October 18, 2009


Green Smoothie
makes one serving ~ $1.37 per serving
6 oz spinach ($.70)
6 leaves romaine ($.15)
1 banana, frozen ($.10)
4 oz mango chunks, frozen ($.42)

water to blend

In a blender, add spinach, romaine, and enough water for blending (about a half cup). Puree until smooth and then add the frozen mango and banana and puree. Blending the greens first will help achieve a smoother consistency if, like me, you haven’t gotten around to getting a Vitamix yet.

Just a note about blenders … It’s really not necessary to have a $500 blender to make smoothies, although I agree that good equipment can make anything easier. This is what I use …

It’s a regular blender base that I’ve had for at least 6 years, and lately I’ve been using a canning jar as a carafe. I’ve broken and replaced the carafe several times and find the 24 oz size of a quart jar is the perfect size for making one or two servings of just about anything. And, knock wood, it’s stood up to some pretty heavy demands. Go easy on your blender by pulsing when the going gets tough.

nutritional information:
calories: 222
fat: 0 gr

carbs: 53 gr
protein: 7 gr

Fruit and Nut Bowl

makes one serving ~ $1.16 per serving
1 banana ($.10)
2 oz strawberries ($.27)
2 oz blueberries ($.27)
1/2 oz walnuts, chopped ($.32)
1/2 cup almond milk ($.20)

Slice bananas into bowl, add whole strawberries and blueberries, top with the chopped walnuts and pour the almond milk over. It’s like an incredibly fresh, living bowl of “cereal.”

nutritional information:
calories: 299
fat: 14 gr

carbs: 38 gr
protein: 4 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.

Sprouting 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.

nutritional information:
calories: 578

fat: 29
carbs: 77 gr

protein: 1 gr


makes one serving ~ $1.79 per serving

1 medium zucchini, grated ($.59)
1 tomato, chopped ($.70)
1 onion, chopped ($.15)
1 clove garlic, finely minced ($.05)
1 tbsp olive oil ($.20)
1 tsp basil ($.10)
salt and pepper
Grate zucchini. I used a food processor with the grating blade. Place grated zucchini in middle of plate and top with the tomato, onion, and garlic. Drizzle with olive oil and sprinkle with basil, salt and pepper.

Part of the fun of raw foods is making new things and then thinking up a “raw” name for them. This is a fairly hearty dinner meal I’ve enjoyed often from the beginning (I discovered the idea of raw foods on Storm and Jingee’s Garden Diet website). I can’t remember what cooked dish I was trying to recreate or exactly how I arrived at the name, but it had something to do with grating the zucchini

nutritional information:
calories: 211
fat: 14 gr
carbs: 21 gr
protein: 5 gr

Soft Serve Chocolate Ice Cream
makes one large serving ~ $.95 per serving
2 bananas, frozen ($.20)
1 cup nut milk ($.40)
2 tbsp powdered rawcocao (or cocoa powder) ($.20)
1/2 tsp vanilla ($.15)
1/2 tsp salt

Break frozen bananas into pieces. Puree until smooth in blender with the nut milk, cocao powder, vanilla and salt. This will have the consistency of a very thick chocolate shake or pretty loose soft serve ice cream. Pop into the freezer for an hour or so to firm up, if desired.

nutritional information:
calories: 320

fat: 10 gr
carbs: 54 gr
protein: 4 gr

Total cost for the day: $9.01
total calories: 1,630
total fat: 67 gr

total carb: 243 gr
total protein: 30 gr

3 Responses

  1. Brian says:

    That all looks Dang Wholesome! Yum!

  2. Twins says:

    Everything looks so beautiful and yummy! Great tip about blenders!!

  3. Anonymous says:

    Where do you get spinach for $1.80/lb?