Monday, June 1, 2015

Raw Food Recipe Menu: May 31, 2015

Chia Porridge

serves 1 ~ $1.75 per serving

  • 4 tablespoons chia ($.80)
  • 1/2 cup water
  • 1/2 apple, chopped ($.30)
  • 2 tablespoons walnuts, chopped ($.25)
  • 2 tablespoons raisins ($.20)
  • 1 tablespoon agave ($.20)
  • pinch cinnamon

This is super quick and super easy, and it tastes pretty good, too.

In a bowl, stir together the ground chia seeds and water. Let stand for a few minutes so it can gel. Add the chopped apple, chopped walnut, and raisins. Top with the agave and add a pinch of cinnamon, if desired.

nutritional information: calories: 341 fat: 18 gr carbs: 57 gr protein: 7 gr

Nut Butter and Jelly
serves 4 ~$1.15 per serving

  • 1 cup buckwheat, soaked ($.35)
  • 1/2 cup flaxseed, ground ($.20)
  • 1 ripe banana ($.15)
  • 2 tablespoons olive oil ($.20)
  • 1/2 cup water
  • pinch of salt
  • 8 tablespoons nut butter ($3.20)
  • 4 ounces strawberries ($.50)

This is a simple, basic recipe for a crispy cracker like bread that goes well with nut butter and any fruit "jelly."

Soak buckwheat overnight. Drain and rinse well. In a food processor, puree the ripe banana until liquid. Add in the buckwheat and process until fairly smooth. Cover the ground flaxseed with about an equal amount of water and let soak for about a half hour, until it forms the gel. Stir the soaked flaxseed, oil, and vanilla into the buckwheat and banana mixture. Incorporate well.

Spread about 1/8 inch thick on teflex sheets in the dehydrator. Dehydrate for about 2 hours on one side, then score in desired shapes and flip and dehydrate on the other side for a few hours or overnight.

Serve with a tablespoon of nut butter and some mashed fruit "jelly."

calories: 577
fat: 24 gr
carbs: 54 gr
protein: 15 gr

Spring Noodles
serves 2 ~ $1.98 per serving

  • 2 medium zucchini, noodled ($2.30)
  • 1 medium onion, chopped ($.05)
  • 1/2 lb baby snap peas ($.80)
  • 1 carrot, grated ($.10)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons apple cider vinegar ($.20)
  • 2 cloves garlic, pressed ($.10)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon red pepper flakes

noodled verb: to improvise, experiment, or think creatively; to make or devise freely as an exercise or experiment
I used to think breaded and fried was the only way to eat zucchini. Now, I'm totally into raw zucchini noodles. They're so easy to make and have a wonderful but mild flavor of their own, so they work well with just about everything. 

Make noodles out the zucchini with a spiralizer, grater, or with a vegetable peeler. Toss the noodles together with the whole snap peas, chopped onion, and grated carrot. In a small cup, whisk together the oil, agave, vinegar, garlic, salt, pepper, and red pepper flakes. Toss with the noodles until coated. 

These can be served as is, or marinated for an hour or so, or gently dehydrated for a bit.

calories: 343
fat: 14 gr
carbs: 46 gr
protein: 10 gr

Cherry Almond Truffles

Makes about 24 truffles ~ $.32 per truffle

  • 1 cup cherries, dehydrated ($.75)
  • 2 cups almonds ($5.00)
  • 1 cups dates, pitted and chopped ($2.00) pinch salt

These are pretty, understated, and elegant. To make them, dehydrate a cup of cherries. Just place on a lined dehydrator tray and dry for a few hours, until the cherries are shrunken but still pliable and not hard or brittle.

  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes a minute or so.
  • Add in the dates and dehydrated cherries
  • Process again until the mixture begins to clump together.
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
  • Store in the refrigerator for up to 3 days.

Makes about 24 truffles.

nutritional information: 
calories: 113 
fat: 5 gr 
carb: 12 gr 
protein: 3 gr

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