Raw Food Recipe Menu: June 1, 2014


Strawberry Blue Concrete
serves 2 ~ $1.45 per serving

 3 bananas, sliced and frozen ($.60)
1 1/2 cups strawberries, frozen ($1.69)
1/2 cup blueberries, frozen ($.60)
stevia and/or agave, to taste

 A “concrete” is a very thick shake … thick enough to have to eat it
with a spoon. This is also a great way to use produce that was frozen
while in season and is great on a really warm morning.

In a food processor fitted with an “S” blade, process the frozen bananas
until creamy. Add water as needed until the mixture is a thick, soft
serve ice cream consistency. Add about half the frozen strawberries and
process again until smooth. Add a couple droppers of stevia and/or
agave, until you like the level of sweetness. You may not need any
sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen
strawberries to what remains, and process again until smooth. Spoon out
and set aside about half of this mixture, as well. Finally, add the
frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don’t forget a spoon!

calories: 262
fat: 1 gr
carbs: 65 gr
protein: 3 gr


Melon Salad
serves 2 ~ $2.88 per serving

10 ounces arugula or mixed baby lettuces ($1.90)
1 cup watermelon, sliced into thin chunks ($1.00)
 1 cup cantaloupe, sliced into thin chunks ($1.30)
1 medium onion, sliced thinly ($.25)
2 tablespoons olive oil ($.20)
2 tablespoons balsamic vinegar ($.20)
2 tablespoons agave ($.40)
about 1/4 cup chopped walnuts ($.50) 

This is light and perfect on a hot summer day.

Toss the lettuce with the watermelon, cantaloupe, and onion. Whisk
together the olive oil, balsamic vinegar, and agave and dress both
salads. Top with chopped walnuts.

calories: 524
fat: 28 gr
carbs: 71 gr
protein: 15 gr

Hummus on Tomatoes
serves 2 ~ $3.10 per serving

4 small zucchini, peeled and sliced ($1.80)
2 tablespoons olive oil ($.20)
1/4 cup tahini ($.50)
juice from one lemon ($.50)
1 clove garlic, pressed
1 scant teaspoon cumin
1/2 teaspoon curry powder
2 tomatoes, sliced ($2.00)
1 small onion, sliced thinly ($.20)
chopped olives ($.1.00)
salt to taste
red pepper flakes

Hummus on tomatoes is one of my favorite meals, but I usually used
cooked chickpea hummus because I was never happy with the raw, zucchini
hummus. I found that sweating the zucchini can make all the difference
and make a thicker, creamier, more hummusy hummus.

Peel and slice the zucchini. Place the zucchini in a lidded container
and add two tablespoons lemon juice, two tablespoons olive oil, and
about a teaspoon of salt. The salt will help draw some of the water out
of the zucchini. Shake the container every so often, and let sit for
about an hour. Drain the liquid and rinse off excess salt.

In a food processor fitted with an “S” blade, process the zucchini and
lemon juice until smooth. Add the tahini, lemon juice, garlic, cumin,
and curry powder and process again until very smooth. Taste test and
adjust for salt and seasonings.

Slice a tomato into 4 or 5 slices. Layer the hummus in between the
tomato slices and top with sliced onions and chopped olives. Finish is
off with a sprinkle of red pepper flakes and a small drizzle of hot
pepper oil.

calories: 376
fat: 33 gr
carbs: 16 gr
protein: 11 gr


Stuffed Dates
makes 12 dates ~ $.22 each
1/2 cup cashews ($.50)
1/2 cup water
1 tablespoon agave ($.10)
1/2 teaspoon salt
12 dates ($2.00)
candied pecans
a small, bullet type blender, process the cashews, water, agave, and
salt until smooth and the constancy of thick cream. Refrigerate for
about an hour to let it firm. 
Once firm, split each date and add a dollop of cashew cream to the center. Top with a candied pecan.
Candied pecans are simple to
make. Just coat pecans with a generous amount of agave, with a pinch of
salt and a pinch of cayenne. Then spread them out on a dehydrator
sheet and dehydrate overnight. The agave will be liquid when they’re
warm, but will harden up quite a bit as they cool.

calories: 243
fat: 9 gr
carbs: 42 gr
protein: 4 gr
Total cost for the day: $7.65
total calories:  1,405
total fat: 71 gr
total carb: 194 gr
total protein: 33 g

2 Responses

  1. Mia Marie says:

    i just discovered your blog and I think it's amazing. I've been following a vegan lifestyle for almost one year and now I'm trying to eat raw for one week. I always thought it would costs too much but you literally convinced me !
    Thank you so much, you're inspiring!

  2. that salad for lunch! GORGEOUS!!