Monday, July 28, 2014

Raw Food Recipe Menu: July 27, 2014
Chocolate Chia Smoothie
serves 1 ~ $2.15 per serving

3 tablespoons ground chia seeds ($.30)
4 tablespoons hemp protein powder ($.30)
2 bananas, frozen ($.70)
1 cup cold almond milk ($.40)
2 tablespoons cacao powder ($.40)
a few drops stevia
a few chopped pistachios ($.05)
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.
calories: 555
fat: 21 gr
carbs: 81 gr
protein: 26 gr

Cucumber Club
serves 1 ~ $2.08 per serving

1 cucumber ($.59)
1 small onion
1 avocado ($1.49)

This is another recipe idea from Bette. It's so simple and made a great lunch that was both light and filling.

Peel the cucumber and cut in half. Using a spoon or scoop, scrape out the seed cavity and some of the flesh so that it's a hollowed boat. Keep what has been scraped out and chop finely. To that, add one chopped avocado and one finely minced onion. Mix together and use this to fill the cucumber.

calories: 299
fat: 22 gr
carbs: 27 gr
protein: 5 gr 

 Tropical Mushrooms
serves 2 ~ $3.70
2 portabello mushrooms, sliced ($4.00)
1 green pepper, thinly sliced ($.50)
2 medium onions, thinly sliced ($.20)
1 cup pineapple, sliced or chopped ($1.50)
4 tablespoons agave ($.40)
4 tablespoons olive oil ($.40)
2 tablespoons balsamic vinegar ($.40)
2 cloves garlic, pressed
salt and pepper
This is one of those dishes that no one would guess is raw. It's definitely hearty and filling.
Slice the portabellos, green pepper, and onions. Also slice the pineapple. I sliced mine into fairly large rectangles, bit smaller chunks would work, too.
Put these in a lidded container. Whisk together the remaining ingredients and pour over the sliced mushroom and veggie mix. This step can be done in the morning {or even the night before} and left to marinate. Just toss it into the dehydrator about an hour before you want to eat.
Pour out onto a lined dehydrator tray and dehydrate for about an hour, until warm and slightly softened. Serve with red cabbage sauerkraut, if desired {recipe coming soon}.

calories: 425
fat: 27 gr
carbs: 36 gr
protein: 5 gr 
Pizza Pie
serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)
3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)
1/2 cup water
 1 tablespoon agave ($.10)
1/4 teaspoon salt

3/4 cup strawberries ($1.50)
2 tablespoons agave ($.20)
2 bananas, grated ($.30)
1 kiwi, sliced and quartered ($.45)

This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!). 

In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes. 

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.

calories: 445
fat: 24 gr
carbs: 58 gr
protein: 9 gr

Total cost for the day: $9.44
total calories: 1,724
total fat: 94 gr
total carb: 202 gr
total protein: 45 gr

Tuesday, July 22, 2014

Raw Food Recipe Menu: July 20, 2014

Avocado Eggs and Cantaloupe
serves 2 ~ $2.42 per serving


  • 2 zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon liquid smoke
  • 1/2 cantaloupe ($2.05)
  • 2 avocados ($1.49)
  • 2 tablespoons agave ($.20) {optional}
  • salt and pepper

I love avo eggs, and the sweet cantaloupe and savory zucchini strips really go well together. The zucchini strips need to be made a little bit ahead of time. I dehydrated mine just long enough to soften them, about two hours. These can be dehydrated overnight and put together the next morning.

Peel the zucchini and slice into very thin strips. This can be done on a mandoline slicer or with a sharp knife. In a small cup, whisk together the olive oil, agave, balsamic vinegar, salt, onion powder, garlic powder, and liquid smoke. Pour over the zucchini strips (a lidded container works well, I use a zip lock box). Once coated, lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight, or until softened.

To assemble, just slice the cantaloupe and wrap with the softened zucchini slices. Cut the avocados in half, put a dollop of agave in the center, and sprinkle with a bit of salt and pepper.

nutritional information:       calories: 411      fat: 27 gr       carbs: 42 gr      protein: 5 gr

Apple Avocado Soup
serves 2 ~ $1.44 per serving

  • 1 avocado, chopped ($.88)
  • 2 medium apples, peeled and chopped ($1.29)
  • 1 tablespoon chopped onion
  • handful arugula leaves ($.50) 
  • 2 tablespoons olive oil ($.20)
  • 2 cups water, for blending
  • minced onion
  • salt and pepper to taste
  • red pepper flakes

  • Set aside a few arugula leaves for garnish. 
  • In a blender, combine the avocado, apples, chopped onion, arugula leaves, olive oil, and water, and puree until very smooth. 
  • Salt and pepper to taste, and garnish with a few chopped arugula leaves, some finely minced onion, and red pepper flakes. 
nutritional information:      calories: 275      fat: 18 gr      carbs: 42 gr      protein: 7 gr
Mimi Kirk's Simple Mediterranean Salad
serves 2 ~ $3.82 per serving

  • 4 firm heirloom tomatoes or slightly green tomatoes, cut into wedges ($3.00)
  • 2 sweet red or yellow peppers, seeded, cored, and sliced into thin strips ($2.10)
  • 1small or 1/2 medium sweet onion or red onion, sliced into strips ($.10)
  • 1/2 cucumber, coarsely diced ($.25)
  • 1 cup raw olives, pitted ($1.59)
  • good quality extra-virgin olive oil ($.30)
  • 1-2 tablespoons lemon juice ($.30)
  • himalayan or celtic sea salt, to taste
  • freshly milled pepper to taste

This recipe is from Mimi Kirk's wonderful new book, Live Raw. This is one of the best raw food books I've read. Mimi's recipes are elegant and gourmet, but they're also very simple and easy to make.

To make the Simple Mediterranean Salad ... place the vegetables in a bowl and sprinkle generously with extra-virgin olive oil, lemon, salt, and pepper. Let salad rest for 15-20 minutes to meld flavors together.

Taste for salt and pepper and adjust if necessary. Flavors should be lemony and light. 
Serve on chilled lettuce leaves.
nutritional information:      calories: 274      fat: 20 gr       carbs: 19 gr       protein: 5 gr
Chocolate and Blonde Macaroons
 24 pieces ~ $.58 each

  • 1 cup almonds ($2.00)
  • 1 cups brazil nuts ($2.32)
  • 20 dates ($8.00)
  • 1 cup finely shredded coconut ($1.20)
  • 2 tbsp cocoa or cacao powder ($.30)
  • 1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that's not fast and easy. These are no exception.

In a food processor with an S blade, process all ingredients, except the cocoa powder, until finely chopped and it all starts to clump together. This takes a minute or two.

Using a plastic rounded tablespoon or melon scooper, scoop out and press to make a half sphere. Use half the mixture to make regular coconut macaroons. Add the cocoa or cacao powder to the remaining mixture and process until well incorporated and then shape with the tablespoon or scooper.

nutritional information:       calories: 143      fat: 7 gr      carbs: 19 gr      protein: 3 gr
Total cost for the day: $8.84
total calories:  1,246
total fat: 72 gr
total carb: 122 gr
total protein: 20 gr

Wednesday, July 16, 2014

Green Kale Smoothie: Raw Food Recipe

This is a guest post for Amy Lyons at her spectacular blog, Fragrant Vanilla Cake. Amy also has a fantastic book out now, called Fragrant Vanilla Cake Sweet and Savory. Check it out ... I'll have a proper review soon!

Kale is often called, “The World’s Healthiest Food,” and with good reason. It contains a remarkable amount of vitamins and minerals, including Vitamin K, which is crucial for bone and heart health.

 This is the %DV that Kale provides per cup.

Vitamin K - 1180%
Vitamin A - 98%
Vitamin C - 71%
Mangenese - 27%
Copper - 22%
Vitamin B6 - 10%
Fiber - 10%
Protein - 5%

This smoothie is a nutritional powerhouse, but is also incredibly tasty and perfect for breakfast or an anytime snack.

  • 3 cups kale leaves, loosely packed
  • 2 cups water, more or less for blending
  • 1 cup mango chunks, frozen
  • 1 cup strawberries, frozen
  • 1 banana, sliced into 1 inch pieces and frozen
  • ½ cup chopped carrots (can be frozen for an extra frosty smoothie)
  • 4 tablespoons hemp protein powder (optional)

  • Place the kale leaves and water in a blender first and process until smooth.
  • Add the remaining ingredients and process until smooth and creamy.

Yield: makes about 3 servings

Nutritional information:       calories: 253        fat: 0 gr       carbs: 44 gr       protein: 14 gr

* Popsicle option ... Like any smoothie mix, this can easily be made into popsicles ... just pour into molds and freeze!

Kale is also an amazing plant in the garden, is easy to grow, and beautiful, too. Start some now for a delicious Fall harvest!

What's YOUR favorite smoothie? And why?

Monday, July 14, 2014

Raw Food Recipe Menu: July 13, 2014

Banana Salad
serves 2 ~ $1.64 per serving

2 bananas ($.30)
1 small head romaine ($1.89)
juice of 1 lemon ($.69)
3 tablespoons agave ($.30)
pinch of salt
coconut flakes, finely shredded ($.10)

A salad for breakfast? Sure. It has the same ingredients as a smoothie! 

It's just as simple to make, too. Chop the romaine and toss with sliced bananas. In a small cup, whisk together the lemon juice, agave, and a pinch of salt and dress each salad. Sprinkle with coconut flakes.

calories: 270
fat: 2 gr
carbs: 67 gr
protein: 5 gr

Squash Blossoms
serves 2 ~ $2.12 per serving

12 - 20 squash blossoms ($2.00)
1/2 cup walnuts ($1.00)
1/2 cup water for blending
1 ripe avocado ($.88)
1 tablespoon lemon juice ($.10)
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon tarragon ($.10)
1 small onion, minced ($.05)

1 tablespoon olive oil ($.10)
ground flax seeds

Squash blossoms are gorgeous. They're delicious, too. These are from my own plants. They're quite fragile and don't last long. You can grow your own or get them from a farmer's market.

Gently wash the blossoms and pat dry. Allow to air dry for a half hour or so.

In a bullet type blender, puree the walnuts and water until very smooth. Add the avocado, lemon juice, salt, pepper, and tarragon and puree again until very smooth. Add more water if necessary. Once blended, mix in the minced onions and stir to combine.

This makes a creamy and cheesy like mix to put inside the blossoms. Gently spoon a tablespoon or so in each blossom.

They're beautiful like this with nothing else done to them. Or, they can be brushed with a small amount of olive oil and dusted with some finely ground flax seed and then dehydrated for a few hours for a more "fried" kind of feeling.

calories: 332
fat: 28 gr
carbs: 15 gr
protein: 7 gr

Cucumber Noodles
serves 2 ~ $2.50 per serving

2 cucumbers, noodled ($1.59)
2 tomatoes, chopped ($3.00)
1 medium onion, chopped ($.05)
2 tablespoons olive oil ($.20)
1 tablespoon vinegar ($.10)
2 cloves garlic, pressed
1 teaspoon dried basil ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper

This is fresh and light and perfect for a hot summer afternoon. 

Shave the cucumbers into noodles. Top with chopped tomatoes and onions.
Whisk together the remaining ingredients and drizzle over the top.

calories: 176
fat: 14 gr
carbs: 13 gr
protein: 3 gr

Carrot Ginger Snaps
makes 6 serving (12 cookies) ~ $.76 per serving

1 cup walnuts ($2.00)
1 cup raisins ($1.50)
2 tablespoons ground flax
2 tablespoons flax seed
pulp from two juiced carrots ($.30)
1 1/2 inch piece ginger, grated ($.15)
1/2 teaspoon vanilla extract ($.05)
2 tablespoons agave ($.20)
pinch salt

3 tablespoons coconut flakes ($.45)

I'm partial to chocolate, so this didn't quite live up to my expectations ... but everyone else seemed to like them. They sure didn't last long! Also, I've used some carrot pulp in here. Which is just the remains after carrots have been juiced. It's not essential, if you don't have it just leave it out.

In a food processor fitted with an "S" blade, begin processing the walnuts and raisins ... just until they're chopped into small bits but before the dough starts to stick together. Add the remaining ingredients, except for the coconut flakes. Process until dough sticks together. Divide and form into balls and flatten into cookie shapes. Press each side into coconut flakes and dehydrate for several hours until a bit hard on the outside.

calories: 258
fat: 8 gr
carbs: 15 gr
protein: 3 gr
Total cost for the day: $7.02
total calories: 1,036
total fat: 52 gr
total carb: 110 gr
total protein: 18 gr

Friday, July 11, 2014

Easy Afforable Raw: How to Go Raw on $10 a Day ... the BOOK :)

I've finally gotten an advance copy of my book, Easy Affordable Raw ... and I love it! I'm so happy with how it turned out!

The official publication date is August 15th from Quarry Books. 

Penni Shelton from Raw Food Rehab generously provided a foreword and I had amazing guest recipe contributors, including Heather Pace from Sweetly Raw, Jinjee Talifero from The Garden Diet, Emma Potts from Coconut and Berries, Casey McCluskey from Vimergy, Beth Mickens from The Split Plate, and Andrea Wycoff from Betty Rawker

There are 100+ raw recipes that are delicious, nutritious, and will save you money. Here's a peek at a few!

My favorite chapter is the chocolate chapter! Devoted to making raw chocolate, I show you how to temper and use raw chocolate in a variety of ways. Yes, this is my favorite chapter ... :)

 Chocolate Macaroons

Chocolate Cheesecake with Chocolate Hazelnut Bark 



There are, of course, other desserts, too! 

Blueberry Lemon Swirl Cheesecake

Banana Ice Creams

Delectable salads ...

Lettuce Wraps

Apple Walnut Salad with Strawberry Vinaigrette Dressing

Salads in a Jar

Heartier fare ...




Walnut Apple and Sprouted Lentil Loaf with BBQ Sauce


How many times have you thought, "I'd love to eat healthy, but it's just too expensive!"?
Easy Affordable Raw is a practical handbook and recipe book that makes the raw food lifestyle totally accessible for anyone, anywhere, even on a smaller budget.

Purchase Easy Affordable Raw: How to go Raw on $10 a Day from any of these booksellers below!


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