Monday, November 3, 2014

Raw Food Recipe Menu: November 2, 2014


Kale Juice Smoothie
serves 1 ~ $1.83 per serving

1 cup kale ($.90)
2 bananas ($.30)
1 tablespoons nutribiotic rice protein powder ($.63)
water for blending
6 ice cubes

Kale is an awesome green ... not only is it vigorous and prolific from seed, but even here in Michigan we can - with a bit of effort - keep it alive in an unheated cold frame through our frigid winter.

Add all ingredients to a blender and puree until smooth and creamy.

Also, I added some Nutribiotic Rice Protein Powder to the smoothie since I've been trying to get in a bit more protein lately. The company sent me a generous supply and I really like this powder, although it may not be raw (processed at low temperatures is what the company says). It's not gritty and has practically no taste and blends with just about anything. For me, I like that the only ingredient is  rice protein and a little bit of vanilla.

calories: 364
fat: 4 gr
carbs: 76 gr
protein: 18 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 shakcontainer 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


unStir Fry
serves 2 - $2.38 per serving

6 spears asparagus, chopped ($1.00)
4 oz mushrooms ($1.15)
2 carrots, thinly sliced ($.30)
2 stalks celery, sliced ($.20)
6 leaves kale, chopped ($.60)
1 medium onion, chopped ($.10)

juice of one orange ($.50)
1 inch piece ginger, grated ($.10)
1 clove garlic, pressed
2 tablespoons olive oil ($.20)
2 tablespoons braggs liquid aminos  ($.40)
2 tablespoons agave ($.20)
1/2 teaspoon salt
1/4 - 1/2 teaspoon cayenne
1 tablespoon red pepper flakes

2 medium zucchini ($1.29)

Put the asparagus, mushrooms, carrots, celery, kale, and onion in a lidded tub. Combine the orange juice, ginger, garlic, olive oil, liquid aminos, agave, cayenne, and red pepper flakes. Whisk to combine, or use a bullet type blender. Pour half this marinade over the vegetables in the tub and place the lid on. Set aside the other half of the marinade for later. Let sit, stirring or shaking every so often, for about an hour. Then pour onto lined dehydrator tray and dehydrate for an hour or two, until the vegetables are slightly soft and warm.

Slice the zucchini into noodles and top with the vegetables. Dress with the remaining marinade.


calories: 368
fat: 15 gr
carbs: 52 gr
protein: 7 gr


Sweet Kale Chips
serves 1 ~ $2.59

1 tablespoon olive oil ($.10)
3 tablespoons agave ($.60)
1/2 teaspoon salt
1 bunch kale ($1.89)

Once this is all dry and crispy, the sweet and salty flavors together are just a bit reminiscent of kettle corn ... and it makes a perfect movie snack.

Whisk together the olive oil, agave, and salt. Tear the kale into fairly large pieces, about 3"x3" and put in a bowl. Add the olive oil and agave mixture and coat the leaves thoroughly. Dehydrate for a few hours, until the leaves are dry and crispy. Add more salt if desired.

calories: 377
fat: 15 gr
carbs: 58 gr
protein: 7 gr

Total cost for the day: $9.09
total calories: 1,480
total fat: 62 gr
total carb: 215 gr
total protein: 37 gr

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