Raw Food Recipe Menu August 18, 2013 ~ plus, 13 weeks of meal plans and ebook sale …

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Breakfast
Apple Slices
serves 2 ~ $1.75 per serving
4 apples, sliced thinly ($2.00)
2 tablespoons agave or other liquid sweetener ($.40)
 tablespoon lemon juice ($.10)
1/4 teaspoon cinnamon
4 dates ($1.00)
2 tablespoons water
For the apple slices, it works
out well to toss them in the dehydrator the night before. By morning,
they’re done. Just whip up a bit of sauce, if desired, and enjoy. 
Slice six apples about 1/8 inch
thick, removing the seeds and any hard bits in the center. In a medium
bowl, whisk together the agave, lemon juice, and cinnamon. Add the apple
slices and toss to coat well. Lay out on dehydrator sheets (I used
unlined ones) and dry overnight. They’ll be leathery when warm and will
get crisper as they cool off.
The sauce is just a couple dates and water for blending. I used a small bullet type blender and processed them until smooth. 

calories: 380
fat: 1 gr
carbs: 100 gr
protein: 2 gr
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Lunch
Waldorf Salad
serves 4 ~ $2.10 per serving
3 red apples, crisp variety, chopped ($1.77)
4 stalks celery, finely chopped ($.20)
1 cup pecans ($1.00)
1 cup dried cranberries (or raisins) ($1.00)
1 cup seedless red grapes, halved ($.89)
1 cup raw mayo* ($1.65)
1 head Boston lettuce leaves ($1.89)
This
salad really got rave reviews around here. The cashew mayo adds just
the right amount of creaminess. It’s super easy to make, too. 
Combine the apples, celery,
pecans, cranberries, grapes and mayo in a large mixing bowl and gently
toss to combine. This recipe can be stored in the refrigerator, but it
is recommended to eat within 8 hours of making. Serve on a bed of
lettuce leaves.
*for the cashew mayo:
1 cup cashews, soaked for at least one hour ($1.00)
3/4 cup water
1 large garlic clove
1/2 teaspoon sea salt
3 tablespoons fresh lemon juice ($.30)
2 tablespoons agave nectar ($.40)
1 cup cold pressed olive oil ($1.60)
Add
everything but the oil to a Vita Mix or other blender, processing on
high until creamy. Starting at a lower speed, drizzle the olive oil
through the hole in the top of the blender lid. This mayo should keep
for a couple of weeks in the refrigerator or for several months if
stored in a freezer bag in the freezer.
calories: 473
fat: 40 gr
carbs: 31 gr
protein: 5 gr
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Dinner
Bok Choy Stir Fry
serves 2 ~ $2.86 per person
1 head bok choy, chopped ($1.89)
8 oz mushrooms, sliced ($2.29)
1 red bell pepper, thinly sliced ($.79)
1 medium onion, sliced ($.05)
3 tablespoons olive oil ($.30)
2 tablespoons agave ($.20)
3 tablespoons balsamic vinegar ($.20)
1/2 teaspoon salt
Bok choy is my new favorite
vegetable, and we’ve been enjoying it both raw and cooked very often
lately. Again, this is a super simple recipe. Add the bok choy,
mushrooms, red bell pepper, and onion to a lidded container or bowl.
Whisk together the olive oil, agave, balsamic vinegar, and salt, and
pour over the veggies and toss to coat.
Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.
calories: 335
fat: 21 gr
carbs: 33 gr
protein: 8 gr
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Dessert


Pecan Pie
serves 2 ~ $1.45 per serving
1/4 cup walnuts ($.50)
1/2 cup raisins ($.50)
6 dates, soaked ($1.20)
1/4 cup pecans ($.70)
pinch salt

In
a food processor with an “S” blade, process the walnuts and raisins
until they are crumbly and stick together. Press into a small tart plate
(the one I used is 5 inches diameter) and chill. Then in the food
processor again, puree the dates with a tiny bit of the soak water until
they form a gooey paste. Spread into the crust and top with pecans.
The amounts can be easily increased to make a larger pie for a more conventional sized dessert.
 
calories: 396
fat: 17 gr
carbs: 80 gr
protein: 5 gr
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Total cost for the day: $8.16
total calories: 1,584
total fat: 79 gr
total carb: 244 gr
total protein: 20 gr

Meal Plans

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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.”

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Cost estimates and nutritional information are included for each recipe. 

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Reader’s Gallery

 

Chocolate Cherry Pie made by Vegan Mama Kim McCoy 
“OMG. This pie is so delicious . . . I
simply cannot believe that something so natural and minimally processed
can taste so rich and creamy and indulgent!”




Mushroom Steaks and Cauliflower Potatoes by Kathy Hemingway Desruisseau from The Fiber of My Life
“It is a great ebook. I have already made a number of recipes in it and have not been disappointed . . . ” 


Spring eBook Recipe List 
Date Paste       Date Syrup      Thick Date Paste 
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Thickest Almond Cream       Basic Green Juice       Rawtella       Cherry-Os

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Maple Balsamic Salad Dressing       Avocado Spinach Soup       Simple Balsamic Vinaigrette

Blood Orange Salad       Lemon and Flax Vinaigrette       Spring Salad

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Chocolate Fudge Sauce       Chocolate Fondue       Hard Chocolate Shell

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2 Responses

  1. Anonymous says:

    I'm guessing you just copy-and-pasted an old recipe, or is it actually snowing and Christmas-like in August?