Wednesday, July 13, 2016

Lime in the Coconut Tarts: Raw Food Dessert Recipe

Lime in the Coconut Tarts
8 tarts ~ $1.11 per serving

These are just insanely good and great for summer. I really don't think there's a conventional dessert that could be any better tasting than these. I used paper cupcake cups and a cupcake pan ... the paper lined pans seemed to make just about perfect sized tarts. They certainly didn't last long in these parts, although theoretically they can be covered and frozen for up to a week.

A note about the dehydrated bananas ... these need to be just dehydrated enough to take some of the moisture out but not hard. I dehydrated my gently for about 6 hours and that seemed to work out well.

  • 6 dates ($3.00)
  • 1/2 cup walnuts ($.50)
  • 1/2 cup finely shredded coconut ($1.00)
  • 2 tablespoons coconut oil
  • 2 tablespoons agave
  • pinch salt
  • 2 avocados ($1.49)
  • 3 bananas, dehydrated ($.45)
  • 4 limes, juice and zest ($2.00)
  • 4 tablespoons agave ($.40)

  1. Make the crusts first. In a food processor with the "S" blade, process the dates until mush. 
  2. Add the coconut, coconut oil, agave, and salt and process until it begins to clump. 
  3. Last, add the walnuts and process until the walnuts are fully incorporated and the mixture sticks together.
  4. Divide the crust mixture evenly into and press into the bottom and sides of eight paper lined cupcake cups. 
  5. Put in the freezer for about a half hour, until firm.
  6. For the filling, in the food processor with the "S" blade, process the avocados, bananas, lime juice and zest, and agave. It takes a minute or two, but this will become velvety smooth and the consistency of thick pudding.
  7. Spoon the filling into the tart crusts and chill well before serving.

Monday, July 4, 2016

Raw Food Recipe Menu: July 4, 2016

Happy, happy 4th!! I hope you're enjoying your holiday with lots of good food, friends, family, and good times. The 4th, to most people, represents "freedom" and "independence." What would you like to be free or independent of this summer or this year? Now? 

Strawberry Blue Concrete
serves 2 ~ $1.45 per serving

  • 3 bananas, sliced and frozen ($.60)
  • 1 1/2 cups strawberries, frozen ($1.69)
  • 1/2 cup blueberries, frozen ($.60)
  • stevia and/or agave, to taste

A "concrete" is a very thick shake ... thick enough to have to eat it with a spoon. And this is a fun and tasty breakfast or treat for anyone.

In a food processor fitted with an "S" blade, process the frozen bananas until creamy. Add water as needed until the mixture is a thick, soft serve ice cream consistency. Add about half the frozen strawberries and process again until smooth. Add a couple droppers of stevia and/or agave, until you like the level of sweetness. You may not need any sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen strawberries to what remains, and process again until smooth. Spoon out and set aside about half of this mixture, as well. Finally, add the frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don't forget a spoon!

nutritional information:      calories: 262      fat: 1 gr      carbs: 65 gr      protein: 3 gr

Strawberry Cauliflower Salad
serves 2 ~ $2.75 per serving

This salad is a bit on the sweet side and I've even had it for breakfast. The nutrition in here is just off the charts, especially with the cauliflower rounding it out. Lots of vitamin C, vitamin K, etc. A few chopped almonds on top would be nice, too. That's usually how I eat this, but must have forgotten them for the photos!

ingredients, salad
  • 6 cups romaine lettuce, chopped ($1.20)
  • 2 cups sliced strawberries ($2.00)
  • 1 1/2 cups chopped cauliflower ($1.00)
  • 1 small white onion ($.10)

ingredients, dressing
  • 1 cup strawberries ($1.00)
  • 1 tablespoon chopped onion
  • 1 teaspoon chopped garlic
  • 1/4 cup balsamic vinegar ($.20)
  • 1 teaspoon dried basil or 1 tablespoon fresh
  • 1 teaspoon dried oregano or 1 tablespoon fresh
  • 3 tablespoons agave
  • 3 tablespoons olive oil
  • 2 droppers stevia
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

  • Arrange the salad ingredients on a plate.
  • In a blender, puree the dressing ingredients until very smooth.
  • Add cracked black pepper and salt to taste.

nutritional information:       calories: 257       carbs: 35       fat: 21       protein: 10

Blueberry Salad
serves 2 ~ $2.00 per serving

  • 1 cup blueberries, dried ($1.00)
  • 1 head romaine ($1.29)
  • handful kale ($.50)
  • 1 medium onion, divided
  • 1/2 cup blueberries, fresh ($.50) 
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons coconut nectar or other liquid sweetener ($.40)
  • 1 tablespoon apple cider vinegar ($.10)
  • salt and pepper to taste

Blueberries dry to a wonderful raisin like texture, becoming sweeter and even more flavorful. Care must be taken to not over dry them as they get too hard. Just put a cup of blueberries in the dehydrator for several hours until dry but still chewy.

The salad is just a simple one of romaine, a bit of kale, chopped onions, and dried blueberries. Reserve a tablespoon of chopped onion to go into the dressing.

The dressing is made with the onion, a half cup of fresh blueberries, the olive oil, coconut nectar, and vinegar. Puree all ingredients in a blender until smooth. This works best with a bullet type blender. Most blenders have a blade assembly that's compatible with canning jars. Just unscrew the blade assembly from the carafe and attach to a small mouth canning jar. The pint jars are perfect for small jobs like this.

 Also, a larger batch of dressing can be made, just double or triple the recipe. Store in the refrigerator for up to a week.


nutritional information:       calories: 289       fat: 14 gr       carbs: 42 gr       protein: 4 gr

Blueberry Fool
serves 4 ~ $.62 per serving

  • 1 cup nuts (cashews) ($1.00)
  • 2 ripe bananas ($.30)
  • juice of 1 lemon ($.69)
  • pinch of salt
  • 1/2 cup water for blending, as needed
  • 4 ounces blueberries, frozen and thawed ($.50)

  • whole blueberries
  • walnuts
  • agave

I was looking for ways to cut some of the fat in regular nut yogurt and decided to use ripe bananas and nuts in about equal amounts. This worked out wonderfully and as a bonus, eliminated the need for more sweetener.

A "fool" is basically a yogurt dish layered parfait style. Greek yogurt, which is very thick, is traditionally used. This yogurt isn't that thick as I've made it here, but could easily be thickened by draining some of the liquid through cheesecloth. 

In a blender, puree the bananas until very smooth. Add the nuts (I used cashews) and lemon juice and about a half cup water for blending. Puree on high for several minutes, until smooth and creamy. Refrigerate for at least a few hours. It will thicken quite a bit as it chills.

To make the "fool," take half the yogurt and puree with a handful of blueberries. In each serving bowl, put a spoon of regular yogurt and another of blueberry yogurt, add a few whole blueberries to the top. Garnish with a couple chopped walnuts and a drizzle of agave, if desired.

nutritional information:       calories: 268      fat: 38 gr      carbs: 24 gr      protein: 5 gr

Total cost for the day: $6.82
total calories: 1,076
total fat: 72 gr
total carb: 166 gr
total protein: 21 gr
That's a little light on calories, but it's also kind of light on the cost so if you're still hungry have a big slice of lemon cherry cheesecake!

Lemon Cherry Cheesecake
serves 8 - $1.50 per serving

 This cheesecake recipe is from my Spring Raw book, available over there on the side. It's a refreshing dessert that tastes great anytime, but also goes over well at get togethers and holidays

  • 1 cup almonds ($2.00) 
  • 1 cup dates ($2.00)
  • pinch salt

  • 2 cups almonds, soaked and (optionally) blanched ($4.00)
  • 1/4 cup lemon juice ($.40)
  • 1/2 cup agave ($1.60)
  • 1 teaspoon vanilla
  • pinch salt
  • 1/2 cup water for blending

  • 1/2cup cherries ($.40)
  • 1/2 cup dates ($1.00)
  • 2 tablespoons lemon juice ($.40)
  • 1/4 cup whole cherries ($.20)

In a food processor fitted with an “S: blade, process the almonds until coarsely ground. Add the dates and process until the mixture sticks together. Press into the bottom and up the sides of an eight inch springform pan.

For the filling, in a food processor fitted with an “S: blade, process the soaked almonds until finely ground. Add the lemon juice, agave, vanilla, and salt and process, using additional water as necessary. Pour into the prepared crust and smooth. Cover and freeze until firm

In a bullet type blender, process the cherries, dates, and lemon juice until very smooth. Stir in the whole cherries and spread over the top of the frozen pie. Cover and freeze again until firm.

To serve, remove from freezer about twenty minutes beforehand and allow the pie to thaw slightly before cutting and serving.

nutritional information:       calories: 343       fat: 21 gr       carb: 30 gr       protein: 6 gr 

Monday, June 27, 2016

Raw Food Recipe Menu: June 26th, 2016


Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe.
  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped
  • In a blender, combine all ingredients and puree until very smooth.
  • Garnish with a few chopped almonds, if desired.
nutritional information:      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr    
Squash and Cauliflower Soup
serves 2 ~ $1.75 per serving
This is a light but also filling lunch or snack and cauliflower is in season right now. It's pretty low in calories and not very expensive. I've been known to eat the whole batch, is what I'm saying! I like to add some cayenne and crushed red pepper flakes, but, as is true of most things in life, heat is optional ... add as much or little as you like. 
  • 1 1/2 cup peeled and chopped zucchini and/or summer squash ($1.20)
  • 1 1/2 cup chopped cauliflower ($1.00)
  • 1 cup peeled and chopped apple ($1.00)
  • 1/4 cup olive oil, or any one of your favorite oils ($.20)
  • 1 tablespoon chopped onion ($.10)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne powder
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste

  • Place all ingredients in high powered blender and process for a minute or two until very smooth and creamy. 
  • Add a drizzle of your favorite oil and some crushed red pepper flakes.

nutritional information:      calories: 390          fat: 32 gr         carbs: 54        protein: 5  
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.

nutritional information:      calories: 343      fat: 14 gr      carbs: 46 gr      protein: 10 gr
Lemon Poppy Seed Ice Cream with Strawberry Sauce
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. 
nutritional information:       calories: 345      fat: 6 gr      carbs: 77 gr      protein: 5 gr
Total cost for the day: $6.11
total calories: 1,386
total fat: 63 gr
total carb: 232 gr
total protein: 27 gr

Wednesday, April 20, 2016

Chocolate Orange Smoothie: Raw Food Smoothie Recipe

Chocolate Orange Smoothie
serves 1 ~ $2.20 per serving 

You have to remind yourself this is good for you. It's so delicious it feels downright decadent. The hemp milk makes it super creamy and luscious.

  • 1 orange, peeled and frozen ($.50)
  • 2 bananas, peeled, sliced, and frozen ($.40)
  • 1 cup hemp milk ($1.00)
  • 3 tablespoons cacao powder ($.30) 
  • 1/2 teaspoon orange extract
  • few drops stevia (optional)
  • pinch salt
  • 6 ice cubes
  • water for blending, if necessary

  1. In a high speed blender, puree all ingredients until very smooth and creamy. 
  2. Add water if needed for ease of blender or if a thinner smoothie is desired. 

nutritional information:      calories: 339      fat: 14 gr      carbs: 43 gr       protein: 8 gr 

Wednesday, April 13, 2016

Fruit Stew: Raw Food Recipe

Fruit Stew
serves 2 ~ $2.48 per serving

This is surprisingly filling. You can make this entirely fat free by simply omitting the olive oil, which is something I do on occasion. 

  • 1 mango, cubed ($1.49)
  • 1 papaya, cubed ($.99)
  • 1 cucumber, chopped ($.69)
  • 2 tablespoons olive oil ($.20)
  • 1 teaspoon salt
  • 1 medium onion, finely chopped ($.05)
  • 1 red bell pepper, finely chopped ($.89)
  • 1 jalapeno, minced ($.20)
  • 2 tablespoons lime juice ($.45)
  • black pepper
  • red pepper flakes

  1. In a food processor fitted with an "S blade, puree about a third of each of the mango, papaya, and cucumber and the olive oil and salt until very smooth. This is the stew base. 
  2. In a large bowl, add the remaining chopped mango, papaya, and cucumber, along with the onion, red bell pepper, and jalapeno. 
  3. Stir to mix. 
  4. Add the lime juice and stir again. 
  5. Serve with a bit of black pepper and a few crushed red pepper flakes.
  6. Most of the heat of a jalapeno is found in the seeds. I like this kind of spicy so I include most of the seeds from the jalapeno. If you prefer a bit more mild taste, just leave out most or all of the seeds.

 nutritional information       calories: 289      fat: 14 gr      carbs: 43 gr       protein: 3 gr

And want to know a few fun facts about fruit, too?

Hope you're all having a great spring! Say hello :)

Friday, April 8, 2016

Anti-Inflammatory Orange Turmeric Tea plus 10 Healthy Benefits of Turmeric

Tumeric is famously anti-inflammatory and can be enjoyed many different ways, including juiced raw. But today, I wanted to pass on this super easy tea (psst, it's not raw!).

I've been drinking it almost every morning for a couple months now and it's still delicious to me, which is a good thing. Turmeric has so many beneficial qualities ... let us count the ways (scroll below for the tea how-to).

1. Anti-inflammatory.
Turmeric, the brightly colored spice that gives curry it's intense color, contains beneficial compounds that have positive health benefits. The main compounds are the curcuminoids and the most important of these is curcumin. One of the most beneficial things curcumin can do is lessen inflammation, which is implicated in most Western diseases.

To be fair, inflammatory responses are a good thing. We wouldn't be able to wage a defense against bacteria and viruses, or injuries, for example, without a strong inflammatory response. However, too much of a good thing can cause problems. Chronic inflammation has been implicated in many diseases that plague us today, including heart disease, diabetes, Alzheimer's, and obesity. Curcumin can reduce inflammation as effectively as some anti-inflammatory medications, but without the side effects. One of the ways it does this is by inhibiting (NF)-kB.  
2. Antioxidant
Oxidation is a chemical reaction that produces free radicals. Free radicals have unpaired electrons. These lonely little fragments damage cells and wreak havoc and destruction wherever they go. Antioxidants, like curcumin, terminate the chain reactions that lead to unpaired electrons and, therefore, free radicals and the damage they cause. Seriously, it's the radicals, man.
3. Heart Health
Almost 50% of Americans will die prematurely from heart disease. Heart disease and chronic inflammation are so closely linked that inflammation is thought to be an atherogenic response (atherogenic means it causes atherosclerosis, aka, cardiovascular disease, heart disease, and is also peripheral artery disease). It's even thought possible that the slight benefit sometimes derived from statins could be due to their anti-inflammatory properties. Reducing inflammation is a vital key to reducing heart disease.Curcumin is a potent COX-2 inhibitor, that

4. Cancer
Curcumin is being investigated as prevention and treatment for cancers such as that of the colon and pancreas. Chronic inflammation and free radicals promote cancer. Reducing those conditions can be preventive and curcumin works well at both. 
5. Arthritis
 Inflammation is an important mechanism in arthritis. Curcumin acts as a COX-2 inhibitor in the same way pharmaceutical drugs such as Celebrex do, but without the dangerous side effects. The tea below, as well as curcumin supplements can ease the pain of arthritis and rejuvenate mobility.

7. Alzheimer's 
India has a low incidence of Alzheimer's, possibly linked to higher intake of curcumin. Because inflammation plays such a big part in most disease, including Alzheimer's, it can be protective and preventative.

8. Brain Function
Alzheimer's is not the only thing that can go awry in brain function, and again, inflammation is implicated. In this case, it's known as neuroinflammation, or inflammation specifically in the brain and reducing that can help overall brain function. 
9. Depression
Depression and anxiety are often linked to brain inflammation (this is why going gluten free can help mood, as well). It seems to offer some improvement and relief to those who have depression.

10. Gall Bladder Function 
Curcumin causes the gall bladder to contract, which stimulates bile formation and gall bladder emptying and a freely flowing gallbladder is a happy, healthy one (unless you have a stone blocking the exit, which can cause a painful gallbladder attack).

11. Pepper
I can't talk about turmeric and curcumin without also mentioning black pepper. The Piperine in black pepper increases the absorption of curcumin by 2000% (that's 20x). So, add a little bit of black pepper to whatever you make with turmeric for the greatest benefit. It tastes good, too.

*Do not use turmeric or curcumin if you are using blood thinners such as Warfarin or if you have existing gall bladder disease.

 This tea (and this salad dressing, too) are delicious ways to get a healthy dose of turmeric.

Orange Turmeric Tea
serves 3 ~ $.33 per serving

  • 1 orange, peeled and chopped ($.70)
  • 1 teaspoon powdered tumeric ($.10)
  • 1 teaspoon caraway seeds($10)
  • a few black peppercorns, or pinch of black pepper
  • stevia or sweetener, if desired ($.10)

  1. Place the orange, turmeric, and caraway seeds in a large saucepan with four cups water. 
  2. Bring to a boil over high heat and continue to boil for about five minutes. This will reduce any bitterness in the turmeric.
  3. Add the peppercorns or pinch of pepper and steep for a minute or two. 
  4. Strain through a fine mesh strainer into mugs and and the sweetener of your choice, if desired. 

Friday, March 25, 2016

Raw Zucchini Chips: Super Easy Raw Food Recipe

Zucchini chips are an awesome/tasty alternative to convention chips, which have few nutrients and are laden with fat and salt. Not only that, but before I was raw, I always overlooked zucchini as a "buy and make it in bulk" vegetable. But, when zucchini is plentiful, this is the perfect recipe to use them up.


Zucchini season is best in mid summer, because it's a warm weather plant. Even so, zucchini can be found at most groceries through most of the year. Look for firm and glossy fruit with no marks or soft spots.

Simply wash the zucchini and then slice thinly. A mandolin would be the best choice of tool, but I did just fine with a chef's knife. If you want your zucchini chips to have lighter edges, then peel then first then slice.

Put the sliced zucchini in a lidded container and add the marinade. Shake well to coat.

Spread out in a single layer on lined dehydrator sheets. Dehydrate at around 145 degrees Fahrenheit for about an hour, then reduce the temperature to 120 and dehydrate for another 12 hours or so. Overnight is a good way to time it. They're done when all the moisture has been removed. They should be pretty crispy and only a little chewy. The full recipe is below.

Raw Zucchini Chips
one large batch ~ $7.10

  • 8 cups thinly sliced zucchini rounds ($5.00)
  • 1/2 cup agave ($1.00)
  • 1/4 cup balsamic vinegar ($.40)
  • 1/4 olive oil ($.40)
  • 2 tablespoons dried oregano ($.05)
  • 2 tablespoons dried basil ($.05)
  • 2 tablespoons dried parsley ($.05)
  • 1 tablespoon garlic powder ($.05)
  • 1 tablespoon onion powder ($.05)
  • 1 teaspoon salt (or more to taste)
  • 1 teaspoon black pepper
  • 1 teaspoon crushed red pepper flakes ($.05) 
  • Slice the zucchini, pat dry if needed, and place in a large, lidded container. 
  • In a small bowl, whisk together the remaining ingredients.
  • Pour over the sliced zucchini, cover, and shake (or just stir) until zucchini is evenly coated. 
  • Spread the zucchini on lined dehydrator sheets and dry at 145 degrees for about an hour and then at 120 for about another 12 hours or overnight (dehydrating time can vary), until crispy. 
  • Store leftovers in an airtight container and pop into dehydrator for a few minutes to crisp them up again if necessary. 

Wednesday, March 23, 2016

Pineapple Green Smoothie ~ Raw Food Vegan Smoothie Recipe

This raw and healthy pineapple party in your mouth is super simple and perfect for spring. Hawaiian pineapple season is April and May, even though they're available year round. Price and quality will be the best over the next few months so take advantage of this sweet abundance and enjoy this vegan treat for breakfast or an anytime snack.

Oh, and to make this extra thick and frosty, cube and freeze pineapple and any subsequent pineapple juice in ice cube trays. Store frozen cubes in plastic bags for ultra easy prep.


Pineapple Green Smoothie
serves 2 ~ $1.75 per serving

  • 3 cups chopped romaine (or favorite green) ($1.00)
  • 1 cup cubed pineapple, frozen ($2.00)
  • 1 banana, sliced and frozen ($.20)
  • 2 tablespoons lemon juice (optional) ($.20)
  • 1 teaspoon vanilla ($.10)
  • 1 cup water
  • 10 ice cubes
  • stevia to taste (optional)
  • In a high powered blender, puree the greens until liquefied and very smooth. 
  • Add the rest of the ingredients and puree until smooth.

nutritional information:      calories: 156      fat: 0 gr      carbs: 42 gr      protein: 3 gr

Speaking of pineapple ...

... this really cool little building was one of my favorite local landmarks. While on a bike ride the other day (hello warm weather!) I noticed the other day that it's gone! I'll miss it!! Maybe they got tired of me taking so many photos of it ... hmm.

Monday, March 21, 2016

Raw Food Recipe Menu: March 20, 2016

Hello! I hope you're enjoying these first days of spring! The weather has been pretty wonderful around here and I've been enjoying the outdoors and seed starting and all the bright, shiny, hopeful things that happen this time of year.

Here are some raw recipes that take advantage of some of the things coming into season.

Pineapple Green Smoothie
serves 2 ~ $1.75 per serving

  • 3 cups chopped romaine (or favorite green) ($1.00)
  • 1 cup cubed pineapple, frozen ($2.00)
  • 1 banana, sliced and frozen ($.20)
  • 2 tablespoons lemon juice (optional) ($.20)
  • 1 teaspoon vanilla ($.10)
  • 1 cup water
  • 10 ice cubes
  • stevia to taste (optional)
  • In a high powered blender, puree the greens until liquefied and very smooth. 
  • Add the rest of the ingredients and puree until smooth.

nutritional information:      calories: 156      fat: 0 gr      carbs: 42 gr      protein: 3 gr

Deviled Avocados
serves 1 ~ $1.50 per serving

  • 1 avocado, chopped ($1.25)
  • 1tablespoon finely chopped celery ($.05)
  • 1 tablespoon finely chopped onion ($.05)
  • 2 teaspoons mustard ($.05)
  • 2 teaspoons mayo  (use something like Veganaise or make your own) ($.10)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon paprika
  • Lettuce and optional tomato for serving
  • Coarsely chop the avocado, add the remaining ingredients, then stir gently until evenly incorporated. 
  • Store leftovers for up to a day or two in an air tight container.

nutritional information:       calories: 280       fat: 37 gr      carbs: 15 gr      protein: 3 gr

Red Pepper Pasta
serves 2 ~ $2.80 per serving

  • 1 red bell pepper, thinly sliced ($.70)
  • 1 yellow or orange bell pepper, thinly sliced ($.70)
  • 1 cup mushrooms, sliced ($1.50)
  • 1 cup black or kalamata olives ($1.50)
  • 1/2 cup thinly sliced onion ($.20)
  • 1/4 cup olive oil ($.20)
  • 2 tablespoons lemon juice ($.40)
  • 2 tablespoons apple cider vinegar ($.20)
  • 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
  • 1 tablespoon onion powder
  • 1 teaspoon freshly minced garlic
  • 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
  • 1 teaspoon dried oregano 
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • 1-2 medium sized zucchini, spiralized
  • Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. 
  • In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.
  • When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.


nutritional information:      calories: 389      fat: 23 gr      carbs: 35 gr      protein: 11 gr

Chocolate Orange Truffle
makes 24 ~ $.54 per truffle (a serving is three truffles)


  • 2 cups almonds ($8.00)
  • 1 1/2 cups dates, pitted and chopped ($4.00)
  • 1/2 cup cocoa powder ($1.00)
  • 1 teaspoon vanilla extract
  • 1 teaspoon orange extract
  • Cocoa powder for rolling
  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes about a minute. 
  • Add in the pitted and chopped dates, cocoa powder, vanilla and orange extract. 
  • Process again until the mixture begins to clump together. 
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape. 
  • For the final finish, roll each truffle lightly in cocoa powder.
Store in the refrigerator for up to 3 days. Makes about 24 truffles.
nutritional information:       calories: 105      fat: 6 gr       carb: 12 gr       protein: 3 gr
Total cost for the day: $7.67
total calories: 1,140
total fat: 78 gr
total carb: 128 gr
total protein: 26 gr

Aftertought ...

What does a mostly raw, some cooked vegan grocery cart look like? Well, mine looks like this ...

How about you?

Thursday, March 17, 2016

Deviled Avocados ~ Raw Food Recipe

Super easy, this raw food mouthgasm takes just minutes from start to delicious eating. Avocados are in season right now, too, and at great prices. I've seen them locally for as low as $.88 each. These were $1.25 at a small area grocery store.

Full of the "good fat" ...

... they're also filling and incredibly satisfying. Have this for an easy breakfast that will keep you fueled until mid-day, as a light lunch, or as an anytime snack.  

Here's the recipe. You are literally minutes away from avocado heaven.

Deviled Avocados
serves 1 ~ $1.50 per serving

  • 1 avocado, chopped ($1.25)
  • 1tablespoon finely chopped celery ($.05)
  • 1 tablespoon finely chopped onion ($.05)
  • 2 teaspoons mustard ($.05)
  • 2 teaspoons mayo  (use something like Veganaise or make your own) ($.10)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon paprika
  • Lettuce and optional tomato for serving
  • Coarsely chop the avocado, add the remaining ingredients, then stir gently until evenly incorporated. 
  • Store leftovers for up to a day or two in an air tight container.
nutritional information:       calories: 280       fat: 37 gr      carbs: 15 gr      protein: 3 gr

Wednesday, March 2, 2016

UnStirFry ~ Raw Food Entree Recipe


This makes a super hearty and filling main dish. Asparagus is in season in spring and will be plentiful and fresh in most areas very soon :)

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 about an hour, until the vegetables are soft and warm.

Slice the zucchini into noodles and top with the vegetables. Dress with the remaining marinade.
nutritional information:      calories: 368      fat: 15 gr      carbs: 52 gr      protein: 7 gr  


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