May 30, 2010
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Breakfast
Fruit Cereal
serves 1 ~ $.70 per serving
1 banana ($.15)
1 tablespoon walnuts ($.05)
1 tablespoon coconut flakes ($.10)
1 cup almond milk ($.40)
pinch cinnamon
I hope everyone is having a great holiday weekend. We’re really enjoying the unusually warm weather and the garden is growing like gangbusters.
I usually wait until Sunday morning to plan what I’m going to make for the blog. This morning I woke up absolutely certain I had not one single idea … and I was working with fairly low food supplies as well. Raw and vegan foods are really no different from (or more complicated than) any other type of foods, though, and a few meals can be pulled together if there are a few staples available.
This doesn’t contain any actual cereal grains, but does give that same feeling of nice big bowl of cereal and milk. The milk is even sweet and drinkable when finished.
Layer the banana, nuts, and coconut flakes in a bowl. Pour in almond milk. Top with pinch of cinnamon and an optional teaspoon of agave or other sweetener.
calories: 382
fat: 20 gr
carbs: 41 gr
protein: 6 gr
Lunch
Tomato Basil Soup
serves 2 ~ $1.83 per serving
3 tomatoes ($3.00)
2 carrots, chopped ($.20)
2 celery stalks ($.20)
1 medium onion ($.05)
4 tablespoons olive oil ($.40)
1 tablespoon dried basil
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper (or to taste)
red pepper flakes
This is so simple and so satisfying and takes just a very few minutes to make.
Add all ingredients to blender and puree until smooth. Top with a few red pepper flakes and a drizzle of oil. Lately, I’ve been trying blended soups with the oil lessened or omitted and they’re just as delicious.
calories: 338
fat: 28 gr
carbs: 23 gr
protein: 5 gr
Dinner
Salad Marinade
serves 2 ~ $2.77 per serving
10 oz crimini mushrooms, sliced ($2.29)
3 green onions, sliced ($.25)
2 cups snap peas ($.50)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoon agave (or other sweetener) ($.20)
2 cloves garlic, pressed
1/2 teaspoon salt
1 teaspoon red pepper flakes
1 pound mixed greens, chopped ($1.89)
I love marinated and dehydrated veggies. Either or both softens them just slightly and intensifies the flavor. Here, I’ve just marinated the vegetables without dehydrating them.
Put the mushrooms, onions, and peas in a lidded bowl or tub. Whisk together the olive oil, balsamic vinegar, garlic, salt, and red pepper flakes and pour over the vegetables. Let stand, stirring ever so often, for about an hour or more.
Chop the mixed greens, I used kale and a baby lettuce mix from my garden, and top with the marinated vegetables.
Mix additional marinade as a dressing, if desired.
calories: 266
fat: 14 gr
carbs: 33 gr
protein: 9 gr
Dessert
Blueberry Ice Cream
serves 2 ~$.80 per serving
4 bananas, sliced and frozen ($.60)
1 cup blueberries, frozen ($.49)
1 cup almond milk ($.40)
1 teaspoon vanilla extract ($.10)
pinch salt
I prefer the texture of ice cream made in the blender when compared to that made in the food processor. The food processor makes a very fluffy ice cream, where the blender makes something more like dense soft serve.
In a blender or food processor fitted with an “S” blade, add all ingredients and blend until smooth and creamy. This makes a soft serve consistency. For a firmer ice cream, just pop in the freezer and stir every so often.
calories: 334
fat: 4 gr
carbs: 75 gr
protein: 3 gr
Total cost for the day: $6.10
total calories: 1,320
total fat: 66 gr
total carb: 172 gr
total protein: 24 gr
All of it looks delicious. I'm glad I came across your blog!
I love this menu because it uses staples and looks simply delicious. Great job creating a yummy menu with the basics in your pantry. And have a great Monday 🙂
It's amazing how many delicious meals can be produced when you think there's more or less nothing in the house 🙂
loving the soft-serve and the soup. we're going to try this tonight!
That is EXACTLY what I had for dinner last night (minus the snap peas)! And it was so GOOD! Love your blog. Thank you.
much love to you for doing the blog.
im new to raw and, like a lot of other people, am wanting to make better food choices. some of the other sites ive been to have plenty of recipes that call for specialty or superfoods and that can be costly. sooo coming from a newbie, thanks again 🙂
can you post a grocery list for the week pls? that would be helpful
OMG I want to make the Blueberry "ice cream" so bad!!! It looks delicious and I like the fact that you don't need an ice cream maker to make it, especially since those bad boys cost like $50 🙁
Tried out that ice cream last night– OMG, amazing. And no need to put it in an ice cream maker. I meant to eat the fruit cereal this morning for breakfast, but ran out of time. I'll have to give it a try in the morning.
You should try adding hemp seeds to your food for extra protein. It's expensive if you buy the prepackaged stuff ($9.99 for 8 oz) but it's cheaper if you buy it in the bulk bin ($8.35/pound for me). I'm currently breastfeeding so I need quite a bit of protein, so I thought I'd pass that info along. I like to add hemp to my smoothies. You can also get it in powder form and 1/4 cup is about 12 grams of protein. 🙂
Mmm! What a yummy menu. It all looks amazing as always!! Num, num! 😉
Lisa, you always make the best looking food. I'm constantly amazed at how you are able to take the "simplest" ingredients and turn it into something so gourmet!
Thanks so much for your kind words and your yummy recipes. You always help me stick to my budget lately.
The blueberry ice cream did it. I have to try the banana ice creams, but I can't pass this one up. I have some mixed berries in the freezer that need to be used. up 😀
I was referred to this blog from a friend and I'm so happy they did! Eager to try out the blueberry ice cream recipe!