Monday, June 30, 2014

Raw Food Recipe Menu: June 29, 2014

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, per serving      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr     
Lime Chipotle Avocados
serves 1 ~ $2.05 per serving

  • 1 avocado ($1.50)
  • 2 tablespoons agave or date paste ($.20)
  • 2 tablespoons lime juice ($.20)
  • 1/2 to 1 scant teaspoon chipotle seasoning ($.05)
  • 1 tablespoon chopped chives ($.10)
  • salt and pepper to taste

This makes a great little snack, but is also substantial enough to be lunch. 

Simply cut an avocado in half and pour a tablespoon of agave and lime juice in the seed cavity of each half. Sprinkle on the chipotle seasoning (I just use Mrs. Dash, but any will do), add some chopped chives, and salt and pepper to taste.


nutritional information:      calories: 389      fat: 27 gr      carb: 33 gr      protein: 4 gr
Portobello Marinara with Pasta
serves 2 ~ $3.70 per serving

  • 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 ($1.00)
  • 1 tablespoon agave ($.10)
  • 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
Chocolate Truffles
makes about 24 truffles ~ $.38 per truffle 

This is a very basic and super simple chocolate truffles recipe.
  • 2 cups almonds ($5.00) 
  • 1 ½ cups dates, pitted and chopped ($3.00) 
  • 1/2 cup cocoa powder ($1.20) 
  • Cocoa powder for rolling

  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes a minute or so.
  • Add in the dates and cacao powder.
  • Process again until the mixture begins to clump together.
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
  • Roll each truffle lightly in cocoa powder.

Store in the refrigerator for up to 3 days. Makes about 24 truffles.

nutritional information for 2 truffles:       calories: 206       fat:12 gr       carb: 22 gr        protein: 6 gr
Total cost for the day: $7.79
total calories: 1,241
total fat: 71 gr
total carb: 143 gr
total protein: 24 gr

Thursday, June 26, 2014

Salad with Basil Mango Dressing ~ Easy Raw Food Recipe

I love salad to start the day off and this was breakfast for us. The dressing is fresh, light, and just a little creamy ... perfect to use on any kind of salad. We had mixed greens, carrots, and onion. This goes especially well with arugula .         

Basil Mango Salad Dressing
makes 2-4 servings
$3.30 for entire batch


  • 1 cup mango, fresh or frozen and thawed ($1.50)
  • 1/4 cup loosely packed fresh basil leaves ($.50)
  • 3 tablespoons tahini ($.30)
  • 3 tablespoons lemon juice ($.60)
  • 3 tablespoons balsamic vinegar ($.30)
  • 1 tablespoon chopped onion (or 2 teaspoons onion powder) ($.10)
  • 1 clove garlic (or 2 teaspoons garlic powder)
  • 3-5 drops stevia or to taste (or use softened dates to sweeten to taste)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

  • Blend all ingredients together in blender until very smooth and creamy.

nutritional information :      calories: 377       fat: 22 gr       carbs: 44 gr       protein: 9 gr

yield: about 1 1/2 cups

Kids love breakfast salad!!

Monday, June 23, 2014

Raw Food Recipe Menu: June 22, 2014

Happy Summer! Yes, summer's finally here. Or so the calendar says. It's still feeling a bit chilly here in Michigan, but I'm optimistic that warmer days are on the way. They are, right?? Right ... ??

Froodle aka Fruit Noodles 
serves 2 ~ $2.23 per serving


  • 1 papaya ($1.29)
  • 1 mango ($.88)
  • 1 cucumber ($.31)
  • 1 medium onion ($.10)
  • 1 avocado ($.88)
  • crushed pepper flakes
  • papaya seeds
  • 2 tablespoons lime juice ($.40)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave or date syrup ($.40)
  • 1/2 teaspoon salt or to taste
  • pinch cayenne

Yes. I meant to put the Froodles as breakfast and the smoothie below for lunch. In my opinion, just like Fight Club but with better food, the first rule of RAW is "there is no rules." Want pie for breakfast? Have pie. Or Froodles.

 Who doesn't like making up names for raw recipes? I sure enjoy it ... almost as much as I like fruit noodles. Froodles were inevitable.

Peel and then shave, grate or cut the papaya, mango and cucumber into small, noodle like strips and arrange on plates (this is how I cut my noodles). Sprinkle on some finely diced onion , chopped avocado, crushed pepper flakes, and papaya seeds (they have a slightly peppery taste). Then, whisk together the lime juice, olive oil, agave, salt, and cayenne until emulsified. Spoon over the fruit noodles.

nutritional information:       calories: 401      fat: 25 gr      carbs: 47 gr      protein: 5 gr

Kitchen Sink Smoothie
serves 2 ~ $1.70 per serving

  •  2 big handfuls greens (kale, romaine, etc) ($.75)
  • 3 bananas, sliced and frozen ($.75)
  • 1 cup blueberries ($1.00)
  • 2 tablespoon ground flax seeds ($.20)
  • 4 tablespoons hemp protein powder ($.90)
  • about 2 cups water for blending

I'm pretty sure I put just about everything I had in this, hence the name "(everything but the) Kitchen Sink Smoothie!"

My blender is small and weak, poor thing (but has lasted forever), so I blend my greens first. If you don't have a VitaMix or other high powered blender, this might work better for you, too. They get pretty smooth if I process them for a minute or two.

I also used Manitoba Harvest Hemp Pro 50, 50% Protein Powder, 32-Ounce which is my favorite hemp powder. Manitoba Harvest leaves all the good omega-3s intact.

Just blend everything well until smooth and serve.

nutrition information:      calories: 342      fat: 9 gr      carb: 60 gr      protein: 14 gr      fiber: 13 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      protein: 13

Simple Raw Vegan Chocolate Frosted Brownie ... for Two
serves 2 ~ $1.65 per serving

90% of Americans have at least some chocolate nearly every day, and it’s usually thought of as a guilty pleasure rather than a healthy indulgence. However, there are health benefits to be had from chocolate, especially when the unhealthy ingredients are left out.

Did you know?

Chocolate has more antioxidants than blueberries, green tea, and red wine, and nearly eight times the antioxidants found in strawberries.

Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.

Cacao contains antibacterial agents that fight tooth decay.

Consuming chocolate triggers the release of endorphins, the body’s endogenous opiates and the feel good chemicals responsible for the “runner’s high.”

By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!

  • 1/2 cup cashews ($1.00)
  • 1/2 cup raisins ($.75)
  • 4 tablespoons cacao powder ($.80)
  • 1/2 teaspoon vanilla ($.05)
  • pinch salt

  • 1 tablespoon coconut oil ($.10)
  • 1 tablespoon agave ($.20)
  • 2 tablespoons cacao powder ($.40)
shredded coconut for topping

  • In a food processor fitted with an "S" blade, process the cashews until finely ground and powdery (but not oily).

  • Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. 

  • Press the brownie mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release onto a plate.
  • For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. 

  • Spread on brownie and top with coconut flakes. 

  • Find a special friend to share it with!
nutritional information:      calories: 429     fat: 25 gr      carb: 55 gr     protein: 10 gr 

"There's nothing better than a good friend, except a good friend with chocolate." 
~ Linda Grayson, "The Pickwick Papers"

Total cost for the day: $9.13
total calories: 1,570
total fat: 89 gr
total carb: 188 gr
total protein: 41 gr

How is the beginning of summer going in your neck of the woods? Leave a comment below. I'd love to hear from you!

Thursday, June 19, 2014

Buffalo Cauliflower Wings with Avo Ranch Dipping Sauce: Easy Affordable Raw Food Recipe

Ahhhhh .... the spicy, sweet, kinda greasy goodness of buffalo wings done up raw style. Tastes great, but is good for you, too!

You'll need a good sized head of cauliflower!


And some spices ...

Buffalo Cauliflower Wings
serves 2 ~ $2.70 per serving

  • 1 head cauliflower ($2.00)
  • 12 dates, softened in water for 30 minutes ($1.20)
  • 1/4 cup sun dried tomatoes ($1.00)
  • 1 cup chopped fresh tomato ($.90)
  • 1 tablespoon chili powder ($.10)
  • 2 tablespoons olive oil ($.20)
  • 2 teaspoons garlic powder
  •  2 teaspoons onion powder
  • 1/4 to 1 teaspoon cayenne 

  1. Rinse the head of cauliflower and chop into florets. Pat dry well until there is little to no moisture left on them.
  2. In a small, bullet type blender, process the remaining ingredients until very smooth. Pour over the cauliflower and toss until well coated. 
  3. Place on a lined sheet in the dehydrator and dry at 118 degrees for about two hours until the buffalo sauce is thickened and the cauliflower has softened. 
  4. Serve with Avo Ranch Dipping Sauce/Dressing

Avo Ranch Dipping Sauce/Dressing
makes about 1 1/3 cup ~ $1.60

  • 1 avocado ($1.20)
  • 1/2 cup water
  • 2 tablespoons lemon juice ($.40)
  • 1 clove garlic
  • 1 tablespoon chopped onion
  • 1 teaspoon parsley flakes
  • 2 teaspoons dried dill
  • 3/4 teaspoon salt
  1. In a small bullet type blender process the avocado, water, and lemon juice until very smooth. Add the remaining ingredients and pulse a few times until well blended.

Yes. it's that easy.

My favorite way to eat these cauliflower buffalo wings is in a salad. I add the cauliflower "wings" to the top of some tossed arugula or baby greens and add the Avocado Ranch Sauce.

Gardening pics ...

So meanwhile, meteorological summer is upon us. The garden has gotten to a slow start, but things are growing!

Arugula is super easy to grow and this was planted late, just a couple weeks ago. It's already big enough to use in salads.

Arugula is one of the healthiest plants around, rivaling even kale for being super nutrient dense.

 Zucchini and other summer squashes are also easy to grow, prolific, and will provide lots of delicious squash noodles!

Broccoli florets can easily be frozen for use later in the year. Just wash, pat dry, place in freezer bags or container and freeze for up to several months. Not only that, but broccoli leaves are excellent juiced!

Nutrition FYI: Broccoli can prevent arthritis, reduce the risk of breast and other cancers, is high in vitamin C and other vitamins and minerals, and an extract can reduce UV damage when applied directly to the skin.

I predict this baby kale is going to grow up to be kale chips!

I always hope for ripe tomatoes on my June 25th birthday. I'm cautiously optimistic.

This is a little corner of my world. How are things going in yours?

Monday, June 16, 2014

Raw Food Recipe Menu: June 15, 2014

Fried Ice Cream
serves 2 ~ $.48 per serving

3 bananas ($.45)
flavoring (other frozen fruit or cacao) ($.40)
pinch salt
3 tablespoons ground flax ($.05)
1 tablespoon coconut flakes ($.05)
big pinch cinnamon
pinch cayenne (optional)
drizzle of agave, maple syrup, or coconut nectar 

I hope everyone had a wonderful holiday. Our weekend included our kids, fireworks, and chocolate pie ... so it was good. 

Bananas and flax seed, that's all this is. But when it's called fried ice cream, it sounds truly decadent.

Make a batch of banana ice cream in your preferred way. For this, I took the bananas, cacao, and salt and pureed in the food processor until very smooth, then froze until firm. You can use frozen bananas and and the food processor, or use an ice cream maker. Whichever method you use, freeze the ice cream until it's firm. Mix together the flax, coconut, cinnamon, and cayenne. Then, scoop the ice cream into a ball and roll each ball in the flax blend. Drizzle with a bit of your choice of sweetener.


calories: 228
fat: 5 gr
carbs: 45 gr
protein: 5 gr

Peach Salad
serves 2 ~ $2.61 per serving

1 head romaine or leaf lettuce, chopped ($1.89)
1 peach, sliced ($.89)
1 tomato, sliced ($1.25)
1 red onion, sliced ($.59)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons balsamic vinegar ($.20)

This is as simple and easy as it looks and takes just minutes to put together. 

Arrange the lettuce on a plate, add peach, tomato, and onion slices. Whisk together the olive oil, agave, and balsamic vinegar, divide and pour over each.


calories: 324
fat: 15 gr
carbs: 47 gr
protein: 7 gr

Tomato Sandwich
serves 3 ~ $1.54 per serving

1 cup ground flax seeds ($.50)
1 cup water
3 medium onions, thinly sliced ($.30)
2 large carrots, grated ($.40)
1 teaspoon salt
3 tablespoons olive oil ($.30)

tomato, lettuce, onion ($2.50)

cashew mayo

1/2 cup cashew ($.50)
1/2 teaspoon garlic powder
1 teaspoon agave ($.10)

This received rave reviews today. The bread was about the best raw bread I've ever had and it seemed very much like a really good ... well, bread. It has to be just right, though. Dehydrated enough to be done, but not too crisp.

Mix together the ground flax seeds and water. Let sit for several minutes to gel. Slice the onions very thinly and grate the carrots (I used the food processor for both). Stir together and add the salt. Spread out on lined dehydrator sheets and dehydrate for about an hour. When it top is a bit dry to the touch, flip and continue drying on the other side. Let dry another couple hours until dry but not brittle. I used kitchen scissors to cut the bread into shapes.

Add some tomatoes, onion, and lettuce, and a dollop of cashew mayo.

To make the mayo, use a bullet type blender. Puree all ingredients until smooth and creamy.


calories: 419
fat: 28 gr
carbs: 35 gr
protein: 13 gr
Chocolate Raspberry Tart
serves 6 ~ $1.12 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.00)
pinch salt
1 ripe avocado ($.88)
2 ripe bananas ($.30)
3 tablespoons agave ($.60)
1/4 cup cacao or cocoa powder ($.80)
1/2 teaspoon vanilla
2 tablespoons coconut oil ($.20)
pinch salt
3 ounces raspberries ($1.00)

This is just a basic chocolate avocado/banana tart, and one of my favorites. Today, it went over well with our non-raw guests.

In a food processor with an "S" blade, process the walnuts, raisins, and pinch salt. just until the starts sticking together a bit, which takes about a minute. Press into a tart plate and chill.

Again, in the food processor with an "S" blade, process the avocado, bananas, agave, vanilla, olive oil, and salt until very smooth. Pour into tart shell, top with raspberries, and chill until slightly more firm.


calories: 284
fat: 16 gr
carbs: 35 gr
protein: 5 gr
Total cost for the day: $5.75
total calories: 1,255
total fat: 64 gr
total carb: 162 gr
total protein: 30 gr

Monday, June 9, 2014

Raw Food Recipe Menu: June 8, 2014

Watermelon Cooler
serves 2 ~ $.92 per serving
1/4 watermelon, chunked and frozen ($1.25)
1 lemon, juiced ($.59)
This was perfect on a hot, humid morning. And it's easy, too.
Chunk and freeze a quarter of a watermelon the night before (or freeze extra so there's always some on hand). Let barely thaw for a minute or two. Then just puree in a blender with the lemon juice. Add a little stevia, if desired.
calories: 252
fat: 2 gr
carbs: 63 gr
protein: 5 gr
Mango Cucumber Noodles
serves 1 ~ $2.28 per serving
1 mango ($.89)
1 cucumber ($.69)
1 medium onion, sliced ($.05)
1 tablespoon lime juice ($.10)
1 small jalapeno, thinly sliced ($.05)
1 tablespoon olive oil or red pepper oil ($.10)
1 tablespoon coconut nectar or agave ($.40)
salt and pepper
This menu was heavy on the fruits today. Cool and juicy just seem perfect for this time of year. I bought some coconut nectar from Natural Zing a few weeks ago and have used it here. A liquid sweetener much like agave, it has a unique flavor, but also seems to go with everything. The description says it's raw and vegan. The only downside is it's a bit more expensive than agave, coming in at $.37 per tablespoon.
To put this together, just cut the cucumber and mango into noodle sized strips. I do this by slicing lengthwise and then using a knife to slice off thin noodles, as I've shown below. Arrange on a plate and add some thinly sliced onion. In a small cup, whisk together the lime juice, coconut nectar, and olive oil. Pour over top. Add a bit of salt and pepper.
calories: 386
fat: 14 gr
carbs: 68 gr
protein: 6 gr

Raspberry Salad
serves 2 ~ $3.09 per serving

1 head romaine, chopped ($2.29)
6 ounces raspberries ($2.99)
2 stalks celery ($.10)
1 red onion ($.30)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.20)
2 tablespoons almonds ($.10)

Most everything I make here in the blog is under $3.00 per serving. This is an exception but definitely worth it.

To make the vinaigrette, puree the olive oil, agave, half the raspberries, and a quarter teaspoon of salt (or more, to taste) until smooth and creamy. This works best in a bullet type blender.

Assemble the remaining ingredients, and top with the raspberry vinaigrette.
calories: 345
fat: 21 gr
carbs: 38 gr
protein: 7 gr

N'Ice Cream Pops
serves 1 ~ $.80 per serving
2 ripe bananas, sliced and frozen ($.30)
1 cup strawberries, frozen ($.50)
These remind me of those little low calorie snacks so many companies make now. They're quite small, but still make a good snack or dessert.The number of pops will depend on the molds used. I really like these because I can keep them on hand and have one here and there during the day.
In a food processor with an "S" blade, process the banana and strawberry until smooth. Spoon into popsicle molds and freeze for a few hours until firm. Remove by dipping mold in warm water.
calories: 256
fat: 1 gr
carbs: 65 gr
protein: 4 gr

Total cost for the day: $7.09
total calories:  1,239
total fat: 38 gr
total carb: 234 gr
total protein: 22 gr


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