May 30, 2010
serves 1 ~ $.70 per serving
1 banana ($.15)
1 tablespoon walnuts ($.05)
1 tablespoon coconut flakes ($.10)
1 cup almond milk ($.40)
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.
fat: 20 gr
carbs: 41 gr
protein: 6 gr
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.
fat: 28 gr
carbs: 23 gr
protein: 5 gr
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 ($1.89)
I love marinated and dehydrated veggies. Either or both softens them just slightly and intensifies the flavor. Here, I’ve just marinated the vegetables without dehydrating them.
Put the mushrooms, onions, and peas in a lidded bowl or tub. Whisk together the olive oil, balsamic vinegar, garlic, salt, and red pepper flakes and pour over the vegetables. Let stand, stirring ever so often, for about an hour or more.
Chop the mixed greens, I used kale and a baby lettuce mix from my garden, and top with the marinated vegetables.
Mix additional marinade as a dressing, if desired.
fat: 14 gr
carbs: 33 gr
protein: 9 gr
Blueberry Ice Cream
serves 2 ~$.80 per serving
4 bananas, sliced and frozen ($.60)
1 cup blueberries, frozen ($.49)
1 cup almond milk ($.40)
1 teaspoon vanilla extract ($.10)
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.
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