- 1 red bell pepper, thinly sliced ($.70)
- 1 yellow or orange bell pepper, thinly sliced ($.70)
- 1 cup mushrooms, sliced ($1.50)
- 1 cup black or kalamata olives ($1.50)
- 1/2 cup thinly sliced onion ($.20)
- 1/4 cup olive oil ($.20)
- 2 tablespoons lemon juice ($.40)
- 2 tablespoons apple cider vinegar ($.20)
- 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
- 1 tablespoon onion powder
- 1 teaspoon freshly minced garlic
- 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
- 1 teaspoon dried oregano
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
- 1-2 medium sized zucchini, spiralized
Amid a puzzling pandemic, they started posting riddles outside. Here's what came next
In Mar Vista, a family started posting riddles on their front lawn each day. Soon, the neighborhood was riddled with riddles, creating new ways for neighbors to connect.
Chris Erskine: I'm leaving The Times. I hope you had a laugh or two in my long run here
I believed life's little moments were worthy of a great newspaper, not because they were happening to me, but because they were happening to everyone.
The coronavirus pandemic is terrifying — it's OK to laugh
The pandemic-related social media posts are crude. They are youthful. They mock the joys of family togetherness. Yet, they are a balm just when we need it most.
Teens are feeling lonely and anxious in isolation. Here's how parents can help
Teens are experiencing grief as they miss out on milestones such as prom and graduation because of COVID-19. Here are some things parents can do to help.
Two years ago, she competed on 'The Voice.' Now she's the star of a coronavirus block party
A former contestant on "The Voice" leads a weekly performance in her Upland cul-de-sac where neighbors connect to get through the pandemic together.
If it weren't for virtual reality games, I wouldn't be getting exercise right now
COVID-19 fears kept me home and on the way to gaining back the 30 pounds I lost last year. Then I picked up my VR headset and got moving.
Should kids wear face masks? We asked a pediatrician
A pediatrician offers tips on how to help kids understand the need for face masks due to COVID-19.
Why vinegar might be your secret weapon to fighting weeds
Weeds are gardening's biggest downer, and the reason many people stay out of their yards, but if you act now you can reclaim your yard, increase your outdoor enjoyment this summer, and greatly reduce danger during fire season.
Tell us: What's your coronavirus dating story?
What's it like dating in the middle of the coronavirus pandemic? Tell us your story.
Etiquette podcast 'Were You Raised by Wolves?' adjusts the rules in coronavirus quarantine
Before the coronavirus pandemic, a hot etiquette topic for "Were You Raised by Wolves" hosts Nick Leighton and Leah Bonnema was the use of mobile phone flashlights to read restaurant menus. Now the popular podcast is an escape for quarantine life.
I'm a mom. I'm sick of this in-your-face cannabis culture
I don't think dispensaries are the root of the teen weed issue. But once your kid has a problem with drugs, the ubiquity of pot shops and how cool they look and their pervasive promotion across the city can feel disturbing.
How to safely shop for edible plants during a pandemic: With planning and patience
Many small nurseries have closed to visitors due to coronavirus, but you can still safely shop for plants online with a little planning and lots of patience, since most nurseries are working with reduced staff to get your orders ready for pickup.
A short history of the victory garden, or how to get through the COVID-19 crisis by planting your own food
How to create your own victory garden in the coronavirus era
How to avoid becoming a coronavirus divorce statistic
The shutdown situation can be uniquely hard on married couples. Here's how to help your marriage survive coronavirus.
Many of us haven't touched another human for weeks. What's the price of no contact?
Humans could physically come together to confront the worst crises the last century offered. Not this one, however, and our isolation has consequences.
In these trying times, my sourdough starter is a mundane miracle
I'm choosing to be hopeful in these dark days. And I'm starting with something simple: a sourdough starter.
The complete guide on how to stay sane: A 13-step process
Ready, set, reframe: Instead of stressing out about coronavirus and the shutdown, let's use this time of social isolation to prioritize self-care and mental wellness.
Forget puzzles: Model-car building should be your next shutdown activity
Model-car building is one of the old-school hobbies enjoying a resurgence during the pandemic lockdown. Haven't done that in a while? Here's where to find a kit and what to look for.
How to make your own hand sanitizer at home
It only takes a few ingredients to make your own hand sanitizer. And you might already have them in your medicine cabinet.
High schoolers: Be our guest at online prom by sending us some photos
Most high schoolers won't get a prom this year. But if school can happen online, so can prom. Send us your photos and let us help.
How to relieve stress during a pandemic? #quarantinebaking
A baking boom is driving thousands of homebound Americans into their kitchens to knead dough and bake cookies as a way to cope with life under quarantine. Watch it play out on social media, particularly #baking Instagram.
Coronavirus is prompting young adults to move home with mom and dad. But should they?
As the coronavirus pandemic become grimmer, young people are considering moving home with their parents and extended family. But that presents risks.
How to dye Easter eggs with stuff you already have in your pantry or fridge
Stuck at home without a store-bought Easter egg kit due to COVID-19 and the coronavirus lockdown? No worries; there are lots of fun ways to decorate white and brown eggs in time for Sunday's search spree!
Blueberry Smoothie Jar at RAW ON $10
Blueberry Smoothie Jar is a delicious recipe from Plant-Based Meal Prep by Jackie Sobon from the website Vegan Yack Attack. This gorgeous book is full of recipes (100+), info, and tips to successfully prep for vegan and plant-based meals.
See the FULL post at:
https://www.rawon10.com/blueberry-smoothie-jar-plant-based-meal-prep/
A New Name and Direction for Raw on $10 a Day (or Less!)
Ch-ch-ch-changes.
Raw on $10 a Day (or Less!) began at the end of 2009. I’d just become vegan and was interested in raw foods. I was struggling in quite possibly the worst situation I’d ever been in. I was drowning and, you probably didn’t know it, but this blog and its readers became something of a lifeline.
Raw on $10 a Day (or Less!) began at the end of 2009. I’d just become vegan and was interested in raw foods. I was struggling in quite possibly the worst situation I’d ever been in. I was drowning and, you probably didn’t know it, but this blog and its readers became something of a lifeline.
It all started as a simple question: “How much does it cost to eat raw?” but led to so much more. I’ve learned so much about food, and living, about loving myself and others, about the value of good food, and emotional and physical health. I've experienced heartbreaking loss, and deep happiness and joy, and I’ve grown and bloomed into the person I was always meant to be. I even wrote a real book, Easy Affordable Raw.
Today is my 54th birthday. It's said one's life goes in cycles and the 54th year is one of renewal, change, and rebirth. I feel fantastic and optimistic and am looking forward to many more happy, healthy years of vegan life, love, and adventure.
Because of all that, it makes me incredibly sad to say goodbye to Raw on $10. It’s something that I put a lot of work into. More than anything else, though, it’s something I’ve gotten a great deal from. I’ve deeply appreciated every reader, every encouragement, and every friendship and connection, online and off, that has come about directly and indirectly from Raw on $10.
I’ve never been good at ending relationships, either. I hang on. Drag my feet. Procrastinate. Second guess my decision. But there is only so much room in a life and sometimes one relationship must end for another to begin. It’s incredibly bittersweet. I’m sad for the ending but excited and so happy for what’s to come.
And so …
Raw on $10 a Day is
changing,
growing,
becoming …
Changing the name of a blog while also changing the platform from Blogger to Wordpress has been brain explodingly complicated and I’d much rather be creating content. I’ve got some help and the process of changing and updating and linking and all that will be an ongoing process. Surely there will be some snags. Please be patient with the transition.
All recipes will still be available, although I'll be updating and improving a lot of them.
I'll be migrating the RSS feed, email list, and all that, so you might see unfamiliar notifications.
Raw on $10 will continue to exist for the next week. Next Monday, everything will be redirected to the new name and new platform.
I'll be migrating the RSS feed, email list, and all that, so you might see unfamiliar notifications.
Raw on $10 will continue to exist for the next week. Next Monday, everything will be redirected to the new name and new platform.
Planted 365 will be official then. If you want to go over now, though, it's up and running with a few new things. Sign up by email and you won't miss any posts.
I sincerely hope you will come along and see what else we can discover together. There will be lots of raw food still, because it’s awesome, delicious, and beautifully photogenic. And a new full day menu every week, starting next Monday. There will also be healthy cooked vegan recipes, soul healing art, mindful movement, and conscious connection and relationships. Because how much things cost seems to be interesting to so many, I'll note that information when I can.
I’ve learned so much in the past nearly nine years. There’s ... so ... much … I can’t wait to show it all to you.
I'll leave you with a very short video of where I'm headed with Planted 365.
Lime in the Coconut Tarts: Raw Food Dessert Recipe
Lime in the Coconut Tarts
8 tarts ~ $1.11 per serving
These are just insanely good and great for summer. I really don't think there's a conventional dessert that could be any better tasting than these. I used paper cupcake cups and a cupcake pan ... the paper lined pans seemed to make just about perfect sized tarts. They certainly didn't last long in these parts, although theoretically they can be covered and frozen for up to a week.
A note about the dehydrated bananas ... these need to be just dehydrated enough to take some of the moisture out but not hard. I dehydrated my gently for about 6 hours and that seemed to work out well.
ingredients
- 6 dates ($3.00)
- 1/2 cup walnuts ($.50)
- 1/2 cup finely shredded coconut ($1.00)
- 2 tablespoons coconut oil
- 2 tablespoons agave
- pinch salt
- 2 avocados ($1.49)
- 3 bananas, dehydrated ($.45)
- 4 limes, juice and zest ($2.00)
- 4 tablespoons agave ($.40)
directions
- Make the crusts first. In a food processor with the "S" blade, process the dates until mush.
- Add the coconut, coconut oil, agave, and salt and process until it begins to clump.
- Last, add the walnuts and process until the walnuts are fully incorporated and the mixture sticks together.
- Divide the crust mixture evenly into and press into the bottom and sides of eight paper lined cupcake cups.
- Put in the freezer for about a half hour, until firm.
- For the filling, in the food processor with the "S" blade, process the avocados, bananas, lime juice and zest, and agave. It takes a minute or two, but this will become velvety smooth and the consistency of thick pudding.
- Spoon the filling into the tart crusts and chill well before serving.
Raw Food Recipe Menu: July 4, 2016
Happy, happy 4th!! I hope you're enjoying your holiday with lots of good food, friends, family, and good times. The 4th, to most people, represents "freedom" and "independence." What would you like to be free or independent of this summer or this year? Now?
Breakfast
Strawberry Blue Concrete
serves 2 ~ $1.45 per serving
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. And this is a fun and tasty breakfast or treat for anyone.
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!
nutritional information: calories: 262 fat: 1 gr carbs: 65 gr protein: 3 gr
Lunch
Strawberry Cauliflower Salad
serves 2 ~ $2.75 per serving
This salad is a bit on the sweet side and I've even had it for breakfast. The nutrition in here is just off the charts, especially with the cauliflower rounding it out. Lots of vitamin C, vitamin K, etc. A few chopped almonds on top would be nice, too. That's usually how I eat this, but must have forgotten them for the photos!
ingredients, salad
- 6 cups romaine lettuce, chopped ($1.20)
- 2 cups sliced strawberries ($2.00)
- 1 1/2 cups chopped cauliflower ($1.00)
- 1 small white onion ($.10)
ingredients, dressing
- 1 cup strawberries ($1.00)
- 1 tablespoon chopped onion
- 1 teaspoon chopped garlic
- 1/4 cup balsamic vinegar ($.20)
- 1 teaspoon dried basil or 1 tablespoon fresh
- 1 teaspoon dried oregano or 1 tablespoon fresh
- 3 tablespoons agave
- 3 tablespoons olive oil
- 2 droppers stevia
- 1 teaspoon salt, or to taste
- 1/2 teaspoon pepper, or to taste
directions
- Arrange the salad ingredients on a plate.
- In a blender, puree the dressing ingredients until very smooth.
- Add cracked black pepper and salt to taste.
nutritional information: calories: 257 carbs: 35 fat: 21 protein: 10
Dinner
Blueberry Salad
serves 2 ~ $2.00 per serving
ingredients
- 1 cup blueberries, dried ($1.00)
- 1 head romaine ($1.29)
- handful kale ($.50)
- 1 medium onion, divided
- 1/2 cup blueberries, fresh ($.50)
- 2 tablespoons olive oil ($.20)
- 2 tablespoons coconut nectar or other liquid sweetener ($.40)
- 1 tablespoon apple cider vinegar ($.10)
- salt and pepper to taste
Blueberries dry to a wonderful raisin like texture, becoming sweeter and even more flavorful. Care must be taken to not over dry them as they get too hard. Just put a cup of blueberries in the dehydrator for several hours until dry but still chewy.
The salad is just a simple one of romaine, a bit of kale, chopped onions, and dried blueberries. Reserve a tablespoon of chopped onion to go into the dressing.
The dressing is made with the onion, a half cup of fresh blueberries, the olive oil, coconut nectar, and vinegar. Puree all ingredients in a blender until smooth. This works best with a bullet type blender. Most blenders have a blade assembly that's compatible with canning jars. Just unscrew the blade assembly from the carafe and attach to a small mouth canning jar. The pint jars are perfect for small jobs like this.
Also, a larger batch of dressing can be made, just double or triple the recipe. Store in the refrigerator for up to a week.
nutritional information: calories: 289 fat: 14 gr carbs: 42 gr protein: 4 gr
Dessert
Blueberry Fool
serves 4 ~ $.62 per serving
ingredients
- 1 cup nuts (cashews) ($1.00)
- 2 ripe bananas ($.30)
- juice of 1 lemon ($.69)
- pinch of salt
- 1/2 cup water for blending, as needed
- 4 ounces blueberries, frozen and thawed ($.50)
- whole blueberries
- walnuts
- agave
I was looking for ways to cut some of the fat in regular nut yogurt and decided to use ripe bananas and nuts in about equal amounts. This worked out wonderfully and as a bonus, eliminated the need for more sweetener.
A "fool" is basically a yogurt dish layered parfait style. Greek yogurt, which is very thick, is traditionally used. This yogurt isn't that thick as I've made it here, but could easily be thickened by draining some of the liquid through cheesecloth.
In a blender, puree the bananas until very smooth. Add the nuts (I used cashews) and lemon juice and about a half cup water for blending. Puree on high for several minutes, until smooth and creamy. Refrigerate for at least a few hours. It will thicken quite a bit as it chills.
To make the "fool," take half the yogurt and puree with a handful of blueberries. In each serving bowl, put a spoon of regular yogurt and another of blueberry yogurt, add a few whole blueberries to the top. Garnish with a couple chopped walnuts and a drizzle of agave, if desired.
nutritional information: calories: 268 fat: 38 gr carbs: 24 gr protein: 5 gr
Total cost for the day: $6.82
total calories: 1,076
total fat: 72 gr
total carb: 166 gr
total protein: 21 gr
total protein: 21 gr
That's a little light on calories, but it's also kind of light on the cost so if you're still hungry have a big slice of lemon cherry cheesecake!
Lemon Cherry Cheesecake
serves 8 - $1.50 per serving
This cheesecake recipe is from my Spring Raw book, available over there on the side. It's a refreshing dessert that tastes great anytime, but also goes over well at get togethers and holidays
crust
- 1 cup almonds ($2.00)
- 1 cup dates ($2.00)
- pinch salt
filling
- 2 cups almonds, soaked and (optionally) blanched ($4.00)
- 1/4 cup lemon juice ($.40)
- 1/2 cup agave ($1.60)
- 1 teaspoon vanilla
- pinch salt
- 1/2 cup water for blending
topping
- 1/2cup cherries ($.40)
- 1/2 cup dates ($1.00)
- 2 tablespoons lemon juice ($.40)
- 1/4 cup whole cherries ($.20)
In a food processor fitted with an “S: blade, process the almonds until coarsely ground. Add the dates and process until the mixture sticks together. Press into the bottom and up the sides of an eight inch springform pan.
For the filling, in a food processor fitted with an “S: blade, process the soaked almonds until finely ground. Add the lemon juice, agave, vanilla, and salt and process, using additional water as necessary. Pour into the prepared crust and smooth. Cover and freeze until firm
In a bullet type blender, process the cherries, dates, and lemon juice until very smooth. Stir in the whole cherries and spread over the top of the frozen pie. Cover and freeze again until firm.
To serve, remove from freezer about twenty minutes beforehand and allow the pie to thaw slightly before cutting and serving.
nutritional information: calories: 343 fat: 21 gr carb: 30 gr protein: 6 gr
Raw Food Recipe Menu: June 26th, 2016
Breakfast
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.
nutritional information: calories: 308 fat: 11 gr carb: 55 protein: 7 gr
Lunch
Squash and Cauliflower Soup
serves 2 ~ $1.75 per serving
This is a light but also filling lunch or snack and cauliflower is in season right now. It's pretty low in calories and not very expensive. I've been known to eat the whole batch, is what I'm saying! I like to add some cayenne and crushed red pepper flakes, but, as is true of most things in life, heat is optional ... add as much or little as you like.
ingredients
- 1 1/2 cup peeled and chopped zucchini and/or summer squash ($1.20)
- 1 1/2 cup chopped cauliflower ($1.00)
- 1 cup peeled and chopped apple ($1.00)
- 1/4 cup olive oil, or any one of your favorite oils ($.20)
- 1 tablespoon chopped onion ($.10)
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne powder
- 1 teaspoon salt, or to taste
- 1/2 teaspoon pepper, or to taste
directions
- Place all ingredients in high powered blender and process for a minute or two until very smooth and creamy.
- Add a drizzle of your favorite oil and some crushed red pepper flakes.
Dinner
Spring Noodles
serves 2 ~ $1.98 per serving
- 2 medium zucchini, noodled ($2.30)
- 1 medium onion, chopped ($.05)
- 1/2 lb baby snap peas ($.80)
- 1 carrot, grated ($.10)
- 2 tablespoons olive oil ($.20)
- 2 tablespoons agave ($.20)
- 2 tablespoons apple cider vinegar ($.20)
- 2 cloves garlic, pressed ($.10)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon red pepper flakes
noodled verb: to improvise, experiment, or think creatively; to make or devise freely as an exercise or experiment
I used to think breaded and fried was the only way to eat zucchini. Now, I'm totally into raw zucchini noodles. They're so easy to make and have a wonderful but mild flavor of their own, so they work well with just about everything.
Make noodles out the zucchini with a spiralizer, grater, or with a vegetable peeler. Toss the noodles together with the whole snap peas, chopped onion, and grated carrot. In a small cup, whisk together the oil, agave, vinegar, garlic, salt, pepper, and red pepper flakes. Toss with the noodles until coated.
These can be served as is, or marinated for an hour or so, or gently dehydrated for a bit.
nutritional information: calories: 343 fat: 14 gr carbs: 46 gr protein: 10 gr
Dessert
Lemon Poppy Seed Ice Cream with Strawberry Sauce
serves 2 ~ $1.10 per serving
ingredients
- 4 bananas, sliced and frozen ($.60)
- juice and zest of one lemon ($.69)
- 1 tablespoon poppy seeds ($.30)
- 1 cup strawberries ($.45)
- 1 tablespoon agave ($.10)
- 2 tablespoons chopped walnuts ($.15)
- pinch salt
Banana ice cream is wonderful. And it's amazingly simple to make with just a food processor.
The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth.
In a food processor fitted with an "S" blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it's worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate.
Serve with the strawberry sauce and walnuts.
nutritional information: calories: 345 fat: 6 gr carbs: 77 gr protein: 5 gr
Total cost for the day: $6.11
total calories: 1,386
total fat: 63 gr
total carb: 232 gr
total protein: 27 gr
total protein: 27 gr
Chocolate Orange Smoothie: Raw Food Smoothie Recipe
Chocolate Orange Smoothie
serves 1 ~ $2.20 per serving
You have to remind yourself this is good for you. It's so delicious it feels downright decadent. The hemp milk makes it super creamy and luscious.
ingredients
- 1 orange, peeled and frozen ($.50)
- 2 bananas, peeled, sliced, and frozen ($.40)
- 1 cup hemp milk ($1.00)
- 3 tablespoons cacao powder ($.30)
- 1/2 teaspoon orange extract
- few drops stevia (optional)
- pinch salt
- 6 ice cubes
- water for blending, if necessary
directions
- In a high speed blender, puree all ingredients until very smooth and creamy.
- Add water if needed for ease of blender or if a thinner smoothie is desired.
nutritional information: calories: 339 fat: 14 gr carbs: 43 gr protein: 8 gr
Fruit Stew: Raw Food Recipe
Fruit Stew
serves 2 ~ $2.48 per serving
This is surprisingly filling. You can make this entirely fat free by simply omitting the olive oil, which is something I do on occasion.
ingredients
- 1 mango, cubed ($1.49)
- 1 papaya, cubed ($.99)
- 1 cucumber, chopped ($.69)
- 2 tablespoons olive oil ($.20)
- 1 teaspoon salt
- 1 medium onion, finely chopped ($.05)
- 1 red bell pepper, finely chopped ($.89)
- 1 jalapeno, minced ($.20)
- 2 tablespoons lime juice ($.45)
- black pepper
- red pepper flakes
directions
- In a food processor fitted with an "S blade, puree about a third of each of the mango, papaya, and cucumber and the olive oil and salt until very smooth. This is the stew base.
- In a large bowl, add the remaining chopped mango, papaya, and cucumber, along with the onion, red bell pepper, and jalapeno.
- Stir to mix.
- Add the lime juice and stir again.
- Serve with a bit of black pepper and a few crushed red pepper flakes.
- Most of the heat of a jalapeno is found in the seeds. I like this kind of spicy so I include most of the seeds from the jalapeno. If you prefer a bit more mild taste, just leave out most or all of the seeds.
nutritional information calories: 289 fat: 14 gr carbs: 43 gr protein: 3 gr
And want to know a few fun facts about fruit, too?
Hope you're all having a great spring! Say hello :)
Anti-Inflammatory Orange Turmeric Tea plus 10 Healthy Benefits of Turmeric
Tumeric is famously anti-inflammatory and can be enjoyed many different ways, including juiced raw. But today, I wanted to pass on this super easy tea (psst, it's not raw!).
I've been drinking it almost every morning for a couple months now and it's still delicious to me, which is a good thing. Turmeric has so many beneficial qualities ... let us count the ways (scroll below for the tea how-to).
1. Anti-inflammatory.
Turmeric, the brightly colored spice that gives curry it's intense color, contains beneficial compounds that have positive health benefits. The main compounds are the curcuminoids and the most important of these is curcumin. One of the most beneficial things curcumin can do is lessen inflammation, which is implicated in most Western diseases.
To be fair, inflammatory responses are a good thing. We wouldn't be able to wage a defense against bacteria and viruses, or injuries, for example, without a strong inflammatory response. However, too much of a good thing can cause problems. Chronic inflammation has been implicated in many diseases that plague us today, including heart disease, diabetes, Alzheimer's, and obesity. Curcumin can reduce inflammation as effectively as some anti-inflammatory medications, but without the side effects. One of the ways it does this is by inhibiting (NF)-kB.
2. Antioxidant
Oxidation is a chemical reaction that produces free radicals. Free radicals have unpaired electrons. These lonely little fragments damage cells and wreak havoc and destruction wherever they go. Antioxidants, like curcumin, terminate the chain reactions that lead to unpaired electrons and, therefore, free radicals and the damage they cause. Seriously, it's the radicals, man.
3. Heart Health
Almost 50% of Americans will die prematurely from heart disease. Heart disease and chronic inflammation are so closely linked that inflammation is thought to be an atherogenic response (atherogenic means it causes atherosclerosis, aka, cardiovascular disease, heart disease, and is also peripheral artery disease). It's even thought possible that the slight benefit sometimes derived from statins could be due to their anti-inflammatory properties. Reducing inflammation is a vital key to reducing heart disease.Curcumin is a potent COX-2 inhibitor, that
4. Cancer
Curcumin is being investigated as prevention and treatment for cancers such as that of the colon and pancreas. Chronic inflammation and free radicals promote cancer. Reducing those conditions can be preventive and curcumin works well at both.
5. Arthritis
Inflammation is an important mechanism in arthritis. Curcumin acts as a COX-2 inhibitor in the same way pharmaceutical drugs such as Celebrex do, but without the dangerous side effects. The tea below, as well as curcumin supplements can ease the pain of arthritis and rejuvenate mobility.
7. Alzheimer's
India has a low incidence of Alzheimer's, possibly linked to higher intake of curcumin. Because inflammation plays such a big part in most disease, including Alzheimer's, it can be protective and preventative.
8. Brain Function
Alzheimer's is not the only thing that can go awry in brain function, and again, inflammation is implicated. In this case, it's known as neuroinflammation, or inflammation specifically in the brain and reducing that can help overall brain function.
9. Depression
Depression and anxiety are often linked to brain inflammation (this is why going gluten free can help mood, as well). It seems to offer some improvement and relief to those who have depression.
10. Gall Bladder Function
Curcumin causes the gall bladder to contract, which stimulates bile formation and gall bladder emptying and a freely flowing gallbladder is a happy, healthy one (unless you have a stone blocking the exit, which can cause a painful gallbladder attack).
11. Pepper
I can't talk about turmeric and curcumin without also mentioning black pepper. The Piperine in black pepper increases the absorption of curcumin by 2000% (that's 20x). So, add a little bit of black pepper to whatever you make with turmeric for the greatest benefit. It tastes good, too.
*Do not use turmeric or curcumin if you are using blood thinners such as Warfarin or if you have existing gall bladder disease.
This tea (and this salad dressing, too) are delicious ways to get a healthy dose of turmeric.
Orange Turmeric Tea
serves 3 ~ $.33 per serving
ingredients
- 1 orange, peeled and chopped ($.70)
- 1 teaspoon powdered tumeric ($.10)
- 1 teaspoon caraway seeds($10)
- a few black peppercorns, or pinch of black pepper
- stevia or sweetener, if desired ($.10)
directions
- Place the orange, turmeric, and caraway seeds in a large saucepan with four cups water.
- Bring to a boil over high heat and continue to boil for about five minutes. This will reduce any bitterness in the turmeric.
- Add the peppercorns or pinch of pepper and steep for a minute or two.
- Strain through a fine mesh strainer into mugs and and the sweetener of your choice, if desired.
Raw Zucchini Chips: Super Easy Raw Food Recipe
Zucchini chips are an awesome/tasty alternative to convention chips, which have few nutrients and are laden with fat and salt. Not only that, but before I was raw, I always overlooked zucchini as a "buy and make it in bulk" vegetable. But, when zucchini is plentiful, this is the perfect recipe to use them up.
Zucchini season is best in mid summer, because it's a warm weather plant. Even so, zucchini can be found at most groceries through most of the year. Look for firm and glossy fruit with no marks or soft spots.
Simply wash the zucchini and then slice thinly. A mandolin would be the best choice of tool, but I did just fine with a chef's knife. If you want your zucchini chips to have lighter edges, then peel then first then slice.
Put the sliced zucchini in a lidded container and add the marinade. Shake well to coat.
Spread out in a single layer on lined dehydrator sheets. Dehydrate at around 145 degrees Fahrenheit for about an hour, then reduce the temperature to 120 and dehydrate for another 12 hours or so. Overnight is a good way to time it. They're done when all the moisture has been removed. They should be pretty crispy and only a little chewy. The full recipe is below.
Raw Zucchini Chips
one large batch ~ $7.10
ingredients
- 8 cups thinly sliced zucchini rounds ($5.00)
- 1/2 cup agave ($1.00)
- 1/4 cup balsamic vinegar ($.40)
- 1/4 olive oil ($.40)
- 2 tablespoons dried oregano ($.05)
- 2 tablespoons dried basil ($.05)
- 2 tablespoons dried parsley ($.05)
- 1 tablespoon garlic powder ($.05)
- 1 tablespoon onion powder ($.05)
- 1 teaspoon salt (or more to taste)
- 1 teaspoon black pepper
- 1 teaspoon crushed red pepper flakes ($.05)
- Slice the zucchini, pat dry if needed, and place in a large, lidded container.
- In a small bowl, whisk together the remaining ingredients.
- Pour over the sliced zucchini, cover, and shake (or just stir) until zucchini is evenly coated.
- Spread the zucchini on lined dehydrator sheets and dry at 145 degrees for about an hour and then at 120 for about another 12 hours or overnight (dehydrating time can vary), until crispy.
- Store leftovers in an airtight container and pop into dehydrator for a few minutes to crisp them up again if necessary.
Pineapple Green Smoothie ~ Raw Food Vegan Smoothie Recipe
This raw and healthy pineapple party in your mouth is super simple and perfect for spring. Hawaiian pineapple season is April and May, even though they're available year round. Price and quality will be the best over the next few months so take advantage of this sweet abundance and enjoy this vegan treat for breakfast or an anytime snack.
Oh, and to make this extra thick and frosty, cube and freeze pineapple and any subsequent pineapple juice in ice cube trays. Store frozen cubes in plastic bags for ultra easy prep.
Pineapple Green Smoothie
serves 2 ~ $1.75 per serving
ingredients
- 3 cups chopped romaine (or favorite green) ($1.00)
- 1 cup cubed pineapple, frozen ($2.00)
- 1 banana, sliced and frozen ($.20)
- 2 tablespoons lemon juice (optional) ($.20)
- 1 teaspoon vanilla ($.10)
- 1 cup water
- 10 ice cubes
- stevia to taste (optional)
- In a high powered blender, puree the greens until liquefied and very smooth.
- Add the rest of the ingredients and puree until smooth.
nutritional information: calories: 156 fat: 0 gr carbs: 42 gr protein: 3 gr
Speaking of pineapple ...
... this really cool little building was one of my favorite local landmarks. While on a bike ride the other day (hello warm weather!) I noticed the other day that it's gone! I'll miss it!! Maybe they got tired of me taking so many photos of it ... hmm.
Raw Food Recipe Menu: March 20, 2016
Hello! I hope you're enjoying these first days of spring! The weather has been pretty wonderful around here and I've been enjoying the outdoors and seed starting and all the bright, shiny, hopeful things that happen this time of year.
Here are some raw recipes that take advantage of some of the things coming into season.
Breakfast
Pineapple Green Smoothie
serves 2 ~ $1.75 per serving
ingredients
- 3 cups chopped romaine (or favorite green) ($1.00)
- 1 cup cubed pineapple, frozen ($2.00)
- 1 banana, sliced and frozen ($.20)
- 2 tablespoons lemon juice (optional) ($.20)
- 1 teaspoon vanilla ($.10)
- 1 cup water
- 10 ice cubes
- stevia to taste (optional)
- In a high powered blender, puree the greens until liquefied and very smooth.
- Add the rest of the ingredients and puree until smooth.
nutritional information: calories: 156 fat: 0 gr carbs: 42 gr protein: 3 gr
Lunch
Deviled Avocados
serves 1 ~ $1.50 per serving
ingredients
- 1 avocado, chopped ($1.25)
- 1tablespoon finely chopped celery ($.05)
- 1 tablespoon finely chopped onion ($.05)
- 2 teaspoons mustard ($.05)
- 2 teaspoons mayo (use something like Veganaise or make your own) ($.10)
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon paprika
- Lettuce and optional tomato for serving
- Coarsely chop the avocado, add the remaining ingredients, then stir gently until evenly incorporated.
- Store leftovers for up to a day or two in an air tight container.
nutritional information: calories: 280 fat: 37 gr carbs: 15 gr protein: 3 gr
Dinner
Red Pepper Pasta
serves 2 ~ $2.80 per serving
directions
- Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl.
- In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.
- When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.
nutritional information: calories: 389 fat: 23 gr carbs: 35 gr protein: 11 gr
Dessert
Chocolate Orange Truffle
makes 24 ~ $.54 per truffle (a serving is three truffles)
ingredients
- 2 cups almonds ($8.00)
- 1 1/2 cups dates, pitted and chopped ($4.00)
- 1/2 cup cocoa powder ($1.00)
- 1 teaspoon vanilla extract
- 1 teaspoon orange extract
- Cocoa powder for rolling
directions
- In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes about a minute.
- Add in the pitted and chopped dates, cocoa powder, vanilla and orange extract.
- Process again until the mixture begins to clump together.
- Using a tablespoon, scoop out even sized balls, and roll between hands to shape.
- For the final finish, roll each truffle lightly in cocoa powder.
Store in the refrigerator for up to 3 days. Makes about 24 truffles.
nutritional information: calories: 105 fat: 6 gr carb: 12 gr protein: 3 gr
Total cost for the day: $7.67
total calories: 1,140
total fat: 78 gr
total carb: 128 gr
total protein: 26 gr
total protein: 26 gr
Aftertought ...
What does a mostly raw, some cooked vegan grocery cart look like? Well, mine looks like this ...
How about you?
Deviled Avocados ~ Raw Food Recipe
Super easy, this raw food mouthgasm takes just minutes from start to delicious eating. Avocados are in season right now, too, and at great prices. I've seen them locally for as low as $.88 each. These were $1.25 at a small area grocery store.
Full of the "good fat" ...
... they're also filling and incredibly satisfying. Have this for an easy breakfast that will keep you fueled until mid-day, as a light lunch, or as an anytime snack.
Here's the recipe. You are literally minutes away from avocado heaven.
Deviled Avocados
serves 1 ~ $1.50 per serving
ingredients
- 1 avocado, chopped ($1.25)
- 1tablespoon finely chopped celery ($.05)
- 1 tablespoon finely chopped onion ($.05)
- 2 teaspoons mustard ($.05)
- 2 teaspoons mayo (use something like Veganaise or make your own) ($.10)
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon paprika
- Lettuce and optional tomato for serving
- Coarsely chop the avocado, add the remaining ingredients, then stir gently until evenly incorporated.
- Store leftovers for up to a day or two in an air tight container.
UnStirFry ~ Raw Food Entree Recipe
This makes a super hearty and filling main dish. Asparagus is in season in spring and will be plentiful and fresh in most areas very soon :)
UnStir Fry
serves 2 - $2.38 per serving
6 spears asparagus, chopped ($1.00)
4 oz mushrooms ($1.15)
2 carrots, thinly sliced ($.30)
2 stalks celery, sliced ($.20)
6 leaves kale, chopped ($.60)
1 medium onion, chopped ($.10)
juice of one orange ($.50)
1 inch piece ginger, grated ($.10)
1 clove garlic, pressed
2 tablespoons olive oil ($.20)
2 tablespoons braggs liquid aminos ($.40)
2 tablespoons agave ($.20)
1/2 teaspoon salt
1/4 - 1/2 teaspoon cayenne
1 tablespoon red pepper flakes
2 medium zucchini ($1.29)
Put the asparagus, mushrooms, carrots, celery, kale, and onion in a lidded tub. Combine the orange juice, ginger, garlic, olive oil, liquid aminos, agave, cayenne, and red pepper flakes. Whisk to combine, or use a bullet type blender. Pour half this marinade over the vegetables in the tub and place the lid on. Set aside the other half of the marinade for later. Let sit, stirring or shaking every so often, for about an hour. Then pour onto lined dehydrator tray and dehydrate for about an hour, until the vegetables are soft and warm.
Slice the zucchini into noodles and top with the vegetables. Dress with the remaining marinade.
nutritional information: calories: 368 fat: 15 gr carbs: 52 gr protein: 7 gr
Pumpkin Apple Spice Smoothie Bowl ~ Raw Food Recipe
Every year I dread the end of summer, but then fall comes and I think, "No, this is my favorite time of year!" Fall is apples, and pumpkins, and pea soup, and cider mills, and wineries, and music, and being cozy.
This smoothie bowl doesn't contain any actual pumpkin, but will convince you otherwise!Instead, I've used carrots, which are always available. It will get your day started in a delicious way and give you plenty of energy to enjoy whatever these glorious fall days bring your way!
ingredients
- 1 cup carrots, cut into chunks
- 1 banana, sliced and frozen
- 1 cup almond milk
- 1 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1/4 teaspoon allspice
- pinch nutmeg
- 1/2 cup chopped dates
- 1/4 cup chopped pecans or other nuts
- 1 cup chopped apples
directions
- In a high powered blender, puree the carrots, banana, and almond milk until very smooth.
- Add in the cinnamon, ginger, allspice, and nutmeg and pulse a few times to blend well.
- Pour into a bowl and add the chopped dates, pecans, and apples. A sprinkle of coconut flakes goes well, too!
nutritional information: calories: 345 fat: 7 gr carb: 51 pro: 6
Raw Food Recipe Menu: November 15, 2015
Breakfast
Buckwheat Coco Puffs
4 servings ~ $.73 per serving
Buckwheat Coco Puffs
4 servings ~ $.73 per serving
ingredients
- 1 cup buckwheat groats, soaked ($.75)
- 2 ripe bananas ($.30)
- 3 tbsp coco or cacao powder ($.15)
- 1/2 tsp vanilla ($.10)
- 1/2 tsp salt1/2 cup almond milk ($.40)
directions
- Rinse one cup buckwheat groats and then soak in about two cups water for 5-6 hours or overnight. Rinse the buckwheat groats well. There will be a gooey or gelatinous coating on the groats and and they will need to be rinsed several times.
- Once rinsed, drain well and pat with a towel to remove most of the water.In a food processor with the S blade, add the banana, cocoa or cacao powder, vanilla and salt.
- Process for a minute or two until very creamy.
- Fold into the buckwheat groats.
- Then spread the mixture in clusters about 1/4 inch thick on the teflex or plastic sheets in a dehydrator. Dehydrate for about 4 hours, then turn over and dehydrate for another 2-3 hours, until the clusters are dry but pliable.
- They don't seem to get brittle dry, but stay a little bit pliable.
- Break up into smaller clumps. These can then be stored in an airtight container at room temperature for 3-4 days. Serve with 1/2 cup almond milk.
nutritional information: calories: 333 fat: 10 gr carbs: 50 gr protein: 7 gr
Lunch
Coconut Cashew Soup
Serves 2 ~ $4.04 per serving
Oh. Yeah. Coconut butter is divine. Artisana makes organic, raw and vegan nut butters and coconut products. They provided some of their coconut butter and nuts butters for me to try, which are great straight from the jar and worked out really well in this easy and convenient soup.
ingredients
- 4 tablespoons artisana coconut butter ($2.20)
- 4 tablespoons artisana cashew butter ($2.35)
- 1 1/2 cup water
- 3 dates ($.60)
- 2 tablespoons cilantro leaves ($.10)
- 1 clove garlic
- 1 teaspoon red pepper flakes
- 1/4 teaspoon cayenne
- juice of one lime ($.50)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cucumber, sliced into noodles ($.89)
- 1/2 avocado, chopped ($.88)
- 1 medium onion, minced
- 2 stalks celery, minced ($.20)
- small bunch cilantro leaves ($.05)
- 1 cup cherry tomatoes, halved ($.30)
- red pepper flakes
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.
Dinner
Sweet Potato Noodles
serves 3 ~ $1.95 per serving
ingredients
- 3 sweet potatoes ($3.00)
- 3 green onions ($.50)
- 6 tablespoons agave or maple syrup ($.60)
- 3 tablespoons olive or flax oil ($.30)
- 3 tablespoons lemon juice ($.30)
- 2 tablespoons balsamic vinegar ($.20)
- 1 clove garlic, pressed
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon cracked black pepper
- 3 green onions, sliced
- 1/4 cup walnuts ($1.00)
directions
- Spiralize the sweet potatoes using your chosen tool and method.
- Whisk together the agave, olive oil, lemon juice, vinegar, salt, and pepper.
- When ready to serve, toss with the sliced green onions and walnuts.
- If desired, warm the noodles in a dehydrator or a warm pan before serving.
- Store the noodles and dressing in separate containers.
nutritional information: calories: 646 fat: 36 gr carbs: 79 protein: 13 gr
Dessert
Plum Pie
serves 3 ~ $2.47 per serving
- 1/2 cup walnuts ($1.00)
- 1/2 cup raisins ($.85)
- 3 plums, sliced thinly ($3.00)
- 3 tablespoons coconut butter ($1.65)
- 2 tablespoons coconut nectar ($.40)
- banana ice cream ($.50)
- blackberry puree
In a food processor fitted with an "S" blade, process the walnuts and raisins until the mixture begins sticking together. Press into a plate, pie plate, or tart pans and chill for several minutes.
In the food processor, again with the "S" blade, process one plum, the coconut butter, and the coconut nectar. When pureed, spread over the pie crust. Place the plum slices on top.
This goes really well with a bit of banana ice cream and a bit of blackberry puree.
nutritional information: calories: 396 fat: 19 gr carbs: 60 gr protein: 6 gr
Total cost for the day: $9.22
total calories: 1,744
total fat: 139 gr
total carb: 222 gr
total protein: 37 gr
total protein: 37 gr
Buckwheat Coco Puffs ~ Raw Food Breakfast Recipe
4 servings ~ $.73 per serving
I love soaked and dehydrated buckwheat groats. They get crisp and puffy and light, like the puffed rice remember in chocolate Crunch bars. Maybe that's why I always associate them with chocolate! Anyway, this makes a great and fun breakfast that will give you energy and keep you full all morning.
ingredients
- 1 cup buckwheat groats, soaked ($.75)
- 2 ripe bananas ($.30)
- 3 tbsp coco or cacao powder ($.15)
- 1/2 tsp vanilla ($.10)
- 1/2 tsp salt1/2 cup almond milk ($.40)
directions
- Rinse one cup buckwheat groats and then soak in about two cups water for 5-6 hours or overnight. Rinse the buckwheat groats well. There will be a gooey or gelatinous coating on the groats and and they will need to be rinsed several times.
- Once rinsed, drain well and pat with a towel to remove most of the water.In a food processor with the S blade, add the banana, cocoa or cacao powder, vanilla and salt.
- Process for a minute or two until very creamy.
- Fold into the buckwheat groats.
- Then spread the mixture in clusters about 1/4 inch thick on the teflex or plastic sheets in a dehydrator. Dehydrate for about 4 hours, then turn over and dehydrate for another 2-3 hours, until the clusters are dry but pliable.
- They don't seem to get brittle dry, but stay a little bit pliable.
- Break up into smaller clumps. These can then be stored in an airtight container at room temperature for 3-4 days. Serve with 1/2 cup almond milk.
Raw Food Recipe Menu: November 1, 2015
Even though we enjoyed a beautiful, warm, sunny day here today, hard core fall is coming. This menu has some heavier, more substantial meals using seasonal produce. Pears are plentiful right now and citrus is coming into its best season soon. You should be able to score some great tasting produce at reasonable prices!
Breakfast
Simple Fruit and Berries
serves 2 ~ $2.08 per serving
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
Lunch
Grapefruit Pear Salad
serves 2 - $2.50 per serving
serves 2 - $2.50 per serving
salad
- 1 grapefruit ($.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
directions
- 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.
nutritional information: calories: 304 fat: 17 gr carbs: 40 gr protein: 5 gr
Dinner
Pad Thai
serves 2 ~ $2.28 per serving
Pad Thai
serves 2 ~ $2.28 per serving
ingredients
- 2 medium zucchini ($1.20)
- 1 carrot ($.15)
- 1 bunch green onions, sliced ($.59)
- 1/2 red bell pepper, sliced ($.50)
- large handful mung bean sprouts ($.75)
- 4 tablespoons almond butter ($.80)
- 1/2 in piece ginger, peeled
- 1 tablespoon braggs aminos or soy sauce ($.10)
- 1 clove garlic ($.05)
- 1 tablespoon agave ($.10)
- 1/2 teaspoon cayenne (or to taste)
- 1/2 teaspoon salt
- 2 tablespoons chopped cashews ($.20)
directions
- Noodle the zucchini and carrot using a vegetable peeler or spiral slicer.
- Toss with the bell pepper, green onion, and bean sprouts.
- In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw.
- Pour over noodles, toss lightly, serve.
nutritional information: calories: 345 fat: 23 gr carbs: 30 gr protein: 8 gr
Dessert
Chocolate Orange Mousse
serves 2 ~ $.99 per serving
ingredients
- 1 ripe avocado, chopped ($.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
directions
- 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.
nutritional information: calories: 321 fat: 16 gr carbs: 41 gr protein: 5 gr
Total cost for the day: $7.58
total calories: 1,107
total fat: 57 gr
total carb: 144 gr
total protein: 20 gr
total protein: 20 gr
Raw Food Recipe Menu: October 18, 2015
Breakfast
Orange Banana Breakfast Salad
serves 2 ~ $2.25 per serving
Orange Banana Breakfast Salad
serves 2 ~ $2.25 per serving
This salad is so simple and is delicious and super healthy for breakfast. It's the very beginning of citrus season so oranges are exceptionally tasty right now as well.
ingedients
salad- 1 head romaine, chopped ($1.70)
- 1 orange, peeled and sectioned ($.50)
- 1 banana, sliced ($.30)
- 2 tablespoons sliced onion
dressing
- 2 oranges, peeled and sectioned ($1.00)
- 2 tablespoons balsamic vinegar ($.20)
- 2 tablespoons maple syrup (or two droppers stevia) ($.40)
- 3 tablespoons tahini ($.40)
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon pepper
- crushed red pepper flakes for the top
directions
- Prepare the salad ingredients.
- Place all the dressing ingredients except the crushed red pepper flakes into a blender and puree until very smooth.
- Assemble the salad ingredients on plates or in bowls. Add the orange sections, banana slices, and onion to the top.
- Pour salad dressing over and add a sprinkle of black pepper or crushed red pepper flakes. I added both.
nutritional information: calories: 256 fat: 15 gr carbs: 33 gr protein: 6 gr
Lunch
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.
nutritional information: calories: 555 fat: 21 gr carbs: 81 gr protein: 26 gr
Dinner
Black Bean Soup with Sweet Potatoes
serves 4-5 ~ about $2.50 per serving
Black Bean Soup with Sweet Potatoes
serves 4-5 ~ about $2.50 per serving
Egads! This is not raw! But it's great tasting and healthy, too. This soup, from Dreena Burton's Plant Powered 15 book, has an irresistible quality, the flavors are deep and earthy with some sweetness from the potatoes. Don’t let the number of ingredients intimidate you - they build layers of flavor, but this soup is not at all difficult to make!
ingredients
- 1-2 tbsp water
- 1 1/2 - 1 3/4 cups chopped onions (one large onion)
- 1 1/2 cups combination of chopped red peppers and green peppers
- 1 1/4 tsp sea salt
- freshly ground black pepper to taste (generous is good)
- 2 tsp cumin seeds
- 2 tsp dried oregano leaves
- 1/4 tsp allspice (rounded)
- 1/4 tsp (or less/more, to taste) red pepper flakes
- 4 medium-large cloves garlic, minced or grated
- 4 1/2 - 5 cups black beans (reserve 1 cup; this is three 14 or 15 oz cans)
- 3 cups water
- 2 tbsp tomato paste
- 1 tbsp balsamic vinegar
- 2 tbsp freshly squeezed lime juice
- 1/2 - 1 tsp pure maple syrup
- 1 bay leaf
- 1 1/2 cups cubed (in small chunks, about 1/2”) yellow sweet potato (or can substitute white potato)
- Chopped cilantro for serving
- Extra lime wedges for serving
- Chopped avocado tossed with lemon juice and dash of salt, for serving
directions
- In a large pot over medium-high heat, add water, onions, red and green peppers, salt and pepper, cumin seeds, oregano, allspice, and red pepper flakes. Let cook for 5-7 minutes until onions and peppers start to soften. Add garlic. Cover, reduce heat to medium, and let cook another few minutes to soften garlic - if sticking/burning, add another splash of water.
- After a few minutes of cooking, add 3 1/2 cups beans (reserving one cup of beans), water, tomato paste, vinegar, lime juice, and maple syrup (start with 1/2 teaspoon). Using an immersion blender, puree soup until fairly smooth.
- Increase heat to bring to boil, add bay leaf and diced sweet potatoes, then once at boil reduce and let simmer for 20-30 minutes. Add remaining cup of black beans and extra maple syrup if desired (taste test).
- Stir through, let simmer for another few minutes, then serve, topping with cilantro if desired and with lime wedges. Also delicious to top soup with some chopped seasoned avocado or a simple guacamole. Serves 4-5 as main course.
nutritional information: calories: 319 fat: 6 gr carb: 33 gr protein: 11 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.
nutritional information: calories: 349 fat: 22 gr carbs: 39 protein: 5
For the dinner soup that uses sweet potatoes, you can substitute any of the orange fleshed squash if you like. Like these I found at my favorite local farm market ...
That Pink Banana Squash is amazing. They're about two and a half feet long and weigh around 20 lbs. A steal at $3 each.
Hope you're having a great fall!
Orange Banana Breakfast Salad: Raw Food Recipe
Orange Banana Breakfast Salad
serves 2 ~ $2.25 per serving
This salad is so simple and is delicious and super healthy for breakfast. It's the very beginning of citrus season so oranges are exceptionally tasty right now as well.
ingedients
salad- 1 head romaine, chopped ($1.70)
- 1 orange, peeled and sectioned ($.50)
- 1 banana, sliced ($.30)
- 2 tablespoons sliced onion
dressing
- 2 oranges, peeled and sectioned ($1.00)
- 2 tablespoons balsamic vinegar ($.20)
- 2 tablespoons maple syrup (or two droppers stevia) ($.40)
- 3 tablespoons tahini ($.40)
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon pepper
- crushed red pepper flakes for the top
directions
- Prepare the salad ingredients.
- Place all the dressing ingredients except the crushed red pepper flakes into a blender and puree until very smooth.
- Assemble the salad ingredients on plates or in bowls. Add the orange sections, banana slices, and onion to the top.
- Pour salad dressing over and add a sprinkle of black pepper or crushed red pepper flakes. I added both.
nutritional information: calories: 256 fat: 15 gr carbs: 33 gr protein: 6 gr
Did you ever run across something and fall in love for no apparent reason (this could describe my past dating life ... but I digress). This is a new antique shop find! I love shopping in antique shops for dishes and kitchen gadgets, but this fishy guy won me over!
xoxo
October 4, 2015: Raw Food Recipe Menu
Breakfast
serves 1 ~ $2.10 per serving
ingredients
- 1 apple, washed (peeled if not organic) ($.60)
- 1 cup mango,chunks, fresh or frozen ($1.00)
- 1 banana, sliced and frozen
- 1 handful kale leaves ($.50)
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 cup ice
- water for blending (more or less depending on how thick you like it)
Blend all ingredients in a high powered blender until very smooth and enjoy!
nutritional information
calories: 230
fat: 4 gr
carbs:47 gr
protein: 6 gr
ingredients
dressing
- 3 tablespoons tahini ($.30)
- 4 tablespoons lemon juice ($.60)
- 1 tablespoon maple syrup or agave (can substitute stevia or omit) ($.10)
- 2 tablespoons balsamic vinegar ($.10)
- 1 tablespoon flax oil ($.20)
- 1 teaspoon soy sauce ($.10)
- 1 teaspoon turmeric ($.10)
- 1 teaspoon onion powder ($.10)
- 1 teaspoon garlic powder
- 1 teaspoon cilantro flakes
- 1/2 teaspoon dried basil
- 1/4 to 1/2 teaspoon cayenne
- 1/4 teaspoon ginger
- 1/2 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
salad
- 1 head romaine or other lettuce ($1.80)
- 2 tomatoes ($1.00)
- 1 cucumber ($.50)
- 1 small onion, sliced ($.20)
directions
Place all dressing ingredients in a small blender and puree briefly until well mixed. Use as desired (over salad, as a veggie dip, over a rice bowl, etc). Can be stored in the refrigerator for up to three days in an air tight container.
nutritional information:
calories: 299
fat: 9 gr
carbs: 31 gr
protein: 9 gr
Dinner
serves 2 ~ $2.80 per serving
- 1 red bell pepper, thinly sliced ($.70)
- 1 yellow or orange bell pepper, thinly sliced ($.70)
- 1 cup mushrooms, sliced ($1.50)
- 1 cup black or kalamata olives ($1.50)
- 1/2 cup thinly sliced onion ($.20)
- 1/4 cup olive oil ($.20)
- 2 tablespoons lemon juice ($.40)
- 2 tablespoons apple cider vinegar ($.20)
- 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
- 1 tablespoon onion powder
- 1 teaspoon freshly minced garlic
- 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
- 1 teaspoon dried oregano
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
- 1-2 medium sized zucchini, spiralized
Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.
When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.
nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr
I use my spirilizer as much as any kitchen tool I have (except my VitaMix, of course!!). The Paderno brand one I have can be found on Amazon HERE, or in most stores that sell kitchen supplies.
Dessert
serves 4 ~ $.95 per serving (x2)
fudgesicles
- 2 bananas, sliced and frozen ($.60)
- 1/2 cup almond milk ($.40)
- 2 tablespoons raw cacao powder or cocoa powder
- pinch salt
- few drops of stevia, if more sweetness is desired
chocolate shell
- 1/4 cup melted coconut oil ($.80)
- 1/4 cup raw cacao powder or cocoa powder ($.80)
- 1/4 cup finely ground coconut palm sugar ($.80)
- pinch salt
- 2 tablespoons chopped pistachios ($.40)
directions
- Place all fudgesicle ingredients into blender and puree until very smooth. Add more almond milk or water if needed to facilitate blending.
- Pour into popsicle molds and freeze for several hours until fully frozen.
- Prepare the chocolate shell coating.
- Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
- Remove the fidgesicles from the freezer and pop them out of their molds.
- Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat.
- Just heating the coconut oil up enough to melt it and not any warmer will yield the best results. If needed, gently remelt the chocolate hard shell.
- Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
- Any leftovers can be wrapped and stored in the freezer for a week or so.
nutritional information:
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
Total cost for the day: $9.35
total calories: 1,308
total fat: 56 gr
total carb: 163 grtotal protein: 30 gr
Raw Chocolate Fudgesicles: Raw Food Dessert
Raw Chocolate Fudgesicles
serves 4 ~ $.95 per serving
OK, so this is something that was stored in my recipe files from back in the summer (that flew by SO fast!) when it was hot and sticky out. But hey, chocolate, right? It's still delicious and fun ... ! I love chocolate smoothies and pops all year long. I've even been known to enjoy a frosty chocolate smoothie in the jacuzzi so as to not freeze my bum off ... shh, don't tell.
fudgesicles
- 2 bananas, sliced and frozen ($.60)
- 1/2 cup almond milk ($.40)
- 2 tablespoons raw cacao powder or cocoa powder
- pinch salt
- few drops of stevia, if more sweetness is desired
chocolate shell
- 1/4 cup melted coconut oil ($.80)
- 1/4 cup raw cacao powder or cocoa powder ($.80)
- 1/4 cup finely ground coconut palm sugar ($.80)
- pinch salt
- 2 tablespoons chopped pistachios ($.40)
directions
- Place all fudgesicle ingredients into blender and puree until very smooth. Add more almond milk or water if needed to facilitate blending.
- Pour into popsicle molds and freeze for several hours until fully frozen.
- Prepare the chocolate shell coating.
- Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
- Remove the fidgesicles from the freezer and pop them out of their molds.
- Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat.
- Just heating the coconut oil up enough to melt it and not any warmer will yield the best results. If needed, gently remelt the chocolate hard shell.
- Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
- Any leftovers can be wrapped and stored in the freezer for a week or so.
nutritional information:
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
calories: 195
fat: 10 gr
carbs: 25 gr
protein: 2 gr
Red Pepper Pasta: Raw Food Recipe
Red Pepper Pasta
serves 2 ~ $2.80 per serving
- 1 red bell pepper, thinly sliced ($.70)
- 1 yellow or orange bell pepper, thinly sliced ($.70)
- 1 cup mushrooms, sliced ($1.50)
- 1 cup black or kalamata olives ($1.50)
- 1/2 cup thinly sliced onion ($.20)
- 1/4 cup olive oil ($.20)
- 2 tablespoons lemon juice ($.40)
- 2 tablespoons apple cider vinegar ($.20)
- 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
- 1 tablespoon onion powder
- 1 teaspoon freshly minced garlic
- 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
- 1 teaspoon dried oregano
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
- 1-2 medium sized zucchini, spiralized
This is so easy and so good. Prepare it up to a day in advance and them the vegetables marinate and soften.
Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.
When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.
nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr
I use my spirilizer as much as any kitchen tool I have (except my VitaMix, of course!!). The Paderno brand one I have can be found on Amazon HERE, or in most stores that sell kitchen supplies.
Apple Mango Smoothie: Raw Food Recipe
Apple Mango Smoothie
serves 1 ~ $2.10 per serving
ingredients
- 1 apple, washed (peeled if not organic) ($.60)
- 1 cup mango,chunks, fresh or frozen ($1.00)
- 1 banana, sliced and frozen
- 1 handful kale leaves ($.50)
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 cup ice
- water for blending (more or less depending on how thick you like it)
This is just a super simple way to enjoy some of the apples that are in season right now! Blend all ingredients in a high powered blender until very smooth and enjoy!
nutritional information
calories: 230
fat: 4 gr
carbs:47 gr
protein: 6 gr
Turmeric Dressing: Raw Food Recipe
Salad with Turmeric Dressing
serves 2 ~ $2.55 per serving
Turmeric is a root related to ginger. It's a little hot and spicy, which makes it delicious. It's active ingredient, curcumin, is also a powerful antioxidant and anti-inflammatory that could improve all sorts of things from arthritis to diabetes. Buy the fresh root and use peeled and grated, or buy the dried powder which is available at most groceries. I found mine at my local farmer's market.
Like most foods, it works synergistically. The absorption of curcumin is greatly enhanced by black pepper and it boosts the absorption of omega-3s, so I've added some pepper and flax oil. If you don't have flax oil on hand, substitute olive oil or just omit.
This delicious and super healthy turmeric dressing can be used over any salad, as I've done here, but is also delicious on just about anything else from mixed veggies to rice bowls. It also works as a great vegetable dip.
ingredients
dressing
- 3 tablespoons tahini ($.30)
- 4 tablespoons lemon juice ($.60)
- 1 tablespoon maple syrup or agave (can substitute stevia or omit) ($.10)
- 2 tablespoons balsamic vinegar ($.10)
- 1 tablespoon flax oil ($.20)
- 1 teaspoon soy sauce ($.10)
- 1 teaspoon turmeric ($.10)
- 1 teaspoon onion powder ($.10)
- 1 teaspoon garlic powder
- 1 teaspoon cilantro flakes
- 1/2 teaspoon dried basil
- 1/4 to 1/2 teaspoon cayenne
- 1/4 teaspoon ginger
- 1/2 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
salad
- 1 head romaine or other lettuce ($1.80)
- 2 tomatoes ($1.00)
- 1 cucumber ($.50)
- 1 small onion, sliced ($.20)
directions
Place all dressing ingredients in a small blender and puree briefly until well mixed. Use as desired. Can be stored in the refrigerator for up to three days in an air tight container.
Raw Food Recipe Menu: September 27, 2015
Breakfast
Pumpkin Spice Smoothie
serves 2 ~ $.70 per serving
ingredients
- 2 carrots ($.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
directions
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.
nutritional information: calories: 165 fat: 0 gr carbs: 47 gr protein: 2 gr
Lunch
Apple Avocado Soup
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
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
Dinner
Taco Salad
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
Dessert
Maple Bacon Ice Cream
serves 2 ~ $1.00 per serving
ingredients
- 1 zucchini, sliced 1/4" thick ($.70)
- 2 tablespoons olive oil ($.20)
- 2 tablespoons maple syrup ($.40)
- 1 tablespoon balsamic vinegar ($.10)
- 1 small clove garlic
- 1/2 teaspoon liquid smoke
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
directions
Slice the zucchini into strips about 1/4" thick. In a small bowl, whisk together the remaining ingredients. Toss with the zucchini until well coated, then dehydrate for several hours or overnight, until just a little bit crunchy but pliable.
Tear the zucchini bacon into pieces and serve over vanilla banana ice cream with maple syrup. To make the ice cream, slice and freeze four bananas. When ready to use, grind them in a food processor with one teaspoon vanilla and a splash of almond milk. Process until smooth, which may take a few minutes and some scraping down on the sides. This will cost about $.30 per serving.
nutritional information: calories: 298 fat: 14 carbs: 45 protein: 2 gr
Any Time Snack
Kitchen Sink Smoothie
serves 2 ~ $1.70 per serving
ingredients
- 2 big handfuls greens (kale, romaine, etc) ($.75)
- 3 bananas, sliced and frozen ($.75)
- 1 cup blueberries ($1.00)
- 2 tablespoon ground flax seeds ($.20)
- 4 tablespoons hemp protein powder ($.90)
- about 2 cups water for blending
I love making big, sweet, hearty green smoothies in the morning, and this is what I had this morning. I'm pretty sure I put just about everything I had in it, hence the name "(everything but the) Kitchen Sink Smoothie!"
My blender is small and weak, poor thing (but has lasted forever), so I blend my greens first. If you don't have a VitaMix or other high powered blender, this might work better for you, too. They get pretty smooth if I process them for a minute or two.
I also used Manitoba Harvest Hemp Pro 50, 50% Protein Powder, 32-Ounce which is my favorite hemp powder. Manitoba Harvest leaves all the good omega-3s intact.
Just blend everything well until smooth and serve.
nutrition information: calories: 342 fat: 9 gr carb: 60 gr protein: 14 gr fiber: 13 gr
Total cost for the day: $8.39
total calories: 1478
total fat: 71 gr
total carb: 220 gr
total protein: 38 gr
total protein: 38 gr
Tá mé aclaí go leor. Téim ag siúl ar feadh uaire gach lá. Is maith liom
téigh ag snámh ag an deireadh seachtaine le mo páistí. Téim scátail oighear
uair sa tseachtain ag an oighear-rinc. Tá brón orm go bhfuil na linnte
snámha agus na rinceanna a dúnta.
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Diary-ish
Oops, yes, this blog has been almost entirely scheduled posts in Irish or about the Hugo finalists for the last month. So what's going on with me?
Household
( Read more... )
Exercise and masks
( Read more... )
Essential shopping
( Read more... )
Less essential shopping
( Read more... )
Remote events
( Read more... )
So that's me for the last month. How about you?
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