Monday, August 29, 2011

August 28, 2011


Carob Hemp Smoothie
serves 1 ~ $2.62 per serving

3 tablespoons nutiva hemp protein powder 50% ($1.13)
3 tablespoons nutiva hemp seeds ($1.17)
1 banana ($.15)
2 tablespoons carob powder ($.17)
12 ice cubes
water for blending

The folks over at Nutiva were kind enough to send me some of their hemp seed and hemp protein products to try. The timing couldn't have been better. I've been quite light on protein a lot of days lately, so I was looking for ways to get just a bit more.

I'm a big fan of Nutiva, having used their coconut oil for years. Every product I've ever tried has been exceptionally fresh and delicious. I'm a bit of a newcomer to protein powders and was surprised this tasted to good. The powder isn't terribly gritty and makes a pretty smooth smoothie. The hemp seeds blend right up as well.

This smoothies is super simple to make and has a fresh, nutty, almost spicy taste. A perfect start to the day. Just put all ingredients in blender and puree until very smooth.


calories: 395
fat: 19 g
carbs: 43 g
protein: 23 g


Easy Lasagna 
serves 2 ~ $1.99 per serving

1 small zucchini, thinly sliced lengthwise ($.49)
2 large tomatoes, sliced ($1.00)
1 small cucumber, thinly sliced ($.33)
1 small onion, sliced ($.05)
2 tablespoons red pepper flake oil or olive oil
basil, oregano, salt and pepper to taste

pine nut cheese

1/2 cup pine nuts, soaked ($2.00)
1 tablespoon lemon juice ($.10)
1 teaspoon nutritional yeast
1/2 teaspoon salt

I've made other raw lasagna recipes and they turn out beautifully. My only complaint has always been they take so darn long to make. This recipe takes only minutes to prepare.

First make the pine nut cheese, which is simple and easy. Just add all ingredients to a blender and puree until very smooth.

Assemble the sliced ingredients and layer with a few dollops of pine nut cheese. Season with herbs, salt and pepper. Drizzle with a bit of red pepper flake oil or olive oil.

To make red pepper flake oil, just add a tablespoon or two red pepper flakes and a dash of cayenne to about four ounces olive oil. Shake or blend and then let sit for a few days until the flavor develops.


calories: 304
fat: 16 g
carbs: 36 g
protein: 9 g


Kale Salad
serves 2 ~ $2.35 per serving

1 bunch kale ($1.49)
1 small head broccoli ($.1.29)
1 bunch lamb's quarters
2 tablespoons olive oil ($.20)
2 tablespoons agave or other sweetener ($.20)
2 tablespoons balsamic vinegar ($.20)
2 cloves garlic, pressed
2 tomatoes, cut into wedges ($1.00)
1 cucumber, sliced ($.33)
salt and pepper to taste

I got the idea to massage the greens inside a plastic bag from Rawdawg Rory. It seemed like a handy way to keep from getting my hands messy, and it worked like a charm.

Chop kale, broccoli, and lambs quarters. In a small cup, whisk together the olive oil, agave, balsamic vinegar, and garlic. Put in a in a zip lock bag and massage. It takes several minutes, but the kale and broccoli will soften up nicely.

Serve the massaged greens topped with slice cucumber and tomato wedges. Salt and pepper to taste.

And, any left over greens or broccoli (including the stems) can be juiced.


calories: 306
fat: 15 g
carbs: 40 g
protein: 9 g


Hemp Seed Truffles
serves 3 ~ $1.51 per serving

1/4 cup walnuts ($.50)
6 tablespoons hemp seeds ($2.34)
1/4 cup goji berries, soaked and patted dry ($.80)
1/2 cup raisins ($.50)
2 tablespoons sesame seeds ($.40)

This is another super simple way to get a bit of extra protein. It makes a sweet, nutty, and just slightly spicy "power truffle."

Add all ingredients to a food processor fitted with an "S" blade. Process for a few minutes until the mixture starts sticking together. Use a tablespoon or small scoop to form into balls.


calories: 311
fat: 17 g
carbs: 31 g
protein: 13 g


Total cost for the day: $8.47
total calories: 1,316
total fat: 67 gr
total carb: 150 gr
total protein: 54 gr
And now, I'd like to share with you an art/video project I've been working on ... and invite you to participate. The details are below, and also at my website 
If you have any questions, contact me at lisaviger (at)

What do vegans look like anyway?

They look like me. And they look like you.

What is the PROJECT?

The Faces of Vegan PROJECT is a collaborative video project that will show the world what vegans look like. The video will be made of photos (and/or short video clips) of real, genuine vegans … in all our wonderful diversity.

What do you have to do to participate?

First you have to be vegan.

vegan (ˈviːɡən)
-n a person who refrains from using any animal product whatever for food, clothing, or any other purpose

Then …

It’s simple. Just take a photo or a very short video of yourself with something that says “I AM VEGAN.” It can be as simple as holding up a hand lettered sign in front of you and taking a quick photo.

But if you want to get creative, go ahead! Have fun with it! Do you live near a beach? Write I AM VEGAN in the sand. Make the words I AM VEGAN out of fruits and veggies, or rocks … or socks, or on a box. Take your photo with a dog, on a log … in the fog. Write it on your forehead, or in flowers. Make it fun. Or be serious. Whatever you like and whatever represents you best as a vegan.

The requirements are that the photo or video show your face and the words I AM VEGAN. Groups, of course, can say WE ARE VEGAN.

Video can include audio that says “I AM VEGAN” or “WE ARE VEGAN” but must also include it in written words in some way.

Please keep any video short and realize it will be edited for time and content.

A few more (important) things …

  1. Please label your image file with your first and last name.
  2. Photos and video must be clear and well-lit.
  3. Photos and video must be unretouched, including no resizing and no text added. Send the image or video file just as it came out of your camera.
  4. Photo and video files must be no larger than 8MB.

SEND your photo or video submission to:

There will (likely) be an alphabetical list of the participants at the end of the video, so please include a message about your name as you would like it to appear there.

The small print …

By submitting a photo or video, you:

grant Lisa Viger the right to print, publish, broadcast the photo or video, and use in any manner deemed appropriate, in any media for public information without consideration or compensation.

further release Lisa Viger from any and all liability, claims, or damages arising out of or relating to the photo or video submission.


November 1, 2011


Video will be online and ready for viewing at 12:01 am EST November 24, 2011 

(that’s first thing Thanksgiving morning).


Monday, August 22, 2011

August 21, 2011


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)

I've been really enjoying chia lately. 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

Monday, August 15, 2011

August 14, 2011

Banana Watermelon Ice Cream
with Watermelon Chips
serves 4 ~ $1.60 per serving

 1 medium watermelon ($5.00)
7 bananas ($1.40)
1 dropper stevia, optional

We have an abundance of watermelon right now, so have been using it every way possible. I really liked the watermelon chips, they were even better than I expected ... very sweet. And who doesn't like ice cream for breakfast?

Use about 1/2 of the watermelon to make the chips. Cut and slice the watermelon into approximately two inch by two inch pieces that are about a quarter inch thick. There's no need to be overly precise and the rustic pieces usually turn out looking wonderful. Dehydrate for about 12-24 hours, or overnight, until the watermelon pieces are leathery but not too hard and dry.

The ice cream is just as simple to make. The night before, slice the bananas and chunk up the watermelon and then freeze overnight. In a food processor fitted with an "S" blade, process the watermelon and bananas until soft and fluffy, like soft serve ice cream. This will probably need to be done in batches, since this recipe is for quite a bit. For a slightly sweeter ice cream, add a dropper of liquid stevia.

Serve with watermelon chips. The chips are especially good warm right from the dehydrator, but can be stored in a cool, dry place for as long as a week.


calories: 393
fat: 1 gr
carbs: 100 gr
protein: 6 gr

Blueberry Salad
serves 2 ~ $2.00 per serving

1 cup blueberries, dried ($1.00)
1 head romaine ($1.29)
handful kale ($.50)
1 medium onion, divided
1/2 cup blueberries, fresh ($.50) 
2 tablespoons olive oil ($.20)
2 tablespoons coconut nectar or other liquid sweetener ($.40)
1 tablespoon apple cider vinegar ($.10)
salt and pepper to taste

Blueberries dry to a wonderful raisin like texture, becoming sweeter and even more flavorful. Care must be taken to not over dry them as they get too hard. Just put a cup of blueberries in the dehydrator for several hours until dry but still chewy.

The salad is just a simple one of romaine, a bit of kale, chopped onions, and dried blueberries. Reserve a tablespoon of chopped onion to go into the dressing.

The dressing is made with the onion, a half cup of fresh blueberries, the olive oil, coconut nectar, and vinegar. Puree all ingredients in a blender until smooth. This works best with a bullet type blender. Most blenders have a blade assembly that's compatible with canning jars. Just unscrew the blade assembly from the carafe and attach to a small mouth canning jar. The pint jars are perfect for small jobs like this.

 Also, a larger batch of dressing can be made, just double or triple the recipe. Store in the refrigerator for up to a week.


calories: 289
fat: 14 gr
carbs: 42 gr
protein: 4 gr

Corn Chips and Green Tomato Salsa
serves 2 ~ $2.15 per serving

2 cups corn kernels ($1.30)
1 red bell pepper ($.50)
1 medium onion
1 jalapeno ($.05)
2 tablespoons olive oil ($.20)
1 teaspoon crushed red pepper flakes

1 tablespoon olive oil for tray

Now I know I really should get a nine tray Excalibur dehydrator. I'd make tons of these chips with it.
To make, just put all ingredients in a food processor fitted with an "S" blade and process until almost smooth. Spread out about 1/8 inch thick on lined dehydrator trays that have been liberally coated with olive oil. Dry for about two hours, then flip and peel the liner off. Dry for another several hours or overnight until dry and crispy. Break into chip sized pieces.

2 ripe red tomatoes, diced ($1.00)
2 green tomatoes, diced ($1.00)
1 medium onion, minced
1 jalapeno, minced ($.05)
4 tablespoons chopped cilantro, optional ($.10)
juice of one lime ($.50)
1 tablespoon apple cider vinegar ($.10)
 1/2 teaspoon salt, or to taste

Assemble all ingredients and stir to combine. Really, it's that easy. Serve with corn chips.


calories: 377
fat: 22 gr
carbs: 45 gr
protein: 9 gr

Watermelon Punch Slushie
serves 2 ~ $1.50 per serving

1/2 watermelon, chunked and frozen ($2.50)
juice of one lime ($.50)
1 dropper stevia
water for blending, about a cup

We had a return of wonderfully hot weather (I'm so not looking forward to winter!) and this slushie was really refreshing in the evening when it seems to get even hotter.

Freeze watermelon chunks ahead of time, then puree in a blender with the lime juice and stevia. Add water as needed for blending. Add a watermelon wedge or lime slice as garnish.


calories: 368
fat: 2 gr
carbs: 92 gr
protein: 8 gr

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Total cost for the day: $7.25
total calories: 1,427
total fat: 39 gr
total carb: 279 gr
total protein: 27 gr
And CONGRATULATIONS lillianw, you won a copy of my ebook!


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