September 9, 2012

Pumpkin Spice Smoothie
serves one ~ $.90 per serving

juice of 2 carrots ($.10)
1 cup nut milk ($.40)
2 bananas ($.20)
1 cup pumpkin, grated ($.20)
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon

Juice the carrots and add the carrot juice, nut milk (I used almond),
bananas, pumpkin and spices to the blender and puree until smooth and
creamy. I used everything at room temperature and blended long enough to
warm it just barely. And save the carrot pulp, it makes a great
addition to salads … I call it “carrot fluff.”

calories: 393
fat: 9 gr
carbs: 45 gr
protein: 4 gr

Sweet Milk

serves one ~ $.55 per serving

1 cup nut milk (I used almond) ($.40)
1 tbsp agave  ($.15)
pinch of cinnamon
pinch of nutmeg
pinch of cardamom
very tiny sprinkle of black pepper

calories: 165
fat: 9 gr
carbs: 20 gr
protein: 2 gr

Creamy Mushroom Soup

serves 1 ~ $2.00 per serving

8 oz mushrooms ($1.50)
1 clove garlic, pressed ($.05)
2 scallions, chopped ($.05)
1/2 cup nut milk ($.20)
2 tbsp olive oil ($.15)
1 tsp olive oil ($.05)
salt and pepper

I think I may have a new favorite recipe and this is it. It’s so creamy and flavorful.

Set aside a couple mushrooms, one chopped scallion, and the tsp olive
oil for garnish. In a blender, add the mushrooms, pressed garlic,
chopped scallion, nut milk, and 2 tbsp olive oil.

Puree until very smooth. This can take a minute or two, especially in a regular blender.
Pour in serving bowl and salt and pepper to taste. Garnish with chopped
mushrooms and scallions and drizzle with 1 tsp olive oil. This could be
heated in a dehydrator before garnishing for a warmer soup.


calories: 373
fat: 38 gr
carbs: 8 gr
protein: 5 gr
Grapefruit Spinach Salad

serves one ~ $2.31

6 oz spinach leaves ($.69)
1 grapefruit ($.99)
7 almonds, slivered ($.15)
2 scallions, sliced ($.05)
1 tbsp agave ($.15)
1 tbsp olive oil ($.08)
1 tsp sesame seeds ($.20)

Grapefruits are a bit expensive this
time of year, but this is worth it. Peel and section a grapefruit. Slice
off the top and bottom, then the sides. Use a knife to separate the
grapefruit flesh from the membrane. Set aside grapefruit sections.

Squeeze the juice from what is left of the grapefruit. This should yield
about 3-4 tbsp. To the grapefruit juice, add the agave and olive oil.
This will be the dressing.

Toss spinach leaves with the grapefruit sections, scallions, and
slivered almonds. Sprinkle with sesame seeds and add the dressing.

calories: 482
fat: 23 gr
carbs: 53 gr
protein: 11 gr

Cantaloupe Sorbet

serves one ~ $1.40 per serving

2 cups cantaloupe, frozen (.80)
1 banana, frozen ($.20)
1 cup almond milk ($.40)
1 tsp vanilla

I’ve been experimenting with different ice “creams” and sorbets almost
all summer and into fall. Nearly every concoction has a base of frozen
bananas, which are smooth and creamy when blended. In this recipe, I
used cantaloupe from our garden that I’d frozen back in the summer.
Let the frozen cantaloupe and banana sit out for 5-10 minutes, to let it
thaw ever so slightly. This will keep it from freezing together into a
solid lump in the blender. Then, puree together with the almond milk and
vanilla. I prefer the soft serve texture, but this can be further
chilled in the freezer to make a stiffer consistency.

calories: 330
fat: 9 gr
carbs: 32 gr
protein: 4 gr


Total cost for the day: $7.16
total calories: 1,578
total fat: 88 gr

total carb: 138 gr
total protein: 26 gr

1 Response

  1. Tammi Grey says:

    Hey! I have tried your creamy mushroom soup recipe. It's really delicious. I like it so much.