Friday, March 30, 2012

Creamy Cucumber Soup

serves 2 ~ $.77 per serving

  • 1 cucumber ($.60)
  • 1 avocado ($.78)
  • 1/2 medium onion ($.05)
  • 1 clove garlic, pressed
  • 2 tablespoon olive oil ($.10)
  • 1 cup water for blending
  • salt and pepper to taste
  • red pepper flakes

Finely dice a 2 inch piece of cucumber and set aside for later. 
In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. 
Add the water as needed for blending. 
Let this blend for a minute or two, to get really creamy. 
Salt and pepper to taste. 
Top with a bit of the reserved diced cucumber and onion. 
Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired. 

nutritional information:      calories: 292      fat: 29 gr      carbs: 12 gr       protein: 3 g

Monday, March 26, 2012

March 25, 2012


Wild Green Smoothie
serves 1 ~ ($.80 per serving)

big handful dandelion greens
2 bananas, frozen ($.30)
1 orange ($.50)
1 cup water
8 ice cubes

The word Dandelion comes from the French, Dent de Lion ... teeth of the lion. That's an old dandelion seed packet above. The jagged, tooth-like leaves, and yellow flowers are super easy to identify (top photo) and it grows nearly everywhere throughout spring and summer. Whenever foraging for wild edibles, just be certain you know what you're picking. Be familiar with what's edible but also what may be toxic or poisonous.

For this morning drink, I just put all the ingredients in a blender and pureed until smooth.

calories: 314
fat: 2 gr
carbs: 78 gr
protein: 7 gr


Mango Salad
serves 2 ~ $2.32 per serving

1 mango, diced ($.98)
1 avocado, diced ($.88)
1 medium onion, finely chopped ($.20)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.10)
juice of one lime ($.69)
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 to 1/4 teaspoon cayenne pepper
1 teaspoon red pepper flakes
1 bunch leaf lettuce ($1.69)

I also love spicy and sweet together, like the mango and cayenne that tops this salad. For this salad, I chopped the avocado, mango, and onion, and added the olive oil, agave, lime juice, salt, pepper, cayenne, and red pepper flakes. I mixed this well and let stand and somewhat marinate for a few minutes. Then I spooned it over a bed of leaf lettuce and dandelion greens. I planted the microgreens in a flat with an inch or so of potting soil and snipped them off about 8 days later.


calories: 362
fat: 22 gr
carbs: 45 gr
protein: 6 gr


Greens and Grapes
serves 2 ~ $1.62 per serving

1 bunch mixed greens ($1.69)
1 cup green and red grapes ($.45)
1 medium onion, sliced ($.20)
1/4 cup walnuts ($.30)
2 tablespoons olive oil ($.20)
2 tablespoons agave or other sweetener ($.20)
2 tablespoons apple cider vinegar ($.20)
1 clove garlic, pressed
1/2 teaspoon salt
1/4 teaspoon pepper

This is a pretty and fairly light salad that was perfect for a summer dinner.

I put the grapes, walnuts, and onions on a bed of mixed greens and dressed them with a basic vinaigrette of olive oil, agave, vinegar, salt, pepper, and garlic whisked together until emulsified.


calories: 390
fat: 24 gr
carbs: 46 gr
protein: 7 gr


Mango Ice Cream
serves 4 ~  $.84 per serving

2 mangoes ($1.96)
2 bananas ($.30)
1 avocado ($.88)
2 tablespoons agave or other sweetener ($.20)
1/2 to 1 cup water for blending
pinch salt

Raw ice creams seem almost too good to be true. I'm still amazed at how healthy and delicious these are, and yet so incredibly simple to make. 

This can be made in a food processor with an "S" blade or blender, either one. Puree all ingredients until very smooth, then process in an ice cream maker until firm. If you don't have an ice cream maker, just place in the freezer and stir every so often until firm.


calories: 230
fat: 8 gr
carbs: 58 gr
protein: 2 gr


Total cost for the day: $5.58
total calories: 1,296
total fat: 56 gr
total carb: 227 gr
total protein: 22 gr

Friday, March 23, 2012

Chia Porridge

serves 1 ~ $1.75 per serving

  • 4 tablespoons chia ($.80)
  • 1/2 cup water
  • 1/2 apple, chopped ($.30)
  • 2 tablespoons walnuts, chopped ($.25)
  • 2 tablespoons raisins ($.20)
  •  1 tablespoon agave ($.20)
  • pinch cinnamon

This is super quick and super easy, and it tastes pretty good, too.
In a bowl, stir together the ground chia seeds and water. Let stand for a few minutes so it can gel. Add the chopped apple, chopped walnut, and raisins. Top with the agave and add a pinch of cinnamon, if desired.

nutritional information:      calories: 341       fat: 18 gr      carbs: 57 gr      protein: 7 gr

Monday, March 19, 2012

March 18, 2012


Buckwheat Pancakes with Applesauce
serves 4 ~ $.89 per serving

1 cup soaked and rinsed buckwheat groats ($.35)
3 bananas ($.60)
1/4 cup ground flax seeds ($.10)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.20)
pinch salt

2 large apples, peeled and chopped ($1.80)
2 tablespoons agave ($.40)
1/2 tablespoon cinnamon

I usually make nearly everything for this blog on Sunday, and more often than not have no idea what I'm going to make until that morning ... and that's how it is most other days, too. I'm just not much of a planner. I was feeling pretty uninspired this week, too. And, I was running low on lots of things, and running out of others. But that's what's amazing about raw and vegan foods; with just a few ingredients and the smallest amount of inspiration, good meals can be made.

These are similar to other pancakes I've made here, but heavier on the buckwheat. In a food processor fitted with an "S" blade, process the buckwheat, banana, flax seed, olive oil, agave, and salt until pureed. This takes about three minutes. Spread the batter out in 4 in rounds on lined dehydrator sheets and dehydrate for about an hour. When the top is "set" and dry to the touch, flip the pancakes and peel the sheet off them (I flipped mine too soon ... and they were left with marks from the dehydrator). Continue to dry for another few hours until the outside is dried and the inside is still moist but not wet.

To make the apple sauce, in a food processor fitted with an "S" blade, process the apple, agave, and cinnamon until pureed and smooth. Stir in a few raisins and spoon over the pancakes.

calories: 374
fat: 12 gr
carbs: 66 gr
protein: 9 gr

Carrot Apple Soup
serves 2 ~ $2.01 per serving

6 carrots, chopped ($1.00)
1 tablespoon chopped onion
1 avocado ($1.49)
1 large apple ($.89)
1 red bell pepper, chopped ($.79)
1/2 teaspoon salt
1/2 teaspoon pepper
pinch cinnamon
pinch cumin
water for blending

This is a sweet way to take advantage of in season carrots and apples. Actually, it started out as a (rare) food experiment gone wrong ... but it worked all out in the end.

In a blender, combine all ingredients and pureed until very smooth and creamy. Use as much as necessary for the desired consistency. This soup would be awesome in a Vita Mix or a similar blender, but any blender will work ... although it may take a few minutes. If it's not smooth enough, press through a wire mesh strainer.

Serve with a few bits of chopped apples and onions and a drizzle of olive oil.

calories: 363
fat: 25 gr
carbs: 37 gr
protein: 4 gr

Green Salad with Mango Dressing
serves 2 ~ $1.55 per serving

1/2 cup mango chunks ($.40)
1 tablespoon chopped onion
1 tablespoon chopped green pepper
2 tablespoons olive oil ($.20)
1 tablespoon agave ($.10)
1 tablespoon apple cider vinegar ($.10)
1 tablespoon lime juice ($.20)
1 teaspoon crushed red pepper flakes

1 head romaine ($1.89)
1 medium onion
4 stalks celery ($.20)

OK, mango isn't in season. It's technically never in season where I live. But, oh my, it sure is nice to have.

Combine all the dressing ingredients in a bullet type blender and pureed until smooth. (I use small canning jars with the blade assembly of my regular blender.)

Toss together the chopped romaine, chopped celery, chopped onion, and add some walnuts. Top with the mango dressing.

calories: 288
fat: 23 gr
carbs: 15 gr
protein: 4 gr

Lemon Basil Ice Cream
serves 2 ~ $1.12

5 ripe bananas ($.75)
juice and zest of one lemon ($1.49)
1 tablespoon dried basil, or 3 tablespoons fresh

Yes, more banana ice cream. I do love this stuff and it really does seem to have almost endless possibilities. I think fresh basil would be better, but I used dried and it worked well to ad just a bit of flavor.

In a food processor fitted with an "S" blade, process all ingredients until the bananas are liquid. Then process in an ice cream maker until firm.

calories:  263
fat: 1 gr
carbs: 64 gr
protein: 4 gr


Total cost for the day: $5.57
total calories: 1,288
total fat: 61 gr
total carb: 182 gr
total protein: 21 gr

Friday, March 16, 2012

Chocolate Orange Truffles ~ Raw Vegan Recipe


  • 2 cups almonds
  • 1 1/2 cups dates, pitted and chopped
  • 1/2 cup cocoa powder
  • 1 teaspoon vanilla extract
  • 1 teaspoon orange extract
  • Cocoa powder for rolling
  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes about a minute. 
  • Add in the pitted and chopped dates, cocoa powder, vanilla and orange extract. 
  • Process again until the mixture begins to clump together. 
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape. 
  • For the final finish, roll each truffle lightly in cocoa powder.
Store in the refrigerator for up to 3 days. Makes about 24 truffles.

nutritional information:       calories: 105      fat: 6 gr       carb: 12 gr       protein: 3 gr

This super simple recipe was in the winter edition of Pasticcio Quartz, a small, independent art zine published quarterly by Angela Cartwright and Sarah Fishburn. Lots of you will recognize Angela from Lost in Space, The Sound of Music, etc. What you may not know is she's now an artist and she and Sarah create the most wonderful art books together. One of my favorites is, In This House: A Collection of Altered Art Imagery and Collage Techniques

Copies of Pasticcio Quartz !3 are still available, just click the image below.

Monday, March 12, 2012

March 11, 2012

Green Smoothie 1
serves 1 ~ $3.88 per serving

1 orange ($.40)
1 small bunch kale ($1.69)
1 mango ($1.49)
2 bananas ($.30)
1 cup water
ice cubes

St. Patrick's Day is one of my favorite holidays, right up there almost with Christmas. When my kids were little, every year on St. Patrick's Eve (yes, there was an eve involved) they would make leprechaun houses, for any visiting leprechauns to camp in if they happened to stop by. The next morning the kids would find all sorts of little leprechaun artifacts in their cardboard houses; walking sticks, pipes, blankets, coins, letters that had to be read with a magnifying glass ... as if the leprechauns had left just minutes before. So the night before St. Patrick's Day I was usually busier than I ever was on the night before Christmas. I kept our leprechaun tradition until my youngest was 14. He never did say exactly when he stopped believing in leprechauns, he just let me enjoy myself. 

So, in honor of the green and the upcoming St. Pat's Day ...

This is a very basic green smoothie recipe. In my smaller blender, I find that blending the orange and kale first can help this turn out smoother, but really it's just about pureeing all the ingredients in a blender until smooth. Add some ice cubes at the end if a chilled smoothie is desired.


calories: 528
fat: 0 gr
carbs: 132 gr

protein: 8 gr
Green Smoothie 2
serves 1 ~ $2.89 per person

5 ounces spinach ($.98)
6 leaves romaine ($.75)
1 cucumber ($.49)
1 apple ($.40)
2 bananas ($.30)
1 cup water for blending
ice cubes

I had thought about doing a day of green smoothies, to see just how much something like a green smoothie feast would actually cost. I didn't do a full day, but it would be very possible to do a day of green smoothies for $10 a day (or less!).

The directions for this recipe are the same as the one above, just puree all ingredients in a blender until smooth.


calories: 436
fat: 0 gr
carbs: 106 gr

protein: 12 gr
Green Soup
serves 2 ~ $1.31 per serving

5 ounces spinach ($.98)
1 avocado ($.88)
1 small cucumber ($.45)
1/4 onion
1 clove garlic
2 tablespoons olive oil ($.20)
1 cup water for blending
salt and pepper
2 green onions, sliced ($.10)

Raw foods are really so flexible. If it's green and sweet, it's a smoothie ... green and spicy is soup. And I'm really enjoying raw soups lately. The avocado really makes this creamy, too.

This, again, is a very simple blended recipe. Puree all ingredients in a blender, except the green onions, until smooth and creamy. Salt and pepper to taste, and top with sliced green onions. Pour extras into a canning jar for later.


calories: 310
fat: 32 gr
carbs: 28 gr

protein: 2 gr
Green Parfait
serves 6 ~ $1.38 per serving

green ice cream 

1 small bunch kale ($1.69)
1/2 pineapple ($2.00)
2 bananas ($.30)
1 avocado ($.88)
3 tablespoons agave ($.30)

macadamia cream

1/2 cup macadamia nuts ($2.50)
1/2 cup water
2 dates, soaked to soften ($.30)
3 tablespoons agave ($.30)
pinch salt

I know, I know ... I did green ice cream last week. I'm doing it again, mostly because my grandkids love it so much, but we added some macadamia cream and made a parfait.

In a blender, puree all the green ice cream ingredients until smooth. Process in an ice cream maker (thanks again Heidi!) or put in a container in the freezer and stir every twenty minutes until firm.

Puree the macadamia cream ingredients until very smooth and refrigerate until chilled and thickened. Layer into parfait glasses or another suitable dish.


calories: 304
fat: 13 gr
carbs: 28 gr

protein: 2 gr

Total cost for the day: $9.46
total calories: 1,578
total fat: 45 gr
total carb: 280 gr
total protein: 27 gr


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