Raw Food Recipe Menu: September 28, 2014

by Lisa Viger · Published September 29, 2014 · Updated October 3, 2019

Breakfast

If You Like Pina Coladas Smoothie
serves 2 ~ $2.87 per serving

2 bananas ($.30)
1/2 cup pineapple ($.95)
1 young coconut, meat and water ($3.99)
1/2 cup coconut flakes ($.50)
10 ice cubes

I’m doing a couple recipes today from Bette Shaw. I’ve known Bette for a while online from Raw Fu and Raw Food Rehab. She recently released a superfoods app for iPhone,
which has become one of the top five (sometimes the top one) health
and fitness apps at iTunes. Her app features all sorts of different
superfoods with related information and recipes. Good job, Bette!

I’ve cheated here and not used young coconut in what I made and
photographed (it was still awesome). I have yet to find a reliable and
reasonably priced source for young coconuts and so rarely use them. But I
wanted to show you all this recipe anyway. So, I’ve used the price
Bette pays for coconuts in CT.

Put all ingredients in a blender and puree until smooth.

calories: 297

fat: 11 gr

carbs: 50 gr

protein: 4 gr

Lunch

Wilted Greens

serves 2 ~ $2.29 per serving

1 large zucchini, thinly sliced ($.89)

1 large onion, thinly sliced

2 tablespoons olive oil ($.20)

2 tablespoons balsamic vinegar ($.20)

2 tablespoons agave ($.20)

1/2 teaspoon salt

large pinch cayenne

10 drops liquid smoke

1 bunch kale ($1.89)

1 small bunch assorted greens ($.69)

2 tablespoons olive oil ($.20)

2 tablespoons balsamic vinegar ($.20)

1 tablespoons agave ($.10)

2 cloves garlic, pressed

1/2 teaspoon salt

1/2 teaspoon pepper

Wilted greens seem to be
traditional in just about every culinary history. It’s sometimes thought
of as a German or southern specialty. I like how the wilting process
softens the greens just a little. The dish is usually made with greens
that are wilted by pouring hot bacon and bacon fat over them.This recipe
achieves the same goal in a healthier and kinder version.

To make the “bacon,” put the
sliced zucchini and onions in a lidded container. Whisk together the
olive oil, balsamic vinegar, agave, salt, cayenne, and liquid smoke and
pour over them, coating well. Put the lid on a shake a few times, for
good measure. Pour onto a lined dehydrator sheet and dehydrate for about
two hours at 110 degrees.

Put the kale in a lidded
container. Whisk together the olive oil, balsamic vinegar, agave,
garlic, salt, and pepper and pour over the kale. Massage for a minute or
two to evenly coat. Put the lid on and shake container every so often
to recoat the kale. Let this marinate and “wilt” while the zucchini is
dehydrating. Add the other greens for the last half hour, since they’re
far more delicate than the kale.

Put the wilted greens on a plate and spoon on the zucchini “bacon” and any drippings.

calories: 371

fat: 28 gr

carbs: 29 gr

protein: 5 gr

Dinner

Cream of Broccoli Mushroom Soup

serves 2 ~ $2.61 per serving

1 head broccoli, chopped ($.89)

10 ounces mushrooms, sliced ($2.49)

1 medium onion, chopped ($.05)

1 tablespoon olive oil ($.10)

1 tablespoon agave ($.10)

1 tablespoon balsamic vinegar ($.10)

1 clove garlic

1/2 teaspoon salt

1/4 teaspoon pepper

pinch of basil

1 avocado ($1.49)

1 1/2 cups water

red pepper flakes

salt and pepper

To
make this creamy and hearty, the veggies are marinated and
dehydrated just a bit before making the soup. Chop the broccoli and
onions and add it, along with the sliced mushrooms, to a container.
Whisk together the olive oil, agave, balsamic vinegar, garlic, salt,
and a touch of basil. Pour over the vegetables and shake or toss to
coat. Let marinate for about a half hour. Then pour into solid
dehydrator sheets and dehydrate for about another hour.

To
make the soup, set aside about a quarter of the marinated
vegetables. Take the rest and put in the blender with the avocado and
water. Puree until very smooth. Salt and pepper to taste if need,
and top with the reserved marinated vegetables and a bit of red
pepper flakes.

calories: 320

fat: 22 gr
carbs: 30 gr
protein: 9 gr

Dessert

Caramel Apple Pie

serves 6 ~ $1.60 per serving

crust

1 cup walnuts ($3.00)

1 cup raisins ($1.00)

filling

5 apples ($3.00)

1/2 cup raisins ($.50)

4 tablespoons agave ($.40)

4 tablespoons lemon juice ($.40)

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice ($.10)

caramel

4 tablespoons almond butter ($.80)

2 tablespoons agave ($.40)

2 tablespoons olive oil ($.20)

4 tablespoons water

This may possibly be the best apple pie I’ve ever had.

Peel and slice the apples into
pieces about 1/8 in thick. In a lidded container (I used a zip lock
box), toss the apples and 1/2 cup raisins with the agave, lemon juice,
cinnamon, and pumpkin pie spice until well coated. Spread out on a
lined dehydrator sheet and dry for about 2 hours, stirring once or
twice. This isn’t meant to dry the apples, but to soften them and let
the flavor intensify.

In a food processor fitted with
the “S” blade, process the walnuts and 1 cup raisins until the mix
starts to stick together. This takes a couple minutes. Press the mix
into the bottom and 2 inches up the sides of an 8 inch spring form pan.
Put in the freezer for a half hour to firm.

In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.

Spoon the apple mixture from the
dehydrator into the chilled pie crust and pour the caramel evenly on
top. Chill for another half hour, if desired. For extra creamy
goodness, serve with a scoop of vanilla banana ice cream.