Monday, September 24, 2012

September 23, 2012

Broccoli Leaf and Beet Juice

serves 2 ~ $1.50 per serving

12 large broccoli leaves
2 beets, with greens ($1.50)
1 cucumber ($.50)
1 apple ($.50)
juice of 1 lemon ($.50)

Broccoli leaves look absolutely succulent and I've always wanted to do something with them. They make a terrible salad, but are excellent for juicing.

For this liquid breakfast, juice the lemon by hand and run the rest of the ingredients through a juicer. The broccoli leaves can be kind of rough on most juicers. Another way to juice them is to chop them and then blend them in the blender with a small bit of water and then strain through a mesh strainer or nut milk bag.

calories: 163
fat: 1 gr
carbs: 38 gr
protein: 6 gr

Stuffed Tomatoes

serves 2 ~ $4.09 per serving

5 oz spinach ($1.29)
2 tablespoon olive oil ($.20)
1/2 cup cashews ($2.00)
1 tablespoon lemon juice
1 clove garlic
8 oz mushrooms ($2.29)
1 medium onion, diced ($.20)
3 lbs tomatoes ($2.00)

Start by massaging the spinach with some olive oil. Just drizzle the olive oil over the leaves and rub and squeeze them with your (clean) hands. This will cause them to soften and wilt some.

Chop the mushrooms and dice the onion. In a small bullet type blender, puree the cashews, lemon juice, and garlic until very smooth. Stir this into the spinach. Salt and pepper to taste at this point. Then, let the spinach sit for a few minutes to continue softening.

Cut the very top off several tomatoes. Scoop out the walls and the seed chambers to make a little pocket. Spoon the spinach mixture into the pocket.

These can be eaten like this, which I think I prefer, or dehydrated for a half hour or so until warm.

calories: 383
fat: 27 gr
carbs: 28 gr
protein: 15 gr

Watermelon Mango Soup

serves 4 ~ $1.95 per serving

8 cups watermelon, chopped ($2.50)
2 mangoes, chopped ($3.00)
1 large cucumber, chopped ($.50)
1 jalapeno pepper, minced ($.10)
1 red bell pepper, finely chopped ($1.00)
1 medium onion, finely chopped
2 tablespoon olive oil ($.10)
juice of 1 lime ($.60)
1/2 teaspoon salt
1/4 teaspoon pepper
crushed pepper flakes (see below for how-to)

It's just not summer without some kind of fruit soup, and watermelon soup is one of my favorites. I make it several time or more in a summer. I wanted to change it up just a bit but still keep the watermelon in there and this is what happened.

Chop five cups of the watermelon into small, bite sized pieces. Chop and mince the mango, cucumber, jalapeno, red bell pepper, and onion and add to a large bowl.

Put the remaining three cups of watermelon in a blender with the olive oil, salt, and pepper. Blend well for a few minutes. The oil will combined with the watermelon and make a nice, creamy base for the soup. Once blended, pour over the chopped ingredients and stir.

Serve with a squeeze of lime juice and some crushed pepper flakes (use purchased crushed red pepper flakes or see below to make your own). A small drizzle of olive oil goes well, too.

This soup can also be served in the shell of the watermelon, as shown below. Just take care when getting the flesh out. Use a spoon to scrape the inside of the shell to get most of the watermelon out .. although it doesn't have to be perfect by any means. Cut a small flat part on the bottom so it will stand up right, and wrap with a dish towel at the base if you need more stability.

calories: 357
fat: 11 gr
carbs: 68 gr
protein: 5 gr

Crushed Pepper Flakes

It's simple to make crushed pepper flakes of your own like I've done here with some extra Jalapenos from the garden.

Just select your favorite pepper or mix of peppers. Cut off the stem end. Dry in the dehydrator for about 24 hours. Once entirely dry and brittle, put the peppers in a bag and crush with a rolling pin or something similar. These can be used in the same way as crushed red pepper flakes, although they will look just a bit different and usually be hotter. I like using just a pinch sprinkled on ... well, on just about anything.

The flakes can be stored in a bag or jar and will remain fresh for several months or more if kept cool and very dry.

Make sure to protect your hands if they're sensitive. And never touch or rub your face or eyes after working with peppers.

Mango Parfait

serves 2 ~ $1.60 per serving

1/2 cup cashews ($2.00)
2 tablespoons agave ($.40)
pinch salt
8 oz mango chunks ($.80)
cacao nibs

Simple, simple, simple. This comes together in about 5 minutes.

Make the cashew cream first. Put the cashews, agave, and salt in a bullet blender and puree until very smooth. Layer with the mango chunks. Top with cacao nibs, if desired.

calories: 312
fat: 14 gr
carbs: 43 gr
protein: 7 gr

Total cost for the day: $9.95
total calories: 1,215
total fat: 53 gr
total carb: 177gr
total protein: 34 gr

Monday, September 17, 2012

September 16, 2012

Beet Celery Juice
serves 2 ~ $1.25 per serving

2 beets, ($1.00)
6 ribs celery ($1.00)
1 cucumber ($.50)

Simply run all ingredients through a juicer and enjoy. No juicer? No problem! Just chop all ingredients and add them to a blender with a cup of water (or more, if needed). Puree until smooth and then pour through a nut milk bag and squeeze. I have a juicer I like but still do this most of the time to make juice. It seems easier to make and clean up after.

calories: 145
fat:  0 gr
carbs: 32 gr
protein: 2 gr

Watermelon Tomato Salad
serves 2 ~ $2.95 per serving

 4 cups watermelon, sliced ($2.00)
4 cups tomatoes, sliced ($2.00)
1 green pepper, sliced ($.60)
1 medium onion, sliced thinly ($.10)
4 tablespoons olive oil ($.40)
4 tablespoons lime juice ($.40)
4 tablespoons agave ($.40)
crushed pepper flakes
salt and pepper 

This is simple and beautiful. We've had an abundance of watermelon and tomatoes and I love them this way.

Slice the tomatoes and arrange on plates. Add sliced watermelon and green pepper. Top with chopped onion. 

In a cup, whisk together the olive oil, lemon juice, and agave until well mixed. Pour over salads and then add crushed pepper flakes and salt and pepper to taste.

calories: 320
fat: 8 gr
carbs: 52
protein: 4 gr
Zucchini Pasta with Avo Sauce
serves 2 ~  $2.18

2 zucchini ($1.00)
1 ripe avocado ($1.50)
juice of one lemon ($.60)
2 tablespoons date paste or agave ($.20)
1 clove garlic ($.05)

 2 tomatoes ($1.00)

I finally broke down and got a spiralize cutter. I love this gadget and have been using it often. I think it was very well worth the $35 price. (This is what I'm talking about below).

Anyway, it's a brilliant thing and I love it and have been spiralizing just about anything I can find.

So, cut the zucchini into noodles. Then, puree the avocado, lemon juice, date paste or agave, and garlic together in a bullet type blender until very smooth and creamy. Pour over the zucchini noodles and add some chopped onion and salt and pepper to taste.

calories: 240
fat: 10 gr
carbs: 22
protein: 4 gr

 Melons and Cream
serves 2 ~ $1.40 per serving

3 bananas, sliced and frozen ($.60)
1 cup mango chunks, frozen ($.80)
4 dates, softened in water ($.40)
1 cantaloupe ($1.00) 

This is a super easy dessert. Just make a batch of banana mango ice cream. In a food processor fitted with an "S" blade, process the bananas, mango chunks, and dates until it's sooth and like soft serve ice cream. Slice the cantaloupe and spoon the ice cream into the halves.

calories: 201
fat: 0 gr
carbs: 43 gr
protein: 2 gr


Total cost for the day: $7.78
total calories: 906
total fat: 18 gr
total carb: 149 gr
total protein: 12 gr
This menu, which is quite low in both calories and protein would need a few other snacks added in to be satisfying for most people. I'd suggest a handful or two of nuts and/or a nice pile of bananas.

Saturday, September 15, 2012

Watermelon Strawberry Sorbet ~ a Raw and Vegan Recipe for Kids!

serves 2 ~ $1.35 per serving

  • 1 cup watermelon, frozen ($1.00)
  • 1 cup strawberries, frozen ($1.00)
  • 1 cup banana, sliced and frozen ($.30)
  • 1 tablespoon lemon juice ($.10)
  • 6 dates (.30)

This is super simple and uses the last offerings of summer.

Simply puree all the ingredients and serve. If you prefer a stiffer consistency, process in an ice cream maker for a few minutes.

Nutritional information:      calories: 142      fat: 0 gr      carbs: 31 gr      protein: 1 gr

Of course, if you don't want to make sorbet, watermelon is delicious on its own. Just add a spoon!


Monday, September 10, 2012

September 9, 2012

Pumpkin Spice Smoothie
serves one ~ $.90 per serving

juice of 2 carrots ($.10)
1 cup nut milk ($.40)
2 bananas ($.20)
1 cup pumpkin, grated ($.20)
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon

Juice the carrots and add the carrot juice, nut milk (I used almond), bananas, pumpkin and spices to the blender and puree until smooth and creamy. I used everything at room temperature and blended long enough to warm it just barely. And save the carrot pulp, it makes a great addition to salads ... I call it "carrot fluff."

calories: 393
fat: 9 gr
carbs: 45 gr
protein: 4 gr

Sweet Milk

serves one ~ $.55 per serving

1 cup nut milk (I used almond) ($.40)
1 tbsp agave  ($.15)
pinch of cinnamon
pinch of nutmeg
pinch of cardamom
very tiny sprinkle of black pepper

calories: 165
fat: 9 gr
carbs: 20 gr
protein: 2 gr
Creamy Mushroom Soup

serves 1 ~ $2.00 per serving

8 oz mushrooms ($1.50)
1 clove garlic, pressed ($.05)
2 scallions, chopped ($.05)
1/2 cup nut milk ($.20)
2 tbsp olive oil ($.15)
1 tsp olive oil ($.05)
salt and pepper

I think I may have a new favorite recipe and this is it. It's so creamy and flavorful.

Set aside a couple mushrooms, one chopped scallion, and the tsp olive oil for garnish. In a blender, add the mushrooms, pressed garlic, chopped scallion, nut milk, and 2 tbsp olive oil.

Puree until very smooth. This can take a minute or two, especially in a regular blender.
Pour in serving bowl and salt and pepper to taste. Garnish with chopped mushrooms and scallions and drizzle with 1 tsp olive oil. This could be heated in a dehydrator before garnishing for a warmer soup.

calories: 373
fat: 38 gr
carbs: 8 gr
protein: 5 gr
Grapefruit Spinach Salad

serves one ~ $2.31

6 oz spinach leaves ($.69)
1 grapefruit ($.99)
7 almonds, slivered ($.15)
2 scallions, sliced ($.05)
1 tbsp agave ($.15)
1 tbsp olive oil ($.08)
1 tsp sesame seeds ($.20)

Grapefruits are a bit expensive this time of year, but this is worth it. Peel and section a grapefruit. Slice off the top and bottom, then the sides. Use a knife to separate the grapefruit flesh from the membrane. Set aside grapefruit sections.

Squeeze the juice from what is left of the grapefruit. This should yield about 3-4 tbsp. To the grapefruit juice, add the agave and olive oil. This will be the dressing.

Toss spinach leaves with the grapefruit sections, scallions, and slivered almonds. Sprinkle with sesame seeds and add the dressing.

calories: 482
fat: 23 gr
carbs: 53 gr
protein: 11 gr

Cantaloupe Sorbet

serves one ~ $1.40 per serving

2 cups cantaloupe, frozen (.80)
1 banana, frozen ($.20)
1 cup almond milk ($.40)
1 tsp vanilla

I've been experimenting with different ice "creams" and sorbets almost all summer and into fall. Nearly every concoction has a base of frozen bananas, which are smooth and creamy when blended. In this recipe, I used cantaloupe from our garden that I'd frozen back in the summer.
Let the frozen cantaloupe and banana sit out for 5-10 minutes, to let it thaw ever so slightly. This will keep it from freezing together into a solid lump in the blender. Then, puree together with the almond milk and vanilla. I prefer the soft serve texture, but this can be further chilled in the freezer to make a stiffer consistency.

calories: 330
fat: 9 gr
carbs: 32 gr
protein: 4 gr

Total cost for the day: $7.16
total calories: 1,578
total fat: 88 gr
total carb: 138 gr
total protein: 26 gr


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