Raw Food Menu Recipes: May 26, 2013

Mango Pudding
serves 2 ~ $1.44 per serving
1 mango, cubed ($1.49)
1 ripe avocado ($.88)
2 ripe bananas ($.30)
1 tablespoon agave, if needed ($.10)
1 tablespoon chopped cashews ($.10)
sweet, sour, crunchy, smooth … this was an absolutely perfect
breakfast. And it takes all of a few minutes to put together. It’s a
bargain for us, since the local grocery seems intent on keeping the
avocados on sale. I think maybe we buy so many now they’re getting a
better price on them!
a food processor with an “S” blade, process the avocado, one banana,
half the mango, and agave until very smooth and creamy. Top with sliced
banana, the remaining cubed mango, and chopped cashews. Drizzle with
just a tiny bit of agave, if desired.
calories: 407
fat: 19 gr
carbs: 67 gr
protein: 5 gr

Sprout Wraps
serves 2 ~ $2.84 per serving

6 leaves lettuce ($.60)
1 tomato ($2.50)
large handful alfalfa sprouts ($.75)
large handful mung bean sprouts ($.75)
1 medium onion

avocado “sauce”

1 ripe avocado ($.88)
1 tablespoon agave ($.10)
1 tablespoon brown mustard ($.10)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon apple cider vinegar
1/2 teaspoon salt

I don’t usually buy sprouts from the local store, but these looked
pretty good. The tomatoes … were ridiculously expensive, but it will
be at least a month before we’re getting them out of the garden, so I
gave in.

Assemble the wraps by layering the tomato, alfalfa sprouts, mung bean
sprouts, and onion in the lettuce leaves. We used 3 leaves per person.

In a bullet type blender or a food processor with an “S” blade, puree
all the avocado sauce ingredients until very smooth. Spread over wraps.

calories: 232
fat: 15 gr
carbs: 26 gr
protein: 4 gr

Pad Thai
serves 2 ~ $2.28 per serving

2 medium zucchini ($1.20)
1 carrot ($.15)
1 bunch green onions, sliced ($.59)
1/2 red bell pepper, sliced ($.50)
large handful mung bean sprouts ($.75)


4 tablespoons almond butter ($.80)
1/2 in piece ginger, peeled
1 tablespoon braggs aminos or soy sauce ($.10)
1 clove garlic ($.05)
1 tablespoon agave ($.10)
1/2 teaspoon cayenne (or to taste)
1/2 teaspoon salt
2 tablespoons chopped cashews ($.20)

This dish made me fall in love with raw food all over again and is
something I can see going over well with non raw friends and family.

Noodle the zucchini and carrot using a vegetable peeler or spiral
slicer. Toss with the bell pepper, green onion, and bean sprouts.

In a bullet type blender, puree all the sauce ingredients until very
creamy. Because of the high fat content of the nut butter, this can get
quite hot while blending. Stop and let it cool for a minute if it
becomes too hot for your personal definition of raw. Pour over noodles,
toss lightly, serve.

calories: 345
fat: 23 gr
carbs: 30 gr
protein: 8 gr

Chocolate Ice Cream Cake
serves 4 ~ $1.37 per serving

bottom layer

1 avocado ($.88)
2 bananas ($.45)
2 tablespoons agave ($.20)
4 tablespoons cacao powder or cocoa powder ($.80)
1 teaspoon vanilla ($.20)
pinch salt

top layer

3 bananas
4 tablespoons almond butter ($.80)
pinch salt


1 avocado ($.88)
1 banana ($.15)
3 tablespoons cacao powder or cocoa powder ($.60)
3 tablespoons agave ($.30)
1 teaspoon vanilla ($.20)
pinch salt

chopped cashews

For this ice cream cake, which is very simple, I made a small batch of
avocado banana chocolate ice cream to start. In a food processor with an
“S” blade, puree one avocado, two bananas, four tablespoons cacao
powder, two tablespoons agave, a teaspoon of vanilla, and a pinch of
salt. This turns into a creamy, pudding like consistency. It can be
processed in an ice cream maker, or just spooned into a cake pan. I
ended up using a plastic nut tub that was about 6″ in diameter. See why I
can’t follow directions?

Pop the chocolate layer into the freezer to start firming The second
layer is made of three bananas and four tablespoons almond butter,
pureed in the food processor with the “S” blade. I let the first layer
get fairly firm before spooning on the second layer.

Once frozen, remove from pan (or tub) and frost with the chocolate
avocado frosting, which is made with one avocado, a banana, three
tablespoons cacao, 3 tablespoons agave, and a pinch of salt, pureed
until smooth. Top with chopped cashews, if desired.

calories: 425
fat: 19 gr
carbs: 61 gr
protein: 9 gr

Total cost for the day: $7.93
total calories: 1,409
total fat: 76 gr 
total carb:  184gr 
total protein: 26 gr

4 Responses

  1. Anonymous says:

    Here is an amazing new book which just came out, and which contains a bunch of raw vegan recipes that I think you and your readers would enjoy. A couple of my friends wrote it and it was recently accepted into Whole Foods so you may see it there soon as well – http://www.ixyoga.com/Nourishment-for-the-Spiritual-Warrior_p_8.html

    Thanks for all that you do!

  2. Anonymous says:

    Looks Amazing! And what a cake to end it all with. Yummm!

  3. I really love your blog, your recipe and photos are amazing!
    Thanks for your inspirations:)

  4. Dawn says:

    omg! i was soooooooooo bored with smoothies and raw fruits and all the recipes i already know how to make. so tonight i tried the pad thai. SO GLAD I DID….it was really easy and so delish! i don't like traditional pad thai but this recipe is so fresh and so inspired and light. i LOVE IT! thank you!!!!!!