October 4, 2015: Raw Food Recipe Menu

Breakfast
serves 1 ~ $2.10 per serving

ingredients

  • 1 apple, washed (peeled if not organic) ($.60)
  • 1 cup mango,chunks, fresh or frozen ($1.00)
  • 1 banana, sliced and frozen
  • 1 handful kale leaves ($.50)
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 cup ice
  • water for blending (more or less depending on how thick you like it)

Blend all ingredients in a high powered blender until
very smooth and enjoy!

nutritional information
calories: 230
fat: 4 gr
carbs:47 gr
protein: 6 gr 

 
 
 
 Lunch

serves 2 ~ $2.55 per serving
 


ingredients

dressing

  • 3 tablespoons tahini ($.30)
  • 4 tablespoons lemon juice ($.60)
  • 1 tablespoon maple syrup or agave (can substitute stevia or omit) ($.10)
  • 2 tablespoons balsamic vinegar ($.10)
  • 1 tablespoon flax oil ($.20)
  • 1 teaspoon soy sauce ($.10)
  • 1 teaspoon turmeric ($.10)
  • 1 teaspoon onion powder ($.10)
  • 1 teaspoon garlic powder 
  • 1 teaspoon cilantro flakes
  • 1/2 teaspoon dried basil
  • 1/4 to 1/2 teaspoon cayenne
  • 1/4 teaspoon ginger 
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)

salad
  • 1 head romaine or other lettuce ($1.80)
  • 2 tomatoes ($1.00)
  • 1 cucumber ($.50)
  • 1 small onion, sliced ($.20)

directions
Place all dressing ingredients in a small blender and puree briefly
until well mixed. Use as desired (over salad, as a veggie dip, over a rice bowl, etc). Can be stored in the refrigerator for
up to three days in an air tight container.
 
 
nutritional information:        
calories: 299    
fat: 9 gr      
carbs: 31 gr      
protein: 9 gr

 

 
 
 
 
Dinner
serves 2 ~ $2.80 per serving
  • 1 red bell pepper, thinly sliced ($.70)
  • 1 yellow or orange bell pepper, thinly sliced ($.70)
  • 1 cup mushrooms, sliced ($1.50)
  • 1 cup black or kalamata olives ($1.50)
  • 1/2 cup thinly sliced onion ($.20)
  • 1/4 cup olive oil ($.20)
  • 2 tablespoons lemon juice ($.40)
  • 2 tablespoons apple cider vinegar ($.20)
  • 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
  • 1 tablespoon onion powder
  • 1 teaspoon freshly minced garlic
  • 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
  • 1 teaspoon dried oregano 
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • 1-2 medium sized zucchini, spiralized

Prepare the red and yellow bell pepper, mushrooms, olives, and onion and
place in a medium sized bowl. In a small bowl, whisk together the olive
oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and
pepper. Pour over the prepared vegetables. Allow to marinate for at
least a half hour, but it can marinate as long as a day.

When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.

 

nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr

I use my spirilizer as much as any kitchen tool I have (except my
VitaMix, of course!!). The Paderno brand one I have can be found on
Amazon HERE, or in most stores that sell kitchen supplies.


Dessert
serves 4 ~ $.95 per serving (x2)

 
 
  
fudgesicles
 
  • 2 bananas, sliced and frozen ($.60)
  • 1/2 cup almond milk ($.40)
  • 2 tablespoons raw cacao powder or cocoa powder
  • pinch salt
  • few drops of stevia, if more sweetness is desired
 
 
 
chocolate shell
 
  • 1/4 cup melted coconut oil ($.80)
  • 1/4 cup raw cacao powder or cocoa powder ($.80)
  • 1/4 cup finely ground coconut palm sugar ($.80)
  • pinch salt 
  • 2 tablespoons chopped pistachios ($.40)
 
 
 
directions
 
  1. Place all fudgesicle ingredients into  blender and puree until very
    smooth. Add more almond milk or water if needed to facilitate blending. 
  2. Pour into popsicle molds and freeze for several hours until fully frozen. 
  3. Prepare the chocolate shell coating. 
  4. Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
  5. Remove the fidgesicles from the freezer and pop them out of their molds.
  6. Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat. 
  7. Just heating the coconut oil up enough to melt it and not any warmer
    will yield the best results. If needed, gently remelt the chocolate
    hard shell. 
  8. Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
  9. Any leftovers can be wrapped and stored in the freezer for a week or so.
 
 
nutritional information:
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
 
 
 




Total cost for the day: $9.35
total calories: 1,308
total fat: 56 gr

total carb: 163 gr
total protein: 30 gr

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5 Responses

  1. Anonymous says:

    I am worried this is not enough calories per day for a raw lifestyle, did you have lots of energy eating this?

    • Lisa Viger says:

      Obviously, everyone is going to be different as far as their daily caloric needs. I stick to around 1300 calories a day and feel fine … any more than that and I gain weigh. Someone else may need more, and some may need a lot more. It just depends on activity level and metabolism.

  2. I must try this beautiful turmeric dressing!
    Thank you!