Raw Food Recipe Menu: June 22, 2014

Happy Summer! Yes, summer’s finally here. Or so the calendar says. It’s still feeling a bit chilly here in Michigan, but I’m optimistic that warmer days are on the way. They are, right?? Right … ??


Froodle aka Fruit Noodles 
serves 2 ~ $2.23 per serving


  • 1 papaya ($1.29)
  • 1 mango ($.88)
  • 1 cucumber ($.31)
  • 1 medium onion ($.10)
  • 1 avocado ($.88)
  • crushed pepper flakes
  • papaya seeds
  • 2 tablespoons lime juice ($.40)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave or date syrup ($.40)
  • 1/2 teaspoon salt or to taste
  • pinch cayenne

Yes. I meant to put the Froodles as breakfast and the smoothie below for lunch. In my opinion, just like Fight Club but with better food, the first rule of RAW is “there is no rules.” Want pie for breakfast? Have pie. Or Froodles.

 Who doesn’t like making up names
for raw recipes? I sure enjoy it … almost as much as I like fruit
noodles. Froodles were inevitable.

Peel and then shave, grate or cut the papaya, mango and cucumber into small, noodle like strips and arrange on plates (this is how I cut my noodles).
Sprinkle on some finely diced onion , chopped avocado, crushed pepper
flakes, and papaya seeds (they have a slightly peppery taste). Then,
whisk together the lime juice, olive oil, agave, salt, and cayenne until
emulsified. Spoon over the fruit noodles.

nutritional information:       calories: 401      fat: 25 gr      carbs: 47 gr      protein: 5 gr


Kitchen Sink Smoothie
serves 2 ~ $1.70 per serving

  •  2 big handfuls greens (kale, romaine, etc) ($.75)
  • 3 bananas, sliced and frozen ($.75)
  • 1 cup blueberries ($1.00)
  • 2 tablespoon ground flax seeds ($.20)
  • 4 tablespoons hemp protein powder ($.90)
  • about 2 cups water for blending

I’m pretty sure I put just about
everything I had in this, hence the name “(everything but the) Kitchen
Sink Smoothie!”

My blender is small and weak, poor thing (but has lasted forever), so I
blend my greens first. If you don’t have a VitaMix or other high powered
blender, this might work better for you, too. They get pretty smooth if
I process them for a minute or two.

I also used Manitoba Harvest Hemp Pro 50, 50% Protein Powder, 32-Ounce which is my favorite hemp powder. Manitoba Harvest leaves all the good omega-3s intact.

Just blend everything well until smooth and serve.

nutrition information:      calories: 342      fat: 9 gr      carb: 60 gr      protein: 14 gr      fiber: 13 gr


Taco Salad
serves 2 ~ $3.55 per serving
  • 1/4 cup walnuts ($1.00)
  • 1 large tomato ($1.00)
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 head romaine ($2.30)
  • 1 medium onion, thinly sliced ($.20)
  • 1 small jalapeno, sliced
  • 1 ripe avocado ($.1.00)
  • black olives ($.50)
  • green olives ($.50)
  • 4 tablespoons cashew cream ($.60) {recipe below}

  • Make the walnut taco meat first and set aside.
  • In a food processor fitted with an “S” blade, pulse the walnuts,
    half a tomato, cumin, and salt until chopped but still a little chunky.
  • To a bed of chopped romaine, add the walnut taco meat, the other
    half of tomato (chopped), sliced onion, a bit of sliced jalapeno,
    chopped avocado, and olives. 
  • Top with a couple scoops of cashew cream.

cashew cream
  • 1/2 cup cashews ($2.00)
  • 1/2 cup water
  • 1 tablespoon lemon juice ($.20)
  • 1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store
leftovers in an airtight container in the refrigerator for up to three

nutritional information:       calories: 398      fat: 30 gr      carb: 26      protein: 13


Simple Raw Vegan Chocolate Frosted Brownie … for Two
serves 2 ~ $1.65 per serving

90% of Americans have at least some chocolate nearly every day, and
it’s usually thought of as a guilty pleasure rather than a healthy
indulgence. However, there are health benefits to be had from chocolate,
especially when the unhealthy ingredients are left out.

Did you know?

has more antioxidants than blueberries, green tea, and red wine, and
nearly eight times the antioxidants found in strawberries.

Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.

Cacao contains antibacterial agents that fight tooth decay.

chocolate triggers the release of endorphins, the body’s endogenous
opiates and the feel good chemicals responsible for the “runner’s high.”

By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!



  • 1/2 cup cashews ($1.00)
  • 1/2 cup raisins ($.75)
  • 4 tablespoons cacao powder ($.80)
  • 1/2 teaspoon vanilla ($.05)
  • pinch salt


  • 1 tablespoon coconut oil ($.10)
  • 1 tablespoon agave ($.20)
  • 2 tablespoons cacao powder ($.40)
shredded coconut for topping


  • In a food processor fitted with an “S” blade, process the cashews until finely ground and powdery (but not oily).
  • Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. 
  • Press the brownie mixture firmly into the mold of your choice. I
    used a rectangular miniature tart pan with a removable bottom. Release
    onto a plate.
  • For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. 
  • Spread on brownie and top with coconut flakes. 
  • Find a special friend to share it with!
nutritional information:      calories: 429     fat: 25 gr      carb: 55 gr     protein: 10 gr 

“There’s nothing better than a good friend, except a good friend with chocolate.” 

~ Linda Grayson, “The Pickwick Papers”

Total cost for the day: $9.13

total calories: 1,570
total fat: 89 gr

total carb: 188 gr
total protein: 41 gr

How is the beginning of summer going in your neck of the woods? Leave a comment below. I’d love to hear from you!


2 Responses

  1. Anonymous says:

    Hi, Lisa. Warmer days are on their way. That frosted brownie looks good!