Raw Food Recipe Menu: November 17, 2013 … plus 13 weeks of meal plans and ebook LAST CHANCE SALE!

Sorry this is late! Bad storms and power outages for the last four days! Ugh! Glad to be back :).

Question of the week … what do you do when your power is out? How do you make food?

Chia Crackers

serves 1 ~ $.96 per serving

4 tablespoons chia seeds ($.81)
1 cup water
1 ripe banana ($.15)
pinch salt
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.

calories: 244
fat: 9 gr
carbs: 36 gr
protein: 6 gr

Salad with Green Garlic Dressing

serves 2 ~ $2.40 per serving

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.

calories: 269
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.

calories: 381
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.

calories: 372
fat: 14 gr
carbs: 65 gr
protein: 3 gr


Total cost for the day: $5.91
total calories: 1,266
total fat: 53 gr
total carb: 193 gr
total protein: 24 gr
Raw on $10 Meal Plans are getting a retool and relaunch at the end of November. I won’t be offering these for sale again after that, so if you want to try them for a great price, get them now! Same with the Spring eBook. I’ll having something new in a couple weeks … so get it for a great price now!
Meal Plans

Thirteen Weeks of Meal Plans for $13

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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
  • 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.”

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Spring is over, but these recipes can still be enjoyed throughout the summer! 

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Spring eBook

Full of all new recipes made using simple and easy to find seasonal ingredients. 
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)! 
Reader’s Gallery


Chocolate Cherry Pie made by Vegan Mama Kim McCoy 
“OMG. This pie is so delicious . . . I
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
“It is a great ebook. I have already made a number of recipes in it and have not been disappointed . . . ” 

Spring eBook Recipe List 
Date Paste       Date Syrup      Thick Date Paste 
Almond Milk       Almond Cream   

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

Raw on $10 Spring eBook
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1 Response

  1. usaha bisnis says:

    the best menu in november