June 5, 2011
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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
Sarah Kiser is a fellow artist and vegan. I wanted to share with you her “Golden Rule” video, which features Sarah’s beautiful art work and a vegan message.
It's always a great check to see the calories in these meals. Reminds me that even eating more raw still bulks up calorie wise (I am trying to shed a few extra lbs!) Even though it's very nutritious!
I just made the ginger snaps, and they are really wonderful! Love this recipe! – thanks so much for sharing this.
Just a thought, but if you stopped using agave in everything, you'd probably get used to not having it. Of course, if you're only listing as an ingredient because you think other people need it sweetened, perhaps vary the sweetener? I love your recipes, but of course I never add agave to any of them. Sometimes I use a date instead, sometimes a dried apricot, sometimes a fresh banana, sometimes it just doesn't need a sweetener. It just concerns me to see agave listed so often in everything because I feel like people went from the corn syrup habit to the agave syrup habit. :/ — All in all though, I have to say (if I have not posted this some time previously on your awesome blog), your recipes are so refreshingly creative and different from the other run-of-the-mill raw recipes you see floating about the web. 😀 ~ Raederle
Mmm! Love a simple b'fast like that. I've eaten similar for lunch. 🙂 The stir fry looks so colorful and amazing as always and the cookies, ooh yes please!