November 29, 2009

Breakfast
Fruit Wraps
2 servings ~ $.99 per serving

ingredients

1 avocado ($1.49)
2 bananas ($.20)
4 romaine leaves ($.30)
pinch of salt, optional

I generally enjoy raw foods best in their simple, juicy, least refined state. This is simple and juicy and requires very little preparation while at the same time feeling just a little bit fancy.

For each serving, slice one banana and half an avocado and wrap in two romaine leaves. An optional light sprinkle of salt can bring out the sweetness of the fruit.

calories: 282
fat: 15 gr
carbs: 40 gr
protein: 3 gr


Lunch
Veggie "Burgers"
6 servings ~ $1.71 per serving

These took just a little bit of preparation, but not nearly as much as I anticipated. Because they're dehydrated, the buns and burgers do need to be started the day before.

burgers ~ $.56 each
ingredients

1 cup walnuts, finely chopped ($1.50)
9 tbsp flax meal ($.20)
1/2 red bell pepper, finely chopped ($.40)
1 rib celery, finely chopped ($.15)
1 small onion, finely chopped ($.20)
1 jalepeno, minced ($.10)
pulp from one juiced carrot
1/2 tsp salt
1/2 tsp pepper
1/2 tsp curry powder ($.10)
1 tsp onion powder ($.10)
1/2 tsp garlic powder ($.05)
pinch of thyme

The flax meal, when soaked, becomes very sticky and will help everything together. Start the flax meal soaking in about 3/4 cup water. Chop everything very finely. I tried this first in the food processor and it got too soupy for my liking. It really doesn't take much effort to hand chop everything and the results seem far superior. Add in the soaked flax meal and stir until well incorporated. Form into six patties, about 3 inches across and dehydrate on plastic or teflex sheets overnight. The outside will be a little crispy and the insides just a little bit moist.

flax buns ~ $.26 per serving
ingredients

1 cup flax meal ($.50)
1 red bell pepper ($.80)
1 medium onion ($.20)
1 clove garlic ($.05)
1/2 tsp salt
1/2 cup water

I actually preferred the burgers on a couple of romaine leaves. Adding in more flax in the form of buns makes it quite heavy, but that would work out great on a day when you're feeling more hungry.

I use a grain grinder to grind flax seeds, but an herb grinder works well. And I keep them stored in the freezer to keep them fresh until use.

In a blender, puree the bell pepper, onion, and garlic, adding in the water to get things going. Put the flax meal in a medium bowl and pour in the bell pepper mixture from the blender. Let soak for about a half hour, adding more water as needed to make a sticky but spreadable mix.

Spread into twelve 3 inch rounds on a plastic or teflex sheet and dehydrate for 4-5 hours or overnight. Remove from dehydrator when the buns are still a little bit pliable.

toppings ~ $.99 per serving

1 tomato ($1.50)
2 avocados ($2.98)
1 red onion ($.89)
6 leaves romaine ($.60)

And this is the fun part. I kept it simple, with a bit of mashed up avocado as "mayo" and lots of tomato slices.


calories: 372
fat: 30 gr
carbs: 22 gr
protein: 9 gr

Dinner
Zucchini Alfredo
2 large servings ~ $2.40 per serving

ingredients

1/2 cup brazil nuts ($2.45)
1/2 tsp basil ($.05)
1/2 tsp thyme ($.05)
1/2 tsp salt
juice of half a lemon ($.35)

2 medium zucchini, grated or spirolied ($1.69)
1 onion, minced ($.20)
salt and pepper to taste

This is every bit as decadent as any alfredo. I've been experimenting with nuts cheezes and they're amazingly creamy and flavorful.

In a blender, add the brazil nuts, spices, and lemon juice with enough water added to blend. Puree until creamy. This may take a few minutes. Add more water, if needed, to make it the consistency of something like a ranch dressing.

Grate the zucchini, add some minced onion on top, a dash of salt and pepper, and top with the alfredo sauce. It's that simple.

calories: 512
fat: 44 gr
carbs: 24 gr
protein: 14 gr

Dessert
Banana Neapolitan
4 large servings ~ $.48 per serving

ingredients

6 frozen, ripe bananas ($1.20)
1 cup frozen strawberries ($.30)
2 tbsp cacao or cocoa powder ($.30)
1 tsp vanilla ($.10)
pinch of salt

I'm not a skinny raw fooder, and my liking for banana ice "cream" is partly to blame. It really is that good and takes only a few minutes to make.

For this, I wanted to just make the three flavors of the traditional Neapolitan type ice cream. I used the food processor with an S blade. This makes the ice "cream" fluffier, smoother, and a bit firmer. It's a slightly different texture from ice creams made in the blender. And I personally like the texture of both fresh from the processor or blender. Any of these can be further frozen to firm them up, but I think they taste best right away.

For each flavor, use two frozen bananas. Add the strawberries to the strawberry batch, the vamilla ot the vanilla batch, and chocolate to the chocolate batch. Seriously, this is so easy it almost makes itself.

As for any banana ice cream, just put the frozen bananas, any flavoring or other fruit, and a dash of salt into the food processor and process with the S blade. Add a little water, if needed, to aid in the processing. It can take a few minutes and some adjustments and scraping down to get this to go together.

calories: 192
fat: 0 gr
carbs: 47 gr
protein: 2 gr

Total cost for the day: $5.58

total calories: 1,358

total fat: 89 gr

total carb: 133 gr
total protein: 28 gr

November 22, 2009

Breakfast
Buckwheat Coco Puffs
4 servings ~ $.73 per serving

ingredients

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

Lunch
Avocado Soup
2 servings ~ $1.52 per serving

ingredients

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
Dinner
Thanksgiving

Cole Slaw
six servings ~ $.57 per serving

ingredients

1 head cabbage, reserve 6 outer leaves for bowls ($1.69)
1 large onion ($.40)
2 carrots ($.30)
6 tbsp olive oil ($.60)
3 tbsp agave ($.30)
1 tbsp apple cider vinegar ($.15)
1 tsp salt
1/4 tsp pepper
1/2 tsp onion powder
1/2 tsp garlic powder

Grate cabbage, onion, and carrot in food processor. Mix together oil olive oil, agave, vinegar, salt and other spices. Whisk together until emulsified. Toss well with grated cabbage, onion and carrot and serve in cabbage leaf bowls if desired.

calories: 204
fat: 14 gr
carbs: 20 gr
protein: 3 gr

Orange Rice
4 servings ~ $1.32 per serving

ingredients

1 medium zucchini ($.89)
1/2 head cauliflower ($.99)
2 oranges, 1 juiced 1 sectioned ($.80)
1/2 cup snow peas, stringed and cut in half ($.75)
1 medium onion, chopped ($.25)
2o walnut halves, coarsely chopped ($.89)
3 tbsp olive oil ($.30)
3 tbsp agave ($.30)
1 tsp paprika ($.10)
salt & pepper to taste

Grate zucchini in food processor using grating blade. Then, using the S blade, pulse chop the cauliflower until in rice sized pieces. Mix zucchini and cauliflower together with the onion, orange sections and snow peas.

Mix together the olive oil, agave, and paprika. Whisk until emulsified and then toss with the cauliflower and zucchini. Garnish with chopped walnuts.


calories: 357
fat: 24 gr
carbs: 35 gr
protein: 7 gr


Cranberry Sauce
8 servings ~ $.42 per serving

ingredients

2 cups cranberries ($1.69)
1 apple, cut in chunks ($.30)
1 orange, plus zest ($.40)
1 orange, juiced ($.40)
1/2 cup grapes ($.30)
3 tbsp agave ($.30)
pinch salt
pinch cinnamon

Zest the orange before peeling.
In a food processor using an S blade, chop all ingredients together until chopped well but still chunky.
calories: 68
fat: 0 gr
carbs: 18 gr
protein: 0 gr


Mushroom & Nut Loaf
4 servings ~ $.87 per serving

ingredients

1 cup mushrooms ($1.15)
1 cup cashews ($1.89)
1 small onion ($.25)
1 tsp poultry seasoning ($.20)
1/2 tsp salt
pinch sage
pinch thyme

Faux foods always amaze me, even when they're not exact replicas. This wouldn't fool anyone, but there is definitely a Thanksgiving taste to this, especially when paired with the cranberry sauce.

Pulse chop all ingredients in food processor with the S blade until finely chopped but still a little bit chunky. Form into patties and top with cranberry sauce and a tiny drizzle of agave.


calories: 217
fat: 18 gr
carbs: 10 gr
protein: 8 gr


This is pretty simple and even sparse compared with a traditional Thanksgiving feast, but combined, the three dishes make a respectable and tasty dinner.



Macaroons
24 pieces ~ $.58 each

ingredients

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: $6.04

total calories: 1,623

total fat: 94 gr

total carb: 180 gr
total protein: 34 gr

November 15, 2009

Breakfast
Strawberries and Cream

two servings ~ $1.24 per serving

ingredients

16 oz strawberries ($1.69)
14 almonds ($.25)
2 dates ($1.00)
pinch of salt
4 oz water

Clean strawberries and cut into bowl. In a blender, add the almonds, dates, salt and water and puree until creamy. Depending on your blender, this may be very creamy or still a bit on the gritty side. I never strain my nut milks or nut creams. Personally, I like the grit. But it can be strained out as desired.

Pour nut cream over strawberries. Enjoy.

calories: 200
fat: 5 gr
carbs: 39 gr
protein: 3 gr

Lunch
Fruity Salad
two servings ~$3.02 per serving

ingredients

10 oz mixed greens ($1.89)
1 pomegranate ($1.39)
4 oz strawberries, sliced ($.42)
2 oranges, sectioned ($1.00)
1/4 cup walnuts, chopped ($.30)
1 small onion, sliced ($.25)
salt and pepper

dressing

2 tbsp olive oil ($.20)
1 tbsp balsamic vinegar ($.10)
2 tbsp agave ($.20)
1 tsp apple cider vinegar ($.10)

The combination of sweet and savory is hard to beat in my book. I love this salad. The taste tester I tried this out on today said, "It's like eating food for the first time." I think I understand what he meant, since this is so fresh and clean while also packed with lots of flavor.

This makes two servings. Divide the greens, putting half on each plate. Add the orange sections, sliced strawberries and onion. Sprinkle with the chopped walnuts and pomegranate seeds.

To make the dressing, just put all dressing ingredients in a small bowl and whisk until emulsified. This should only take a minute or so. It will be creamy and not separated at all when fully emulsified. Add to salads.

calories: 411
fat: 24 gr
carbs: 79 gr
protein: 7 gr
Dinner
Tacos

four servings ~ $1.89 per serving

ingredients

red pepper and flax taco shells

1 1/2 cups ground flax seed ($.40)
1/2 cup whole flax seed ($.10)
1 red bell pepper ($.59)
1 small onion ($.20)
2 tbsp olive oil ($.20)
1/2 tsp salt

filling

1/2 oz walnuts ($.30)
1 cup mushrooms ($.60)
1/2 tsp cumin ($.10)
1/2 tsp salt
dash chili powder
(adjust seasonings to taste)

2 avocados ($2.98)
juice of 1 lime ($.50)

1 large tomato, chopped ($1.00)
1/2 red onion, minced ($.30)
2 jalepenos, finely minced ($.20)
1 cup greens ($.30)

I've seen lots of different recipes for raw tacos, but I'd never tried any of them because I assumed it would be too complicated or time consuming. I found that's not the case at all. Except for making the shells ahead of time, because they need to be dehydrated, this was really as easy as just throwing some things together.

The shells have to be made the day before. In a food processor, puree one red bell pepper and the small onion. Add the olive oil and blend. The pepper and onion adds another layer of flavor and smells unbelievably wonderful while dehydrating. Add the puree and the ground and whole flax seeds to a small bowl and stir well. Add about a half cup of water to moisten the mix. The outside of the flax seeds will become slightly gelatinous, which makes an easy to work with mix and a sturdy shell when dried.

This will make eight 6" taco shells. Divide mix into eighths, and spread it in circle shapes on a teflex or plastic dehydrator sheet (actually, I just use a layer of Saran Wrap). Work the mix around with the back of a spoon until it's about 1/8" thick and round. Dehydrate for 4 - 5 hours, or overnight.

Once the one side is dry, peel the shell off the sheet. Now fold, dry sides together, but not sharply. The fold should be curved. I used a twist of paper towel to hold the taco shell shape. dehydrate for another 2-3 hours until crispy.

The taco "meat" filling is made with the walnuts, mushrooms and the spices, finely chopped in the food processor using the S blade.

I didn't make guacamole, I just smashed up two avocados with the juice of one lime. Then, it was just a matter of layering the ingredients in the shells, with the "meat" first, the mashed avocado, then the minced jalepeno, some greens, tomatoes and onions.



calories: 518
fat: 41 gr
carbs: 32 gr
protein: 12 gr

Dessert
Banana Cream Pie w/ Kiwi
two servings ~ $1.25 per serving

crust

1/2 cup walnuts ($.60)
4 dates ($2.00)

filling

1 banana, finely pureed or mashed ($.10)
1 banana, sliced ($.10)
1 kiwi, sliced ($.50)

In a food processor with an S blade, process the nuts, dates and salt until it starts to stick together. Press the crust into a plate.

Spoon half the pureed banana over the crust. Place the sliced banana and kiwi on top, and then finish spooning the pureed banana over the top.


calories: 310
fat: 5 gr
carbs: 70 gr
protein: 5 gr

Total cost for the day: $9.00

total calories: 1,439

total fat: 75 gr

total carb: 220 gr
total protein: 27 gr