Raw Food Recipe Menu: July 13, 2014

Banana Salad
serves 2 ~ $1.64 per serving
2 bananas ($.30)
1 small head romaine ($1.89)
juice of 1 lemon ($.69)
3 tablespoons agave ($.30)
pinch of salt
coconut flakes, finely shredded ($.10)
A salad for breakfast? Sure. It has the same ingredients as a smoothie! 
just as simple to make, too. Chop the romaine and toss with sliced
bananas. In a small cup, whisk together the lemon juice, agave, and a
pinch of salt and dress each salad. Sprinkle with coconut flakes.
calories: 270
fat: 2 gr
carbs: 67 gr
protein: 5 gr

Squash Blossoms
serves 2 ~ $2.12 per serving

12 – 20 squash blossoms ($2.00)
1/2 cup walnuts ($1.00)
1/2 cup water for blending
1 ripe avocado ($.88)
1 tablespoon lemon juice ($.10)
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon tarragon ($.10)
1 small onion, minced ($.05)

1 tablespoon olive oil ($.10)
ground flax seeds

Squash blossoms are gorgeous. They’re
delicious, too. These are from my own plants. They’re quite fragile and
don’t last long. You can grow your own or get them from a farmer’s

Gently wash the blossoms and pat dry. Allow to air dry for a half hour or so.

In a bullet type blender, puree the
walnuts and water until very smooth. Add the avocado, lemon juice, salt,
pepper, and tarragon and puree again until very smooth. Add more water
if necessary. Once blended, mix in the minced onions and stir to

This makes a creamy and cheesy like mix to put inside the blossoms. Gently spoon a tablespoon or so in each blossom.

They’re beautiful like this with nothing
else done to them. Or, they can be brushed with a small amount of olive
oil and dusted with some finely ground flax seed and then dehydrated for
a few hours for a more “fried” kind of feeling.

calories: 332
fat: 28 gr
carbs: 15 gr
protein: 7 gr

Cucumber Noodles
serves 2 ~ $2.50 per serving

2 cucumbers, noodled ($1.59)
2 tomatoes, chopped ($3.00)
1 medium onion, chopped ($.05)
2 tablespoons olive oil ($.20)
1 tablespoon vinegar ($.10)
2 cloves garlic, pressed
1 teaspoon dried basil ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper

This is fresh and light and perfect for a hot summer afternoon. 

Shave the cucumbers into noodles. Top with chopped tomatoes and onions.
Whisk together the remaining ingredients and drizzle over the top.

calories: 176
fat: 14 gr
carbs: 13 gr
protein: 3 gr

Carrot Ginger Snaps
makes 6 serving (12 cookies) ~ $.76 per serving
1 cup walnuts ($2.00)
1 cup raisins ($1.50)
2 tablespoons ground flax
2 tablespoons flax seed
pulp from two juiced carrots ($.30)
1 1/2 inch piece ginger, grated ($.15)
1/2 teaspoon vanilla extract ($.05)
2 tablespoons agave ($.20)
pinch salt
3 tablespoons coconut flakes ($.45)
partial to chocolate, so this didn’t quite live up to my expectations
… but everyone else seemed to like them. They sure didn’t last long!
Also, I’ve used some carrot pulp in here. Which is just the remains
after carrots have been juiced. It’s not essential, if you don’t have it
just leave it out.
a food processor fitted with an “S” blade, begin processing the walnuts
and raisins … just until they’re chopped into small bits but before
the dough starts to stick together. Add the remaining ingredients,
except for the coconut flakes. Process until dough sticks together.
Divide and form into balls and flatten into cookie shapes. Press each
side into coconut flakes and dehydrate for several hours until a bit
hard on the outside.
calories: 258
fat: 8 gr
carbs: 15 gr
protein: 3 gr
Total cost for the day: $7.02
total calories: 1,036
total fat: 52 gr

total carb: 110 gr
total protein: 18 gr

4 Responses

  1. Anonymous says:

    The banana salad looks good. I like making cucumber noodles for a salad. Those carrot ginger snaps look good. I'll have to make those.

  2. Anonymous says:

    I admire that you make raw look so appealing, but I hope you eat more than 1000 calories a day, that seems quite low for most people.

    • Hi Anon … I probably eat right around 1200-1400 calories a day. That's just what I seem to need to stay at my current weight. Everyone, of course, is different and I'm in no way saying how much anyone else should or should not eat. Thanks for your comment!