October 11, 2009

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

ingredients:

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

Lunch
Super Salad with Mango-Tomato Dressing

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

ingredients:

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)
salt
pepper

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

ingredients:

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

Dessert
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