April 18, 2010

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
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.
calories: 268
fat: 38 gr
carbs: 24 gr
protein: 5 gr
Veggie “Burgers”

6 servings ~ $1.71 per serving

These took just a little bit of preparation, but not nearly as much as I anticipated. Because they’re dehydrated, the buns and burgers do need to be started the day before.

burgers ~ $.56 each

1 cup walnuts, finely chopped ($1.50)
9 tbsp flax meal ($.20)
1/2 red bell pepper, finely chopped ($.40)
1 rib celery, finely chopped ($.15)
1 small onion, finely chopped ($.20)
1 jalepeno, minced ($.10)
pulp from one juiced carrot
1/2 tsp salt
1/2 tsp pepper
1/2 tsp curry powder ($.10)
1 tsp onion powder ($.10)
1/2 tsp garlic powder ($.05)
pinch of thyme

The flax meal, when soaked, becomes very sticky and will help everything together. Start the flax meal soaking in about 3/4 cup water. Chop everything very finely. I tried this first in the food processor and it got too soupy for my liking. It really doesn’t take much effort to hand chop everything and the results seem far superior. Add in the soaked flax meal and stir until well incorporated. Form into six patties, about 3 inches across and dehydrate on plastic or teflex sheets overnight. The outside will be a little crispy and the insides just a little bit moist.

flax buns ~ $.26 per serving

1 cup flax meal ($.50)
1 red bell pepper ($.80)
1 medium onion ($.20)
1 clove garlic ($.05)
1/2 tsp salt
1/2 cup water

I actually preferred the burgers on a couple of romaine leaves. Adding in more flax in the form of buns makes it quite heavy, but that would work out great on a day when you’re feeling more hungry.

I use a grain grinder to grind flax seeds, but an herb grinder works well. And I keep them stored in the freezer to keep them fresh until use.

In a blender, puree the bell pepper, onion, and garlic, adding in the water to get things going. Put the flax meal in a medium bowl and pour in the bell pepper mixture from the blender. Let soak for about a half hour, adding more water as needed to make a sticky but spreadable mix.

Spread into twelve 3 inch rounds on a plastic or teflex sheet and dehydrate for 4-5 hours or overnight. Remove from dehydrator when the buns are still a little bit pliable.

toppings ~ $.99 per serving

1 tomato ($1.50)
2 avocados ($2.98)
1 red onion ($.89)
6 leaves romaine ($.60)

And this is the fun part. I kept it simple, with a bit of mashed up avocado as “mayo” and lots of tomato slices.

calories: 372
fat: 30 gr
carbs: 22 gr
protein: 9 gr

For just a few cents more, the burgers go really well with a side of Rory’s Onion dip!
Raw Dawg Rory’s Onion Dip
4 servings ~ $.26 per serving

1 cup sunflower seeds, soaked ($.80)
4 tbsp onion powder ($.20)
1 tbsp garlic powder ($.05)
1 tsp salt
about 1 cup ice water (for blending)

Put all ingredients in blender and puree until smooth and creamy. I enjoyed this today topped with onions and served on cucumber slices.


This recipe repost is from Raw Dawg Rory. Rory’s wife Amanda is embarking on the most amazing project, she will be walking across the United States this summer. from Washington to Pennsylvania. You can find out more about it on her website, Live My Life Now Trek. 
Also, Rory’s awesome ebook is on sale for the next week at a special price. Sales will help fund Amanda’s walk! 
Rory also had some awesome advice on sticking to a raw budget … he says:
Shop around whether online or at all your local health food and grocery stores….you’d be shocked at some of the price differences you’ll come across and making friends with all the produce managers at your local grocery stores, I’ve received a lot of produce at a discounted price by talking with my produce managers and letting them know I was interested in picking up produce in bulk and also that I’d be interested in taking any over-ripe bananas off their hands ..sometimes I’ve received them for free or received a 50lb box of bananas for $6!! Those are two of my fave raw budget tips!
Garden Salad with Sweet Onion Dressing

serves 2 ~ $2.13 per serving


1/2 head romaine ($.95)
1/2 bunch (or bag) spinach ($1.50)
12 radishes ($1.00)
2 medium onions ($.30)
2 cloves garlic, pressed
2 tablespoons olive oil ($.20)
3 tablespoons agave ($.30)
1/2 teaspoon salt
1/2 teaspoon black pepper

The spiciness continues. There was an onion dressing I remember using a long time ago and I thought maybe I’d try to replicate it to go with this salad of greens, radishes and onions. It was perfect.

For the dressing, puree 1/2 onion, the garlic, agave, olive oil, salt, black pepper and a sprinkle of crushed red pepper. It can be hard to make this in such a small batch because the blender just doesn’t work on such small amounts. I get around that by using a pint sized canning jar attached to the blade part of my blender. But, you could easily double or triple the amount and it should store in the fridge for at least a few days.

The salad is just the romaine and spinach tossed with thinly slices radishes and onions and topped with the onion dressing and some more red pepper flakes.


calories: 280
fat: 15 gr
carbs: 38 gr
protein: 5 gr
Lime in the Coconut Tarts

8 tarts ~ $1.11 per serving

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)

These are just insanely good. I really don’t think there’s a conventional dessert that could be any better tasting than these.

They certainly didn’t last long in these parts, although theoretically they can be covered and frozen for up to a week.

Make the crusts first. In a food processor with the “S” blade, process the dates until mush. Add the coconut, coconut oil, agave, and salt and process until it begins to clump. Last, add the walnuts and process until the walnuts are fully incorporated and the mixture sticks together.

I used paper cupcake cups and a cupcake pan … the paper lined pans seemed to make just about perfect sized tarts. Divide the crust mixture evenly into and press into the bottom and sides of eight paper lined cupcake cups. Put in the freezer for about a half hour, until firm.

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.

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.

Spoon the filling into the tart crusts and chill well before serving.

calories: 395
fat: 24 gr
carbs: 43 gr
protein: 3 gr
Total cost for the day: $5.83
total calories: 1,315
total fat: 107 gr 
total carb: 127 gr 
total protein: 22 gr

Strawsome Giveaway Winner!
I use this random number generator for my giveaways … and go by comments in the order they were made.
And the winner of the Strawsome giveaway is … #29
Bitt, from a Bitt of Raw!

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17 Responses

  1. Fabulous news, congratulations Bitt! 🙂

    I would LOVE IT if you could courier over a blueberry fool and a lime in the coconut tart please


  2. bitt of raw says:

    who me? winner? thanks! i needed some new ones.

  3. Yum, yum, delicious!

    Congrats on the win Bitt!

  4. HiHoRosie says:

    Sorry to hear about your ill family member – hope they're on the mend!

    Congrats to Bitt!

    I'm glad you reposted this because your burger recipe sounds great! I'll have to try that. 🙂

  5. Rick says:

    congrats to Bitt, i was holding out to win, now i get to spend some money at strawsome instead 😀

  6. Anonymous says:

    Hi, I've been looking at all your yummy recipes recently, they look so good! Both my blender and food processor are broken right now, but as soon as they're fixed I'm going to whip up some of your food.

    I just have a question though. Your calorie counts are so low! Do you worry about slowing down your metabolism and not being healthy?

  7. Antony, I'd love to!

    Bitt, congrats … I just love these straws.

    Hey Nicole! 🙂

  8. Heidi, thanks … it's my dad. He's pretty sick, but I think he maybe out of the woods … I'm hoping.

    Rick, you'll love Strawsome's straws … they're great!

  9. Anon,

    I only post what a certain amount of ingredients cost me personally and how many calories, fat, carbs and protein are in what would be about one serving … everyone has to figure out what their own optimal calorie intake is for them … it's going to be different for everyone.

  10. Lori says:

    Just found your blog and I love it! What wonderful recipes you have! Delicious to the cupcake, by the way!

  11. Laury Ann says:

    I wanted to tell you that you make everything look SO GOOD! I love this blog and added it to my page! I finally got the Vitamix, and now I am seeing a lot of raw recipes using a dehydrator :/

    Are there any alternatives to some of those recipes? I don't have the room or the funds to invest in another gadget…I thought you might be a good person to ask!

  12. Angelique says:

    Lisa: hope your dad feels better soon. Also wanted to tell you I loved checking out your art site — VERY cool art!

    Bitt: Congrats! Hopefully we'll see you sippin' your new straws on your blog.

  13. Ms.Erika says:

    Hi Lisa,

    I hope your dad is out of the woods. I appreciated that you felt responsible for posting something for your readers, but I'm also glad that you did a quickie repeat of some recipes so you could concentrate on truly important things. 🙂

    I also wanted to note, again, how great your ebook is! I've made that chocolate cake at least 6 times now and rave about it everyone! I've got your sweet and simple basic cookies in the dehydrator right now and they smell DIVINE. Since I only have a small round dehydrator (right now), I halved the batch and still have some batter left. I'm contemplating topping the next batch with some cacao nibs…. mmmm….

    Whoops, sorry about the drool. Just wanted to let you know that I love your recipes and I hope things are going well. 🙂

  14. Laury Ann, now that it's getting warm (in some places anyway!) you can set things out in the sun to dry … or use an oven that's been turned on the very lowest setting and then shut off … it will stay warm and dehydrate things for a while.

  15. R. Ramesh says:

    lisa..hiii.thanks 4 yr kind words ya..praying that yr relative gets well soon…do stay connected…your blog is good..as i am also a veggie i would keep visiting..cheers and best wishes always friend..:)

  16. shannonmarie says:

    Congrats to Bitt. I know she's going to love them and probably blog about them.

    I love using bananas in place of some of the nuts in creamy recipes. I think that is why I prefer banana n'ice cream to the coconut/cashew-based stuff, although I just bought a pint of the Blue Mountain kind when I found it out shopping the other day.

    Mmmm … now you have me craving a veggie burger. I can't believe this whole menu is that economical.

    Nice shout out to Rory. That's a wonderful b-day present to him 🙂

  17. JennShaggy says:

    Thanks! Her recipe looks great…I can't wait to try it either.

    All this food looks amazing! Mmm. I'm hungry now.