February 5, 2012

Breakfast

Strawberry Banana Beet Smoothie

serves 2 ~ $1.70 per serving

1 beet, peeled and chopped ($.50)

2 cups frozen strawberries ($1.20)

4 bananas, sliced and frozen ($.80)

2 cups almond milk ($.90)

a few drops stevia, optional

The magenta color of beets is one of my favorites, and they taste super sweet paired with fruit. In a blender, puree all ingredients until very smooth. I added a few beet shavings to the top.

calories: 337

fat: 4 gr

carbs: 78 gr

protein: 6 gr

 

 

Lunch

Mango Salad

serves 2 ~ $2.63 per serving

1 mango, thinly sliced ($1.30)

1/4 red onion ($.25)

5 oz arugula and assorted greens ($2.20)

juice and zest of one lime ($.50)

3 tablespoons agave ($.60)

3 tablespoons olive oil ($.30)

1 clove garlic, pressed

1 teaspoon chipotle seasoning ($.10)

1/2 teaspoon black pepper

1/2 teaspoon salt

The dressing is what makes this recipe, and it couldn't be simpler. I gave the cost of of the greens as the store price, but I actually grew them indoors in pots, so they cost practically nothing and brightened up my kitchen for several weeks to boot.

Just assemble the salad and whisk together the dressing ingredients and toss. Add a few pistachios for crunch.

 

calories: 235

fat: 14 gr

carbs: 39

protein: 6

 

Dinner

Portobello Marinara with Pasta

serves 2 ~ $3.70 per serving

mushrooms

 

2 portobello mushrooms ($3.00)

1 large onion, thinly sliced ($.40)

2 tablespoons olive oil ($.20)

1 tablespoon balsamic vinegar ($.10)

1 tablespoon agave ($.20)

1 clove garlic, pressed ($.10)

1/2 teaspoon favorite herb blend

1/2 teaspoon salt

 

zucchini pasta

 

2 medium zucchini ($1.00)

1 tablespoon olive oil ($.10)

1 tablespoon lemon juice ($.10)

1 tablespoon agave ($.10)

 

marinara sauce

 

1 large tomato ($1.00)

1/2 cup sun dried tomatoes ($1.00)

1 tablespoon agave ($.10)

1/2 teaspoon basil

1/2 teaspoon powdered garlic

1/2 teaspoon salt

salt and pepper

Brush off the mushrooms with a soft towel. Remove the gills underneath, if desired, by rubbing them gently with a finger (they should come off fairly easily). Slice the mushrooms into 1/2 inch slices.

Whisk together the olive oil, balsamic vinegar, agave, garlic, herb blend (I used Mrs. Dash Chipotle), and salt. Toss with the sliced mushrooms and onion to coat well. Spread out on a dehydrator sheet and dehydrate for about an hour.

While the mushrooms are warming, slice the zucchini into pasta noodle sized strips. I keep intending to get a spiralizer, but so far a vegetable peeler works well to make noodles. Whisk together the remaining ingredients and toss to coat. Let stand for about 45 minutes.

In a food processor, fitted with an "S" blade, process all marinara ingredients until very smooth.

Spoon out a bit of the marinara sauce and lay the mushrooms. Serve with a side of onions, and zucchini pasta.

calories: 338

fat: 21 gr

carbs: 33 gr

protein: 7 gr

 

Dessert 

Banana Cream Pie

serves 4 ~ $1.04 per serving

3/4 cup almonds ($1.00)

3/4 cup dates ($1.00)

4 tablespoons cocoa powder ($.40)

1/4 cup macadamia nuts ($.75)

1/4 cup water

1 tablespoon lemon juice ($.10)

2 bananas ($.40)

pinch salt

1/2 banana, sliced ($.10)

a couple tablespoons pistachios, chopped ($.10)

pomegranate seeds ($.30)

This is a really simple pie that looks like more work went into it than actually did.

 

Make the crusts first. In a food processor fitted with an "S" blade, process the almonds until they've been ground up fairly fine. Add the dates and cocoa or cacao powder and process another minute or two until the mix starts sticking together when pressed. Press into the bottom and up the sides of one 6 inch tart pan, or use a couple smaller ones like I did. Pop into the freezer for a few minutes to set.

In a small, bullet type blender, puree the water, macadamia nuts, and lemon juice until very creamy. This takes a few minutes. Add the bananas and continue processing until very smooth. Once smooth, also put in the freezer to cool for about a half hour. This thickens it up quite a bit.

 

When ready to assemble, just scoop the macadamia nut and banana mixture into the tart shell, top with some banana slices, pistachio nuts, and pomegranate seeds.

 

 

calories: 381

fat: 22 gr

carbs: 47 gr

protein: 10 gr

Total cost for the day: $9.07

total calories:  1,291

total fat: 61 gr

total carb: 197 gr
total protein: 29 g

 

Grapefruit Pear Salad Recipe & The Best of Raw Awards!

serves 2 - $2.50 per serving

salad 

• 1 grapefruit ($.50)
  2 pears, sliced ($1.40)
• 1 small onion, thinly sliced
• 1 head romaine, chopped ($1.90)
• 1/4 cup walnuts ($.50)

dressing

• 2 tablespoons lemon juice ($.20)
• 3 tablespoons olive oil ($.30)
• 2 tablespoons agave ($.20)
• pinch nutmeg
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

The pears and grapefruit made this a nice summery salad that reminded me warmer weather isn't too far away. All citrus is still in season right now, too, and there are good prices and wonderful quality to be had.

Cut the grapefruit by first slicing off about 1/4" off the top and bottom. Stand the grapefruit up on a cut side and slice along the outside curve of the fruit, cutting away the skin and pith. Use a sharp knife to cut each grapefruit section away from the membrane. Slice the pears and onions, and chop the lettuce. Toss together and sprinkle the walnuts on top. Whisk together all the dressing ingredients and drizzle over the top.

nutritional information 
 

calories: 304      fat: 17 gr      carbs: 40 gr       protein: 5 gr

The Best of Raw!

Raw on $10 a Day (or Less) is a finalist in the Best of Raw Awards! We're in the media/blog category! Yay! How exciting! There are a a lot of familiar names there, too ... we're in very good company! If you'd like to participate by voting, just click the image below ...

The Best Nut Milk Recipe Ever {Really!}

makes 7 cups ~  $.36 per serving

 ingredients

1/2 cup almonds ($.75)
1/2 cup sunflower seeds ($.35)
1/2 cup hazel nuts ($1.00)
6 cups water
1 teaspoon vanilla ($.20)
2 tablespoons agave or coconut nectar ($.20)
pinch salt

First, soak the nuts and seeds overnight, or for at least several hours. This gets rid of the enzyme inhibitors that naturally prevent the nut and seed from sprouting, softens them, and removes any bitterness. Once soaked, pour off the soak water and rinse very well. There's no need to dry them.

I've used a blend of nuts and seeds for this recipe. It makes a richer flavor and using sunflower seeds for part of any nut milk recipe can cut costs. If you like nuts and seeds other than what I've used here, just use 1 1/2 cups of your choice per every 6 cups water.

In a blender, puree the water, almonds, sunflower seeds, and hazel nuts on high speed for several minutes, until the nuts and seeds are pulverized and are very small particles.

Strain through a fine wire mesh strainer. This is what I usually use for any homemade milks. It's much less messy than a nut milk bag. Some little bits do get through, but they rarely bother me enough to drag out more equipment. If you do mind the smaller bits, though, use a nut milk bag and pour the milk through and squeeze. In either case, save the nut and seed pulp for other recipes.

Once strained, add the vanilla (optional), agave or coconut nectar, and a pinch of salt. Stir well.

Store in a lidded container in the refrigerator for up to three days.

nutritional information

calories: 218     fat: 17 gr      carbs: 11      protein: 8


The Chocolate Milk Option ...

It's super easy to make chocolate nut milk. For the whole batch above, add about 6 tablespoons agave and 7 tablespoons cocoa powder or cacao powder. For individual one cup servings, add a tablespoon agave and a tablespoon of cocoa powder. For either, use a blender so the cocoa powder is fully blended.

 Regular milk or chocolate milk? Around here, the choice is always chocolate.

January 29, 2012

Breakfast

Chocolate Chia Smoothie

serves 1 ~ $2.15 per serving

3 tablespoons ground chia seeds ($.30)

4 tablespoons hemp protein powder ($.30)

2 bananas, frozen ($.70)

1 cup cold almond milk ($.40)

2 tablespoons cacao powder ($.40)

a few drops stevia

a few chopped pistachios ($.05)

This is a simple, creamy ~ kind of decadent ~ way to start the day, that's also packed with healthy protein and omega-3s.

In a blender, combine all ingredients except for the pistachios. Puree until very smooth. Top with a few chopped pistachios, if desired.

calories: 555

fat: 21 gr

carbs: 81 gr

protein: 26 gr

Lunch

Cucumber Club

serves 1 ~ $2.08 per serving

1 cucumber ($.59)

1 small onion

1 avocado ($1.49)

salt

This is another recipe idea from Bette. It's so simple and made a great lunch that was both light and filling.

Peel the cucumber and cut in half. Using a spoon or scoop, scrape out the seed cavity and some of the flesh so that it's a hollowed boat. Keep what has been scraped out and chop finely. To that, add one chopped avocado and one finely minced onion. Mix together and use this to fill the cucumber.

calories: 299

fat: 22 gr

carbs: 27 gr

protein: 5 gr

 

 

Dinner

 Tropical Mushrooms

serves 2 ~ $3.70

2 portabello mushrooms, sliced ($4.00)

1 green pepper, thinly sliced ($.50)

2 medium onions, thinly sliced ($.20)

1 cup pineapple, sliced or chopped ($1.50)

4 tablespoons agave ($.40)

4 tablespoons olive oil ($.40)

2 tablespoons balsamic vinegar ($.40)

2 cloves garlic, pressed

salt and pepper

This is one of those dishes that no one would guess is raw. It's definitely hearty and filling.

Slice the portabellos, green pepper, and onions. Also slice the pineapple. I sliced mine into fairly large rectangles, bit smaller chunks would work, too.

Put these in a lidded container. Whisk together the remaining ingredients and pour over the sliced mushroom and veggie mix. This step can be done in the morning {or even the night before} and left to marinate. Just toss it into the dehydrator about an hour before you want to eat.

Pour out onto a lined dehydrator tray and dehydrate for about an hour, until warm and slightly softened. Serve with red cabbage sauerkraut, if desired {recipe coming soon}.

calories: 425

fat: 27 gr

carbs: 36 gr

protein: 5 gr

 

Dessert

Pizza Pie

serves 4 ~ $1.51 per serving

3/4 cup walnuts ($1.50)

3/4 cup raisins ($1.00)

1/2 cup cashews ($1.00)

1/2 cup water

 1 tablespoon agave ($.10)

1/4 teaspoon salt

3/4 cup strawberries ($1.50)

2 tablespoons agave ($.20)

2 bananas, grated ($.30)

1 kiwi, sliced and quartered ($.45)

This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!). 

In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes. 

Again using a bullet type blender, puree the strawberries and agave until very smooth.

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best).

To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving.

calories: 445

fat: 24 gr

carbs: 58 gr

protein: 9 gr

Total cost for the day: $9.44

total calories: 1,724

total fat: 94 gr

total carb: 202 gr
total protein: 45 gr

Easy Basic Raw Vegan Nut Cheese Recipe

serves 8 ~ $1.49 per serving

  
ingredients 

• 2 cup nuts ($9.90)
• 1 1/2 cups water
• 1 tsp salt
• 2 tablespoons lemon juice ($.50)
• 1 teaspoon probiotic powder (or a few capsules, opened) ($1.50)
• dried or fresh herbs for rolling

directions

• In a blender, add together all the cheese ingredients except for the probiotics and dried herbs. Add more water if necessary for blending.
• Puree for several minutes until as smooth and creamy as possible. 
• Stir in probiotic powder.
• Pour into a jar or other glass container and cover with cheese cloth. 
• Let sit for about 24 hours at room temperature to develop a cheese flavor. As it sits, the nut "cream" will also  thicken up, making it easier to handle.
• Once the flavor has developed to your liking (taste test every so often), divide in three equal portions and form into circles. 
• Wrap each in the cheese cloth and place them in a colander with a weight or weighted plate on top. Put the colander in a sink or over a plate or bowl to catch any drips. A lot of the liquid will be pressed out of the cheese this way.
• Let it press for several hours.

This doesn't get gooey and it will be the consistency of firm cream cheese. Further pressing can make it a bit more firm.

When it has the desired consistency, remove from the cheese cloth, shape into a wheel and roll in dried or minced fresh herbs (optional).

For a harder rind on your cheese, place entire cheese wheel into dehydrator for several hours.


nutritional information

• calories: 180      fat: 17 gr      carbs: 5 gr      protein: 5 gr