January 22, 2012

Breakfast
Kale Juice Smoothie


serves 1 ~ $1.83 per serving

1 cup kale juice ($.90)
2 bananas ($.30)
1 tablespoons nutribiotic rice protein powder ($.63)
water for blending
6 ice cubes

I like kale smoothies well enough, but sometimes my less than VitaMix
blender doesn’t blend it as smoothly as I’d like. So, for this, I
started with juiced kale.

Add all ingredients to a blender and puree until smooth and creamy.

Also, I added some Nutribiotic Rice Protein Powder
to the smoothie since I’ve been trying to get in a bit more protein
lately. The company sent me a generous supply and I really like this
powder, although it may not be raw (processed at low temperatures is
what the company says). It’s not gritty and has practically no taste and
blends with just about anything. For me, I like that the only
ingredient is  rice protein and a little bit of vanilla.

calories: 364
fat: 4 gr
carbs: 76 gr
protein: 18 gr
 
Lunch
Wilted Greens
serves 2 ~ $2.29 per serving
 1 large zucchini, thinly sliced ($.89)
1 large onion, thinly sliced
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.20)
1/2 teaspoon salt
large pinch cayenne
10 drops liquid smoke 
1 bunch kale ($1.89)
1 small bunch assorted greens ($.69)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
1 tablespoons agave ($.10)
2 cloves garlic, pressed
1/2 teaspoon salt
1/2 teaspoon pepper
Wilted greens seem to be
traditional in just about every culinary history. It’s sometimes thought
of as a German or southern specialty. I like how the wilting process
softens the greens just a little. The dish is usually made with greens
that are wilted by pouring hot bacon and bacon fat over them.This recipe
achieves the same goal in a healthier and kinder version.
To make the “bacon,” put the
sliced zucchini and onions in a lidded container. Whisk together the
olive oil, balsamic vinegar, agave, salt, cayenne, and liquid smoke and
pour over them, coating well. Put the lid on a shake a few times, for
good measure. Pour onto a lined dehydrator sheet and dehydrate for about
two hours at 110 degrees.
Put the kale in a lidded
container. Whisk together the olive oil, balsamic vinegar, agave,
garlic, salt, and pepper and pour over the kale. Massage for a minute or
two to evenly coat. Put the lid on and shake container every so often to
recoat the kale. Let this marinate and “wilt” while the zucchini is
dehydrating. Add the other greens for the last half hour, since they’re
far more delicate than the kale.
Put the wilted greens on a plate and spoon on the zucchini “bacon” and any drippings.

calories: 371
fat: 28 gr
carbs: 29 gr
protein: 5 gr

Dinner
Vegetable Noodle Stew
serves 2 ~ $1.66 per serving
1 ripe avocado ($.88)
2 tomatoes ($1.00)
4 carrots ($.50)
1 onion, finely diced ($.05)
3 stalks celery, finely diced ($.30)
1 medium zucchini ($.59)
1 1/2 cup water for blending
salt and pepper to taste
red pepper flakes
olive oil for drizzling
This is my new addiction. Maybe it’s the cold, rainy weather we’ve been having, but right now this is almost better than chocolate. Is there anything really better than chocolate?
I
still have a freezer half full of frozen tomatoes from my garden last
year, and I’ve used them here. In season, we sell our veganic tomatoes
two for a dollar straight out of our garden and that’s the price I’ve
used here. It’s quite a low price, but it’s such a fulfilling thing to
grow food. This time of year, though, tomatoes are quite expensive in
the stores. I talk about freezing and preserving produce for raw in my
ebook, which is available to the right. I’ve really gotten a lot out of
our raw, frozen produce this winter.
In
a blender, puree until smooth the avocado, tomatoes, carrots, half the
onion, and two stalks of celery. Add as much water as you like to
create the desired consistency. I made mine thick and it was very much
like a stew. Finely dice the other half of the onion and the remaining
celery. Slice the zucchini into noodles using a vegetable slicer or
spiral slicer. I slice the zucchini lengthwise and then use a vegetable
peeler to shave off fettuccine sized noodles.
Divide
the soup between bowls, salt and pepper to taste, and stir in the
diced onion and celery and the noodles. Drizzle with a teaspoon or so
of olive oil and some red pepper flakes, if desired. Extra yumminess
can be had by marinating the zucchini noodles for a few hours using
equal parts olive oil, balsamic vinegar, and agave as a marinade.
 
calories: 292
fat: 15 gr
carbs: 38 gr
protein: 8 gr
Dessert
Pistachio Ice Cream
serves 2 ~ $1.19
1 ripe avocado ($.88)
4 ripe bananas ($.60)
2 tablespoons agave ($.20)
1 teaspoon vanilla extract ($.20)
pinch salt
1/4 cup pistachios ($.50)
Fruit and nuts. That’s all this is, but it feels like a treat … and I think it makes a perfect breakfast. 
In a food processor with the “S”
blade, puree the avocado, bananas, agave, vanilla, and salt until very
smooth. This will take a few minutes. Process in an ice cream maker
until the consistency of soft serve ice cream. Fold in the pistachios
and freeze until firm.
If you don’t have an ice cream
maker, just freeze the puree and stir every half hour or so until it’s
firm, adding the pistachios just before firm.
 
calories: 552
fat: 22 gr
carbs: 92 gr
protein: 8 gr
 
Total cost for the day: $6.97
total calories: 1,579
total fat: 69 gr
total carb: 238 gr
total protein: 39 gr

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3 Responses

  1. D Powell says:

    Your blog has saved my life. U make raw so easy. Thank you!

  2. camillle says:

    awesome! everything is kwl, especially I love stew 🙂