Raw Food Recipe Menu: September 21, 2014

 
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

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