsweetened shredded dried coconut flakes ($1.00)
For the Filling
  • 6 apples, peeled, cored, and thinly sliced ($4.00)
  • 1/4 cup (45 g) chopped dates ($.50)
  • 1/4 cup (65 ml) date paste ($.25)
  • 1/4 cup (60 ml) agave ($.40)
  • 2 tablespoons (32 g) almond butter ($.20)
  • 2 tablespoons (28 ml) lemon juice ($.20)
  • 3/4 teaspoon ground cinnamon 
  • 1/2 teaspoon ground ginger 
  • 1/2 teaspoon ground nutmeg 
  • 1/2 teaspoon allspice 
  • Pinch of salt
  • 3 tablespoons chopped candied nuts (optional) ($.30)

 directions
  1. To make the crust: Place all of the crust ingredients into a food processor fitted with an “S” blade, and process them until the mix begins to stick together. (Don’t over-process. This will take about a minute in most processors. The mixture will be crumbly.) Pour this mixture into an 8-inch (17-cm) pie plate or pan and firmly press into the bottom and up the sides. Store the crust in the refrigerator to firm while making the filling.
  2. To make the filling: Peel, core, and slice the apples and chop the dates. Put them in a medium bowl and set aside. Whisk together the remaining ingredients and pour over the apples and dates. Gently toss until the ingredients are combined and well coated.
  3. Pour this mixture into the crust and spread evenly. This pie can be served immediately or refrigerated for a few hours before serving. It’s beautiful on its own but also pairs well with banana ice cream or Crème Anglaise (see book for recipe).

Store leftover apple pie in an airtight container in the refrigerator for up to 1 week.

Yield: about 8 servings





calories: 425
fat: 22 gr
carbs: 61 gr
protein: 6 gr



Total cost for the day: $8.36
total calories: 1597
total fat: 147 gr
total carb: 208 gr
total protein: 34 gr


You might also like these recipes from my cooked food blog, Veganologie ... 


http://www.veganologie.com/gluten-free-vegan-carrot-cake/ http://www.veganologie.com/vegan-black-bean-chocolate-cookies/

Wednesday, March 4, 2015

Strawberry and Cauliflower Salad: Raw Vegan Recipe



Strawberry Cauliflower Salad
serves 2 ~ $2.75 per serving

This salad is a bit on the sweet side and I've even had it for breakfast. The nutrition in here is just off the charts, especially with the cauliflower rounding it out. Lots of vitamin C, vitamin K, etc. A few chopped almonds on top would be nice, too. That's usually how I eat this, but must have forgotten them for the photos!

ingredients, salad
  • 6 cups romaine lettuce, chopped ($1.20)
  • 2 cups sliced strawberries ($2.00)
  • 1 1/2 cups chopped cauliflower ($1.00)
  • 1 small white onion ($.10)

ingredients, dressing
  • 1 cup strawberries ($1.00)
  • 1 tablespoon chopped onion
  • 1 teaspoon chopped garlic
  • 1/4 cup balsamic vinegar ($.20)
  • 1 teaspoon dried basil or 1 tablespoon fresh
  • 1 teaspoon dried oregano or 1 tablespoon fresh
  • 3 tablespoons agave
  • 2 droppers stevia
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

directions
  • Arrange the salad ingredients on a plate.
  • In a blender, puree the dressing ingredients until very smooth.
  • Add cracked black pepper and salt to taste.




nutritional information
calories: 257
carbs: 35
fat: 21
protein: 10


Did you know?

Black pepper is the unripe but dried fruit of the Piper nigrum plant? White pepper is the ripened and dried fruit. fresh fruit is green.


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