January 3, 2010

Mango Chutney in Cucumber Cups

2 servings ~ $2.07 per serving


1 mango ($1.69)
2 cucumbers ($1.50)
1 medium onion ($.25)
1 jalapeno ($.10)
dash red pepper flakes
salt & pepper to taste

mint leaves for garnish, optional

2 tbsp olive oil ($.20)
2 tbsp agave ($.20)
2 tbsp apple cider vinegar ($.20)

I love spicy things for breakfast, especially when it’s as cold as it has been … down to 5 degrees last night. Brr. So, with being mostly raw, I’ll take some heat wherever I can get it.

Dice the mango and onion finely. Mince the jalapeno. Combine in a bowl and add the red pepper flakes, salt and pepper, olive oil, agave and vinegar. Stir.

Peel cucumbers, especially if not organic, and slice into 1 inch pieces. Use a teaspoon or melon baller to scoop out the seed cavity in the cucumber slices, leaving a cup like depression. Fill with the mango chutney and garnish with a spring of mint, if desired.

calories: 307
fat: 29 gr
carbs: 70 gr
protein: 4 gr

Fennel Salad

2 servings ~ $2.75 per serving

1 bulb fennel ($2.69)
1/2 head romaine ($.95)
1 orange ($.50)
1 medium onion ($.25)
1/4 cup raisins ($.50)

2 tbsp olive oil ($.20)
2 tbsp agave ($.20)
1 tbsp apple cider vinegar ($.10)
1 tbsp balsamic vinegar ($.10)

salt & pepper to taste

I think fennel is like cilantro, you either love it or hate it. It’s also known as Anise, and tastes like licorice. I don’t like licorice. But if I did, this would be an excellent salad. The licorice lovers I taste tested this on seemed to enjoy it.

Clean away any damaged outer leaves from the fennel bulb. Cut in half and slice thinly. Chop romaine and slice onion. Peel and section orange. Place all in a bowl. Add raisins. Mix up the dressing ingredients, which are the agave, oil and vinegars. Whisk until creamy and emulsified and toss.

calories: 365
fat: 14 gr
carbs: 58 gr
protein: 6 gr

Stuffed Mushrooms
2 servings ~ $2.27 per serving


12 oz button mushrooms ($2.49)
2 ribs celery, minced ($.30)
1 carrot, grated ($.10)
1 medium onion, minced ($.25)
1 small zucchini, grated ($.65)

2 tbsp olive oil ($.20)
2 tbsp agave ($.20)
2 tbsp balsamic vinegar ($.20)
2 cloves garlic, pressed ($.10)
1 tbsp basil ($.05)
salt & pepper

I love mushrooms and so, for me, this is just an amazing dish. Dehydrating for a bit softens and warms the mushrooms and filling nicely.

Gently clean and remove the stems from the mushrooms. Some people brush any dirt off mushrooms with a soft cloth, but I usually wash my mushrooms with water. Mince the stems and set them aside, because they’ll go into the filling.

Grate the carrot and zucchini and mince the onion and celery. Fine ingredients are easier to get in the mushroom. Mix these together with the olive oil, garlic, basil, agave, balsamic vinegar, minced mushroom stems and salt and pepper and stir well.

Use a teaspoon and fill the hollow in the underside of the mushroom. Place on teflex, plastic or parchment sheets and gently dehydrate for about 3 hours, or until warm and slightly softened.

calories: 266
fat: 14 gr
carbs: 34 gr
protein: 7 gr

Banana Split with Chocolate Fudge

2 servings ~ $.93 per serving


2 bananas, frozen in chunks ($.30)
2 tbsp cocoa or cacao powder ($.20)
pinch salt
water for blending

1 banana, sliced in half both ways ($.15)

fudge sauce

3 tbsp agave ($.30)
3 tbsp olive oil ($.30)
2 tbsp cocoa or cacao powder ($.20)
pinch salt

4 chopped strawberries ($.20)
2 tbsp chopped walnuts ($.20)

mint leaves for garnish

This chocolate sauce is like the really thick fudge found in jars. Very yummy with banana ice cream over sliced bananas.

Mix up the sauce first. It only takes a minute. Stir together the agave, olive oil, cocoa/cacao powder, and salt. Stir well until creamy and gooey and set aside. I suppose a bigger batch would last quite a while in the refrigerator, since there’s really nothing in it to go bad. But I can’t imagine it lasting even a day around here.

Put the frozen banana chunks in a food processor with a pinch of salt and the 3 tbsp cocoa or cacao powder (omit the cocoa and add a couple tsp of vanilla instead, if desired). Add just enough water to help process. It takes a bit of scraping down the sides, but this will churn up into smooth, creamy, soft serve ice cream.

Slice the bananas into bowls, using a half banana for each serving. Put on a few scoops of the chocolate ice cream. Top with the chocolate fudge sauce, strawberries, and walnuts.

calories: 480
fat: 26 gr
carbs: 134 gr
protein: 8 gr

Total cost for the day: $8.02
total calories: 1,418
total fat: 83 gr

total carb: 296 gr
total protein: 25 gr

I hope everyone has had an amazing start to this new year and new decade. How exciting! I’m going to try to do some Raw on $10 videos this week. I may do one or two for Bunny over at RawFu. If you haven’t been over to RawFu and tried one of Bunny’s 100 day challenges, I highly recommend it. I’ve been a member there since it began and have found tremendous support and community there. A new challenge has just started there, focusing on whole health.

Next week, I’ll have some amazing and gorgeous recipes from the even more amazing and gorgeous Kristen, from Kristen’s Raw.

See you then 🙂

19 Responses

  1. Jodi Clark says:

    I am a new convert to your blog! I love it! I love the simplicity of the dishes and love how you subscribe and photograph everything. Love it, Love it! And your artwork- simply beautiful! Thanks for sharing of yourself.

  2. Lisa Viger says:

    hi jodi, ty … glad you're here … and you know i'm loving your blog as well! … xoxo

  3. Gena says:

    As usual, an inspiring and delicious day!

  4. You are so creative with your food. I really love your blog. And the banana split…OMG!

  5. Hi Lisa, You always surprise me! I've never thought of a breakfast like that but with the weather as cold as it is at the moment I get it. Will definitely try the others, especially the mushrooms and the dessert xoxo

  6. Anonymous says:

    Hey Lisa….alongside my trying to eat raw till dinner most days…I have allotted Saturdays to be my "all raw" day. And I know JUST where I am going to get my inspiration from.

    So in advance THANK YOU . I don't yet have a dehydrator so I will be very careful in my oven for now…

  7. plabos01 says:

    I love this. I just started with raw food. It's been a week. My nose is clear. I'm not tired. I'm not hungry. I miss hot food though.. But I love your recipes. They look so yummy. Can't wait to try. Will let you know when I do..

  8. Lisa Viger says:

    antony, the spices can really warm things up! … & i'm SO glad you're doing videos for rawfu! … rawstar, the chocolate fudge was truly OMG

  9. Lisa Viger says:

    ty gena 🙂 … mariposa, i think low oven can be a very good dehydrator … plaboso, yes, it can be challenging to miss warm foods … but with a dehydrator, you can warm up a lot of foods … like the stuffed mushrooms … they were pretty warm … not hot, but warm … 105 degrees is pretty comfortable for food … it's FREEZING where i live (michigan) and the spices and dehydrator really help … xoxo

  10. Morna says:

    What a delicious day … I want to try all of those recipes. Thank you! 🙂

  11. KombuchaCHIC says:

    Very, very cool! Those stuffed mushrooms look wonderful!

  12. OrganiKooK says:

    Wow! Not only is your presentation and photography gorgeous, the recipes are sublimely simple. Not too sweet either (except for dessert). That is the problem that I have with raw foods- no hot soup, too many sweet foods, and too many nuts. Your combinations provide the right balace of savory and spicy heat.

  13. bitt says:

    banana split! mmmmm!

  14. Ok so I am totally new to the raw thing. I have been a vegetarian for many years, but I am slowly transitioning into all raw. Your blog is my absolute favorite so far. Its so helpful because I am not very creative in the kitchen.
    I have a question about your fudge sauce…what kind of olive oil do you use? I made the chocolate "ice cream" and I am hooked. I love it better than regular ice cream..which I haven't eaten in forever…but this is absolutely delish!

  15. Lisa Viger says:

    believe, welcome to raw foods! yes, slow is the way to go … i use bertolli extra virgin olive oil … and i would assume it's not raw … if you're a stickler for raw oils, you can usually use flax oil instead if the difference in flavor won't be an issue (i think the fudge would be great with flax oil) … also, the folks at http://www.livingtreecommunity.com/ have an excellent raw olive oil …

  16. Anonymous says:

    I freaking love this blog. I have been looking for simple raw food ideas forever and I keep reading these books and blogs and things and all the recipes they have are made up of 30 ingredients or more and half of them I don't enjoy or have never eaten before, BUT your stuff I can do. Thank you so much.

  17. Hidalgofoods says:


    I love your blog. Since my family only wants raw food. We started collecting raw foods, and tried different spices .

  18. lydzirose says:

    There's no Need to eat cooked Sugar!!

    ~ the Other week I heard a Raw food Radio Show and Angelina Elliot talked about Blending about 25 dates with some water and Sweetening food with other fruits!

    ~ I Thought that was a really good Idea!

    ~ too many Dates might not suit the Budget, though! ;0 )

    God Bless you Always,

    Lydia Xx xxxxxxxxxxx>

  19. Gina-Marie says:

    Did a search through your site for "fudge" and came upon this. I just made the banana split and it is SOOOOOO good. I could sit and eat and a huge bowl of the fudge sauce.