Monday, March 11, 2013

Raw Food Menu: March 10, 2013

Fruit Cereal
serves 1 ~ $.70 per serving

  • 1 banana ($.15)
  • 1 tablespoon walnuts ($.05)
  • 1 tablespoon coconut flakes ($.10)
  • 1 cup almond milk ($.40)
  • pinch cinnamon

Raw and vegan foods are really no different from (or more complicated than) any other type of foods, though, and a few meals can be pulled together if there are a few staples available.

This doesn't contain any actual cereal grains, but does give that same feeling of nice big bowl of cereal and milk. The milk is even sweet and drinkable when finished.

Layer the banana, nuts, and coconut flakes in a bowl. Pour in almond milk. Top with pinch of cinnamon and an optional teaspoon of agave or other sweetener.
nutritional information:       calories: 382       fat: 20 gr      carbs: 41 gr      protein: 6 gr 

 Salad with Fruit and Avocado
serves 2 ~ $2.83 per serving

salad ingredients
  • 1 small head romaine ($1.29)
  • 1 bunch arugula (1.29)
  • 1/2 papaya ($.65)
  • 1/2 mango ($.44)
  • 1 avocado ($.88)
  • 1 carrot
  • 1 medium onion, finely diced ($.10)
  • crushed pepper flakes 

  • 2 tablespoons lime juice ($.40)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.40)
  • 1/2 teaspoon salt or to taste
  • pinch cayenne

I still had some papaya and mango, and just a bit of arugula left growing, and decided to make a salad. It's basically the same ingredients as froodles with just a few changes, over lettuce.

Chop the romaine and arugula. Grate the papaya, mango, and carrot (I used my food processor). Add the onion and avocado on top, and sprinkle with some crushed pepper flakes.

For the dressing, whisk together the lime juice, olive oil, agave, salt (to taste ... I used about a half tablespoon), and cayenne. Pour over salads and toss to coat.

nutritional information:        calories: 398      fat: 22 gr      carbs: 53 gr      protein: 6 gr

Marinated Mushroom Salad
serves 2 ~ $2.98 per serving

  • 1 head leaf lettuce ($.77)
  • 10 ounces mushrooms, sliced ($2.19)
  • 1 zucchini, sliced ($.66)
  • 1 red bell pepper, sliced ($1.59)
  • 1 medium onion, chopped ($.15)

  • 2 tablespoons agave ($.20)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 2 cloves garlic

  •  whole flaxseeds

This is a very hearty and filling salad. When I made this, I found the non-organic lettuce on sale for a terrific price. You may find prices higher in your area.

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of whole flaxseeds. 
nutritional information:        calories: 322      fat: 14 gr      carbs: 45 gr      protein: 12 gr

Double Chocolate Truffles
makes 8 pieces ~ $.41 per piece

  • 1/2 cup nuts ($1.00)
  • 1/2 cup raisins or dates ($1.00)
  • 3 tablespoons cacao powder ($.60)
  • 1 teaspoon vanilla
  • pinch salt

  • 2 tablespoons coconut oil, melted ($.10)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons cacao powder ($.40)

These are so simple to make for an easy dessert. 

In a food processor with an "S" blade, process the raisins, nuts, cacao, vanilla, and salt until the mixture starts to stick together. Using a rounded spoon, form eight truffles. Put in the freezer to chill for at least a half hour.

Make the chocolate coating by melting the coconut oil and adding to the agave and cacao powder. If this becomes stiff, just warm again slightly in a barely warmed oven. Spoon the chocolate over the bottom of the truffles. This should set up almost immediately as the sauce contacts the cold truffle. Then spoon over the top, letting it cool to set. The chocolate sauce will harden into a semi hard shell over the truffles for maximum chocolate impact.
nutritional information:        calories: 234       fat: 16 gr       carbs: 24 gr       protein: 3 gr

Total cost for the day: $6.92
total calories:  1,336
total fat: 72 gr
total carb: 163 gr
total protein: 27 gr
Coming March 22nd
Raw on $10 Meal Plans!
Over and over, I've heard that individual recipes are a snap, but that an organized meal plan would guarantee raw food success! I've found this to be very true for myself.
Raw on $10 Meal plans will debut  on Friday, March 22nd. Every Friday at noon, there will be a different meal plan for the following week.
To help in your raw food journey, meal plans will include a shopping list, a recipe for three meals and a dessert for each day of the week, as well as snack ideas to up the calories if needed. That way, each meal plan can be customized for your unique body type, appetite, and activity level. I'll have some new recipes in each week's meal plans that focus on simple but delicious foods that are easy to plan and simple to prepare as well as a special dish or two. 

I'll have a more details later in the week!


  1. OMG these truffles!!!! :-)) fantastic!

  2. Meal plans would be amazing!!

  3. Your pictures and recipes look absolutely amazing! Thank you for sharing. We are two sisters that made the transition to a raw vegan lifestyle two months ago and we are really happy we found your blog filled with delicious and inspiring recipes. /Katrin & Julie -

    1. Thanks, Katrin & Julie! I visited your blog as well. Nicely done!

  4. Great recipes today. The marinaded mushroom salad and truffles will definitely be happening. I love your meal planning idea. Organization is key to this lifestyle and that will be a great tool for many!

    1. Thanks, Kathy! I've found having a meal plan has been really helpful in keeping me organized!

  5. I made the truffles tonight and they were delicious! Thanks for sharing the recipe:)

  6. very excited about the meal plans! What a helpful way to start getting into a raw lifestyle!



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