October 9, 2011

Blueberry Fool
serves 4 ~ $.62 per serving
1 cup nuts (cashews) ($1.00)
2 ripe bananas ($.30)
juice of 1 lemon ($.69)
pinch of salt
1/2 cup water for blending, as needed
4 ounces blueberries, frozen and thawed ($.50)
whole blueberries
I was looking for ways to cut some of the fat in regular nut yogurt and decided to use ripe bananas and nuts in about equal amounts. This worked out wonderfully and as a bonus, eliminated the need for more sweetener.
A “fool” is basically a yogurt dish layered parfait style. Greek yogurt, which is very thick, is traditionally used. This yogurt isn’t that thick as I’ve made it here, but could easily be thickened by draining some of the liquid through cheesecloth. 
In a blender, puree the bananas until very smooth. Add the nuts (I used cashews) and lemon juice and about a half cup water for blending. Puree on high for several minutes, until smooth and creamy. Refrigerate for at least a few hours. It will thicken quite a bit as it chills.
To make the “fool,” take half the yogurt and puree with a handful of blueberries. In each serving bowl, put a spoon of regular yogurt and another of blueberry yogurt, add a few whole blueberries to the top. Garnish with a couple chopped walnuts and a drizzle of agave, if desired.
calories: 268
fat: 38 gr
carbs: 24 gr
protein: 5 gr

Kristen Suzanne’s Harvest Soup
serves 3 ~ $2.48 per serving

1 cup water
1 large zucchini, chopped ($.50)
2 medium tomatoes, quartered ($3.50)
3 celery stalks, chopped ($.45)
2 cups carrots, chopped ($.40)
2 dates, pitted ($1.00)
1 clove garlic ($.10)
2 teaspoon himalayan crystal salt
1 tablespoon onion powder
1/2 teaspoon black pepper
1/2 cup flax oil ($1.50)
Kristen Suzanne is a raw chef, blogger, author and teacher who helps people succeed with their raw vegan lifestyles. Kristen is currently sharing her high raw pregnancy journey on her wonderful blog and even more information can be found on Kristen’s website … & you’ll find some truly awesome books and ebooks there. She’s been generous enough to share a few recipes here. Her blog and website are both entertaining and helpful. I’ve followed her blog for more than a year and Kristen always has something helpful or yummy or even profound to share.

This could very well be the most perfect raw soup ever. It has everything in it and it’s so delicious … creamy and savory, just a little warm. Yum. This recipe makes about six cups of soup which today served three perfectly. I’ve definitely added this to my short list of recipes I know I’ll use over and over again.

Blend all ingredients, except for the oil, until very smooth and creamy. Add in oil and blend for another minute or so. Enjoy. Oh, and I drizzled a half teaspoon of oil over top of each just because it looks pretty.

calories: 439fat: 72 grcarbs: 87 grprotein: 8 gr



Raspberry Salad
serves 2 ~ $3.09 per serving

1 head romaine, chopped ($2.29)
6 ounces raspberries ($2.99)
2 stalks celery ($.10)
1 red onion ($.30)
2 tablespoons olive oil ($.20)
1 tablespoon agave or other sweetener ($.20)
2 tablespoons almonds ($.10)

Most everything I make here in the blog is under $3.00 per serving. This is an exception but definitely worth it.

To make the vinaigrette, puree the olive oil, agave, half the raspberries, and a quarter teaspoon of salt (or more, to taste) until smooth and creamy. This works best in a bullet type blender.

Assemble the remaining ingredients, and top with the raspberry vinaigrette.

calories: 345
fat: 21 gr
carbs: 38 gr
protein: 7 gr


Caramel Apple Pie
serves 6 ~ $1.60 per serving
1 cup walnuts ($3.00)
1 cup raisins ($1.00)
5 apples ($3.00)
1/2 cup raisins ($.50)
4 tablespoons agave ($.40)
4 tablespoons lemon juice ($.40)
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice ($.10)
4 tablespoons almond butter ($.80)
2 tablespoons agave ($.40)
2 tablespoons olive oil ($.20)
4 tablespoons water
This may possibly be the best apple pie I’ve ever had. It was also published over at One Green Planet, which is a wonderful website and the “online destination for the ecologically ethical generation.”
Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn’t meant to dry the apples, but to soften them and let the flavor intensify.
In a food processor fitted with the “S” blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm. 
In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.
Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream.
calories: 462
fat: 24 gr
carbs: 64 gr
protein: 6 gr


Total cost for the day: $7.70
total calories: 1,514
total fat: 155 gr

total carb: 213 gr
total protein: 26 gr



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4 Responses

  1. Karena says:

    That all looks delish! I'm not raw, but with foods like that you might be able convince me 🙂 Also love the concept of your blog – eating well doesn't have to cost the proverbial arm and leg!

  2. MeShell says:

    I'm so impressed with your delicious menu. The soup sounds fabulous, and that cake looks great!

  3. shannonmarie says:

    I think I've seen this one before, but I still like it 🙂

  4. I've got to try this apple pie!