September 25, 2011

Buckwheat Coco Puffs

4 servings ~ $.73 per serving

1 cup buckwheat groats, soaked ($.75)
2 ripe bananas ($.30)
3 tbsp coco or cacao powder ($.15)
1/2 tsp vanilla ($.10)
1/2 tsp salt

Rinse one cup buckwheat groats and then soak in about two cups water for 5-6 hours or overnight. Rinse the buckwheat groats well. There will be a gooey or gelatinous coating on the groats and and they will need to be rinsed several times. Once rinsed, drain well and pat with a towel to remove most of the water.

In a food processor with the S blade, add the banana, cocoa or cacao powder, vanilla and salt. Process for a minute or two until very creamy. Fold into the buckwheat groats. Then spread the mixture in clusters about 1/4 inch thick on the teflex or plastic sheets in a dehydrator. Dehydrate for about 4 hours, then turn over and dehydrate for another 2-3 hours, until the clusters are dry but pliable. They don’t seem to get brittle dry, but stay a little bit pliable. Break up into smaller clumps. These can then be stored in an airtight container at room temperature for 3-4 days. Serve with 1/2 cup almond milk ($.40).

calories: 333
fat: 10 gr
carbs: 50 gr
protein: 7 gr
Avocado Soup
2 servings ~ $1.52 per serving

1 avocado ($1.49)
1 cup nut milk ($.40)
2/3 cup water
1 onion ($.25)
1 clove garlic ($.10)
1/2 red bell pepper ($.40)
2 tbsp pumpkin seeds (pepitas) ($.30)
1 tsp olive oil ($.10)
salt & pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, half an onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas.

calories: 301
fat: 21 gr
carbs: 28 gr
protein: 6 gr

Romaine Wrap Ups with Sweet Mustard
makes four wrap ups (which is one large serving) ~ $3.14 per serving

4 leaves romaine ($.10)
1 cucumber ($.80)
1 carrot ($.10)
1 avocado ($1.49)
2 tbsp raw agave ($.30)
1 small onion, chopped ($.15)
1 cup mung bean sprouts ($.10)
1 tsp mustard powder or 1 tbsp prepared mustard (.10)
salt and pepper (to taste … about 1/4 tsp each)

Mix agave, mustard, salt and pepper and set aside. Chop cucumber into sticks, shave carrot curls with a vegetable peeler, slice avocado into strips. Divide all equally between the romaine leaves, drizzle with the sweet mustard sauce and wrap up. These are juicy and messy, but oh so delish.

Sprouting is an easy and inexpensive way to get really fresh goodies to add to raw dishes. Here is a good site with basic “sprouting 101” info … I’ve found that I can’t slack off at all on the rinsing or they’ll start to get a little fermented smelling (especially wheat berries). Sprouts should always smell pristinely fresh and never “off” in any way … discard any that do.

calories: 578

fat: 29
carbs: 77 gr

protein: 1 gr

24 pieces ~ $.58 each

1 cup almonds ($2.00)
1 cups brazil nuts ($2.32)
20 dates ($8.00)
1 cup finely shredded coconut ($1.20)
2 tbsp cocoa or cacao powder ($.30)
1 tsp vanilla ($.20)

I have yet to come up with or run across a raw food recipe that’s not fast and easy. These are no exception.

In a food processor with an S blade, process all ingredients, except the cocoa powder, until finely chopped and it all starts to clump together. This takes a minute or two.

Using a plastic rounded tablespoon or melon scooper, scoop out and press to make a half sphere. Use half the mixture to make regular coconut macaroons. Add the cocoa or cacao powder to the remaining mixture and process until well incorporated and then shape with the tablespoon or scooper.

calories: 143
fat: 7 gr
carbs: 19 gr
protein: 3 gr

Total cost for the day: $5.97
total calories: 1,355
total fat: 67 gr

total carb: 174 gr
total protein: 17 gr


Here’s something to look forward to! October is Vegan Month of Food … aka Vegan MoFo! Maybe some surprises are in store?

7 Responses

  1. Nice meals! I love buckwheat groat clusters- used to have some with spirulina and banana in london- yummy! I just made a batch of raw choc balls and goji macaroons- they look like yours!

  2. Antony says:

    i haven't made buckwheat groat clusters for ages and I definitely need to buy a melon scooper for my macaroons! I'm looking forward to vegan mofo as well, especially what you'll be doing 🙂

  3. can you make the clusters with carob??

    I don't think anything with avocado will get blended anywhere except in my mouth… NOM!

    This food all looks deeelishuss!

  4. I just discovered your blog, and I love it! Thanks for sharing your awesome (& affordable) raw recipes! I'm inspired to go high raw again!

  5. leslie says:

    Love this menu!

  6. I'm assuming the nut milk can be almond? Lol…and where does it go? You didn't include it in the recipe, does it go in the soup as well?

  7. anindigo … yes, you're right, I left out that part. The nut milk goes into the soup!