December 23, 2012
serves 2 ~ $2.87 per serving
2 bananas ($.30)
1/2 cup pineapple ($.95)
1 young coconut, meat and water ($3.99)
1/2 cup coconut flakes ($.50)
10 ice cubes
I’m doing a couple recipes today from Bette Shaw. I’ve known Bette for a while online from Raw Fu and Raw Food Rehab. She recently released a superfoods app for iPhone,
which has become one of the top five (sometimes the top one) health
and fitness apps at iTunes. Her app features all sorts of different
superfoods with related information and recipes. Good job, Bette!
I’ve cheated here and not used young coconut in what I made and
photographed (it was still awesome). I have yet to find a reliable and
reasonably priced source for young coconuts and so rarely use them. But I
wanted to show you all this recipe anyway. So, I’ve used the price
Bette pays for coconuts in CT.
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.
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.
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.
make this creamy and hearty, the veggies are marinated and
dehydrated just a bit before making the soup. Chop the broccoli and
onions and add it, along with the sliced mushrooms, to a container.
Whisk together the olive oil, agave, balsamic vinegar, garlic, salt,
and a touch of basil. Pour over the vegetables and shake or toss to
coat. Let marinate for about a half hour. Then pour into solid
dehydrator sheets and dehydrate for about another hour.
make the soup, set aside about a quarter of the marinated
vegetables. Take the rest and put in the blender with the avocado and
water. Puree until very smooth. Salt and pepper to taste if need,
and top with the reserved marinated vegetables and a bit of red
carbs: 30 gr
protein: 9 gr
pieces about 1/8 in thick. In a lidded container (I used a zip lock
box), toss the apples and 1/2 cup raisins with the agave, lemon juice,
cinnamon, and pumpkin pie spice until well coated. Spread out on a
lined dehydrator sheet and dry for about 2 hours, stirring once or
twice. This isn’t meant to dry the apples, but to soften them and let
the flavor intensify.
the “S” blade, process the walnuts and 1 cup raisins until the mix
starts to stick together. This takes a couple minutes. Press the mix
into the bottom and 2 inches up the sides of an 8 inch spring form pan.
Put in the freezer for a half hour to firm.
dehydrator into the chilled pie crust and pour the caramel evenly on
top. Chill for another half hour, if desired. For extra creamy
goodness, serve with a scoop of vanilla banana ice cream.
total carb: 173 gr
total protein: 24 gr