Raw Food Recipe Menu: February 24, 2013

Blueberry Fool
serves 4 ~ $.62 per serving


  • 1 cup nuts (cashews) ($1.00)
  • 2 ripe bananas ($.30)
  • juice of 1 lemon ($.69)
  • pinch of salt
  • 1/2 cup water for blending, as needed
  • 4 ounces blueberries, frozen and thawed ($.50)
  • whole blueberries
  • walnuts
  • agave
was looking for ways to cut some of the fat in regular nut yogurt and
decided to use ripe bananas and nuts in about equal amounts. This worked
out wonderfully and as a bonus, eliminated the need for more
“fool” is basically a yogurt dish layered parfait style. Greek yogurt,
which is very thick, is traditionally used. This yogurt isn’t that
thick as I’ve made it here, but could easily be thickened by draining
some of the liquid through cheesecloth. 
a blender, puree the bananas until very smooth. Add the nuts (I used
cashews) and lemon juice and about a half cup water for blending. Puree
on high for several minutes, until smooth and creamy. Refrigerate for
at least a few hours. It will thicken quite a bit as it chills.
make the “fool,” take half the yogurt and puree with a handful of
blueberries. In each serving bowl, put a spoon of regular yogurt and
another of blueberry yogurt, add a few whole blueberries to the top.
Garnish with a couple chopped walnuts and a drizzle of agave, if
nutritional information:       calories: 268      fat: 38 gr      carbs: 24 gr      protein: 5 gr
Herbed Cheese
serves 8 ~ $1.49 per serving

  • 2 cup nuts, soaked overnight ($9.90)
  • 1 cup water
  • 1 tsp salt
  • 2 tablespoons lemon juice ($.50)
  • 1 teaspoon probiotic powder (or a few capsules, opened) ($1.50)
  • dried or fresh herbs for rolling

  • In a
    blender, add together all the cheese ingredients except for the
    probiotics and dried herbs. Add more water if necessary for blending.
  • Puree for several minutes until
    as smooth and creamy as possible. 
  • Stir in probiotic powder.
  • Pour into a jar or other glass
    container and cover with cheese cloth. 
  • Let sit for about 24 hours at room temperature to develop a cheese flavor. As it sits, the nut “cream” will also 
    thicken up, making it easier to handle.
  • Once the flavor has developed to your liking (taste test every so often), divide in three equal
    portions and form into circles. 
  • Wrap each in the cheese cloth and place
    them in a colander with a weight or weighted plate on top. Put the
    colander in a sink or over a plate or bowl to catch any drips. A lot of
    the liquid will be pressed out of the cheese this way.
  • Let it press for
    several hours.

This doesn’t get gooey and it will be the consistency of firm cream cheese. Further pressing can make it a bit more firm.

When it has the desired consistency, remove from the cheese cloth, shape
into a wheel and roll in dried or minced fresh herbs (optional).

For a harder rind on your cheese, place entire cheese wheel into dehydrator for several hours.

nutritional information:      calories: 180      fat: 17 gr      carbs: 5 gr      protein: 5 gr 
Greens and Fruit Salad
serves 2 ~ $2.65 per serving


  •  8 ounces assorted greens ($2.00)
  • 1 apple, sliced ($1.25)
  • 1 cup grapes ($.90)
  • 1 medium onion, thinly sliced ($.25)
  • 1 tablespoon lemon juice ($.20)
  • 1 tablespoon apple cider vinegar ($.10)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave ($.40)
  • 1/2 teaspoon salt
  • cracked black pepper
I used some bok choy and kale for this salad, but any assortment of greens will work. 
the greens with apple slices, grapes and onion slices. Whisk together
the remaining ingredients, and drizzle over the two salads.
nutritional information:      calories: 320      fat: 19 gr      carbs: 41 gr      protein: 5 gr  
serves 2 ~ $2.23 per serving

  • 1 papaya ($1.29)
  • 1 mango ($.88)
  • 1 cucumber ($.31)
  • 1 medium onion ($.10)
  • 1 avocado ($.88)
  • crushed pepper flakes
  • papaya seeds
  • 2 tablespoons lime juice ($.40)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons agave or date syrup ($.40)
  • 1/2 teaspoon salt or to taste
  • pinch cayenne
Who doesn’t like making up names
for raw recipes? I sure enjoy it … almost as much as I like fruit
noodles. Froodles were inevitable.
Peel and then shave, grate or cut the papaya, mango and cucumber into small, noodle like strips and arrange on plates … or, use the miracle spiralizer tool found HERE.
Sprinkle on some finely diced onion , chopped avocado, crushed pepper
flakes, and papaya seeds (they have a slightly peppery taste). Then,
whisk together the lime juice, olive oil, agave, salt, and cayenne until
emulsified. Spoon over the fruit noodles.
nutritional information:       calories: 401      fat: 25 gr      carbs: 47 gr      protein: 5 gr
Banana Mango Ice Cream
serves 2 ~ $.97 per serving

never get tired of making the banana ice creams. It’s one of those rare
things that seem too good to be true, but isn’t. And even with making
this so often, I’ve never had the exact same recipe twice.
used a couple pea blossoms and vines as a garnish (only use blossoms
from edible pea vines, the fragrant sweet pea blossoms are poisonous).
It was almost too pretty to eat … almost.
  • 3 ripe bananas, sliced and frozen ($.45)
  • 1 cup frozen mango chunks ($1.49)
  • pinch salt
  • pea blossoms or other edible flowers (optional)
  • In
    a food processor with an “S” blade, process all ingredients until
    smooth and like soft serve ice cream. It can take just a bit of scraping
    and adjusting to get it to process completely. Add just a tiny bit of
    water if needed to help blend. 
  • Serve with an edible flower garnish if

nutritional information :      calories: 225      fat: 1 gr      carbs: 53 gr      protein: 3 gr


Total cost for the day: $7.96
total calories:  1,394
total fat: 100 gr
total carb: 170 gr
total protein: 23 g

6 Responses

  1. Love the greens and fruit salad! And everything else, of course!

  2. Elizabeth says:

    My spiralizer broke like a year ago and sad to say I still have not replaced it!! I just have to get one so I can make those beautiful Froodles!!!
    Peace and Raw Health,

  3. shannonmarie says:

    This menu is so gorgeous. Love the photo collage at the top. I want to sample them all.

  4. Sarra says:

    Very amazing photos! I have a question in the Blueberry Fool it states 1 cup nuts = $1.00… then in the Herbed Cheese it states 2 cups nuts = $9.90.. I was wondering if one of these recipes had a typo in the cost portion?