Wednesday, July 13, 2016

Lime in the Coconut Tarts: Raw Food Dessert Recipe


Lime in the Coconut Tarts
8 tarts ~ $1.11 per serving




These are just insanely good and great for summer. I really don't think there's a conventional dessert that could be any better tasting than these. I used paper cupcake cups and a cupcake pan ... the paper lined pans seemed to make just about perfect sized tarts. They certainly didn't last long in these parts, although theoretically they can be covered and frozen for up to a week.

A note about the dehydrated bananas ... these need to be just dehydrated enough to take some of the moisture out but not hard. I dehydrated my gently for about 6 hours and that seemed to work out well.


ingredients
  • 6 dates ($3.00)
  • 1/2 cup walnuts ($.50)
  • 1/2 cup finely shredded coconut ($1.00)
  • 2 tablespoons coconut oil
  • 2 tablespoons agave
  • pinch salt
  • 2 avocados ($1.49)
  • 3 bananas, dehydrated ($.45)
  • 4 limes, juice and zest ($2.00)
  • 4 tablespoons agave ($.40)

directions
  1. Make the crusts first. In a food processor with the "S" blade, process the dates until mush. 
  2. Add the coconut, coconut oil, agave, and salt and process until it begins to clump. 
  3. Last, add the walnuts and process until the walnuts are fully incorporated and the mixture sticks together.
  4. Divide the crust mixture evenly into and press into the bottom and sides of eight paper lined cupcake cups. 
  5. Put in the freezer for about a half hour, until firm.
  6. For the filling, in the food processor with the "S" blade, process the avocados, bananas, lime juice and zest, and agave. It takes a minute or two, but this will become velvety smooth and the consistency of thick pudding.
  7. Spoon the filling into the tart crusts and chill well before serving.











Monday, July 4, 2016

Raw Food Recipe Menu: July 4, 2016





 
Happy, happy 4th!! I hope you're enjoying your holiday with lots of good food, friends, family, and good times. The 4th, to most people, represents "freedom" and "independence." What would you like to be free or independent of this summer or this year? Now? 

  
Breakfast 
Strawberry Blue Concrete
serves 2 ~ $1.45 per serving



  • 3 bananas, sliced and frozen ($.60)
  • 1 1/2 cups strawberries, frozen ($1.69)
  • 1/2 cup blueberries, frozen ($.60)
  • stevia and/or agave, to taste

A "concrete" is a very thick shake ... thick enough to have to eat it with a spoon. And this is a fun and tasty breakfast or treat for anyone.

In a food processor fitted with an "S" blade, process the frozen bananas until creamy. Add water as needed until the mixture is a thick, soft serve ice cream consistency. Add about half the frozen strawberries and process again until smooth. Add a couple droppers of stevia and/or agave, until you like the level of sweetness. You may not need any sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen strawberries to what remains, and process again until smooth. Spoon out and set aside about half of this mixture, as well. Finally, add the frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don't forget a spoon!


nutritional information:      calories: 262      fat: 1 gr      carbs: 65 gr      protein: 3 gr


Lunch
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
  • 3 tablespoons olive oil
  • 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



Dinner
Blueberry Salad
serves 2 ~ $2.00 per serving



ingredients
  • 1 cup blueberries, dried ($1.00)
  • 1 head romaine ($1.29)
  • handful kale ($.50)
  • 1 medium onion, divided
  • 1/2 cup blueberries, fresh ($.50) 
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons coconut nectar or other liquid sweetener ($.40)
  • 1 tablespoon apple cider vinegar ($.10)
  • salt and pepper to taste

Blueberries dry to a wonderful raisin like texture, becoming sweeter and even more flavorful. Care must be taken to not over dry them as they get too hard. Just put a cup of blueberries in the dehydrator for several hours until dry but still chewy.

The salad is just a simple one of romaine, a bit of kale, chopped onions, and dried blueberries. Reserve a tablespoon of chopped onion to go into the dressing.

The dressing is made with the onion, a half cup of fresh blueberries, the olive oil, coconut nectar, and vinegar. Puree all ingredients in a blender until smooth. This works best with a bullet type blender. Most blenders have a blade assembly that's compatible with canning jars. Just unscrew the blade assembly from the carafe and attach to a small mouth canning jar. The pint jars are perfect for small jobs like this.

 Also, a larger batch of dressing can be made, just double or triple the recipe. Store in the refrigerator for up to a week.

 


nutritional information:       calories: 289       fat: 14 gr       carbs: 42 gr       protein: 4 gr




Dessert
Blueberry Fool
serves 4 ~ $.62 per serving

ingredients
  • 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.


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






Total cost for the day: $6.82
total calories: 1,076
total fat: 72 gr
total carb: 166 gr
total protein: 21 gr
That's a little light on calories, but it's also kind of light on the cost so if you're still hungry have a big slice of lemon cherry cheesecake!


Lemon Cherry Cheesecake
serves 8 - $1.50 per serving

 This cheesecake recipe is from my Spring Raw book, available over there on the side. It's a refreshing dessert that tastes great anytime, but also goes over well at get togethers and holidays

crust
  • 1 cup almonds ($2.00) 
  • 1 cup dates ($2.00)
  • pinch salt

filling
  • 2 cups almonds, soaked and (optionally) blanched ($4.00)
  • 1/4 cup lemon juice ($.40)
  • 1/2 cup agave ($1.60)
  • 1 teaspoon vanilla
  • pinch salt
  • 1/2 cup water for blending

topping
  • 1/2cup cherries ($.40)
  • 1/2 cup dates ($1.00)
  • 2 tablespoons lemon juice ($.40)
  • 1/4 cup whole cherries ($.20)


In a food processor fitted with an “S: blade, process the almonds until coarsely ground. Add the dates and process until the mixture sticks together. Press into the bottom and up the sides of an eight inch springform pan.


For the filling, in a food processor fitted with an “S: blade, process the soaked almonds until finely ground. Add the lemon juice, agave, vanilla, and salt and process, using additional water as necessary. Pour into the prepared crust and smooth. Cover and freeze until firm

In a bullet type blender, process the cherries, dates, and lemon juice until very smooth. Stir in the whole cherries and spread over the top of the frozen pie. Cover and freeze again until firm.

To serve, remove from freezer about twenty minutes beforehand and allow the pie to thaw slightly before cutting and serving.


nutritional information:       calories: 343       fat: 21 gr       carb: 30 gr       protein: 6 gr 

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