Raw Food Recipe Menu: March 3, 2013

• 2 zucchini ($1.00)
• 1 tablespoon olive oil ($.10)
• 1 tablespoon agave ($.10)
• 1 tablespoon balsamic vinegar ($.10)
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon liquid smoke

• 1/2 cantaloupe ($2.05)

• 2 avocados ($1.49)
• 2 tablespoons agave ($.20) {optional}
• salt and pepper

• 1 avocado, chopped ($.88)
• 2 medium apples, peeled and chopped ($1.29)
• 1 tablespoon chopped onion
• handful arugula leaves ($.50) 
• 2 tablespoons olive oil ($.20)
• 
  2 cups water, for blending
• minced onion
• salt and pepper to taste
• red pepper flakes

 
directions

• Set aside a few arugula leaves for garnish. 
• In a blender, combine the
  avocado, apples, chopped onion, arugula leaves, olive oil, and water,
  and puree until very smooth. 
• Salt and pepper to taste, and garnish with a
  few chopped arugula leaves, some finely minced onion, and red pepper
  flakes. 

Mimi Kirk’s Simple Mediterranean Salad

serves 2 ~ $3.82 per serving

ingredients

• 4 firm heirloom tomatoes or slightly green tomatoes, cut into wedges ($3.00)
• 2 sweet red or yellow peppers, seeded, cored, and sliced into thin strips ($2.10)
• 1small or 1/2 medium sweet onion or red onion, sliced into strips ($.10)
• 1/2 cucumber, coarsely diced ($.25)
• 1 cup raw olives, pitted ($1.59)
• good quality extra-virgin olive oil ($.30)
• 1-2 tablespoons lemon juice ($.30)
• himalayan or celtic sea salt, to taste
• freshly milled pepper to taste

This recipe is from Mimi Kirk’s wonderful new book, Live Raw.
This is one of the best raw food books I’ve read. Mimi’s recipes are
elegant and gourmet, but they’re also very simple and easy to make.

To make the Simple Mediterranean
Salad … place the vegetables in a bowl and sprinkle generously with
extra-virgin olive oil, lemon, salt, and pepper. Let salad rest for
15-20 minutes to meld flavors together.

Taste for salt and pepper and adjust if necessary. Flavors should be lemony and light. 

Serve on chilled lettuce leaves.

nutritional information:      calories: 274      fat: 20 gr       carbs: 19 gr      
protein: 5 gr

 24 pieces ~ $.58 each

ingredients

• 
  1 cup almonds ($2.00)
• 
  1 cups brazil nuts ($2.32)
• 
  20 dates ($8.00)
• 
  1 cup finely shredded coconut ($1.20)
• 
  2 tbsp cocoa or cacao powder ($.30)
• 
  1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that’s not fast and easy. These are no exception.


In a food processor with an S blade, process all ingredients, except the
cocoa powder, until finely chopped and it all starts to clump
together. This takes a minute or two.


Using a plastic rounded tablespoon or melon scooper, scoop out and press
to make a half sphere. Use half the mixture to make regular coconut
macaroons. Add the cocoa or cacao powder to the remaining mixture and
process until well incorporated and then shape with the tablespoon or
scooper.

nutritional information:       calories: 143      fat: 7 gr      carbs: 19 gr      protein: 3 gr

 

 

 

Total cost for the day: $8.84

total calories:  1,246

total fat: 72 gr

total carb: 122 gr
total protein: 20 gr

 

 

 

Question of the week …

 This is what was in my refrigerator last night. What’s in yours?