Raw Food Recipe Menu: September 1, 2013

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 Breakfast
Banana Watermelon Ice Cream
with Watermelon Chips
serves 4 ~ $1.60 per serving
 1 medium watermelon ($5.00)
7 bananas ($1.40)
1 dropper stevia, optional
We
have an abundance of watermelon right now, so have been using it every
way possible. I really liked the watermelon chips, they were even
better than I expected … very sweet. And who doesn’t like ice cream
for breakfast?
Use
about 1/2 of the watermelon to make the chips. Cut and slice the
watermelon into approximately two inch by two inch pieces that are about
a quarter inch thick. There’s no need to be overly precise and the
rustic pieces usually turn out looking wonderful. Dehydrate for about
12-24 hours, or overnight, until the watermelon pieces are leathery but
not too hard and dry.
The
ice cream is just as simple to make. The night before, slice the
bananas and chunk up the watermelon and then freeze overnight. In a food
processor fitted with an “S” blade, process the watermelon and bananas
until soft and fluffy, like soft serve ice cream. This will probably
need to be done in batches, since this recipe is for quite a bit. For a
slightly sweeter ice cream, add a dropper of liquid stevia.
Serve
with watermelon chips. The chips are especially good warm right from
the dehydrator, but can be stored in a cool, dry place for as long as a
week.
 
calories: 393
fat: 1 gr
carbs: 100 gr
protein: 6 gr
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Lunch
Blueberry Salad
serves 2 ~ $2.00 per serving
1 cup blueberries, dried ($1.00)
1 head romaine ($1.29)
handful kale ($.50)
1 medium onion, divided
1/2 cup blueberries, fresh ($.50) 
2 tablespoons olive oil ($.20)
2 tablespoons coconut nectar or other liquid sweetener ($.40)
1 tablespoon apple cider vinegar ($.10)
salt and pepper to taste
Blueberries
dry to a wonderful raisin like texture, becoming sweeter and even more
flavorful. Care must be taken to not over dry them as they get too
hard. Just put a cup of blueberries in the dehydrator for several hours
until dry but still chewy.
The
salad is just a simple one of romaine, a bit of kale, chopped onions,
and dried blueberries. Reserve a tablespoon of chopped onion to go into
the dressing.
The
dressing is made with the onion, a half cup of fresh blueberries, the
olive oil, coconut nectar, and vinegar. Puree all ingredients in a
blender until smooth. This works best with a bullet type blender. Most
blenders have a blade assembly that’s compatible with canning jars. Just
unscrew the blade assembly from the carafe and attach to a small mouth
canning jar. The pint jars are perfect for small jobs like this.
 Also, a larger batch of dressing can be made, just double or triple the recipe. Store in the refrigerator for up to a week.
 
calories: 289
fat: 14 gr
carbs: 42 gr
protein: 4 gr
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Dinner
Corn Chips and Green Tomato Salsa
serves 2 ~ $2.15 per serving
chips
2 cups corn kernels ($1.30)
1 red bell pepper ($.50)
1 medium onion
1 jalapeno ($.05)
2 tablespoons olive oil ($.20)
1 teaspoon crushed red pepper flakes
1 tablespoon olive oil for tray

To
make, just put all ingredients in a food processor fitted with an “S”
blade and process until almost smooth. Spread out about 1/8 inch thick
on lined dehydrator trays that have been liberally coated with olive
oil. Dry for about two hours, then flip and peel the liner off. Dry for
another several hours or overnight until dry and crispy. Break into
chip sized pieces.
salsa
2 ripe red tomatoes, diced ($1.00)
2 green tomatoes, diced ($1.00)
1 medium onion, minced
1 jalapeno, minced ($.05)
4 tablespoons chopped cilantro, optional ($.10)
juice of one lime ($.50)
1 tablespoon apple cider vinegar ($.10)
 1/2 teaspoon salt, or to taste
Assemble all ingredients and stir to combine. Really, it’s that easy. Serve with corn chips.
 
calories: 377
fat: 22 gr
carbs: 45 gr
protein: 9 gr
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Dessert
Watermelon Punch Slushie
serves 2 ~ $1.50 per serving
1/2 watermelon, chunked and frozen ($2.50)
juice of one lime ($.50)
1 dropper stevia
water for blending, about a cup
We
had a return of wonderfully hot weather (I’m so not looking forward to
winter!) and this slushie was really refreshing in the evening when it
seems to get even hotter.
Freeze
watermelon chunks ahead of time, then puree in a blender with the lime
juice and stevia. Add water as needed for blending. Add a watermelon
wedge or lime slice as garnish.
 
calories: 368
fat: 2 gr
carbs: 92 gr
protein: 8 gr
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Total cost for the day: $7.25
total calories: 1,427
total fat: 39 gr

total carb: 279 gr
total protein: 27 gr

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