June 13, 2010
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Breakfast
Cantaloupe & Berries
serves 2 – $2.89 per serving
1 cantaloupe ($2.49)
1 quart strawberries ($2.99)
2 tablespoons coconut flakes ($.30)
This would be a perfect, simple, juicy summer breakfast to share … especially on a rainy morning like we had today.
Just take half of a ripe cantaloupe and scrape out the seeds. Fill cavity with ripe strawberries and sprinkle on coconut flakes.
calories: 230
fat: 5 gr
carbs: 52 gr
protein: 5 gr
Lunch
Asparagus Soup
serves 2 ~ $2.94 per serving
12 spears asparagus ($1.99)
8 oz mushrooms ($2.29)
2 avocados ($1.49)
1 medium onion ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups water
Heather, of Sweetly Raw, made a gorgeous asparagus soup last week and I’ve used that as inspiration for my own.
The flavor and color of this could be intensified by first dehydrating the asparagus and mushrooms, but I wanted something light today.
Puree all ingredients in a blender until very smooth. Garnish with a few pieces of chopped onions, mushrooms and asparagus.
calories: 430
fat: 32 gr
carbs: 30 gr
protein: 14 gr
Dinner
unStir Fry
serves 2 – $2.38 per serving
6 spears asparagus, chopped ($1.00)
4 oz mushrooms ($1.15)
2 carrots, thinly sliced ($.30)
2 stalks celery, sliced ($.20)
6 leaves kale, chopped ($.60)
1 medium onion, chopped ($.10)
juice of one orange ($.50)
1 inch piece ginger, grated ($.10)
1 clove garlic, pressed
2 tablespoons olive oil ($.20)
2 tablespoons braggs liquid aminos ($.40)
2 tablespoons agave ($.20)
1/2 teaspoon salt
1/4 – 1/2 teaspoon cayenne
1 tablespoon red pepper flakes
2 medium zucchini ($1.29)
Put the asparagus, mushrooms, carrots, celery, kale, and onion in a lidded tub. Combine the orange juice, ginger, garlic, olive oil, liquid aminos, agave, cayenne, and red pepper flakes. Whisk to combine, or use a bullet type blender. Pour half this marinade over the vegetables in the tub and place the lid on. Set aside the other half of the marinade for later. Let sit, stirring or shaking every so often, for about an hour. Then pour onto lined dehydrator tray and dehydrate for an hour or two, until the vegetables are slightly soft and warm.
Slice the zucchini into noodles and top with the vegetables. Dress with the remaining marinade.
calories: 368
fat: 15 gr
carbs: 52 gr
protein: 7 gr
Dessert
Carrot Ginger Snaps
makes 6 serving (12 cookies) ~ $.76 per serving
1 cup walnuts ($2.00)
1 cup raisins ($1.50)
2 tablespoons ground flax
2 tablespoons flax seed
pulp from two juiced carrots ($.30)
1 1/2 inch piece ginger, grated ($.15)
1/2 teaspoon vanilla extract ($.05)
2 tablespoons agave ($.20)
pinch salt
3 tablespoons coconut flakes ($.45)
I’m partial to chocolate, so this didn’t quite live up to my expectations … but everyone else seemed to like them. They sure didn’t last long! Also, I’ve used some carrot pulp in here. Which is just the remains after carrots have been juiced. It’s not essential, if you don’t have it just leave it out.
In a food processor fitted with an “S” blade, begin processing the walnuts and raisins … just until they’re chopped into small bits but before the dough starts to stick together. Add the remaining ingredients, except for the coconut flakes. Process until dough sticks together. Divide and form into balls and flatten into cookie shapes. Press each side into coconut flakes and dehydrate for several hours until a bit hard on the outside.
calories: 258
fat: 8 gr
carbs: 15 gr
protein: 3 gr
Total cost for the day: $8.97
total calories: 1,286
total fat: 60 gr
total carb: 149 gr
total protein: 29 gr
I’m not always raw, but I’m always vegan. And it’s really important to me to be able to show others that eating well and living a raw and vegan lifestyle isn’t that difficult or costly. I’ve started a vegan blog that isn’t raw, per se. If you’d like to take a look, just click on the pic below.
So scrumptious…totally enjoyed your post as always…thank you!
Yum! I love cantaloupe! I'm going to check out your other blog now!
Love the cookie recipe! I am lately in the market for dehyd recipes b/c it's cool enough here that i can run my dehyd and not sweat to death. those look great!
and of course the un stir fry is RIGHT up my alley…yum to all those green veggieS!
Oh wow! I have been seeing a lot of asparagus soup lately. I'll have to try that! All I know is that whenever avocado is added to raw soups (or anything for that matter) it turns out great! I am following you now! Check out my blog and follow too if you like 🙂 elilaiann.blogspot.com
the asparagus soup looks amazing…. and your blog is my official excuse to buy a dehydrator.
keep up the amazing work 🙂
will try the asparagus soup. looks delish.
To be honest, raw soups don't usually excite me much, but for some reason this one is really calling my name.
I just got my dehydrator last week and I can't wait to try so many things. The first thing of yours I want to make is your samosas (can't get those off my mind!), and now I think #2 will be this unstir fry. Do you think lime juice would work ok in the sauce, though? I'm not a fan of orange.
I'm excited about your new blog! It's going on my blogroll :]
I have to say I love your blog. I always tought that eating raw is more expensive than regular cooked food. However, since I already eat quite healthy, I probably already buy the same ingredients as I would for eating raw. And the 10$ per person per day makes just a bit over what I already spend on food. The only thing is that I don't know if the food you select id at the same price as what I buy. I always choose organic (unless it's in the EWG clean 15 list), so it does makes a difference on the price!
But the food you prepare really looks delicious. I will definitely try some of your recipes!
I LOVE your blog! Your recipes are always great! Thanks!
Rachel