Raw Food Recipe Menu: December 1, 2013 … plus 13 weeks of meal plans and ebook LAST CHANCE SALE!

by Lisa Viger · Published December 2, 2013 · Updated October 3, 2019

Breakfast

Buckwheat Pancakes with Applesauce

serves 4 ~ $.89 per serving

1 cup soaked and rinsed buckwheat groats ($.35)

3 bananas ($.60)

1/4 cup ground flax seeds ($.10)

1 tablespoon olive oil ($.10)

1 tablespoon agave ($.20)

pinch salt

2 large apples, peeled and chopped ($1.80)

2 tablespoons agave ($.40)

1/2 tablespoon cinnamon

raisins

I usually make nearly everything
for this blog on Sunday, and more often than not have no idea what I’m
going to make until that morning … and that’s how it is most other
days, too. I’m just not much of a planner. I was feeling pretty
uninspired this week, too. And, I was running low on lots of things, and
running out of others. But that’s what’s amazing about raw and vegan
foods; with just a few ingredients and the smallest amount of
inspiration, good meals can be made.

These are similar to other
pancakes I’ve made here, but heavier on the buckwheat. In a food
processor fitted with an “S” blade, process the buckwheat, banana, flax
seed, olive oil, agave, and salt until pureed. This takes about three
minutes. Spread the batter out in 4 in rounds on lined dehydrator sheets
and dehydrate for about an hour. When the top is “set” and dry to the
touch, flip the pancakes and peel the sheet off them (I flipped mine too
soon … and they were left with marks from the dehydrator). Continue
to dry for another few hours until the outside is dried and the inside
is still moist but not wet.

To make the apple sauce, in a food processor fitted with an “S” blade,
process the apple, agave, and cinnamon until pureed and smooth. Stir in a
few raisins and spoon over the pancakes.

calories: 374

fat: 12 gr

carbs: 66 gr

protein: 9 gr

Lunch

Carrot Apple Soup

serves 2 ~ $2.01 per serving

6 carrots, chopped ($1.00)

1 tablespoon chopped onion

1 avocado ($1.49)

1 large apple ($.89)

1 red bell pepper, chopped ($.79)

1/2 teaspoon salt

1/2 teaspoon pepper

pinch cinnamon

pinch cumin

water for blending

This
is a sweet way to take advantage of in season carrots and apples.
Actually, it started out as a (rare) food experiment gone wrong … but
it worked all out in the end.

In
a blender, combine all ingredients and pureed until very smooth and
creamy. Use as much as necessary for the desired consistency. This soup
would be awesome in a Vita Mix or a similar blender, but any blender
will work … although it may take a few minutes. If it’s not smooth
enough, press through a wire mesh strainer.

Serve with a few bits of chopped apples and onions and a drizzle of olive oil.

calories: 363

fat: 25 gr

carbs: 37 gr

protein: 4 gr

Dinner
Green Salad with Mango Dressing
serves 2 ~ $1.55 per serving

dressing
1/2 cup mango chunks ($.40)
1 tablespoon chopped onion
1 tablespoon chopped green pepper
2 tablespoons olive oil ($.20)
1 tablespoon agave ($.10)
1 tablespoon apple cider vinegar ($.10)
1 tablespoon lime juice ($.20)
1 teaspoon crushed red pepper flakes

salad
1 head romaine ($1.89)
1 medium onion
4 stalks celery ($.20)
walnuts

OK, mango isn’t in season. It’s technically never in season where I live. But, oh my, it sure is nice to have.

Combine all the dressing ingredients in a bullet type blender and pureed
until smooth. (I use small canning jars with the blade assembly of my
regular blender.)

Toss together the chopped romaine, chopped celery, chopped onion, and add some walnuts. Top with the mango dressing.

calories: 288

fat: 23 gr

carbs: 15 gr

protein: 4 gr

Dessert

Lemon Basil Ice Cream

serves 2 ~ $1.12

5 ripe bananas ($.75)

juice and zest of one lemon ($1.49)

1 tablespoon dried basil, or 3 tablespoons fresh

Yes,
more banana ice cream. I do love this stuff and it really does seem to
have almost endless possibilities. I think fresh basil would be better,
but I used dried and it worked well to ad just a bit of flavor.

In
a food processor fitted with an “S” blade, process all ingredients
until the bananas are liquid. Then process in an ice cream maker until
firm.

calories: 263

fat: 1 gr

carbs: 64 gr

protein: 4 gr

Total cost for the day: $5.57

total calories: 1,288

total fat: 61 gr

total carb: 182 gr
total protein: 21 gr

Last Days for Meal Plans!

I’ll be removing the current meal plans on Tuesday and brand new ones will be available weekly, beginning on Friday.

Thirteen Weeks of Meal Plans for $13

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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!”