Raw Food Recipe Menu: January 20, 2013

Serves 2 ~ $1.18 per serving

  •  4 bananas, sliced and frozen ($.80)
  • 2 cups almond milk ($.80)
  •  small dash vanilla 
  •  a bit of stevia, if desired
  • 1 cup cherries, sliced ($.75)

This is a fun breakfast and is as
simple as a smoothie in a bowl. Kids especially seem to enjoy the cherries
sliced into rings and floated in the sweet blend of banana and vanilla.

In a blender, process the frozen
bananas, almond milk, vanilla, and optional stevia until very smooth. Pour into
bowls and add the cherry slices. They should rest on top without sinking

Nutritional Information:      calories: 287      fat: 3 gr      carbs: 70 gr      protein: 4 gr

Avocado Soup
2 servings ~ $1.52 per serving

  • 1 avocado ($1.49)
  • 1 cup nut milk ($.40)
  • 2/3 cup water
  • 1 onion ($.25)
  • 1 clove garlic ($.10)
  • 1/2 red bell pepper ($.40)
  • 2 tbsp pumpkin seeds (pepitas) ($.30)
  • 1 tsp olive oil ($.10)
  • salt and pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, nut milk, water,
half the onion, and the clove of garlic in a blender. Puree until very

Add the chopped onion and pepper, and sprinkle with pepitas. Salt and pepper to taste, and add an optional drizzle of olive oil.

nutritional information:       calories: 301      fat: 21 gr      carbs: 28 gr      protein: 6 gr

Portobello Marinara with Pasta
serves 2 ~ $3.70 per serving

This is a warm and hearty dish, sure to satisfy during the colder months.


  • 2 portobello mushrooms ($3.00)
  • 1 large onion, thinly sliced ($.40)
  • 2 tablespoons olive oil ($.20)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 tablespoon agave ($.20)
  • 1 clove garlic, pressed ($.10)
  • 1/2 teaspoon favorite herb blend
  • 1/2 teaspoon salt

zucchini pasta

  • 2 medium zucchini ($1.00)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon lemon juice ($.10)
  • 1 tablespoon agave ($.10)

marinara sauce

  • 1 large tomato ($1.00)
  • 1/2 cup sun dried tomatoes ($1.00)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon basil
  • 1/2 teaspoon powdered garlic
  • 1/2 teaspoon salt
  • salt and pepper


  • Brush
    off the mushrooms with a soft towel. Remove the gills underneath, if
    desired, by rubbing them gently with a finger (they should come off
    fairly easily). Slice the mushrooms into 1/2 inch slices.
  • Whisk
    together the olive oil, balsamic vinegar, agave, garlic, herb blend (I
    used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and
    onion to coat well. Spread out on a dehydrator sheet and dehydrate for
    about an hour.
  • While
    the mushrooms are warming, slice the zucchini into pasta noodle sized
    strips. I keep intending to get a spiralizer, but so far a vegetable
    peeler works well to make noodles. Whisk together the remaining
    ingredients and toss to coat. Let stand for about 45 minutes.
  • In a food processor, fitted with an “S” blade, process all marinara ingredients until very smooth.
  • Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.     

nutritional information:      calories: 338       fat: 21 gr      carbs: 33 gr      protein: 7 gr

Molten Cupcakes 
 serves 3 ~ $1.08 per serving
  • 1/2 cup almonds ($1.25)
  • 4 dates ($.80)
  • 1 tablespoon cacao powder ($.20)
  • 3 tablespoons agave ($.30)
  • 3 tablespoons cacao powder ($.60)
  • 1 tablespoon coconut oil ($.10)

In a food processor fitted with an “S” blade, process the almonds
until they are coarsely chopped. Add the dates and one tablespoon of the
cacao powder. This will come together into a crumbly but sticky pie
crust like texture.

Stir together the agave, remaining cacao powder, and coconut oil.

half the crumbly mix and press into the bottom and up the sides of a
cupcake tin or similar container (I used a small teacup), leaving a well
at the center.

Spoon the agave, cacao, coconut oil mixture into
the center well and cover gently with a layer of the remaining crumbly
mix and press to seal at the edges.

Too serve, heat for a half
hour in a dehydrator, and the gooey chocolate center will be warm enough
to be “molten.” Top with a tablespoon of any sweetened almond cream and
strawberries, if desired.

Nutritional information:        calories: 238        fat: 21 gr       carbs: 11 gr       protein: 8 gr 

Total cost for the day: $7.48
calories: 1164
fat: 66 gr
carbs: 142 gr
protein: 25 gr

For a few cents more:

This menu is light on calories. For extra energy, add in several bananas as snacks at a cost of about $.20 to $.30 each.

6 Responses

  1. Kat says:

    This looks so lovely!!! I love portobello mushrooms and I've been meaning to try to make some avocado soup for a while. And of course the dessert is to die for! Wonderful job making such lovely meals in less than 8$!

  2. janegudge says:

    i do love this site!
    i don't use agave but can sometimes substitute with date paste or stevia leaf
    do please keep this going.. it is great

  3. Anonymous says:

    Not $10 a day in NYC but still looks great at a great price!

  4. Lorik Kund says:

    It seems like our natural food store makes this meal doubled in cost 🙁 BUT I WILL MAKE ALL THOSE YUMMY THINGS ANYWAY! My family will definitely enjoy such menu.