Monday, June 24, 2013

Raw Food Menu: June 23, 2013

Banana Splits
serves 2 ~ $.59 per serving

2 bananas ($.30)
1/4 lb strawberries ($.37)
1 tablespoon fine coconut flakes ($.05)
2 tablespoons coconut oil, melted ($.05)
2 tablespoons agave ($.20)
1 tablespoon cacao or cocoa powder ($.20)
pinch salt

I'm totally in favor of the desert for breakfast idea! Strawberries are starting to come into season here, so it makes it easy to have an awesome breakfast.

Just quarter the bananas and divide between two bowls. Add sliced strawberries and sprinkle with coconut flakes. In a small cup, mix together the coconut oil, agave, cacao powder, and salt until it's like a chocolate syrup. Spoon over the fruit. If the fruit is cold, the chocolate syrup will harden up almost immediately. If not, just stick in the fridge until it does.


calories: 311
fat: 17 gr
carbs: 55 gr
protein: 2 gr

Strawberry Salad
serves 2 ~ $1.95 per serving

1/2 head romaine ($.95)
dandelion and other greens
3/4 lb strawberries ($1.12)
6 radishes ($.30)
1 medium onion ($.05)
1 avocado ($.88)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.20)
1/4 teaspoon salt
1/4 teaspoon pepper

I hope you all had a wonderful Mother's Day. It was an awesome day here. The kale is coming in already from our garden, so I used a bit of Red Russian and Blue Vates kale as well as some dandelion greens, in this salad. I'm really looking forward to the summer and garden ahead!

Chop the romaine and greens. Toss with the onion, radish, strawberries, and avocado. Whisk together the oil, vinegar, agave, garlic, salt and pepper until blended. If you'd like the dressing emulsified, add the oil slowly as you whisk. Spoon over salads.


calories: 449
fat: 37 gr
carbs: 51 gr
protein: 6 gr

Spring Noodles
serves 2 ~ $1.98 per serving

2 medium zucchini, noodled ($2.30)
1 medium onion, chopped ($.05)
1/2 lb baby snap peas ($.80)
1 carrot, grated ($.10)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons apple cider vinegar ($.20)
2 cloves garlic, pressed ($.10)
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon red pepper flakes

noodled verb: to improvise, experiment, or think creatively; to make or devise freely as an exercise or experiment
I used to think breaded and fried was the only way to eat zucchini. Now, I'm totally into raw zucchini noodles. They're so easy to make and have a wonderful but mild flavor of their own, so they work well with just about everything. 

Make noodles out the zucchini with a spiralizer, grater, or with a vegetable peeler. Toss the noodles together with the whole snap peas, chopped onion, and grated carrot. In a small cup, whisk together the oil, agave, vinegar, garlic, salt, pepper, and red pepper flakes. Toss with the noodles until coated. These can be served as is, or marinated for an hour or so, or gently dehydrated for a bit.


calories: 343
fat: 14 gr
carbs: 46 gr
protein: 10 gr

Mango Cheese Cake
3 servings ~ $1.48 per serving

1/2 cup walnuts ($1.00)
3 tablespoons ground flax seeds ($.15)
10 dates ($1.00)
1 tablespoon coconut oil ($.05)
pinch salt

1 avocado ($.88)
2 ripe bananas ($.30)
1 mango ($1.49)
juice of one lemon ($.59)
1 tablespoon coconut oil ($.05)
4 tablespoons agave ($.40)

I'm not sure this can rightly be called a cheese cake. The filling is nut free, and the crust uses just a bit of walnuts. It's creamy and sweet and just a bit sour. Whatever its rightful name, it's delicious!

In a food processor with an "S" blade, process the walnuts, ground flax seeds, dates, and coconut oil until the mix will stick together. This can take a couple minutes. Press this crust mix into the bottom of an 8" pie pan or spring form pan, or whatever container you prefer. I used five inch pans which made two pies that could be shared.

In the food processor, again with the "S" blade, process the avocado, banana, mango, lemon juice, and coconut oil until very creamy and smooth, which may take a few minutes. Ripe avocados work best with the recipe.

Pour into the crust lined pan (or pans) and freeze until firm. Let thaw for about 20 minutes before serving.


calories: 410
fat: 26 gr
carbs: 29 gr
protein: 5 gr

Total cost for the day: $6.98
total calories: 1,513
total fat: 94 gr 
total carb: 161 gr 
total protein: 23 gr


  1. Beautiful menu today Lisa!!
    I am going to suprise the kiddos one morning with the Breakfast Banana Splits; they will flip out!!
    Thanks for your wonderful, wonderful recipes.
    Peace and Raw Health,

  2. I think these are some of my favorites. Sure would like to be able to add/save your recipes to my Zip List. It would make it a breeze for my shopping list on my iphone.

  3. Hmm, sounds interesting. I'll see what I can do :)



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