Sunday, February 28, 2010

February 28, 2010


Banana Salad
serves 2 ~ $1.64 per serving


2 bananas ($.30)
1 small head romaine ($1.89)
juice of 1 lemon ($.69)
3 tablespoons agave ($.30)
pinch of salt
coconut flakes, finely shredded ($.10)

A salad for breakfast? Sure. It has the same ingredients as a smoothie!

It's just as simple to make, too. Chop the romaine and toss with sliced bananas. In a small cup, whisk together the lemon juice, agave, and a pinch of salt and dress each salad. Sprinkle with coconut flakes.

calories: 270
fat: 2 gr
carbs: 67 gr
protein: 5 gr

Creamy Cucumber Soup
serves 2 ~ $.77 per serving


1 cucumber ($.60)
1 avocado ($.78)
1/2 medium onion ($.05)
1 clove garlic, pressed
2 tablespoon olive oil ($.10)
1 cup water for blending
salt and pepper to taste
red pepper flakes

My little local grocery has had avocados on sale for the past few weeks or so and I've been making all sorts of things with them, but one of my favorites is creamy soups. The cucumber adds a summery feel, too, even here where we have a foot and a half of snow!

Finely dice a 2 inch piece of cucumber and set aside for later. In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. Add the water as needed for blending. Let this blend for a minute or two, to get really creamy. Salt and pepper to taste. Top with a bit of the reserved diced cucumber and onion. Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired.


calories: 292
fat: 29 gr
carbs: 12 gr
protein: 3 gr

Apple Salad
serves 2 ~ $2.02 per serving

1 apple ($.60)
1 head romaine ($1.89)
1 medium onion ($.10)
 14 walnuts halves ($.30)
1/4 cup raisins ($.20)

2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons lemon juice ($.35)
2 tablespoons apple cider vinegar ($.20)
pinch of cinnamon

salt and pepper to taste
The cinnamon adds just a bit of warmth and spice to this crunchy salad.

Chop the romaine and core and slice the apple. Toss with sliced onions, walnuts halves, and raisins. In a small cup, whisk together the olive oil, agave, lemon juice, vinegar and cinnamon for the dressing. Salt and pepper to taste.

calories: 456
fat: 19 gr
carbs: 49 gr
protein: 8 gr
Apple Pie
serves 2 ~ $.85 per serving

1 apple ($.60)
1 teaspoon cinnamon
1 tablespoon olive oil ($.10
1/2 teaspoon vanilla ($.10)
water for blending
1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
pinch salt

This is not a pretty pie. But many times you can't judge a book by its cover, and that was certainly the case with this dessert. I was pleasantly surprised at how good this tasted. It made a pretty big pie, too, but ended up being two servings.

Core and peel the apple and cut in half. In a blender, puree one half of the apple with the olive oil, vanilla, and cinnamon, adding just enough water needed for blending.

In a food processor fitted with an "S" blade, process the walnuts and raisins together until the mixture will stick together when pressed (about a minute). Press into a small pie plate, tart pan ... or just use a salad plat like I did. Top with the pureed apple mix. Thinly slice the remaining half of apple and arrange over the pureed apple mix. Add a small dollop of any left over apple puree to the top.

calories: 416
fat: 19 gr
carbs: 81 gr
protein: 6 gr

Total cost for the day: $5.28
total calories: 1,498
total fat: 60 gr
total carb: 209 gr
total protein: 22 gr

Thank you to everyone who has purchased the e-book! I'm having a great time finishing it ... including experimenting with chocolate cake. Yep, this is raw. No nuts, either. And it's one of over 70 new, raw recipes you'll find there.

Sunday, February 21, 2010

February 21, 2010

 "Simplicity is the ultimate sophistication."  ~Leonardo DaVinci

Blueberry Fool
serves 4 ~ $.62 per serving


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

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.

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


NB & J
serves 4 ~$1.15 per serving


1 cup buckwheat, soaked ($.35)
1/2 cup flaxseed, ground ($.20)
1 ripe banana ($.15)
2 tablespoons olive oil ($.20)
1/2 cup water
pinch of salt

8 tablespoons nut butter ($3.20)
4 ounces strawberries ($.50)

I'm really starting to enjoy buckwheat and have been experimenting with it in bread and cracker type things (you'll have to get my e-book to see it all!). This is a simple, basic recipe for a crispy cracker like bread that goes well with nut butter and any fruit "jelly."

Soak buckwheat overnight. Drain and rinse well. In a food processor, puree the ripe banana until liquid. Add in the buckwheat and process until fairly smooth. Cover the ground flaxseed with about an equal amount of water and let soak for about a half hour, until it forms the gel. Stir the soaked flaxseed, oil, and vanilla into the buckwheat and banana mixture. Incorporate well.

Spread about 1/8 inch thick on teflex sheets in the dehydrator. Dehydrate for about 2 hours on one side, then score in desired shapes and flip and dehydrate on the other side for a few hours or overnight.

Serve with a tablespoon of nut butter and some mashed fruit "jelly."


calories: 577
fat: 24 gr
carbs: 54 gr
protein: 15 gr


Marinated Mushroom Salad
serves 2 ~ $2.98 per serving


1 head leaf lettuce ($.77)
10 ounces mushrooms, sliced ($2.19)
1 zucchini, sliced ($.66)
1 red bell pepper, sliced ($1.59)
1 medium onion, chopped ($.15)

2 tablespoons agave ($.20)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 cloves garlic

 whole flaxseeds

This is a very hearty and filling salad. 

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of whole flaxseeds.   


calories: 322
fat: 14 gr
carbs: 45 gr
protein: 12 gr

Apple Cinnamon Cookies
makes 12 pieces ~ $.20 each


1 cup walnuts ($1.00)
1/2 cup dehydrated apple slices, about 2 small apples ($.80) 
1/2 cup dehydrated banana slices, about 3 medium fresh ($.45)
2 teaspoons cinnamon
1 teaspoon vanilla ($.15)
1/2 teaspoon pumpkin pie spice
pinch of salt
coconut flakes for rolling

I wanted something fast and easy, but spicy and warm ... and something other than chocolate! I'll never bore of chocolate, but every once in a while it's nice to change things around. 

This is so simple and takes about 5 minutes to make, not including the dehydrating time. Peel and slice the apples and bananas and dehydrate for several hours, or overnight. They should be leathery and pliable, not crisp.

In a food processor with an "S" blade, process the nuts, dried fruit, cinnamon, vanilla, pumpkin pie spice, and pinch of salt. Pulse to start, then let process for a few minutes until the mixture starts to stick together. Scoop out using a tablespoon or other rounded scooper and roll into a ball shape. Press into coconut flakes.


calories: 105
fat: 12 gr
carbs: 10 gr
protein: 4 gr

Total cost for the day: $4.95
total calories: 1,272
total fat: 82 gr
total carb: 133 gr
total protein: 34 gr

Sunday, February 14, 2010

February 14, 2010

Buckwheat Porridge
serves 2 ~  $.88 per serving


1/2 cup buckwheat groats, soaked ($.35)
1 ripe banana ($.15)
dash salt
2 apple, chopped ($1.00)
a few walnuts, chopped ($.10)
1 tablespoon agave ($.10)
sprinkle of cinnamon

I was looking for something a little bit heavy and warm this morning, and this is what I had. The buckwheat is filling and I wasn't hungry all morning.

To make this, soak the buckwheat for 1-2 hours. Rinse well, being sure to remove any of the slippery residue. In the food processor, using the "S" blade, puree a ripe banana. The banana going to sweeten the porridge, so the riper the better. Once the banana is basically liquid, add in the soaked and rinsed buckwheat and a dash of salt and process minimally, just until porridge like ... leaving it a bit chunky.

Garnish with chopped apple and walnuts, a drizzle of agave, and a sprinkle of cinnamon.

calories: 403
fat: 10 gr
carbs: 68 gr
protein: 8 gr

Pear Salad
serves 2 ~  $2.06 per serving

2 pears ($1.40)
1 head romaine ($1.89)
3 ribs celery ($.30)
1/2 red onion ($.25)
1/4 medium onion ($.08)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
salt and pepper

This is light and sweet. It reminds me a bit of spring. 

In a blender, puree one pear, a quarter of a white onion, the olive oil and agave. Because this is a small amount, it can be easier to use a bullet type blender, if possible. I use a pint canning jar, which fits my blender blade assembly perfectly. Allow to process long enough to become nice and creamy.

 Chop the romaine and toss with chopped celery and red onion. Top with the pear dressing and add salt and pepper to taste.

calories: 269
fat: 7 gr
carbs: 51 gr
protein: 6 gr

Mushroom Burgers
serves 2 ~ $2.40 per serving



1/2 red pepper ($.45)
1/4 cup ground flax seeds ($.10)
10 oz mushrooms ($2.49)
1/3 cup walnuts ($.50)
1/2 white onion, chopped ($.13)
1 jalapeno pepper, chopped ($.05)
1 rib celery, chopped
2 tablespoons olive oil ($.20)

avocado mayo

1 ripe avocado ($.78)
1 teaspoon agave ($.10)
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon paprika
1 teaspoon vinegar

This is more preparation than I usually do, but it still took less than a half hour of actual work. Mostly, it's planning ahead. To make the burgers, wash the mushrooms well. Then, to enhance the flavor slightly and remove any excess water from washing, dehydrate the mushrooms for an hour or two.

In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together.

Reserve about 1/4 of the dehydrated mushrooms and set aside. In a food processor fitted with an "S" blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil.
Form burgers and place on a teflex or plastic sheet. I spread a bit of olive oil on my sheets so the burgers will flip easily. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours.

The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. I used the blender and think this probably needs it to be creamy enough, although mashing with a fork would probably suffice.

Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, chopped jalapenos, and the slightly dehydrated mushrooms that were set aside earlier.

I was getting impatient, and hungry, and took my photos below before these were fully dehydrated. They will get a bit darker than is shown here. With the oil in the mix as well as on the sheets, they are as much like a burger as just about anything I've seen.

calories: 223
fat: 20 gr
carbs: 7 gr
protein: 6 gr
For a few cents more ...
I made a batch of sauerkraut last weekend and it made a perfect side dish for the burgers. Franky G does an excellent kraut tutorial in this video here. It's a beautiful thing, real sauerkraut.

Triple Chocolate
serves 4 ~ $.96 per serving


brownie bits

1/3 cup walnuts ($.50)
1/3 cup raisins ($.50)
2 tablespoons cocoa or cacao powder ($.20)
pinch salt

chocolate chunks

2 tablespoons coconut oil, melted ($.20)
2 tablespoons agave ($.10)
1 tablespoon cocoa or cacao powder ($.10)

ice cream

6 bananas, sliced and frozen ($1.20)
1 cup almond milk ($.40)
1 teaspoon vanilla ($.20)
3 tablespoons cacao or cocoa powder ($.30)
pinch salt

This isn't quite as complicated as it seems, and boy does it hit the chocolate spot. 

Make the ice cream first. In a blender, puree all the ice cream ingredients until smooth and creamy. This will be like soft serve ice cream and is wonderful as is, but for this recipe pour into a container and freeze, stirring every 20 minutes or so until stiff. This can also be processed in an ice cream maker.

Make the brownie bits in the food processor, using the "S" blade. Process all the brownie bit ingredients until the mix starts sticking and clumping and can be pressed into a ball. Spread out on wax paper, about 1/4 inch thick, and refrigerate for at least a half hour to harden.

For the chocolate chunks, stir together all the chocolate chunk ingredients until smooth and creamy and well incorporated. Spread out on wax paper and refrigerate until hard.

To assemble, just break the brownie into bits and the chocolate into chunks and stir into the chocolate ice cream.

Store any leftovers in a covered container in the freezer and allow to soften slightly before serving.

calories: 404
fat: 16 gr
carbs: 73 gr
protein: 5 gr

Total cost for the day: $6.30
total calories: 1,299
total fat: 53 gr
total carb: 199 gr
total protein: 25 gr

Working with raw foods is about the most exciting thing I've ever done. I used to like the idea of cooking, but was always disappointed in both the process and the end result. That changed when I became Vegan/vegetarian several years ago. I started really enjoying food ... including making it. Raw foods are even more exciting and interesting, with such juicy textures, vibrant colors and incredible flavors.
So, I'm in the process of making an e-book ("you know you're a raw foodist when ... ! "  :) . Anyway, I'll have lots of recipes and the nutritional information as well as more information on shopping and budgeting while raw ... and a few surprises, as well. 

The best part is that I've made an entire section showing you how to create your own original recipes. Making your own unique raw creations is the most exciting thing of all ... and the possibilities are endless. I'll show you how to combine foods and flavors in ways that are nearly foolproof, but uniquely yours. Also, how to create menus and figure nutritional information for all your new recipes.

I'll be officially publishing this on March 20, which is the Spring Equinox ... and am taking preorders now at a discounted cost. The preorder price is $10, of course! 

There is a convenient buy it now button on the side of my blog here. The e-book will be delivered on (or before) March 20th.



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