March 4, 2012

Breakfast
Mango Sorbet
serves 1 ~ $2.24 per serving
recipe by Jennifer Cornbleet

1 cup frozen mango chunks (about 1 1/2 mangoes) ($2.24)

This is a very simple recipe from Jennifer Cornbleet’s book, Raw Food for 1 or 2 People.
I really like how simple and easy her recipes are to make. I was
running low on supplies this weekend, but was still able to make some of
her recipes without having to shop. I was able to review this book, as
well as her Raw for Dessert book. I really enjoyed both, especially
since the recipes are for smaller quantities and ideal for (no
surprise!) just one or two people. I was more than happy to be able to
chat with Jenny a bit and make a few of her recipes here (recipe
instructions are Jenny’s).

Jennifer has trained at, and now teaches at, the Living Light Culinary Institute. She has a raw food company, Learn Raw Food,
and does lectures, workshops, and consultations … and her book has
sold over 100,000 copies and is one of the most popular raw books at
Amazon (yay, Jenny!).

Allow the mango chunks to thaw for 5 minutes. Place in a food processor
fitted with an S blade and process until smooth. Stop occasionally to
scrape down the sides of the bowl with a rubber spatula. Serve
immediately.

 

Lunch

Salmon Patties

serves 2 ~ $1.13 per serving

8 carrots, juiced ($1.15)

1 small onion, finely minced ($.05)

4 tablespoons cashew mayo ($.10)

1/2 teaspoons dulse flakes (optional) ($.05)

1/2 teaspoon salt

romaine ($.60)

cashew tartar sauce

lemon slices ($.30)

This is really simple, and perfect if you juice carrots and have carrot pulp left over.

Juice the carrots and reserve the
carrot pulp for this recipe. Add the minced onion, cashew mayo, dulse
flakes, and salt. Stir together and form into about four patties. Place
on a dehydrator sheet and dehydrate for about an hour. Flip and
dehydrate for about another hour. Serve on a small bed of lettuce with
cashew tartar sauce and lemon slices.

Cashew mayo is made with 1 cup
cashews and 3/4 cup water. Puree in a blender until smooth and creamy.
Make cashew tartar sauce by mixing some very finely minced cucumbers or
pickles and a bit of agave with the cashew mayo.

fat: 15 gr

carbs: 33 gr

protein: 7 gr

Dinner

Bok Choy Stir Fry

serves 2 ~ $2.86 per person

1 head bok choy, chopped ($1.89)

8 oz mushrooms, sliced ($2.29)

1 red bell pepper, thinly sliced ($.79)

1 medium onion, sliced ($.05)

3 tablespoons olive oil ($.30)

2 tablespoons agave ($.20)

3 tablespoons balsamic vinegar ($.20)

1/2 teaspoon salt

Bok choy is my new favorite
vegetable, and we’ve been enjoying it both raw and cooked very often
lately. Again, this is a super simple recipe. Add the bok choy,
mushrooms, red bell pepper, and onion to a lidded container or bowl.
Whisk together the olive oil, agave, balsamic vinegar, and salt, and
pour over the veggies and toss to coat.

Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.

fat: 21 gr

carbs: 33 gr

protein: 8 gr

Dessert

Pineapple Ice Cream in Cones

serves 4 ~ $.88 per serving

1/2 pineapple, cut in chunks ($2.25)

3 ripe bananas ($.45)

cones

1 cup ground flax ($.25)

1 cup water

1 ripe banana ($.15)

2 tablespoons olive oil  ($.20)

2 tablespoons agave ($.20)

pinch salt

This was really fun, and my grandkids loved it. 

In a food processor fitted with
the “S” blade, process the pineapple and bananas until very smooth. Then
finish in an ice cream maker according the machine’s directions. If you
don’t have an ice cream maker, just put this mixture in a bowl and
freeze, stirring every half hour or so.

The cones really make this fun.
Soak the ground flax seed in the water for about 10 minutes. Add it to a
food processor, along with the banana, agave, and salt, and blend until
very smooth. Spread out in a 6″ fan shape on a lined and lightly oiled
dehydrator sheet. Dehydrate for about an hour, then flip and peel from
the liner. Wrap into a cone shape and use a piece of crumpled paper
towel or parchment paper to hold the end open in the correct shape.
Dehydrate for another few hours or overnight.

Another way to do this is to make
edible bowls instead of cones. Spread the flax mixture into rounds
instead of fan shapes. Dehydrate for about an hour and flip and peel
from the liner. Then just put the shell inside a small glass bowl, so
that the flax bowl will have the shape you’d like. Put the bowl back in
the dehydrator for a few more hours, or overnight.

fat: 12 gr

carbs: 48 gr

protein: 7 gr