Saturday, June 30, 2012

Banana Bites with a Hard Chocolate Shell ~ a Raw and Vegan Recipe

Banana Bites
Serves 2 ~ $1.40 per serving

  • 4 bananas, sliced and frozen ($.80)
  • 1 batch hard chocolate shell, previous page ($2.00)
  • 1 tablespoon slivered almonds

This may be the easiest and least complicated dessert I’ve ever made. It’s also delicious, healthy, and takes only minutes to make.

Simply freeze sliced bananas. Then, immediately after removing from the fridge, coat the bottom of each with some of the hard chocolate shell mixture. Set harden on a plastic lined tray. Add a few slivered almonds. And that’s it.

Nutritional information:       calories: 68      fat: 6 gr       carbs: 4 gr      protein: 1 gr

Hard Chocolate Shell
Makes 12 tablespoons ~ $.16 per tablespoon
  • 4 tablespoons cacao powder ($.80)
  • 4 tablespoons coconut palm crystals sugar, powdered ($.80)
  • 4 tablespoons coconut oil, melted until liquid ($.40)

This is the basic hard and crackly chocolate shell that can go on ice cream in cones, or dipped strawberries, or banana splits, or can be allowed to harden in quarter inch thick sheets and cut into chocolate chunks. It’s extremely versatile.

But, this has to be hard and crunchy, so agave or similar sweeteners that are wet just won’t work. A dry sugar is absolutely necessary.

Regular sugar could be used, though it’s not raw. I’ve always used something called coconut palm crystals sugar. It claims to be raw, or rawish. It’s definitely less refined than regular sugar. It’s available online at health food stores and raw food supply shops.

This has to then be powdered, which is easily done in a blender. A bullet type blender is best, but any will work. Just whir up the sugar until it’s powdered. This comes in handy for any chocolate making.

The next three recipes are basically ways to utilize this hard chocolate shell so the instructions are minimal. They are all very simple and easy recipes and make luscious treats that go together in just minutes.

Nutritional information (per tablespoon):      calories: 53      fat: 5 gr      carbs: 4 gr      protein: 1 gr

We have lots of really fun recipes for kids planned for this summer! Today I wanted to show you the Banana Bites and Hard Chocolate Shell  recipe above, which is from my Spring Raw eBook! This recipe is perfect for kids (though adults loves it, too) and would be simple enough for most to make on their own with age appropriate supervision.

Thursday, June 28, 2012

Chocolate and Blonde Macaroons ~ Raw Vegan Recipe

 24 pieces ~ $.58 each

  • 1 cup almonds ($2.00)
  • 1 cups brazil nuts ($2.32)
  • 20 dates ($8.00)
  • 1 cup finely shredded coconut ($1.20)
  • 2 tbsp cocoa or cacao powder ($.30)
  • 1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that's not fast and easy. These are no exception.

In a food processor with an S blade, process all ingredients, except the cocoa powder, until finely chopped and it all starts to clump together. This takes a minute or two.

Using a plastic rounded tablespoon or melon scooper, scoop out and press to make a half sphere. Use half the mixture to make regular coconut macaroons. Add the cocoa or cacao powder to the remaining mixture and process until well incorporated and then shape with the tablespoon or scooper.

nutritional information:       calories: 143      fat: 7 gr      carbs: 19 gr      protein: 3 gr

Tuesday, June 26, 2012

Avocado Soup ~ Raw and Vegan Recipe

2 servings ~ $1.52 per serving


  • 1 avocado ($1.49)
  • 1 cup nut milk ($.40)
  • 2/3 cup water
  • 1 onion ($.25)
  • 1 clove garlic ($.10)
  • 1/2 red bell pepper ($.40)
  • 2 tbsp pumpkin seeds (pepitas) ($.30)
  • 1 tsp olive oil ($.10)
  • salt and pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, nut milk, water, half the onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas. Salt and pepper to taste, and add an optional drizzle of olive oil.

nutritional information:       calories: 301      fat: 21 gr      carbs: 28 gr      protein: 6 gr

Monday, June 25, 2012

June 24, 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.

calories: 341
fat: 18 gr
carbs: 57 gr
protein: 7 gr
Chard Pockets
serves 2 ~ $2.62 per serving

6 chard leaves ($.90)
1 cucumber, sliced into small wedges ($.70)
1 cup mung bean sprouts ($.50)
1 carrot, shaved ($.15)
1 cup snow peas ($.80)
1 ripe avocado ($1.99)
3/4 cup water
1 tablespoon agave ($.20)
1 teaspoon dill
1/2 teaspoon salt

I wanted to make collard wraps, but the local store was fresh out of collards. Chard worked just as well. To make the "pocket" fold together smoothly, cut out the thickest part of the stem.

Stack the cucumber, mung beans, shaved carrots, and snow peas on the chard leaf. Add a dollop of avocado dressing and fold over.
To make the avocado dressing, using a bullet type blender and puree one avocado, water, agave, dill, and salt until very smooth. This will take a few minutes.

calories: 243
fat: 13 gr
carbs: 31 gr
protein: 6 gr

serves 2 ~ $3.69 per serving

12 oz mushrooms, sliced ($1.58)
1/2 pineapple, cut into chunks ($2.50)
1 medium onion, sliced into rings ($.10)

3 zucchini, cut into noodles ($1.79)

barbeque sauce

1/2 cup sun dried tomatoes($.50)
5 dates, pitted ($.50)
1 tablespoons agave ($.20)
1 tablespoon olive oil ($.10)
 2 teaspoons apple cider vinegar ($.10)
1 cup pineapple juice or water
1 clove garlic
 tablespoon chopped onion
1 teaspoon brown spicy mustard
 1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne

This is just as thick and hearty as any barbeque ... although I wasn't sure what to call it!
First, soak the sun dried tomatoes and dates in the pineapple juice or water for about 20 minutes to soften. Juice the core of the pineapple for juice, or just use water. Then, in a bullet type blender, puree all the sauce ingredients until very smooth.

Toss the barbeque sauce with the mushrooms, pineapple, and sliced onion then pour onto a lined dehydrator tray. Dehydrate at under 118 degrees for about an hour.

Cut the zucchini into noodles. (It's optional, but you can marinate and slightly dehydrate the noodles before using.) Spoon the barbeque mixture over the top.

calories: 446
fat: 8 gr
carbs: 95 gr
protein: 10 gr

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

Total cost for the day: $9.86
total calories: 1,659
total fat: 71 gr
total carb: 251 gr
total protein: 30 gr

Saturday, June 23, 2012

5 Healthy Smoothies for Kids ~ Raw and Vegan Recipes

 Kids love smoothies. And why not? They seem almost too good to be true. They're sweet and creamy and delicious. But when they're made from raw fruits and vegetables, they're nutritional powerhouses. 

Here are five super healthy but also fun and easy smoothies recipes your kids (and you) will love this summer!

Beet Strawberry Lemon Smoothie
serves 2 ~ $1.70 per serving

  • a few large handfuls beet greens ($1.00)
  • 1 cup strawberries, frozen ($1.30)
  • juice and zest of one lemon ($.80)
  • 2 bananas, sliced and frozen ($.30)
  • water for blending

I had a pile of very red beet leaves and used them to make the most gorgeous dark red smoothie with strawberries.

In a blender, add the beet greens and enough water to blend and puree until smooth. Add the remaining ingredients and puree until smooth.

nutritional information:      calories: 245      fat: 0 gr      carbs: 55 gr      protein: 7 gr
Chocolate Orange Beet Smoothie
serves 2 ~ $2.55 per serving

  • a few handfuls beet greens ($1.00)
  • juice and zest of two oranges ($1.10)
  • 2 cups almond milk ($.80)
  • 4 bananas, frozen ($.60)
  • 4 tablespoons cocoa powder ($.40)
  • 4 tablespoons hemp protein ($1.20)
  • 1/2 teaspoon orange extract 
  • pinch salt

In a blender, puree the beet greens, orange juice and zest, and almond milk until very smooth. Add the remaining ingredients and, again, puree until smooth and creamy.

nutritional information:      calories: 425       fat: 19 gr       carbs: 62 gr      protein: 19 gr

Basic Green Smoothie
makes one serving ~ $1.37 per serving

  • 6 oz spinach ($.70)
  • 6 leaves romaine ($.15)
  • 1 banana, frozen ($.10)
  • 4 oz mango chunks, frozen ($.42)
  • water to blend

In a blender, add spinach, romaine, and enough water for blending (about a half cup). Puree until smooth and then add the frozen mango and banana and puree. Blending the greens first will help achieve a smoother consistency if, like me, you haven’t gotten around to getting a Vitamix yet.

nutritional information:      calories: 222       fat: 0 gr      carbs: 53 gr      protein: 7 gr

Banana Berry Smoothie
makes one serving ~ $1.19 per serving

  • 2 bananas, 1 inch pieces, frozen ($.20)
  • 6 oz strawberries, frozen ($.59)
  • 1 cup almond milk ($.40) 

Put all ingredients in blender and puree until smooth. The frozen fruit has a tendency to stick together and become difficult to blend when it's too cold, so let it sit out at room temperature for 5-10 minutes before blending.

nutritional information:       calories: 371      fat: 9 gr      carbs: 77 gr      protein: 5 gr

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. 
nutritional information:      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr    

... Reader Gallery
I'm always totally thrilled when someone makes one of my recipes or says they find my blog helpful. If you've made a recipe from Raw on $10 send me a pic of how it turned out! Or, just send a photo of yourself! I'd love to include them in a reader gallery!

Thursday, June 21, 2012

Pistachio Ice Cream ~ Raw and Vegan Recipe

serves 2 ~ $1.19

  • 1 ripe avocado ($.88)
  • 4 ripe bananas ($.60)
  • 2 tablespoons agave ($.20)
  • 1 teaspoon vanilla extract ($.20)
  • pinch salt
  • 1/4 cup pistachios ($.50)

Fruit and nuts. That's all this is, but it feels like a treat ...

In a food processor with the "S" blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.

If you don't have an ice cream maker, just freeze the puree and stir every half hour or so until it's firm, adding the pistachios just before firm.
nutritional information:       calories: 552      fat: 22 gr      carbs: 92 gr      protein: 8 gr

Tuesday, June 19, 2012

Chocolate Tacos ~ Raw Vegan Recipe

serves 4 ~ $1.19 per serving

  • 1/2 cup ground flax seeds ($.25)
  • 1/2 cup water
  • 2 ripe bananas ($.30)
  • 4 tablespoons cacao or cocoa powder ($.80)
  • pinch salt

banana ice cream

  • 4 bananas ($.60)
  • 4 tablespoons cacao or cocoa powder ($.80)
  • pinch salt

nut cream

  • 1/2 cup nuts ($1.00)
  • 1/4 cup water
  • 1 tablespoon agave ($.20)
  • 1/2 teaspoons vanilla
  • pinch salt

chocolate sauce

  • 2 tablespoons cacao or cocoa powder ($.40)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons olive oil or coconut oil ($.20)
  • a few chopped walnuts and strawberries

These are so much fun. They really do look like little chocolate tacos with all the fixings. And ... it's chocolate, which is always a good thing.

Make the shells first. Use finely ground flax seed and soak in water for about twenty minutes, until gooey. In a food processor with an "S" blade, puree the bananas until smooth. Add in the soaked flax, cocoa powder and salt and process briefly. Spread in eight circles on lined dehydrator trays. Let dehydrate for about an hour at 105 degrees, until dry to the touch on the side facing up. Flip and peel the sheet away. Let dry another couple hours in the dehydrator. Then, gently fold in half. Use a twisted piece of wax paper to make a brace to hold the taco shell slightly open. Let dry this way for another couple hours. Let cool to room temperature.

Make the banana ice cream. Combine all the ingredients in the food processor and puree until very smooth. Then put in an ice cream maker and process until like soft serve. Freeze.

The nut cream is just the ingredients pureed in a bullet type blender until smooth. Refrigerate. It will thicken some as it cools.

The chocolate sauce is just cacao powder, agave, and either olive oil or coconut oil stirred together. Coconut oil will  make a hard chocolatey shell; olive oil will stay liquid. Either way is really good.

To assemble, spoon the ice cream into the shells, add a dollop of nut cream, a few walnuts and strawberries, and a drizzle of sauce.

You can add a bit of heat to any chocolate ice cream by adding a big pinch of cayenne before processing. It adds heat without changing the flavor much.

nutritional information:       calories: 438      fat: 45 gr      carbs: 115 gr      protein: 15 gr


Monday, June 18, 2012

June 17, 2012

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
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: $9.98
total calories: 1,773
total fat: 91 gr 
total carb:  242 gr 
total protein: 42 gr


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