Friday, January 31, 2014

New 7 Day Raw Meal Plan ~ Week Two

 New Meal Plan Recipes This Week

There's a new meal plan available. 
Highlights for this week's 7 Day Meal Plans include the following new recipes ...

  • Chocolate Banana Ice Cream with Chocolate Sauce
  • Fruit and Nut Cereal 1
  • Fruit and Nut Cereal 2
  • Marinated Broccoli Cauliflower and Mushrooms
  • Waldorf Salad
  • Warmed Broccoli and Mushrooms
  • Little Yum 1
  • Little Yum 2
  • plus 21 more easy, affordable raw recipes

Why Raw?

What's included?

  • There are four meals – breakfast, lunch, dinner, and dessert – provided over seven days. There is a meal calendar at the beginning and detailed recipes below that.
  • Daily meals will approximately add up to between 1200 and 1600 calories per day.
  • There are new recipes and old favorites. All will be simple and easy to prepare. Most will take only minutes of preparation time.
  • Most recipes are for a single serving. For two or three or more servings, simply double or triple the recipe.
  • Use the shopping list to get all the food you’ll need for the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.
  • Print the shopping list and take it with you when you shop.
  • Much good luck on your raw food journey. If you have any questions, please feel free ask.

"Anything is possible, if you have the right plan ... "

This Week's Meal Plan
Buy Now

Add to Cart

Giveaway Winner! 

The winner of the giveaway for a month of Meal Plans is Susanne Drazic!Congrats, Susanne. Please send me an email at lisaviger (at) with the email address you'd like those sent to!

Thursday, January 30, 2014

Pineapple Stir-Fry: Raw Food Recipe

serves 2 ~ $3.47 per serving

  • 1 head broccoli, chopped into florets ($1.29)
  • 1 small pineapple, cut into chunks ($3.00)
  • 1 medium red onion, thinly sliced ($.25)
  • 1 red bell pepper, thinly sliced ($1.00)
  • 1 carrot, peeled and shaved ($.10)
  • 1 cup snow peas ($.50)
  • 2 tablespoons olive oil ($.20)
  • 3 tablespoons agave ($.30)
  • 3 tablespoons balsamic vinegar ($.30)

This is light but also hearty and quite filling, especially served warm straight from the dehydrator.

Prepare the fruit and vegetables as directed above. In a small cup, whisk together the olive oil, agave, and balsamic vinegar. In a medium bowl, pour the mixture over the fruit and vegetables and stir to coat. Spread out on a lined dehydrator tray. Dehydrate at 115 degrees for about 2 hours, or until softened and warmed through.

Wednesday, January 29, 2014

Super Nutrient Spotlight: Omega-3 Fatty Acids & Omega-3 Power Smoothie Recipe

Everyone's heard of "Omega-3s," more officially known as omega-3 fatty acids. We all know they're essential and we need them, right? But what the heck are they, really, and why are they so important?

Omega-3 fatty acids are

adjective: essential
1. absolutely necessary; extremely important.

Omega-3s can help: 
  • Lower Triglicerides
  • Lower Blood Pressure
  • Decrease Homocysteine Levels
  • Improve Depression and Mood
  • Improve Cognitive Function and Prevent Dementia
  • Lessen Rheumatoid Arthritis and Asthma
  • Reduce Inflammation Throughout the Body
  • Reduce Cardiac Deaths
  • Reduce Stroke
  • Alleviate Insulin Resistance and Fatty Liver Disease

And they're even more effective when there is adequate Vitamin-D intake.

OK ... But do they taste good???


Omega-3s can be found in some rather delicious plant foods. Such as ...

Chia Seeds

Flax Seeds and Flax Oil

Hemp Seeds and Hemp Protein Powders

Omega-3s are also fairly abundant in many leafy greens, with spinach having an omega 6:3 ratio of 1:5.

Here's a chart of Omega-3 ratios for the best sources of this vital nutrient.

Has this made you hungry for some yummy Omega-3s? I have the perfect smoothie recipe for you! It will fill you up, give you essential nutrients including Omega-3s, and won't break the bank!

Raw Food Recipe: Omega-3 Power Smoothie
makes one serving ~ $2.35 per serving

  • 2 handfuls spinach ($.60)
  • 2 handfuls kale ($.60)
  • 1 tablespoon ground flax seeds ($.10)
  • 2 tablespoons ground chia seeds ($.20)\
  • 1 carrot, peeled and chopped ($.05)
  • 1 banana, sliced into one inch pieces and frozen ($.20)
  • 1 cup frozen strawberries ($.60)
  • 1 cup water

  1. Place all ingredients into a blender and puree until very smooth.

nutritional information:       calories: 370       fat: 7 gr       carbs: 48 gr      protein: 8 gr

Tuesday, January 28, 2014

Romaine Wrap-Ups: Raw Food Recipe

$3.14 per serving
makes four wrap ups (which is one large 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. 

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


Monday, January 27, 2014

Raw Food Recipes Menu: January 26, 2014

Lemon Poppy Seed Ice Cream with Strawberry Sauce
serves 2 ~ $1.10 per serving

  • 4 bananas, sliced and frozen ($.60)
  • juice and zest of one lemon ($.69)
  • 1 tablespoon poppy seeds ($.30)
  • 1 cup strawberries ($.45)
  • 1 tablespoon agave ($.10)
  • 2 tablespoons chopped walnuts ($.15)
  • pinch salt

Banana ice cream is wonderful.  And it's amazingly simple to make with just a food processor.

The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth.

In a food processor fitted with an "S" blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it's worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate.

Serve with the strawberry sauce and chopped walnuts. 
nutritional information:       calories: 345      fat: 6 gr      carbs: 77 gr      protein: 5 gr
Carrot Avocado Soup
2 servings ~ $1.69 per serving
  • 1 avocado, chopped ($.78)
  • 4 carrots, peeled and chopped ($.40)
  • 2 ribs celery, chopped ($.30)
  • 1/2 medium onion, chopped ($.10)
  • 1 clove garlic, pressed ($.05)
  • 1/2 teaspoon salt
  • 4 tablespoons olive oil ($.40)
  • 1 1/2 cups water for blending
  • 1/2 medium tomato, finely chopped($1.25)
  • 1 green onion, sliced ($.10)
  • 1/2 teaspoon olive oil

This soup is more hearty than I expected ... quite robust and satisfying, and super simple to make. Coarsely chop all the ingredients to make blending easier. In a blender, add everything but the tomato and scallion and teaspoon olive oil. Puree for a few to several minutes until very smooth. In some blenders, the soup will start to warm up a bit as it processes.

Garnish with chopped tomatoes and scallions, and drizzle with a bit of olive oil.
nutritional information:       calories: 481      fat: 42 gr      carbs: 28 gr      protein: 5 gr
Mango Salad
serves 2 ~ $2.32 per serving
  • 1 mango, diced ($.98)
  • 1 avocado, diced ($.88)
  • 1 medium onion, finely chopped ($.20)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon agave or other sweetener ($.10)
  • juice of one lime ($.69)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 1 teaspoon red pepper flakes
  • 1 bunch leaf lettuce ($1.69)
  • microgreens

I also love sweet and spicy together, like the mango and cayenne that tops this salad. For this salad, I chopped the avocado, mango, and onion, and added the olive oil, agave, lime juice, salt, pepper, cayenne, and red pepper flakes. I mixed this well and let stand and somewhat marinate for a few minutes. Then I spooned it over a bed of leaf lettuce and dandelion greens. I planted the microgreens in a flat with an inch or so of potting soil and snipped them off about 8 days later and added a mound on top.
  nutritional information:      calories: 362      fat: 22 gr      carbs: 45 gr      protein: 6 gr  
Mango Pudding
serves 2 ~ $1.75 per serving
  • 1 mango, cubed ($1.49)
  • 1 ripe avocado ($1.49)
  • 2 ripe bananas ($.30)
  • 1 tablespoon agave, if needed ($.10)
  • 1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this is an absolutely perfect breakfast. And it takes all of a few minutes to put together.

In a food processor with an "S" blade, process the avocado, one banana, half the mango, and agave until very smooth and creamy. Top with sliced banana, the remaining cubed mango, and chopped cashews. Drizzle with just a tiny bit of agave, if desired.
nutritional information:       calories: 407      fat: 19 gr      carbs: 67 gr      protein: 5 gr
Total cost for the day: $6.86
total calories: 1,595
total fat: 89 gr
total carb: 217 gr
total protein: 21 gr

Thursday, January 23, 2014

Fruit and Cream: Raw Food Recipe

2 servings ~ $1.19 per serving

  • 1 banana ($.20)
  • 1 mango ($.98)
  • 2 tablespoons walnuts ($.25)
  • 2 tablespoons raisins ($.15)
  • 2 cups almond milk ($.80)

Fruity Pebbles, Froot Loops, Trix ... most commercial cereals try to imitate fruit. Why not just have fruit?

Any fresh or dried fruit combination would work. For this, I've used a sliced banana, diced mango, and some walnuts and raisins topped with almond milk.

nutritional information:       calories: 345        fat: 12 gr       carbs: 62 gr       protein: 4 gr

Wednesday, January 22, 2014

Blood Orange Salad: Raw Food Recipe

 There was a cloudless, blue sky here today. It was absolutely beautiful and I was able to see the sun again after many, many days of clouds and snow. Blood oranges seemed perfect and cheerful on such a bright day!

Blood oranges are smaller than regular oranges and have a thicker, more
deeply pitted skin. The deep crimson flesh tastes a little bit like raspberries.

Nutritionally, the red in the flesh is because of the fruit's anthocyanin and carotenoid levels. Anthocyanins and carotenoids are powerful antioxidants that can be analgesic, neuroprotective, and anti-inflammatory. So they're not just good, they're very good for you.

Anthocyanin trivia: The red and purple in fall leaves is due to the anthocyanins that are revealed as the green chlorophyll recedes in cooler weather.

Most citrus is available all year, and is in season, juiciest, and most economically priced in the winter months. Unlike traditional oranges, blood oranges cannot be found year round. December, January, and February is the season for blood oranges. Get them now while they're available. 

Tip: When shopping for any citrus, always look for the heaviest fruits ... they'll be the juiciest!

Blood Orange Salad with Blood Orange Dressing
$2.70 per serving

  • 1 blood orange ($.90)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 dropper stevia

  • 1 head green leaf lettuce or romaine, chopped ($1.80)
  • 1 blood orange, peeled and sectioned ($.90)
  • 2 green onions, thinly sliced ($.10)
  • 2 tablespoons chopped pistachios ($.40)
  • 2 tablespoons raisins or dried cranberries ($.30)
  • 1/2 cup arugula sprouts or alfalfa sprouts ($.50)
Peel and section the blood orange. Then, in a blender, puree all the dressing ingredients until very smooth.

Assemble the salad and add the dressing.

I've peeled the blood oranges and then pulled the sections apart, leaving the membranes intact. They contain nutrients and fiber that I didn't want to discard. They aren't quite as pretty or photogenic as without, and some people find the membranes bitter tasting. These can be easily cut away, if desired.

nutritional information:      calories: 245      fat: 13 gr      carb: 45 gr      protein: 4 gr

One of the things I like best about this salad is the arugula sprouts. They're tasty, delicate, and beautiful. I grew these myself and especially enjoy having something green growing in the frosty depths of winter.

To grow your own, place an inch of good potting soil or seed starting mix in the bottom of a shallow tray. I used an old seed starting tray. 

Scatter arugula seeds about 1/8 to 1/4 of an inch apart. Cover with a light layer of soil or mix about 1/8 inch deep. Water until nicely and evenly moist. Then, cover the entire tray with dark plastic just until the first seeds begin to sprout, which takes about four or five days.

Keep the little seedlings slightly moist but not soggy and place in a sunny or well-lit window, turning the tray if they get leggy or start to lean into the sun.

Harvest the sprouts when they're three to four inches tall. This will take about another week. Leave a few sprouts to grow and they'll be full grown arugula in as little as a month.


This is what winter looks like in my neck of the woods. How about yours?

also ...

Enter the Raw on $10 Meal Plan Giveaway! Just click on the banner below!

Monday, January 20, 2014

Raw Food Recipe Menu : January 19, 2014 ... plus all NEW Raw Meal Plans w/ GIVEAWAY

Jennifer Cornbleet's Apple Crisp
8 servings ~ $1.35 per serving
a recipe by Jennifer Cornbleet


  • 4 apples, peeled and thinly sliced ($3.00)
  • 3 tablespoons fresh lemon juice ($.50)
  • 1/2 cup pitted medjool dates, soaked in water for 10 minutes and drained ($1.00)
  • 1/2 cup raisins, soaked, soaked in water for 10 minutes and drained ($.50)
  • 1/4 teaspoon ground cinnamon
  • 2 cups crumble topping (see recipe below)

This is a recipe from Jennifer Cornbleet's Revised Edition of Raw Food Made Easy for 1 or 2 People. I love this book. It's among the best out there for doable raw food. The recipes are simple but delicious, and Jenny has super easy and clear instructions.

Thinly slice 2 of the apples and chop the remaining 2 apples. Put the sliced apples and 2 tablespoons of the lemon juice in a medium bowl. Toss gently and set aside. Put the chopped apples, dates, raisins, cinnamon, and remaining tablespoon of lemon juice in a food processor fitted with the S blade and process until smooth. Add to the sliced apples, stirring until well combined.

To assemble the crisp, press 1/2 cup of the topping (see below) into an even layer in an 8-inch square glass baking dish. Spread the apple filling on top using a rubber spatula. With your hands, knead pieces of the remaining 1 1/2 cups of topping until they stick together. Lay these pieces of topping on the filling to form a cobbled appearance, allowing some of the filling to peek through. Serve chilled, at room temperature, or warm (see warming option). Cover with plastic wrap and stored in the refrigerator, Apple Crisp will keep for 3 days.

crumble topping

  • 2 cups raw walnuts or pecans ($4.00)
  • 1/2 cup unsweetened shredded dried coconut ($1.00)
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon salt
  • 1/2 cup raisins, unsoaked ($1.00)
  • 8 medjool dates, unsoaked ($.80)
  • 1/2 cup whole cane sugar or maple sugar (optional, for a sweeter topping)

Place the walnuts, coconut, cinnamon, nutmeg, and salt in a food processor fitted with an S blade and process until coarsely ground. Add the raisins and dates and process until the mixture resembles coarse crumbs and begins to stick together. Don't over process. Add the optional whole cane sugar and process briefly. Store in a sealed container. Crumb Topping will keep for one month in the refrigerator or three months in the freezer.

Warming option: Preheat the oven to 200 degrees F. Turn off the oven, insert the crisp, and warm for 15 minutes. Alternatively, heat for 30 minutes in a food dehydrator set at 105 degrees F.

nutritional information: calories: 300 fat: 12 gr carbs: 51 gr protein: 3 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

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.

nutritional information: calories: 363 fat: 25 gr carbs: 37 gr protein: 4 gr

Portobello Marinara with Pasta
serves 2 ~ $3.75 per serving

This is a warm and hearty dish, sure to satisfy during the colder months.

  • 2 portobello mushrooms ($3.00)
  • 1 large onion, thinly sliced ($.40)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 tablespoon agave ($.20)
  • 1 clove garlic, pressed ($.10)
  • 1/2 teaspoon favorite herb blend
  • 1/2 teaspoon salt

zucchini pasta
  • 2 medium zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon lemon juice ($.10)
  • 1 tablespoon agave ($.10)

marinara sauce
  • 1 large tomato ($1.00)
  • 1/2 cup sun dried tomatoes ($1.00)
  • 1 tablespoon agave ($.20)
  • 1/2 teaspoon basil
  • 1/2 teaspoon powdered garlic
  • 1/2 teaspoon salt
  • salt and pepper


Brush off the mushrooms with a soft towel. Remove the gills underneath, if desired, by rubbing them gently with a finger (they should come off fairly easily). Slice the mushrooms into 1/2 inch slices.
Whisk together the olive oil, balsamic vinegar, agave, garlic, herb blend (I used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and onion to coat well. Spread out on a dehydrator sheet and dehydrate for about an hour.
While the mushrooms are warming, slice the zucchini into pasta noodle sized strips. I keep intending to get a spiralizer, but so far a vegetable peeler works well to make noodles. Whisk together the remaining ingredients and toss to coat. Let stand for about 45 minutes.
In a food processor, fitted with an "S" blade, process all marinara ingredients until very smooth.
Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.

nutritional information: calories: 338 fat: 21 gr carbs: 33 gr protein: 7 gr

Molten Cupcakes
serves 3 ~ $1.08 per serving

  • 1/2 cup almonds ($1.25)
  • 4 dates ($.80)
  • 1 tablespoon cacao powder ($.20)
  • 3 tablespoons agave ($.30)
  • 3 tablespoons cacao powder ($.60)
  • 1 tablespoon coconut oil ($.10) 


In a food processor fitted with an “S” blade, process the almonds until they are coarsely chopped. Add the dates and one tablespoon of the cacao powder. This will come together into a crumbly but sticky pie crust like texture.

Stir together the agave, remaining cacao powder, and coconut oil.

Use half the crumbly mix and press into the bottom and up the sides of a cupcake tin or similar container (I used a small teacup), leaving a well at the center.

Spoon the agave, cacao, coconut oil mixture into the center well and cover gently with a layer of the remaining crumbly mix and press to seal at the edges.

Too serve, heat for a half hour in a dehydrator, and the gooey chocolate center will be warm enough to be “molten.” Top with a tablespoon of any sweetened almond cream and strawberries, if desired.

nutritional information: calories: 238 fat: 21 gr carbs: 11 gr protein: 8 gr

Total cost for the day: $8.19
total calories: 1,269
total fat: 79 gr
total carb: 132 gr
total protein: 22 gr

Raw Meal Plans are back and better than ever!

I was so pleased that so many of you enjoyed the meal plans I was making last year. Hundreds of you purchased them and I got lots of glowing feedback. Many stuck with the plans each and every week and I received reports of weight loss, improved blood sugar profiles, and healing on all levels.

I was happy!

Then I took a break to write a book! (Which you can pre-order below!) Which also made me very happy ... but didn't leave much time to write and organize meal plans!!

Now that the book writing is mostly done, all new meals are available. I think you'll like them and find them very helpful!

Week One
Available Now

The idea is the same ...

Each 7 Day Meal Plan has:

Made with the healthiest, freshest ingredients ...

Week One
Available now!

The meal plans also include:

Raw Meal Plans will help you ... 

A brand new meal plan, with new recipes and old favorites, will be published every week ... Friday at Noon, so you can do your grocery shopping over the weekend!

Here's a short video ...

All New Recipes!

Raw Food Meal Plan Calendar for this week ...

Week One
Available now!

I'm giving away a month of meal plans to one reader. To enter the giveaway, just leave a comment below. Tell me how a meal plan can help you! Or, just tell me what you're up to!
(please make a new comment for each entry)
POST the giveaway on your blog, FB page, etc.

FOLLOW my blog using Google Friend Connect.
FOLLOW me on Twitter!
Follow me on Pinterest!

TWEET about the giveaway ...

Winner announced next Friday, January 24th.


Related Posts Plugin for WordPress, Blogger...