Monday, February 13, 2012

Februrary 12, 2012

Happy Valentine's Day
Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe. 
  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped
  • In a blender, combine all ingredients and puree until very smooth.
  • Garnish with a few chopped almonds, if desired.
nutrition information, per serving
calories: 308      fat: 11 gr      carb: 55      protein: 7 gr   

Chocolate Toast
serves 2 ~ $.55 per serving

4 slices good french bread, cut in half ($.30)
2 tablespoons olive oil, for toasting ($.20)
2 tablespoons coconut oil ($.20)
1 tablespoon agave ($.10)
2 to 3 tablespoons cocoa powder ($.30)
pinch salt
sliced strawberries

This is so easy yet so elegant. 

Toast slices of good french bread in a pan with olive oil. 

In a small bowl, mix together the coconut oil, agave, cocoa powder, and a pinch of salt until it's a very smooth, slightly thick sauce. I made mine with 3 tablespoons cocoa powder, which makes a really dark sauce. For less chocolatey-ness (but who wants that!?), use less ... 2 tablespoons would be good, I think, but it's a "to taste" thing.

Spoon a bit of the chocolate sauce on each slice of toast, and top with some sliced strawberries.

calories: 394
fat: 28 gr
carbs: 36 gr
protein: 6 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
Chocolate Hemp Ice Cream
serves 2 ~ $1.45 per serving
4 bananas, sliced and frozen ($.80)
8 tablespoons hemp protein ($1.60)
1 cup hemp milk ($.50)
1/2 teaspoon vanilla
pinch salt
a few drops stevia
1 tablespoon chopped cashews
cacao nibs
sliced strawberries

This makes a big and hearty dessert and it was delectable enough that Alexandria couldn't resist trying to sneak a taste, even while I was taking pics of it. It's also a tasty way to up your protein intake if you find you're getting a little low.

In a blender, puree all ingredients until very smooth. Add more hemp milk, if necessary for ease of blending. Then, process in an ice cream maker until firm. If an ice cream maker is unavailable, either drink as a shake (I love it this way), or pour into a container and freeze for about an hour, stirring occasionally. Top with the chopped cashews, cacao nibs, and sliced strawberries.

calories: 382
fat: 17 g
carbs: 52 g
protein: 23 g

Froodles and Meatballs
serves 2 ~ $1.80

1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
1 cup strawberries ($.50)
2 tablespoons agave ($.40)
1 mango, sliced into noodles ($1.49)
1/2 cup coconut flakes ($.30)

I thought this was fun. I was going to try to make ice cream into noodles, but this seemed a lot easier!

It's probably easiest to make the meatballs first. In a food processor fitted with an "S" blade, process the walnuts and raisins until the mix begins to stick together. Form into balls just slightly smaller than a tablespoon each and set aside.
In a small or bullet type blender, puree the strawberries and agave until very smooth. Slice and mango into noodles and mound on plates. Add some coconut flakes. Place the meatballs on top and pour the strawberry sauce over.

calories: 566
fat: 31 gr
carbs: 67 gr
protein: 6 gr
Simple Raw Vegan Chocolate Frosted Brownie ... for Two
serves 2 ~ $1.65 per serving
90% of Americans have at least some chocolate nearly every day, and it’s usually thought of as a guilty pleasure rather than a healthy indulgence. However, there are health benefits to be had from chocolate, especially when the unhealthy ingredients are left out.

Did you know?

Chocolate has more antioxidants than blueberries, green tea, and red wine, and nearly eight times the antioxidants found in strawberries.

Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.

Cacao contains antibacterial agents that fight tooth decay.

Consuming chocolate triggers the release of endorphins, the body’s endogenous opiates and the feel good chemicals responsible for the “runner’s high.”

By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!

  • 1/2 cup cashews ($1.00)
  • 1/2 cup raisins ($.75)
  • 4 tablespoons cacao powder ($.80)
  • 1/2 teaspoon vanilla ($.05)
  • pinch salt

  • 1 tablespoon coconut oil ($.10)
  • 1 tablespoon agave ($.20)
  • 2 tablespoons cacao powder ($.40)
shredded coconut for topping


  • In a food processor fitted with an "S" blade, process the cashews until finely ground and powdery (but not oily).

  • Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. 

  • Press the brownie mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release onto a plate.

  • For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. 

  • Spread on brownie and top with coconut flakes. 

  • Find a special friend to share it with!
nutritional information

calories: 429     fat: 25 gr      carb: 55 gr     protein: 10 gr


  1. Looks amazing! ur menus are always so well planned lol :)

  2. this all looks so good lisa - i've been eating all sorts this winter but you are tempting back to this sort of loveliness :-)

    1. I've gotten off the raw wagon lately, too, Antony ... But am totally back on now. It's what I'm craving, actually.

  3. mmmm I think the ice cream is my favorite. Do you ever use an ice cream maker to make raw ice creams? I'm considering in investing in one this summer.

    1. chenaraw ... I have an ice cream maker (I won it in a giveaway, over at Hi Ho Rosies :) and I LOVE it and use it all the time. They're quite inexpensive and, especially in the summer, are fantastic for frozen treats.

  4. i want to post the chocolate facts to THE WHOLE WORLD. so many people think chocolate is unhealthy, bad for u, a bad indulgence. right, if they think of a snickers bar or "confectionary" milk chocolates. but chocolate in its raw form is just fantastic and i feel bad for the people who never get to experience it and truly ENJOY chocolate!



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