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

 

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

Lunch

Waldorf Salad

by Penni Shelton

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

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

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

Total cost for the day: $8.16

total calories: 1,584

total fat: 79 gr

total carb: 244 gr

total protein: 20 gr

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.”

Super easy dishes, with most taking no more than a few minutes to prepare. Yet, each creation is lush, beautiful, elegant, juicy and nutritional … and  bursting with fresh, raw, plant based power. 

Cost estimates and nutritional information are included for each recipe. 

$10 …(that’s just $.20 each)!