November 28, 2010

Fruit Wraps

2 servings ~ $.99 per serving

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

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

Garden Salad with Sweet Onion Dressing

serves 2 ~ $2.13 per serving

1/2 head romaine ($.95)
1/2 bunch (or bag) spinach ($1.50)
12 radishes ($1.00)
2 medium onions ($.30)
2 cloves garlic, pressed
2 tablespoons olive oil ($.20)
3 tablespoons agave or agave ($.30)
1/2 teaspoon salt
1/2 teaspoon black pepper

There was an onion dressing I remember using a long time ago and I thought maybe I’d try to replicate it to go with this salad of greens, radishes and onions. It was perfect.

For the dressing, puree 1/2 onion, the garlic, agave, olive oil, salt, black pepper and a sprinkle of crushed red pepper. It can be hard to make this in such a small batch because the blender just doesn’t work on such small amounts. I get around that by using a pint sized canning jar attached to the blade part of my blender. But, you could easily double or triple the amount and it should store in the fridge for at least a few days.

The salad is just the romaine and spinach tossed with thinly slices radishes and onions and topped with the onion dressing and some more red pepper flakes.

calories: 280
fat: 15 gr
carbs: 38 gr
protein: 5 gr

Jalapeno Poppers
10 poppers ~ $.24 per popper

5 jalapeno peppers ($.49)
1 medium onion, minced ($.15)
1 tablespoon olive oil ($.10)
crushed red pepper flakes

Basic Nut Cheez

1 cup nuts, soaked and dehydrated ($1.60)
juice of 1 lemon
1 tablespoon agave ($.10)
1 teaspoon salt
1 teaspoon nutritional yeast
1 tablespoon onion powder
1 teaspoon garlic powder
1 cup water for blending

My son was trying to entice me the other day with some jalapeno poppers. I admit they did look good, but I knew I could make a raw and dairy free version that would just as yummy. AND I had a whole bag full of jalapenos in the fridge.

I started by making a batch of nut cheez. I used soaked and dehydrated walnuts here, but I imagine that some macadamia nuts would be good as well. In a blender, puree the nuts and all other nut cheez ingredients for a few minutes, until smooth and very creamy. Wrap in cheese cloth and let drain over a colander. Set a plate on top of the cheez and weight it with something. I used a can of coffee. Let drain overnight.

Slice the jalapenos in half, remove the seeds and ribs, and very lightly toss with olive oil. Dehydrate for a few hours until slightly softened (I actually liked them both ways, dehydrated as well as just fresh). Then fill with nut cheez and garnish with minced onion and crushed red pepper flakes. Put in the dehydrator for another few hours to warm, if desired.

Vegetable Noodle Stew
serves 2 ~ $1.66 per serving
1 ripe avocado ($.88)
2 tomatoes ($1.00)
4 carrots ($.50)
1 onion, finely diced ($.05)
3 stalks celery, finely diced ($.30)
1 medium zucchini ($.59)
1 1/2 cup water for blending
salt and pepper to taste
red pepper flakes
olive oil for drizzling
This is my new addiction. Maybe it’s the cold, rainy weather we’ve been having, but right now this is almost better than chocolate. Is there anything really better than chocolate?
I still have a freezer half full of frozen tomatoes from my garden last year, and I’ve used them here. In season, we sell our veganic tomatoes two for a dollar straight out of our garden and that’s the price I’ve used here. It’s quite a low price, but it’s such a fulfilling thing to grow food. This time of year, though, tomatoes are quite expensive in the stores. I talk about freezing and preserving produce for raw in my ebook, which is available to the right. I’ve really gotten a lot out of our raw, frozen produce this winter.
In a blender, puree until smooth the avocado, tomatoes, carrots, half the onion, and two stalks of celery. Add as much water as you like to create the desired consistency. I made mine thick and it was very much like a stew. Finely dice the other half of the onion and the remaining celery. Slice the zucchini into noodles using a vegetable slicer or spiral slicer. I slice the zucchini lengthwise and then use a vegetable peeler to shave off fettuccine sized noodles.
Divide the soup between bowls, salt and pepper to taste, and stir in the diced onion and celery and the noodles. Drizzle with a teaspoon or so of olive oil and some red pepper flakes, if desired. Extra yumminess can be had by marinating the zucchini noodles for a few hours using equal parts olive oil, balsamic vinegar, and agave as a marinade.
calories: 292
fat: 15 gr
carbs: 38 gr
protein: 8 gr
Pistachio Ice Cream
serves 2 ~ $1.19
1 ripe avocado ($.88)
4 ripe bananas ($.60)
2 tablespoons agave ($.20)
1 teaspoon vanilla extract ($.20)
pinch salt
1/4 cup pistachios ($.50)
Fruit and nuts. That’s all this is, but it feels like a treat … and I think it makes a perfect breakfast. 
In a food processor with the “S” blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.
If you don’t have an ice cream maker, just freeze the puree and stir every half hour or so until it’s firm, adding the pistachios just before firm.
calories: 552
fat: 22 gr
carbs: 92 gr
protein: 8 gr
Total cost for the day: $6.21
total calories: 1,495
total fat: 67 gr
total carb: 275 gr
total protein: 24 gr
of the Raw for the Holidays eBook is
Fiber from 28 Cooks!
I hope you all had a wonderful Thanksgiving! This weekend was pretty busy with family, so these are reposts. I hope you enjoy them and I’ll be back next week with some entirely new recipes.

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11 Responses

  1. Fiber says:

    Hooray! I actually almost purchased the book on Saturday, but remembered I had entered this contest!
    Thanks for having this giveaway!

  2. Caleb says:

    Those poppers look great. I'm excited to have re-discovered your blog too, as my new wife and I are pretty broke right now and I love eating raw. This will definitely become a valuable resource. Thanks for sharing!

  3. Great menu. I am going to definately try these recipes:)

  4. HiHoRosie says:

    Congrats to the winner! Lucky! 😉

    And this menu has got to be one my faves that you've posted. Everything looks so good and I love the spicy element.

  5. Char says:

    ooommmyyyy, this whole post looks delicious!

  6. Frannie says:

    The Vegetable Noodle Stew is on the menu for tonight.
    Love your recipes and your photos are fabulous.

  7. Anonymous says:

    I can't wait to make the noodle stew and the poppers!! I love your recipes and that you calculate the cost and nutritional value. I was wondering how you calculate the nutritional value. Do you use a website that you can share? I would love to find out the calories, etc. of things I am making. THANKS!

  8. kt says:

    Wow, I just found your blog! What an awesome concept. Thank you for sharing your very helpful and economical raw food ideas.

  9. YUM is all I can ever think of when I see your posts. YUM!

  10. Serena says:

    This noodle recipe looks great! I will try to make it for dinner/ late lunch/ snack tonight 🙂

  11. Stephanie says:

    I've been reading your site for about a month now and love the variations on the recipes. You've done a great job!

    My only stipulation is that where I live (South Florida), the cost of these foods in organic form is much higher than your prices, sadly 🙁 However, if I manage under 100$ for the week, I say I'm in great shape!

    I just had the banana / avocado in romaine for breakfast today. No salt. I do very much like. Now, I'm thinking about perhaps a variation of an avocado soup that's made a bit sweeter with banana…

    I'm starting up a site about my journey and struggles (and utter happiness) with a raw food lifestyle, and I will be sure to cite all of your great meals here!