Raw Food Menu: June 2, 2013 & Meal Plan Week Eleven

Kitchen Sink Smoothie
serves 2 ~ $1.70 per serving


  •  2 big handfuls greens (kale, romaine, etc) ($.75)
  • 3 bananas, sliced and frozen ($.75)
  • 1 cup blueberries ($1.00)
  • 2 tablespoon ground flax seeds ($.20)
  • 4 tablespoons hemp protein powder ($.90)
  • about 2 cups water for blending

I love making big, sweet, hearty green smoothies in the morning, and
this is what I had this morning. I’m pretty sure I put just about
everything I had in it, hence the name “(everything but the) Kitchen
Sink Smoothie!”

My blender is small and weak, poor thing (but has lasted forever), so I
blend my greens first. If you don’t have a VitaMix or other high powered
blender, this might work better for you, too. They get pretty smooth if
I process them for a minute or two.

I also used Manitoba Harvest Hemp Pro 50, 50% Protein Powder, 32-Ounce which is my favorite hemp powder. Manitoba Harvest leaves all the good omega-3s intact.

Just blend everything well until smooth and serve.

nutrition information:      calories: 342      fat: 9 gr      carb: 60 gr      protein: 14 gr      fiber: 13 gr

Watermelon Tomato Salad with Mango Dressing
serves 2 ~ $3.33 per serving


4 oz lettuce (1.30)
1 cup watermelon, chopped (1.50)
1 tomato, sliced ($1.00)
1 cucumber, sliced ($.50)
1 small onion, sliced ($.20)


1 cup mango ($1.00)
1 tablespoon tahini  ($.20)
4 dates ($.40)
1 orange, peeled ($.50)
1 clove garlic
1/2 teaspoon salt
1/2 teaspoon black pepper
Red pepper flakes

Assemble the salad by arranging the greens and then topping with the watermelon, tomato, cucumber, and onion. Then, in a small blender, process the mango, tahini, dates, orange, garlic, salt, and pepper until very smooth. Pour over the salad and top with red pepper flakes. Any leftover dressing will last a day or two in the refrigerator.
nutritional information:       calories: 359         fat: 9 gr       carbs: 85 gr       protein: 9 gr

Sweet Potato Noodles
serves 2 ~ $2.30 per person

3 sweet
3 green
onions ($.30)

tablespoons agave or maple syrup
tablespoons olive or flax oil
tablespoons lemon juice
2 tablespoons
balsamic vinegar
1 clove
garlic, pressed

1 teaspoon
salt (or to taste)

1/2 teaspoon
cracked black pepper

1/4 cup

the sweet potatoes using your chosen tool and method. Whisk together the agave,
olive oil, lemon juice, vinegar, salt, and pepper. When ready to serve, toss
with the sliced green onions and walnuts. If desired, warm the noodles in a
dehydrator or a warm pan before serving. Store the noodles and dressing in
separate containers.

nutritional information:       calories: 481      fat: 22 gr      carbs: 28 gr      protein: 5 gr


Lemon Cherry Cheesecake

serves 8 – $1.50 per serving

1 cup almonds ($2.00)
1 cup dates ($2.00)
pinch salt

2 cups almonds, soaked and (optionally) blanched ($4.00)
1/4 cup lemon juice ($.40)
1/2 cup agave ($1.60)
1 teaspoon vanilla
pinch salt
1/2 cup water for blending

1/2cup cherries ($.40)
1/2 cup dates ($1.00)
2 tablespoons lemon juice ($.40)
1/4 cup whole cherries ($.20)

In a food processor fitted with an “S: blade, process the almonds until coarsely ground. Add the dates and process until the mixture sticks together. Press into the bottom and up the sides of an eight inch springform pan.

For the filling, in a food processor fitted with an “S: blade, process the soaked almonds until finely ground. Add the lemon juice, agave, vanilla, and salt and process, using additional water as necessary. Pour into the prepared crust and smooth. Cover and freeze until firm

In a bullet type blender, process the cherries, dates, and lemon juice until very smooth. Stir in the whole cherries and spread over the top of the frozen pie. Cover and freeze again until firm.

To serve, remove from freezer about twenty minutes beforehand and allow the pie to thaw slightly before cutting and serving.

nutritional information:       calories: 343       fat: 21 gr       carb: 30 gr       protein: 6 gr 


Total cost for the day: $8.83
total calories: 1,525 
total fat: 61 gr
total carb: 223 gr 
total protein: 34 gr

Meal Plan Week Eleven
This week’s meal plan includes the Watermelon Tomato Salad with Mango Dressing, Lemon Cherry Cheesecake, and Sweet Potato Noodles from above, more new recipes and old favorites.

 Get Week Eleven 

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Here’s a short Meal Plan video, if you want to know more about how it works. About 1,000 people have tried the meal plans so far and the feedback has been great. I’ve heard from people who’ve greatly lowered their dosage of insulin, moms who want some help staying organized on raw, a grandma who has lost almost 30 pounds. I’m really pleased they seem to help people and be a useful tool for staying on a raw lifestyle. 

10 Responses

  1. that cheesecake looks magnificent! yum!

  2. Anonymous says:

    Is there a tomato in the sweet potato noodles? It says the soup may warm up? Thanks for all you do!

  3. Elizabeth says:

    Girl, you are so clever!! I just adore your recipes.
    Peace and Raw Health,

  4. Cheryl says:

    Green never looked so tasty as on your header! Cool.

  5. dajewel1982 says:

    How long should almonds be soaked?