Raw Food Recipe Menu: August 10, 2014

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 Breakfast

Very Hungry Caterpillar Fruit Salad
serves 2 ~$2.75 per serving
This is a fun and healthy fruit salad inspired by the children’s book, The Very Hungry Caterpillar, by Eric Carle.
ingredients
  • 1 apple ($.70)
  • 2 pears ($1.60)
  • 3 plums ($2.00)
  • 4 strawberries ($.60)
  • 5 oranges (we used five orange segments each, so about one orange) ($.60)

directions
  • cut the fruit
  • put into bowls
  • eat until you’re not hungry anymore

Here’s the recipe video!

nutritional information:       calories: 198      fat: 0 gr      carb: 45 gr      protein: 4 gr      

Lunch
Creamy Cucumber Soup
serves 2 ~ $.77 per serving
 
 
 
 
 
 
ingredients
  • 1 cucumber ($.60)
  • 1 avocado ($.78)
  • 1/2 medium onion ($.05)
  • 1 clove garlic, pressed
  • 2 tablespoon olive oil ($.10)
  • 1 cup water for blending
  • salt and pepper to taste
  • red pepper flakes
 
directions
  • Finely
    dice a 2 inch piece of cucumber and set aside for later. 
  • In a blender,
    puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive
    oil. Chop the cucumber and avocado first to make blending easier. 
  • Add
    the water as needed for blending. 
  • Let this blend for a minute or two, to
    get really creamy. 
  • Salt and pepper to taste. 
  • Top with a bit of the
    reserved diced cucumber and onion. 
  • Sprinkle with red pepper flakes and
    add a small drizzle of olive oil, if desired. 

nutritional information:      calories: 292      fat: 29 gr      carbs: 12 gr       protein: 3 g

Dinner
Mushroom Burgers
serves 2 ~ $2.40 per serving

 

 
 
burgers

  • 1/2 red pepper ($.45)
  • 1/4 cup ground flax seeds ($.10)
  • 10 oz mushrooms ($2.49)
  • 1/3 cup walnuts ($.50)
  • 1/2 white onion, chopped ($.13)
  • 1 jalapeno pepper, chopped ($.05)
  • 1 rib celery, chopped
  • 2 tablespoons olive oil ($.20)

avocado mayo

  • 1 ripe avocado ($.78)
  • 1 teaspoon agave ($.10)
  • 1/4 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon vinegar
Clean the mushrooms with a soft cloth. To enhance the flavor slightly, dehydrate the mushrooms for an hour or two. This is optional. To enjoy the fresher tasting version, just skip the dehydrating step.

In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together.

In a food processor fitted with an “S” blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil.

Form burgers and place on a teflex or plastic sheet. Spread just a bit of olive oil on your sheets so the burgers will flip easily, if needed. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours.

The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. A blender will make this nice and creamy, but mashing with a fork would probably suffice.

Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, and chopped jalapenos. 

 
nutritional information:         calories: 223        fat: 20 gr        carbs: 7 gr       protein: 6 gr

Dessert

Chocolate and Blonde Macaroons
 6 servings ~ $2.32 each

ingredients

  • 1 cup almonds ($2.00)
  • 1 cups brazil nuts ($2.32)
  • 20 dates ($8.00)
  • 1 cup finely shredded coconut ($1.20)
  • 2 tbsp cocoa or cacao powder ($.30)
  • 1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that’s not fast and easy. These are no exception.

In a food processor with an S blade, process all ingredients, except the
cocoa powder, until finely chopped and it all starts to clump
together. This takes a minute or two.

Using a plastic rounded tablespoon or melon scooper, scoop out and press
to make a half sphere. Use half the mixture to make regular coconut
macaroons. Add the cocoa or cacao powder to the remaining mixture and
process until well incorporated and then shape with the tablespoon or
scooper.

nutritional information:       calories: 572      fat: 28 gr      carbs: 76 gr      protein: 12 gr

Total cost for the day: $8.24
total calories: 1,258
total fat: 77 gr

total carb: 140 gr
total protein: 25 gr

 

2 Responses

  1. krystyna says:
    August 15, 2014 at 8:51 pm

    Thank you Lisa for inspiration.
    Lovely film, beautiful kids….and I love your book!