Monday, September 27, 2010

September 26, 2010

I hope you enjoy these recipes from a previous post.

 "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


Nut Butter and Jelly
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

I wanted to take a moment to say a great big ...

to every one of my readers! I appreciate you all SO much!

Question of the Week
Formal, casual, or whatever is handy ... how do you set your table for every day meals?

Monday, September 20, 2010

September 19, 2010


White Chia Smoothie
serves 2 ~ $.95 per serving

8 tablespoons white chia seeds ($1.00)
2 cups water (or white tea, cooled)
2 tablespoons coconut nectar or other liquid sweetener ($.40)
4 tablespoons blackberry puree ($.50)

It was inevitable, and on September 23rd it will be official; the autumnal equinox will mean that fall has arrived. Even though I dread cold weather, I'm very much looking forward to all the holidays. I hope to have some special things connected to the holidays this year ... starting with my favorite, Halloween!

I've been really enjoying chia lately, as you know. Natural Remi -Teas sent some white chia seeds recently as well as some wonderfully fragrant white tea, and this smoothie is what I made with them. I really like the prices at Natural Remi - Teas. The white chia is just $5.50 a pound.

Tea steeped in boiling water isn't raw, and I avoid pretty much all caffeine myself, but plain water worked really well for this, too. 

In a blender, soak the chia seeds in the cooled tea or water for about twenty minutes. Add the remaining ingredients and process until smooth and chilled. I don't like blackberry seeds, they drive me crazy, so I strain the blackberry puree through a wire mesh strainer. Save a few tablespoons of the blackberry puree for dessert later.


calories: 244
fat: 9 gr
carbs: 38 gr
protein: 6 gr


Coconut Cashew Soup
Serves 2 ~ $4.04 per serving

4 tablespoons artisana coconut butter ($2.20)
4 tablespoons artisana cashew butter ($2.35) 
1 1/2 cup water
3 dates ($.60)
2 tablespoons cilantro leaves ($.10) 
1 clove garlic
1 teaspoon red pepper flakes
1/4 teaspoon cayenne
juice of one lime ($.50)
1/2 teaspoon salt
1/4 teaspoon black pepper

1 cucumber, sliced into noodles ($.89)
 1/2 avocado, chopped ($.88)
1 medium onion, minced
2 stalks celery, minced ($.20)
small bunch cilantro leaves ($.05)
1 cup cherry tomatoes, halved ($.30)
red pepper flakes

Oh. Yeah. Coconut butter is divine. Artisana makes organic, raw and vegan nut butters and coconut products. They provided some of their coconut butter and nuts butters for me to try, which are great straight from the jar and worked out really well in this easy and convenient soup.

In a blender, process the coconut butter, cashew butter (almond butter will work as well), water, dates, cilantro, garlic, red pepper flakes, cayenne, lime juice, salt and pepper. Puree until as smooth as possible.

Cut the cucumber into noodles and put in bowls with the avocado, celery, cilantro, and cherry tomatoes. Using a wire mesh strainer, strain the coconut and nut butter soup base. This will take out any larger pieces of dates or spices. A higher powered blender may make this step unnecessary. Add a sprinkle of red pepper flakes.


calories: 537
fat: 44 gr
carbs: 33 gr
protein: 11 gr

Hasta La Pasta
serves 2 ~ $.95 per serving

2 small zucchini, noodled ($1.39)
1 cup cherry tomatoes, halved ($.30)
2 tablespoons olive oil ($.20)
red pepper flakes

This is just a very basic zucchini noodle recipe. Use a vegetable peeler or spiral slicer to cut the zucchini into noodles. Another option is to simply grate the zucchini. Top with cherry tomatoes and olive oil, and add salt, pepper, and red pepper flakes to taste.


calories: 244
fat: 18 gr
carbs: 16 gr
protein: 5 gr

Spaghetti Squash

It's not raw, I know, but I wanted to show you these amazing spaghetti squash noodles. Spaghetti squash grows very easily from seed, even where there are short growing seasons. I was surprised at how easy and prolific they are. After being cured, they can be stored for several months. They are commonly available at most grocery stores as well. I'm really pleased with how well these grew and now have a pantry full. It's really not possible, as far as I know, to eat these raw. So, I've made them cooked. Done in the oven at 350, the inside will not get any hotter than 212 degrees, so they are basically steamed.
To prepare, simply place the squash on a baking sheet in the oven at 350 degrees for an hour and twenty minutes. Remove from oven, let cool slightly, then cut in half. Remove the seeds with a spoon. Then, using a fork, scrape the squash flesh. It will come apart in noodle shaped strands ... and it makes a lot. These strands can be used like any vegetable or grain pasta. Here, I've added the same things as I have to the zucchini noodles above. The nutritional information in cooked spaghetti squash pretty much the same as zucchini.



Plum Pie
serves 3 ~ $2.47 per serving

1/2 cup walnuts ($1.00)
1/2 cup raisins ($.85)
3 plums, sliced thinly ($3.00)
3 tablespoons coconut butter ($1.65) 
2 tablespoons coconut nectar ($.40)

banana ice cream ($.50)
blackberry puree

In a food processor fitted with an "S" blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.

In the food processor, again with the "S" blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top. 

This goes really well with a bit of banana ice cream and a bit of blackberry puree.


calories: 396
fat: 19 gr
carbs: 60 gr
protein: 6 gr


Total cost for the day: $8.41
total calories: 1,421
total fat: 90 gr
total carb: 147 gr
total protein: 28 gr

Questions of the Week

1. How raw are you? Do you sometimes have healthy cooked food as well?

2. What will you do for Halloween this year? Do you have kids who will dressing up? 

3. What do you think about bloggers doing product reviews? Is it a good service? Have you ever found a wonderful product via a blogger's review?

Monday, September 13, 2010

September 12, 2010


Chia Crackers
serves 1 ~ $.96 per serving

4 tablespoons chia seeds ($.81)
 1 cup water
1 ripe banana ($.15)
pinch salt
1/2 teaspoon cinnamon

The kind folks over at sent some of their chia seeds for me to try. The company is wonderfully easy to work with and the chia seeds were well packaged and extremely fresh. I really like their free shipping, too. Right now, you can get 10% off your entire chia seed purchase (over $15) using the coupon code: 

Chia seeds are pretty amazing. They're relatively high in protein, as well as calcium, fiber, potassium, and more. They are the highest source of omega-3s, providing even more than salmon. They're quite cost effective as well, being similar in price to hemp seeds. I've also discovered they can be used in the very same way as flax seeds.

So, in addition to different gelled porridge type dishes, chia seed can be made into crisp crackers. They can be made any flavor, too. I thought sweet would be nice for breakfast.

Grind the chia seeds in a bullet type blender or with a mortar and pestle. If you don't have those things, that's OK, just use the seeds whole.

Put the seeds in a blender and add the rest of the ingredients. Blend until smooth, which takes about a half minute. Let sit for about twenty minutes until the seeds have gelled and then spread about 1/8th in inch thick onto lined dehydrator trays. Chia seeds dry more quickly than flax, so flip and peel these from the sheet after about a half hour to an hour. Dry until crispy, about another three hours or overnight. These go really well with a dab of nut butter.


calories: 244
fat: 9 gr
carbs: 36 gr
protein: 6 gr
Salad with Green Garlic Dressing
serves 2 ~ $2.40 per serving

 1 head green leaf lettuce, chopped ($1.89)
2 cups cherry tomatoes, halved ($1.00)
1 medium onion, sliced
3 ounces sliced mushrooms, sliced ($1.00)

2 tablespoons olive oil ($.20)
2 tablespoons apple cider vinegar ($.20)
2 tablespoons agave ($.20)
 small bunch parsley leaves ($.50)
2 cloves garlic

salt and pepper to taste

Can you believe it's almost fall? Honestly, I'm not ready for summer to be over! I can't postpone fall, but there is still fun to be had in the garden. In my area, this is the time to start the fall lettuces and greens. They grow really well in the cooler temperatures. Which is a good thing, because they can be used to make an endless variety of salads.

This is just a very simple green salad assembled with chopped green leaf lettuce, the last of the cherry tomatoes, onion, and mushrooms. The dressing is made by combining the olive oil, vinegar, agave, parsley, and garlic in a blender and pureeing until very smooth. A small bullet type blender can be used for the dressing. To make larger batches of dressing, just double or triple the ingredients and save any leftovers in the fridge.


calories: 269
fat: 14 gr
carbs: 34 gr
protein: 6 gr


Salad with Blackberry Dressing
serves 2 ~ $1.50 per serving

1 head romaine, chopped ($1.29)
6 leaves kale, chopped ($.50)
2 carrots, shaved or sliced ($.20)
2 ribs celery, sliced ($.20)
1 medium onion, thinly sliced

4 tablespoons blackberry sauce (see dessert recipe below) ($.50)
2 tablespoons olive oil ($.20)
 teaspoon apple cider vinegar ($.10)

salt and pepper to taste

I love blackberries and this is my new favorite salad dressing. And yes, this is the second salad of the day. It's not true that a raw and vegan lifestyle means living on salads, but any healthy diet includes lots of them. It's a good thing they taste so great!

This is a simple salad, assembled with chopped romaine, sliced carrots (I used a vegetable peeler), and sliced celery and onions. The dressing really makes this wonderful, even though it's also incredibly simple. Just puree the blackberry sauce, olive oil, and apple cider vinegar until smooth. This is a small batch, but can be doubled, tripled or more and stored in the fridge for up to a week.


calories: 381
fat: 16 gr
carbs: 58 gr
protein: 9 gr

Banana Ice Cream with Blackberry Sauce
serves 2 ~ $1.05 per serving

4 bananas, sliced and frozen ($.60)
1/2 teaspoon vanilla
1 cup blackberries ($1.00)
4 tablespoons agave or other liquid sweetener ($.30)
2 tablespoons olive oil ($.20)

 I've had no luck getting local blackberries and used frozen in this recipe. 

I know, I have banana ice cream here almost every week. The truth is, I just haven't become bored with it yet ... I've also rarely eaten the same flavor twice. It seems almost endlessly versatile. 

Make a batch of banana ice cream by pureeing the sliced and frozen bananas in a food processor fitted with an "S" blade. Add the vanilla and pulse a few times to incorporate. Yep, that's it ... although it does take a bit of time and scraping down the sides to get this to come together.

The blackberry sauce is made by pureeing the blackberries with the agave and then straining out the seeds with a mesh sieve. The sauce is perfectly smooth and sweet. Make sure to set aside some to use in the blackberry salad dressing above. Garnish with a few whole blackberries.


calories: 372
fat: 14 gr
carbs: 65 gr
protein: 3 gr

Total cost for the day: $5.91
total calories: 1,266
total fat: 53 gr
total carb: 193 gr
total protein: 24 gr

Remember to get 10% off (on orders over $15) and free shipping in the US when you use the coupon code rawon10 at


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