Monday, November 29, 2010

November 28, 2010

Fruit Wraps

2 servings ~ $.99 per serving

1 avocado ($1.49)
2 bananas ($.20)
4 romaine leaves ($.30)
pinch of salt, optional

I generally enjoy raw foods best in their simple, juicy, least refined state. This is simple and juicy and requires very little preparation while at the same time feeling just a little bit fancy.

For each serving, slice one banana and half an avocado and wrap in two romaine leaves. An optional light sprinkle of salt can bring out the sweetness of the fruit.

calories: 282
fat: 15 gr
carbs: 40 gr
protein: 3 gr

Garden Salad with Sweet Onion Dressing

serves 2 ~ $2.13 per serving

1/2 head romaine ($.95)
1/2 bunch (or bag) spinach ($1.50)
12 radishes ($1.00)
2 medium onions ($.30)
2 cloves garlic, pressed
2 tablespoons olive oil ($.20)
3 tablespoons agave or agave ($.30)
1/2 teaspoon salt
1/2 teaspoon black pepper

There was an onion dressing I remember using a long time ago and I thought maybe I'd try to replicate it to go with this salad of greens, radishes and onions. It was perfect.

For the dressing, puree 1/2 onion, the garlic, agave, olive oil, salt, black pepper and a sprinkle of crushed red pepper. It can be hard to make this in such a small batch because the blender just doesn't work on such small amounts. I get around that by using a pint sized canning jar attached to the blade part of my blender. But, you could easily double or triple the amount and it should store in the fridge for at least a few days.

The salad is just the romaine and spinach tossed with thinly slices radishes and onions and topped with the onion dressing and some more red pepper flakes.

calories: 280
fat: 15 gr
carbs: 38 gr
protein: 5 gr

Jalapeno Poppers
10 poppers ~ $.24 per popper

5 jalapeno peppers ($.49)
1 medium onion, minced ($.15)
1 tablespoon olive oil ($.10)
crushed red pepper flakes

Basic Nut Cheez

1 cup nuts, soaked and dehydrated ($1.60)
juice of 1 lemon
1 tablespoon agave ($.10)
1 teaspoon salt
1 teaspoon nutritional yeast
1 tablespoon onion powder
1 teaspoon garlic powder
1 cup water for blending

My son was trying to entice me the other day with some jalapeno poppers. I admit they did look good, but I knew I could make a raw and dairy free version that would just as yummy. AND I had a whole bag full of jalapenos in the fridge.

I started by making a batch of nut cheez. I used soaked and dehydrated walnuts here, but I imagine that some macadamia nuts would be good as well. In a blender, puree the nuts and all other nut cheez ingredients for a few minutes, until smooth and very creamy. Wrap in cheese cloth and let drain over a colander. Set a plate on top of the cheez and weight it with something. I used a can of coffee. Let drain overnight.

Slice the jalapenos in half, remove the seeds and ribs, and very lightly toss with olive oil. Dehydrate for a few hours until slightly softened (I actually liked them both ways, dehydrated as well as just fresh). Then fill with nut cheez and garnish with minced onion and crushed red pepper flakes. Put in the dehydrator for another few hours to warm, if desired.

Vegetable Noodle Stew
serves 2 ~ $1.66 per serving

1 ripe avocado ($.88)
2 tomatoes ($1.00)
4 carrots ($.50)
1 onion, finely diced ($.05)
3 stalks celery, finely diced ($.30)
1 medium zucchini ($.59)
1 1/2 cup water for blending
salt and pepper to taste
red pepper flakes
olive oil for drizzling

This is my new addiction. Maybe it's the cold, rainy weather we've been having, but right now this is almost better than chocolate. Is there anything really better than chocolate?

I still have a freezer half full of frozen tomatoes from my garden last year, and I've used them here. In season, we sell our veganic tomatoes two for a dollar straight out of our garden and that's the price I've used here. It's quite a low price, but it's such a fulfilling thing to grow food. This time of year, though, tomatoes are quite expensive in the stores. I talk about freezing and preserving produce for raw in my ebook, which is available to the right. I've really gotten a lot out of our raw, frozen produce this winter.

In a blender, puree until smooth the avocado, tomatoes, carrots, half the onion, and two stalks of celery. Add as much water as you like to create the desired consistency. I made mine thick and it was very much like a stew. Finely dice the other half of the onion and the remaining celery. Slice the zucchini into noodles using a vegetable slicer or spiral slicer. I slice the zucchini lengthwise and then use a vegetable peeler to shave off fettuccine sized noodles.

Divide the soup between bowls, salt and pepper to taste, and stir in the diced onion and celery and the noodles. Drizzle with a teaspoon or so of olive oil and some red pepper flakes, if desired. Extra yumminess can be had by marinating the zucchini noodles for a few hours using equal parts olive oil, balsamic vinegar, and agave as a marinade.

calories: 292
fat: 15 gr
carbs: 38 gr
protein: 8 gr
Pistachio Ice Cream
serves 2 ~ $1.19

1 ripe avocado ($.88)
4 ripe bananas ($.60)
2 tablespoons agave ($.20)
1 teaspoon vanilla extract ($.20)
pinch salt
1/4 cup pistachios ($.50)

Fruit and nuts. That's all this is, but it feels like a treat ... and I think it makes a perfect breakfast. 

In a food processor with the "S" blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.

If you don't have an ice cream maker, just freeze the puree and stir every half hour or so until it's firm, adding the pistachios just before firm.

calories: 552
fat: 22 gr
carbs: 92 gr
protein: 8 gr

Total cost for the day: $6.21
total calories: 1,495
total fat: 67 gr
total carb: 275 gr
total protein: 24 gr


of the Raw for the Holidays eBook is
Fiber from 28 Cooks!

I hope you all had a wonderful Thanksgiving! This weekend was pretty busy with family, so these are reposts. I hope you enjoy them and I'll be back next week with some entirely new recipes.

Monday, November 22, 2010

November 21, 2010

If the only prayer you said in your whole life was, "thank you," that would suffice.  ~Meister Eckhart

Soft Serve with Apples
serves 2 ~ $1.08 per serving

1 tablespoon lemon juice
1 tablespoon agave ($.20)
1/2 teaspoon pumpkin pie spice
2 apples, peeled and chopped ($1.20)
4 bananas, sliced and frozen ($.60)
1/2 teaspoon vanilla ($.05)
2 tablespoons walnuts ($.10)

My love affair with banana soft serve has been rekindled.

In a small bowl, whish together the lemon juice, agave, and pumpkin pie spice. Add the peeled the chopped apples and toss to coat. Pour onto a line dehydrator sheet and dehydrate for about an hour. This is an optional step. The dehydrating softens the apples a bit, but they still taste fine without it.

To make the soft serve, put the frozen banana slices in a food processor fitted with an "S" blade and process until thick and creamy.

Top with the apples and walnuts.

calories: 399
fat: 9 gr
carbs: 93 gr
protein: 6 gr

Tat Soi and Arugula with Mustard Dressing
serves 1 ~ $2.79 per serving

10 leaves tat soi ($1.59)
6 leaves arugula ($.55)
2 green onions ($.10)
1 carrot ($.10)

1 tablespoon olive oil ($.10)
1 teaspoon apple cider vinegar ($.10)
1 tablespoon agave ($.10)
1 clove garlic, pressed
1 tablespoon dijon mustard ($.15)

The tat soi and arugula are growing like gangbusters in cold frames right now. I love arugula, but I'd never heard of tat soi until I planted it this year. It's in the brassica family, like broccoli, and has fairly large, spoon shaped leaves. It's a bit spicy, too ... kind of like broccoli sprouts. It's a nutritional powerhouse, an full of antioxidants. Also, all of the brassicas may prevent breast cancer by increasing the liver's ability to metabolize estrogen.

This is a pretty simple salad. Toss together the greens and onion, and carrot. Whisk together the remaining ingredients and pour over salad.

calories: 257
fat: 14 gr
carbs: 30 gr
protein: 5 gr
Mushroom Pasta with Kristen's Tuscan Sun-Dried Tomato Pesto

serves 3 ~ $3.32 per serving

$1.28 per serving

1 cup sun-dried tomatoes, soaked 2 hours in enough water to just cover, reserve soak water ($1.50)
1/2 cup fresh basil ($.50)
1/4 cup pine nuts ($1.00)
1 teaspoon garlic, pressed ($.10)
1 teaspoon himalayan crystal salt
2 tablespoons fresh lemon juice ($.25)
1/3 cup extra virgin olive oil ($.50)
"In a food processor, fitted with an "S" blade, combine all of the ingredients except the olive oil, adding a little of the sun-dried tomato "soak" water, if necessary. While the mixture is pureeing, add the olive oil. Enjoy!"
 This is a repost of a Kristen Suzanne recipe I several months ago. All her recipes are awesome and Kristen has her own raw holiday recipe book as well as other raw recipe books. You can get them on her website or at Amazon.

Kristen's versatile sauce is so easy to enjoy. I served it with marinated mushrooms and onions over zucchini pasta.

marinated mushrooms
$1.45 per serving

12 ounces small button mushrooms ($2.99)
1 onion ($.25)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1 clove garlic, pressed ($.10)
1 tablespoon dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper

Clean the mushrooms, but leave them whole. Finely chop the onion. Mix together the oil, agave, garlic, basil, salt and pepper and pour over the mushrooms and onions. I do this in a zip lock type box, but a glass bowl would work was well. Allow to marinate for a few hours or overnight. Then, to warm, place in the dehydrator for an hour or so. Serve the pesto and mushrooms over zucchini noodles, using one small zucchini ($.59) per serving.

Also, I've used agave as the sweetener here. I'm currently in search of the perfect raw sweetener because I have ethical concerns about honey. But I react to agave a bit like I do to corn syrup. And that is not a good thing. Stevia has given me stomach aches in the past and is linked to possible liver damage in some people. Maple syrup isn't raw and has such a strong flavor. I'm thinking of just using evaporated cane juice, although it's not raw. Any thoughts? What's your favorite raw and/or non-raw sweetener?

nut parmesan
$.10 per teaspoon

To make these even more tasty, and for about $.10 a teaspoon, top with a teaspoon or two of this nut Parmesan.

1 cup nuts (I used walnuts and brazil nuts)
1 teaspoon nutritional yeast
1 teaspoon salt
1 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon dried basil

Grind to a fine powder in the food processor. Avoid over processing as it will cause the nuts to become oily. This will keep for a couple weeks in the fridge.

calories: 488
fat: 41 gr
carbs: 29 gr
protein: 9 gr

Kristen has some further tips on raw budgeting:
"... might substitute the pine nuts for hemp or cashews or walnuts. Your reader can make their own sun-dried tomatoes to save money, too, if they have a dehydrator. This can be served on spiralized zucchini pasta."

Nut Butter Cups
makes about 8 cups ~ $.96 per cup

1/2 cup almond butter ($.50)
1 teaspoon nutritional yeast ($.05)
2 tablespoons agave ($.40)
pinch salt

1/2 cup cacao butter or coconut oil ($3.00)
3/4 cup cacao powder ($2.50)
6 tablespoons agave ($1.20)
pinch salt

This is a very basic version of the nut butter cup. Mix together the almond butter, nutritional yeast, agave, and salt. Form into round disks that will fit inside your chosen mold (I used a cupcake pan with paper liners) and place on waxed or parchment paper. Stick in the freezer for about a half hour, until the mix is chilled well and firm. You can even let it freeze.

In a double boiler, melt the cacao butter or coconut oil. Add the rest of the ingredients and stir. Into your mold, pour a thin layer of chocolate and then put in the freezer to chill to harden. Put the nut butter disk on top in the center and pour on another layer of chocolate. Freeze this for about a half hour and unmold.

calories: 290
fat: 24 gr
carbs: 21 gr
protein: 4 gr

Total cost for the day: $8.15
total calories: 1,434
total fat: 88 gr
total carb: 173 gr
total protein: 24 gr
Holiday eBook Giveaway!
 Thanks to the generosity of Penni Shelton, I'm giving away a copy of Penni's and Raw Food Rehab's awesome eBook, Raw for the Holidays. The revised version has over 100 recipes and 65 color photos of juicy, delectable raw and living foods that are perfect for this time of year!

You can see more of Penni's and RFR's holiday recipes HERE

To Enter:

Leave a comment below

for extra entries

Tweet this giveaway. Come back and leave a separate comment.
Blog about this giveaway. Come back and leave a separate comment.

Deadline is Sunday, November 28, at 10 pm.
Have a wonderful Thanksgiving everyone!

Monday, November 15, 2010

November 14, 2010


Pumpkin Pie Smoothie
by Melinda Gill
serves 1 ~ $1.14 per serving

1 sweet potato or yam ($.59)
2 tablespoons agave ($.40)
1 teaspoon pumpkin pie spice
1 frozen banana ($.15)
1 3/4 cup water

All the recipes I've made here today are from Raw for the Holidays, a collaborative ebook effort from Raw Food Rehab and the lovely Penni Shelton. RFR is a tremendously supportive and active online raw food community with almost 7,000 members from all over the world.

This smoothie is packed full of beta carotene. A high speed blender would work best, but it can be done in a regular blender.

Put all ingredients into a high speed blender and blend until smooth and creamy. Add crushed ice for a thicker consistency, if desired.

calories: 324
fat: 1 gr
carbs: 86 gr
protein: 4 gr


Cream of Spinach Soup 
by Suezee
serves 2 ~ $1.69 per serving

3-4 cups fresh baby spinach ($.90)
2 cloves garlic
1 teaspoon onion powder
1 medium avocado ($1.49)
1 cup warm water
1 golden apple, cored and chopped ($.59)
1 cup cashew milk (almond milk is also fine) ($.40)
1 teaspoon lime juice
salt & freshly cracked pepper to taste

I've become such a fan of raw soups. This one has just a hint of sweetness from the apple. It also would be the smoothest when made in a high speed blender, but my regular one worked well, too.

Using a high speed blender, combine all ingredients, adding the spinach a little at a time. Serve in a warmed bowl.

calories: 329
fat: 15 gr
carbs: 46 gr
protein: 11 gr


Waldorf Salad
by Penni Shelton
serves 4 ~ $2.10 per serving

3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)

This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too. 

Combine the apples, celery, pecans, cranberries, grapes and mayo in a large mixing bowl and gently toss to combine. This recipe can be stored in the refrigerator, but it is recommended to eat within 8 hours of making. Serve on a bed of lettuce leaves.

*for the cashew mayo:

1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)

Add everything but the oil to a Vita Mix or other blender, processing on high until creamy. Starting at a lower speed, drizzle the olive oil through the hole in the top of the blender lid. This mayo should keep for a couple of weeks in the refrigerator or for several months if stored in a freezer bag in the freezer.

calories: 473
fat: 40 gr
carbs: 31 gr
protein: 5 gr

Raw Deep Dark Chocolate Molds
by Bitt
24 pieces ~ $.61 a piece (number of pieces will vary with size of mold)

1 cup cacao butter* ($6.00)
1 cup cacao powder ($7.00)
1/2 cup agave syrup ($1.60)
pinch sea salt
1/2 teaspoon vanilla extract
*or coconut oil if you don’t want to special order, but it will melt quicker

Have cacao butter into shavings. A cup of dry cacao butter will not be the same as a liquid cup. Cut more than you need and then let any extra re-harden to use again. Melt cacao into liquid by heating water in a saucepan on the stove and place another bowl on top with the cacao butter in it. It will melt from the steam of the water. In a large bowl, mix or whisk together cacao butter and cacao powder. Then add agave. Agave is heavy and it will settle so whisk well. Taste and adjust agave as desired. Add salt and vanilla.

To add interest and variety of flavor, you can add any of the following: shredded coconut, goji berries, raisins, or chopped nuts.

Pour the melted chocolate in little silicone chocolate molds, or pour into a big parchment lined baking dish or cookie sheet. Chill in the freezer. It may take about a half hour to an hour to set up. Pop chocolate out of molds when done (it’s done when the color changes). Check for uniformity. If you used a big glass dish, use a knife to break into blocks. Store in the refrigerator.

calories: 109
fat: 10 gr
carbs: 8 gr
protein: 1 gr

Total cost for the day: $5.54
total calories: 1,235
total fat: 66 gr
total carb: 171 gr
total protein: 21 gr

Raw Food Rehab's awesome ebook, Raw for the Holidays, the revised version, has over 100 recipes and 65 color photos of juicy, delectable raw and living foods that are perfect for this time of year ...

... like this ...

Use code rawon10 to let RFR know you heard about it here.

Question of the Week

What are some of your plans for the holiday season? 
And what's your favorite holiday tradition?


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