Fruit and Cream
2 servings ~ $1.19 per serving
1 banana ($.20)
1 mango ($.98)
2 tablespoons walnuts ($.25)
2 tablespoons raisins ($.15)
2 cups almond milk ($.80)
Fruity Pebbles, Froot Loops, Trix … most commercial cereals try to imitate fruit. Why not just have fruit?
Any fresh or dried fruit combination would work. For this, I’ve used a sliced banana, diced mango, and some walnuts and raisins topped with almond milk.
fat: 12 gr
carbs: 62 gr
protein: 4 gr
serves 2 ~ $.84 per serving
2 cups peas ($.75)
1 avocado ($.88)
1 1/2 cups water
1 small onion ($.05)
salt and pepper
I’ve used frozen peas for this. They’re likely not raw, as most commercial produce (except for berries and some fruit) is blanched before freezing. It still made a delicious soup and would be even better with fresh peas, although they may be more expensive than what I paid for frozen.
Set aside a half cup of the peas. In a blender, puree the rest of the peas and the avocado with enough water to blend and give the desired consistency. It takes a few minutes of blending to get this really smooth in a conventional blender. Salt and pepper to taste.
Pour in bowls and top with the reserved peas and minced onion.
fat: 16 gr
carbs: 31 gr
protein: 10 gr
serves 2 ~ $2.28 per serving
2 medium zucchini ($1.20)
1 carrot ($.15)
1 bunch green onions, sliced ($.59)
1/2 red bell pepper, sliced ($.50)
large handful mung bean sprouts ($.75)
4 tablespoons almond butter ($.80)
1/2 in piece ginger, peeled
1 tablespoon braggs aminos or soy sauce ($.10)
1 clove garlic ($.05)
1 tablespoon agave ($.10)
1/2 teaspoon cayenne (or to taste)
1/2 teaspoon salt
2 tablespoons chopped cashews ($.20)
This dish made me fall in love with raw food all over again and is something I can see going over well with non raw friends and family.
Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. Toss with the bell pepper, green onion, and bean sprouts.
In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw. Pour over noodles, toss lightly, serve.
fat: 23 gr
carbs: 30 gr
protein: 8 gr
Lemon Poppy Seed Ice Cream
serves 2 ~ $1.10 per serving
4 bananas, sliced and frozen ($.60)
juice and zest of one lemon ($.69)
1 tablespoon poppy seeds ($.30)
1 cup strawberries ($.45)
1 tablespoon agave ($.10)
2 tablespoons chopped walnuts ($.15)
Banana ice cream is wonderful. And it’s amazingly simple to make with just a food processor.
The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth.
In a food processor fitted with an “S” blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it’s worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate.
Serve with the strawberry sauce and walnuts.
fat: 6 gr
carbs: 77 gr
protein: 5 gr
Total cost for the day: $5.14
total calories: 1,293
total fat: 57 gr
total carb: 200 gr
total protein: 27 gr