Monday, April 29, 2013

Raw Food Recipes Menu: April 28, 2013


White Chia Smoothie
serves 2 ~ $.95 per serving

8 tablespoons white chia seeds ($1.00)
2 cups water
2 tablespoons coconut nectar or other liquid sweetener ($.40)
4 tablespoons blackberry puree ($.50)

In a blender, soak the chia seeds in the cooled tea or water for about twenty minutes. Add the remaining ingredients and process until smooth and chilled. I don't like blackberry seeds, they drive me crazy, so I strain the blackberry puree through a wire mesh strainer. Save a few tablespoons of the blackberry puree for dessert later.


calories: 244
fat: 9 gr
carbs: 38 gr
protein: 6 gr


Coconut Cashew Soup
Serves 2 ~ $4.04 per serving

4 tablespoons artisana coconut butter ($2.20)
4 tablespoons artisana cashew butter ($2.35) 
1 1/2 cup water
3 dates ($.60)
2 tablespoons cilantro leaves ($.10) 
1 clove garlic
1 teaspoon red pepper flakes
1/4 teaspoon cayenne
juice of one lime ($.50)
1/2 teaspoon salt
1/4 teaspoon black pepper

1 cucumber, sliced into noodles ($.89)
 1/2 avocado, chopped ($.88)
1 medium onion, minced
2 stalks celery, minced ($.20)
small bunch cilantro leaves ($.05)
1 cup cherry tomatoes, halved ($.30)
red pepper flakes

Oh. Yeah. Coconut butter is divine. Artisana makes organic, raw and vegan nut butters and coconut products. They provided some of their coconut butter and nuts butters for me to try, which are great straight from the jar and worked out really well in this easy and convenient soup.

In a blender, process the coconut butter, cashew butter (almond butter will work as well), water, dates, cilantro, garlic, red pepper flakes, cayenne, lime juice, salt and pepper. Puree until as smooth as possible.

Cut the cucumber into noodles and put in bowls with the avocado, celery, cilantro, and cherry tomatoes. Using a wire mesh strainer, strain the coconut and nut butter soup base. This will take out any larger pieces of dates or spices. A higher powered blender may make this step unnecessary. Add a sprinkle of red pepper flakes.


calories: 537
fat: 44 gr
carbs: 33 gr
protein: 11 gr


Hasta La Pasta
serves 2 ~ $.95 per serving

2 small zucchini, noodled ($1.39)
1 cup cherry tomatoes, halved ($.30)
2 tablespoons olive oil ($.20)
red pepper flakes

This is just a very basic zucchini noodle recipe. Use a vegetable peeler or spiral slicer to cut the zucchini into noodles. Another option is to simply grate the zucchini. Top with cherry tomatoes and olive oil, and add salt, pepper, and red pepper flakes to taste.


calories: 244
fat: 18 gr
carbs: 16 gr
protein: 5 gr


Plum Pie
serves 3 ~ $2.47 per serving

1/2 cup walnuts ($1.00)
1/2 cup raisins ($.85)
3 plums, sliced thinly ($3.00)
3 tablespoons coconut butter ($1.65) 
2 tablespoons coconut nectar ($.40)

banana ice cream ($.50)
blackberry puree

In a food processor fitted with an "S" blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.

In the food processor, again with the "S" blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top. 

This goes really well with a bit of banana ice cream and a bit of blackberry puree.


calories: 396
fat: 19 gr
carbs: 60 gr
protein: 6 gr


Total cost for the day: $8.41
total calories: 1,421
total fat: 90 gr
total carb: 147 gr
total protein: 28 gr

Saturday, April 27, 2013

Oils and Butters in Raw Food Desserts ~ Guest Post by Amber Shea Crawley

Have you ever wondered what the difference is between coconut oil and coconut butter? Or when to use cacao butter rather than coconut oil? 

Amber Shea Crawley is an amazing raw chef and cookbook author. Here is a guest post from her on the different types of oils and butters used in raw food desserts. Her new book, Practically Raw Desserts, is a collection of delicious and doable raw desserts and is available now.

 Oils and Butters in Raw Food Desserts  by Amber Shea Crawley

High-quality plant oils and butters can play an important role in the texture and consistency of raw desserts. Don’t fear the fat—it’s good for you. Nowadays, a lot of people shun oil, as it’s not a whole food. Although I don’t subscribe to that viewpoint, most of my dessert recipes are naturally oil-free, and the ones that aren’t can almost always be made that way (just check the list of substitution and variation options at the bottom of each recipe in Practically Raw Desserts).  Here are my favorite oils and butters to use in raw desserts:

Coconut oil: Rich in medium-chain triglycerides – beneficial saturated fats that convert to energy instead of body fat – coconut oil has been found to have antimicrobial and antibacterial properties and to help raise HDL (or “good cholesterol”) levels. It can also assist in weight loss and normalizing thyroid function. Coconut oil is extremely shelf-stable, and can last for a year or more without spoiling. It’s semi-solid at room temperature, but should generally be melted before using.

Coconut butter: First things first: coconut oil and coconut butter are two separate and very different ingredients. The oil is the pure fat that’s extracted from the coconut meat, while the butter is the coconut meat, dried and ground into a smooth paste. Store bought coconut butter can be extremely pricey, so I provide a recipe in Practically Raw Desserts for how to make your own coconut butter at home.

Cacao butter: Solid at room temperature and liquid when melted, cream-colored cacao butter (or “cocoa butter”) is actually the oil extracted from cacao beans. Cacao butter is what gives chocolate its heavenly aroma and melt-in-your-mouth texture.

Almond butter: Purchasing organic, raw almond butter from the store can be expensive, so I often make my own at home in my food processor.  (Recipes and directions for homemade nut and seed butters are provided in Practically Raw Desserts).

Cashew butter: Cashew butter is almond butter’s milder, creamier cousin. Once again, I make my own from raw cashew pieces.

Sunflower seed butter: A great nut butter replacement for those on nut-free diets, roasted “sunseed” butter can be found quite affordably at health food stores or can be made (raw or roasted) at home.

From Practically Raw Desserts by Amber Shea Crawley. ©2013 Amber Shea Crawley. Used by permission from Vegan Heritage Press. Author photo by Stephen Melvin.

Friday, April 26, 2013

Cheesy Kale Chips and Rawveeta ~ plus, Raw Food Meal Plan - Week Six


This is what will be used in the Cheesy Romaine Wraps on for lunch on Day One in the meal plan for week six. It can also be used to make The Cheesy Kale Chips below.

2 cups almonds, blanched (this is removing the skins and is an optional step)
1 cup carrot juice
1 small clove garlic
1 tablespoon lemon juice
1/4 cup nutritional yeast flakes
3/4 teaspoon salt

In a food processor fitted with an “S” blade or a bullet type blender, process the almonds, carrot juice, garlic and lemon juice until very smooth. This will take a few minutes.  

Add the nutritional yeast flakes and process for an additional minute or so.  

Cheesy Kale Chips

1 lb kale leaves, cleaned

1 cup rawveeta

1 clove garlic, pressed

1 tablespoon agave

1 tablespoon soy sauce

Prepare the kale leaves by cleaning them well and removing any of the larger veins and stems. Keeping the leaf as intact as possible will make larger kale chips. Pat the leaves dry. If they’re left wet, the super cheesy sauce won’t stick to them.

Stir together the remaining ingredients. Then, put the kale leaves in a large bowl and add the sauce. Stir well to coat. Place the coated kale leaves on lined dehydrator sheets and dehydrate for several hours or overnight, until the chips are nice and crispy. Leftovers can be stored in an airtight container for a day or two at room temperature.

Nutritional information: calories: 240 fat: 23 gr carbs; 5 gr protein: 4 gr

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Thursday, April 25, 2013

And the winner is ...

Faith Thomas is the winner of Dreena Burton's Plant Powered 15 book. Just shoot me a message at lisacole690 (at) and I'll get that right to you!

Congrats Faith! And if you didn't win and would like to get your own copy, Dreena's website is HERE

Monday, April 22, 2013

Raw Food Recipes Menu: April 21, 2013

Chocolate Chia Smoothie 
serves 1 ~ $2.15 per serving


This is a simple, creamy ~ kind of decadent ~ way to start the day, that's also packed with healthy protein and omega-3s.

In a blender, combine all ingredients except for the pistachios. Puree until very smooth. Top with a few chopped pistachios, if desired.

nutritional information:       calories: 555       fat: 21 gr       carbs: 81 gr       protein: 26 gr

Taco Salad
serves 2 ~ $3.55 per serving


  • 1/4 cup walnuts ($1.00)
  • 1 large tomato ($1.00)
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 head romaine ($2.30)
  • 1 medium onion, thinly sliced ($.20)
  • 1 small jalapeno, sliced
  • 1 ripe avocado ($.1.00)
  • black olives ($.50)
  • green olives ($.50)

4 tablespoons cashew cream ($.60) {recipe below}


  • Make the walnut taco meat first and set aside.
  • In a food processor fitted with an "S" blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
  • To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives.
  • Top with a couple scoops of cashew cream.

cashew cream
  • 1/2 cup cashews ($2.00)
  • 1/2 cup water
  • 1 tablespoon lemon juice ($.20)
  • 1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.

nutritional information:      calories: 398     fat: 30 gr      carb: 26 gr      protein: 13 gr

Mushroom Burgers
serves 2 ~ $2.40 per serving



  • 1/2 red pepper ($.45)
  • 1/4 cup ground flax seeds ($.10)
  • 10 oz mushrooms ($2.49)
  • 1/3 cup walnuts ($.50)
  • 1/2 white onion, chopped ($.13)
  • 1 jalapeno pepper, chopped ($.05)
  • 1 rib celery, chopped
  • 2 tablespoons olive oil ($.20)

avocado mayo

Clean the mushrooms with a soft cloth. To enhance the flavor slightly, dehydrate the mushrooms for an hour or two. This is optional. To enjoy the fresher tasting version, just skip the dehydrating step.

In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together.

In a food processor fitted with an "S" blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil.

Form burgers and place on a teflex or plastic sheet. Spread just a bit of olive oil on your sheets so the burgers will flip easily, if needed. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours.

The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. A blender will make this nice and creamy, but mashing with a fork would probably suffice.

Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, and chopped jalapenos.

nutritional information:      calories: 223      fat: 20 gr      carbs: 7 gr      protein: 6 gr

Pistachio Ice Cream
serves 2 ~ $1.19 per serving

  • 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
Total for the Day: $9.29
calories: 1728 
fat: 93 gr
carbs: 206 gr
protein: 53 gr
total protein: 53 gr

Friday, April 19, 2013

Raw Food Recipe: Sweet Potato Noodles ~ plus, Meal Plan Week Five

Wow, I am late with these today. We've had a couple different health crises in our family and we've been a little overwhelmed.

This is a recipe I've been meaning to show you from the week one meal plan (available HERE in the archives). I never thought raw sweet potatoes could be so good.

3 sweet potatoes
3 green onions
6 tablespoons agave or maple syrup
3 tablespoons olive or flax oil
3 tablespoons lemon juice
2 tablespoons balsamic vinegar
1 clove garlic, pressed
1 teaspoon salt (or to taste)
1/2 teaspoon cracked black pepper
3 green onions, sliced
1/4 cup walnuts

Spiralize the sweet potatoes using your chosen tool and method. Whisk together the agave, olive oil, lemon juice, vinegar, salt, and pepper. When ready to serve, toss with the sliced green onions and walnuts. If desired, warm the noodles in a dehydrator or a warm pan before serving. Store the noodles and dressing in separate containers.

Nutritional information:      calories: 646      fat: 36 gr      carbs: 79      protein: 13 gr

Even my two year old nephew loved them.

Weekly Meal Plan - Week Five

I'm so glad to hear that so many people are finding the weekly meal plans helpful. I've heard from folks who say they've made their life easier and even from folks who've been able to improve their diabetic condition with raw foods.

“Thank you for the weekly meal plan recipes makes my life with 5 kids that much easier!!!”  TRM

About hot chocolate concrete: “Just made it....O.M.G. yumm! Super thick, creamy and so sinfully chocolatey good and whew that spice will kick you awake in a good way” BDM

 This week's 29 page meal plan includes a shopping list, snack ideas, recipes for all the meals, and seven brand new recipes

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