Raw Food Recipe Menu: January 13, 2013

by Lisa Viger · Published January 14, 2013 · Updated October 3, 2019

Breakfast

Avocado Eggs and Cantaloupe

serves 2 ~ $2.42 per serving

2 zucchini ($1.00)

1 tablespoon olive oil ($.10)

1 tablespoon agave ($.10)

1 tablespoon balsamic vinegar ($.10)

1/2 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon liquid smoke

1/2 cantaloupe ($2.05)

2 avocados ($1.49)

2 tablespoons agave ($.20)

salt and pepper

I
love avo eggs, and the sweet cantaloupe and savory zucchini strips
really go well together. The zucchini strips need to be made a little
bit ahead of time. I dehydrated mine just long enough to soften them,
about two hours. These can be dehydrated overnight and put together the
next morning.

Peel
the zucchini and slice into very thin strips. This can be done on a
mandoline slicer or with a sharp knife. In a small cup, whisk together
the olive oil, agave, balsamic vinegar, salt, onion powder, garlic
powder, and liquid smoke. Pour over the zucchini strips (a lidded
container works well, I use a zip lock box). Once coated, lay the
zucchini on lined dehydrator sheets and dehydrate at 105 degrees
overnight, or until softened.

To
assemble, just slice the cantaloupe and wrap with the softened zucchini
slices. Cut the avocados in half, put a dollop of agave in the center,
and sprinkle with a bit of salt and pepper.

calories: 411

fat: 27 gr

carbs: 42 gr

protein: 5 gr

Lunch

Zucchini Pasta with Marinara Sauce

serves 2 ~ $1.79 per serving

2 ripe tomatoes ($1.00)

6 pieces sun dried tomatoes (see below for how) ($1.50)

1 small onion

1/2 red bell pepper ($.50)

 1 tablespoon coconut nectar ($.18)

2 tablespoons olive oil ($.20)

1 teaspoon dried basil ($.10)

1 teaspoon dried oregano ($.10)

1/2 teaspoon salt

1/4 teaspoon pepper

2 medium zucchini, noodled and marinated ($1.00)

This
marinara sauce tastes just like I remember Spaghetti-Os tasting. I
haven’t eaten them in many years, so excuse me if my memory isn’t
totally accurate. A little bit of sweetness is the trick, I think.

Puree
the sauce ingredients in a food processor fitted with an “S” blade.
Let process for a few minutes until very creamy (or don’t process as
long if you like it more chunky, but it won’t be like Spaghetti-Os!).

Make
noodles in your usual way from the zucchini. I marinated mine for
about an hour in a tablespoon of the basil and oregano flavored olive
oil from last week, with a bit of salt. Serve with the marinara sauce
and a dash of basil and oregano.

 

calories: 286

fat: 15 gr

carbs: 62 gr

protein: 7 gr

Dinner

Hummus Pizza

serves 4 ~ $1.80 per serving

crust

1 cup ground flax seeds ($.50)

1/2 cup whole flax seeds ($.30)

1 cup water

6 carrots ($1.20)

1 red bell pepper ($.59)

1 medium onion ($.05)

2 cloves garlic

1/2 teaspoon salt

1/4 teaspoon cayenne

hummus

2 zucchini, peeled and chopped ($1.29)

2 tablespoons tahini ($.20)

1 tablespoon olive oil ($.10)

1/2 onion, chopped

1 teaspoon cumin

1 clove garlic

1/2 teaspoon salt

toppings

1 tomato, sliced ($2.00)

1 onion, thinly sliced ($.05)

4 oz mushrooms, marinated and dehydrated (optional) ($1.10)

This
doesn’t taste like traditional pizza, and it’s also not quite like a
tostada … but I’ve called it pizza because that’s what it looks like.

The
crust can be started the evening before and left in the dehydrator to
get crispy. Start by soaking the ground and whole flax seeds in the one
cup water. They will get gelatinous and this is what helps hold the
crust together. 

While
the flax is soaking, in  food processor fitted with an “S” blade,
process the remaining crust ingredients until smooth. Stir into the
soaked flax. Spread thinly on teflex or plastic covered dehydrator
trays.

Let
dehydrate for a couple hours, then score into desired shapes and flip.
Peel the sheet off the back of the crust and let it finish drying on
the screen.

To make the hummus, simply process all the ingredients in the food processor with the “S” blade until very smooth.

Assemble the pizzas by breaking the crusts long the score lines, spreading on a layer of hummus, and adding the toppings.

 

calories: 351

fat: 25 gr

carbs: 23 gr

protein: 12 gr

Dessert

Pizza Pie

serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)

3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)

1/2 cup water

 1 tablespoon agave ($.10)

1/4 teaspoon salt

3/4 cup strawberries ($1.50)

2 tablespoons agave ($.20)

2 bananas, grated ($.30)

1 kiwi, sliced and quartered ($.45)

This
is such a fun dessert! To make the crust, in a food processor fitted
with an “S” blade, process the walnuts and raisins until they’re ground
up fairly well and start clumping together. Press into a dinner plate or
pie plate (or a small pizza pan!). 

In
a bullet type blender, puree the cashews, water, agave, and salt until
creamy, which takes a few minutes. Once blended, pop in the freezer to
chill for a few minutes. 

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To
assemble, spoon a layer of cashew cream on the crust, spreading almost
to the edge of the crust. Spoon a layer of strawberry puree on top of
the cashew cream. Sprinkle the grated bananas over the strawberry puree
(the bananas will be a bit gooey, so it takes a bit of finessing). Top
with the cut kiwi. Let chill in the refrigerator for at least an hour
before cutting into pizza shaped wedges and serving.

calories: 445

fat: 24 gr

carbs: 58 gr

protein: 9 gr

Total cost for the day: $7.52

total calories: 1,493

total fat: 91 gr

total carb: 185 gr
total protein: 33 gr