August 21, 2011
![[zdivider.jpg]](https://www.rawon10.com/wp-content/uploads/2011/08/zdivider-5.jpg)
Breakfast
White Chia Smoothie
serves 2 ~ $.95 per serving
8 tablespoons white chia seeds ($1.00)
2 cups water (or white tea, cooled)
2 tablespoons coconut nectar or other liquid sweetener ($.40)
4 tablespoons blackberry puree ($.50)
I’ve been really enjoying chia lately. Natural Remi -Teas sent some white chia seeds recently as well as some wonderfully fragrant white tea, and this smoothie is what I made with them. I really like the prices at Natural Remi – Teas. The white chia is just $5.50 a pound.
Tea steeped in boiling water isn’t raw, and I avoid pretty much all caffeine myself, but plain water worked really well for this, too.
In a blender, soak the chia seeds in the cooled tea or water for about twenty minutes. Add the remaining ingredients and process until smooth and chilled. I don’t like blackberry seeds, they drive me crazy, so I strain the blackberry puree through a wire mesh strainer. Save a few tablespoons of the blackberry puree for dessert later.
calories: 244
fat: 9 gr
carbs: 38 gr
protein: 6 gr
Lunch
Coconut Cashew Soup
Serves 2 ~ $4.04 per serving
4 tablespoons artisana coconut butter ($2.20)
4 tablespoons artisana cashew butter ($2.35)
1 1/2 cup water
3 dates ($.60)
2 tablespoons cilantro leaves ($.10)
1 clove garlic
1 teaspoon red pepper flakes
1/4 teaspoon cayenne
juice of one lime ($.50)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cucumber, sliced into noodles ($.89)
1/2 avocado, chopped ($.88)
1 medium onion, minced
2 stalks celery, minced ($.20)
small bunch cilantro leaves ($.05)
1 cup cherry tomatoes, halved ($.30)
red pepper flakes
Oh. Yeah. Coconut butter is divine. Artisana makes organic, raw and vegan nut butters and coconut products. They provided some of their coconut butter and nuts butters for me to try, which are great straight from the jar and worked out really well in this easy and convenient soup.
In a blender, process the coconut butter, cashew butter (almond butter will work as well), water, dates, cilantro, garlic, red pepper flakes, cayenne, lime juice, salt and pepper. Puree until as smooth as possible.
Cut the cucumber into noodles and put in bowls with the avocado, celery, cilantro, and cherry tomatoes. Using a wire mesh strainer, strain the coconut and nut butter soup base. This will take out any larger pieces of dates or spices. A higher powered blender may make this step unnecessary. Add a sprinkle of red pepper flakes.
calories: 537
fat: 44 gr
carbs: 33 gr
protein: 11 gr
Dinner
Hasta La Pasta
serves 2 ~ $.95 per serving
2 small zucchini, noodled ($1.39)
1 cup cherry tomatoes, halved ($.30)
2 tablespoons olive oil ($.20)
salt
pepper
red pepper flakes
This is just a very basic zucchini noodle recipe. Use a vegetable peeler or spiral slicer to cut the zucchini into noodles. Another option is to simply grate the zucchini. Top with cherry tomatoes and olive oil, and add salt, pepper, and red pepper flakes to taste.
calories: 244
fat: 18 gr
carbs: 16 gr
protein: 5 gr
Cooked
Spaghetti Squash
It’s not raw, I know, but I wanted to show you these amazing spaghetti squash noodles. Spaghetti squash grows very easily from seed, even where there are short growing seasons. I was surprised at how easy and prolific they are. After being cured, they can be stored for several months. They are commonly available at most grocery stores as well. I’m really pleased with how well these grew and now have a pantry full. It’s really not possible, as far as I know, to eat these raw. So, I’ve made them cooked. Done in the oven at 350, the inside will not get any hotter than 212 degrees, so they are basically steamed.
To prepare, simply place the squash on a baking sheet in the oven at 350 degrees for an hour and twenty minutes. Remove from oven, let cool slightly, then cut in half. Remove the seeds with a spoon. Then, using a fork, scrape the squash flesh. It will come apart in noodle shaped strands … and it makes a lot. These strands can be used like any vegetable or grain pasta. Here, I’ve added the same things as I have to the zucchini noodles above. The nutritional information in cooked spaghetti squash pretty much the same as zucchini.
Dessert
Plum Pie
serves 3 ~ $2.47 per serving
1/2 cup walnuts ($1.00)
1/2 cup raisins ($.85)
3 plums, sliced thinly ($3.00)
3 tablespoons coconut butter ($1.65)
2 tablespoons coconut nectar ($.40)
banana ice cream ($.50)
blackberry puree
In a food processor fitted with an “S” blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.
In the food processor, again with the “S” blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top.
This goes really well with a bit of banana ice cream and a bit of blackberry puree.
calories: 396
fat: 19 gr
carbs: 60 gr
protein: 6 gr
Total cost for the day: $8.41
total calories: 1,421
total fat: 90 gr
total carb: 147 gr
total protein: 28 gr
total protein: 28 gr
SO beautiful! ♥
It might be because I'm juicing at the moment but there is nothing I wouldn't love to eat here Lisa – absolutely delicious!
A devine menu.
fabulous and sharing as always!
Beautiful.
BTW you can eat uncooked spaghetti squash… it's absolutely delicious.
Wow. Love spaghetti squash. Guess you didn't use Mila chia seeds 🙂 OR it would have been MORE $$$$
I was "wowwing" the price of Artisana, which I buy all the time. However, I don't break the price down like that and now I have utter & sheer guilt!!
But you obviously don't eat 1/2 a container of any of their stuff at one time! I have a hard time restraining myself from their tahini!
That is a stunning bowl of soup, I could jump right in!!!
Cannot wait to try your recipe–the plum pie/tart too!!
Peace and Raw Health,
Elizabeth
Lisa,
Recently discovered your site. Your simple, yet elegant approach to raw food is inspiring and uplifting. Your raw food creations bring us closer to connecting with food as nature has blessed. I also plan to purchase your e-book, when the budget allows.
Also, may I ask how do you determine the nutritive values for the dishes you create? Do you use a tool or program? Please let me know. Providing meals for my family which includes several young children, two growing adolescents my husband, I would like to know that my raw meal are providing the necessary nutrients to meet the varying needs of members at different developmental stages.
Thanks
i just made the coconut cashew soup for lunch. omg it was SOOOO good! and filling! i'm already looking forward to having the other half for dinner! thanks for the great recipe!