May 2, 2010

serves 2 ~ $.33 per serving
3/4 cup soaked buckwheat groats ($.10)
2 tablespoons ground flax seed ($.10)
3 tablespoons raisins ($.10)
2 tablespoons chopped nuts ($.25)
1 tablespoon agave ($.10)
pinch salt
pinch cinnamon
This makes a creamy porridge that is a lot like oatmeal.
Soak the buckwheat groats for a half hour or so, then drain and rinse very well. In a food processor with an “S” blade, process the groats and flax seed until smooth. Add the raisins, nuts, agave, salt, and cinnamon and pulse several times to incorporate.
calories: 358
fat: 13 gr
carbs: 63 gr
protein: 12 gr
Watermelon Soup
serves 4 ~ $2.00 per serving

1/2 watermelon, chopped ($4.00)
2 tomatoes, chopped ($2.00)
1 cucumber, diced ($1.00)
1 medium onion, diced ($.25)
2 jalapenos, minced ($.05)
1 lime, juice ($.69)
The first raw food book I read was Raw Food Real World, by Matthew Kenney and Sarma Melngalis. It was one of the most visually stunning books I’d ever seen. I was totally intimidated by the recipes! I finally made the Watermelon Gazpacho recipe from that book and, wow, it was awesome. Over the past few years, I’ve changed it and simplified it, but always look forward to the first batch of watermelon soup. It’s absolutely a favorite around here … I even made a recipe video a couple years ago that you can see here. Ha!
Take about 1/4 of the chopped watermelon and one chopped tomato and puree them in the blender. Put the remaining ingredients, except the lime juice, in a bowl and pour the puree over. Add the lime juice and stir. Salt and pepper to taste. A few red pepper flakes are good, too!

calories: 201
fat: 1 gr
carbs: 50 gr
protein: 5 gr
Fettuccine w/ Tomato Avocado Sauce
serves 2 ~ $2.46 per serving
2 medium zucchini, noodled ($1.89)
1 avocado, chopped ($.88)
2 tomatoes ($2.00)
1 medium onion, minced ($.05)
2 cloves garlic, pressed ($.05)
1 teaspoon agave ($.05)
1 teaspoon basil ($.05)
1 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper
I love zucchini noodles made this way. They’re the perfect size … and are great with any sauce or marinade. They complement this creamy tomato/avocado sauce really well. Red (tomatoes) and green (avocado) mixed together makes a neutral brown, so this is a bit of a subdued color for a tomato based sauce, but it’s delicious!
Cut the zucchini into noodles using your preferred method. To make fettuccine sized noddles, I slice the zucchini lengthwise and then use a vegetable peeler to shave off the noodles. Set aside. 
In a food processor with an “S” blade, process the tomatoes, avocado, 1/2 the onion, garlic, and the spices until smooth and creamy. Pour over zucchini noodles. Mince the remaining 1/2 onion and sprinkle over top.
calories: 268
fat: 15 gr
carbs: 33 gr
protein: 6 gr
Rawdorable Chocolate Avocado Cupcakes
serves 4 ~ $1.52 per serving
For the pudding-style frosting 
2 small bananas ($.30)
1 small avocado ($.88)
1/4 cup cocoa powder ($.80)
1 Tbsp. grade B maple syrup ($.10)
dash of sea salt
touch of vanilla

Put all the ingredients into a high-powered blender and puree into a pudding consistency.
For the cupcake
1 1/2 cups almond flour (finely ground almonds) ($3.00)
1/2 cup ground flax seed ($.10)
1/4 cup cocoa powder ($.80)
1/4 cup pudding-style frosting (see recipe above)
1 Tbsp. grade B maple syrup ($.10)
dash of sea salt
touch of vanilla
I love the Rawdorable blog and I’m just crazy about Shannonmarie’s Raw Cupcake book, which can be found there. I love the idea of a little personal sized cake (they would be perfect for breakfast!). Her book is well written and the directions are clearly explained. I really like that she uses a few unconventional ingredients. I’m looking forward to trying every single recipe, but I have a feeling these chocolate avocado cupcakes are going to become favorites. Shannonmarie was kind enough to let me reproduce one of her recipes here and the ingredients and directions are hers. Ellen doesn’t know what she’s missing!
“In a large bowl, combine the almond flour, flax, cocoa powder and sea salt. Stir with a whisk or use an electric mixer.

“Next, add about 1/4 cup of the pudding-style frosting and the vanilla. Whisk/mix, paying close attention to the consistency of the batter. Add the maple syrup, and whisk/mix to combine. The batter should be moist, but not so damp that it requires “baking” in a dehydrator (although you could if you desire).

“Divide the batter into 4 sections and form into cupcake shapes. Frost with the leftover pudding-style frosting (you’ll have more than you need, so feel free to enjoy the pudding on its own as a treat). Allow to set in your refrigerator. Enjoy every last bite :-)”
calories: 398
fat: 31 gr
carbs: 40 gr
protein: 13 gr
Total cost for the day: $6.31
total calories: 1,225
total fat: 60 gr 
total carb: 181 gr 
total protein: 36 gr

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31 Responses

  1. Frannie says:

    I am always looking for simplicity and cost effective raw recipes. I will be trying the watermelon soup soon. Looks refreshing. Love the video too.

  2. Hi Frannie, thanks πŸ™‚ You'll love the watermelon soup!

  3. Heather Pace says:

    I love the idea of buckwheat for porridge!!! Great menu, as always!

  4. How funny Lisa, I have buckwheat groats soaking and I bought a watermelon yesterday! What are the chance? Thanks for giving me great recipes to use them!


  5. I just made the Buckwheat Porridge for breakfast, yum! Mine was really thick so I added a couple Tbsp. of Hemp Milk. I added up the nutrition info because I didn't want to imagine I ate that much. My tally came out to 485 cal. 17 fat and 13 protein for the whole batch. Thank goodness! I couldn't cope with 700 calories:o)

  6. kelli says:

    YUM! can't wait to make watermelon soup, and i think i will have to try your recipe this time!

    great idea for making fettuccine noodles.

  7. HiHoRosie says:

    Oh Shannon's gonna love that Ellen made a cameo! Those cupcakes look mouthwatering delicious! Everything does though. You amaze me.

  8. bitt of raw says:

    i should not have looked at the calories for the raw cupcake…ah!

  9. Earth Mother says:

    Where do you find the artwork for your menus? They are as clever as the meals you create! I just love them.

    Watermelon Soup…mmmm, can't wait for July and hot summer days!

  10. Bitt … I just love her cupcake book!

    Nicole, awesome, what ingredients did you leave out to cut the calories?

    EM, they're antique menu cards that I alter. Usually they have a long list of meat dishes as the menu … I kind of like to imagine what kind of world we'd have today if we were eating a plant based diet back then.

  11. R. Ramesh says:

    watermelon soup of course sounds refreshing….cheers friend:)

  12. watermelon soup, how awesome! And yes, san diego is super lovely based on your comment…and your abs, well, yeah, someday πŸ™‚

    love the rawdorable cupcake, shannonmarie's such a doll!
    have a great day!

  13. Isle Dance says:

    You rock. You rock. You rock. Honest to goodness, girl, we are lucky to have you in our universe!

  14. Oh Lisa – I'm definitely going to try the buckwheat porridge. The watermelon soup looks light and refreshing and I love that you have made rawdorable cupcakes. Delicious xx

  15. Anonymous says:

    Oh so love love ur blog and the recipes u post delish!!!!!
    I have watermelon,i am going to try ur soup tomorrow.Thats such a fun way to noodle the zucchini,wouldnt even have thought of it.How did u get that color on the sauce?will let u know once i try it all out.How do u calculate the calories though???

  16. Anonymous says:

    Sorry,hi its Sharanya,I forgot to write my name under the anonymous comment

  17. Hi Sharanya πŸ™‚ … The color of the sauce is what happens when the red tomatoes mix with green avocado … it makes a neutral brownish color (I wasn't crazy about the color, but it sure did taste good!) … and I calculate the calories and other nutritional information using the info provided from …

  18. shannonmarie says:

    You're quick. Thanks for featuring my raw cupcakes on your blog. It is such an honor, as you know I'm a huge fan. I'm hoping your ebook will get me on track with my budget. I have to blog about it soon.

  19. Shannonmarie, your book is wonderful … I've been making so many cupcakes … my grandkids are loving them, too πŸ™‚

  20. Mandy says:

    WOW, this menu is delectable. I am def doing the buckwheat porridge tomorrow…we are all going to be eating it at the same time…cheers:) The watermelon soup looks great too, I have done gazpatcho with tomatoes and watermelon before, but never tried it on it's on!

    Keep ROCKIN~

  21. Fascinating! I have to say, that soup and fettucine both sound pretty incredible.

    Thanks for stopping by my blog earlier. Life IS good! πŸ™‚

  22. Sharanya says:

    Your watermelon soup was big hit we had to stop from licking the bowl…LOl.Thank you for sharing the recipe..

  23. Oceangoddess says:

    Awesome as always! πŸ™‚

    What’s the best way to process the almonds or does one just buy almond flour commercially?

    Thanks! Can’t wait to make these cupcakes!


  24. Lisa Viger says:

    k, I just ground the almonds in the food processor, although I think you can also use the pulp left over from making almond milks …

  25. I didn't leave out any of the ingredients Lisa. I measured them out by grams and calculated the nutrition info with Calorie King. That's what it came out to when I added them up : )

  26. Hey Nicole, I generally use … I had never heard of calorieking before, I kind of like the way its laid out … anyway, you might want to recheck your figures … on calorieking, just the 3/4 cup of buckwheat alone is 450 calories (437 calories on nutritiondata) … πŸ™‚

  27. Oceangoddess says:

    OH MY! I just made the pasta !! I think I have to have this every day now. nom nom nom!! πŸ™‚

  28. Marty says:

    Just tried the breakfast porridge this morning. It's yummy. I used chopped dates instead of raisins and stevia instead of agave, and it came out like cookie dough. Woo hoo!

  29. Cynthia says:

    I think I'm in love!!!!

    Your recipes are so amazing Thanks so much for sharing. I just made the Cupcakes and they are fabulous. Just what I needed tonight!


  30. Anonymous says:

    Hello Lisa, i love your blog.
    I would like to make the watermelon soup but can't find japalenos . what would fit ? papikra ? Thank you for the recipes !

  31. Anonymous says:

    I tried the Watermelon soup this past week, it was DELICIOUS!