Raw Food Menu July 28, 2013 and 13 Weeks of Meal Plans

Breakfast

Fried Ice Cream

serves 2 ~ $.48 per serving

3 bananas ($.45)

flavoring (other frozen fruit or cacao) ($.40)

pinch salt

3 tablespoons ground flax ($.05)

1 tablespoon coconut flakes ($.05)

big pinch cinnamon

pinch cayenne (optional)

drizzle of agave, maple syrup, or coconut nectar 

I hope everyone had a wonderful holiday. Our weekend included our kids, fireworks, and chocolate pie … so it was good. 

Bananas and flax seed, that’s all this is. But when it’s called fried ice cream, it sounds truly decadent.

Make
a batch of banana ice cream in your preferred way. For this, I took the
bananas, cacao, and salt and pureed in the food processor until very
smooth, then froze until firm. You can use frozen bananas and and the
food processor, or use an ice cream maker. Whichever method you use,
freeze the ice cream until it’s firm. Mix together the flax, coconut,
cinnamon, and cayenne. Then, scoop the ice cream into a ball and roll
each ball in the flax blend. Drizzle with a bit of your choice of
sweetener.

 

calories: 228

fat: 5 gr

carbs: 45 gr

protein: 5 gr

Lunch

Peach Salad

serves 2 ~ $2.61 per serving

1 head romaine or leaf lettuce, chopped ($1.89)

1 peach, sliced ($.89)

1 tomato, sliced ($1.25)

1 red onion, sliced ($.59)

2 tablespoons olive oil ($.20)

2 tablespoons agave ($.20)

2 tablespoons balsamic vinegar ($.20)

This is as simple and easy as it looks and takes just minutes to put together. 

Arrange
the lettuce on a plate, add peach, tomato, and onion slices. Whisk
together the olive oil, agave, and balsamic vinegar, divide and pour
over each.

 

calories: 324

fat: 15 gr

carbs: 47 gr

protein: 7 gr

Dinner

Tomato Sandwich

serves 3 ~ $1.54 per serving

1 cup ground flax seeds ($.50)

1 cup water

3 medium onions, thinly sliced ($.30)

2 large carrots, grated ($.40)

1 teaspoon salt

3 tablespoons olive oil ($.30)

tomato, lettuce, onion ($2.50)

cashew mayo

1/2 cup cashew ($.50)

1/2 teaspoon garlic powder

1 teaspoon agave ($.10)

This
received rave reviews today. The bread was about the best raw bread
I’ve ever had and it seemed very much like a really good … well,
bread. It has to be just right, though. Dehydrated enough to be done,
but not too crisp.

Mix
together the ground flax seeds and water. Let sit for several minutes
to gel. Slice the onions very thinly and grate the carrots (I used the
food processor for both). Stir together and add the salt. Spread out on
lined dehydrator sheets and dehydrate for about an hour. When it top is a
bit dry to the touch, flip and continue drying on the other side. Let
dry another couple hours until dry but not brittle. I used kitchen
scissors to cut the bread into shapes.

Add some tomatoes, onion, and lettuce, and a dollop of cashew mayo.

To make the mayo, use a bullet type blender. Puree all ingredients until smooth and creamy.

 

calories: 419

fat: 28 gr

carbs: 35 gr

protein: 13 gr

Dessert

Chocolate Raspberry Tart

serves 6 ~ $1.12 per serving

1 cup walnuts ($2.00)

1 cup raisins ($1.00)

pinch salt

1 ripe avocado ($.88)

2 ripe bananas ($.30)

3 tablespoons agave ($.60)
1/4 cup cacao or cocoa powder ($.80)

1/2 teaspoon vanilla

2 tablespoons coconut oil ($.20)

pinch salt

3 ounces raspberries ($1.00)

This is just a basic chocolate avocado/banana tart, and one of my favorites. Today, it went over well with our non-raw guests.

In
a food processor with an “S” blade, process the walnuts, raisins, and
pinch salt. just until the starts sticking together a bit, which takes
about a minute. Press into a tart plate and chill.

Again,
in the food processor with an “S” blade, process the avocado, bananas,
agave, vanilla, olive oil, and salt until very smooth. Pour into tart
shell, top with raspberries, and chill until slightly more firm.

 

calories: 284

fat: 16 gr

carbs: 35 gr

protein: 5 gr

Total cost for the day: $5.75

total calories: 1,255

total fat: 64 gr

total carb: 162 gr
total protein: 30 gr

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.”