Monday, March 28, 2011

March 27, 2011 
Mango Sorbet
serves 1 ~ $2.24 per serving
recipe by Jennifer Cornbleet

1 cup frozen mango chunks (about 1 1/2 mangoes) ($2.24)

This is a very simple recipe from Jennifer Cornbleet's book, Raw Food for 1 or 2 People. I really like how simple and easy her recipes are to make. I was running low on supplies this weekend, but was still able to make some of her recipes without having to shop. I was able to review this book, as well as her Raw for Dessert book. I really enjoyed both, especially since the recipes are for smaller quantities and ideal for (no surprise!) just one or two people. I was more than happy to be able to chat with Jenny a bit and make a few of her recipes here (recipe instructions are Jenny's).

Jennifer has trained at, and now teaches at, the Living Light Culinary Institute. She has a raw food company, Learn Raw Food, and does lectures, workshops, and consultations ... and her book has sold over 100,000 copies and is one of the most popular raw books at Amazon (yay, Jenny!).

Allow the mango chunks to thaw for 5 minutes. Place in a food processor fitted with an S blade and process until smooth. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Serve immediately.


calories: 202
fat: 1 gr
carbs: 53 gr
protein: 2 gr

Salmon Patties
serves 2 ~ $1.13 per serving

8 carrots, juiced ($1.15)
1 small onion, finely minced ($.05)
4 tablespoons cashew mayo ($.10)
1/2 teaspoons dulse flakes (optional) ($.05)
1/2 teaspoon salt
romaine ($.60)
cashew tartar sauce
lemon slices ($.30)
This is really simple, and perfect if you juice carrots and have carrot pulp left over.

Juice the carrots and reserve the carrot pulp for this recipe. Add the minced onion, cashew mayo, dulse flakes, and salt. Stir together and form into about four patties. Place on a dehydrator sheet and dehydrate for about an hour. Flip and dehydrate for about another hour. Serve on a small bed of lettuce with cashew tartar sauce and lemon slices.

Cashew mayo is made with 1 cup cashews and 3/4 cup water. Puree in a blender until smooth and creamy. Make cashew tartar sauce by mixing some very finely minced cucumbers or pickles and a bit of agave with the cashew mayo.

calories: 286
fat: 15 gr
carbs: 33 gr
protein: 7 gr

Bok Choy Stir Fry
serves 2 ~ $2.86 per person

1 head bok choy, chopped ($1.89)
8 oz mushrooms, sliced ($2.29)
1 red bell pepper, thinly sliced ($.79)
1 medium onion, sliced ($.05)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
3 tablespoons balsamic vinegar ($.20)
1/2 teaspoon salt

Bok choy is my new favorite vegetable, and we've been enjoying it both raw and cooked very often lately. Again, this is a super simple recipe. Add the bok choy, mushrooms, red bell pepper, and onion to a lidded container or bowl. Whisk together the olive oil, agave, balsamic vinegar, and salt, and pour over the veggies and toss to coat.

Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.

calories: 335
fat: 21 gr
carbs: 33 gr
protein: 8 gr
Pineapple Ice Cream in Cones
serves 4 ~ $.88 per serving

1/2 pineapple, cut in chunks ($2.25)
3 ripe bananas ($.45)


1 cup ground flax ($.25)
1 cup water
1 ripe banana ($.15)
2 tablespoons olive oil  ($.20)
2 tablespoons agave ($.20)
pinch salt

This was really fun, and my grandkids loved it. 

In a food processor fitted with the "S" blade, process the pineapple and bananas until very smooth. Then finish in an ice cream maker according the machine's directions. If you don't have an ice cream maker, just put this mixture in a bowl and freeze, stirring every half hour or so.

The cones really make this fun. Soak the ground flax seed in the water for about 10 minutes. Add it to a food processor, along with the banana, agave, and salt, and blend until very smooth. Spread out in a 6" fan shape on a lined and lightly oiled dehydrator sheet. Dehydrate for about an hour, then flip and peel from the liner. Wrap into a cone shape and use a piece of crumpled paper towel or parchment paper to hold the end open in the correct shape. Dehydrate for another few hours or overnight.

Another way to do this is to make edible bowls instead of cones. Spread the flax mixture into rounds instead of fan shapes. Dehydrate for about an hour and flip and peel from the liner. Then just put the shell inside a small glass bowl, so that the flax bowl will have the shape you'd like. Put the bowl back in the dehydrator for a few more hours, or overnight.

calories: 305
fat: 12 gr
carbs: 48 gr
protein: 7 gr
Total cost for the day: $7.11
total calories: 1,128
total fat: 49 gr
total carb: 167 gr
total protein: 24 gr
The bok choy seedlings are coming along nicely and should be ready to plant out in cold frames within the next week or so ... if the weather ever warms up. 
I started the bok choy in empty seedling packs I had left over from last year. They need to be cleaned well before using again to prevent any kind of disease spreading from one year to the next, but they work really well. I used a soil less growing medium. Once the seeds germinated, I set the seedlings out on the deck during the day so they can get enough sun. We have grow lights, but hardier plants, such as most greens, do fine outside during the day, even when it's 35 degrees!
A pack of bok choy seeds is $.90 at Dollar Seed. Even if I only get one seedling to grow into maturity, it's less expensive than buying from the store.

Monday, March 21, 2011

March 20, 2011

Pecan Pie
serves 2 ~ $1.45 per serving

1/4 cup walnuts ($.50)
1/2 cup raisins ($.50)

6 dates, soaked ($1.20)
1/4 cup pecans ($.70)
pinch salt

Maybe this is taking the idea of breakfast pie too far. But, nah, not really. It's still just nuts and fruits, which seems to be a good way to start the day. 

In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans.

The amounts can be easily increased to make a larger pie for a more conventional dessert.


calories: 396
fat: 17 gr
carbs: 80 gr
protein: 5 gr
Pea Soup
Serves 2 ~ $.84 per serving

2 cups peas ($.75)
1 avocado ($.88)
1 1/2 cups water
1 small onion ($.05)
salt and pepper

We're planting peas here and already I'm looking forward to the harvest. I've gotten a bit ahead of myself though, and so used frozen peas for this. They're likely not raw, as most commercial produce (except for berries and some fruit) is blanched before freezing. It still made a delicious soup and would be even better with fresh peas, although they may be more expensive than what I paid for frozen.
Set aside a half cup of the peas. In a blender, puree the rest of the peas and the avocado with enough water to blend and give the desired consistency. It takes a few minutes of blending to get this really smooth in a conventional blender. Salt and pepper to taste.
Pour in bowls and top with the reserved peas and minced onion.


calories: 258
fat: 16 gr
carbs: 31 gr
protein: 10 gr 

Samosas with Mango Sauce
serves 4 ~ $2.05 per serving

1 head cauliflower, chopped ($1.29)
1 yam , chopped ($.50)
1 zucchini, chopped ($.80)
1/4 cup walnuts ($.50)
1/4 cup raisins ($.50)
2 dates ($.40)
2 cloves garlic, pressed
1 cup green peas ($.38)
juice of 1 lemon
4 tablespoons oil
2 tablespoon curry powder ($.50)
1 teaspoon cumin
1 teaspoon red pepper flakes
1 teaspoon salt
1 medium onion, finely minced ($.05)
2 jalapeno, finely minced ($.10)

1 mango ($1.49)
3 tablespoons agave($.30)

This recipe has a few more ingredients that I usually use, but it's still quite easy to put together. It's also not going to taste exactly like a real fried samosa, but it's still spicy and yummy.

In a food processor with an "S" blade, process the cauliflower, yam, zucchini, walnuts, raisins, dates, and garlic until pureed. This is a lot and I processed this in a few batches. Mix together with the rest of the samosa ingredients.

Form into cone shapes or triangular patties and dehydrate for several hours, until the outside is a bit crispy but the inside is still soft. To make the mango sauce, simply puree a peeled and chopped mango with the agave and about a 1/2 cup water until smooth. Serve the samosas with a generous dollop of mango sauce.

calories: 415
fat: 19 gr
carbs: 64 gr
protein: 8 gr 

Chocolate Ice Cream
serves 6 ~ $.65

2 ripe avocados ($1.49)
8 ripe bananas ($1.20)
4 tablespoons cacao powder ($.80)
4 tablespoons agave ($.40)
1/4 teaspoon salt

I've been trying to get a raw vegan ice cream that's creamy, but will freeze well. The banana ice creams are awesome when first made, but become solid blocks of ice when frozen. I was looking for the creaminess and scoop-ability of regular ice cream. This will scoop out nicely even when frozen.

In the food processor with an "S" blade, puree all the ingredients until completely smooth. This won't work with unripe avocados, they just don't get smooth enough. Also, don't add any water for blending. When smooth, process in an ice cream maker until semi firm and then freeze. If you don't have an ice cream maker, pour into a container and stir every so often until it's firm.


calories: 311
fat: 10 gr
carbs: 64 gr
protein: 7 gr 

Total cost for the day: $4.99
total calories: 1,380
total fat: 62 gr
total carb: 239 gr
total protein: 30 gr
This is a repost from last April ... but I'll be back with new recipes & gardening stuff next week!

Happy Spring :)

Monday, March 14, 2011

March 13, 2011

Fruit Cereal
serves 1 ~ $.70 per serving

1 banana ($.15)
1 tablespoon walnuts ($.05)
1 tablespoon coconut flakes ($.10)
1 cup almond milk ($.40)
pinch cinnamon

I usually wait until Sunday morning to plan what I'm going to make for the blog. This morning I woke up absolutely certain I had not one single idea ... and I was working with fairly low food supplies as well. Raw and vegan foods are really no different from (or more complicated than) any other type of foods, though, and a few meals can be pulled together if there are a few staples available.

This doesn't contain any actual cereal grains, but does give that same feeling of nice big bowl of cereal and milk. The milk is even sweet and drinkable when finished.

Layer the banana, nuts, and coconut flakes in a bowl. Pour in almond milk. Top with pinch of cinnamon and an optional teaspoon of agave or other sweetener.


calories: 382
fat: 20 gr
carbs: 41 gr
protein: 6 gr  


serves 2 ~ $2.23 per serving

1 papaya ($1.29)
 1 mango ($.88)
1 cucumber ($.31)
1 medium onion ($.10)
1 avocado ($.88)
crushed pepper flakes
papaya seeds

2 tablespoons lime juice ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt or to taste
pinch cayenne

Who doesn't like making up names for raw recipes? I sure enjoy it ... almost as much as I like fruit noodles. Froodles were inevitable.

Peel and then shave, grate or cut the papaya, mango and cucumber into small ,noodle like strips and arrange on plates (this is how I cut my noodles). Sprinkle on some finely diced onion , chopped avocado, crushed pepper flakes, and papaya seeds (they have a slightly peppery taste). Then, whisk together the lime juice, olive oil, agave, salt, and cayenne until emulsified. Spoon over the fruit noodles.


calories: 401
fat: 25 gr
carbs: 47 gr
protein: 5 gr

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

Chocolate Pecan Ice Cream Cake
serves 8 ~ $1.79 per serving

1 cup walnuts ($3.00)
1 cup raisins ($1.50)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt

3 ripe bananas, sliced and frozen ($.45)
1 cup coconut milk (equal parts coconut flesh and coconut water, pureed until smooth in blender) ($1.50)
1 avocado ($.88)
4 tablespoons agave ($.80)
4 tablespoons cacao or cocoa powder ($.80)
pinch salt

5 ripe bananas, sliced and frozen ($.75)
 1 cup coconut milk (equal parts coconut flesh and coconut water, pureed until smooth in blender) ($1.00)
1/2 teaspoon vanilla
1/2 cup pecan pieces ($2.00)
1 cup chocolate chunk pieces ($1.60)

cacao powder
chopped pecans

I really like to keep things simple. This is the cake I made for my grandson's birthday party last week. I fiddled around with it on my own, but really should have gotten Heather Pace's ice cream cake book to work from! Even so, it turned out well and everyone liked it. Even after several years, some friends and family are a little wary about this strange vegan food I make, but I think they're getting used to it.

Since this was intended for several people, I made it using an 8" springform pan. Because I wanted it taller than the pan, I used a piece of cardboard covered with waxed paper and rolled it I tto the size of the inside of the pan. aped it up and slipped it inside. I used this to extend the height of the pan and make a taller cake.

This is put together in three layers. The first layer is a nut and raisin crust. In a food processor fitted with an "S" blade, process the walnuts, raisins, cacao, and salt until it begins to stick together. Pour into the bottom of the lined springform pan, distribute evenly, and pat into a crust. 

The second layer is chocolate ice cream. Combine all ingredients in a blender and puree until very smooth. Pour over the chocolate crust layer, smooth, and freeze for about an hour.

The third layer has both chopped pecans and chocolate chunks mixed in.The chocolate chunks are made from 1/2 cup cacao powder, 1/2 cup cacao butter or coconut butter, 1/2 cup agave, and a pinch of salt. Melt over a double boiler, spread out in a layer on parchment or waxed paper and chill in the freezer. Break or cut into small chunks when hardened.

 In a blender, puree the bananas, coconut milk, and vanilla until very smooth. Because the bananas are frozen, the ice cream will be a little fluffy and like slightly melted soft serve. Stir in the chopped pecans and the chocolate chunks and mix gently. Pour on top of the first layer, smooth the top, and freeze.

I let the cake firm up a little, and then added some cacao powder and chopped pecans to the top. Put back in the freezer until about a half hour before serving. Allow to thaw slightly and serve.

calories: 448
fat: 31 gr
carbs: 58 gr
protein: 6 gr
Total cost for the day: $6.38
total calories: 1,523
total fat: 91 gr
total carb: 144 gr
total protein: 25 gr
Dollar Seed Giveaway WINNERS!!!

The Sprouts
All certified Organic - Alfalfa, Broccoli DiCiccio, Daikon Radish, Red Clover and Soybeans. 
The Tomato Lover
Tomatillo (paper tomato), Beefsteak, Pink Brandy-wine Heirloom, Sweet Cherry Mix, and Roma  
The Three Sisters Garden
Corn - Super-sweet Sh2 & Silver King Hybrids
Squash - Acorn, Black Zucchini, Butternut, Hubbard, Spaghetti, Yellow Straight-neck
Beans - Blue Lake Pole, Kentucky Wonder Pole, Yellow Wax Beans


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