November 21, 2010

If the only prayer you said in your whole life was, “thank you,” that would suffice.  ~Meister Eckhart
Soft Serve with Apples
serves 2 ~ $1.08 per serving

1 tablespoon lemon juice
1 tablespoon agave ($.20)
1/2 teaspoon pumpkin pie spice
2 apples, peeled and chopped ($1.20)
4 bananas, sliced and frozen ($.60)
1/2 teaspoon vanilla ($.05)
2 tablespoons walnuts ($.10)

My love affair with banana soft serve has been rekindled.

In a small bowl, whish together the lemon juice, agave, and pumpkin pie spice. Add the peeled the chopped apples and toss to coat. Pour onto a line dehydrator sheet and dehydrate for about an hour. This is an optional step. The dehydrating softens the apples a bit, but they still taste fine without it.

To make the soft serve, put the frozen banana slices in a food processor fitted with an “S” blade and process until thick and creamy.

Top with the apples and walnuts.

calories: 399
fat: 9 gr
carbs: 93 gr
protein: 6 gr

Tat Soi and Arugula with Mustard Dressing
serves 1 ~ $2.79 per serving
10 leaves tat soi ($1.59)
6 leaves arugula ($.55)
2 green onions ($.10)
1 carrot ($.10)
1 tablespoon olive oil ($.10)
1 teaspoon apple cider vinegar ($.10)
1 tablespoon agave ($.10)
1 clove garlic, pressed
1 tablespoon dijon mustard ($.15)

The tat soi and arugula are growing like gangbusters in cold frames right now. I love arugula, but I’d never heard of tat soi until I planted it this year. It’s in the brassica family, like broccoli, and has fairly large, spoon shaped leaves. It’s a bit spicy, too … kind of like broccoli sprouts. It’s a nutritional powerhouse, an full of antioxidants. Also, all of the brassicas may prevent breast cancer by increasing the liver’s ability to metabolize estrogen.

This is a pretty simple salad. Toss together the greens and onion, and carrot. Whisk together the remaining ingredients and pour over salad.

calories: 257
fat: 14 gr
carbs: 30 gr
protein: 5 gr
Mushroom Pasta with Kristen’s Tuscan Sun-Dried Tomato Pesto

serves 3 ~ $3.32 per serving

$1.28 per serving

1 cup sun-dried tomatoes, soaked 2 hours in enough water to just cover, reserve soak water ($1.50)
1/2 cup fresh basil ($.50)
1/4 cup pine nuts ($1.00)
1 teaspoon garlic, pressed ($.10)
1 teaspoon himalayan crystal salt
2 tablespoons fresh lemon juice ($.25)
1/3 cup extra virgin olive oil ($.50)

“In a food processor, fitted with an “S” blade, combine all of the ingredients except the olive oil, adding a little of the sun-dried tomato “soak” water, if necessary. While the mixture is pureeing, add the olive oil. Enjoy!”

 This is a repost of a Kristen Suzanne recipe I several months ago. All her recipes are awesome and Kristen has her own raw holiday recipe book as well as other raw recipe books. You can get them on her website or at Amazon.

Kristen’s versatile sauce is so easy to enjoy. I served it with marinated mushrooms and onions over zucchini pasta.

marinated mushrooms
$1.45 per serving

12 ounces small button mushrooms ($2.99)
1 onion ($.25)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1 clove garlic, pressed ($.10)
1 tablespoon dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper

Clean the mushrooms, but leave them whole. Finely chop the onion. Mix together the oil, agave, garlic, basil, salt and pepper and pour over the mushrooms and onions. I do this in a zip lock type box, but a glass bowl would work was well. Allow to marinate for a few hours or overnight. Then, to warm, place in the dehydrator for an hour or so. Serve the pesto and mushrooms over zucchini noodles, using one small zucchini ($.59) per serving.

Also, I’ve used agave as the sweetener here. I’m currently in search of the perfect raw sweetener because I have ethical concerns about honey. But I react to agave a bit like I do to corn syrup. And that is not a good thing. Stevia has given me stomach aches in the past and is linked to possible liver damage in some people. Maple syrup isn’t raw and has such a strong flavor. I’m thinking of just using evaporated cane juice, although it’s not raw. Any thoughts? What’s your favorite raw and/or non-raw sweetener?

nut parmesan
$.10 per teaspoon

To make these even more tasty, and for about $.10 a teaspoon, top with a teaspoon or two of this nut Parmesan.

1 cup nuts (I used walnuts and brazil nuts)
1 teaspoon nutritional yeast
1 teaspoon salt
1 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon dried basil

Grind to a fine powder in the food processor. Avoid over processing as it will cause the nuts to become oily. This will keep for a couple weeks in the fridge.

calories: 488
fat: 41 gr
carbs: 29 gr
protein: 9 gr

Kristen has some further tips on raw budgeting:

“… might substitute the pine nuts for hemp or cashews or walnuts. Your reader can make their own sun-dried tomatoes to save money, too, if they have a dehydrator. This can be served on spiralized zucchini pasta.”

Nut Butter Cups
makes about 8 cups ~ $.96 per cup

1/2 cup almond butter ($.50)
1 teaspoon nutritional yeast ($.05)
2 tablespoons agave ($.40)
pinch salt

1/2 cup cacao butter or coconut oil ($3.00)
3/4 cup cacao powder ($2.50)
6 tablespoons agave ($1.20)
pinch salt

This is a very basic version of the nut butter cup. Mix together the almond butter, nutritional yeast, agave, and salt. Form into round disks that will fit inside your chosen mold (I used a cupcake pan with paper liners) and place on waxed or parchment paper. Stick in the freezer for about a half hour, until the mix is chilled well and firm. You can even let it freeze.

In a double boiler, melt the cacao butter or coconut oil. Add the rest of the ingredients and stir. Into your mold, pour a thin layer of chocolate and then put in the freezer to chill to harden. Put the nut butter disk on top in the center and pour on another layer of chocolate. Freeze this for about a half hour and unmold.

calories: 290
fat: 24 gr
carbs: 21 gr
protein: 4 gr

Total cost for the day: $8.15
total calories: 1,434
total fat: 88 gr
total carb: 173 gr
total protein: 24 gr
Holiday eBook Giveaway!
 Thanks to the generosity of Penni Shelton, I’m giving away a copy of Penni’s and Raw Food Rehab’s awesome eBook, Raw for the Holidays. The revised version has over 100 recipes and 65 color photos of juicy, delectable raw and living foods that are perfect for this time of year!

You can see more of Penni’s and RFR’s holiday recipes HERE
To Enter:
Leave a comment below
for extra entries
Tweet this giveaway. Come back and leave a separate comment.
Blog about this giveaway. Come back and leave a separate comment.
Deadline is Sunday, November 28, at 10 pm.
Have a wonderful Thanksgiving everyone!

44 Responses

  1. Anonymous says:

    This looks like a great day of eating! Mushrooms and apples are in season right now in France where I'm at. Although, their selection of greens isn't as adventorous as the United States (I haven't seen kale at all) but they're up on their market scene so it's all good! I've been reading your blog for a while now and decided to comment to get a shot at that ebook. You keep it real! peace out

  2. Anonymous says:

    Those raw peanut butter cups look delish! I would love this cookbook for the holidays! I'm not raw, but I low making raw recipes for my family 🙂

  3. Anonymous says:

    Those nut butter cups look awesome. Could definitely use the raw holiday recipes to save me from all the usual indulgent foods!

  4. crazy4boys says:

    I just found your blog recently and have been pouring over all the older posts. I love that you have a picture for each recipe. It has really helped me on my journey in raw foods. I'd love to win the e-book! Happy Holidays!!!!

  5. Noelle says:

    Great giveaway! Sounds like a great eBook!

  6. Oh wow, the nut butter cups look fantastic AND no dehydrator needed! That's amazing!

  7. Melissa says:

    Love RFR! Love Penni! Would love to win! Pulling my husband to the vegan side day after Thanks Giving and would love to use this cook book to help me make more raw foods that he will love.

  8. ( jason ) says:

    The soft serve with apples dish looks great. I think I'll try it this week.

    The nut butter cups also look fabulous, but I'm not sure I have the patience to make them.

  9. Lauren says:

    Love the looks of the nut butter cups!
    And I love raw food rehab too…looks like a great ebook

  10. Melissa says:

    Love, love, love this menu. They keep getting better and better. yummmmmmyyyy.
    I love Penni's recipes too. delicious!

    I agree ^^. I love how you include photos of every dish.

  11. S. says:

    It all sounds/looks great. I've never considered soft serve for breakfast – I usually eat banana like cereal, but since it isn't actual sugar/dairy ice cream I guess its ok (?!). Impressed by the nut butter cups – I have yet to try anything that difficult.
    I've been digging through your blog for some recipes for the holiday season – I'm trying my first one raw and am really excited!

  12. Anonymous says:

    I'm always so eager to read your posts. Yay!

  13. Ralph says:

    This breakfast sounds great. i'll try it tom.
    As well as the rest of the daily menu.

  14. I love Penni! And would love to win this!

  15. Kirsty says:

    First ever comment 🙂 I love the simple but delicious looking recipes you post – very inspiring.

  16. Anonymous says:

    May all beings enjoy perfect health and vitality, now and always, and may your raw, vegan blog enable all who read it to beome completely whole! Peace and love,

  17. Kathy says:

    Wow, thank you for posting these awesome recipes with the fantabulous photos! I'm looking forward to trying the recipes, definitely!

  18. Kathy Lee says:

    I tweeted about this, and also posted in on my facebook & on plurk.

  19. Honeybee says:

    Lovely work you are doing here, showing people how to thrive on a live food diet with yummy yet inexpensive fare.

  20. Mrs. No-No says:

    Hey – would love to win this book. 🙂
    mspomona97 (at)

    Carla 🙂

  21. Mrs. No-No says:


    MrsNoNoKnows Mrs. NoNo
    Just entered to win Raw Food ReHab's new #rawfood cookbook from Lisa

    mspomona97 (at)

    Carla 🙂

  22. Krista says:

    I have been following your blog for a little while now and think your recipes are wonderful,. I have recently begun to go raw. Not fully there yet. I would love to learn how to do it for a family of seven with little kids. Your blog has been a great support. Thank you.

  23. omg, this is MY kind of menu.. yum.. I really loe banana soft serve too!

    Please enter me in the giveaway!

  24. Nancy says:

    The menu looks great as usual.

    I would love to win the book.


  25. Tanya says:

    Great giveaway! I can always use more help and recipes when it comes to eating raw.

  26. Fiber says:

    Would love to win a copy of this great cookbook!

  27. You're amazing, once again! Actually, now I'm salivating, once again. Hah! LOVE ALL OF THIS, as always…a great big YUM.

  28. Aimee says:

    Happy Thanksgiving! We have one of your Cashew Cheezecakes in our freezer for tomorrow evening! My daughters (and I) can't wait to try those nut butter cups.

  29. Jenn says:

    Wow, this menu sounds great! Happy Thanksgivibg to you! Thanks for all the great recipe ideas!

  30. kay says:

    Thanks for blogging this way. It's been fun to show people that eating raw doesn't have to be expensive.

  31. HiHoRosie says:

    Mmm! That soft-serve with apples looks great!

    I'd love to enter your giveaway! Thanks Lisa!

  32. shannonmarie says:

    Yummy, as always. Thanks for stopping by my blog to say hi. Happy belated Thanksgiving!

  33. kelli says:

    yummy nut butter cups! interesting you add nutritional yeast…

    i'd love to win the ebook!=)

  34. Anonymous says:

    Thanks! Glorious recipes, inspiring photos and economical options.
    Happy Holidays.

  35. Candice says:

    I just made the salad, DELICIOUS! I had to come back to let you know. I love arugala and the dressing had just enough sweetness and lots of flavor. Keep up the good work! (By the way this is the first time I have ever posted)

  36. Meghan says:

    The nut butter cups look divine. I may have to put that on my list of stuff to make this week. And love Penni Shelton, so the ebook would be great to have, definitely since this is my first year being high raw for the holidays.

  37. Anonymous says:

    Those nut butter cups look fantastic! One of my earliest raw desserts was a maca-laced nut butter cup and they were a HUGE hit at work. However, they were somewhat complex, so I'm looking forward to trying these slightly simpler ones. They just got added to my todo (or to do NOW) list. 🙂


  38. enter me!

    and Kristen's Tuscan Sun-Dried Tomato Pesto, and the parmesean, the mustard dressing, well you made everything just look soooo good!

    and i have been rocking the PB cups w/ nooch for quite some time now and loving them 🙂

  39. Angelique says:

    I've loved the holiday recipes I've seen so far on Raw Food Rehab — the ebook would be great!

    I like how easy those nut butter cups look and will definitely be trying those.

  40. I've got a raging sweet tooth!
    These Peanut Butter Cups have me drooling all over my keyboard!!
    Thank you for all that you share with us!!

  41. Sharina says:

    Wow I just found this site. I LOVE IT! I NEED IT! I'm a single mom who has been a raw foodist for 1 year & really love this website. I just subscribed & would love to win the raw ebook.I'll definitely keep this website in my favorites. Thank you so much for helping raw foodist's stay raw with your delicious low cost recipes, I really, really appreciate it.

  42. I love how easy they look delicious cup of peanut butter .