Raw Food Recipe Menu: November 10, 2013 … plus 13 weeks of meal plans and ebook LAST CHANCE SALE!

Breakfast
Avocado Eggs and Cantaloupe
serves 2 ~ $2.42 per serving
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)
salt and pepper
I love avo eggs, and the sweet cantaloupe and savory zucchini strips really go well together. The zucchini strips need to be made a little bit ahead of time. I dehydrated mine just long enough to soften them, about two hours. These can be dehydrated overnight and put together the next morning.
Peel the zucchini and slice into very thin strips. This can be done on a mandoline slicer or with a sharp knife. In a small cup, whisk together the olive oil, agave, balsamic vinegar, salt, onion powder, garlic powder, and liquid smoke. Pour over the zucchini strips (a lidded container works well, I use a zip lock box). Once coated, lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight, or until softened.
To assemble, just slice the cantaloupe and wrap with the softened zucchini slices. Cut the avocados in half, put a dollop of agave in the center, and sprinkle with a bit of salt and pepper.
calories: 411
fat: 27 gr
carbs: 42 gr
protein: 5 gr
Lunch
Zucchini Pasta with Marinara Sauce
serves 2 ~ $1.79 per serving
2 ripe tomatoes ($1.00)
6 pieces sun dried tomatoes (see below for how) ($1.50)
1 small onion
1/2 red bell pepper ($.50)
1 tablespoon coconut nectar ($.18)
2 tablespoons olive oil ($.20)
1 teaspoon dried basil ($.10)
1 teaspoon dried oregano ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper
2 medium zucchini, noodled and marinated ($1.00)
This marinara sauce tastes just like I remember Spaghetti-Os tasting. I haven’t eaten them in many years, so excuse me if my memory isn’t totally accurate. A little bit of sweetness is the trick, I think.
Puree the sauce ingredients in a food processor fitted with an “S” blade. Let process for a few minutes until very creamy (or don’t process as long if you like it more chunky, but it won’t be like Spaghetti-Os!).
Make noodles in your usual way from the zucchini. I marinated mine for about an hour in a tablespoon of the basil and oregano flavored olive oil from last week, with a bit of salt. Serve with the marinara sauce and a dash of basil and oregano.
calories: 286
fat: 15 gr
carbs: 62 gr
protein: 7 gr
Dinner
Hummus Pizza
serves 4 ~ $1.80 per serving
crust
1 cup ground flax seeds ($.50)
1/2 cup whole flax seeds ($.30)
1 cup water
6 carrots ($1.20)
1 red bell pepper ($.59)
1 medium onion ($.05)
2 cloves garlic
1/2 teaspoon salt
1/4 teaspoon cayenne
hummus
2 zucchini, peeled and chopped ($1.29)
2 tablespoons tahini ($.20)
1 tablespoon olive oil ($.10)
1/2 onion, chopped
1 teaspoon cumin
1 clove garlic
1/2 teaspoon salt
toppings
1 tomato, sliced ($2.00)
1 onion, thinly sliced ($.05)
4 oz mushrooms, marinated and dehydrated (optional) ($1.10)
This doesn’t taste like traditional pizza, and it’s also not quite like a tostada … but I’ve called it pizza because that’s what it looks like.
The crust can be started the evening before and left in the dehydrator to get crispy. Start by soaking the ground and whole flax seeds in the one cup water. They will get gelatinous and this is what helps hold the crust together.
While the flax is soaking, in food processor fitted with an “S” blade, process the remaining crust ingredients until smooth. Stir into the soaked flax. Spread thinly on teflex or plastic covered dehydrator trays.
Let dehydrate for a couple hours, then score into desired shapes and flip. Peel the sheet off the back of the crust and let it finish drying on the screen.
To make the hummus, simply process all the ingredients in the food processor with the “S” blade until very smooth.
Assemble the pizzas by breaking the crusts long the score lines, spreading on a layer of hummus, and adding the toppings.
calories: 351
fat: 25 gr
carbs: 23 gr
protein: 12 gr
Dessert
Pizza Pie
serves 4 ~ $1.51 per serving
3/4 cup walnuts ($1.50)
3/4 cup raisins ($1.00)
1/2 cup cashews ($1.00)
1/2 cup water
1 tablespoon agave ($.10)
1/4 teaspoon salt
3/4 cup strawberries ($1.50)
2 tablespoons agave ($.20)
2 bananas, grated ($.30)
1 kiwi, sliced and quartered ($.45)
This is such a fun dessert! To make the crust, in a food processor fitted with an “S” blade, process the walnuts and raisins until they’re ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!).
In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes.
Again using a bullet type blender, puree the strawberries and agave until very smooth.
Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).
To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.
calories: 445
fat: 24 gr
carbs: 58 gr
protein: 9 gr
Total cost for the day: $7.52
total calories: 1,493
total fat: 91 gr
total carb: 185 gr
total protein: 33 gr
There are no exotic, hard to locate, and expensive ingredients. Everything in these meal plan recipes can be found at any local grocery.
Shopping list and meal calendar to help you stay on track!
Making one raw food recipe can be easy. But making raw food all day long, every day, can be more trying … even confusing. With a daily calendar of meals, you’ll know what to expect and how to plan your day.
Raw food meal plans take the guesswork out of organizing a raw food lifestyle.
A raw food meal plan can help you ...
- About this meal plan …
- There are four meals – breakfast, lunch, dinner, and
dessert – provided over seven days. There is a meal calendar at the beginning
and detailed recipes below that. - Daily meals will add up to between 1200 and 1600 calories
per day. If you feel you need more calories, check out the addition suggestions
for foods that are about 100 calories each. - There are new recipes and old favorites. All will be
simple and easy to prepare. Most will take only minutes of preparation time. - All recipes are for a single serving. For two or three or
more servings, simply double or triple the recipe. - Use the shopping list to get all the food you’ll need for
the week. There will be extra, that’s unavoidable. But a list will help you avoid waste. - Print the shopping list and take it with you when you
shop. - Some dinners are designed to last over two days of meals.
- Both desserts for the week are made and then frozen in individual
servings for later on. - Much good luck on your raw food journey. If you have any
questions, please feel free ask.
“Anything is possible, if you have the right plan.”
Last Chance Sale!
Spring eBook
Super easy dishes, with most taking no more than a few minutes to prepare. Yet, each creation is lush, beautiful, elegant, juicy and nutritional … and bursting with fresh, raw, plant based power.
Cost estimates and nutritional information are included for each recipe.
$10 …(that’s just $.20 each)!
simply cannot believe that something so natural and minimally processed
can taste so rich and creamy and indulgent!”
Mushroom Steaks and Cauliflower Potatoes by Kathy Hemingway Desruisseau from The Fiber of My Life
Thickest Almond Cream Basic Green Juice Rawtella Cherry-Os
Lemon Chia Porridge Chia Lemon Fresca Carrot Cauliflower Soup
Maple Balsamic Salad Dressing Avocado Spinach Soup Simple Balsamic Vinaigrette
Blood Orange Salad Lemon and Flax Vinaigrette Spring Salad
Orange Banana Salad Romaine Hearts with Buttermilk Dressing Cole Slaw
Lemon Pepper Cauliflower Soup Root Vegetable Salad with Dressing on the Side
Pickled Spring Vegetables Rawveeta Super Cheesy Kale Chips
Cheesy Romaine Wraps Broccoli with Cheese Sauce Portobella Cheeseburgers
Garlicky Greens and Mushrooms Mushroom Steaks and Cauliflower Potatoes
Chocolate Cardamom Almond Clusters Molten Cupcakes Basic Chocolate Truffles
Cherry Almond Truffles Chocolate Mint Parfaits Chocolate Syrup
Chocolate Fudge Sauce Chocolate Fondue Hard Chocolate Shell
Chocolate Covered Strawberries Banana Bites Two Minute Turtles
Turtle Pie Chess Pie Maple Pecan Pie Lemon Cherry Cheesecake
Mild White Cheese Sharp Cheddar Spring Garden Cheese
I have just taken advantage of your sales, and will be watching your blog for your developments. I just found your blog a few weeks ago and think it's great. Thanks for all of your hard work!
That dessert pizza pie looks yummy!
good food menu. I love it
good information it