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Raw Food Recipe Menu: November 15, 2015

Buckwheat Coco Puffs
4 servings ~ $.73 per serving

  • 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 salt1/2 cup almond milk ($.40)
  1. 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. 
  2. 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. 
  3. Process for a minute or two until very creamy. 
  4. Fold into the buckwheat groats. 
  5. 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. 
  6. They don’t seem to
    get brittle dry, but stay a little bit pliable. 
  7. 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.

nutritional information:      calories: 333       fat: 10 gr      carbs: 50 gr      protein: 7 gr
Coconut Cashew Soup
Serves 2 ~ $4.04 per serving
Oh. Yeah. Coconut butter is divine. Artisana
makes organic, raw and vegan nut butters and coconut products. They
provided some of their coconut butter and nuts butters for me to try,
which are great straight from the jar and worked out really well in this
easy and convenient soup.  
  • 4 tablespoons artisana coconut butter ($2.20)
  • 4 tablespoons artisana cashew butter ($2.35) 
  • 1 1/2 cup water
  • 3 dates ($.60)
  • 2 tablespoons cilantro leaves ($.10) 
  • 1 clove garlic
  • 1 teaspoon red pepper flakes
  • 1/4 teaspoon cayenne
  • juice of one lime ($.50)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cucumber, sliced into noodles ($.89)
  • 1/2 avocado, chopped ($.88)
  • 1 medium onion, minced
  • 2 stalks celery, minced ($.20)
  • small bunch cilantro leaves ($.05)
  • 1 cup cherry tomatoes, halved ($.30)
  • red pepper flakes
  1. In
    a blender, process the coconut butter, cashew butter (almond butter
    will work as well), water, dates, cilantro, garlic, red pepper flakes,
    cayenne, lime juice, salt and pepper. 
  2. Puree until as smooth as possible.
  3. Cut
    the cucumber into noodles and put in bowls with the avocado, celery,
    cilantro, and cherry tomatoes. 
  4. Using a wire mesh strainer, strain the
    coconut and nut butter soup base. This will take out any larger pieces
    of dates or spices. A higher powered blender may make this step
  5. Add a sprinkle of red pepper flakes.

nutritional information:      calories: 537       fat: 44 gr       carbs: 33 gr      

protein: 11 gr

Sweet Potato Noodles
serves 3 ~ $1.95 per serving


  • 3 sweet
    potatoes ($3.00)
  • 3 green
    onions ($.50)
  • 6
    tablespoons agave or maple syrup ($.60)
  • 3
    tablespoons olive or flax oil ($.30)
  • 3
    tablespoons lemon juice ($.30)
  • 2 tablespoons
    balsamic vinegar ($.20)
  • 1 clove
    garlic, pressed
  • 1 teaspoon
    salt (or to taste)
  • 1/2 teaspoon
    cracked black pepper
  • 3 green
    onions, sliced
  • 1/4 cup
    walnuts ($1.00)
  1. Spiralize
    the sweet potatoes using your chosen tool and method. 
  2. Whisk together the agave,
    olive oil, lemon juice, vinegar, salt, and pepper. 
  3. When ready to serve, toss
    with the sliced green onions and walnuts. 
  4. If desired, warm the noodles in a
    dehydrator or a warm pan before serving. 
  5. Store the noodles and dressing in
    separate containers.

nutritional information:      calories: 646      fat: 36 gr      carbs: 79      protein: 13 gr

Plum Pie
serves 3 ~ $2.47 per serving

  • 1/2 cup walnuts ($1.00)
  • 1/2 cup raisins ($.85)
  • 3 plums, sliced thinly ($3.00)
  • 3 tablespoons coconut butter ($1.65) 
  • 2 tablespoons coconut nectar ($.40)
  • banana ice cream ($.50)
  • blackberry puree
a food processor fitted with an “S” blade, process the walnuts and
raisins until the mixture begins sticking together. Press into a plate,
pie plate, or tart pans and chill for several minutes.
the food processor, again with the “S” blade, process one plum, the
coconut butter, and the coconut nectar. When pureed, spread over the pie
crust. Place the plum slices on top. 
This goes really well with a bit of banana ice cream and a bit of blackberry puree.
nutritional information:       calories: 396      fat: 19 gr      carbs: 60 gr      protein: 6 gr

Total cost for the day: $9.22
total calories: 1,744
total fat: 139 gr
total carb: 222 gr
total protein: 37 gr

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8 years ago

I Love this site! My fridge just went out so I've been missing my fresh foods, but I totally forgot I found this site on Pintrest, shared it on FB and now I've Bookmarked it as a favorite! I can't wait to get started…. Sweet potato noodles :-O <3

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