Monday, February 18, 2013

February 17, 2013

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:      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr    
Avocado Lemon Tarragon Dressing
serves 2 ~ $2.98 per serving


  • 1 avocado ($1.49)
  • 1/2 large cucumber ($.69)
  • 1/4 medium onion
  • juice and zest of one lemon ($.69)
  • 1 tablespoon agave ($.10)
  • 1 teaspoon tarragon ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper 
  • 1/2 -1 cup water for blending

In a blender, puree all the dressing ingredients until smooth and creamy. This can be a very thick dressing or a bit thinner, depending on how much water is added. I used all the dressing on two salads, but any leftovers can be stored in the fridge for up to a few days.
calories: 315      fat: 15 gr       carbs: 43 gr      protein: 8 gr
Green Pea Soup
serves 2 ~ $1.70 per serving
Peas are usually associates with the spring garden, but a second fall planting can produce lots of pods ... which is exactly what happened around here. Not all peas are created equal. There are "snap peas," which have edible pods, and "shell peas," which have inedible pods and the larger peas inside are the parts used. This recipe calls for shelled peas, which can be fresh or frozen. Frozen peas will work really well, though they may not be raw.
  • 2 cups peas ($1.75)
  • 1 avocado ($1.49)
  • 1 1/2 cups almond milk ($.70)
  • 1 small onion ($.15)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • Set aside a half cup of the peas. 
  • In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
  • Salt and pepper to taste.
  • Pour in bowls and top with the reserved peas and minced onion.
nutritional information :      calories: 298      fat: 19 gr      carbs: 34 gr      protein: 12 gr  
Triple Chocolate
serves 4 ~ $1.20 per serving

brownie bits

  • 1/2 cup walnuts ($.50)
  • 1/2 cup raisins ($.50)
  • 4 tablespoons cocoa or cacao powder ($.20)
  • pinch salt

chocolate chunks

  • 4 tablespoons coconut oil, melted ($.40)
  • 4 tablespoons date palm sugar or agave ($.40)
  • 4 tablespoon cocoa or cacao powder ($.40)

ice cream

  • 6 bananas, sliced and frozen ($1.20)
  • 1 cup almond milk ($.40)
  • 1 teaspoon vanilla ($.20)
  • 6 tablespoons cacao or cocoa powder ($.60)
  • pinch salt

This isn't quite as complicated as it seems, and boy does it hit the chocolate spot. 

Make the ice cream first. In a blender, puree all the ice cream ingredients until smooth and creamy. This will be like soft serve ice cream and is wonderful as is, but for this recipe pour into a container and freeze, stirring every 20 minutes or so until stiff. This can also be processed in an ice cream maker.

Make the brownie bits in the food processor, using the "S" blade. Process all the brownie bit ingredients until the mix starts sticking and clumping and can be pressed into a ball. Spread out on wax paper, about 1/4 inch thick, and refrigerate for at least a half hour to harden.

For the chocolate chunks, stir together all the chocolate chunk ingredients until smooth and creamy and well incorporated. Spread out on wax paper and refrigerate until hard.

To assemble, just break the brownie into bits and the chocolate into chunks and stir into the chocolate ice cream.

Store any leftovers in a covered container in the freezer and allow to soften slightly before serving.
nutritional information:      calories: 454      fat: 19 gr      carbs: 79 gr      protein: 6 gr
Total cost for the day: $7.16
total calories:  1,375
total fat: 64 gr
total carb: 211 gr
total protein: 33 g


  1. What can you substitute for the agave?

  2. i've been meaning to eat more flax. thanks for the reminder!

    avocado-based dressings are so incredibly delicious. i've made two this month from carmella's delightfully raw book. tarragon is one herb i'm not familiar with, but i'd love to try your recipe.

    will bookmark your pea soup for pea season - fingers crossed our harvests are plentiful!=)

  3. Omg! I want to live with you! My kinda day! Mmm!

  4. Lisa, thank you so much for the recipes!! My daughter is not a big fan of raw soups and smoothies, but she loved the pea soup especially strawberry flax smoothie!she is been asking for more. sometimes it's hard to please a 3 year old with raw food.. Thank you! Your photography is absolutely beautiful!!! Your dishes are as delicious as they appear on a photos!

  5. It makes me crave. I want to taste all of it. Not only it looks delicious, but it is healthy too and can be a good source of omega 3. But I think I can't afford to have it everyday. I think I will stick to my krill oil.



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