Raw Food Recipe Menu: August 31, 2014

Breakfast
Cantaloupe with Cucumbers
serves 2 ~ $1.20 per person
1 cantaloupe ($1.50)
1 cucumber, chopped ($.40)
1 small onion, sliced ($.10)
2 tablespoons agave ($.20)
1 tablespoon olive oil ($.10)
1 tablespoon balsamic vinegar ($.10)
salt
This is just a very quick and easy, light breakfast. 
Slice
a cantaloupe in half and scoop out the seeds with a spoon. Fill the
hollows with chopped cucumber and sliced onion. Whisk together the
agave, olive oil, and balsamic vinegar with a pinch or so of salt, and
spoon over the top.  It didn’t turn out quite as pretty or tasty as I’d expected, but it was still good and lunch made up for it.

calories: 236
fat: 8 gr
carbs: 42 gr
protein: 4 gr
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 Lunch
Summer Salad with Cucumber Dressing
serves 2 ~ $2.63 per serving
5 ounces arugula ($2.50)
1 cucumber, sliced ($.50)
about 12 cherry tomatoes ($1.00)
1 medium onion ($.10)
dressing
1 cucumber peeled and chopped ($.50)
2 tablespoons olive oil ($.10)
2 tablespoons lemon juice ($.40)
 1 tablespoon agave ($.10)
1 teaspoon tarragon ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper
edible flowers for garnish
Raw food is usually effortlessly
pretty and photogenic, but this salad was unusually so. I love these
viola’s. They’ve kept going all summer long and are still at it. I’ll
bring them inside when it starts to get cold and see if I can nurse them
along for a while.
Assemble the salad. I used a white cherry tomato I grew this year, called Italian Ice, but any cherry tomato will do. 
dressing
In a bullet type blender, puree all the dressing ingredients until smooth and creamy.
There are all sorts of edible
flowers that can be grown in a home garden. I’ve used viola’s and a
pansy here, but other common edibles are rose, impatiens, nasturtium,
carnation, cornflower, day lily, dandelion, fuchsia, gladiola, lilac,
lavender, marigold, violet, and nearly all edible herb flowers. Just
make sure you always know what you’re eating.


calories: 258
fat: 16 gr
carbs: 34 gr
protein: 5 gr
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Dinner
Stuffed Pumpkin Blossoms
serves 2 ~ $2.00 per serving
2 medium zucchini, peeled and diced ($1.00)
1 carrot, grated ($.25)
1 onion, minced ($.05)
1 small green pepper, diced ($.50)
3 tablespoons olive oil ($.20)
2 tablespoons lemon juice ($.40)
1 teaspoon tarragon
1/2 teaspoon salt
1/2 teaspoon pepper
about 8 pumpkin or squash blossoms ($1.60)
Pumpkin
blossoms are very much like squash blossoms and are used the same way
and are pretty interchangeable. They may also be more difficult to find.
Toss
together the prepared vegetables. Then whisk together the dressing
ingredients and stir in with the vegetables. Pour onto a lined
dehydrator tray and dehydrate for about 2 hours … enough to soften the
harder vegetables. Alternatively, instead of dehydrating let marinate
overnight. 
Tear
one side of each blossom open and gently wash. I found bees and all
sorts of critters inside the blossoms, and they tear fairly easily,  so
clean them carefully. Use a spoon and place the filling inside. That’s
it. You can further dehydrate the blossoms if you’d like, but I didn’t.

calories: 292
fat: 12 gr
carbs: 46 gr
protein: 6 gr
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Dessert
Hot Chocolate Concrete
serves 2 ~ $1.90 per serving

4 bananas, sliced and frozen ($.80)
2 cups almond milk ($.90)
4 tablespoons cocoa or cacao powder ($.40)
1 ripe avocado ($1.50)
2 tablespoons agave ($.20)
1/2 teaspoon cayenne
cacao nibs

This is super thick and rich … and a little bit hot.

In a blender, puree the bananas, almond milk, cocoa powder, and cayenne
until smooth and creamy. It will be quite thick. Spoon into glasses and
top with some cacao nibs.

calories: 435
fat: 12 gr
carbs: 84 gr
protein: 6 gr
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Total cost for the day: $7.73
total calories: 1,221
total fat: 48 gr
total carb: 206 gr

total protein: 21 gr

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1 Response

  1. Rachael S says:

    That summer salad is gorgeous!! Very happy to find your blog and meet another vegan artist from Michigan! 🙂