Raw Food Recipe Menu: November 24, 2013 … plus 13 weeks of meal plans and ebook LAST CHANCE SALE!

by Lisa Viger · Published November 25, 2013 · Updated October 3, 2019

Breakfast

Fruit and Cream

2 servings ~ $1.19 per serving

1 banana ($.20)

1 mango ($.98)

2 tablespoons walnuts ($.25)

2 tablespoons raisins ($.15)

2 cups almond milk ($.80)

Fruity Pebbles, Froot Loops, Trix … most commercial cereals try to imitate fruit. Why not just have fruit?

Any
fresh or dried fruit combination would work. For this, I’ve used a
sliced banana, diced mango, and some walnuts and raisins topped with
almond milk.

calories: 345

fat: 12 gr

carbs: 62 gr

protein: 4 gr

Lunch

Pea Soup

serves 2 ~ $.84 per serving

2 cups peas ($.75)

1 avocado ($.88)

1 1/2 cups water

1 small onion ($.05)

salt and pepper

I’ve
used frozen peas for this. They’re likely not raw, as most commercial
produce (except for berries and some fruit) is blanched before
freezing. It still made a delicious soup and would be even better with
fresh peas, although they may be more expensive than what I paid for
frozen.

Set
aside a half cup of the peas. In a blender, puree the rest of the
peas and the avocado with enough water to blend and give the desired
consistency. It takes a few minutes of blending to get this really
smooth in a conventional blender. Salt and pepper to taste.

Pour in bowls and top with the reserved peas and minced onion.

calories: 258

fat: 16 gr

carbs: 31 gr

protein: 10 gr

Dinner
Pad Thai
serves 2 ~ $2.28 per serving

2 medium zucchini ($1.20)
1 carrot ($.15)
1 bunch green onions, sliced ($.59)
1/2 red bell pepper, sliced ($.50)
large handful mung bean sprouts ($.75)

sauce

4 tablespoons almond butter ($.80)
1/2 in piece ginger, peeled
1 tablespoon braggs aminos or soy sauce ($.10)
1 clove garlic ($.05)
1 tablespoon agave ($.10)
1/2 teaspoon cayenne (or to taste)
1/2 teaspoon salt
2 tablespoons chopped cashews ($.20)

This dish made me fall in love with raw food all over again and is
something I can see going over well with non raw friends and family.

Noodle the zucchini and carrot using a vegetable peeler or spiral
slicer. Toss with the bell pepper, green onion, and bean sprouts.

In a bullet type blender, puree all the sauce ingredients until very
creamy. Because of the high fat content of the nut butter, this can get
quite hot while blending. Stop and let it cool for a minute if it
becomes too hot for your personal definition of raw. Pour over noodles,
toss lightly, serve.

calories: 345

fat: 23 gr
carbs: 30 gr
protein: 8 gr

Dessert

Lemon Poppy Seed Ice Cream

serves 2 ~ $1.10 per serving

4 bananas, sliced and frozen ($.60)

juice and zest of one lemon ($.69)

1 tablespoon poppy seeds ($.30)

1 cup strawberries ($.45)

1 tablespoon agave ($.10)

2 tablespoons chopped walnuts ($.15)

pinch salt

Banana ice cream is wonderful. And it’s amazingly simple to make with just a food processor.

The
strawberry sauce should be made first and set aside. In a bullet type
blender, puree the strawberries and agave until very smooth.

In
a food processor fitted with an “S” blade, process the frozen bananas
and lemon juice and zest until creamy like soft serve ice cream. It can
take a bit of prodding and scraping to get the bananas going in the
food processor, but it’s worth it. Once creamy, add the poppy seeds and
give a whir or two to incorporate.

Serve with the strawberry sauce and walnuts.

calories: 345

fat: 6 gr

carbs: 77 gr

protein: 5 gr

Total cost for the day: $5.14

total calories: 1,293

total fat: 57 gr

total carb: 200 gr

total protein: 27 gr

Last Week for Meal Plans!

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!

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
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.”

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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.

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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!”