Raw Food Menu August 4, 2013 and Thirteen Weeks of Meal Plans for $13!

Breakfast
Strawberry Blue Concrete

serves 2 ~ $1.45 per serving

 3 bananas, sliced and frozen ($.60)
1 1/2 cups strawberries, frozen ($1.69)
1/2 cup blueberries, frozen ($.60)
stevia and/or agave, to taste

 A “concrete” is a very thick shake … thick enough to have to eat it
with a spoon. 


In a food processor fitted with an “S” blade, process the frozen bananas
until creamy. Add water as needed until the mixture is a thick, soft
serve ice cream consistency. Add about half the frozen strawberries and
process again until smooth. Add a couple droppers of stevia and/or
agave, until you like the level of sweetness. You may not need any
sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen
strawberries to what remains, and process again until smooth. Spoon out
and set aside about half of this mixture, as well. Finally, add the
frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don’t forget a spoon!

calories: 262
fat: 1 gr
carbs: 65 gr
protein: 3 gr
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Lunch
Mimi Kirk’s Simple Mediterranean Salad
serves 2 ~ $3.82 per serving
4 firm heirloom tomatoes or slightly green tomatoes, cut into wedges ($3.00)
2 sweet red or yellow peppers, seeded, cored, and sliced into thin strips ($2.10)
1small or 1/2 medium sweet onion or red onion, sliced into strips ($.10)
1/2 cucumber, coarsely diced ($.25)
1 cup raw olives, pitted ($1.59)
good quality extra-virgin olive oil ($.30)
1-2 tablespoons lemon juice ($.30)
himalayan or celtic sea salt, to taste
freshly milled pepper to taste
This recipe is from Mimi Kirk’s wonderful new book, Live Raw.
This is one of the best raw food books I’ve read. Mimi’s recipes are
elegant and gourmet, but they’re also very simple and easy to make.
To make the Simple Mediterranean
Salad … place the vegetables in a bowl and sprinkle generously with
extra-virgin olive oil, lemon, salt, and pepper. Let salad rest for
15-20 minutes to meld flavors together.
Taste for salt and pepper and adjust if necessary. Flavors should be lemony and light. 
Serve on chilled lettuce leaves.

calories: 274
fat: 20 gr
carbs: 19 gr

protein: 5 gr

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Dinner
Zucchini Mushroom Salad
serves 2 ~ $2.91 per serving
1 zucchini ($.50)
8 oz mushrooms ($1.88)

2 tablespoon olive oil ($.20)
2 tablespoons agave ($.20)
2 tablespoons balsamic vinegar ($.20)

1 bag spinach ($1.89)
1 medium red onion ($.25)
1 grapefruit ($.60)
Peel the zucchini and slice into
slabs or wedges about 1/4 inch thick. Put in a bowl along with the
mushrooms. In a small cup, whisk together the olive oil, agave. and
balsamic vinegar and pour over the zucchini slices and mushrooms. Toss
to coat. Spread out on a lined dehydrator sheet and dehydrate for about 2
hours, until softened a bit and warm.
Arrange spinach on plate. Add thinly sliced red onion and grapefruit sections. Top with the warmed mushrooms and zucchini.

calories: 334
fat: 20 gr
carbs: 19 gr

protein: 9 gr

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Dessert
Stuffed Dates
makes 12 dates ~ $.22 each
1/2 cup cashews ($.50)
1/2 cup water
1 tablespoon agave ($.10)
1/2 teaspoon salt
12 dates ($2.00)
candied pecans
In
a small, bullet type blender, process the cashews, water, agave, and
salt until smooth and the constancy of thick cream. Refrigerate for
about an hour to let it firm. 
Once firm, split each date and add a dollop of cashew cream to the center. Top with a candied pecan.
Candied pecans are simple to
make. Just coat pecans with a generous amount of agave, with a pinch of
salt and a pinch of cayenne. Then spread them out on a dehydrator sheet
and dehydrate overnight. The agave will be liquid when they’re warm,
but will harden up quite a bit as they cool.

calories: 148 (per date)
fat: 9 gr
carbs: 15 gr

protein: 3 gr

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Mocktail
Da Da Daiquiri
serves 2 ~ $1.49 per serving
juice from 1 lime ($.69)
1 cup strawberries ($1.29)
1 cup orange juice, freshly squeezed ($.70)
1 tablespoon agave or sweetener of choice ($.20)
2-3 tablespoons sparkling soda water ($.10)
a few mint leaves
ice
I’ve never liked alcohol, but
have always had a fascination with the ritual and accessories that goes
along with drinking … I even collected antique wine glasses for a
while. Mimi has a “Mocktails” section in her new book, and, wow, are there some great recipes and ideas. They’ve even sparked my urge to collect again!  
To make the Da Da Daiquiri, blend
all ingredients except ice in a blender. Pour into ice-filled jar with a
lid and shake several times. Pour into glass through a strainer.
Garnish with a piece of orange on a skewer.
calories: 133
fat: 1 gr
carbs: 34 gr

protein: 2 gr

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Total cost for the day: $9.89
total calories:  1,151
total fat: 51 gr
total carb: 89 gr
total protein: 22 gr

Meal Plans

Thirteen Weeks of Meal Plans for $13

I’ve packaged all 13 meal plans together into one bundle! 



Just $13 NOW

Add to Cart


There are no exotic, hard to locate, and expensive ingredients. Everything in these meal plan recipes can be found at any local grocery.

Shopping list and meal calendar to help you stay on track!

Making one raw food recipe can be easy. But making raw food all day long, every day, can be more trying … even confusing. With a daily calendar of meals, you’ll know what to expect and how to plan your day.

Raw food meal plans take the guesswork out of organizing a raw food lifestyle.

A raw food meal plan can help you ...

  • About this meal plan …
  • There are four meals – breakfast, lunch, dinner, and
    dessert – provided over seven days. There is a meal calendar at the beginning
    and detailed recipes below that.
  • Daily meals will add up to between 1200 and 1600 calories
    per day. If you feel you need more calories, check out the addition suggestions
    for foods that are about 100 calories each.
  • There are new recipes and old favorites. All will be
    simple and easy to prepare. Most will take only minutes of preparation time.
  • All recipes are for a single serving. For two or three or
    more servings, simply double or triple the recipe.
  • Use the shopping list to get all the food you’ll need for
    the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.
  • Print the shopping list and take it with you when you
    shop.
  • Some dinners are designed to last over two days of meals.
  • Both desserts for the week are made and then frozen in individual
    servings for later on.
  • Much good luck on your raw food journey. If you have any
    questions, please feel free ask. 

 
“Anything is possible, if you have the right plan.”

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1 Response

  1. Thanks for putting this together!!