Raw Food Recipe Menu: March 9, 2014

by Lisa Viger · Published March 10, 2014 · Updated October 3, 2019

Breakfast

Iron Rich Smoothie

serves 1 ~ $2.20 per serving

a few handfuls spinach ($.80)

1 banana ($.30)

4 tablespoons nutiva hemp protein powder ($.60)

1 orange, peeled and sectioned ($.50)

1 tablespoon ground flax seeds

1 cup water for blending

1 dropper stevia (optional)

I have reason to believe my iron
intake may have been a bit low lately, so I’ve been having this smoothie
several times a week. It’s not only full of iron, but also contains the
amino acid Lysine as well as Vitamin C which helps increase iron
absorption. The vitamin C comes from the orange, Lysine from the hemp
protein, and both the hemp protein and spinach contain iron.

It’s super simple, just combine all ingredients in a blender and puree until smooth.

calories: 335

fat: 9 gr

carbs: 49 gr

protein: 19 gr

Lunch

Beet and Carrot Salad

serves 2 ~ $2.85 per serving

2 beets, sliced ($1.20)

3 carrots, sliced ($.40)

1 medium onion, sliced

2 tablespoons olive oil ($.20)

2 tablespoons lemon juice ($.40)

2 tablespoons agave ($.20)

1 clove garlic, pressed

5 ounces spinach ($2.29)

1/4 cup walnuts ($1.00)

salt and pepper

I had a downright aversion to beets until I tried Jenny Cornbleet’s shaved beet salad. Now, I really like them. Not love, but like. And that’s quite a change. By the way, if you experience beeturia, don’t worry, it’s harmless … although it can indicate iron deficiency.

This salad is also really
convenient. I sliced and marinated the veggies the night before and let
them sit in the fridge until lunch the next day and just tossed them in
with the spinach.

Slice the beets, carrots, and
onions thinly into a lidded container, I use a zip lock box. Whisk
together the olive oil, lemon juice, agave, and garlic and pour over the
veggies. Put the lid on and shake to distribute the dressing well. Put
in the fridge for a few hours or up to two days. Toss with a generous
helping of spinach, some chopped or whole walnuts, salt and pepper, and a
bit of the marinade.

calories: 378

fat: 24 gr

carbs: 40 gr

protein: 6 gr

Dinner

Mushroom Alfredo

serves 2 ~ $2.25 per serving

8 oz mushrooms ($2.20)

1 medium onion, quartered and sliced ($.10)

1 tablespoon olive oil ($.10)

1 tablespoon agave ($.10)

2 tablespoons balsamic vinegar ($.20)

1 clove garlic

1/2 teaspoon salt

1/2 cup walnuts ($.50)

2 zucchini, sliced into noodles ($1.29)

This really satisfied a desire for something heavier and substantial.

Put
the mushrooms and onions in a bowl or lidded tub. Whisk together the
olive oil, agave, balsamic vinegar, and salt. Pour over the mushrooms
and onions. Let sit for about an hour. Pour onto a lined dehydrator tray
and dehydrate for about an hour or so. It’s not intended to dry, just
to intensify the flavor and color a bit.

When
the mushrooms and onions are dehydrated, take half of them and put in a
blender with the walnuts and about 3/4 cups water. I use a bullet type
blender for this because it’s such a small amount. Puree until very
smooth, which may take a few minutes.

Noodle the zucchini and top with the sauce and the mushrooms that were set aside. Salt and pepper to taste.

calories: 361

fat: 26 gr

carbs: 25 gr

protein: 12 gr

Dessert

Baked Apples

serves 2 ~ $2.00 per serving

4 apples ($2.00)

1/4 cup walnuts ($1.00)

1 tablespoon raisins ($.20)

4 tablespoons agave ($.20)

1 tablespoon lemon juice ($.40)

1 tablespoon olive oil ($.10)

1 teaspoon cinnamon

This makes the whole house smell wonderful while it’s dehydrating.

Peel
and slice each apple. Carve out the center of each slice, except for
the slice that will be on the bottom, this will keep the filling from
falling out. Stack up the slices and fill the center cavity with the
chopped walnuts and raisins. Whisk together the agave, lemon juice,
olive oil, and cinnamon and spoon into the center. Dehydrate for about
three hours, until the apple is soften and warm.