February 20, 2011

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.

 

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