May 30, 2010

Breakfast

Fruit Cereal

serves 1 ~ $.70 per serving

1 banana ($.15)

1 tablespoon walnuts ($.05)

1 tablespoon coconut flakes ($.10)

1 cup almond milk ($.40)

pinch cinnamon

I hope everyone is having a great holiday weekend. We're really enjoying the unusually warm weather and the garden is growing like gangbusters. 

I usually wait until Sunday morning to plan what I'm going to make for the blog. This morning I woke up absolutely certain I had not one single idea ... and I was working with fairly low food supplies as well. Raw and vegan foods are really no different from (or more complicated than) any other type of foods, though, and a few meals can be pulled together if there are a few staples available.

This doesn't contain any actual cereal grains, but does give that same feeling of nice big bowl of cereal and milk. The milk is even sweet and drinkable when finished.

Layer the banana, nuts, and coconut flakes in a bowl. Pour in almond milk. Top with pinch of cinnamon and an optional teaspoon of agave or other sweetener.

 

calories: 382

fat: 20 gr

carbs: 41 gr

protein: 6 gr  

 

Lunch

Tomato Basil Soup

serves 2 ~ $1.83 per serving

3 tomatoes ($3.00)

2 carrots, chopped ($.20)

2 celery stalks ($.20)

1 medium onion ($.05)

4 tablespoons olive oil ($.40) 

1 tablespoon dried basil

1/2 teaspoon salt (or to taste)

1/4 teaspoon black pepper (or to taste)

red pepper flakes

This is so simple and so satisfying and takes just a very few minutes to make.

Add all ingredients to blender and puree until smooth. Top with a few red pepper flakes and a drizzle of oil. Lately, I've been trying blended soups with the oil lessened or omitted and they're just as delicious.

 

calories: 338

fat: 28 gr

carbs: 23 gr

protein: 5 gr  

 Dinner

Salad Marinade

serves 2 ~ $2.77 per serving

10 oz crimini mushrooms, sliced ($2.29)

3 green onions, sliced ($.25)

2 cups snap peas ($.50)

2 tablespoons olive oil ($.20)

2 tablespoons balsamic vinegar ($.20)

2 tablespoon agave (or other sweetener) ($.20)

2 cloves garlic, pressed

1/2 teaspoon salt

1 teaspoon red pepper flakes 

1 pound mixed greens, chopped ($1.89)

I love marinated and dehydrated veggies. Either or both softens them just slightly and intensifies the flavor. Here, I've just marinated the vegetables without dehydrating them.

Put the mushrooms, onions, and peas in a lidded bowl or tub. Whisk together the olive oil, balsamic vinegar, garlic, salt, and red pepper flakes and pour over the vegetables. Let stand, stirring ever so often, for about an hour or more.

Chop the mixed greens, I used kale and a baby lettuce mix from my garden, and top with the marinated vegetables.

Mix additional marinade as a dressing, if desired.

calories: 266

fat: 14 gr

carbs: 33 gr

protein: 9 gr 

Dessert

Blueberry Ice Cream

serves 2 ~$.80 per serving

4 bananas, sliced and frozen ($.60)

1 cup blueberries, frozen ($.49)

1 cup almond milk ($.40)

1 teaspoon vanilla extract ($.10)

pinch salt

I prefer the texture of ice cream made in the blender when compared to that made in the food processor. The food processor makes a very fluffy ice cream, where the blender makes something more like dense soft serve.

In a blender or food processor fitted with an "S" blade, add all ingredients and blend until smooth and creamy. This makes a soft serve consistency. For a firmer ice cream, just pop in the freezer and stir every so often.

 

calories: 334

fat: 4 gr

carbs: 75 gr

protein: 3 gr 

Total cost for the day: $6.10

total calories: 1,320

total fat: 66 gr

total carb: 172 gr
total protein: 24 gr

May 23, 2010

Breakfast
Fruit Wraps
2 servings ~ $.99 per serving

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

I hope you enjoy these reposts of previous recipes.

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

Pea Soup

Serves 2 ~ $.84 per serving

2 cups peas ($.75)

1 avocado ($.88)

1 1/2 cups water

1 small onion ($.05)

salt and pepper

We're planting peas here and already I'm looking forward to the harvest. I've gotten a bit ahead of myself though, and so used frozen peas for this. They're likely not raw, as most commercial produce (except for berries and some fruit) is blanched before freezing. It still made a delicious soup and would be even better with fresh peas, although they may be more expensive than what I paid for frozen.

Set aside a half cup of the peas. In a blender, puree the rest of the peas and the avocado with enough water to blend and give the desired consistency. It takes a few minutes of blending to get this really smooth in a conventional blender. Salt and pepper to taste.

Pour in bowls and top with the reserved peas and minced onion.

 

calories: 258

fat: 16 gr

carbs: 31 gr

protein: 10 gr 

Dinner
Marinated Broccoli and Mushrooms
2 servings ~ $2.90 per serving

2 heads broccoli ($1.89)
8 oz mushrooms ($2.50)
1 medium onion ($.25)
sesame seeds ($.10)

3 tbsp olive oil ($.30)
3 tbsp balsamic vinegar ($.30)
3 tbsp agave ($.30)
2 cloves garlic, pressed or finely minced ($.10)
1 tsp paprika ($.05)
1/2 tsp salt
1/2 tsp pepper

red pepper flakes to taste

This is my new favorite raw food dish. It's savory and sweet and just yummy. Marinating followed by dehydrating softens the broccoli and onions nicely, and the mushrooms are just luscious.

Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, pepper, and paprika. Chop the broccoli into bite sized pieces, and diced the onion. In a container (I used a Glad Lock box), put the broccoli, mushrooms and onion. Pour the marinade over, shake to coat, and let sit overnight in the refrigerator.

An hour before serving, dehydrate on plastic or teflex sheets. About an hour should make these warm and slightly softened. Sprinkle with sesame seeds and, if you want a little bit of heat, add a pinch of red pepper flakes.


calories: 415
fat: 22 gr
carbs: 53 gr
protein: 11 gr

And don't throw away those broccoli stalks! Peeled and salted, they become real delicacies.

Dessert
Strawberry Pie
serves 6 ~ $1.04 per serving

1 pound strawberries ($2.08)
3 tablespoons agave ($.60)
1 tablespoon lemon juice

1 cup walnuts, soaked and dehydrated ($1.00)
  4 bananas, sliced and dehydrated ($.60)
pinch salt

1/4 cup walnuts ($.25)
2 dates ($1.00)
2/3 cup water
1/2 teaspoon vanilla
pinch salt

Previously, I made Kristen's delicious Banana Nut Cookie Dough Bites. I loved that she used dehydrated bananas as the dried fruit part of the recipe. I wanted to see how that could translate into a pie crust. Well, it's just awesome, as i suspected it would be. I also find bananas much more accessible. I don't always have a bag of dates on hand. And bananas are definitely less expensive.

In a food processor with an "S" blade, process the walnuts and dehydrated bananas with a pinch of salt until the mixture starts clumping together. Spread and press onto a plate for a more rustic effect, which is what I did, or use a regular pie or tart plate.

In the food processor, add about a quarter of the strawberries and process with the lemon juice and agave until well pureed. Just like chocolate needs a dash of salt, I've found that strawberries really benefit from a tiny bit of lemon.

To make the walnut cream, in a blender puree 1/4 cup walnuts, 3 dates, and enough water to process, about 2/3 cup. Puree until very smooth and creamy.

Slice the remaining strawberries and add arrange on top. Spoon on some of the walnut cream. Cut into wedges and serve.

calories: 327
fat: 16 gr
carbs: 47 gr
protein: 5 gr

Total cost for the day: $5.77

total calories: 1,282

total fat: 69 gr

total carb: 171 gr
total protein: 29 gr

May 16, 2010

.

 

Breakfast

Mango Pudding

serves 2 ~ $1.44 per serving

1 mango, cubed ($1.49)

1 ripe avocado ($.88)

2 ripe bananas ($.30)

1 tablespoon agave, if needed ($.10)

1 tablespoon chopped cashews ($.10)

Creamy, sweet, sour, crunchy, smooth ... this was an absolutely perfect breakfast. And it takes all of a few minutes to put together. It's a bargain for us, since the local grocery seems intent on keeping the avocados on sale. I think maybe we buy so many now they're getting a better price on them!

In a food processor with an "S" blade, process the avocado, one banana, half the mango, and agave until very smooth and creamy. Top with sliced banana, the remaining cubed mango, and chopped cashews. Drizzle with just a tiny bit of agave, if desired.

 

calories: 407

fat: 19 gr
carbs: 67 gr
protein: 5 gr

Lunch
Sprout Wraps
serves 2 ~ $2.84 per serving

6 leaves lettuce ($.60)
1 tomato ($2.50)
large handful alfalfa sprouts ($.75)
large handful mung bean sprouts ($.75)
1 medium onion

avocado "sauce"

1 ripe avocado ($.88)
1 tablespoon agave ($.10)
1 tablespoon brown mustard ($.10)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon apple cider vinegar
1/2 teaspoon salt

I don't usually buy sprouts from the local store, but these looked pretty good. The tomatoes ... were ridiculously expensive, but it will be at least a month before we're getting them out of the garden, so I gave in.

Assemble the wraps by layering the tomato, alfalfa sprouts, mung bean sprouts, and onion in the lettuce leaves. We used 3 leaves per person.

In a bullet type blender or a food processor with an "S" blade, puree all the avocado sauce ingredients until very smooth. Spread over wraps.

calories: 232

fat: 15 gr
carbs: 26 gr
protein: 4 gr

Dinner
Pad Thai
serves 2 ~ $2.28 per serving

2 medium zucchini ($1.20)
1 carrot ($.15)
1 bunch green onions, sliced ($.59)
1/2 red bell pepper, sliced ($.50)
large handful mung bean sprouts ($.75)

sauce

4 tablespoons almond butter ($.80)
1/2 in piece ginger, peeled
1 tablespoon braggs aminos or soy sauce ($.10)
1 clove garlic ($.05)
1 tablespoon agave ($.10)
1/2 teaspoon cayenne (or to taste)
1/2 teaspoon salt
2 tablespoons chopped cashews ($.20)

This dish made me fall in love with raw food all over again and is something I can see going over well with non raw friends and family.

Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. Toss with the bell pepper, green onion, and bean sprouts.

In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw. Pour over noodles, toss lightly, serve.

calories: 345

fat: 23 gr
carbs: 30 gr
protein: 8 gr

Dessert
Chocolate Ice Cream Cake
serves 4 ~ $1.37 per serving

bottom layer

1 avocado ($.88)
2 bananas ($.45)
2 tablespoons agave ($.20)
4 tablespoons cacao powder or cocoa powder ($.80)
1 teaspoon vanilla ($.20)
pinch salt

top layer

3 bananas
4 tablespoons almond butter ($.80)
pinch salt

frosting

1 avocado ($.88)
1 banana ($.15)
3 tablespoons cacao powder or cocoa powder ($.60)
3 tablespoons agave ($.30)
1 teaspoon vanilla ($.20)
pinch salt

chopped cashews

The always lovely Heather Pace, of Sweetly Raw, had a really cool ice cream cake contest. And I can't follow directions. That would be the short version.

See, I saw Heather's cake contest announcement, thought it was a great idea, and started throwing together ice cream ingredients. Eventually, I noticed all the entered cakes were kind of following something of a theme, so thought I'd better listen more carefully to the directions ... but by then it was too late. I ended up with a couple really delicious ice cream cakes, though, so it wasn't a loss.

Take a look at some of the proper entries here ... Heather also has an amazing ice cream cake ebook, featuring her own recipes.

For this ice cream cake, which is very simple, I made a small batch of avocado banana chocolate ice cream to start. In a food processor with an "S" blade, puree one avocado, two bananas, four tablespoons cacao powder, two tablespoons agave, a teaspoon of vanilla, and a pinch of salt. This turns into a creamy, pudding like consistency. It can be processed in an ice cream maker, or just spooned into a cake pan. I ended up using a plastic nut tub that was about 6" in diameter. See why I can't follow directions?

Pop the chocolate layer into the freezer to start firming The second layer is made of three bananas and four tablespoons almond butter, pureed in the food processor with the "S" blade. I let the first layer get fairly firm before spooning on the second layer.

Once frozen, remove from pan (or tub) and frost with the chocolate avocado frosting, which is made with one avocado, a banana, three tablespoons cacao, 3 tablespoons agave, and a pinch of salt, pureed until smooth. Top with chopped cashews, if desired.

calories: 425

fat: 19 gr
carbs: 61 gr
protein: 9 gr

Total cost for the day: $7.93

total calories: 1,409

total fat: 76 gr 

total carb:  184gr 

total protein: 26 gr

See you next week!