October 11, 2009

Caramel Apple Breakfast Bowl
makes 1 serving ~ cost per serving: $1.62


1 Apple ($.75)
1/2 oz Nuts ($.32)
1 tbsp Almond Butter ($.40)
1 tbsp Raw Agave ($.15)

This is easy peasy and just like having a caramel apple for breakfast. Chop a nice, juicy apple into bite sized chunks. I used a medium Honey Crisp. Blend together the agave and nut butter. Sprinkle the nuts (I used walnuts, pecans and almonds) over the apple chunks and then dollop with the nut butter/agave mixture.

nutritional information:

calories: 340
fat: 17 gr
carb: 42 gr
protein: 4 gr

Super Salad with Mango-Tomato Dressing

Mango-Tomato Dressing
makes 2 servings ~ cost per serving: $.77


1 Tomato ($.75)
4 oz Mango (I used frozen chunks, thawed) (.50)
1/2 tsp Paprika ($.05)
1/2 tsp Onion Powder ($.05)
1/2 tsp Garlic Powder ($.05)
1 tbsp Agave ($.15)

This dressing is really simple, and is sweet, light, and a bit tangy … I started making it as a substitute for French dressing. Use a blender to mix up the tomato, mango, spices and agave. The juice from the tomato is usually enough liquid to make blending go smoothly.

Greens, eaten as salad especially, usually make up a big part of any raw fooder’s diet. I know it does mine. Make this for lunch and have plenty left over for another serving at dinner.

Super Salad
makes 4 servings ~ cost per serving: $1.18

My ideal salad is one head Romaine lettuce ($1.29), 1 tomato ($.75), 4 oz. fresh mushrooms ($.75), 1 cup celery chunks ($.25), 1 avocado ($1.49) and chopped onions ($.25).

nutritional information:

super salad (per serving):
calories: 143
fat: 8 gr
carbs: 17 gr
protein: 6 gr

dressing (per serving):
calories: 85
fat: 0
carbs: 21 g
protein: 2 gr

Corn Confetti (served w/super salad from lunch)
makes 4 servings ~ cost per serving: $.87


6 ears corn ($1.00)
2 tomatoes ($1.50)
1 green pepper ($.50)
1 onion ($.25)
1 jalepeno ($.10)
2 tbsp olive oil ($.15)

Cut corn from cobs with knife or corn cutter. Chop onions, tomatoes and green pepper. Finely diced the jalepeno. Mix together and drizzle with olive oil.

nutritional information (per serving):

calories: 280
fat: 40 gr
carbs: 65 gr
protein: 13 gr

Pumpkin Ice “Cream”

makes 2 servings ~ $.65 per serving

1 cup raw pumpkin chunks ($.10)
4 bananas ($.45)
1 cup nut milk ($.40)
1 cup carrot juice ($.10)
1 in piece ginger, peeled
2 tbsp raw agave ($.30)
1 tsp pumpkin pie spice ($.05)
1/2 tsp cinnamon ($.02)

Plan to make this at least a few hours ahead of time. Juice 3-4 carrots, plus piece of ginger, to make about 1 cup liquid. Add the carrot/ginger juice and pumpkin chunks to a blender and puree until smooth. Add bananas, nut milk, spices and agave. Puree until smooth. Process in an ice cream maker and then store in freezer, or pour into bowl and place in freezer, stirring every 20 minutes or so until firm.

nutritional information (per serving):

calories: 363
fat: 4 gr
carbs: 80 gr
protein: 3 gr

total cost for the day: $6.99
total calories: 1,459
total fat: 69 gr
total carb: 225
total protein: 28 gr

9 Responses

  1. Michele says:

    This is RAWsome!! I love, love, love it!! This is a beautiful, yummy looking menu that (almost) anyone could fit into their budget. You RAWK!!!!

    aka Raw Juice Girl

  2. thank you michele, so glad you stopped by!

  3. monicajane says:

    totally awesome menu! it's very inspiring. I'm neither raw nor vegetarian but I love natural food and this looks very very good.

  4. bitt says:

    that pumpkin ice cream looks delicious! i need to try it.

  5. nollyposh says:

    Fantastic X:-) i wonder if i can substitute rice milk for nut milk? (No nuts in my house!) …Went to a retreat a couple of years ago and the food was completely vegan and raw… Was fab!!! X:-) Good on you and Thankyou for all the great hints x

  6. nolly, you can even omit the nut milk … i've made it both ways … the carrot juice is plenty to get it blended …

  7. LINDSAY says:

    These recipes look delish! Will check here often 🙂

  8. Twins says:

    Hey just found your blog…what a great idea! I love it. Keeping it simple is my raw motto too : ) I must your pumpkin ice cream looks yummy!!

  9. Zuri Mayasa says:

    The Caramel Apple Bowl…I'm sitting here right now eating it, stopping between words to roll my eyes in the back of my head and make slightly inappropriate noises as I chew! I am SO grateful you share this info. This is my official go-to source for raw food, because it's simple, EVERYTHING I've tried has ben delicious, and inexpensive couldn't be more true. Thank you thank you thank you!