Thursday, September 4, 2014

Raw Food Recipe Menu: August 31, 2014

Cantaloupe with Cucumbers
serves 2 ~ $1.20 per person

1 cantaloupe ($1.50)
1 cucumber, chopped ($.40)
1 small onion, sliced ($.10)
2 tablespoons agave ($.20)
1 tablespoon olive oil ($.10)
1 tablespoon balsamic vinegar ($.10)

This is just a very quick and easy, light breakfast. 

Slice a cantaloupe in half and scoop out the seeds with a spoon. Fill the hollows with chopped cucumber and sliced onion. Whisk together the agave, olive oil, and balsamic vinegar with a pinch or so of salt, and spoon over the top.  It didn't turn out quite as pretty or tasty as I'd expected, but it was still good and lunch made up for it.

calories: 236
fat: 8 gr
carbs: 42 gr
protein: 4 gr


Summer Salad with Cucumber Dressing
serves 2 ~ $2.63 per serving

5 ounces arugula ($2.50)
1 cucumber, sliced ($.50)
about 12 cherry tomatoes ($1.00)
1 medium onion ($.10)

1 cucumber peeled and chopped ($.50)
2 tablespoons olive oil ($.10)
2 tablespoons lemon juice ($.40)
 1 tablespoon agave ($.10)
1 teaspoon tarragon ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper

edible flowers for garnish

Raw food is usually effortlessly pretty and photogenic, but this salad was unusually so. I love these viola's. They've kept going all summer long and are still at it. I'll bring them inside when it starts to get cold and see if I can nurse them along for a while.

Assemble the salad. I used a white cherry tomato I grew this year, called Italian Ice, but any cherry tomato will do. 

In a bullet type blender, puree all the dressing ingredients until smooth and creamy.

There are all sorts of edible flowers that can be grown in a home garden. I've used viola's and a pansy here, but other common edibles are rose, impatiens, nasturtium, carnation, cornflower, day lily, dandelion, fuchsia, gladiola, lilac, lavender, marigold, violet, and nearly all edible herb flowers. Just make sure you always know what you're eating.

calories: 258
fat: 16 gr
carbs: 34 gr
protein: 5 gr

Stuffed Pumpkin Blossoms
serves 2 ~ $2.00 per serving

2 medium zucchini, peeled and diced ($1.00)
1 carrot, grated ($.25)
1 onion, minced ($.05)
1 small green pepper, diced ($.50)

3 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.40)
1 teaspoon tarragon
1/2 teaspoon salt
1/2 teaspoon pepper

about 8 pumpkin or squash blossoms ($1.60)

Pumpkin blossoms are very much like squash blossoms and are used the same way and are pretty interchangeable. They may also be more difficult to find.

Toss together the prepared vegetables. Then whisk together the dressing ingredients and stir in with the vegetables. Pour onto a lined dehydrator tray and dehydrate for about 2 hours ... enough to soften the harder vegetables. Alternatively, instead of dehydrating let marinate overnight. 

Tear one side of each blossom open and gently wash. I found bees and all sorts of critters inside the blossoms, and they tear fairly easily,  so clean them carefully. Use a spoon and place the filling inside. That's it. You can further dehydrate the blossoms if you'd like, but I didn't.

calories: 292
fat: 12 gr
carbs: 46 gr
protein: 6 gr


Hot Chocolate Concrete
serves 2 ~ $1.90 per serving

4 bananas, sliced and frozen ($.80)
2 cups almond milk ($.90)
4 tablespoons cocoa or cacao powder ($.40)
1 ripe avocado ($1.50)
2 tablespoons agave ($.20)
1/2 teaspoon cayenne
cacao nibs

This is super thick and rich ... and a little bit hot.

In a blender, puree the bananas, almond milk, cocoa powder, and cayenne until smooth and creamy. It will be quite thick. Spoon into glasses and top with some cacao nibs.

calories: 435
fat: 12 gr
carbs: 84 gr
protein: 6 gr

Total cost for the day: $7.73
total calories: 1,221
total fat: 48 gr
total carb: 206 gr
total protein: 21 gr

1 comment:

  1. That summer salad is gorgeous!! Very happy to find your blog and meet another vegan artist from Michigan! :)



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