May 23, 2010

Fruit Wraps

2 servings ~ $.99 per serving

1 avocado ($1.49)
2 bananas ($.20)
4 romaine leaves ($.30)
pinch of salt, optional

I hope you enjoy these reposts of previous recipes.

I generally enjoy raw foods best in their simple, juicy, least refined state. This is simple and juicy and requires very little preparation while at the same time feeling just a little bit fancy.

For each serving, slice one banana and half an avocado and wrap in two romaine leaves. An optional light sprinkle of salt can bring out the sweetness of the fruit.

calories: 282
fat: 15 gr
carbs: 40 gr
protein: 3 gr  
Pea Soup
Serves 2 ~ $.84 per serving
2 cups peas ($.75)
1 avocado ($.88)
1 1/2 cups water
1 small onion ($.05)
salt and pepper
We’re planting peas here and already I’m looking forward to the harvest. I’ve gotten a bit ahead of myself though, and so used frozen peas for this. They’re likely not raw, as most commercial produce (except for berries and some fruit) is blanched before freezing. It still made a delicious soup and would be even better with fresh peas, although they may be more expensive than what I paid for frozen.
Set aside a half cup of the peas. In a blender, puree the rest of the peas and the avocado with enough water to blend and give the desired consistency. It takes a few minutes of blending to get this really smooth in a conventional blender. Salt and pepper to taste.
Pour in bowls and top with the reserved peas and minced onion.
calories: 258
fat: 16 gr
carbs: 31 gr
protein: 10 gr 
Marinated Broccoli and Mushrooms

2 servings ~ $2.90 per serving

2 heads broccoli ($1.89)
8 oz mushrooms ($2.50)
1 medium onion ($.25)
sesame seeds ($.10)

3 tbsp olive oil ($.30)
3 tbsp balsamic vinegar ($.30)
3 tbsp agave ($.30)
2 cloves garlic, pressed or finely minced ($.10)
1 tsp paprika ($.05)
1/2 tsp salt
1/2 tsp pepper

red pepper flakes to taste

This is my new favorite raw food dish. It’s savory and sweet and just yummy. Marinating followed by dehydrating softens the broccoli and onions nicely, and the mushrooms are just luscious.

Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, pepper, and paprika. Chop the broccoli into bite sized pieces, and diced the onion. In a container (I used a Glad Lock box), put the broccoli, mushrooms and onion. Pour the marinade over, shake to coat, and let sit overnight in the refrigerator.

An hour before serving, dehydrate on plastic or teflex sheets. About an hour should make these warm and slightly softened. Sprinkle with sesame seeds and, if you want a little bit of heat, add a pinch of red pepper flakes.

calories: 415
fat: 22 gr
carbs: 53 gr
protein: 11 gr

And don’t throw away those broccoli stalks! Peeled and salted, they become real delicacies.

Strawberry Pie
serves 6 ~ $1.04 per serving

1 pound strawberries ($2.08)
3 tablespoons agave ($.60)
1 tablespoon lemon juice

1 cup walnuts, soaked and dehydrated ($1.00)
  4 bananas, sliced and dehydrated ($.60)
pinch salt

1/4 cup walnuts ($.25)
2 dates ($1.00)
2/3 cup water
1/2 teaspoon vanilla
pinch salt

Previously, I made Kristen’s delicious Banana Nut Cookie Dough Bites. I loved that she used dehydrated bananas as the dried fruit part of the recipe. I wanted to see how that could translate into a pie crust. Well, it’s just awesome, as i suspected it would be. I also find bananas much more accessible. I don’t always have a bag of dates on hand. And bananas are definitely less expensive.

In a food processor with an “S” blade, process the walnuts and dehydrated bananas with a pinch of salt until the mixture starts clumping together. Spread and press onto a plate for a more rustic effect, which is what I did, or use a regular pie or tart plate.

In the food processor, add about a quarter of the strawberries and process with the lemon juice and agave until well pureed. Just like chocolate needs a dash of salt, I’ve found that strawberries really benefit from a tiny bit of lemon.

To make the walnut cream, in a blender puree 1/4 cup walnuts, 3 dates, and enough water to process, about 2/3 cup. Puree until very smooth and creamy.

Slice the remaining strawberries and add arrange on top. Spoon on some of the walnut cream. Cut into wedges and serve.

calories: 327
fat: 16 gr
carbs: 47 gr
protein: 5 gr


Total cost for the day: $5.77
total calories: 1,282
total fat: 69 gr

total carb: 171 gr
total protein: 29 gr

23 Responses

  1. All of this looks sooooo DELICIOUS! I have to try this menu. Thank you so much Lisa.

  2. Yummy!! Great menu. The strawberry pie looks heavenly. Mmmmm! mmm!

  3. Hey Dennisse, nice to see you here 🙂

    Hi La Mama, I LOVE strawberry season!

  4. What beautiful meals! I'm intrigued by your breakfast dish, I would have never thought to create something like that but it looks absolutely delicious. Thank you for the inspiration!

  5. Lauren says:

    Oh my goodness! You amaze me!!! I started craving strawberries this week after seeing a magazine cover with the most amazing bright red ones! I love this pie! I could take a bite right now!

  6. R. Ramesh says:

    hey thanks ya:)

  7. Antony says:

    More wonderful food!
    Your broccoli & mushroom salad is definitely one of my favourites Lisa 🙂

  8. Girl on Raw says:

    Such a beautiful blog and I love how easy you make it seem to be raw on a budget. I am definitely stopping by here again!

  9. Nancy says:

    The strawberry pie was delicious. It didn't come out as good as yours, but I'll keep trying.

  10. amy says:



    my mind is blown. actually. i need to eat that pea soup. your pictures are also so amazing. LOVE THIS BLOG.

  11. bitt of raw says:

    as usual, it all looks delicious!

  12. shannonmarie says:

    I want that broccoli and mushroom dish. I think I remember seeing it in your book. Love it, BTW.

    Hayden likes the pea soup minus the onion. Delicious!

  13. Anonymous says:

    at what temperature should i dehydrate?

  14. My dehydrator's lowest setting is, I think, 95-100, and that's the setting I usually use … but dehydrators seem to vary some. Anything below 118 or so is going to keep the food technically raw.

  15. Hi Lisa!!! I'm so excited that I found your wonderful site!!! I'm Renee' at RawVeggies4Ever.Com!!! Everything looks fabulous! Great job!

  16. Pam says:

    Wow…that dinner and dessert looks great!..mmm!

  17. Girl on Raw says:

    Yum! The pea soup and marinated mushies and brocolli look tasty. I want to eat my screen!

  18. Nelly says:

    oh my goodness all of the eats for this day have me drooling…especially the strawberry dessert…oh and the marinaded veggies and the pea soup…I HAVE TO MAKE THAT…can't wait for the fresh peas to make their entry at the farmers market…


  19. Just found your blog today and it's wonderful! I have the broccoli and mushrooms marinating right now. I wasn't sure about the amount of paprika but it's delicious! I only had smoked on hand.

    I don't have a dehydrator yet so I blanched the broccoli for a couple of minutes so… not completely raw but i'm definitely looking forward to my dinner tonight!

    going to make the mango pudding right now for my dessert and have leftovers for breakfast tomorrow!

  20. Deli says:

    Something less expensive, but just as delicious, is this modified "raw burrito" recipe I originally got from Juliano's Raw: The Uncook Book. It goes as such:

    1 avocado, chopped
    1/2 scallion (or "green onion" :P)
    1/2 cup fresh corn
    1 tsp. dulse flakes (and/or salt to taste)
    juice of 1 lime
    1 fresh sage leaf, minced
    2 fresh mint leaves, minced
    sprig of parsley, minced
    black pepper to taste
    romaine leaves for wrapping

    Prepare, mix, maybe let it sit for an hour, then fold a tablespoon or two in a romaine leaf and eat. Also, you can give it some extra color by shaving sweet potatoes/yams with a peeler, and putting a few of the peels on there.

  21. Genny says:

    That pea soup looks amazing. I have a recipe I normally follows that calls for olive oil instead of avocado, but I'd like to try it with the latter now.

    Raw Foundation

  22. wyllow says:

    I read a lot of recipes that called for a dehydrator and kept putting off getting one. I can honestly say that the mushroom/broccoli recipe is THE ONE that made me plunk down the dough for uncooking equipment. OMG did it deliver! It's soooooooooo good. I mean, really. Thanks! : )

  23. Zuri Mayasa says:

    I am…about to…DEVOUR!!! that mushroom/broccoli marinade!!! I had to stop myself from eating it before it even got marinated and warm! SO yummy!