Sunday, June 27, 2010

June 27, 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

Squash Blossoms
serves 2 ~ $2.12 per serving

12 - 20 squash blossoms ($2.00)
1/2 cup walnuts ($1.00)
1/2 cup water for blending
1 ripe avocado ($.88)
1 tablespoon lemon juice ($.10)
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon tarragon ($.10)
1 small onion, minced ($.05)

1 tablespoon olive oil ($.10)
ground flax seeds

Squash blossoms are gorgeous. They're delicious, too. These are from my own plants. They're quite fragile and don't last long. You can grow your own or get them from a farmer's market.

Gently wash the blossoms and pat dry. Allow to air dry for a half hour or so.

In a bullet type blender, puree the walnuts and water until very smooth. Add the avocado, lemon juice, salt, pepper, and tarragon and puree again until very smooth. Add more water if necessary. Once blended, mix in the minced onions and stir to combine.

This makes a creamy and cheesy like mix to put inside the blossoms. Gently spoon a tablespoon or so in each blossom.

They're beautiful like this with nothing else done to them. Or, they can be brushed with a small amount of olive oil and dusted with some finely ground flax seed and then dehydrated for a few hours for a more "fried" kind of feeling.

calories: 332
fat: 28 gr
carbs: 15 gr
protein: 7 gr

Cucumber Noodles
serves 2 ~ $2.50 per serving

2 cucumbers, noodled ($1.59)
2 tomatoes, chopped ($3.00)
1 medium onion, chopped ($.05)
2 tablespoons olive oil ($.20)
1 tablespoon vinegar ($.10)
2 cloves garlic, pressed
1 teaspoon dried basil ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper

This is fresh and light and perfect for a hot summer afternoon. 

Shave the cucumbers into noodles. Top with chopped tomatoes and onions.

Whisk together the remaining ingredients and drizzle over the top.

calories: 176
fat: 14 gr
carbs: 13 gr
protein: 3 gr

Chocolate Tacos
serves 4 ~ $1.19 per serving


1/2 cup ground flax seeds ($.25)
1/2 cup water
2 ripe bananas ($.30)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt

banana ice cream

4 bananas ($.60)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt

nut cream

1/2 cup nuts ($1.00)
1/4 cup water 
1 tablespoon agave ($.20)
1/2 teaspoons vanilla
pinch salt

chocolate sauce

2 tablespoons cacao or cocoa powder ($.40)
2 tablespoons agave ($.20)
2 tablespoons olive oil or coconut oil ($.20)

a few chopped walnuts and strawberries

These are so much fun. They really do look like little chocolate tacos with all the fixings. And ... it's chocolate, which is always a good thing.

Make the shells first. Use finely ground flax seed and soak in water for about twenty minutes, until gooey. In a food processor with an "S" blade, puree the bananas until smooth. Add in the soaked flax and salt and process briefly. Spread in eight circles on lined dehydrator trays. Let dehydrate for about an hour, until dry to the touch on the side facing up. Flip and peel the sheet away. Let dry another couple hours. Then, gently fold in half. Use a twisted piece of wax paper to make a brace to hold the taco shell slightly open. Let dry this way for another couple hours. Let cool to room temperature.

Make the banana ice cream. Combine all the ingredients in the food processor and puree until very smooth. Then put in an ice cream maker and process until like soft serve. Freeze.

The nut cream is just the ingredients pureed in a bullet type blender until smooth. Refrigerate. It will thicken some as it cools.

The chocolate sauce is just cacao powder, agave, and either olive oil or coconut oil stirred together. Coconut oil will  make a hard chocolatey shell; olive oil will stay liquid. Either way is really good.

To assemble, spoon the ice cream into the shells, add a dollop of nut cream, a few walnuts and strawberries, and a drizzle of sauce.

You can add a bit of heat to the chocolate ice cream by adding a big pinch of cayenne before processing. It adds heat without changing the flavor.

calories: 438
fat: 45 gr
carbs: 115 gr
protein: 15 gr

Total cost for the day: $7.45
total calories: 1,216
total fat: 89 gr
total carb: 210 gr
total protein: 30 gr

Raw on $10 a Day (or Less) eBook Giveaway!

I'd like to do an ebook giveaway this week.

Included in the ebook are some recipes, but also sections on creating your own original recipes, photographing food, growing wheat grass, etc.

To enter, just leave me a comment here and let me know what you've found helpful or enjoyable about this blog.

For extra entries (leave a comment for each):
  •  Tweet this giveaway (but not more than once a day)
  • Post this giveaway on your blog or Facebook
  • Follow my blog on Google Friend Connect

Deadline ... Saturday, July 3rd at midnight

Sunday, June 20, 2010

June 20, 2010

Avocado "Eggs"
serves 2 ~ $1.74 per serving

2 avocados ~ ($1.49)
2 tablespoons agave ($.20)
salt and pepper

2 medium zucchini, thinly sliced ($1.29)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
1 tablespoon balsamic vinegar ($.10)
1 clove garlic, pressed
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon crushed red pepper flakes

This breakfast recipe is a repost. It's one of my favorite things to have, any time of day.
The "bacon" has to be started the day before. Peel and thinly slice the zucchini. Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, pepper, and red pepper flakes. Put the zucchini strips in a container or plastic bag and pour the marinade over, coating all the strips. Let marinate for about 2 hours and then arrange the strips on a teflex dehydrator sheet. Dehydrate for 2 hours then flip. Allow to dehydrate for several hours or overnight.

Making the "eggs" part of this is so simple. Slice an avocado and arrange on a plate. Fill the holes with a small dollop of agave. Salt and pepper to taste.

calories: 599
fat: 43 gr
carbs: 41 gr
protein: 6 gr

Hummus Pizza
serves 4 ~ $1.80 per serving


1 cup ground flax seeds ($.50)
1/2 cup whole flax seeds ($.30)
1 cup water
6 carrots ($1.20)
1 red bell pepper ($.59)
1 medium onion ($.05)
2 cloves garlic
1/2 teaspoon salt
1/4 teaspoon cayenne


2 zucchini, peeled and chopped ($1.29)
2 tablespoons tahini ($.20)
1 tablespoon olive oil ($.10)
1/2 onion, chopped
1 teaspoon cumin
1 clove garlic
1/2 teaspoon salt

1 tomato, sliced ($2.00)
1 onion, thinly sliced ($.05)
4 oz mushrooms, marinated and dehydrated (optional) ($1.10)

This doesn't taste like traditional pizza, and it's also not quite like a tostada ... but I've called it pizza because that's what it looks like.

The crust can be started the evening before and left in the dehydrator to get crispy. Start by soaking the ground and whole flax seeds in the one cup water. They will get gelatinous and this is what helps hold the crust together. 

While the flax is soaking, in  food processor fitted with an "S" blade, process the remaining crust ingredients until smooth. Stir into the soaked flax. Spread thinly on teflex or plastic covered dehydrator trays.

Let dehydrate for a couple hours, then score into desired shapes and flip. Peel the sheet off the back of the crust and let it finish drying on the screen.

To make the hummus, simply process all the ingredients in the food processor with the "S" blade until very smooth.

Assemble the pizzas by breaking the crusts long the score lines, spreading on a layer of hummus, and adding the toppings.


calories: 351
fat: 25 gr
carbs: 23 gr
protein: 12 gr

Mushroom Alfredo
serves 2 ~ $2.25 per serving

8 oz mushrooms ($2.20)
1 medium onion, quartered and sliced ($.10)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
2 tablespoons balsamic vinegar ($.20)
1 clove garlic
1/2 teaspoon salt
1/2 cup walnuts ($.50)

2 zucchini, sliced into noodles ($1.29)

This really satisfied a desire for something heavier and substantial.

Put the mushrooms and onions in a bowl or lidded tub. Whisk together the olive oil, agave, balsamic vinegar, and salt. Pour over the mushrooms and onions. Let sit for about an hour. Pour onto a lined dehydrator tray and dehydrate for about an hour or so. It's not intended to dry, just to intensify the flavor and color a bit.

When the mushrooms and onions are dehydrated, take half of them and put in a blender with the walnuts and about 3/4 cups water. I use a bullet type blender for this because it's such a small amount. Puree until very smooth, which may take a few minutes.

Noodle the zucchini and top with the sauce and the mushrooms that were set aside. Salt and pepper to taste.


calories: 361
fat: 26 gr
carbs: 25 gr
protein: 12 gr

Banana Mango Ice Cream
serves 2 ~ $.97 per serving

3 ripe bananas, sliced and frozen ($.45)
1 cup frozen mango chunks ($1.49)
pinch salt

pea blossoms or other edible flowers (optional)

I never get tired of making the banana ice creams. It's one of those rare things that seem too good to be true, but isn't. And even with making this so often, I've never had the exact same recipe twice.

I used a couple pea blossoms and vines as a garnish (only use blossoms from edible pea vines, the fragrant sweet pea blossoms are poisonous). It was almost too pretty to eat ... almost.

In a food processor with an "S" blade, process all ingredients until smooth and like soft serve ice cream. It can take just a bit of scraping and adjusting to get it to process completely. Add just a tiny bit of water if needed to help blend. Serve with an edible flower garnish if desired.


calories: 225
fat: 1 gr
carbs: 53 gr
protein: 3 gr

Total cost for the day: $6.76
total calories:  1,536
total fat: 95 gr
total carb: 142 gr
total protein: 33 gr

Question of the week ...

How and/or when did you discover raw foods? 

Sunday, June 13, 2010

June 13, 2010


Cantaloupe & Berries
serves 2 - $2.89 per serving

1 cantaloupe ($2.49)
1 quart strawberries ($2.99)
2 tablespoons coconut flakes ($.30)

This would be a perfect, simple, juicy summer breakfast to share ... especially on a rainy morning like we had today.

Just take half of a ripe cantaloupe and scrape out the seeds. Fill cavity with ripe strawberries and sprinkle on coconut flakes.


calories: 230
fat: 5 gr
carbs: 52 gr
protein: 5 gr


Asparagus Soup
serves 2 ~ $2.94 per serving

12 spears asparagus ($1.99)
8 oz mushrooms ($2.29)
2 avocados ($1.49)
1 medium onion ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups water

Heather, of Sweetly Raw, made a gorgeous asparagus soup last week and I've used that as inspiration for my own.

The flavor and color of this could be intensified by first dehydrating the asparagus and mushrooms, but I wanted something light today. 

Puree all ingredients in a blender until very smooth. Garnish with a few pieces of chopped onions, mushrooms and asparagus.


calories: 430
fat: 32 gr
carbs: 30 gr
protein: 14 gr


unStir Fry
serves 2 - $2.38 per serving

6 spears asparagus, chopped ($1.00)
4 oz mushrooms ($1.15)
2 carrots, thinly sliced ($.30)
2 stalks celery, sliced ($.20)
6 leaves kale, chopped ($.60)
1 medium onion, chopped ($.10)

juice of one orange ($.50)
1 inch piece ginger, grated ($.10)
1 clove garlic, pressed
2 tablespoons olive oil ($.20)
2 tablespoons braggs liquid aminos  ($.40)
2 tablespoons agave ($.20)
1/2 teaspoon salt
1/4 - 1/2 teaspoon cayenne
1 tablespoon red pepper flakes

2 medium zucchini ($1.29)

Put the asparagus, mushrooms, carrots, celery, kale, and onion in a lidded tub. Combine the orange juice, ginger, garlic, olive oil, liquid aminos, agave, cayenne, and red pepper flakes. Whisk to combine, or use a bullet type blender. Pour half this marinade over the vegetables in the tub and place the lid on. Set aside the other half of the marinade for later. Let sit, stirring or shaking every so often, for about an hour. Then pour onto lined dehydrator tray and dehydrate for an hour or two, until the vegetables are slightly soft and warm.

Slice the zucchini into noodles and top with the vegetables. Dress with the remaining marinade.


calories: 368
fat: 15 gr
carbs: 52 gr
protein: 7 gr


Carrot Ginger Snaps
makes 6 serving (12 cookies) ~ $.76 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.50)
2 tablespoons ground flax
2 tablespoons flax seed
pulp from two juiced carrots ($.30)
1 1/2 inch piece ginger, grated ($.15)
1/2 teaspoon vanilla extract ($.05)
2 tablespoons agave ($.20)
pinch salt

3 tablespoons coconut flakes ($.45)

I'm partial to chocolate, so this didn't quite live up to my expectations ... but everyone else seemed to like them. They sure didn't last long! Also, I've used some carrot pulp in here. Which is just the remains after carrots have been juiced. It's not essential, if you don't have it just leave it out.

In a food processor fitted with an "S" blade, begin processing the walnuts and raisins ... just until they're chopped into small bits but before the dough starts to stick together. Add the remaining ingredients, except for the coconut flakes. Process until dough sticks together. Divide and form into balls and flatten into cookie shapes. Press each side into coconut flakes and dehydrate for several hours until a bit hard on the outside.

calories: 258
fat: 8 gr
carbs: 15 gr
protein: 3 gr


Total cost for the day: $8.97
total calories: 1,286
total fat: 60 gr
total carb: 149 gr
total protein: 29 gr

I'm not always raw, but I'm always vegan. And it's really important to me to be able to show others that eating well and living a raw and vegan lifestyle isn't that difficult or costly. I've started a vegan blog that isn't raw, per se. If you'd like to take a look, just click on the pic below.


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