Raw Food Recipe Menu: November 17, 2013 … plus 13 weeks of meal plans and ebook LAST CHANCE SALE!
Question of the week … what do you do when your power is out? How do you make food?
serves 1 ~ $.96 per serving
4 tablespoons chia seeds ($.81)
1 cup water
1 ripe banana ($.15)
1/2 teaspoon cinnamon
Chia seeds are pretty amazing. They’re relatively high in protein, as well as calcium, fiber, potassium, and more. They are the highest source of omega-3s, providing even more than salmon. They’re quite cost effective as well, being similar in price to hemp seeds. I’ve also discovered they can be used in the very same way as flax seeds.
So, in addition to different gelled porridge type dishes, chia seed can be made into crisp crackers. They can be made any flavor, too. I thought sweet would be nice for breakfast.
Grind the chia seeds in a bullet type blender or with a mortar and pestle. If you don’t have those things, that’s OK, just use the seeds whole.
Put the seeds in a blender and add the rest of the ingredients. Blend until smooth, which takes about a half minute. Let sit for about twenty minutes until the seeds have gelled and then spread about 1/8th in inch thick onto lined dehydrator trays. Chia seeds dry more quickly than flax, so flip and peel these from the sheet after about a half hour to an hour. Dry until crispy, about another three hours or overnight. These go really well with a dab of nut butter.
1 head green leaf lettuce, chopped ($1.89)
2 cups cherry tomatoes, halved ($1.00)
1 medium onion, sliced
3 ounces sliced mushrooms, sliced ($1.00)
2 tablespoons olive oil ($.20)
2 tablespoons apple cider vinegar ($.20)
2 tablespoons agave ($.20)
small bunch parsley leaves ($.50)
2 cloves garlic
salt and pepper to taste
Can you believe it’s almost fall? Honestly, I’m not ready for summer to be over! I can’t postpone fall, but there is still fun to be had in the garden. In my area, this is the time to start the fall lettuces and greens. They grow really well in the cooler temperatures. Which is a good thing, because they can be used to make an endless variety of salads.
This is just a very simple green salad assembled with chopped green leaf lettuce, the last of the cherry tomatoes, onion, and mushrooms. The dressing is made by combining the olive oil, vinegar, agave, parsley, and garlic in a blender and pureeing until very smooth. A small bullet type blender can be used for the dressing. To make larger batches of dressing, just double or triple the ingredients and save any leftovers in the fridge.
fat: 14 gr
carbs: 34 gr
protein: 6 gr
Salad with Blackberry Dressing
serves 2 ~ $1.50 per serving
1 head romaine, chopped ($1.29)
6 leaves kale, chopped ($.50)
2 carrots, shaved or sliced ($.20)
2 ribs celery, sliced ($.20)
1 medium onion, thinly sliced
4 tablespoons blackberry sauce (see dessert recipe below) ($.50)
2 tablespoons olive oil ($.20)
teaspoon apple cider vinegar ($.10)
salt and pepper to taste
I love blackberries and this is my new favorite salad dressing. And yes, this is the second salad of the day. It’s not true that a raw and vegan lifestyle means living on salads, but any healthy diet includes lots of them. It’s a good thing they taste so great!
This is a simple salad, assembled with chopped romaine, sliced carrots (I used a vegetable peeler), and sliced celery and onions. The dressing really makes this wonderful, even though it’s also incredibly simple. Just puree the blackberry sauce, olive oil, and apple cider vinegar until smooth. This is a small batch, but can be doubled, tripled or more and stored in the fridge for up to a week.
fat: 16 gr
carbs: 58 gr
protein: 9 gr
Banana Ice Cream with Blackberry Sauce
serves 2 ~ $1.05 per serving
4 bananas, sliced and frozen ($.60)
1/2 teaspoon vanilla
1 cup blackberries ($1.00)
4 tablespoons agave or other liquid sweetener ($.30)
I’ve had no luck getting local blackberries and used frozen in this recipe.
I know, I have banana ice cream here almost every week. The truth is, I just haven’t become bored with it yet … I’ve also rarely eaten the same flavor twice. It seems almost endlessly versatile.
Make a batch of banana ice cream by pureeing the sliced and frozen bananas in a food processor fitted with an “S” blade. Add the vanilla and pulse a few times to incorporate. Yep, that’s it … although it does take a bit of time and scraping down the sides to get this to come together.
The blackberry sauce is made by pureeing the blackberries with the agave and then straining out the seeds with a mesh sieve. The sauce is perfectly smooth and sweet. Make sure to set aside some to use in the blackberry salad dressing above. Garnish with a few whole blackberries.
fat: 14 gr
carbs: 65 gr
protein: 3 gr
total calories: 1,266
total fat: 53 gr
total carb: 193 gr
total protein: 24 gr
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
- 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.
Last Chance Sale!
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