Raw Food Menu: March 10, 2013

ByLisa Viger
Breakfast
Fruit Cereal
serves 1 ~ $.70 per serving
ingredients
  • 1 banana ($.15)
  • 1 tablespoon walnuts ($.05)
  • 1 tablespoon coconut flakes ($.10)
  • 1 cup almond milk ($.40)
  • pinch cinnamon
Raw
and vegan foods are really no different from (or more complicated than)
any other type of foods, though, and a few meals can be pulled together
if there are a few staples available.
This
doesn’t contain any actual cereal grains, but does give that same
feeling of nice big bowl of cereal and milk. The milk is even sweet and
drinkable when finished.
Layer
the banana, nuts, and coconut flakes in a bowl. Pour in almond milk.
Top with pinch of cinnamon and an optional teaspoon of agave or other
sweetener.
 
 
nutritional information:       calories: 382       fat: 20 gr      carbs: 41 gr      protein: 6 gr 

Lunch
 Salad with Fruit and Avocado

serves 2 ~ $2.83 per serving
salad ingredients
  • 1 small head romaine ($1.29)
  • 1 bunch arugula (1.29)
  • 1/2 papaya ($.65)
  • 1/2 mango ($.44)
  • 1 avocado ($.88)
  • 1 carrot
  • 1 medium onion, finely diced ($.10)
  • crushed pepper flakes 
dressing
  • 2 tablespoons lime juice ($.40)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.40)
  • 1/2 teaspoon salt or to taste
  • pinch cayenne
I still had some papaya and mango, and just a bit of arugula left
growing, and decided to make a salad. It’s basically the same
ingredients as froodles with just a few changes, over lettuce.

Chop the romaine and arugula. Grate the papaya, mango, and carrot (I
used my food processor). Add the onion and avocado on top, and sprinkle
with some crushed pepper flakes.

For the dressing, whisk together the lime juice, olive oil, agave, salt
(to taste … I used about a half tablespoon), and cayenne. Pour over
salads and toss to coat.

nutritional information:        calories: 398      fat: 22 gr      carbs: 53 gr      protein: 6 gr
 Dinner
Marinated Mushroom Salad
serves 2 ~ $2.98 per serving
 
ingredients
  • 1 head leaf lettuce ($.77)
  • 10 ounces mushrooms, sliced ($2.19)
  • 1 zucchini, sliced ($.66)
  • 1 red bell pepper, sliced ($1.59)
  • 1 medium onion, chopped ($.15)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 2 cloves garlic
  •  whole flaxseeds
This
is a very hearty and filling salad. When I made this, I found the
non-organic lettuce on sale for a terrific price. You may find prices
higher in your area.
Mix
the marinade, which is the olive oil, agave, balsamic vinegar, and
garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and
onion. For this recipe, I cut the zucchini into matchstick sized pieces.
Toss with the marinade in a shakeable container (I just use a large
ziplock box) and let sit for up to a couple hours. Place on teflex
sheets and dehydrate for about an hour, just until warm and slightly
softened.
Chop
the lettuce and top with the warm veggies. Mix up just a bit more
additional marinade to use as a dressing, if desired. Salt and pepper to
taste, and top with a sprinkle of whole flaxseeds. 
   
 
nutritional information:        calories: 322      fat: 14 gr      carbs: 45 gr      protein: 12 gr

Dessert
Double Chocolate Truffles
makes 8 pieces ~ $.41 per piece

truffles
  • 1/2 cup nuts ($1.00)
  • 1/2 cup raisins or dates ($1.00)
  • 3 tablespoons cacao powder ($.60)
  • 1 teaspoon vanilla
  • pinch salt
coating
  • 2 tablespoons coconut oil, melted ($.10)
  • 2 tablespoons agave ($.20)
  • 2 tablespoons cacao powder ($.40)
These are so simple to make for an easy dessert. 
In a food processor with an “S”
blade, process the raisins, nuts, cacao, vanilla, and salt until the
mixture starts to stick together. Using a rounded spoon, form eight
truffles. Put in the freezer to chill for at least a half hour.
Make the chocolate coating by
melting the coconut oil and adding to the agave and cacao powder. If
this becomes stiff, just warm again slightly in a barely warmed oven.
Spoon the chocolate over the bottom of the truffles. This should set up
almost immediately as the sauce contacts the cold truffle. Then spoon
over the top, letting it cool to set. The chocolate sauce will harden
into a semi hard shell over the truffles for maximum chocolate impact.
nutritional information:        calories: 234       fat: 16 gr       carbs: 24 gr       protein: 3 gr
Total cost for the day: $6.92
total calories:  1,336
total fat: 72 gr
total carb: 163 gr
total protein: 27 gr
 
 
 
 
Coming March 22nd
Raw on $10 Meal Plans!
 
 
 
Over and over, I’ve heard that individual recipes are a snap, but that an organized meal plan would guarantee raw food success! I’ve found this to be very true for myself.
 
Raw on $10 Meal plans will debut  on Friday, March 22nd. Every Friday at noon, there will be a different meal plan for the following week.
 
To help in your raw food journey, meal plans will include a shopping list, a recipe for three meals and a dessert for each day of the week, as well as snack ideas to up the calories if needed. That way, each meal plan can be customized for your unique body type, appetite, and activity level. I’ll have some new recipes in each week’s meal plans that focus on simple but delicious foods that are easy to plan and simple to prepare as well as a special dish or two. 

I’ll have a more details later in the week!

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12 Comments

  5. Great recipes today. The marinaded mushroom salad and truffles will definitely be happening. I love your meal planning idea. Organization is key to this lifestyle and that will be a great tool for many!

  7. very excited about the meal plans! What a helpful way to start getting into a raw lifestyle!

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