March 18, 2012

Buckwheat Pancakes with Applesauce
serves 4 ~ $.89 per serving
1 cup soaked and rinsed buckwheat groats ($.35)
3 bananas ($.60)
1/4 cup ground flax seeds ($.10)
1 tablespoon olive oil ($.10)
1 tablespoon agave ($.20)
pinch salt
2 large apples, peeled and chopped ($1.80)
2 tablespoons agave ($.40)
1/2 tablespoon cinnamon
I usually make nearly everything
for this blog on Sunday, and more often than not have no idea what I’m
going to make until that morning … and that’s how it is most other
days, too. I’m just not much of a planner. I was feeling pretty
uninspired this week, too. And, I was running low on lots of things, and
running out of others. But that’s what’s amazing about raw and vegan
foods; with just a few ingredients and the smallest amount of
inspiration, good meals can be made.
These are similar to other
pancakes I’ve made here, but heavier on the buckwheat. In a food
processor fitted with an “S” blade, process the buckwheat, banana, flax
seed, olive oil, agave, and salt until pureed. This takes about three
minutes. Spread the batter out in 4 in rounds on lined dehydrator sheets
and dehydrate for about an hour. When the top is “set” and dry to the
touch, flip the pancakes and peel the sheet off them (I flipped mine too
soon … and they were left with marks from the dehydrator). Continue
to dry for another few hours until the outside is dried and the inside
is still moist but not wet.

To make the apple sauce, in a food processor fitted with an “S” blade,
process the apple, agave, and cinnamon until pureed and smooth. Stir in a
few raisins and spoon over the pancakes.

calories: 374
fat: 12 gr
carbs: 66 gr
protein: 9 gr
Carrot Apple Soup
serves 2 ~ $2.01 per serving
6 carrots, chopped ($1.00)
1 tablespoon chopped onion
1 avocado ($1.49)
1 large apple ($.89)
1 red bell pepper, chopped ($.79)
1/2 teaspoon salt
1/2 teaspoon pepper
pinch cinnamon
pinch cumin
water for blending
is a sweet way to take advantage of in season carrots and apples.
Actually, it started out as a (rare) food experiment gone wrong … but
it worked all out in the end.
a blender, combine all ingredients and pureed until very smooth and
creamy. Use as much as necessary for the desired consistency. This soup
would be awesome in a Vita Mix or a similar blender, but any blender
will work … although it may take a few minutes. If it’s not smooth
enough, press through a wire mesh strainer.
Serve with a few bits of chopped apples and onions and a drizzle of olive oil.
calories: 363
fat: 25 gr
carbs: 37 gr
protein: 4 gr

Green Salad with Mango Dressing
serves 2 ~ $1.55 per serving

1/2 cup mango chunks ($.40)
1 tablespoon chopped onion
1 tablespoon chopped green pepper
2 tablespoons olive oil ($.20)
1 tablespoon agave ($.10)
1 tablespoon apple cider vinegar ($.10)
1 tablespoon lime juice ($.20)
1 teaspoon crushed red pepper flakes

1 head romaine ($1.89)
1 medium onion
4 stalks celery ($.20)

OK, mango isn’t in season. It’s technically never in season where I live. But, oh my, it sure is nice to have.

Combine all the dressing ingredients in a bullet type blender and pureed
until smooth. (I use small canning jars with the blade assembly of my
regular blender.)

Toss together the chopped romaine, chopped celery, chopped onion, and add some walnuts. Top with the mango dressing.

calories: 288
fat: 23 gr
carbs: 15 gr
protein: 4 gr
Lemon Basil Ice Cream
serves 2 ~ $1.12
5 ripe bananas ($.75)
juice and zest of one lemon ($1.49)
1 tablespoon dried basil, or 3 tablespoons fresh
more banana ice cream. I do love this stuff and it really does seem to
have almost endless possibilities. I think fresh basil would be better,
but I used dried and it worked well to ad just a bit of flavor.
a food processor fitted with an “S” blade, process all ingredients
until the bananas are liquid. Then process in an ice cream maker until

calories:  263
fat: 1 gr
carbs: 64 gr
protein: 4 gr
Total cost for the day: $5.57
total calories: 1,288
total fat: 61 gr
total carb: 182 gr
total protein: 21 gr

1 Response

  1. I thought the marks on the pancakes were food styling to make it look like sea shells! My first thought was how beautiful and how fancy. lol You inspire me so much! You are a gift.