serves 2 ~ $1.75 per serving
4 apples, sliced thinly ($2.00)
2 tablespoons agave or other liquid sweetener ($.40)
tablespoon lemon juice ($.10)
1/4 teaspoon cinnamon
4 dates ($1.00)
2 tablespoons water
It’s beginning to look a lot like Christmas! We had several inches of snow and everything is white … and cold.
It doesn’t seem like it would be, but this is a good time for bargain
hunting at the grocery store. Practically everything was on sale this
week. Apples, citrus, and tropical fruits can be found on sale at
excellent prices this time of year.
For the apple slices, it works
out well to toss them in the dehydrator the night before. By morning,
they’re done. Just whip up a bit of sauce, if desired, and enjoy.
Slice six apples about 1/8 inch
thick, removing the seeds and any hard bits in the center. In a medium
bowl, whisk together the agave, lemon juice, and cinnamon. Add the apple
slices and toss to coat well. Lay out on dehydrator sheets (I used
unlined ones) and dry overnight. They’ll be leathery when warm and will
get crisper as they cool off.
The sauce is just a couple dates and water for blending. I used a small bullet type blender and processed them until smooth.
fat: 1 gr
carbs: 100 gr
protein: 2 gr
serves 4 ~ $2.10 per serving
3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)
salad really got rave reviews around here. The cashew mayo adds just
the right amount of creaminess. It’s super easy to make, too.
Combine the apples, celery,
pecans, cranberries, grapes and mayo in a large mixing bowl and gently
toss to combine. This recipe can be stored in the refrigerator, but it
is recommended to eat within 8 hours of making. Serve on a bed of
*for the cashew mayo:
1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)
everything but the oil to a Vita Mix or other blender, processing on
high until creamy. Starting at a lower speed, drizzle the olive oil
through the hole in the top of the blender lid. This mayo should keep
for a couple of weeks in the refrigerator or for several months if
stored in a freezer bag in the freezer.
fat: 40 gr
carbs: 31 gr
protein: 5 gr
Bok Choy Stir Fry
serves 2 ~ $2.86 per person
1 head bok choy, chopped ($1.89)
8 oz mushrooms, sliced ($2.29)
1 red bell pepper, thinly sliced ($.79)
1 medium onion, sliced ($.05)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
3 tablespoons balsamic vinegar ($.20)
1/2 teaspoon salt
Bok choy is my new favorite
vegetable, and we’ve been enjoying it both raw and cooked very often
lately. Again, this is a super simple recipe. Add the bok choy,
mushrooms, red bell pepper, and onion to a lidded container or bowl.
Whisk together the olive oil, agave, balsamic vinegar, and salt, and
pour over the veggies and toss to coat.
Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.
fat: 21 gr
carbs: 33 gr
protein: 8 gr
serves 2 ~ $1.45 per serving
1/4 cup walnuts ($.50)
1/2 cup raisins ($.50)
6 dates, soaked ($1.20)
1/4 cup pecans ($.70)
a food processor with an “S” blade, process the walnuts and raisins
until they are crumbly and stick together. Press into a small tart plate
(the one I used is 5 inches diameter) and chill. Then in the food
processor again, puree the dates with a tiny bit of the soak water until
they form a gooey paste. Spread into the crust and top with pecans.
The amounts can be easily increased to make a larger pie for a more conventional sized dessert.
fat: 17 gr
carbs: 80 gr
protein: 5 gr
Total cost for the day: $8.16
total calories: 1,584
total fat: 79 gr
total carb: 244 gr
total protein: 20 gr
Just an FYI … this year’s edition of
Raw for the Holidays
(created by Penni Shelton and Raw Food Rehab members)
is now available …
just click the image below!