May 20, 2012

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
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.
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
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)
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

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)
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.
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

1 Response

  1. Lisa,
    This is a great blog! So many neat ideas here. I really appreciate what you are doing. $10 a day is great!