October 14, 2012

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).

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

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

calories: 301
fat: 21 gr

carbs: 28 gr

protein: 6 gr

Romaine Wrap Ups with Sweet Mustard
makes four wrap ups (which is one large serving) ~ $3.14 per serving

4 leaves romaine ($.10)
1 cucumber ($.80)
1 carrot ($.10)
1 avocado ($1.49)
2 tbsp raw agave ($.30)
1 small onion, chopped ($.15)
1 cup mung bean sprouts ($.10)
1 tsp mustard powder or 1 tbsp prepared mustard (.10)
salt and pepper (to taste … about 1/4 tsp each)

Mix agave, mustard, salt and pepper and
set aside. Chop cucumber into sticks, shave carrot curls with a
vegetable peeler, slice avocado into strips. Divide all equally between
the romaine leaves, drizzle with the sweet mustard sauce and wrap up.
These are juicy and messy, but oh so delish.

is an easy and inexpensive way to get really fresh goodies to add to
raw dishes. Here is a good site with basic “sprouting 101” info … http://www.efn.org/~sundance/Sprouting.html I’ve
found that I can’t slack off at all on the rinsing or they’ll start to
get a little fermented smelling (especially wheat berries). Sprouts
should always smell pristinely fresh and never “off” in any way …
discard any that do.

calories: 578
fat: 29 gr
carbs: 77 gr
protein: 1 gr

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

fat: 7 gr

carbs: 19 gr

protein: 3 gr

Total cost for the day: $5.97
total calories: 1,355
total fat: 67 gr

total carb: 174 gr
total protein: 17 gr

3 Responses

  1. Lauren says:

    Yummy!! I must make those crispies and macaroons are the best!!

  2. Van says:

    That looks delish! Love your blog!

  3. Colynn O says:

    This all looks so super delicious! I've been obsessed with avocados lately.