October 4, 2015: Raw Food Recipe Menu
- 1 apple, washed (peeled if not organic) ($.60)
- 1 cup mango,chunks, fresh or frozen ($1.00)
- 1 banana, sliced and frozen
- 1 handful kale leaves ($.50)
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 cup ice
- water for blending (more or less depending on how thick you like it)
Blend all ingredients in a high powered blender until
very smooth and enjoy!
nutritional information
calories: 230
fat: 4 gr
carbs:47 gr
protein: 6 gr
ingredients
dressing
- 3 tablespoons tahini ($.30)
- 4 tablespoons lemon juice ($.60)
- 1 tablespoon maple syrup or agave (can substitute stevia or omit) ($.10)
- 2 tablespoons balsamic vinegar ($.10)
- 1 tablespoon flax oil ($.20)
- 1 teaspoon soy sauce ($.10)
- 1 teaspoon turmeric ($.10)
- 1 teaspoon onion powder ($.10)
- 1 teaspoon garlic powder
- 1 teaspoon cilantro flakes
- 1/2 teaspoon dried basil
- 1/4 to 1/2 teaspoon cayenne
- 1/4 teaspoon ginger
- 1/2 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
salad
- 1 head romaine or other lettuce ($1.80)
- 2 tomatoes ($1.00)
- 1 cucumber ($.50)
- 1 small onion, sliced ($.20)
until well mixed. Use as desired (over salad, as a veggie dip, over a rice bowl, etc). Can be stored in the refrigerator for
up to three days in an air tight container.
- 1 red bell pepper, thinly sliced ($.70)
- 1 yellow or orange bell pepper, thinly sliced ($.70)
- 1 cup mushrooms, sliced ($1.50)
- 1 cup black or kalamata olives ($1.50)
- 1/2 cup thinly sliced onion ($.20)
- 1/4 cup olive oil ($.20)
- 2 tablespoons lemon juice ($.40)
- 2 tablespoons apple cider vinegar ($.20)
- 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
- 1 tablespoon onion powder
- 1 teaspoon freshly minced garlic
- 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
- 1 teaspoon dried oregano
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
- 1-2 medium sized zucchini, spiralized
Prepare the red and yellow bell pepper, mushrooms, olives, and onion and
place in a medium sized bowl. In a small bowl, whisk together the olive
oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and
pepper. Pour over the prepared vegetables. Allow to marinate for at
least a half hour, but it can marinate as long as a day.
When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.
nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr
I use my spirilizer as much as any kitchen tool I have (except my
VitaMix, of course!!). The Paderno brand one I have can be found on
Amazon HERE, or in most stores that sell kitchen supplies.
- 2 bananas, sliced and frozen ($.60)
- 1/2 cup almond milk ($.40)
- 2 tablespoons raw cacao powder or cocoa powder
- pinch salt
- few drops of stevia, if more sweetness is desired
- 1/4 cup melted coconut oil ($.80)
- 1/4 cup raw cacao powder or cocoa powder ($.80)
- 1/4 cup finely ground coconut palm sugar ($.80)
- pinch salt
- 2 tablespoons chopped pistachios ($.40)
- Place all fudgesicle ingredients into blender and puree until very
smooth. Add more almond milk or water if needed to facilitate blending. - Pour into popsicle molds and freeze for several hours until fully frozen.
- Prepare the chocolate shell coating.
- Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
- Remove the fidgesicles from the freezer and pop them out of their molds.
- Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat.
- Just heating the coconut oil up enough to melt it and not any warmer
will yield the best results. If needed, gently remelt the chocolate
hard shell. - Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
- Any leftovers can be wrapped and stored in the freezer for a week or so.
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
total carb: 163 gr
total protein: 30 gr
I must try this beautiful turmeric dressing!
Thank you!
It's delicious 🙂
I finally did the dressing. WOW! Thank you; we all loved it! This combination is awesome!
I am worried this is not enough calories per day for a raw lifestyle, did you have lots of energy eating this?
Obviously, everyone is going to be different as far as their daily caloric needs. I stick to around 1300 calories a day and feel fine … any more than that and I gain weigh. Someone else may need more, and some may need a lot more. It just depends on activity level and metabolism.