November 22, 2009

Buckwheat Coco Puffs

4 servings ~ $.73 per serving


1 cup buckwheat groats, soaked ($.75)
2 ripe bananas ($.30)
3 tbsp coco or cacao powder ($.15)
1/2 tsp vanilla ($.10)
1/2 tsp salt

Rinse one cup buckwheat groats and then soak in about two cups water for 5-6 hours or overnight. Rinse the buckwheat groats well. There will be a gooey or gelatinous coating on the groats and and they will need to be rinsed several times. Once rinsed, drain well and pat with a towel to remove most of the water.

In a food processor with the S blade, add the banana, cocoa or cacao powder, vanilla and salt. Process for a minute or two until very creamy. Fold into the buckwheat groats. Then spread the mixture in clusters about 1/4 inch thick on the teflex or plastic sheets in a dehydrator. Dehydrate for about 4 hours, then turn over and dehydrate for another 2-3 hours, until the clusters are dry but pliable. They don’t seem to get brittle dry, but stay a little bit pliable. Break up into smaller clumps. These can then be stored in an airtight container at room temperature for 3-4 days. Serve with 1/2 cup almond milk ($.40).

calories: 333
fat: 10 gr
carbs: 50 gr
protein: 7 gr
Avocado Soup

2 servings ~ $1.52 per serving


1 avocado ($1.49)
1 cup nut milk ($.40)
2/3 cup water
1 onion ($.25)
1 clove garlic ($.10)
1/2 red bell pepper ($.40)
2 tbsp pumpkin seeds (pepitas) ($.30)
1 tsp olive oil ($.10)
salt & pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, half an onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas.

calories: 301
fat: 21 gr
carbs: 28 gr
protein: 6 gr

Cole Slaw
six servings ~ $.57 per serving


1 head cabbage, reserve 6 outer leaves for bowls ($1.69)
1 large onion ($.40)
2 carrots ($.30)
6 tbsp olive oil ($.60)
3 tbsp agave ($.30)
1 tbsp apple cider vinegar ($.15)
1 tsp salt
1/4 tsp pepper
1/2 tsp onion powder
1/2 tsp garlic powder

Grate cabbage, onion, and carrot in food processor. Mix together oil olive oil, agave, vinegar, salt and other spices. Whisk together until emulsified. Toss well with grated cabbage, onion and carrot and serve in cabbage leaf bowls if desired.

calories: 204
fat: 14 gr
carbs: 20 gr
protein: 3 gr

Orange Rice
4 servings ~ $1.32 per serving


1 medium zucchini ($.89)
1/2 head cauliflower ($.99)
2 oranges, 1 juiced 1 sectioned ($.80)
1/2 cup snow peas, stringed and cut in half ($.75)
1 medium onion, chopped ($.25)
2o walnut halves, coarsely chopped ($.89)
3 tbsp olive oil ($.30)
3 tbsp agave ($.30)
1 tsp paprika ($.10)
salt & pepper to taste

Grate zucchini in food processor using grating blade. Then, using the S blade, pulse chop the cauliflower until in rice sized pieces. Mix zucchini and cauliflower together with the onion, orange sections and snow peas.

Mix together the olive oil, agave, and paprika. Whisk until emulsified and then toss with the cauliflower and zucchini. Garnish with chopped walnuts.

calories: 357
fat: 24 gr
carbs: 35 gr
protein: 7 gr

Cranberry Sauce
8 servings ~ $.42 per serving


2 cups cranberries ($1.69)
1 apple, cut in chunks ($.30)
1 orange, plus zest ($.40)
1 orange, juiced ($.40)
1/2 cup grapes ($.30)
3 tbsp agave ($.30)
pinch salt
pinch cinnamon

Zest the orange before peeling.
In a food processor using an S blade, chop all ingredients together until chopped well but still chunky.
calories: 68
fat: 0 gr
carbs: 18 gr
protein: 0 gr

Mushroom & Nut Loaf
4 servings ~ $.87 per serving


1 cup mushrooms ($1.15)
1 cup cashews ($1.89)
1 small onion ($.25)
1 tsp poultry seasoning ($.20)
1/2 tsp salt
pinch sage
pinch thyme

Faux foods always amaze me, even when they’re not exact replicas. This wouldn’t fool anyone, but there is definitely a Thanksgiving taste to this, especially when paired with the cranberry sauce.

Pulse chop all ingredients in food processor with the S blade until finely chopped but still a little bit chunky. Form into patties and top with cranberry sauce and a tiny drizzle of agave.

calories: 217
fat: 18 gr
carbs: 10 gr
protein: 8 gr

This is pretty simple and even sparse compared with a traditional Thanksgiving feast, but combined, the three dishes make a respectable and tasty dinner.

24 pieces ~ $.58 each


1 cup almonds ($2.00)
1 cups brazil nuts ($2.32)
20 dates ($8.00)
1 cup finely shredded coconut ($1.20)
2 tbsp cocoa or cacao powder ($.30)
1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that’s not fast and easy. These are no exception.

In a food processor with an S blade, process all ingredients, except the cocoa powder, until finely chopped and it all starts to clump together. This takes a minute or two.

Using a plastic rounded tablespoon or melon scooper, scoop out and press to make a half sphere. Use half the mixture to make regular coconut macaroons. Add the cocoa or cacao powder to the remaining mixture and process until well incorporated and then shape with the tablespoon or scooper.

calories: 143
fat: 7 gr
carbs: 19 gr
protein: 3 gr

Total cost for the day: $6.04
total calories: 1,623
total fat: 94 gr

total carb: 180 gr
total protein: 34 gr

3 Responses

  1. Anonymous says:

    Hi my name is Cindy and I just found your blog.
    I absolutly love your menu's …and the costs…all of it!

    i am my first year into raw and love the inspiration you provide!

  2. Angelique says:

    I SO love your blog!!! Please keep up the great work!
    I am thankful for what you are doing here.


  3. Isle Dance says:

    YOU are aMAZing!