Raw Food Recipe Menu August 26, 2013 … plus, 13 Weeks of Raw Meal Plans and Spring eBook

Breakfast

Carob Hemp Smoothie

serves 1 ~ $2.62 per serving

3 tablespoons nutiva hemp protein powder 50% ($1.13)

3 tablespoons nutiva hemp seeds ($1.17)

1 banana ($.15)

2 tablespoons carob powder ($.17)

12 ice cubes

water for blending

The folks over at Nutiva
were kind enough to send me some of their hemp seed and hemp protein
products to try. The timing couldn’t have been better. I’ve been quite
light on protein a lot of days lately, so I was looking for ways to
get just a bit more.

I’m
a big fan of Nutiva, having used their coconut oil for years. Every
product I’ve ever tried has been exceptionally fresh and delicious. I’m
a bit of a newcomer to protein powders and was surprised this tasted
to good. The powder isn’t terribly gritty and makes a pretty smooth
smoothie. The hemp seeds blend right up as well.

This
smoothies is super simple to make and has a fresh, nutty, almost
spicy taste. A perfect start to the day. Just put all ingredients in
blender and puree until very smooth.

 

calories: 395

fat: 19 g

carbs: 43 g

protein: 23 g

Lunch

Easy Lasagna 

serves 2 ~ $1.99 per serving

1 small zucchini, thinly sliced lengthwise ($.49)

2 large tomatoes, sliced ($1.00)

1 small cucumber, thinly sliced ($.33)

1 small onion, sliced ($.05)

2 tablespoons red pepper flake oil or olive oil

basil, oregano, salt and pepper to taste

pine nut cheese

1/2 cup pine nuts, soaked ($2.00)

1 tablespoon lemon juice ($.10)

1 teaspoon nutritional yeast

1/2 teaspoon salt

I’ve
made other raw lasagna recipes and they turn out beautifully. My only
complaint has always been they take so darn long to make. This recipe
takes only minutes to prepare.

First make the pine nut cheese, which is simple and easy. Just add all ingredients to a blender and puree until very smooth.

Assemble
the sliced ingredients and layer with a few dollops of pine nut
cheese. Season with herbs, salt and pepper. Drizzle with a bit of red
pepper flake oil or olive oil.

To
make red pepper flake oil, just add a tablespoon or two red pepper
flakes and a dash of cayenne to about four ounces olive oil. Shake or
blend and then let sit for a few days until the flavor develops.

 .

calories: 304

fat: 16 g

carbs: 36 g

protein: 9 g

Dinner

Kale Salad

serves 2 ~ $2.35 per serving

1 bunch kale ($1.49)

1 small head broccoli ($.1.29)

1 bunch lamb’s quarters

2 tablespoons olive oil ($.20)

2 tablespoons agave or other sweetener ($.20)

2 tablespoons balsamic vinegar ($.20)

2 cloves garlic, pressed

2 tomatoes, cut into wedges ($1.00)

1 cucumber, sliced ($.33)

salt and pepper to taste

I got the idea to massage the greens inside a plastic bag from Rawdawg Rory. It seemed like a handy way to keep from getting my hands messy, and it worked like a charm.

Chop
kale, broccoli, and lambs quarters. In a small cup, whisk together
the olive oil, agave, balsamic vinegar, and garlic. Put in a in a zip
lock bag and massage. It takes several minutes, but the kale and
broccoli will soften up nicely.

Serve the massaged greens topped with slice cucumber and tomato wedges. Salt and pepper to taste.

And, any left over greens or broccoli (including the stems) can be juiced.

 

calories: 306

fat: 15 g

carbs: 40 g

protein: 9 g

Hemp Seed Truffles

serves 3 ~ $1.51 per serving

1/4 cup walnuts ($.50)

6 tablespoons hemp seeds ($2.34)

1/4 cup goji berries, soaked and patted dry ($.80)

1/2 cup raisins ($.50)

2 tablespoons sesame seeds ($.40)

This
is another super simple way to get a bit of extra protein. It makes a
sweet, nutty, and just slightly spicy “power truffle.”

Add
all ingredients to a food processor fitted with an “S” blade. Process
for a few minutes until the mixture starts sticking together. Use a
tablespoon or small scoop to form into balls.

 

calories: 311

fat: 17 g

carbs: 31 g

protein: 13 g

Total cost for the day: $8.47

total calories: 1,316

total fat: 67 gr

total carb: 150 gr
total protein: 54 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)!