Monday, January 19, 2015

Raw Food Recipe Menu: January 18, 2015

Mango Pudding
serves 2 ~ $1.44 per serving

1 mango, cubed ($1.49)
1 ripe avocado ($.88)
2 ripe bananas ($.30)
1 tablespoon agave, if needed ($.10)
1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this was an absolutely perfect breakfast. And it takes all of a few minutes to put together. It's a bargain for us, since the local grocery seems intent on keeping the avocados on sale. I think maybe we buy so many now they're getting a better price on them!

In a food processor with an "S" blade, process the avocado, one banana, half the mango, and agave until very smooth and creamy. Top with sliced banana, the remaining cubed mango, and chopped cashews. Drizzle with just a tiny bit of agave, if desired.


calories: 407
fat: 19 gr
carbs: 67 gr
protein: 5 gr

Salad with Fruit
serves 2 ~ $2.83 per serving

1 small head romaine ($1.29)
1 bunch arugula (1.29)
1/2 papaya ($.65)
1/2 mango ($.44)
1 avocado ($.88)
1 carrot
1 medium onion, finely diced ($.10)
crushed pepper flakes
2 tablespoons lime juice ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt or to taste
pinch cayenne

 I still had some papaya and mango, and just a bit of arugula left growing, and decided to make a salad. It's basically the same ingredients as froodles with just a few changes, over lettuce.

Chop the romaine and arugula. Grate the papaya, mango, and carrot (I used my food processor). Add the onion and avocado on top, and sprinkle with some crushed pepper flakes.

For the dressing, whisk together the lime juice, olive oil, agave, salt (to taste ... I used about a half tablespoon), and cayenne. Pour over salads and toss to coat.

calories: 398
fat: 22 gr
carbs: 53 gr
protein: 6 gr


Marinated Mushroom Salad
serves 2 ~ $2.98 per serving

1 head leaf lettuce ($.77)
10 ounces mushrooms, sliced ($2.19)
1 zucchini, sliced ($.66)
1 red bell pepper, sliced ($1.59)
1 medium onion, chopped ($.15)

2 tablespoons agave ($.20)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 cloves garlic

sesame seeds

This is a very hearty and filling salad. 

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of sesame seeds.   


calories: 322
fat: 14 gr
carbs: 45 gr
protein: 12 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: $8.77
total calories: 1,572
total fat: 79 gr
total carb: 223 gr
total protein: 32 gr


Monday, January 5, 2015

Raw Food Recipe Menu: January 4, 2015


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

Creamy Cucumber Soup
serves 2 ~ $.77 per serving


1 cucumber ($.60)
1 avocado ($.78)
1/2 medium onion ($.05)
1 clove garlic, pressed
2 tablespoon olive oil ($.10)
1 cup water for blending
salt and pepper to taste
red pepper flakes

My little local grocery has had avocados on sale for the past few weeks or so and I've been making all sorts of things with them, but one of my favorites is creamy soups. The cucumber adds a summery feel, too, even here where we have a foot and a half of snow!

Finely dice a 2 inch piece of cucumber and set aside for later. In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. Add the water as needed for blending. Let this blend for a minute or two, to get really creamy. Salt and pepper to taste. Top with a bit of the reserved diced cucumber and onion. Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired.


calories: 292
fat: 29 gr
carbs: 12 gr
protein: 3 gr

Apple Salad
serves 2 ~ $2.02 per serving

1 apple ($.60)
1 head romaine ($1.89)
1 medium onion ($.10)
 14 walnuts halves ($.30)
1/4 cup raisins ($.20)

2 tablespoons olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons lemon juice ($.35)
2 tablespoons apple cider vinegar ($.20)
pinch of cinnamon

salt and pepper to taste
The cinnamon adds just a bit of warmth and spice to this crunchy salad.

Chop the romaine and core and slice the apple. Toss with sliced onions, walnuts halves, and raisins. In a small cup, whisk together the olive oil, agave, lemon juice, vinegar and cinnamon for the dressing. Salt and pepper to taste.

calories: 456
fat: 19 gr
carbs: 49 gr
protein: 8 gr
Apple Pie
serves 2 ~ $.85 per serving

1 apple ($.60)
1 teaspoon cinnamon
1 tablespoon olive oil ($.10
1/2 teaspoon vanilla ($.10)
water for blending
1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
pinch salt

This is not a pretty pie. But many times you can't judge a book by its cover, and that was certainly the case with this dessert. I was pleasantly surprised at how good this tasted. It made a pretty big pie, too, but ended up being two servings.

Core and peel the apple and cut in half. In a blender, puree one half of the apple with the olive oil, vanilla, and cinnamon, adding just enough water needed for blending.

In a food processor fitted with an "S" blade, process the walnuts and raisins together until the mixture will stick together when pressed (about a minute). Press into a small pie plate, tart pan ... or just use a salad plat like I did. Top with the pureed apple mix. Thinly slice the remaining half of apple and arrange over the pureed apple mix. Add a small dollop of any left over apple puree to the top.

calories: 416
fat: 19 gr
carbs: 81 gr
protein: 6 gr

Total cost for the day: $5.28
total calories: 1,498
total fat: 60 gr
total carb: 209 gr
total protein: 22 gr

Friday, January 2, 2015

Happy 2015!!

Happy New Year everyone :).

Wow, 2015 ... how did that happen? '15? That feels like a year from science fiction. Where is my hoverboard and levitating car? Time flies, for sure ... I hope the year is off to a great start for all of you and I wish you the very best in the year to come.

2014 was a great year in so many ways, even so, I'm also kind of glad to be putting it to bed. For one thing, I've been a bit of a slacker here on Raw on 10 ... but I'm starting the new year off with lots and lots of plans and high hopes. I'm so grateful to have maintained a high readership and will do my best to provide you all with fresh, new, and interesting content and recipes! 

I'll be making two new recipes every week, on Wednesdays and Fridays, and the usual full day menu that will be posted on Mondays. I'll incorporate as many new recipes as possible to the full day menu.

I still get lots of requests for new meal plans and will do my best to get those going again.

I've also started a new vegan blog, called Veganologie. My intention is to make it about vegan food recipes, both raw and cooked, but also lots of art and maybe some interviews and news and whatever else strikes my vegan fancy. I'm not quite as focused on the practical there as I am here, so I'm looking to have a bit of fun.

As they say ... Today, is the first second blank page of a 365 page book. Write a good one!Tell me what YOU have planned for the coming year!


Related Posts Plugin for WordPress, Blogger...