Monday, June 27, 2016

Raw Food Recipe Menu: June 26th, 2016

 

 
Breakfast
Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
 
 
 
Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe.
ingredients
  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped
directions
  • In a blender, combine all ingredients and puree until very smooth.
  • Garnish with a few chopped almonds, if desired.
nutritional information:      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr    
 
 
 
 
 
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.




 
nutritional information:      calories: 390          fat: 32 gr         carbs: 54        protein: 5  
 
 
 
 
 
 
 
 
Dinner
Spring Noodles
serves 2 ~ $1.98 per serving


  • 2 medium zucchini, noodled ($2.30)
  • 1 medium onion, chopped ($.05)
  • 1/2 lb baby snap peas ($.80)
  • 1 carrot, grated ($.10)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons apple cider vinegar ($.20)
  • 2 cloves garlic, pressed ($.10)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon red pepper flakes
noodled verb: to improvise, experiment, or think creatively; to make or devise freely as an exercise or experiment
 
I used to think breaded and fried was the only way to eat zucchini. Now, I'm totally into raw zucchini noodles. They're so easy to make and have a wonderful but mild flavor of their own, so they work well with just about everything. 
Make noodles out the zucchini with a spiralizer, grater, or with a vegetable peeler. Toss the noodles together with the whole snap peas, chopped onion, and grated carrot. In a small cup, whisk together the oil, agave, vinegar, garlic, salt, pepper, and red pepper flakes. Toss with the noodles until coated. 
These can be served as is, or marinated for an hour or so, or gently dehydrated for a bit.

 
nutritional information:      calories: 343      fat: 14 gr      carbs: 46 gr      protein: 10 gr
 
 
 
 
 
 Dessert
Lemon Poppy Seed Ice Cream with Strawberry Sauce
serves 2 ~ $1.10 per serving




ingredients
  • 4 bananas, sliced and frozen ($.60)
  • juice and zest of one lemon ($.69)
  • 1 tablespoon poppy seeds ($.30)
  • 1 cup strawberries ($.45)
  • 1 tablespoon agave ($.10)
  • 2 tablespoons chopped walnuts ($.15)
  • pinch salt

Banana ice cream is wonderful.  And it's amazingly simple to make with just a food processor.

The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth.

In a food processor fitted with an "S" blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it's worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate.

Serve with the strawberry sauce and walnuts. 
 
nutritional information:       calories: 345      fat: 6 gr      carbs: 77 gr      protein: 5 gr
 
 
 
Total cost for the day: $6.11
total calories: 1,386
total fat: 63 gr
total carb: 232 gr
total protein: 27 gr
 

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