Monday, September 29, 2014

Raw Food Recipe Menu: September 28, 2014

If You Like Pina Coladas Smoothie
serves 2 ~ $2.87 per serving

2 bananas ($.30)
1/2 cup pineapple ($.95)
1 young coconut, meat and water ($3.99)
1/2 cup coconut flakes ($.50)
10 ice cubes

I'm doing a couple recipes today from Bette Shaw. I've known Bette for a while online from Raw Fu and Raw Food Rehab. She recently released a superfoods app for iPhone, which has become one of the top five (sometimes the top one) health and fitness apps at iTunes. Her app features all sorts of different superfoods with related information and recipes. Good job, Bette!

I've cheated here and not used young coconut in what I made and photographed (it was still awesome). I have yet to find a reliable and reasonably priced source for young coconuts and so rarely use them. But I wanted to show you all this recipe anyway. So, I've used the price Bette pays for coconuts in CT.

Put all ingredients in a blender and puree until smooth.

calories: 297
fat: 11 gr
carbs: 50 gr
protein: 4 gr
Wilted Greens
serves 2 ~ $2.29 per serving
 1 large zucchini, thinly sliced ($.89)
1 large onion, thinly sliced
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.20)
1/2 teaspoon salt
large pinch cayenne
10 drops liquid smoke 
1 bunch kale ($1.89)
1 small bunch assorted greens ($.69)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
1 tablespoons agave ($.10)
2 cloves garlic, pressed
1/2 teaspoon salt
1/2 teaspoon pepper
Wilted greens seem to be traditional in just about every culinary history. It's sometimes thought of as a German or southern specialty. I like how the wilting process softens the greens just a little. The dish is usually made with greens that are wilted by pouring hot bacon and bacon fat over them.This recipe achieves the same goal in a healthier and kinder version.
To make the "bacon," put the sliced zucchini and onions in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, salt, cayenne, and liquid smoke and pour over them, coating well. Put the lid on a shake a few times, for good measure. Pour onto a lined dehydrator sheet and dehydrate for about two hours at 110 degrees.
Put the kale in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, garlic, salt, and pepper and pour over the kale. Massage for a minute or two to evenly coat. Put the lid on and shake container every so often to recoat the kale. Let this marinate and "wilt" while the zucchini is dehydrating. Add the other greens for the last half hour, since they're far more delicate than the kale.
Put the wilted greens on a plate and spoon on the zucchini "bacon" and any drippings.

calories: 371
fat: 28 gr
carbs: 29 gr
protein: 5 gr
Cream of Broccoli Mushroom Soup
serves 2 ~ $2.61 per serving
1 head broccoli, chopped ($.89)
10 ounces mushrooms, sliced ($2.49)
1 medium onion, chopped ($.05)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.10)
1 tablespoon balsamic vinegar ($.10)
1 clove garlic
1/2 teaspoon salt
1/4 teaspoon pepper
pinch of basil
1 avocado ($1.49)
1 1/2 cups water
red pepper flakes
salt and pepper
To make this creamy and hearty, the veggies are marinated and dehydrated just a bit before making the soup. Chop the broccoli and onions and add it, along with the sliced mushrooms, to a container. Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, and a touch of basil. Pour over the vegetables and shake or toss to coat. Let marinate for about a half hour. Then pour into solid dehydrator sheets and dehydrate for about another hour.
To make the soup, set aside about a quarter of the marinated vegetables. Take the rest and put in the blender with the avocado and water. Puree until very smooth. Salt and pepper to taste if need, and top with the reserved marinated vegetables and a bit of red pepper flakes.
calories: 320
fat: 22 gr
carbs: 30 gr
protein: 9 gr
Caramel Apple Pie
serves 6 ~ $1.60 per serving

1 cup walnuts ($3.00)
1 cup raisins ($1.00)
5 apples ($3.00)
1/2 cup raisins ($.50)
4 tablespoons agave ($.40)
4 tablespoons lemon juice ($.40)
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice ($.10)
4 tablespoons almond butter ($.80)
2 tablespoons agave ($.40)
2 tablespoons olive oil ($.20)
4 tablespoons water
This may possibly be the best apple pie I've ever had. 
Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify.
In a food processor fitted with the "S" blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm. 
In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.
Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream.
calories: 462
fat: 24 gr
carbs: 64 gr
protein: 6 gr
Total cost for the day: $9.37
total calories: 1,450
total fat: 85 gr
total carb: 173 gr
total protein: 24 gr

Thursday, September 25, 2014

Avocado Mango and Sprout Salad: Easy Affordable Raw Recipe

Avocado Mango and Sprout Salad with
Fat-Free Sweet and Spicy Mango Dressing

This is a longtime favorite salad that, of course, had to go in Easy Affordable Raw. Sunflower sprouts add a fresh crunch, and the avocados and mushrooms add substance to this
hearty salad that is perfect for either lunch or dinner.

For the Salad
  • 1 head Romaine lettuce, torn into pieces
  • 1 avocado, sliced
  • 1 cup (70 g) sliced mushrooms
  • 1½ cups (265 g) mango chunks
  • 3 scallions, sliced
  • ½ cup (50 g) walnuts
  • 1 cup (45 g) sunflower sprouts
  • (See how-to on page 40.)
For the Dressing
  • 1 cup (175 g) chopped mango
  • ½ cup (35 g) sun-dried tomatoes, soaked in
  • water for 30 minutes (See how-to on page 44.)
  • 6 dates, soaked in water for 30 minutes
  • 2 tablespoons (30 ml) agave
  • 1 teaspoon minced fresh garlic
  • 1 tablespoon (15 ml) apple cider vinegar
  • 1 cup (235 ml) water
  • 1 teaspoon ground paprika
  • ¼ to ½ teaspoon cayenne pepper
  • 1 tablespoon (10 g) minced onion
  • ½ teaspoon salt
  • ½ teaspoon black pepper

To make the salad: Assemble the salad by making a bed of Romaine two salad plates and arranging the remaining salad ingredients on top.

To make the dressing: Place all the dressing ingredients in a blender and puree until very smooth. Drizzle over the salad when ready to serve.

Leftover dressing can be stored in a covered container in the refrigerator for up to a few days.


Easy Affordable Raw: How to Go Raw on $10 a Day has over 100 raw recipes made with ingredients found at most local groceries. No exotic or hard to find things! Get your own copy at the link above.

What's YOUR favorite salad? Tell me in the comments below!!

Monday, September 22, 2014

Raw Food Recipe Menu: September 21, 2014

Fruit and Cream
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.
calories: 345
fat: 12 gr
carbs: 62 gr
protein: 4 gr

Pea Soup
serves 2 ~ $.84 per serving
2 cups peas ($.75)
1 avocado ($.88)
1 1/2 cups water
1 small onion ($.05)
salt and pepper
I've used frozen peas for this. They're likely not raw, as most commercial produce (except for berries and some fruit) is blanched before freezing. It still made a delicious soup and would be even better with fresh peas, although they may be more expensive than what I paid for frozen.
Set aside a half cup of the peas. In a blender, puree the rest of the peas and the avocado with enough water to blend and give the desired consistency. It takes a few minutes of blending to get this really smooth in a conventional blender. Salt and pepper to taste.
Pour in bowls and top with the reserved peas and minced onion.
calories: 258
fat: 16 gr
carbs: 31 gr
protein: 10 gr 

Pad Thai
serves 2 ~ $2.28 per serving

2 medium zucchini ($1.20)
1 carrot ($.15)
1 bunch green onions, sliced ($.59)
1/2 red bell pepper, sliced ($.50)
large handful mung bean sprouts ($.75)


4 tablespoons almond butter ($.80)
1/2 in piece ginger, peeled
1 tablespoon braggs aminos or soy sauce ($.10)
1 clove garlic ($.05)
1 tablespoon agave ($.10)
1/2 teaspoon cayenne (or to taste)
1/2 teaspoon salt
2 tablespoons chopped cashews ($.20)

This dish made me fall in love with raw food all over again and is something I can see going over well with non raw friends and family.

Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. Toss with the bell pepper, green onion, and bean sprouts.

In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw. Pour over noodles, toss lightly, serve.
calories: 345
fat: 23 gr
carbs: 30 gr
protein: 8 gr
Lemon Poppy Seed Ice Cream
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 walnuts.
calories: 345
fat: 6 gr
carbs: 77 gr
protein: 5 gr
Total cost for the day: $5.14
total calories: 1,293
total fat: 57 gr 
total carb: 200 gr 
total protein: 27 gr

Friday, September 19, 2014

Spring Water, Yum! ... plus: How To Find A Spring!

If there is a such thing as gourmet water, this is it ... It's from a public spring next to a delightful little lake near my house. The pipe is about 10 feet from the lake and constantly pours out the cleanest, clearest, sweetest water ever. I'm totally hooked. Any other water tastes sub par now!

What is a Spring?

A spring is a reservoir of water, underground, that makes it way to the surface naturally (as opposed to a well, which can come from the same aquifer but is pumped out). In some cases, the surrounding rock exerts enough pressure to force the water out ... which can erupt right from the ground. Or, it can be channeled through a pipe, like this one.

This particular spring is a "flowing artesian well." The pressure that causes it to flow happens because the aquifer the water comes from is higher in elevation than the spring itself. This flows constantly, and has for many years. There is no pump, only water pressure.

Is all Spring Water Good?

Not all spring water is good, clean, or even safe to drink. The water quality of springs can vary widely. Some will be very clear and clean, like this one. Others can have minerals and metals that make the water cloudy, though that's not necessarily a bad thing. Sometimes, springs can become contaminated by surrounding groundwater and runoff.

The quality and even the flavor of each spring will be unique, and can vary depending on the season and recent weather. Some spring water is naturally carbonated, like that found in Saratoga Springs, NY.

Most springs accessible by the public are monitored by local health departments for water safety, to ensure they contain no pathogens such as bacteria, and are free of common contaminants.

Finding a Spring in Your Area

Word of mouth can be a great way to find a spring in your area. That's how I found this one. Also, your local township, city, or county offices should also be able to tell you where springs are located.

Find-A-Spring is a wonderful online resource that has listings for springs all over the world.

Storing Spring Water

Once you've found a spring, you'll want to store all that sparkling goodness properly. I collected the water in glass jars (I use THESE, and would like to get some of THESE soon), but plastic containers can be convenient and lighter to transport.

Store collected water in the refrigerator. It may be clean and mostly free of pathogens, but it's still possible for water to get a bacterial or algae overgrowth when left at room temperature for very long. Keeping it cold will limit the growth of anything it may contain. 

On the way to the spring ...

... I pass by this ranch. They have "Texas Long Horn" cattle there. The mamas and the babies were in this field, enjoying each other on a beautiful and sunny day. They're lovely to look at and also surprisingly friendly. I'm happy I got to see them and that they live sort of happy lives. But, was also sad they won't live long ...


from Lisa Viger on Vimeo.


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