Raw Food Recipe Menu: January 26, 2013

ByLisa Viger

Breakfast
Chocolate Chia Smoothie 
serves 1 ~ $2.15 per serving

ingredients

This is a simple, creamy ~ kind of decadent ~ way to start the day, that’s also packed with healthy protein and omega-3s.

In a blender, combine all ingredients except for the pistachios. Puree until very smooth. Top with a few chopped pistachios, if desired.

nutritional information:       calories: 555       fat: 21 gr       carbs: 81 gr       protein: 26 gr

Lunch
Taco Salad
serves 2 ~ $3.55 per serving

ingredients

  • 1/4 cup walnuts ($1.00)
  • 1 large tomato ($1.00)
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 head romaine ($2.30)
  • 1 medium onion, thinly sliced ($.20)
  • 1 small jalapeno, sliced
  • 1 ripe avocado ($.1.00)
  • black olives ($.50)
  • green olives ($.50)

4 tablespoons cashew cream ($.60) {recipe below}

directions

  • Make the walnut taco meat first and set aside.
  • In a food processor fitted with an “S” blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
  • To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives.
  • Top with a couple scoops of cashew cream.

cashew cream

  • 1/2 cup cashews ($2.00)
  • 1/2 cup water
  • 1 tablespoon lemon juice ($.20)
  • 1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.

nutritional information:      calories: 398     fat: 30 gr      carb: 26 gr      protein: 13 gr



Dinner
Mushroom Burgers
serves 2 ~ $2.40 per serving

ingredients

burgers

  • 1/2 red pepper ($.45)
  • 1/4 cup ground flax seeds ($.10)
  • 10 oz mushrooms ($2.49)
  • 1/3 cup walnuts ($.50)
  • 1/2 white onion, chopped ($.13)
  • 1 jalapeno pepper, chopped ($.05)
  • 1 rib celery, chopped
  • 2 tablespoons olive oil ($.20)

avocado mayo

Clean the mushrooms with a soft cloth. To enhance the flavor slightly, dehydrate the mushrooms for an hour or two. This is optional. To enjoy the fresher tasting version, just skip the dehydrating step.

In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together.

In a food processor fitted with an “S” blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil.

Form burgers and place on a teflex or plastic sheet. Spread just a bit of olive oil on your sheets so the burgers will flip easily, if needed. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours.

The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. A blender will make this nice and creamy, but mashing with a fork would probably suffice.

Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, and chopped jalapenos.

nutritional information:      calories: 223      fat: 20 gr      carbs: 7 gr      protein: 6 gr

Dessert
Pistachio Ice Cream
serves 2 ~ $1.19 per serving


ingredients

  • 1 ripe avocado ($.88)
  • 4 ripe bananas ($.60)
  • 2 tablespoons agave ($.20)
  • 1 teaspoon vanilla extract ($.20)
  • pinch salt
  • 1/4 cup pistachios ($.50)

Fruit and nuts. That’s all this is, but it feels like a treat …

In a food processor with the “S” blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.

If you don’t have an ice cream maker, just freeze the puree and stir every half hour or so until it’s firm, adding the pistachios just before firm.

nutritional information:      calories: 552      fat: 22 gr      carbs: 92 gr      protein: 8 gr
Total for the Day: $9.29
calories: 1728 
fat: 93 gr
carbs: 206 gr
protein: 53 gr
total protein: 53 gr
eBook
I’m doing a quick giveaway today, too. I’ll be giving away one copy of my ebook. It’s the spring ebook (I haven’t done a winter one, but do have a summer one in the works!). All you have to do is leave a comment below!
 
Additional entries (leave a separate comment for each) for:

blogging this giveaway
tweeting this giveaway 
mentioning this giveaway on FB 



Deadline is Sunday, February 3rd , at 11 pm.

I’ll announce the winner next Sunday!



 

 

eBook recipe list available on Recipe Books page. 

Similar Posts

90 Comments

  1. Oh wow, I wish that was my day of meals! It's difficult to pick a favourite amongst all that deliciousness but the pistachio ice cream is calling to me…:)
    I'd love a chance to win a copy of your spring ebook. Thank you.

    1. I always check out this website before buying any products about nutrition โ€“ onlinenutrition.info . My personal favorite is the review of Super Nutrition Academy because it shows a ton of ways to improve your daily diet.

  3. I just started reading this blog, and I'm loving all the recipes! Really appreciate the nutritional info as well.

  4. I believe that your recipes, and others like them will become the way that the majority of people will be eating in the near future. Keep up the excellent work, and we will all spread the word. Thank you for your inspiration.

  5. I would love to win a copy! I just found your blog a few days ago but have been drooling over all of the photos. Thanks for the chance to win!

  7. I can't wait to try the avocado mayo. I love avocados, and I've been looking for new ways to prepare them. I would be so grateful to win your ebook!

  9. Oh yum! I want to come over and have this menu with you. Oh, and the pistachios in the smoothie were the perfect pop of color. Got my attention right away.

  14. Thanks for sharing your mushroom burger recipe…it looks superyumful and I have such a burger craving right now! Your recipes are always brilliant and I'd love to learn more of them! Cheers!

  17. Yay!!! I love your recipes! I make them for my kiddos at home and am teaching them at my school for Toddlers. Thank you for so much inspiration!!

  22. Awesome, so looking forward to making these. Everyday I look forward to your menus and recipes. Everything is always fantastic! Thank you so much for your incredible creativity and inspiration. Blessings and blissings.

  25. those mushroom burgers look soooo intensely good.
    would be so grateful if I won your ebook. you always impress me with your gift of creating raw foods recipes that dazzle and amaze yet are so simple to make.
    peace and raw health,
    elizabeth

  34. I just discovered your blog, it's awesome! Thank you for showing how it's easy to eat healthy and inexpensively! Very inspirational, I eat mostly raw, but I think I'll try out some of your recipes and see if I can get back to 100% raw.
    Thanks!

  36. I am new to your blog. The recipes look amazing!!! Your information will be helpful to those folks who believe they cannot afford to eat healthily. In reality, you can't afford not to. Thanks for all you do!!

  39. I love getting your emails! So many inspiring recipes. Please work on a winter ebook too, it's difficult to figure out what to eat when fresh stuff isn't so plentiful. Keep up the great work!

  40. I love getting your emails! So many inspiring recipes. Please work on a winter ebook too, it's difficult to figure out what to eat when fresh stuff isn't so plentiful. Keep up the great work!

  41. I love getting your emails! So many inspiring recipes. Please work on a winter ebook too, it's difficult to figure out what to eat when fresh stuff isn't so plentiful. Keep up the great work!

  42. I love getting your emails! So many inspiring recipes. Please work on a winter ebook too, it's difficult to figure out what to eat when fresh stuff isn't so plentiful. Keep up the great work!

  43. I would love a copy of your e-book ๐Ÿ™‚ I love new raw recipes and so many yummy ones I see on your blog.

  50. I had NO idea you could make such delicious foods while staying raw! Just beginning my raw food education and would love to win the book!:)

  51. Your recipes are fantastic! Never thought you could make such great raw food on a tight budget. I would love to win a copy of your ebook! Thanks! Patty -Naples, FL

  59. I would love to win your e-book.I am fighting to keep in remission due to Auto Immune disease.Raw has helped me keep my lab values near normal ranges.

  62. Lisa, u r awesome. So easy, healthy, and tasty. I tryed few days on ur menu plan – works perfectly for my family! Even kids enjoy my raw menu! No worries, no big plan-aheads. Just open the page and choose the date. Thank u sooooo much for organizing it for us. Blog works great but winning ur ebook will be such a gift since i can download it and print! U r my inspiration. Cant wait to share ur recipes for Russian bloggers!
    Thanks again,
    Larisa

  63. By the way, making one of ur cakes ๐Ÿ˜‰ Its in dehydrator right nw. Tomorrow my beloved husband and two kids will have a treat they deserve ๐Ÿ˜‰ THANKS!!!!

  67. I would totally love to receive your ebook. My BF has a sweet tooth and I am going to start making your desserts for him. Thank you!

  69. I'd love to win your book! I just began a 21 day raw food detox, and I love it… and am looking to make this a life change. I've just been doing smoothies and salads and I'd like to get more creative, and especially budget wise, for I am limited and trying to overcome bipolar. I feel so much better already. I made your cashew cheese the other day and it was nice to have somthing beyond just the ordinary. Thanks! Angie

  70. Loving your blog!! I made my first raw food meal last week – your chocolate/raspberry tart. It was beautiful and I am now hooked! Can't wait to try more delicious healthy meals ๐Ÿ™‚

  72. This would be a great ebook to have. Thanks for doing this giveaway. : )

    smdrazic(at)yahoo.com

  81. funny how we need to have these recipes, I've been promoting vegan food for a long time but the moment my birthday rolled around I forgot everything and started posting old fashioned cakes, your help is key…. thanks…

  84. The recipe is very much interesting, however I like the Mushroom Burgers because I believe the most of the onions are using on this recipe which is also a very good raw food for health.
    The post is awesome.
    However you can also check a website named rawforbeauty.com, they also provide some good raw food tricks for your health and beauty

  85. Awesome post. I would like to take taco because I love it and it affordable to me. Thanks for your post. I also love juicing diet plans because it's very helpful to our health.

Comments are closed.