Raw on $10 a Day (or Less!)

The Best Nut Milk Recipe Ever {Really!}

2012-01-31T17:44:00.000-05:00

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

2012-01-30T02:07:00.001-05:00

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

2012-01-26T00:53:00.000-05:00

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

January 22, 2012

2012-01-23T01:00:00.002-05:00

Breakfast
Kale Juice Smoothie
serves 1 ~ $1.83 per serving

1 cup kale juice ($.90)
2 bananas ($.30)
1 tablespoons nutribiotic rice protein powder ($.63)
water for blending
6 ice cubes

I like kale smoothies well enough, but sometimes my less than VitaMix blender doesn't blend it as smoothly as I'd like. So, for this, I started with juiced kale.

Add all ingredients to a blender and puree until smooth and creamy.

Also, I added some Nutribiotic Rice Protein Powder to the smoothie since I've been trying to get in a bit more protein lately. The company sent me a generous supply and I really like this powder, although it may not be raw (processed at low temperatures is what the company says). It's not gritty and has practically no taste and blends with just about anything. For me, I like that the only ingredient is rice protein and a little bit of vanilla.

calories: 364

fat: 4 gr

carbs: 76 gr

protein: 18 gr

Lunch

Wilted Greens

serves 2 ~ $2.29 per serving

1 large zucchini, thinly sliced ($.89)

1 large onion, thinly sliced

2 tablespoons olive oil ($.20)

2 tablespoons balsamic vinegar ($.20)

2 tablespoons agave ($.20)

1/2 teaspoon salt

large pinch cayenne

10 drops liquid smoke

1 bunch kale ($1.89)

1 small bunch assorted greens ($.69)

2 tablespoons olive oil ($.20)

2 tablespoons balsamic vinegar ($.20)

1 tablespoons agave ($.10)

2 cloves garlic, pressed

1/2 teaspoon salt

1/2 teaspoon pepper

Wilted greens seem to be traditional in just about every culinary history. It's sometimes thought of as a German or southern specialty. I like how the wilting process softens the greens just a little. The dish is usually made with greens that are wilted by pouring hot bacon and bacon fat over them.This recipe achieves the same goal in a healthier and kinder version.

To make the "bacon," put the sliced zucchini and onions in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, salt, cayenne, and liquid smoke and pour over them, coating well. Put the lid on a shake a few times, for good measure. Pour onto a lined dehydrator sheet and dehydrate for about two hours at 110 degrees.

Put the kale in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, garlic, salt, and pepper and pour over the kale. Massage for a minute or two to evenly coat. Put the lid on and shake container every so often to recoat the kale. Let this marinate and "wilt" while the zucchini is dehydrating. Add the other greens for the last half hour, since they're far more delicate than the kale.

Put the wilted greens on a plate and spoon on the zucchini "bacon" and any drippings.

calories: 371

fat: 28 gr

carbs: 29 gr

protein: 5 gr

Dinner

Vegetable Noodle Stew

serves 2 ~ $1.66 per serving

1 ripe avocado ($.88)

2 tomatoes ($1.00)

4 carrots ($.50)

1 onion, finely diced ($.05)

3 stalks celery, finely diced ($.30)

1 medium zucchini ($.59)

1 1/2 cup water for blending

salt and pepper to taste

red pepper flakes

olive oil for drizzling

This is my new addiction. Maybe it's the cold, rainy weather we've been having, but right now this is almost better than chocolate. Is there anything really better than chocolate?

I still have a freezer half full of frozen tomatoes from my garden last year, and I've used them here. In season, we sell our veganic tomatoes two for a dollar straight out of our garden and that's the price I've used here. It's quite a low price, but it's such a fulfilling thing to grow food. This time of year, though, tomatoes are quite expensive in the stores. I talk about freezing and preserving produce for raw in my ebook, which is available to the right. I've really gotten a lot out of our raw, frozen produce this winter.

In a blender, puree until smooth the avocado, tomatoes, carrots, half the onion, and two stalks of celery. Add as much water as you like to create the desired consistency. I made mine thick and it was very much like a stew. Finely dice the other half of the onion and the remaining celery. Slice the zucchini into noodles using a vegetable slicer or spiral slicer. I slice the zucchini lengthwise and then use a vegetable peeler to shave off fettuccine sized noodles.

Divide the soup between bowls, salt and pepper to taste, and stir in the diced onion and celery and the noodles. Drizzle with a teaspoon or so of olive oil and some red pepper flakes, if desired. Extra yumminess can be had by marinating the zucchini noodles for a few hours using equal parts olive oil, balsamic vinegar, and agave as a marinade.

calories: 292

fat: 15 gr
carbs: 38 gr
protein: 8 gr

Dessert

Pistachio Ice Cream

serves 2 ~ $1.19

1 ripe avocado ($.88)

4 ripe bananas ($.60)

2 tablespoons agave ($.20)

1 teaspoon vanilla extract ($.20)

pinch salt

1/4 cup pistachios ($.50)

Fruit and nuts. That's all this is, but it feels like a treat ... and I think it makes a perfect breakfast.

In a food processor with the "S" blade, puree the avocado, bananas, agave, vanilla, and salt until very smooth. This will take a few minutes. Process in an ice cream maker until the consistency of soft serve ice cream. Fold in the pistachios and freeze until firm.

If you don't have an ice cream maker, just freeze the puree and stir every half hour or so until it's firm, adding the pistachios just before firm.

calories: 552

fat: 22 gr
carbs: 92 gr
protein: 8 gr

Total cost for the day: $6.97

total calories: 1,579

total fat: 69 gr

total carb: 238 gr

total protein: 39 gr

Thick and Creamy Avocado Lemon Tarragon Dressing

2012-01-19T15:17:00.001-05:00

serves 2 ~ $2.98 per serving

ingredients

1 avocado ($1.49)
1/2 large cucumber ($.69)
1/4 medium onion
juice and zest of one lemon ($.69)
1 tablespoon agave ($.10)
1 teaspoon tarragon ($.10)
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 -1 cup water for blending

directions

In a blender, puree all the dressing ingredients until smooth and creamy. This can be a very thick dressing or a bit thinner, depending on how much water is added. I used all the dressing on two salads, but any leftovers can be stored in the fridge for up to a few days.

calories: 315 fat: 15 gr carbs: 43 gr protein: 8 gr

January 15, 2012

2012-01-16T02:38:00.002-05:00

Breakfast
Banana Pancakes (or Banana Nut Bread)
7 servings ~ $.65 per serving

ingredients

1 cup walnuts, finely chopped ($1.60)
1/2 cup walnuts, coarsely chopped ($.80)
1 cup flax meal ($.30)
3 bananas, pureed ($.45)
1/2 cup raisins ($.40)
1 tsp salt
1 1/2 tsp cinnamon
1/2 tsp nutmeg

4 bananas, sliced ($.60)
4 tbsp agave ($.40)

I had a hard time deciding what to call this. Trying to fit cooked food descriptions on raw vegan foods can be fun, but trying as well. I started out with an idea for raw banana nut bread that could be a breakfast meal with some fruit added. I was in a rush and took them out of the dehydrator when they were still quite soft, which was about two hours on each side. With bananas on top and some agave, they made perfectly soft, almost fluffy pancakes. The ones I left in a bit longer, about twice as long, were excellent for banana nut bread. And, I those I left in even longer, twice as long again, were crunchy banana cookies ... crunchy on the outside, but still having a bit of softness in the middle.

Call this whatever you like, and adjust your dehydrating time to suit your preference.

For this recipe, the ingredients need to be processed separately and then folded together. First, add one cup water to the flax meal and set aside to gel. I used the food processor with the S blade to grind one cup of walnuts fairly fine and put them in a large mixing bowl. Puree three bananas and chop the remaining half cup walnuts coarsely, add to mixing bowl. Add the salt, spices, and soaked flax meal and stir. Fold in the raisins.

Place on plastic, teflex or parchment sheets in the dehydrator. Use a spoon to scoop out 14 portions and smooth out into 3" rounds. They should be about 1/4 in thick and somewhat thicker than when making flax crackers, basically the shape and size of small pancakes.

For soft pancakes, flip as soon as it's possible to handle them and then allow to dehydrate on the other side until firm on the outside, but the desired softness inside.

Top with a sliced banana and a tablespoon of agave.

calories: 440
fat: 23 gr
carbs: 58 gr
protein: 8 gr

Lunch
Tomato Cucumber Salad
2 large servings ~ $2.18 per serving

ingredients

2 cucumbers ($1.00)
2 tomatoes ($2.00)
2 cloves garlic, pressed ($.10)
1 large onion, minced ($.25)
4 ribs celery, chopped ($.30)

4 tbsp olive oil ($.40)
3 tbsp vinegar ($.30)
1 tsp basil
1/2 tsp thyme
1/2 tsp salt
1/4 tsp pepper

This is actually something my mom makes every once in a while on special occasions, so I associate it with holidays and birthdays and not necessarily "raw" foods. But it is raw and was always one of my favorites. It's also remarkably easy.

Slice cucumbers and tomatoes, chop onion and celery, and press (or very finely mince) the garlic. Layer on plates.

Mix together the dressing ingredients; the olive oil, vinegar, salt, pepper and spices. Whisk together until emulsified, and drizzle over the top.

calories: 347
fat: 56 gr
carbs: 40 gr
protein: 10 gr

Dinner
Green Salad with Cheez Crumbles
4 servings - $2.77 per serving

ingredients

1/2 batch of herbed bazil nut cheez (see dessert recipe) ($2.70)
1 head romaine ($1.89)
10 oz spinach ($1.99)
2 tomatoes, chopped ($2.00)
1/2 red onion, chopped ($.40)
1 red bell pepper, chopped ($.89)

4 tbsp olive oil ($.40)
4 tbsp viengar ($.40)
4 tbsp agave ($.40)
1 tsp basil
1 tsp thyme

salt and pepper to taste

The night before, take one cheez round (recipe below) and break into small pieces and dehydrate overnight.

To make the dressing, just whisk together the olive oil, vinegar, agave, and spices until emulsified.

Assemble the salad ingredients, add the cheez bits on top, and drizzle with the dressing. Salt and pepper to taste.

calories:
fat: gr
carbs: gr
protein: gr

Dessert
Brazil Nut Cheez with Grapes
4 servings ~ $1.67 per serving

ingredients

1 cup brazil nuts ($4.90)
1 cup water
1 tsp salt
1 tsp basil
1 tsp thyme
juice of one lemon ($.50)

1 tsp probiotics ($.40)
dried or fresh herbs for rolling

1 lb grapes ($1.39)

This "cheez" is amazing, and surprisingly simple to make. In a blender, add all the cheez ingredients. Puree for several minutes until as smooth and creamy as possible (it's a delicious alfredo sauce at this point). Pour into a jar or other glass container and cover with cheese cloth. Let sit overnight or longer to develop the desired sharp taste. As it sits, the nut "cream" will thicken up as well, making it easier to handle.

Once the flavor has developed to your liking, divide in two equal portions. Place in center of several layers of cheese cloth and form into roughly a circle shape. 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 cheez this way. Let it press for several hours.

This doesn't get gooey, but it will be the consistency of cream cheese. Further pressing can make a firmer cheez.

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

* To make cheez crumbles for the green salad above, take one of the wheels of cheez and break into small pieces, about the size of peas or about. Dehydrate the pieces until they're a little crunchy on the outside but just a little soft on the inside.

calories:
fat: gr
carbs: gr
protein: gr

Total cost for the day: $7.27

total calories: 1,411

total fat: 121 gr

total carb: 157 gr
total protein: 31 gr

January 9, 2012

2012-01-09T03:06:00.001-05:00

Breakfast

Deviled Avocados

serves 2 ~ $1.81 per serving

3 avocados ($3.57)

1 tablespoon mustard ($.05)

1 teaspoon paprika

salt and pepper

1 tablespoon macadamia mayo*

My local store has had excellent prices on avocados over the last few months, sometimes as low as seventy-eight cents each. The prices are going up again so I thought I'd do some things with the last of the lower priced avocados. Getting to know your produce manager can help you save money ... they are who will know what's coming in season, what's going on sale, etc. Also, you can arrange bulk purchases with them for some produce items.

I used to love the mustardy taste of deviled eggs. This isn't identical, probably doesn't even qualify as a "faux food," but it's still mustardy good. Prepared mustard isn't raw ... mustard powder to taste can be used instead.

In a bowl, mash one avocado until mostly creamy but still slightly chunky. Mix in the mayo, mustard, paprika, salt and pepper. Cut the remaining avocados in half and fill with the mixture. Sprinkle with a pinch of paprika.

* macadamia mayo

1 cup macadamia nuts

3/4 cup water

1 teaspoon agave

1/2 teaspoon garlic powder

1/4 teaspoon salt

Blend the macadamia nuts, water, and salt until smooth and creamy, which may take a minute or two. A personal or bullet type blender can be used for this.

calories: 523

fat: 45 gr
carbs: 26 gr
protein: 4 gr

Lunch

Carrot Pear Soup

serves 2 ~ $1.40 per serving

2 pears ($1.40)

6 carrots ($1.00)

1 tablespoon onions, chopped

2 tablespoons olive oil ($.40)

1 clove garlic

1/2 teaspoon thyme

1/4 teaspoon nutmeg

1/2 teaspoon salt

1/2 teaspoon pepper

Pears are looking good right now, and are priced well, too. This is really simple and comes together in just a few minutes, with the blending taking the most time.

Peel, core, and chop the pears. Peel and chop the carrots. Process all ingredients in a blender until very smooth. This may take several minutes if using a regular blender.

calories: 297

fat: 14 gr
carbs: 45 gr
protein: 3 gr

Dinner

Grapefruit Pear Salad

serves 2 - $2.50 per serving

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.

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.

calories: 304

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

Dessert

Chocolate Orange Mousse

serves 2 ~ $.99 per serving

1 ripe avocado, chopped ($.88)

2 bananas, chopped ($.30)

3 tablespoons cocoa or cacao powder ($.60)

1 tablespoon coconut oil, melted

2 tablespoons agave ($.20)

1/2 dropper liquid stevia

1/4 teaspoon orange extract

This wasn't the most photogenic dish I've ever made, but the orange and chocolate went together so well.

Combine all ingredients in a food processor fitted with an "S" blade and process until very smooth. Add coconut oil to room temperature or warmer ingredients only, otherwise the coconut oil will harden into little lumps before it has a chance to blend. Chill for at least a half hour before serving. Top with a few orange sections and/or pieces of fruit and a pinch of orange rind, if desired.

calories: 321

fat: 16 gr
carbs: 41 gr
protein: 5 gr

Total cost for the day: $6.70

total calories: 1,445

total fat: 92 gr

total carb: 152 gr
total protein: 17 gr

Product Reviews

Hurraw!

Hello, my name is Lisa and I'm a balmoholic. Seriously. I haven't gone a day without lip balm since I was about thirteen & would probably rather walk out the front door naked than without lip protection. So I was really happy when Hurraw! sent some of their all vegan ~ and raw! ~ lip balms to try!

The balms, which are downright luxurious but not at all greasy, come in an oval tube rather than round. I found that not only did they stay put in a pocket, they didn't roll off my desk, either. I wasn't a big fan of the chocolate (it was a bit too vanilla-ish for me), but the orange and other citrusy flavors are favorites and are super light and fresh. All the flavors smell and taste totally natural. I didn't detect a false note in the bunch.

And the price is great at $3.29 a tube. These seem to last a long time ... I'd say I would use about a tube per month, maybe even less. At one tube per month, the cost is just $.11 per day. That's some economical lip smacking!

That's It!

That's it! sent us a box of fruit bars, which were much enjoyed. These aren't raw, but they're made of just fruit. Which explains the company name. Each bar is made of one dried fruit paired with another. One apple and one pear ... one apple with 10 cherries (my favorite!), and so on. That's it. The taste and texture is a lot like a really thick and chunky fruit roll up, but without any kind of processed taste or feel. It's all fruity flavor explosion.

At first blush, the cost seemed like it might be on the high side, but the bars are about $2.00 each and contain the equivalent of two pieces of fruit. That's really not much more, if any, than I could make something like this for myself.

I thought these were fun, very convenient, fresh and super tasty ... and not prohibitively expensive.

Taco Salad ~ Raw Vegan Recipe

2012-01-05T21:50:00.002-05:00

serves 2 ~ $3.55 per serving

ingredients

1/4 cup walnuts ($1.00)
1 large tomato ($1.00)
1 teaspoon cumin
1/2 teaspoon salt
1 head romaine ($2.30)
1 medium onion, thinly sliced ($.20)
1 small jalapeno, sliced
1 ripe avocado ($.1.00)
black olives ($.50)
green olives ($.50)

4 tablespoons cashew cream ($.60) {recipe below}

directions

Make the walnut taco meat first and set aside.
In a food processor fitted with an "S" blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives.
Top with a couple scoops of cashew cream.

cashew cream

1/2 cup cashews ($2.00)
1/2 cup water
1 tablespoon lemon juice ($.20)
1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.

nutritional information

calories: 398 fat: 30 gr carb: 26 protein: 13

January 1, 2012

2012-01-02T01:47:00.000-05:00

Breakfast

Banana Pie

serves 1 ~ $1.15 per serving

ingredients

1/4 cup nuts ($.50)

1/4 cup raisins ($.50)

pinch salt

1 banana ($.15)

pinch cinnamon

This little personal sized pie is, for me, a perfect way to start the day. It's a bit heavy for those who like something substantial to get going ... or can be shared.

In a food processor with an "S" blade, process the nuts, raisins, and pinch of salt until the mixture starts sticking together. Because this is such a small batch, it may not work in a bigger food processor. I have a 5 cup processor and it worked fine. Press the pie crust into a small tart pan or just press it into a plate. Refrigerate for about 15 minutes to set up a bit. In the food processor, again with the "S" blade, process half the banana and a pinch of cinnamon until it's creamy and fluffy. Slice the rest of the banana. Layer the banana cream and sliced banana in the crust and top with another pinch of cinnamon.

calories: 406

fat: 18 gr
carbs: 63 gr
protein: 6 gr

Lunch

Salad with Lemon Tarragon Dressing

serves 2 ~ $2.98 per serving

ingredients

dressing

1 avocado ($1.49)

1/2 large cucumber ($.69)

1/4 medium onion

juice and zest of one lemon ($.69)

1 tablespoon agave ($.10)

1 teaspoon tarragon ($.10)

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 -1 cup water for blending

salad

1 head green leaf lettuce, chopped ($1.89)

1/2 large cucumber, sliced ($.69)

2 carrots, grated

3/4 medium onion, diced ($.05)

6 radishes, sliced ($.25)

salt and pepper to taste

I'm starting to really love salads to the point that they're what I picture in my head when thinking about yummy food. And lemon and tarragon is my current favorite flavor combination. Oh yeah, this is going to become a staple.

The salad is just the salad ingredients tossed together and topped with the dressing.

calories: 315
fat: 15 gr
carbs: 43 gr
protein: 8 gr

Dinner

Mushrooms with Zucchini Pasta

serves 2 ~ 3.81 per serving

ingredients

veggies

10 ounces mushrooms ($2.29)

1 head broccoli ($.99)

2 carrots, grated ($.20)

1 medium onion, chopped ($.05)

2 tablespoons agave ($.20)

2 tablespoons olive oil ($.20)

2 tablespoons balsamic vinegar or bragg's liquid aminos ($.20)

1 clove garlic, pressed ($.05)

1 teaspoon red pepper flakes

noodles

2 zucchini, sliced into noodles ($1.29)

1 tablespoon agave ($.10)

1 tablespoon olive oil ($.10)

1 tablespoon balsamic vinegar or bragg's liquid aminos ($.10)

1 clove garlic, pressed ($.05)

1/4 teaspoon salt

Zucchini makes an awesome pasta. For the noodles, grate the zucchini, use a spiral slicer, or what I've done here is sliced them into 4 or 5 strips and then used a vegetable peeler to shave off fettuccine style noodles.

First, place the mushrooms, broccoli, carrots, and onions in a bowl or container. Whisk together the agave, olive oil, balsamic vinegar, garlic, and red pepper flakes and pour over the veggies. I use Zip Lock boxes, which are easy to shake and coat everything with the marinade. Let these sit for about an hour and then put in the dehydrator for about an hour to warm.

Cut the zucchini into noodles and whisk together the olive oil, agave, balsamic vinegar, garlic, and salt. Toss together and let sit until the veggies are done, stirring to coat every so often. The zucchini will soften and pick up the flavors of the marinade.

Mound the zucchini noodles on a plate and top with the veggies. Top with a sprinkle of sesame seeds and red pepper flakes.

calories: 484
fat: 22 gr
carbs: 63 gr
protein: 14 gr

Dessert

Double Chocolate Truffles

makes 8 pieces ~ $.41 per piece

truffles

1/2 cup nuts ($1.00)

1/2 cup raisins or dates ($1.00)

3 tablespoons cacao powder ($.60)

1 teaspoon vanilla

pinch salt

coating

2 tablespoons coconut oil, melted ($.10)

2 tablespoons agave ($.20)

2 tablespoons cacao powder ($.40)

These are so simple to make for an easy dessert.

In a food processor with an "S" blade, process the raisins, nuts, cacao, vanilla, and salt until the mixture starts to stick together. Using a rounded spoon, form eight truffles. Put in the freezer to chill for at least a half hour.

Make the chocolate coating by melting the coconut oil and adding to the agave and cacao powder. If this becomes stiff, just warm again slightly in a barely warmed oven. Spoon the chocolate over the bottom of the truffles. This should set up almost immediately as the sauce contacts the cold truffle. Then spoon over the top, letting it cool to set. The chocolate sauce will harden into a semi hard shell over the truffles for maximum chocolate impact.

calories: 234

fat: 16 gr

carbs: 24 gr

protein: 3 gr

Total cost for the day: $8.76

total calories: 1439

total fat: 71 gr

total carb: 233 gr
total protein: 31 gr

Apple Avocado Soup ~ Raw Vegan Recipe

2011-12-28T17:01:00.002-05:00

serves 2 ~ $1.44 per serving

ingredients

1 avocado, chopped ($.88)
2 medium apples, peeled and chopped ($1.29)
1 tablespoon chopped onion
handful arugula leaves ($.50)
2 tablespoons olive oil ($.20)
2 cups water, for blending
minced onion
salt and pepper to taste
red pepper flakes

directions

Set aside a few arugula leaves for garnish.
In a blender, combine the avocado, apples, chopped onion, arugula leaves, olive oil, and water, and puree until very smooth.
Salt and pepper to taste, and garnish with a few chopped arugula leaves, some finely minced onion, and red pepper flakes.

nutritional information

calories: 275 fat: 18 gr carbs: 42 gr protein: 7 gr

December 25, 2011

2011-12-26T07:16:00.001-05:00

Breakfast
Strawberry Blue Concrete
serves 2 ~ $1.45 per serving

3 bananas, sliced and frozen ($.60)
1 1/2 cups strawberries, frozen ($1.69)
1/2 cup blueberries, frozen ($.60)
stevia and/or agave, to taste

A "concrete" is a very thick shake ... thick enough to have to eat it with a spoon.

In a food processor fitted with an "S" blade, process the frozen bananas until creamy. Add water as needed until the mixture is a thick, soft serve ice cream consistency. Add about half the frozen strawberries and process again until smooth. Add a couple droppers of stevia and/or agave, until you like the level of sweetness. You may not need any sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen strawberries to what remains, and process again until smooth. Spoon out and set aside about half of this mixture, as well. Finally, add the frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don't forget a spoon!

calories: 262

fat: 1 gr

carbs: 65 gr

protein: 3 gr

Lunch

Mimi Kirk's Simple Mediterranean Salad

serves 2 ~ $3.82 per serving

4 firm heirloom tomatoes or slightly green tomatoes, cut into wedges ($3.00)

2 sweet red or yellow peppers, seeded, cored, and sliced into thin strips ($2.10)

1small or 1/2 medium sweet onion or red onion, sliced into strips ($.10)

1/2 cucumber, coarsely diced ($.25)

1 cup raw olives, pitted ($1.59)

good quality extra-virgin olive oil ($.30)

1-2 tablespoons lemon juice ($.30)
himalayan or celtic sea salt, to taste

freshly milled pepper to taste

This recipe is from Mimi Kirk's wonderful new book, Live Raw. This is one of the best raw food books I've read. Mimi's recipes are elegant and gourmet, but they're also very simple and easy to make.

To make the Simple Mediterranean Salad ... place the vegetables in a bowl and sprinkle generously with extra-virgin olive oil, lemon, salt, and pepper. Let salad rest for 15-20 minutes to meld flavors together.

Taste for salt and pepper and adjust if necessary. Flavors should be lemony and light.

Serve on chilled lettuce leaves.

calories: 274

fat: 20 gr

carbs: 19 gr

protein: 5 gr

Dinner

Zucchini Mushroom Salad

serves 2 ~ $2.91 per serving

1 zucchini ($.50)

8 oz mushrooms ($1.88)

2 tablespoon olive oil ($.20)

2 tablespoons agave ($.20)

2 tablespoons balsamic vinegar ($.20)

1 bag spinach ($1.89)

1 medium red onion ($.25)

1 grapefruit ($.60)

Peel the zucchini and slice into slabs or wedges about 1/4 inch thick. Put in a bowl along with the mushrooms. In a small cup, whisk together the olive oil, agave. and balsamic vinegar and pour over the zucchini slices and mushrooms. Toss to coat. Spread out on a lined dehydrator sheet and dehydrate for about 2 hours, until softened a bit and warm.

Arrange spinach on plate. Add thinly sliced red onion and grapefruit sections. Top with the warmed mushrooms and zucchini.

calories: 334

fat: 20 gr

carbs: 19 gr

protein: 9 gr

Dessert

Stuffed Dates

makes 12 dates ~ $.22 each

1/2 cup cashews ($.50)

1/2 cup water

1 tablespoon agave ($.10)

1/2 teaspoon salt

12 dates ($2.00)

candied pecans

In a small, bullet type blender, process the cashews, water, agave, and salt until smooth and the constancy of thick cream. Refrigerate for about an hour to let it firm.

Once firm, split each date and add a dollop of cashew cream to the center. Top with a candied pecan.

Candied pecans are simple to make. Just coat pecans with a generous amount of agave, with a pinch of salt and a pinch of cayenne. Then spread them out on a dehydrator sheet and dehydrate overnight. The agave will be liquid when they're warm, but will harden up quite a bit as they cool.

calories: 148 (per date)

fat: 9 gr

carbs: 15 gr

protein: 3 gr

Mocktail

Da Da Daiquiri

serves 2 ~ $1.49 per serving

juice from 1 lime ($.69)

1 cup strawberries ($1.29)

1 cup orange juice, freshly squeezed ($.70)

1 tablespoon agave or sweetener of choice ($.20)

2-3 tablespoons sparkling soda water ($.10)
a few mint leaves

ice

I've never liked alcohol, but have always had a fascination with the ritual and accessories that goes along with drinking ... I even collected antique wine glasses for a while. Mimi has a "Mocktails" section in her new book, and, wow, are there some great recipes and ideas. They've even sparked my urge to collect again!

To make the Da Da Daiquiri, blend all ingredients except ice in a blender. Pour into ice-filled jar with a lid and shake several times. Pour into glass through a strainer. Garnish with a piece of orange on a skewer.

calories: 133

fat: 1 gr

carbs: 34 gr

protein: 2 gr

Total cost for the day: $9.89

total calories: 1,151

total fat: 51 gr

total carb: 89 gr
total protein: 22 gr

I hope everyone had a Merry Christmas!

Happy Holidays & a wonderful New Year!

Chocolate Raspberry Tart ~ serves 6

2011-12-20T18:02:00.002-05:00

serves 6 ~ $1.12 per serving

This is just a very basic chocolate avocado/banana tart, and one of my favorites.

ingredients

crust

1 cup walnuts ($2.00)
1 cup raisins ($1.00)

filling

1 ripe avocado ($.88)
2 ripe bananas ($.30)
3 tablespoons agave ($.60)
1/4 cup cacao or cocoa powder ($.80)
1/2 teaspoon vanilla
2 tablespoons coconut oil ($.20)
pinch salt

3 ounces raspberries ($1.00)

directions

In a food processor fitted with an "S" blade, process the walnuts, raisins, and pinch salt. just until the starts sticking together a bit, which takes about a minute.
Press into a tart plate and chill.
Again, in the food processor fitted with an "S" blade, process the avocado, bananas, agave, vanilla, olive oil, and salt until very smooth.
Pour into tart shell, top with raspberries, and chill until slightly more firm.

Garnish with red raspberries.

nutritional information

calories: 284 fat: 16 gr carbs: 35 gr protein: 5 gr

Ghosts of Christmas rePast, part 2

2011-12-19T02:57:00.000-05:00

These are recipes from Christmases past.

Nut Nog
2 servings ~ $1.03 per serving

2 cups almond milk ($.80)
1 banana ($.15)
1 date ($.50)
1 tsp vanilla extract ($.20)
1/2 tsp cinnamon
1/4 tsp nutmeg
pinch salt

This is smooth, thick, creamy ... just like the real thing.

Puree all ingredients until smooth and creamy. Garnish with a dash of cinnamon.

Stuffed Mushrooms
2 servings ~ $2.27 per serving

12 oz button mushrooms ($2.49)
2 ribs celery, minced ($.30)
1 carrot, grated ($.10)
1 medium onion, minced ($.25)
1 small zucchini, grated ($.65)

2 tbsp olive oil ($.20)
2 tbsp agave ($.20)
2 tbsp balsamic vinegar ($.20)
2 cloves garlic, pressed ($.10)
1 tbsp basil ($.05)
salt & pepper

I love mushrooms and so, for me, this is just an amazing dish. Dehydrating for a bit softens and warms the mushrooms and filling nicely.

Gently clean and remove the stems from the mushrooms. Some people brush any dirt off mushrooms with a soft cloth, but I usually wash my mushrooms with water. Mince the stems and set them aside, because they'll go into the filling.

Grate the carrot and zucchini and mince the onion and celery. Fine ingredients are easier to get in the mushroom. Mix these together with the olive oil, garlic, basil, agave, balsamic vinegar, minced mushroom stems and salt and pepper and stir well.

Use a teaspoon and fill the hollow in the underside of the mushroom. Place on teflex, plastic or parchment sheets and gently dehydrate for about 3 hours, or until warm and slightly softened.

calories: 266
fat: 14 gr
carbs: 34 gr
protein: 7 gr

Fruity Salad
two servings ~$3.02 per serving

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

.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

Nut Cheez with Grapes
4 servings ~ $1.57 per serving

1 cup nuts ($4.90)
1 cup water
1 tsp salt
1 tsp basil
1 tsp thyme
2 tablespoons lemon juice ($.50)
dried or fresh herbs for rolling

1 lb grapes ($1.39)

This "cheez" is amazing, and surprisingly simple to make and can be made with your choice of nuts ... I made mine with Brazil nuts. In a blender, add all the cheez ingredients. Puree for several minutes until as smooth and creamy as possible. Pour into a jar or other glass container and cover with cheese cloth. Let sit overnight or longer to develop the desired sharp taste. As it sits, the nut "cream" will thicken up as well, making it easier to handle.

Once the flavor has developed to your liking, divide in two equal portions. Place in center of several layers of cheese cloth and form into roughly a circle shape. 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 cheez this way. Let it press for several hours.

This doesn't get gooey, but it will be the consistency of cream cheese. Further pressing can make a firmer cheez.

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

Caramel Apple Pie

serves 6 ~ $1.60 per serving

crust

1 cup walnuts ($3.00)

1 cup raisins ($1.00)

filling

5 apples ($3.00)

1/2 cup raisins ($.50)

4 tablespoons agave ($.40)

4 tablespoons lemon juice ($.40)

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice ($.10)

caramel

4 tablespoons almond butter ($.80)

2 tablespoons agave ($.40)

2 tablespoons olive oil ($.20)

4 tablespoons water

This may possibly be the best apple pie I've ever had.

Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify.

In a food processor fitted with the "S" blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm.

In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.

Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream.

calories: 462

fat: 24 gr

carbs: 64 gr

protein: 6 gr

Chocolate Raspberry Tart

serves 6 ~ $1.12 per serving

1 cup walnuts ($2.00)

1 cup raisins ($1.00)

pinch salt

1 ripe avocado ($.88)

2 ripe bananas ($.30)

3 tablespoons agave ($.60)
1/4 cup cacao or cocoa powder ($.80)

1/2 teaspoon vanilla

2 tablespoons coconut oil ($.20)

pinch salt

3 ounces raspberries ($1.00)

This is just a basic chocolate avocado/banana tart, and one of my favorites. Today, it went over well with our non-raw guests.

In a food processor with an "S" blade, process the walnuts, raisins, and pinch salt. just until the starts sticking together a bit, which takes about a minute. Press into a tart plate and chill.

Again, in the food processor with an "S" blade, process the avocado, bananas, agave, vanilla, olive oil, and salt until very smooth. Pour into tart shell, top with raspberries, and chill until slightly more firm.

calories: 284

fat: 16 gr

carbs: 35 gr

protein: 5 gr

Apple Cinnamon Cookies

makes 12 pieces ~ $.20 each

1 cup walnuts ($1.00)

1/2 cup dehydrated apple slices, about 2 small apples ($.80)

1/2 cup dehydrated banana slices, about 3 medium fresh ($.45)

2 teaspoons cinnamon

1 teaspoon vanilla ($.15)

1/2 teaspoon pumpkin pie spice

pinch of salt

coconut flakes for rolling

I wanted something fast and easy, but spicy and warm ... and something other than chocolate! I'll never bore of chocolate, but every once in a while it's nice to change things around.

This is so simple and takes about 5 minutes to make, not including the dehydrating time. Peel and slice the apples and bananas and dehydrate for several hours, or overnight. They should be leathery and pliable, not crisp.

In a food processor with an "S" blade, process the nuts, dried fruit, cinnamon, vanilla, pumpkin pie spice, and pinch of salt. Pulse to start, then let process for a few minutes until the mixture starts to stick together. Scoop out using a tablespoon or other rounded scooper and roll into a ball shape. Press into coconut flakes.

calories: 105

fat: 12 gr
carbs: 10 gr
protein: 4 gr

Stuffed Truffles

makes about twenty-four truffles ~$.58 per truffle

chocolate filling

1 cup almonds ($2.40)

1/2 cup water (or more, for blending)

1/2 cup finely ground palm sugar ($1.80)

2 tablespoons coconut oil ($.20)

pinch salt

4 tablespoons cacao powder ($.80)

(chopped almonds can be mixed in as well)

"peanut butter" filling

1/2 cup almond butter ($1.50)

2 teaspoons nutritional yeast ($.10)

3 tablespoons finely ground palm sugar ($.70)

pinch salt

shell

4 tablespoons coconut oil ($.40)

1/2 cup cacao butter ($1.90)

3/4 cup cacao powder ($2.40)

1/2 cup finely ground palm sugar ($1.80)

pinch salt

What I was trying for here is the creamy chocolate center of conventional truffles. It did turn out quite creamy, although it's a bit tricky to work with. I've used truffle molds here, though they can be dipped.

I've used palm sugar in these, for both the shell and the filling, because agave is just too wet for this recipe. Palm sugar is not raw, but it's far less processed than regular sugar.The crystals are fairly large and so the chocolate will be smoother if the palm sugar is finely ground first. I just grind it using the bullet type blender. It only takes a few minutes. Process until it resembles ordinary powdered sugar.

To make the chocolate filling, combine all chocolate filling ingredients in a bullet type blender and puree for several minutes until very smooth, but thick. Chill for about an hour, until the mixture has stiffened and can be handled. Form into balls that will fit the inside of your truffle mold with a small area around the sides for the chocolate shell. Freeze the formed balls until hard. Chopped almonds can be added to all or part of this mixture, just stir in before chilling.

To make the "peanut butter" filling, combine all the ingredients in a bowl and stir until smooth and well combined. Chill until able to be worked with, then form into balls that will fit in the truffle molds. Freeze until firm.

For the shells, gently heat the cacao butter and coconut oil until melted. A double boiler works wells for this, but use hot water, not boiling (chocolate can scorch over 130 degrees). Also, be careful not to allow any water of any kind to get into the chocolate as this will cause it to "seize." Add the remaining ingredients and stir well.

To assemble the truffles, fill the tops of the truffle molds about 1/8 - 1/4 inch of chocolate shell and pop in the fridge until firm. Place a chocolate or "peanut butter" ball in the center and pour chocolate shell over, allowing it to fill up the sides and cover the bottom. Place in the fridge until firm. Pop out of the molds and allow to sit at room temperature for about 20 minutes before serving.

calories: 180

fat: 13 gr
carbs: 15 gr
protein: 3 gr

Chocolate Almond Truffle Pops!

2011-12-14T14:37:00.001-05:00

makes about 12 servings ~ $.49 per serving

These are easy and elegant and, mmm, chocolatey. The almond extract really compliments the chocolate. They're also fun and will keep hands mess free at any holiday gathering. I cut some wooden skewers to the size I needed them and used them for the lollipop stick. Full size skewers could be cute, and clean twigs would be whimsical and very low investment, but paper lollipop sticks can be purchased at cake decorating shops.

ingredients

1 cup almonds ($2.00)
1 cup raisins ($1.00)
1/2 cup cocoa or cacao powder ($1.60)
1 teaspoon almond extract ($.10)
pinch salt

3 tablespoons coconut oil ($.30)
3 tablespoons powdered palm sugar, or other dry sweetener ($.30)
3 tablespoons cocoa or cacao powder ($.60)

a couple tablespoons chopped nuts or seed (I used pumpkin seeds) ($.30)

directions

In a food processor fitted with an "S" blade, process the almonds until coarsely and uniformly ground.
Add the raisins, cocoa powder, almond extract, and salt and continue to process until the mixture begins to clump together.
Divide into about a dozen pieces and roll into balls.
Insert stick in top and put in the refrigerator to chill for about an hour. This helps it firm up just a bit.
Melt the coconut oil, heating just enough to melt and not too hot.
Stir together the melted oil with the sugar and cocoa powder.
Drizzle the chocolate mix over the top of each truffle pop and add a bit of chopped nuts or seeds to the chocolate before it hardens.
As a final step, I found it was really convenient and much less messy to put each truffle pop in a mini cupcake paper; then these are virtually mess free.

nutritional information

calories: 148 fat: 10 gr carb: 15 gr protein: 4 gr

December 11, 2011

2011-12-12T03:23:00.001-05:00

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
Salad with Fruit
serves 2 ~ $2.83 per serving

1 small head romaine ($1.29)
1 bunch arugula (1.29)
1/2 papaya ($.65)
1/2 mango ($.44)
1 avocado ($.88)
1 carrot
1 medium onion, finely diced ($.10)
crushed pepper flakes
2 tablespoons lime juice ($.40)
2 tablespoons olive oil ($.20)
2 tablespoons agave ($.40)
1/2 teaspoon salt or to taste
pinch cayenne

I still had some papaya and mango, and just a bit of arugula left growing, and decided to make a salad. It's basically the same ingredients as froodles with just a few changes, over lettuce.

Chop the romaine and arugula. Grate the papaya, mango, and carrot (I used my food processor). Add the onion and avocado on top, and sprinkle with some crushed pepper flakes.

For the dressing, whisk together the lime juice, olive oil, agave, salt (to taste ... I used about a half tablespoon), and cayenne. Pour over salads and toss to coat.

calories: 398

fat: 22 gr

carbs: 53 gr

protein: 6 gr

Dinner

Marinated Mushroom Salad

serves 2 ~ $2.98 per serving

1 head leaf lettuce ($.77)

10 ounces mushrooms, sliced ($2.19)

1 zucchini, sliced ($.66)

1 red bell pepper, sliced ($1.59)

1 medium onion, chopped ($.15)

2 tablespoons agave ($.20)

2 tablespoons olive oil ($.20)

2 tablespoons balsamic vinegar ($.20)

2 cloves garlic

sesame seeds

This is a very hearty and filling salad.

Mix the marinade, which is the olive oil, agave, balsamic vinegar, and garlic. Slice and chop the mushrooms, zucchini, red bell pepper, and onion. For this recipe, I cut the zucchini into matchstick sized pieces. Toss with the marinade in a shakeable container (I just use a large ziplock box) and let sit for up to a couple hours. Place on teflex sheets and dehydrate for about an hour, just until warm and slightly softened.

Chop the lettuce and top with the warm veggies. Mix up just a bit more additional marinade to use as a dressing, if desired. Salt and pepper to taste, and top with a sprinkle of sesame seeds.

calories: 322

fat: 14 gr
carbs: 45 gr
protein: 12 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)

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).

calories: 445

fat: 24 gr

carbs: 58 gr

protein: 9 gr

Total cost for the day: $8.77

total calories: 1,572

total fat: 79 gr

total carb: 223 gr
total protein: 32 gr

Ghosts of Christmas rePast ... Penni Shelton and RFR Raw for the Holidays!

2011-12-10T14:50:00.001-05:00

These are all recipes I made this time last year, from the eBook Raw for the Holidays ... and they're definitely worth repeating. There's also a brand new version of Raw for the Holidays available! See below for details!

Breakfast

Pumpkin Pie Smoothie

by Melinda Gill

serves 1 ~ $1.14 per serving

1 sweet potato or yam ($.59)

2 tablespoons agave ($.40)

1 teaspoon pumpkin pie spice

1 frozen banana ($.15)

1 3/4 cup water

All the recipes I've made here today are from Raw for the Holidays, a collaborative ebook effort from Raw Food Rehab and the lovely Penni Shelton. RFR is a tremendously supportive and active online raw food community with almost 7,000 members from all over the world.

This smoothie is packed full of beta carotene. A high speed blender would work best, but it can be done in a regular blender.

Put all ingredients into a high speed blender and blend until smooth and creamy. Add crushed ice for a thicker consistency, if desired.

calories: 324

fat: 1 gr

carbs: 86 gr

protein: 4 gr

Lunch

Cream of Spinach Soup

by Suezee

serves 2 ~ $1.69 per serving

3-4 cups fresh baby spinach ($.90)

2 cloves garlic

1 teaspoon onion powder

1 medium avocado ($1.49)

1 cup warm water

1 golden apple, cored and chopped ($.59)

1 cup cashew milk (almond milk is also fine) ($.40)

1 teaspoon lime juice

salt & freshly cracked pepper to taste

I've become such a fan of raw soups. This one has just a hint of sweetness from the apple. It also would be the smoothest when made in a high speed blender, but my regular one worked well, too.

Using a high speed blender, combine all ingredients, adding the spinach a little at a time. Serve in a warmed bowl.

calories: 329

fat: 15 gr

carbs: 46 gr

protein: 11 gr

Dinner

Waldorf Salad

by Penni Shelton

serves 4 ~ $2.10 per serving

3 red apples, crisp variety, chopped ($1.77)

4 stalks celery, finely chopped ($.20)

1 cup pecans ($1.00)

1 cup dried cranberries (or raisins) ($1.00)

1 cup seedless red grapes, halved ($.89)

1 cup raw mayo* ($1.65)

1 head Boston lettuce leaves ($1.89)

This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too.

Combine the apples, celery, pecans, cranberries, grapes and mayo in a large mixing bowl and gently toss to combine. This recipe can be stored in the refrigerator, but it is recommended to eat within 8 hours of making. Serve on a bed of lettuce leaves.

*for the cashew mayo:

1 cup cashews, soaked for at least one hour ($1.00)

3/4 cup water

1 large garlic clove

1/2 teaspoon sea salt

3 tablespoons fresh lemon juice ($.30)

2 tablespoons agave nectar ($.40)

1 cup cold pressed olive oil ($1.60)

Add everything but the oil to a Vita Mix or other blender, processing on high until creamy. Starting at a lower speed, drizzle the olive oil through the hole in the top of the blender lid. This mayo should keep for a couple of weeks in the refrigerator or for several months if stored in a freezer bag in the freezer.

calories: 473

fat: 40 gr

carbs: 31 gr

protein: 5 gr

Dessert

Raw Deep Dark Chocolate Molds

by Bitt

24 pieces ~ $.61 a piece (number of pieces will vary with size of mold)

1 cup cacao butter* ($6.00)

1 cup cacao powder ($7.00)

1/2 cup agave syrup ($1.60)

pinch sea salt

1/2 teaspoon vanilla extract

*or coconut oil if you don’t want to special order, but it will melt quicker

Have cacao butter into shavings. A cup of dry cacao butter will not be the same as a liquid cup. Cut more than you need and then let any extra re-harden to use again. Melt cacao into liquid by heating water in a saucepan on the stove and place another bowl on top with the cacao butter in it. It will melt from the steam of the water. In a large bowl, mix or whisk together cacao butter and cacao powder. Then add agave. Agave is heavy and it will settle so whisk well. Taste and adjust agave as desired. Add salt and vanilla.

To add interest and variety of flavor, you can add any of the following: shredded coconut, goji berries, raisins, or chopped nuts.

Pour the melted chocolate in little silicone chocolate molds, or pour into a big parchment lined baking dish or cookie sheet. Chill in the freezer. It may take about a half hour to an hour to set up. Pop chocolate out of molds when done (it’s done when the color changes). Check for uniformity. If you used a big glass dish, use a knife to break into blocks. Store in the refrigerator.

calories: 109

fat: 10 gr

carbs: 8 gr

protein: 1 gr

Total cost for the day: $5.54

total calories: 1,235

total fat: 66 gr

total carb: 171 gr

total protein: 21 gr

For the all new, 2012 version of Raw for the Holidays, just click the image below! And tell them Raw on $10 sent you!

Caramel Apple Pie ... Perfect for the Holidays!

2011-12-09T00:11:00.001-05:00

serves 6 ~ $1.60 per serving

ingredients

crust

1 cup walnuts ($3.00)
1 cup raisins ($1.00)

filling

5 apples ($3.00)
1/2 cup raisins ($.50)
4 tablespoons agave ($.40)
4 tablespoons lemon juice ($.40)
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice ($.10)

caramel

4 tablespoons almond butter ($.80)
2 tablespoons agave ($.40)
2 tablespoons olive oil ($.20)
4 tablespoons water

Peel and slice the apples into pieces about 1/8 in thick.
In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated.
Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify.
In a food processor fitted with the "S" blade, process the walnuts and one cup raisins until the mix starts to stick together. This takes a couple minutes.
Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm.
In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.
Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top.
Chill for at least 2 hours before serving.

nutritional information

calories: 462 fat: 24 gr carbs: 64 gr protein: 6 gr

For extra creamy goodness, serve with a scoop of vanilla banana ice cream.

Chocolate Cashew Tarts

2011-12-06T14:51:00.001-05:00

Chocolate Cashew Tarts

serves 2 ~ $1.8 per serving

ingredients

crust

1/2 cup almonds (or cashews) ($1.00)
1/2 cup raisins ($.50)

filling

1/2 cup cashews ($1.00)
1/4 cup water for blending
3 heaping tablespoons cocoa powder (or carob powder) ($.60)
3 tablespoons agave ($.60)
pinch salt

directions

In a food processor fitted with an "S" blade, process the almonds and raisins until the mixture begins to stock together.
Press the mix into the bottom and sides of two five inch tart pans, or plastic wrap lined cupcake tins, to form the crust.
In a small blender, puree the water and almonds until very smooth.
Add the remaining ingredients and puree until smooth.
Divide between the two crusts and fill to the top.
Add some chopped almonds as a topping, and refrigerate for at least an hour before serving, to allow the tarts to cool and firm.

nutritional information

calories: 482 fat: 27 carbs: 53 protein: 14 gr

My granddaughter loves to make these tarts using a playset kitchen!

December 4, 2011

2011-12-05T06:29:00.001-05:00

Breakfast

Apple Slices

serves 2 ~ $1.75 per serving

4 apples, sliced thinly ($2.00)

2 tablespoons agave or other liquid sweetener ($.40)

tablespoon lemon juice ($.10)

1/4 teaspoon cinnamon

4 dates ($1.00)

2 tablespoons water

It's beginning to look a lot like Christmas! We had several inches of snow and everything is white ... and cold. It doesn't seem like it would be, but this is a good time for bargain hunting at the grocery store. Practically everything was on sale this week. Apples, citrus, and tropical fruits can be found on sale at excellent prices this time of year.

For the apple slices, it works out well to toss them in the dehydrator the night before. By morning, they're done. Just whip up a bit of sauce, if desired, and enjoy.

Slice six apples about 1/8 inch thick, removing the seeds and any hard bits in the center. In a medium bowl, whisk together the agave, lemon juice, and cinnamon. Add the apple slices and toss to coat well. Lay out on dehydrator sheets (I used unlined ones) and dry overnight. They'll be leathery when warm and will get crisper as they cool off.

The sauce is just a couple dates and water for blending. I used a small bullet type blender and processed them until smooth.

calories: 380

fat: 1 gr

carbs: 100 gr

protein: 2 gr

Lunch

Waldorf Salad

by Penni Shelton

serves 4 ~ $2.10 per serving

3 red apples, crisp variety, chopped ($1.77)

4 stalks celery, finely chopped ($.20)

1 cup pecans ($1.00)

1 cup dried cranberries (or raisins) ($1.00)

1 cup seedless red grapes, halved ($.89)

1 cup raw mayo* ($1.65)

1 head Boston lettuce leaves ($1.89)

This salad really got rave reviews around here. The cashew mayo adds just the right amount of creaminess. It's super easy to make, too.

*for the cashew mayo:

1 cup cashews, soaked for at least one hour ($1.00)

3/4 cup water

1 large garlic clove

1/2 teaspoon sea salt

3 tablespoons fresh lemon juice ($.30)

2 tablespoons agave nectar ($.40)

1 cup cold pressed olive oil ($1.60)

calories: 473

fat: 40 gr

carbs: 31 gr

protein: 5 gr

Dinner

Bok Choy Stir Fry

serves 2 ~ $2.86 per person

1 head bok choy, chopped ($1.89)

8 oz mushrooms, sliced ($2.29)

1 red bell pepper, thinly sliced ($.79)

1 medium onion, sliced ($.05)

3 tablespoons olive oil ($.30)

2 tablespoons agave ($.20)

3 tablespoons balsamic vinegar ($.20)

1/2 teaspoon salt

Bok choy is my new favorite vegetable, and we've been enjoying it both raw and cooked very often lately. Again, this is a super simple recipe. Add the bok choy, mushrooms, red bell pepper, and onion to a lidded container or bowl. Whisk together the olive oil, agave, balsamic vinegar, and salt, and pour over the veggies and toss to coat.

Spread out on a dehydrator sheet and dehydrate for about an hour until the veggies are warmed and wilted.

calories: 335

fat: 21 gr

carbs: 33 gr

protein: 8 gr

Dessert

Pecan Pie

serves 2 ~ $1.45 per serving

1/4 cup walnuts ($.50)

1/2 cup raisins ($.50)

6 dates, soaked ($1.20)

1/4 cup pecans ($.70)

pinch salt

In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans.

The amounts can be easily increased to make a larger pie for a more conventional sized dessert.

calories: 396

fat: 17 gr

carbs: 80 gr

protein: 5 gr

Total cost for the day: $8.16

total calories: 1,584

total fat: 79 gr

total carb: 244 gr

total protein: 20 gr

Just an FYI ... this year's edition of

Raw for the Holidays

(created by Penni Shelton and Raw Food Rehab members)

is now available ...

just click the image below!

Coconut Cashew Butter Soup ~ Super Easy Recipe!

2011-12-03T15:19:00.001-05:00

Coconut Cashew Butter Soup

serves 2 ~ $3.36 per serving

ingredients

4 tablespoons coconut butter ($1.60)
4 tablespoons cashew butter ($1.60)
1 1/2 cup water
3 dates ($.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

directions

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. Puree until as smooth as possible.
Cut the cucumber into noodles and put in bowls with the avocado, celery, cilantro, and cherry tomatoes. 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 unnecessary. Add a sprinkle of red pepper flakes.

nutritional information

calories: 537 fat: 44 gr carbs: 33 gr protein: 11 gr

Sea Monkeys ... on Ice!

2011-12-01T15:47:00.001-05:00

Sea Monkeys ... on Ice!

serves 1 ~ $.30 per serving

When I was about five years old, I saw an ad for sea monkeys. The ad implied the sea monkeys would be little sea people with crowns on their heads ... there would be whole sea families in the little packet. Like this:

Seeing as I was five, and not quite able to ponder the ethical implications of buying little packets of people and families, you might imagine my disappointment when my packet of sea monkeys turned out to be nothing more than a bunch of brine shrimp. Perhaps it was the trauma of the realization of being duped, but the sight of the canning jar full of brine shrimp did leave an impression.

So, when I needed a easy, inexpensive, and tasty way to get more H2O in my day, and put lime juice and stevia with some water in a canning jar ... voila! It looked just like those sea monkeys that disappointed me so many years ago. And now, I often say, "I'm thirsty, I sure would like a jar of sea monkeys!"

To make your own "sea monkeys," just use the juice of half a lime or lemon, half a dropper of liquid stevia, water, and ice in a quart sized canning jar. To have the look of genuine sea monkeys, the pulp must be included! As an added bonus, the convection that happens as the water warms from below will make the lime pulp sea monkeys look like they're swimming!

And it's {almost} calorie free!

calories: 5

fat: 0 gr

carbs:2 gr

protein: 0 gr

Chocolate Orange Truffles & Pasticcio Quartz

2011-11-29T03:19:00.001-05:00

Chocolate Orange Truffles

The super simple, five ingredient recipe is in the winter edition of Pasticcio Quartz, a small, independent art zine published quarterly by Angela Cartwright and Sarah Fishburn.

Angela and Sarah are each artists, coauthors of art books, and all around interesting women. To get a copy of Pasticcio Quartz !3, click the image below.

November 27, 2011

2011-11-28T04:02:00.001-05:00

Breakfast

Deviled Avocados

serves 2 ~ $1.81 per serving

3 avocados ($3.57)

1 tablespoon mustard ($.05)

1 teaspoon paprika

salt and pepper

1 tablespoon macadamia mayo*

* macadamia mayo

1 cup macadamia nuts

3/4 cup water

1 teaspoon agave

1/2 teaspoon garlic powder

1/4 teaspoon salt

Blend the macadamia nuts, water, and salt until smooth and creamy, which may take a minute or two. A personal or bullet type blender can be used for this.

calories: 523

fat: 45 gr
carbs: 26 gr
protein: 4 gr

Lunch

Carrot Pear Soup

serves 2 ~ $1.40 per serving

2 pears ($1.40)

6 carrots ($1.00)

1 tablespoon onions, chopped

2 tablespoons olive oil ($.40)

1 clove garlic

1/2 teaspoon thyme

1/4 teaspoon nutmeg

1/2 teaspoon salt

1/2 teaspoon pepper

Pears are looking good right now, and are priced well, too. This is really simple and comes together in just a few minutes, with the blending taking the most time.

Peel, core, and chop the pears. Peel and chop the carrots. Process all ingredients in a blender until very smooth. This may take several minutes if using a regular blender.

calories: 297

fat: 14 gr
carbs: 45 gr
protein: 3 gr

Dinner

Grapefruit Pear Salad

serves 2 - $2.50 per serving

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.

calories: 304

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

Dessert

Chocolate Orange Mousse

serves 2 ~ $.99 per serving

1 ripe avocado, chopped ($.88)

2 bananas, chopped ($.30)

3 tablespoons cocoa or cacao powder ($.60)

1 tablespoon coconut oil, melted

2 tablespoons agave ($.20)

1/2 dropper liquid stevia

1/4 teaspoon orange extract

This wasn't the most photogenic dish I've ever made, but the orange and chocolate went together so well.

calories: 321

fat: 16 gr
carbs: 41 gr
protein: 5 gr

Total cost for the day: $6.70

total calories: 1,445

total fat: 92 gr

total carb: 152 gr
total protein: 17 gr

2011-11-24T02:52:00.001-05:00

Happy Thanksgiving

November 20, 2011

2011-11-21T06:42:00.001-05:00

Breakfast

Chia Crackers

serves 1 ~ $.96 per serving

4 tablespoons chia seeds ($.81)

1 cup water

1 ripe banana ($.15)

pinch salt

1/2 teaspoon cinnamon

Chia seeds are pretty amazing. They're relatively high in protein, as well as calcium, fiber, potassium, and more. They are the highest source of omega-3s, providing even more than salmon. They're quite cost effective as well, being similar in price to hemp seeds. I've also discovered they can be used in the very same way as flax seeds.

So, in addition to different gelled porridge type dishes, chia seed can be made into crisp crackers. They can be made any flavor, too. I thought sweet would be nice for breakfast.

Grind the chia seeds in a bullet type blender or with a mortar and pestle. If you don't have those things, that's OK, just use the seeds whole.

Put the seeds in a blender and add the rest of the ingredients. Blend until smooth, which takes about a half minute. Let sit for about twenty minutes until the seeds have gelled and then spread about 1/8th in inch thick onto lined dehydrator trays. Chia seeds dry more quickly than flax, so flip and peel these from the sheet after about a half hour to an hour. Dry until crispy, about another three hours or overnight. These go really well with a dab of nut butter.

calories: 244

fat: 9 gr

carbs: 36 gr

protein: 6 gr

Lunch

Salad with Green Garlic Dressing

serves 2 ~ $2.40 per serving

1 head green leaf lettuce, chopped ($1.89)

2 cups cherry tomatoes, halved ($1.00)

1 medium onion, sliced

3 ounces sliced mushrooms, sliced ($1.00)

2 tablespoons olive oil ($.20)

2 tablespoons apple cider vinegar ($.20)

2 tablespoons agave ($.20)

small bunch parsley leaves ($.50)

2 cloves garlic

salt and pepper to taste

Can you believe it's almost fall? Honestly, I'm not ready for summer to be over! I can't postpone fall, but there is still fun to be had in the garden. In my area, this is the time to start the fall lettuces and greens. They grow really well in the cooler temperatures. Which is a good thing, because they can be used to make an endless variety of salads.

This is just a very simple green salad assembled with chopped green leaf lettuce, the last of the cherry tomatoes, onion, and mushrooms. The dressing is made by combining the olive oil, vinegar, agave, parsley, and garlic in a blender and pureeing until very smooth. A small bullet type blender can be used for the dressing. To make larger batches of dressing, just double or triple the ingredients and save any leftovers in the fridge.

calories: 269

fat: 14 gr

carbs: 34 gr

protein: 6 gr

Dinner

Salad with Blackberry Dressing

serves 2 ~ $1.50 per serving

1 head romaine, chopped ($1.29)

6 leaves kale, chopped ($.50)

2 carrots, shaved or sliced ($.20)

2 ribs celery, sliced ($.20)

1 medium onion, thinly sliced

4 tablespoons blackberry sauce (see dessert recipe below) ($.50)

2 tablespoons olive oil ($.20)

teaspoon apple cider vinegar ($.10)

salt and pepper to taste

I love blackberries and this is my new favorite salad dressing. And yes, this is the second salad of the day. It's not true that a raw and vegan lifestyle means living on salads, but any healthy diet includes lots of them. It's a good thing they taste so great!

This is a simple salad, assembled with chopped romaine, sliced carrots (I used a vegetable peeler), and sliced celery and onions. The dressing really makes this wonderful, even though it's also incredibly simple. Just puree the blackberry sauce, olive oil, and apple cider vinegar until smooth. This is a small batch, but can be doubled, tripled or more and stored in the fridge for up to a week.

calories: 381

fat: 16 gr

carbs: 58 gr

protein: 9 gr

Dessert
Banana Ice Cream with Blackberry Sauce
serves 2 ~ $1.05 per serving

4 bananas, sliced and frozen ($.60)
1/2 teaspoon vanilla
1 cup blackberries ($1.00)
4 tablespoons agave or other liquid sweetener ($.30)
2 tablespoons olive oil ($.20)

I've had no luck getting local blackberries and used frozen in this recipe.

I know, I have banana ice cream here almost every week. The truth is, I just haven't become bored with it yet ... I've also rarely eaten the same flavor twice. It seems almost endlessly versatile.

Make a batch of banana ice cream by pureeing the sliced and frozen bananas in a food processor fitted with an "S" blade. Add the vanilla and pulse a few times to incorporate. Yep, that's it ... although it does take a bit of time and scraping down the sides to get this to come together.

The blackberry sauce is made by pureeing the blackberries with the agave and then straining out the seeds with a mesh sieve. The sauce is perfectly smooth and sweet. Make sure to set aside some to use in the blackberry salad dressing above. Garnish with a few whole blackberries.

calories: 372

fat: 14 gr

carbs: 65 gr

protein: 3 gr

Total cost for the day: $5.91

total calories: 1,266
total fat: 53 gr
total carb: 193 gr
total protein: 24 gr

Simple Fruit and Berries

2011-11-18T02:39:00.001-05:00

Simple Fruit and Berries

serves 2 ~ $2.08 per serving

Simple, juicy, and delicious ... everything that's the best of raw plant foods ...

ingredients

1 peach, sliced ($.80)
1 plum, sliced ($.90)
1 apple, sliced ($1.25)
1/2 cup blueberries ($.50)
1 tablespoon lemon juice ($.20)
2 tablespoons chopped walnuts ($.50)

directions

Slice the fruit, mix together, add a splash of lemon juice and chopped walnuts (a bit of nut milk would be good, too ... like a bowl of fruit cereal).

nutritional information

calories: 137 fat: 1 gr carbs: 33 gr protein: 2 gr

Portobello Marinara with Pasta ~ Raw Vegan Recipe

2011-11-16T02:46:00.001-05:00

Portobello Marinara with Pasta

serves 2 ~ $3.70 per serving

This is a warm and hearty dish, sure to satisfy during the colder months.

ingredients

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

directions

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.

nutritional information

calories: 338 fat: 21 gr carbs: 33 gr protein: 7 gr

Banana Mango Ice Cream ~ Raw Vegan Recipe

2011-11-15T00:30:00.000-05:00

Banana Mango Ice Cream

serves 2 ~ $.97 per serving

I never get tired of making the banana ice creams. It's one of those rare things that seem too good to be true, but isn't. And even with making this so often, I've never had the exact same recipe twice.

I used a couple pea blossoms and vines as a garnish (only use blossoms from edible pea vines, the fragrant sweet pea blossoms are poisonous). It was almost too pretty to eat ... almost.

ingredients

3 ripe bananas, sliced and frozen ($.45)
1 cup frozen mango chunks ($1.49)
pinch salt
pea blossoms or other edible flowers (optional)

directions

In a food processor with an "S" blade, process all ingredients until smooth and like soft serve ice cream. It can take just a bit of scraping and adjusting to get it to process completely. Add just a tiny bit of water if needed to help blend.
Serve with an edible flower garnish if desired.

nutritional information

calories: 225 fat: 1 gr carbs: 53 gr protein: 3 gr

November 13, 2011

2011-11-14T00:30:00.000-05:00

Strawberry Flax Smoothie

serves 2 ~ $1.28 per serving

Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe.

ingredients

2 bananas, frozen and sliced ($.50)
1 cup frozen strawberries ($1.00)
4 tablespoons flax seeds, ground ($.40)
1 cup almond milk ($.45)
a few almonds, chopped

directions

In a blender, combine all ingredients and puree until very smooth.
Garnish with a few chopped almonds, if desired.

nutrition information, per serving

calories: 308 fat: 11 gr carb: 55 protein: 7 gr

Best Salad Dressing Ever (Really!)

serves 6 ~ $.44 per serving

I made this for an unexpected get together and ... wow. It may be the best salad dressing ever ... really! Certainly, it's the best I've had in recent memory.

Capers are the pickled berries of the caper bush. They're usually pickled in a salty brine and have a distinctive mustard flavor. They're a good source of rutin, which strengthens capillaries, and quercetin. Both are powerful antioxidants. I used a tablespoon of the caper brine in place of salt ... it adds a bit more of the yummy caper flavor. For the photo, I used the dressing on an arugula salad with olives, but it would be suitable with just about any salad.

ingredients

1/3 cup olive oil ($.55)
juice and zest of one lemon ($.60)
3 tablespoons agave ($.60)
1 tablespoon soy sauce or bragg's liquid aminos ($.10)
1 tablespoon dijon mustard ($.05)
2 tablespoons capers ($.50)
1 tablespoon caper brine
2 tablespoons black olives ($.20)
3 cloves garlic ($.05)

directions

in a small bullet type blender, puree all ingredients until smooth ... about a minute

nutritional information, for dressing only

calories: 162 fat: 14 gr carb: 8 protein: 0

*the day's totals allow $2.00 and 150 calories for salad on which to use the dressing

Green Pea Soup

serves 2 ~ $1.70 per serving

Peas are usually associates with the spring garden, but a second fall planting can produce lots of pods ... which is exactly what happened around here. Not all peas are created equal. There are "snap peas," which have edible pods, and "shell peas," which have inedible pods and the larger peas inside are the parts used. This recipe calls for shelled peas, which can be fresh or frozen. Frozen peas will work really well, though they may not be raw.

ingredients

2 cups peas ($1.75)
1 avocado ($1.49)
1 1/2 cups almond milk ($.70)
1 small onion ($.15)
1 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)

directions

Set aside a half cup of the peas.
In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
Salt and pepper to taste.
Pour in bowls and top with the reserved peas and minced onion.

nutritional information

calories: 298 fat: 19 gr carbs: 34 gr protein: 12 gr

Simple Raw Vegan Chocolate Frosted Brownie ... for Two

serves 2 ~ $1.65 per serving

Chocolate has more antioxidants than blueberries, green tea, and red wine, and nearly eight times the antioxidants found in strawberries.

Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.

Cacao contains antibacterial agents that fight tooth decay.

Consuming chocolate triggers the release of endorphins, the body’s endogenous opiates and the feel good chemicals responsible for the “runner’s high.”

By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!

ingredients

brownie

1/2 cup cashews ($1.00)
1/2 cup raisins ($.75)
4 tablespoons cacao powder ($.80)
1/2 teaspoon vanilla ($.05)
pinch salt

frosting

1 tablespoon coconut oil ($.10)
1 tablespoon agave ($.20)
2 tablespoons cacao powder ($.40)

shredded coconut for topping

directions

In a food processor fitted with an "S" blade, process the cashews until finely ground and powdery (but not oily).
Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together.
Press the brownie mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release onto a plate.
For the frosting, stir together the coconut oil, agave, and cacao powder until smooth.
Spread on brownie and top with coconut flakes.
Find a special friend to share it with!

nutritional information

calories: 429 fat: 25 gr carb: 55 gr protein: 10 gr

"There's nothing better than a good friend, except a good friend with chocolate."

~ Linda Grayson, "The Pickwick Papers"

Total cost for the day: $7.07

total calories: 1,347

total fat: 69 gr

total carb: 152 gr
total protein: 29 gr

Simple Raw Vegan Chocolate Frosted Brownie ... for Two

2011-11-13T00:58:00.001-05:00

Simple Raw Vegan Chocolate Frosted Brownie ... for Two

serves 2 ~ $1.65 per serving

90% of Americans have at least some chocolate nearly every day, and it’s usually thought of as a guilty pleasure rather than a healthy indulgence. However, there are health benefits to be had from chocolate, especially when the unhealthy ingredients are left out.

Did you know?

Chocolate has more antioxidants than blueberries, green tea, and red wine, and nearly eight times the antioxidants found in strawberries.

Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.

Cacao contains antibacterial agents that fight tooth decay.

Consuming chocolate triggers the release of endorphins, the body’s endogenous opiates and the feel good chemicals responsible for the “runner’s high.”

By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!

ingredients

brownie

1/2 cup cashews ($1.00)
1/2 cup raisins ($.75)
4 tablespoons cacao powder ($.80)
1/2 teaspoon vanilla ($.05)
pinch salt

frosting

1 tablespoon coconut oil ($.10)
1 tablespoon agave ($.20)
2 tablespoons cacao powder ($.40)

shredded coconut for topping

directions

In a food processor fitted with an "S" blade, process the cashews until finely ground and powdery (but not oily).
Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together.
Press the brownie mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release onto a plate.
For the frosting, stir together the coconut oil, agave, and cacao powder until smooth.
Spread on brownie and top with coconut flakes.
Find a special friend to share it with!

nutritional information

calories: 429 fat: 25 gr carb: 55 gr protein: 10 gr

"There's nothing better than a good friend, except a good friend with chocolate."

~ Linda Grayson, "The Pickwick Papers"

Green Pea Soup ~ Raw Vegan

2011-11-12T01:54:00.001-05:00

Green Pea Soup

serves 2 ~ $1.70 per serving

ingredients

2 cups peas ($1.75)
1 avocado ($1.49)
1 1/2 cups almond milk ($.70)
1 small onion ($.15)
1 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)

directions

Set aside a half cup of the peas.
In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
Salt and pepper to taste.
Pour in bowls and top with the reserved peas and minced onion.

nutritional information

calories: 298 fat: 19 gr carbs: 34 gr protein: 12 gr

Best Salad Dressing Ever (Really!) ~ Raw Vegan

2011-11-11T03:51:00.001-05:00

Best Salad Dressing Ever (Really!)

serves 6 ~ $.44 per serving

I made this for an unexpected get together and ... wow. It may be the best salad dressing ever ... really! Certainly, it's the best I've had in recent memory.

ingredients

1/3 cup olive oil ($.55)
juice and zest of one lemon ($.60)
3 tablespoons agave ($.60)
1 tablespoon soy sauce or bragg's liquid aminos ($.10)
1 tablespoon dijon mustard ($.05)
2 tablespoons capers ($.50)
1 tablespoon caper brine
2 tablespoons black olives ($.20)
3 cloves garlic ($.05)

directions

in a small bullet type blender, puree all ingredients until smooth ... about a minute

nutritional information

calories: 162 fat: 14 gr carb: 8 protein: 0

Strawberry Flax Smoothie

2011-11-09T15:02:00.000-05:00

Strawberry Flax Smoothie

serves 2 ~ $1.28 per serving

ingredients

2 bananas, frozen and sliced ($.50)
1 cup frozen strawberries ($1.00)
4 tablespoons flax seeds, ground ($.40)
1 cup almond milk ($.45)
a few almonds, chopped

directions

In a blender, combine all ingredients and puree until very smooth.
Garnish with a few chopped almonds, if desired.

nutrition information, per serving

calories: 308 fat: 11 gr carb: 55 protein: 7 gr

Heather Pace, at Sweetly Raw, is one of my favorite blogger friends. She's always kind and is consistently interesting! Her food is beautiful and original, and her photography stunning. And I'm not just saying that because she gave me the Liebster award! Thank you, Heather!

“Liebster” is German and means ‘dearest’ or ‘beloved’ but it can also mean ‘favorite’. The rules of winning this award are as follows:

1. Show your thanks to those who gave you the award by linking back to them.
2. Reveal 5 of your top picks and let them know by leaving a comment on their blog.
3. Post the award on your blog.
4. Enjoy the love and support of some wonderful people on the www!

I read and enjoy every blog in my blogroll ...

but here are my five Liebster blogs ...

1. Mel at Melomeals: $3.33 a Day

2. Rhea at The "V" Word

3. Avery at Love Veggies and Yoga

4. Babette at Vegan à Montreal

5. Everyone at The Sketchbook Challenge

Where in the world are you?

I don't look at my stats all that often, but when I do I'm always pleased and grateful to see how many people from how many countries around the world stop by. It's really amazing. So, where are you? Stop and say hi, leave a comment if you can, and tell me where in world you are! What's it like? What kind of food do you enjoy there?

And btw, yes, this is different from how I usually do things. I really enjoyed blogging more often during Vegan MoFo, so I'm going to see if I can make it interesting more than once a week (I'll still be doing a full day menu on Sundays).

November 6, 2011

2011-11-07T02:54:00.002-05:00

Breakfast

Buckwheat Pancakes with Applesauce

serves 4 ~ $.89 per serving

1 cup soaked and rinsed buckwheat groats ($.35)

3 bananas ($.60)

1/4 cup ground flax seeds ($.10)

1 tablespoon olive oil ($.10)

1 tablespoon agave ($.20)

pinch salt

2 large apples, peeled and chopped ($1.80)

2 tablespoons agave ($.40)

1/2 tablespoon cinnamon

raisins

I usually make nearly everything for this blog on Sunday, and more often than not have no idea what I'm going to make until that morning ... and that's how it is most other days, too. I'm just not much of a planner. I was feeling pretty uninspired this week, too. And, I was running low on lots of things, and running out of others. But that's what's amazing about raw and vegan foods; with just a few ingredients and the smallest amount of inspiration, good meals can be made.

These are similar to other pancakes I've made here, but heavier on the buckwheat. In a food processor fitted with an "S" blade, process the buckwheat, banana, flax seed, olive oil, agave, and salt until pureed. This takes about three minutes. Spread the batter out in 4 in rounds on lined dehydrator sheets and dehydrate for about an hour. When the top is "set" and dry to the touch, flip the pancakes and peel the sheet off them (I flipped mine too soon ... and they were left with marks from the dehydrator). Continue to dry for another few hours until the outside is dried and the inside is still moist but not wet.

To make the apple sauce, in a food processor fitted with an "S" blade, process the apple, agave, and cinnamon until pureed and smooth. Stir in a few raisins and spoon over the pancakes.

calories: 374

fat: 12 gr

carbs: 66 gr

protein: 9 gr

Lunch

Carrot Apple Soup

serves 2 ~ $2.01 per serving

6 carrots, chopped ($1.00)

1 tablespoon chopped onion

1 avocado ($1.49)

1 large apple ($.89)

1 red bell pepper, chopped ($.79)

1/2 teaspoon salt

1/2 teaspoon pepper

pinch cinnamon

pinch cumin

water for blending

This is a sweet way to take advantage of in season carrots and apples. Actually, it started out as a (rare) food experiment gone wrong ... but it worked all out in the end.

In a blender, combine all ingredients and pureed until very smooth and creamy. Use as much as necessary for the desired consistency. This soup would be awesome in a Vita Mix or a similar blender, but any blender will work ... although it may take a few minutes. If it's not smooth enough, press through a wire mesh strainer.

Serve with a few bits of chopped apples and onions and a drizzle of olive oil.

calories: 363

fat: 25 gr

carbs: 37 gr

protein: 4 gr

Dinner
Green Salad with Mango Dressing
serves 2 ~ $1.55 per serving

dressing
1/2 cup mango chunks ($.40)
1 tablespoon chopped onion
1 tablespoon chopped green pepper
2 tablespoons olive oil ($.20)
1 tablespoon agave ($.10)
1 tablespoon apple cider vinegar ($.10)
1 tablespoon lime juice ($.20)
1 teaspoon crushed red pepper flakes

salad
1 head romaine ($1.89)
1 medium onion
4 stalks celery ($.20)
walnuts

OK, mango isn't in season. It's technically never in season where I live. But, oh my, it sure is nice to have.

Combine all the dressing ingredients in a bullet type blender and pureed until smooth. (I use small canning jars with the blade assembly of my regular blender.)

Toss together the chopped romaine, chopped celery, chopped onion, and add some walnuts. Top with the mango dressing.

calories: 288

fat: 23 gr

carbs: 15 gr

protein: 4 gr

Dessert

Lemon Basil Ice Cream

serves 2 ~ $1.12

5 ripe bananas ($.75)

juice and zest of one lemon ($1.49)

1 tablespoon dried basil, or 3 tablespoons fresh

Yes, more banana ice cream. I do love this stuff and it really does seem to have almost endless possibilities. I think fresh basil would be better, but I used dried and it worked well to ad just a bit of flavor.

In a food processor fitted with an "S" blade, process all ingredients until the bananas are liquid. Then process in an ice cream maker until firm.

calories: 263

fat: 1 gr

carbs: 64 gr

protein: 4 gr

Total cost for the day: $5.57

total calories: 1,288

total fat: 61 gr

total carb: 182 gr
total protein: 21 gr

October 30, 2011

2011-10-31T03:06:00.002-04:00

Bloody Eyeballs

serves 2 ~ $.53 per serving

juice of one lime ($.60)

2 tablespoons agave ($.40)

4 grapes ($.05)

tablespoon beet juice

Who doesn't like to start their celebration with some bloody eyeballs?

In glasses suitable for eyeballs, mix the lime juice and agave. Add enough water to fill. Peel the grapes so a round bit of skin is left as an iris. Skewer eyeballs firmly (ouch!) on toothpicks and place in glass. Spoon on a bit of beet blood for a finishing touch.

A Shot of B+

serves 2 ~ $.70 per serving

juice of two beets ($1.00)

1 tablespoon lemon juice ($.20)

1 tablespoon agave ($.20)

To B+ or B- ... that is the question.

In a small container, mix together all ingredients. Pour into shot glasses.

Skinny witch fingers are made from parsnips.

Frankenjuice
serves 2 ~ $.80 per serving

large bunch kale ($1.00)
juice of one lime ($.60)
a few drops stevia

Juice the Franken ... er, juice the kale. In a small glass, stir the kale juice together with the lime juice and stevia. Pour into shot glasses or other small containers.

Pumpkin Spice Smoothie
serves 2 ~ $.70 per serving

2 carrots ($.30)
2 bananas, sliced and frozen ($.40)
1 apple, peeled and chopped ($.50)
1 tablespoon agave ($.20)
1 teaspoon pumpkin pie spice
water for blending, about 1 cup

In a blender, puree all ingredients until very smooth. A high speed blender will smooth out all the little carrot bits, and a less high powered one will leave a bit of pulp. If you're very opposed to pulp, juice the carrots instead.

We hope you have a spooktactular Halloween!

BOO!

Halloween rePast and Garden Seed Giveaway Winner!

2011-10-28T17:52:00.000-04:00

Here's Looking At You, Stew

serves 1 ~ $.65 per serving

4 tablespoons white chia seeds ($.50)

3/4 cup water

1 tablespoon agave ($.10)

a few drops stevia

4 grapes ($.05)

apple pieces

This is Stew. Poor Stew is a bit discombobulated in the mornings. But still, we like having breakfast together.

Soak the chia seeds in about 3/4 cup water. Use more water for a thinner Stew. Add the agave and stevia to taste. I like Stew the best when sweet.

Peel the grapes, leaving a round section for irises. Chop the apple into small pieces and arrange into a smile or frown, depending on how you feel.

This bowl, which I just love, is something I found from an awesome Etsy seller ... her shop is a bit empty this morning, but she should have things relisted soon. I love the drippy glaze she use and this has become my (and Stew's) favorite dish.

calories: 215

fat: 9 gr

carbs: 31 gr

protein: 5 gr

Apple Raisin Cookies

makes 24 cookies ~ $.19 each

1/2 cup buckwheat ($1.00)

1/2 cup brazil nuts ($2.00)

2 bananas ($.30)

1 apple, coarsely chopped ($.60)

1/2 cup raisins ($1.00)

3 tablespoons olive oil ($.30)

3 tablespoons agave ($.30)

1 teaspoon vanilla

1 teaspoon pumpkin pie spice

1 teaspoon cinnamon

pinch salt

These are every bit as good as a regular cookie. I found my buckwheat and brazil nuts at NutsOnline.com. They have an amazing selection of all sorts of goodies, including lots of raw nuts and seeds and their service is excellent.

The buckwheat has to be soaked for at least a half hour, but can be soaked overnight, so plan to start that ahead of time. Once soaked, rinse the buckwheat extremely well.

In a food processor fitted with an "S" blade, process the bananas until pureed. Add the buckwheat and pureed until mostly smooth. Add the brazil nuts and process until well chopped. Add the remaining ingredients and pulse until the apples and raisins are chopped up a bit and all ingredients are incorporated.

Put heaping tablespoon sized mounds of batter on a lined dehydrator sheet. Press some additional raisins into the tops of the cookies, if desired. Dry for about an hour, until the tops are dry enough to flip. Flip and gently pry the cookies from the sheet. Also, a spatula can be used to turn the cookies. Dry for another few hours until dry but just slightly pliable.

Use the cookies to make n'ice cream sandwiches. Just make a small batch of banana ice cream and pour into a freezer proof container to a depth of about 1/2 to 1 inch. Freeze until very firm, then cut into circles that fit inside the cookies.

calories: 68

fat: 4 gr

carbs: 9 gr

protein: 2 gr

nutritional information is for one cookie

BeetLeJuice

serves 1 ~ $.99 per serving

1 beet ($.69)

1/2 cucumber ($.30)

3 tablespoons lemon juice

stevia to taste

I vant to drink your ... beet juice. Especially if it's lemony and sweet. My granddaughter loved this, and has requested it ever since.

Juice the beet and cucumber. Add lemon juice and sweeten with a bit of stevia, or your favorite sweetener.

calories: 55

fat: 0 gr

carbs: 12 gr

protein: 2 gr

Caramel Apple Pie

serves 6 ~ $1.60 per serving

crust

1 cup walnuts ($3.00)

1 cup raisins ($1.00)

filling

5 apples ($3.00)

1/2 cup raisins ($.50)

4 tablespoons agave ($.40)

4 tablespoons lemon juice ($.40)

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice ($.10)

caramel

4 tablespoons almond butter ($.80)

2 tablespoons agave ($.40)

2 tablespoons olive oil ($.20)

4 tablespoons water

This may possibly be the best apple pie I've ever had.

In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth.

calories: 462

fat: 24 gr

carbs: 64 gr

protein: 6 gr

Witches Brew Smoothie
serves 4 ~$1.43 per serving

1 head romaine ($2.29)
3 ripe bananas ($.45)
1 lb frozen mango ($2.69)
water for blending

1/4 cup beet juice ($.30)

A basic green smoothie can easily become witched brew. Add a beet hand for creepy effect.

In a blender, with about a half cup water (or more, if needed), blend the romaine until very smooth. Even a small blender will do this well if the greens are blended first. Add the banana and frozen mango and blend until smooth. Serve in a punch bowl or your favorite cauldron, if desired.

For the hand you;ll need a latex glove. Rinse the inside of the glove well and fill with water and the beet juice. Make a knot in the top of the glove, or tie shut with a rubber band. Freeze for several hours or overnight, until frozen solid. Run under hot water for a second or two and then peel the glove from the hand. Put in the center of your witches brew. This serves four, so there are plenty of chilly fingers to go around.

calories: 167

fat: 1 gr

carbs: 42 gr

protein: 3 gr

Pumpkin Butter
one batch, size will vary ~$7.00

2 medium pumpkin ($6.00)
2 cups sugar ($.80)
2 teaspoons pumpkin pie spice ($.20)
1 teaspoon cinnamon

Pumpkin butter isn't raw, not by a long shot, but it's a wonderful treat on a fall day ... and I've been thinking about it ever since Heidi mentioned it on her blog. A dab goes great on toast or favorite raw cookies or crackers. I like it with a sprinkle of chopped nuts.

To make the pumpkin butter, first you need a pumpkin or two. Pie pumpkins are a bit fleshier, but any pumpkins will work. Wipe clean and put in the center rack of the oven on a baking sheet. Bake at 350 degrees for an hour and a half. Let cool. Cut in half and scrape out seeds. Cut the pumpkin pieces into strips and remove the skin with a sharp knife. Puree in a food processor or blender until very smooth. Add the sugar and spices and blend until well incorporated. Process in batches if necessary. Taste test and adjust the sugar and spice as needed. If starting with pumpkins is more than you want to do, just use a couple cans of pumpkin puree.

There are two ways to cook the pumpkin down. The usual way is to put it in a heave saucepan on the stove. Simmer for about an hour until reduced and thickened, stirring every so often.

An even easier way is to put the puree into a crock pot on medium heat and let it simmer for several hours or even overnight. Store in glass jars in the refrigerator for up to a week.

And the winner of the Dollar Seed giveaway is

janet @ the taste space!

Janet, just get in touch with me and I'll get those seeds sent to you!