Monday, July 25, 2011

July 24, 2011

Watermelon Cooler
serves 2 ~ $.92 per serving

1/4 watermelon, chunked and frozen ($1.25)
1 lemon, juiced ($.59)

This was perfect on a hot, humid morning. And it's easy, too.

Chunk and freeze a quarter of a watermelon the night before (or freeze extra so there's always some on hand). Let barely thaw for a minute or two. Then just puree in a blender with the lemon juice.


calories: 252
fat: 2 gr
carbs: 63 gr
protein: 5 gr

Mango Cucumber Noodles
serves 1 ~ $2.28 per serving

1 mango ($.89)
1 cucumber ($.69)
1 medium onion, sliced ($.05)
1 tablespoon lime juice ($.10)
1 small jalapeno, thinly sliced ($.05)
1 tablespoon olive oil or red pepper oil ($.10)
1 tablespoon coconut nectar or agave ($.40)
salt and pepper

This menu was heavy on the fruits today. Cool and juicy just seem perfect for this time of year. I bought some coconut nectar from Natural Zing a few weeks ago and have used it here. A liquid sweetener much like agave, it has a unique flavor, but also seems to go with everything. The description says it's raw and vegan. The only downside is it's a bit more expensive than agave, coming in at $.37 per tablespoon.

To put this together, just cut the cucumber and mango into noodle sized strips. I do this by slicing lengthwise and then using a knife to slice off thin noodles, as I've shown below. Arrange on a plate and add some thinly sliced onion. In a small cup, whisk together the lime juice, coconut nectar, and olive oil. Pour over top. Add a bit of salt and pepper.

calories: 386
fat: 14 gr
carbs: 68 gr
protein: 6 gr

Raspberry Salad
serves 2 ~ $3.09 per serving

1 head romaine, chopped ($2.29)
6 ounces raspberries ($2.99)
2 stalks celery ($.10)
1 red onion ($.30)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.20)
2 tablespoons almonds ($.10)

Most everything I make here in the blog is under $3.00 per serving. This is an exception but definitely worth it.

To make the vinaigrette, puree the olive oil, agave, half the raspberries, and a quarter teaspoon of salt (or more, to taste) until smooth and creamy. This works best in a bullet type blender.

Assemble the remaining ingredients, and top with the raspberry vinaigrette.


calories: 345
fat: 21 gr
carbs: 38 gr
protein: 7 gr

N'Ice Cream Pops
serves 1 ~ $.80 per serving

2 ripe bananas, sliced and frozen ($.30)
1 cup strawberries, frozen ($.50)

These remind me of those little low calorie snacks so many companies make now. They're quite small, but still make a good snack or dessert.The number of pops will depend on the molds used. I really like these because I can keep them on hand and have one here and there during the day.

In a food processor with an "S" blade, process the banana and strawberry until smooth. Spoon into popsicle molds and freeze for a few hours until firm. Remove by dipping mold in warm water.

calories: 256
fat: 1 gr
carbs: 65 gr
protein: 4 gr

Total cost for the day: $7.09
total calories:  1,239
total fat: 38 gr
total carb: 234 gr
total protein: 22 gr

Monday, July 18, 2011

July 17, 2011

Fruit and Berries
serves 2 ~ $2.08 per serving

1 peach ($.80)
1 plum ($.90)
1 apple ($1.25)
1/2 cup blueberries ($.50)
1 tablespoon lemon juice ($.20)
2 tablespoons chopped walnuts ($.50)

I hope you're all enjoying your summer. We sure are. It's been near or over 90 degrees here most days, and I love it.

For the first time in the history of Raw on $10 a Day (or Less), I went over my $10 limit! The total, without the additional beverage, came to $10.23. With the beverage, it's $10.98. Money isn't everything, of course, and sometimes, we simply have to have to splurge.

For this juicy breakfast, simply cut the fruit up, add the blueberries, and add a small splash of lemon juice. Top with chopped walnuts.

calories: 137
fat: 1 gr
carbs: 33 gr
protein: 2 gr
Greens and Fruit Salad
serves 2 ~ $2.65 per serving

8 ounces assorted greens ($2.00)
1 apple, sliced ($1.25)
1 cup grapes ($.90)
1 medium onion, thinly sliced ($.25)
1 tablespoon lemon juice ($.20)
1 tablespoon apple cider vinegar ($.10)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt
cracked black pepper
I used some bok choy and kale thinnings from the garden for this salad. 
Toss the greens with apple slices, grapes and onion slices. Whisk together the remaining ingredients, and drizzle over the two salads.

calories: 295
fat: 15 gr
carbs: 41 gr
protein: 7 gr
Portobello Marinara with Pasta
serves 2 ~ $3.70 per serving

2 portobello mushrooms ($3.00)
1 large onion, thinly sliced ($.40)
2 tablespoons olive oil ($.20)
1 tablespoon balsamic vinegar ($.10)
1 tablespoon agave ($.20)
1 clove garlic, pressed ($.10)
1/2 teaspoon favorite herb blend
1/2 teaspoon salt
zucchini pasta
2 medium zucchini ($1.00)
1 tablespoon olive oil ($.10)
1 tablespoon lemon juice ($.10)
1 tablespoon agave ($.10)
marinara sauce
1 large tomato ($1.00)
1/2 cup sun dried tomatoes ($1.00)
1 tablespoon agave ($.10)
1/2 teaspoon basil
1/2 teaspoon powdered garlic
1/2 teaspoon salt
salt and pepper

OK, this is what broke the bank, and it was totally worth it.

Brush off the mushrooms with a soft towel. Remove the gills underneath, if desired, by rubbing them gently with a finger (they should come off fairly easily). Slice the mushrooms into 1/2 inch slices.

Whisk together the olive oil, balsamic vinegar, agave, garlic, herb blend (I used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and onion to coat well. Spread out on a dehydrator sheet and dehydrate for about an hour.

While the mushrooms are warming, slice the zucchini into pasta noodle sized strips. I keep intending to get a spiralizer, but so far a vegetable peeler works well to make noodles. Whisk together the remaining ingredients and toss to coat. Let stand for about 45 minutes.

In a food processor, fitted with an "S" blade, process all marinara ingredients until very smooth.

Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.

calories: 338
fat: 21 gr
carbs: 33 gr
protein: 7 gr

Ice Cream Brownie
serves 2 ~ $1.80 per serving
1/4 cup cashews ($1.00)
1/4 cup raisins ($.50)
2 tablespoon cocoa powder ($.40)

ice cream
2 very ripe bananas, sliced and frozen ($.30)
2 tablespoons cocoa powder ($.40)

chocolate sauce
2 tablespoon coconut oil, melted ($.20)
2 tablespoons agave ($.40)
2 tablespoons cocoa powder ($.40)

This is amazingly simple to make. In a food processor fitted with an "S" blade, process all brownie ingredients until it starts sticking together. This will take a few minutes. Form into a square or rectangle. I used a small, rectangular tart pan with a removable bottom and pressed the brownie dough in firmly, then popped it out. Put the in the freezer for a few minutes if you'd like a hard, chocolate shell over it.

To make the ice cream, just add all the ice cream ingredients to the food processor with an "S" blade. Process until smooth and creamy. This will be like soft serve. If you'd like it more firm, freeze until it's as firm as you'd like.

Whisk together all chocolate sauce ingredients. Assemble the brownie by adding a scoop of ice cream to the top and spoon on the chocolate sauce. Wait a minute or so until the chocolate hardens. This is a hard, chocolatey shell. If you'd prefer a sauce that doesn't harden and is more like a syrup, simply replace the coconut oil with olive oil.

calories: 531
fat: 29 gr
carbs: 70 gr
protein: 12 gr
Blueberry Lemonade
serves 2 ~ $.75 per serving

juice of 1 lemon ($.60)
2 tablespoons agave ($.40)
a few drops stevia (to taste)
2 1/2 cups cold water
1/2 cup blueberries, frozen ($.50)
several ice cubes

This is so simple and pretty. Add the lemon juice, agave, stevia, water and half the blueberries to a blender and briefly puree. Pour over ice and add the remaining whole blueberries. Adjust the agave and stevia to make this as sweet or as tart as you'd like.

calories: 80
fat: 0 gr
carbs: 20 gr
protein: 1 gr

Total cost for the day: $10.98
total calories:  1,381
total fat: 66 gr
total carb: 194 gr
total protein: 29 g

Have you ever overspent on anything? Do tell!

Monday, July 11, 2011

July 10, 2011

Strawberry Blue Concrete
serves 2 ~ $1.45 per serving

 3 bananas, sliced and frozen ($.60)
1 1/2 cups strawberries, frozen ($1.69)
1/2 cup blueberries, frozen ($.60)
stevia and/or agave, to taste

 A "concrete" is a very thick shake ... thick enough to have to eat it with a spoon. This is also a great way to use produce that was frozen while in season and is great on a really warm morning.

In a food processor fitted with an "S" blade, process the frozen bananas until creamy. Add water as needed until the mixture is a thick, soft serve ice cream consistency. Add about half the frozen strawberries and process again until smooth. Add a couple droppers of stevia and/or agave, until you like the level of sweetness. You may not need any sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen strawberries to what remains, and process again until smooth. Spoon out and set aside about half of this mixture, as well. Finally, add the frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don't forget a spoon!

calories: 262
fat: 1 gr
carbs: 65 gr
protein: 3 gr

Melon Salad
serves 2 ~ $2.88 per serving

10 ounces arugula or mixed baby lettuces ($1.90)
1 cup watermelon, sliced into thin chunks ($1.00)
 1 cup cantaloupe, sliced into thin chunks ($1.30)
1 medium onion, sliced thinly ($.25)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.40)
about 1/4 cup chopped walnuts ($.50) 

This is light and perfect on a hot summer day.

Toss the lettuce with the watermelon, cantaloupe, and onion. Whisk together the olive oil, balsamic vinegar, and agave and dress both salads. Top with chopped walnuts.

calories: 524
fat: 28 gr
carbs: 71 gr
protein: 15 gr

Hummus on Tomatoes
serves 2 ~ $3.10 per serving

4 small zucchini, peeled and sliced ($1.80)
2 tablespoons olive oil ($.20)
1/4 cup tahini ($.50)
juice from one lemon ($.50)
1 clove garlic, pressed
1 scant teaspoon cumin
1/2 teaspoon curry powder
2 tomatoes, sliced ($2.00)
1 small onion, sliced thinly ($.20)
chopped olives ($.1.00)
salt to taste
red pepper flakes

Hummus on tomatoes is one of my favorite meals, but I usually used cooked chickpea hummus because I was never happy with the raw, zucchini hummus. I found that sweating the zucchini can make all the difference and make a thicker, creamier, more hummusy hummus.

Peel and slice the zucchini. Place the zucchini in a lidded container and add two tablespoons lemon juice, two tablespoons olive oil, and about a teaspoon of salt. The salt will help draw some of the water out of the zucchini. Shake the container every so often, and let sit for about an hour. Drain the liquid and rinse off excess salt.

In a food processor fitted with an "S" blade, process the zucchini and lemon juice until smooth. Add the tahini, lemon juice, garlic, cumin, and curry powder and process again until very smooth. Taste test and adjust for salt and seasonings.

Slice a tomato into 4 or 5 slices. Layer the hummus in between the tomato slices and top with sliced onions and chopped olives. Finish is off with a sprinkle of red pepper flakes and a small drizzle of hot pepper oil.

calories: 376
fat: 33 gr
carbs: 16 gr
protein: 11 gr

Stuffed Dates
makes 12 dates ~ $.22 each

1/2 cup cashews ($.50)
1/2 cup water
1 tablespoon agave ($.10)
1/2 teaspoon salt
12 dates ($2.00)

candied pecans
In a small, bullet type blender, process the cashews, water, agave, and salt until smooth and the constancy of thick cream. Refrigerate for about an hour to let it firm. 

Once firm, split each date and add a dollop of cashew cream to the center. Top with a candied pecan.

Candied pecans are simple to make. Just coat pecans with a generous amount of agave, with a pinch of salt and a pinch of cayenne. Then spread them out on a dehydrator sheet and dehydrate overnight. The agave will be liquid when they're warm, but will harden up quite a bit as they cool.

calories: 243
fat: 9 gr
carbs: 42 gr
protein: 4 gr 
Total cost for the day: $7.65
total calories:  1,405
total fat: 71 gr
total carb: 194 gr
total protein: 33 g

Monday, July 4, 2011

July 3, 2011

Iron Rich Smoothie 
serves 1 ~ $2.20 per serving

a few handfuls spinach ($.80)
1 banana ($.30)
4 tablespoons nutiva hemp protein powder ($.60)
1 orange, peeled and sectioned ($.50)
1 tablespoon ground flax seeds
1 cup water for blending
1 dropper stevia (optional)

I have reason to believe my iron intake may have been a bit low lately, so I've been having this smoothie several times a week. It's not only full of iron, but also contains the amino acid Lysine as well as Vitamin C which helps increase iron absorption. The vitamin C comes from the orange, Lysine from the hemp protein, and both the hemp protein and spinach contain iron.

It's super simple, just combine all ingredients in a blender and puree until smooth.

calories: 335
fat: 9 gr
carbs: 49 gr
protein: 19 gr

Beet and Carrot Salad
serves 2 ~ $2.85 per serving

2 beets, sliced ($1.20)
3 carrots, sliced ($.40)
1 medium onion, sliced
2 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.40)
2 tablespoons agave ($.20)
1 clove garlic, pressed
5 ounces spinach ($2.29)
1/4 cup walnuts ($1.00)
salt and pepper

I had a downright aversion to beets until I tried Jenny Cornbleet's shaved beet salad. Now, I really like them. Not love, but like. And that's quite a change. By the way, if you experience beeturia, don't worry, it's harmless ... although it can indicate iron deficiency.

This salad is also really convenient. I sliced and marinated the veggies the night before and let them sit in the fridge until lunch the next day and just tossed them in with the spinach.

Slice the beets, carrots, and onions thinly into a lidded container, I use a zip lock box. Whisk together the olive oil, lemon juice, agave, and garlic and pour over the veggies. Put the lid on and shake to distribute the dressing well. Put in the fridge for a few hours or up to two days. Toss with a generous helping of spinach, some chopped or whole walnuts, salt and pepper, and a bit of the marinade.

calories: 378
fat: 24 gr
carbs: 40 gr
protein: 6 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

Baked Apples
serves 2 ~ $2.00 per serving

4 apples ($2.00)
1/4 cup walnuts ($1.00)
1 tablespoon raisins ($.20)
4 tablespoons agave ($.20)
1 tablespoon lemon juice ($.40)
 1 tablespoon olive oil ($.10)
1 teaspoon cinnamon

This makes the whole house smell wonderful while it's dehydrating.
Peel and slice each apple. Carve out the center of each slice, except for the slice that will be on the bottom, this will keep the filling from falling out. Stack up the slices and fill the center cavity with the chopped walnuts and raisins. Whisk together the agave, lemon juice, olive oil, and cinnamon and spoon into the center. Dehydrate for about three hours, until the apple is soften and warm.

calories: 307
fat: 14 gr
carbs: 47 gr
protein: 1 gr

Total cost for the day: $9.30
total calories:  1,381
total fat: 73 gr
total carb: 161 gr
total protein: 38 gr

Happy 4th of July!!


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