Raw Food Recipe Menu: November 9, 2014

ByLisa Viger

Breakfast
Kale and Strawberry Breakfast Bowl
 makes one serving ~ $2.60 per serving

This was almost too pretty to eat. Almost.

I’ve
called this a breakfast bowl, but to be honest I’ve been eating it at
all hours, including for dinner. It’s delicious, filling, and has lots
of interesting textures. With the kale and berries, it’s also chock full
of super food level nutrition. Win-win!

ingredients

  • 1 large handful kale ($.40)
  • 1/2 cup water (or almond milk), or more for blending
  • 1 banana, sliced and frozen ($.30)
  • 1 cup frozen strawberries ($1.00)
  • 3-4 droppers stevia (optional)
  • 2 teaspoons tahini ($.10)
  • 2 teaspoons maple syrup ($.20)
  • 2 tablespoons dried coconut flakes ($.20)
  • fresh raspberries, blackberries, and/or other berries ($.40)

directions

  1. In a blender,  puree the kale with a little water or almond milk. I
    do this first, even in my VitaMix, because it greens can be tough to get
    really smooth.
  2. Then add the banana, frozen strawberries, and a couple squirts of
    stevia, if you’re a sweet junkie like me. Otherwise, just skip the
    stevia. Puree again until thick and creamy, like firm soft serve ice
    cream.
  3. Spoon into a bowl and add a drizzle of tahini and maple syrup, a
    dusting of dried coconut flakes, and your favorite fresh berries. 

nutritional information:      calories: 321      fat: 10 gr      carb: 65      protein: 7 gr

  



Lunch
Fruity Salad with Strawberry Dressing
serves 2 ~ $2.50 per serving

“… to eat only raw food, you’ve got to love a salad. You’ve got to just love a salad.”
~ Wood Harrelson
“Raw? Vegan? You must live on salads!”
No, not quite, but would that really be so bad? I don’t think I’ve made
the exact same salad twice and am endlessly fascinated by how many
different combinations can be concocted from commonly available
ingredients.  

Salads are also a great way to use fresh, local, and seasonal produce.

salad
  • 1 head romaine or leaf lettuce ($1.50)
  • 1 cup grapes ($.60)
  • 1 pear, sliced ($.50)
  • 1 apple, sliced ($.50)
  • 1 cup sliced celery ($.40)
  • 1/2 cup carrot ribbons ($.20)
  • 1/2 cup thinly sliced onions ($.10)

dressing
  • 1 cup strawberries ($1.00)
  • 1 tablespoon tahini ($.10)
  • 2 tablespoons balsamic vinegar ($.10)
  • 1 small clove garlic 
  • 1 tablespoon chopped onion
  • 1 teaspoon dried basil
  • 3-4 droppers stevia
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarse black pepper
  1. Arrange the salad ingredients onto two bowls or plates. 
  2. Blend all the ingredients for the dressing and blend for a few minutes at high speed until very smooth and creamy. 
  3. Divide between the two salads. Add more salt and pepper to taste, if desired, as well as some crushed red pepper flakes.
nutritional information:      calories: 235      fat: 10 gr      carb: 45 gr      protein: 7 gr 

 Dinner
Portobello Cheeseburgers

serves 2 ~ $4.10 per serving 
This is another recipe from my Spring Ebook (which you can get HERE). It’s one of the heartiest raw food meals I’ve ever enjoyed. The cost is just a little higher than usual, but come on … you gotta splurge sometimes!
Find the Rawveeta recipe HERE
ingredients 
  • 4 portobello mushrooms ($5.50) 
  • 2 tablespoons olive oil ($.20) 
  • 2 tablespoons balsamic vinegar ($.20) 
  • 2 tablespoons agave ($.20) 
  • 1 clove garlic, pressed 
  • 1 teaspoon salt 
  • 1 teaspoon black pepper 
  • 1 onion, thinly sliced ($.10) 
  • 2 tablespoons rawveeta ($.50) 
  • 1 avocado, sliced ($1.50) 
directions
  1. Allow two mushrooms per serving. Brush the mushrooms gently with a soft towel to clean them of any dirt. 
  2. In a lidded container, whisk together the olive oil, balsamic vinegar, agave, garlic, salt, and pepper. Add the portobello mushrooms and onions and stir or shake to coat. Let marinate for a few hours, or even overnight. Alternatively, dehydrate for a few hours, to soften and intensify the flavors.
  3. Assemble with the mushrooms topped with a dollop of rawveeta, some sliced avocado, and onion slices. 
 
nutritional information:       calories: 308       fat: 19 gr       carbs: 30 gr       protein: 7 gr

 

Dessert
Chocolate Cardamom Almond Clusters 
makes about 12 clusters ~ $.26 per cluster

This chocolate recipe is from my Spring Raw Ebook, which you can still get HERE. I love the combination of cardamom and chocolate! You can buy whole cardamom and grind your own, or buy it already powdered.
ingredients

  • 2 tablespoons agave ($.20)
  • 2 tablespoons cacao powder ($.40)
  • 1 teaspoon cardamom ($.05)
  • 1 cup almonds, soaked and dehydrated ($2.50) 
  • salt 
directions
  1. In a small bowl, stir together the agave and cacao powder until completely blended and the cacao powder is moistened. Add the almonds and stir until well coated. 
  2. Place on a lined dehydrator tray in clumps about an inch or two across. Sprinkle with a light dusting of sea salt. A chunky sea salt goes especially nice. 
  3. Dehydrate for several hours. Remove and let stand for several minutes before serving or packaging. The clusters will become more firm as they cool. 
Variation 1: Omit the cardamom if you like a more purely chocolate experience. 

Variation 2: Add a quarter cup of dehydrated cherries, which will add a sweet and tart element. 

These make great gifts placed in little paper boxes. 
nutritional information:       calories: 82        fat: 6 gr       carbs: 5 gr        protein: 3 gr 


Total cost for the day: $9.88
total calories: 1,100
total fat: 51 gr
total carb: 150 gr
total protein: 30 gr

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