Monday, October 29, 2012

October 28, 2012


Ch-ch-chocolate Chia
serves 2 ~ $1.46 per serving

2 oz chia seeds ($1.56)
2 tablespoons cocoa or cacao powder ($.40)
2 tablespoons agave or sweetener ($.20)
dash salt
10 oz water
2 tablespoons crushed walnuts ($.25)
2 tablespoons raisins ($.10)
chocolate sauce ($.40)

I have a new favorite food. I'm currently totally enamored with chia seeds right now. They're delicious, nutritious and the recipe possibilities seems just about endless (see below for a great chia seed giveaway!). Also, it helps that they go really well with ch-ch-chocolate.

Put the chia seeds, cacao powder, sweetener and salt in a bowl and cover with the water. Let sit for 15-30 minutes until the chia seeds have gelled. Stir really well, breaking up any lumps, and top with walnuts, raisins and chocolate sauce.

The chocolate sauce is made from equal parts olive oil, agave, and cacao powder.


calories: 328
fat: 14 gr
carbs: 49 gr
protein: 7 gr

Tomato Carrot Soup
serves 2 ~ $1.10 per serving

2 ripe tomatoes ($2.00)
2 carrots ($.20)
4 tablespoons olive oil
1/2 medium onion
1 clove garlic
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon red pepper flakes

red pepper flake oil

This is a refreshing and very simple soup that's perfect for a hot summer day.

In a blender, puree all ingredients except red pepper flake oil until very smooth. Top with a drizzle of red pepper flake oil and chopped tomatoes and onion, if desired.

Red pepper flake oil is just a cup of olive oil with 1 tablespoon red pepper flakes and a dash of cayenne added. I blend this first and then let sit for a few days so the oil can absorb the flavors. Then, strain though a mesh strainer and keep for up to two weeks in the refrigerator. It's great on a lot of things.


calories: 356
fat: 28 gr
carbs: 27 gr
protein: 5 gr

Samosas with Mango Sauce
serves 4 ~ $2.05 per serving

1 head cauliflower, chopped ($1.29)
1 yam , chopped ($.50)
1 zucchini, chopped ($.80)
1/4 cup walnuts ($.50)
1/4 cup raisins ($.50)
2 dates ($.40)
2 cloves garlic, pressed
1 cup green peas ($.38)
juice of 1 lemon
4 tablespoons oil
2 tablespoon curry powder ($.50)
1 teaspoon cumin
1 teaspoon red pepper flakes
1 teaspoon salt
1 medium onion, finely minced ($.05)
2 jalapeno, finely minced ($.10)

1 mango ($1.49)
3 tablespoons agave($.30)

This recipe has a few more ingredients that I usually use, but it's still quite easy to put together. It's also not going to taste exactly like a real fried samosa, but it's still spicy and yummy.

In a food processor with an "S" blade, process the cauliflower, yam, zucchini, walnuts, raisins, dates, and garlic until pureed. This is a lot and I processed this in a few batches. Mix together with the rest of the samosa ingredients.

Form into cone shapes or triangular patties and dehydrate for several hours, until the outside is a bit crispy but the inside is still soft. To make the mango sauce, simply puree a peeled and chopped mango with the agave and about a 1/2 cup water until smooth. Serve the samosas with a generous dollop of mango sauce.

calories: 415
fat: 19 gr
carbs: 64 gr
protein: 8 gr

Cherry Banana Pie
 serves 3 ~ $1.35 per serving

3/4 cup walnuts ($.75)
3/4 cup raisins ($.45)
dash salt

3 bananas ($.45)
1/2 lb cherries (1.49)

walnuts ($.30)
chopped cherries ($.40)
carob sauce ($.20)

This is basically a cherry banana ice cream pie.

In a food processor fitted with an "S" blade, process the walnuts, raisins, and salt until it starts to stick together. Press this into the bottom of pie or tart plates. I used three clear plastic tubs, which worked really well.

In the food processor again, process the bananas and cherries until smooth. Pour into the crust lined pie or tart pans. Freeze for several hours until firm. Top with some crushed walnuts, chopped cherries, and carob sauce. Carob sauce is just equal parts olive oil, agave,and carob powder mixed together well.


calories: 398
fat: 18 gr
carbs: 58 gr
protein: 7 gr

Total cost for the day: $5.99
total calories: 1,497
total fat: 79 gr
total carb: 198 gr
total protein: 27 gr

Friday, October 26, 2012

Orange Pumpkin Spice Drink ~ a Raw and Vegan Recipe for Halloween!

serves 2 ~ $.60 per serving

  • juice of two oranges ($1.00)
  • juice of one pineapple core 
  • 1 tablespoon agave ($.20)
  • scant 1/2 teaspoon pumpkin pie spice
  • a few drops stevia, if desired

Juice the oranges and pineapple core. Pineapple cores can be a little too tough to eat, but they make a wonderful juice. Add the remaining ingredients and stir. It was warm enough today to serve chill in glasses rimmed with date palm sugar. (The red drink in the photo is strawberry and lime juice, with a little agave.)

nutritional information:      calories: 120      fat: 0 gr      carbs: 28 gr      protein: 0 gr

Wednesday, October 24, 2012

Pumpkin Spice Smoothie ~ a Raw and Vegan Recipe for Halloween

serves 2 ~ $.70 per serving

  • 2 carrots ($.30)
  • 2 bananas, sliced and frozen ($.40)
  • 1 apple, peeled and chopped ($.50)
  • 1 tablespoon agave ($.20)
  • 1 teaspoon pumpkin pie spice
  • water for blending, about 1 cup

In a blender, puree all ingredients until very smooth. A high speed blender will smooth out all the little carrot bits, and a less high powered one will leave a bit of pulp. If you're very opposed to pulp, juice the carrots instead.

nutritional information:      calories: 165       fat: 0 gr      carbs: 47 gr      protein: 2 gr 

Monday, October 22, 2012

October 21, 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, October 19, 2012

Frankenjuice ~ a Raw and Vegan Recipe for Halloween!

serves 2 ~ $.80 per serving


  • large bunch kale ($1.00)
  • juice of one lime ($.60)
  • a few drops stevia

Juice the Franken ... er, juice the kale. In a small glass, stir the kale juice together with the lime juice and stevia. Pour into shot glasses or other small containers.

Wednesday, October 17, 2012

Bloody Eyeballs ~ a Raw and Vegan Recipe for Halloween!

serves 2 ~ $.33 per serving

  • juice of one lime ($.60)
  • stevia or date water to taste
  • 4 grapes ($.05) 
  • 2 tablespoons beet juice

Who doesn't like to start their celebration with some bloody eyeballs?

In glasses suitable for eyeballs, mix the lime juice and agave. Add enough water to fill. Peel the grapes so a round bit of skin is left as an iris. Skewer eyeballs firmly (ouch!) on toothpicks and place in glass. Spoon on a bit of beet blood for a finishing touch.

Monday, October 15, 2012

October 14, 2012

Buckwheat Coco Puffs

4 servings ~ $.73 per serving

1 cup buckwheat groats, soaked ($.75)
2 ripe bananas ($.30)
3 tbsp coco or cacao powder ($.15)
1/2 tsp vanilla ($.10)
1/2 tsp salt

Rinse one cup buckwheat groats and then soak in about two cups water for 5-6 hours or overnight. Rinse the buckwheat groats well. There will be a gooey or gelatinous coating on the groats and and they will need to be rinsed several times. Once rinsed, drain well and pat with a towel to remove most of the water.

In a food processor with the S blade, add the banana, cocoa or cacao powder, vanilla and salt. Process for a minute or two until very creamy. Fold into the buckwheat groats. Then spread the mixture in clusters about 1/4 inch thick on the teflex or plastic sheets in a dehydrator. Dehydrate for about 4 hours, then turn over and dehydrate for another 2-3 hours, until the clusters are dry but pliable. They don't seem to get brittle dry, but stay a little bit pliable. Break up into smaller clumps. These can then be stored in an airtight container at room temperature for 3-4 days. Serve with 1/2 cup almond milk ($.40).

calories: 333
fat: 10 gr
carbs: 50 gr
protein: 7 gr

Avocado Soup

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 & 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, half an onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas.

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

Romaine Wrap Ups with Sweet Mustard
makes four wrap ups (which is one large serving) ~ $3.14 per serving

4 leaves romaine ($.10)
1 cucumber ($.80)
1 carrot ($.10)
1 avocado ($1.49)
2 tbsp raw agave ($.30)
1 small onion, chopped ($.15)
1 cup mung bean sprouts ($.10)
1 tsp mustard powder or 1 tbsp prepared mustard (.10)
salt and pepper (to taste … about 1/4 tsp each)

Mix agave, mustard, salt and pepper and set aside. Chop cucumber into sticks, shave carrot curls with a vegetable peeler, slice avocado into strips. Divide all equally between the romaine leaves, drizzle with the sweet mustard sauce and wrap up. These are juicy and messy, but oh so delish.

Sprouting is an easy and inexpensive way to get really fresh goodies to add to raw dishes. Here is a good site with basic “sprouting 101” info … I’ve found that I can’t slack off at all on the rinsing or they’ll start to get a little fermented smelling (especially wheat berries). Sprouts should always smell pristinely fresh and never “off” in any way … discard any that do.

calories: 578
fat: 29 gr
carbs: 77 gr
protein: 1 gr

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.

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

Total cost for the day: $5.97
total calories: 1,355
total fat: 67 gr
total carb: 174 gr
total protein: 17 gr


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