July 11, 2010

ByLisa Viger

Breakfast
Watermelon Cooler
serves 2 ~ $.92 per serving
1/4 watermelon, chunked and frozen ($1.25)
1 lemon, juiced ($.59)
This was perfect on a hot, humid morning. And it’s easy, too.
Chunk and freeze a quarter of a watermelon the night before (or freeze extra so there’s always some on hand). Let barely thaw for a minute or two. Then just puree in a blender with the lemon juice.
 
calories: 252
fat: 2 gr
carbs: 63 gr
protein: 5 gr
Lunch
Mango Cucumber Noodles
serves 1 ~ $2.28 per serving
1 mango ($.89)
1 cucumber ($.69)
1 medium onion, sliced ($.05)
1 tablespoon lime juice ($.10)
1 small jalapeno, thinly sliced ($.05)
1 tablespoon olive oil or red pepper oil ($.10)
1 tablespoon coconut nectar or agave ($.40)
salt and pepper
This menu was heavy on the fruits today. Cool and juicy just seem perfect for this time of year. I bought some coconut nectar from Natural Zing a few weeks ago and have used it here. A liquid sweetener much like agave, it has a unique flavor, but also seems to go with everything. The description says it’s raw and vegan. The only downside is it’s a bit more expensive than agave, coming in at $.37 per tablespoon.
To put this together, just cut the cucumber and mango into noodle sized strips. I do this by slicing lengthwise and then using a knife to slice off thin noodles, as I’ve shown below. Arrange on a plate and add some thinly sliced onion. In a small cup, whisk together the lime juice, coconut nectar, and olive oil. Pour over top. Add a bit of salt and pepper.
calories: 386
fat: 14 gr
carbs: 68 gr
protein: 6 gr
Dinner
Raspberry Salad
serves 2 ~ $3.09 per serving

1 head romaine, chopped ($2.29)
6 ounces raspberries ($2.99)
2 stalks celery ($.10)
1 red onion ($.30)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.20)
2 tablespoons almonds ($.10)

Most everything I make here in the blog is under $3.00 per serving. This is an exception but definitely worth it.


To make the vinaigrette, puree the olive oil, agave, half the raspberries, and a quarter teaspoon of salt (or more, to taste) until smooth and creamy. This works best in a bullet type blender.

Assemble the remaining ingredients, and top with the raspberry vinaigrette.

 
calories: 345
fat: 21 gr
carbs: 38 gr
protein: 7 gr

Dessert
N’Ice Cream Pops
serves 1 ~ $.80 per serving
2 ripe bananas, sliced and frozen ($.30)
1 cup strawberries, frozen ($.50)
These remind me of those little low calorie snacks so many companies make now. They’re quite small, but still make a good snack or dessert.The number of pops will depend on the molds used. I really like these because I can keep them on hand and have one here and there during the day.
In a food processor with an “S” blade, process the banana and strawberry until smooth. Spoon into popsicle molds and freeze for a few hours until firm. Remove by dipping mold in warm water.
calories: 256
fat: 1 gr
carbs: 65 gr
protein: 4 gr
Total cost for the day: $7.09
total calories:  1,239
total fat: 38 gr

total carb: 234 gr
total protein: 22 gr

Question of the Week


My menus tend to be quite light on calories, which is easy to do on raw. Do ever you keep track of calories, and if so, how many calories do you usually consume in a day?

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26 Comments

  2. The Mango Cucumber Noodles look amazing! I have mangos too! I will have to pick up some cucumbers while I am out!

  7. I just love all your recipes. Everything always turns out so yummy. I never look at the calories as long as it's raw. If it's cooked then I pay attention.
    Cynthia

  8. I do keep track of calories, because I'm under dr.'s orders to gain weight. I'm recovering from an eating disorder. I hit between 1800 and 2100 per day on a vegan, semi-raw diet.

    I enjoy your blog, and get lots of ideas from your posts, but I agree that your calorie counts are really low. My question for you is this: How do you stay active and healthy on such a small amount of food? When I was severely restricting my calories, I was eating between 900-1200 per day, but I never had any energy, and my body was in "starvation mode."

    How do you make it between meals if all you're eating is a watermelon shake, mango and cucumber, a salad, and some ice pops? Please forgive me for sounding antagonistic… I don't mean to be – I am just genuinely surprised, curious and befuddled. I am very new to the raw lifestyle – and new to veganism in general – and still trying to learn the ropes. I'm trying to figure out the diet as I go along, and hoping that I can learn some things from you.

    Thanks for reading this epic comment.

  9. Okay, this is THE quintessential summer menu right here. I mean, does it get any better than this? I could just lick the screen. But, instead, I'm going to treat myself to these 3 delightful meals tomorrow.

  10. I LOVE every single one of your weekly menus.
    I never count raw calories. But I do limit how many nuts I consume in a day/week.
    Keep the crative raw juices flowing. I am so grateful for your site!!
    Peace and Raw Health,
    Elizabeth

  11. Molly,

    Thank you so much for your comment and I hope you're doing better now. Whether raw or cooked vegan, I eat about 1,200 – 1,600 calories per day and maintain my weight. That seems to be what I require and keeps me full.

    That's why I asked this question this week, because calorie consumption seems to be so individual. I was curious to see what others find is their optimal intake … or if they even count calories at all.

    I'm not a doctor and this is a recipe blog not intended as medical or nutritional advice. I would highly recommend you work out your own nutritional requirements with your health care provider.

    I do wish you the very best of health 🙂

  12. Thank you! I suppose that is all that matters, isn't it… that you're kept full, satisfied and healthy. Thank you for answering my question. I look forward to many more intriguing posts. 🙂

  13. I'm also licking the screen! I am loving watermelon and raspberries and pops this time of year.

    I don't count calories but I am paying more attention to portions than I used to on the raw diet. I have to make sure I eat enough veggies and not too many treats. 😉 I may do a calorie count of an average day at some point just for curiosity.

  14. Molly, if you are reading this, you might consider reading Becoming Raw of Becoming Vegan for more menu plans and calorie counts. Lots of helpful nutritional advice there.

  20. yum, yum, yum, and YUM! i want to make the mango cucumber noodles asap!

    ps – i'm amazed at how inexpensive eating raw can be. even less if you grow your own!=)

  21. Dear Lisa,

    I have read many of your wonderful posts on Huffingtonposts, and lead me to your blog site here.

    I admire your courage and wisdom in participating and winning debates on some vegan-hostile blog sites. You have spoken for many of us. Thank you for that.

    and, most importantly, your recipes are absolutely delicious 🙂

    theMia168

  22. I am hooked on this blog! I look forward to a new menu every week. I've tried quite a few of your recipes in the past, and can't wait to have some of these ones become my new favourites!

  23. Wonderful drink. Prefer to leave out the lemon. I drink 2 quarts through out the day until dinner and always throw in some chia seeds. Its my morning breakfast. It gives me sustained energy until dinner. I've lost 18 lbs in 1 1/2 months. I enjoy your post and recipies.

  24. Yum. That menu looks wonderful. Speaking of how much food one needs… I'd have to about double what you seem to eat to just stay functional, but it's interesting that you can do well on so few calories. Huh.

  26. Thank you! I suppose that is all that matters, isn't it… that you're kept full, satisfied and healthy. Thank you for answering my question. I look forward to many more intriguing posts

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