Raw Food Recipe Menu: July 7, 2013
1 cup frozen mango chunks (about 1 1/2 mangoes) ($2.24)
This is a very simple recipe from Jennifer Cornbleet’s book, Raw Food for 1 or 2 People. I really like how simple and easy her recipes are to make. I was running low on supplies this weekend, but was still able to make some of her recipes without having to shop. I was able to review this book, as well as her Raw for Dessert book. I really enjoyed both, especially since the recipes are for smaller quantities and ideal for (no surprise!) just one or two people. I was more than happy to be able to chat with Jenny a bit and make a few of her recipes here (recipe instructions are Jenny’s).
Jennifer has trained at, and now teaches at, the Living Light Culinary Institute. She has a raw food company, Learn Raw Food, and does lectures, workshops, and consultations … and her book has sold over 100,000 copies and is one of the most popular raw books at Amazon (yay, Jenny!).
Allow the mango chunks to thaw for 5 minutes. Place in a food processor fitted with an S blade and process until smooth. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Serve immediately.
Shaved Beet Salad
1 serving ~ $1.95 per serving
recipe by Jennifer Cornbleet
1/2 small beet ~ ($.55)
3 tablespoons lemon herb dressing (see recipe below) ($.30)
2 cups mesclun or arugula ($1.00)
1 tablespoon chopped walnuts ($.10)
Slice the beets paper-thin using a mandoline or sharp knife. Place in a mixing bowl, add the dressing, and toss until evenly coated. Marinate for 30 minutes at room temperature, or up to 12 hours in the refrigerator. Arrange the mesclun on a serving plate. Remove the beets from the dressing and place on top of the greens along with the walnuts, if desired. Drizzle with the remaining dressing left from marinating the beets. Serve immediately.
Lemon Herb Dressing
1/4 cup lemon juice ($1.00)
1 tablespoon minced fresh herbs (parsley, basil, dill, mint, tarragon, or oregano) ($.20)
1/2 teaspoon crushed garlic (1 clove)
1/4 teaspoon plus 1/8 teaspoon salt
1/4 teaspoon dijon mustard (optional)
dash black pepper (optional)
1/2 cup extra virgin olive oil ($.80)
Place the lemon juice, herbs, garlic, salt, mustard, and pepper in a small bowl and whisk to combine. Add the olive oil and whisk again until well blended. Store in a cruet or glass jar in the refrigerator. Lemon Herb Dressing will keep for five days.
fat: 24 gr
carbs: 13 gr protein: 3 gr
Tomato Basil Soup
serves 2 ~ $1.83 per serving
3 tomatoes ($3.00)
2 carrots, chopped ($.20)
2 celery stalks ($.20)
1 medium onion ($.05)
4 tablespoons olive oil ($.40)
1 tablespoon dried basil
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper (or to taste)
red pepper flakes
This is so simple and so satisfying and takes just a very few minutes to make.
Add all ingredients to blender and puree until smooth. Top with a few red pepper flakes and a drizzle of oil. Lately, I’ve been trying blended soups with the oil lessened or omitted and they’re just as delicious.
fat: 28 gr
carbs: 23 gr
protein: 5 gr
8 servings ~ $1.35 per serving
recipe by Jennifer Cornbleet
2 apples, peeled and thinly sliced ($1.00)
3 tablespoons fresh lemon juice ($.50)
2 apples, peeled and chopped ($1.00)
1/2 cup pitted medjool dates, soaked ($1.00)
1/2 cup raisins, soaked ($.50)
1/4 teaspoon cinnamon
2 cups crumble topping (see recipe below)
Toss the sliced apples with 2 tablespoons of the lemon juice and set aside. Place the chopped apples, dates, raisins, cinnamon, and remaining 1 tablespoon of lemon juice in a food processor fitted with the S blade and process until smooth. Remove from food processor and mix with the sliced apples.
To assemble the crisp, press 1/2 cup of the Crumble Topping into an 8 -inch square glass baking dish. Spread the apple filling on top using a rubber spatula. Using your hands, knead pieces of the remaining Crumble Topping until they stick together. Lay these pieces of topping on the apple filling to form a cobbled appearance, allowing some of the filling to peek through. Serve at room temperature, or warm in a slow oven or dehydrator. Covered with plastic wrap in the refrigerator, Apple crisp will keep for three days.
2 cups raw walnuts or pecans ($4.00)
1/2 cup unsweetened shredded dried coconut ($1.00)
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon salt
1/2 cup raisins, unsoaked ($1.00)
8 medjool dates, unsoaked ($.80)
1/2 cup whole cane sugar or maple sugar (optional, for a sweeter topping)
Place the walnuts, coconut, cinnamon, nutmeg, and salt in a food processor fitted with an S blade and process until coarsely ground. Add the raisins and dates and process until the mixture resembles coarse crumbs and begins to stick together. Don’t over process. Add the optional whole cane sugar and process briefly. Store in a sealed container. Crumb Topping will keep for one month in the refrigerator or three months in the freezer.
fat: 12 gr
carbs: 51 gr
protein: 3 gr
Total cost for the day: $7.37
total calories: 1,125
total fat: 65 gr
total carb: 140 gr
total protein: 13 gr