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!
 

Saturday, October 10, 2015

Orange Banana Breakfast Salad: Raw Food Recipe




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

Did you ever run across something and fall in love for no apparent reason (this could describe my past dating life ... but I digress). This is a new antique shop find! I love shopping in antique shops for dishes and kitchen gadgets, but this fishy guy won me over!






xoxo

Monday, October 5, 2015

October 4, 2015: Raw Food Recipe Menu






Breakfast
serves 1 ~ $2.10 per serving




ingredients

  • 1 apple, washed (peeled if not organic) ($.60)
  • 1 cup mango,chunks, fresh or frozen ($1.00)
  • 1 banana, sliced and frozen
  • 1 handful kale leaves ($.50)
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 cup ice
  • water for blending (more or less depending on how thick you like it)

Blend all ingredients in a high powered blender until very smooth and enjoy!


nutritional information
calories: 230
fat: 4 gr
carbs:47 gr
protein: 6 gr 
 
 
 
 Lunch
serves 2 ~ $2.55 per serving
 


ingredients

dressing
  • 3 tablespoons tahini ($.30)
  • 4 tablespoons lemon juice ($.60)
  • 1 tablespoon maple syrup or agave (can substitute stevia or omit) ($.10)
  • 2 tablespoons balsamic vinegar ($.10)
  • 1 tablespoon flax oil ($.20)
  • 1 teaspoon soy sauce ($.10)
  • 1 teaspoon turmeric ($.10)
  • 1 teaspoon onion powder ($.10)
  • 1 teaspoon garlic powder 
  • 1 teaspoon cilantro flakes
  • 1/2 teaspoon dried basil
  • 1/4 to 1/2 teaspoon cayenne
  • 1/4 teaspoon ginger 
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)

salad
  • 1 head romaine or other lettuce ($1.80)
  • 2 tomatoes ($1.00)
  • 1 cucumber ($.50)
  • 1 small onion, sliced ($.20)



directions
Place all dressing ingredients in a small blender and puree briefly until well mixed. Use as desired (over salad, as a veggie dip, over a rice bowl, etc). Can be stored in the refrigerator for up to three days in an air tight container.
 
 
nutritional information:        
calories: 299    
fat: 9 gr      
carbs: 31 gr      
protein: 9 gr
 
 
 
 
 
Dinner
serves 2 ~ $2.80 per serving




  • 1 red bell pepper, thinly sliced ($.70)
  • 1 yellow or orange bell pepper, thinly sliced ($.70)
  • 1 cup mushrooms, sliced ($1.50)
  • 1 cup black or kalamata olives ($1.50)
  • 1/2 cup thinly sliced onion ($.20)
  • 1/4 cup olive oil ($.20)
  • 2 tablespoons lemon juice ($.40)
  • 2 tablespoons apple cider vinegar ($.20)
  • 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
  • 1 tablespoon onion powder
  • 1 teaspoon freshly minced garlic
  • 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
  • 1 teaspoon dried oregano 
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • 1-2 medium sized zucchini, spiralized

Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.

When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.


 



nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr



I use my spirilizer as much as any kitchen tool I have (except my VitaMix, of course!!). The Paderno brand one I have can be found on Amazon HERE, or in most stores that sell kitchen supplies.







Dessert
serves 4 ~ $.95 per serving (x2)



 
 
  
fudgesicles
 
  • 2 bananas, sliced and frozen ($.60)
  • 1/2 cup almond milk ($.40)
  • 2 tablespoons raw cacao powder or cocoa powder
  • pinch salt
  • few drops of stevia, if more sweetness is desired
 
 
 
chocolate shell
 
  • 1/4 cup melted coconut oil ($.80)
  • 1/4 cup raw cacao powder or cocoa powder ($.80)
  • 1/4 cup finely ground coconut palm sugar ($.80)
  • pinch salt 
  • 2 tablespoons chopped pistachios ($.40)
 
 
 
directions
 
  1. Place all fudgesicle ingredients into  blender and puree until very smooth. Add more almond milk or water if needed to facilitate blending. 
  2. Pour into popsicle molds and freeze for several hours until fully frozen. 
  3. Prepare the chocolate shell coating. 
  4. Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
  5. Remove the fidgesicles from the freezer and pop them out of their molds.
  6. Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat. 
  7. Just heating the coconut oil up enough to melt it and not any warmer will yield the best results. If needed, gently remelt the chocolate hard shell. 
  8. Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
  9. Any leftovers can be wrapped and stored in the freezer for a week or so.
 
 
nutritional information:
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
 
 
 




Total cost for the day: $9.35
total calories: 1,308
total fat: 56 gr
total carb: 163 gr
total protein: 30 gr

Friday, October 2, 2015

Raw Chocolate Fudgesicles: Raw Food Dessert

 
Raw Chocolate Fudgesicles
serves 4 ~ $.95 per serving
 
 
OK, so this is something that was stored in my recipe files from back in the summer (that flew by SO fast!) when it was hot and sticky out. But hey, chocolate, right? It's still delicious and fun ... ! I love chocolate smoothies and pops all year long. I've even been known to enjoy a frosty chocolate smoothie in the jacuzzi so as to not freeze my bum off ... shh, don't tell. 
  

fudgesicles
 
  • 2 bananas, sliced and frozen ($.60)
  • 1/2 cup almond milk ($.40)
  • 2 tablespoons raw cacao powder or cocoa powder
  • pinch salt
  • few drops of stevia, if more sweetness is desired
 
 
 
chocolate shell
 
  • 1/4 cup melted coconut oil ($.80)
  • 1/4 cup raw cacao powder or cocoa powder ($.80)
  • 1/4 cup finely ground coconut palm sugar ($.80)
  • pinch salt 
  • 2 tablespoons chopped pistachios ($.40)
 
 
 
directions
 
  1. Place all fudgesicle ingredients into  blender and puree until very smooth. Add more almond milk or water if needed to facilitate blending. 
  2. Pour into popsicle molds and freeze for several hours until fully frozen. 
  3. Prepare the chocolate shell coating. 
  4. Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
  5. Remove the fidgesicles from the freezer and pop them out of their molds.
  6. Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat. 
  7. Just heating the coconut oil up enough to melt it and not any warmer will yield the best results. If needed, gently remelt the chocolate hard shell. 
  8. Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
  9. Any leftovers can be wrapped and stored in the freezer for a week or so.
 
 
nutritional information:
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
 
 
 

 
 

Thursday, October 1, 2015

Red Pepper Pasta: Raw Food Recipe




Red Pepper Pasta
serves 2 ~ $2.80 per serving


  • 1 red bell pepper, thinly sliced ($.70)
  • 1 yellow or orange bell pepper, thinly sliced ($.70)
  • 1 cup mushrooms, sliced ($1.50)
  • 1 cup black or kalamata olives ($1.50)
  • 1/2 cup thinly sliced onion ($.20)
  • 1/4 cup olive oil ($.20)
  • 2 tablespoons lemon juice ($.40)
  • 2 tablespoons apple cider vinegar ($.20)
  • 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
  • 1 tablespoon onion powder
  • 1 teaspoon freshly minced garlic
  • 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
  • 1 teaspoon dried oregano 
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • 1-2 medium sized zucchini, spiralized 

This is so easy and so good. Prepare it up to a day in advance and them the vegetables marinate and soften.

Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.

When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.


 

nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr



I use my spirilizer as much as any kitchen tool I have (except my VitaMix, of course!!). The Paderno brand one I have can be found on Amazon HERE, or in most stores that sell kitchen supplies.










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