Raw Food Recipe Menu: June 29, 2014
Breakfast
Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
Just two tablespoons of flax seeds, weighing in at 95 calories, contains
over 140% of the daily value of omega 3 fatty acids. These fatty acids
can protect against diabetes, cardiovascular disease, and cancer, and
also decrease inflammation. Because the nutrients in flax seeds are
better absorbed when ground ~ and a lot more palatable! ~ I’ve used the
ground seeds in this recipe.
over 140% of the daily value of omega 3 fatty acids. These fatty acids
can protect against diabetes, cardiovascular disease, and cancer, and
also decrease inflammation. Because the nutrients in flax seeds are
better absorbed when ground ~ and a lot more palatable! ~ I’ve used the
ground seeds in this recipe.
ingredients
- 2 bananas, frozen and sliced ($.50)
- 1 cup frozen strawberries ($1.00)
- 4 tablespoons flax seeds, ground ($.40)
- 1 cup almond milk ($.45)
- a few almonds, chopped
directions
- In a blender, combine all ingredients and puree until very smooth.
- Garnish with a few chopped almonds, if desired.
nutrition information, per serving calories: 308 fat: 11 gr carb: 55 protein: 7 gr
Lunch
Lime Chipotle Avocados
serves 1 ~ $2.05 per serving
ingredients
- 1 avocado ($1.50)
- 2 tablespoons agave or date paste ($.20)
- 2 tablespoons lime juice ($.20)
- 1/2 to 1 scant teaspoon chipotle seasoning ($.05)
- 1 tablespoon chopped chives ($.10)
- salt and pepper to taste
This makes a great little snack, but is also substantial enough to be lunch.
Simply
cut an avocado in half and pour a tablespoon of agave and lime juice in
the seed cavity of each half. Sprinkle on the chipotle seasoning (I
just use Mrs. Dash, but any will do), add some chopped chives, and salt
and pepper to taste.
cut an avocado in half and pour a tablespoon of agave and lime juice in
the seed cavity of each half. Sprinkle on the chipotle seasoning (I
just use Mrs. Dash, but any will do), add some chopped chives, and salt
and pepper to taste.
nutritional information: calories: 389 fat: 27 gr carb: 33 gr protein: 4 gr
Dinner
Portobello Marinara with Pasta
serves 2 ~ $3.70 per serving
ingredients
mushrooms
- 2 portobello mushrooms ($3.00)
- 1 large onion, thinly sliced ($.40)
- 2 tablespoons olive oil ($.20)
- 1 tablespoon balsamic vinegar ($.10)
- 1 tablespoon agave ($.20)
- 1 clove garlic, pressed ($.10)
- 1/2 teaspoon favorite herb blend
- 1/2 teaspoon salt
zucchini pasta
- 2 medium zucchini ($1.00)
- 1 tablespoon olive oil ($.10)
- 1 tablespoon lemon juice ($.10)
- 1 tablespoon agave ($.10)
marinara sauce
- 1 large tomato ($1.00)
- 1/2 cup sun dried tomatoes ($1.00)
- 1 tablespoon agave ($.10)
- 1/2 teaspoon basil
- 1/2 teaspoon powdered garlic
- 1/2 teaspoon salt
- salt and pepper
directions
- Brush
off the mushrooms with a soft towel. Remove the gills underneath, if
desired, by rubbing them gently with a finger (they should come off
fairly easily). Slice the mushrooms into 1/2 inch slices. - Whisk
together the olive oil, balsamic vinegar, agave, garlic, herb blend (I
used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and
onion to coat well. Spread out on a dehydrator sheet and dehydrate for
about an hour. - While
the mushrooms are warming, slice the zucchini into pasta noodle sized
strips. I keep intending to get a spiralizer, but so far a vegetable
peeler works well to make noodles. Whisk together the remaining
ingredients and toss to coat. Let stand for about 45 minutes. - In a food processor, fitted with an “S” blade, process all marinara ingredients until very smooth.
- Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.
nutritional information calories: 338 fat: 21 gr carbs: 33 gr protein: 7 gr
Dessert
Chocolate Truffles
makes about 24 truffles ~ $.38 per truffle
This is a very basic and super simple chocolate truffles recipe.
ingredients
- 2 cups almonds ($5.00)
- 1 ½ cups dates, pitted and chopped ($3.00)
- 1/2 cup cocoa powder ($1.20)
- Cocoa powder for rolling
directions
- In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes a minute or so.
- Add in the dates and cacao powder.
- Process again until the mixture begins to clump together.
- Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
- Roll each truffle lightly in cocoa powder.
Store in the refrigerator for up to 3 days. Makes about 24 truffles.
nutritional information for 2 truffles: calories: 206 fat:12 gr carb: 22 gr protein: 6 gr
Total cost for the day: $7.79
total calories: 1,241
total fat: 71 gr
total carb: 143 gr
total protein: 24 gr
we like food recipe in june