Raw Food Recipe Menu: November 15, 2015

ingredients

• 1 cup buckwheat groats, soaked ($.75)
• 2 ripe bananas ($.30)
• 3 tbsp coco or cacao powder ($.15)
• 1/2 tsp vanilla ($.10)
• 1/2 tsp salt1/2 cup almond milk ($.40)

directions

1. Rinse one cup buckwheat groats and then soak in about two cups water for
   5-6 hours or overnight. Rinse the buckwheat groats well. There will be
   a gooey or gelatinous coating on the groats and and they will need to
   be rinsed several times. 
2. Once rinsed, drain well and pat with a towel
   to remove most of the water.In a food processor with the S blade, add the banana, cocoa or cacao
   powder, vanilla and salt. 
3. Process for a minute or two until very creamy. 
4. Fold into the buckwheat groats. 
5. Then spread the mixture in clusters
   about 1/4 inch thick on the teflex or plastic sheets in a dehydrator.
   Dehydrate for about 4 hours, then turn over and dehydrate for another
   2-3 hours, until the clusters are dry but pliable. 
6. They don’t seem to
   get brittle dry, but stay a little bit pliable. 
7. Break up into smaller
   clumps. These can then be stored in an airtight container at room
   temperature for 3-4 days. Serve with 1/2 cup almond milk.

• 4 tablespoons artisana coconut butter ($2.20)
• 4 tablespoons artisana cashew butter ($2.35) 
• 1 1/2 cup water
• 3 dates ($.60)
• 2 tablespoons cilantro leaves ($.10) 
• 1 clove garlic
• 1 teaspoon red pepper flakes
• 1/4 teaspoon cayenne
• juice of one lime ($.50)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cucumber, sliced into noodles ($.89)
• 1/2 avocado, chopped ($.88)
• 1 medium onion, minced
• 2 stalks celery, minced ($.20)
• small bunch cilantro leaves ($.05)
• 1 cup cherry tomatoes, halved ($.30)
• red pepper flakes

1. In
   a blender, process the coconut butter, cashew butter (almond butter
   will work as well), water, dates, cilantro, garlic, red pepper flakes,
   cayenne, lime juice, salt and pepper. 
2. Puree until as smooth as possible.
3. Cut
   the cucumber into noodles and put in bowls with the avocado, celery,
   cilantro, and cherry tomatoes. 
4. Using a wire mesh strainer, strain the
   coconut and nut butter soup base. This will take out any larger pieces
   of dates or spices. A higher powered blender may make this step
   unnecessary. 
5. Add a sprinkle of red pepper flakes.

nutritional information:      calories: 537       fat: 44 gr       carbs: 33 gr      

protein: 11 gr

ingredients

• 1/2 cup walnuts ($1.00)
• 1/2 cup raisins ($.85)
• 3 plums, sliced thinly ($3.00)
• 3 tablespoons coconut butter ($1.65) 
• 2 tablespoons coconut nectar ($.40)

• banana ice cream ($.50)
• blackberry puree

 

Total cost for the day: $9.22

total calories: 1,744

total fat: 139 gr

total carb: 222 gr
total protein: 37 gr