Sunday, February 17, 2013

A 5 Day Menu

Menu Monday, February 10, 2013 to Friday, February 15, 2013

This is basically what we ate last week.  These recipes serve 3 to 4.  Not included in the menu are optional extra fruits and vegetables, like apples, oranges, bananas, melon, carrots, radishes and celery sticks, for between-meal snacks.  


Green Juice:  1 head celery, 1 bunch spinach, 1 bunch kale, 1 lemon, 6 apples, 1 bunch carrots, 1 beet, 1 cucumber, 1 bunch cilantro, 1 knob ginger, 1 knob turmeric, 1 red pepper

Pineapple-Apple- Spinach Smoothie:  Chop a pineapple, including core, with the top and rind removed, and place it in a high speed blender with 3 apples, cored, and about 3 large handfuls of spinach. Blend.

Raw tomato soup
4 tomatoes
1 handful of grapes
2 tsp apple cider vinegar
1 tsp oregano
onion powder

Blend ingredients and serve.

Afternoon snack: 
Coconut cream pudding
3 young Thai coconuts flesh (drink the coconut water separately)
3 ripe bananas
Pinch vanilla

Blend and serve.

Spaghetti Squash “macaroni and cheese”
This tasted NOTHING like mac and cheese.  But it was still delicious!
1 spaghetti squash
One bunch asparagus
1 tbsp olive oil
1 tbsp lemon juice
smoked paprika
2 cups macadamia nuts
3/4 cup water
1 tablespoon lemon juice
1 teaspoon sea salt (or slightly less)
1/3 cup nutritional yeast

Peel and seed the spaghetti squash.  Chop it into manageable chunks and process it in the food processor until it has a rice-like texture.  Snap the woody ends of the asparagus and chop it into approximately 1 inch pieces.  Whisk the olive oil, lemon juice, and seasoning and pour over veggies.  Toss.  Place veggies in a casserole dish with the lid on and place in the dehydrator for 8 - 12 hours at 105 degrees.  If you don't have that much time, increase the temperature of your dehydrator.  I would increase it to 150 degrees for two hours ONLY, then if you have more time, decrease the temp, making sure it doesn't get higher than 118 degrees.  If you don't have a dehydrator, try baking or sauteing at a very low heat for a short time, just long enough to soften the veggies slightly.  If you skip this step, the vegetables will be crunchy.

Rinse and drain the mac nuts and place them in a high speed blender with the remaining ingredients.  Blend until smooth.  Pour over the softened veggies and stir.

Note:  mac sauce recipe courtesy of The Rawtarian,” with substitutions.

Tuesday, February 12, 2013
Green Juice
Pineapple-Apple-Kale Smoothie

Kale Salad
1 bunch kale
1 avocado
1 lime
2 tomatoes
Hemp seeds

Afternoon snack:
Chocolate mousse
3 avocado
3 tbsp cacao powder
Pinch vanilla powder


Raw Taco Salad
A large head of Romaine or red leaf lettuce, shredded
1 lime
Taco Meat:
 2 cups brazil nuts soaked 8 hours
1 tbsp dehydrated minced onion
3 tbsp chili powder
1 tsp cumin
1/2 tsp oregano
1/2 tsp salt
pinch of cayenne
3 large, ripe avocados
2 Roma tomatoes, diced
1 scallion, thinly sliced
Juice of  2 small limes
salt to taste
3 Roma tomatoes, seeded and diced
1/2 medium onion, diced
1/2 bunch cilantro, minced
1 tbsp lemon juice
1/2 jalapeno, seeded and minced
salt to taste
Sour Cream:
2 cups young coconut Thai meat
1/2 cup coconut water
2 tbsp lemon juice
1/2 tsp salt

Wednesday, February 13, 2013
Green Juice
Pineapple-Strawberry-Spinach Smoothie
leftovers (actually quite tasty and even better on the second day)

Afternoon snack:  celery sticks spread with raw almond pate - soak about 1 cup of almonds almonds for 8-12 hours, rinse, and process in a food processor until it comes together.  Season as desired - add raw cacao powder and honey, or make it savory with nutritional yeast and herbs.


4 zucchini
4 tomatoes
1 clove garlic
Bunch basil

Use a vegetable peeler  to turn the zucchini into pasta.  Blend remaining ingredients and pour over zucchini.  (Or use a spiralizer to make the noodles, if you have one.)

Thursday, February 14
Green juice
Strawberry Oat shake: 
Rinse 1 cup of raw oats and place in a high speed blender.  Blend with a very small amount of water until smooth.  Add 6 medjool dates, pit and flower ends removed, and a tiny bit more water.  Blend.  Add 1 lb. of washed strawberries, tops on. Blend with enough pure water to fill the blender.  Serve.
Note: Under ordinary circumstances, we would have either the falafels or the tabbouleh and no chocolates, but since it was Valentine's Day we decided to make it a little bit more special.  There was a lot of food leftover, which we ate over the weekend.

Raw Falafels Ala The Garden Diet and Cauliflower Tabbouleh Salad
Raw Vegan Valentines Chocolates

Sorry, I don't have permission to share the Falafels recipe from the Garden Diet - but there are plenty of similar recipes online, like this one:

Cauliflower Tabbouleh Salad  

1 head cauliflower
1 chopped cucumber
1/2 bunch cilantro
1/2 bunch parsley
1/2 bunch mint leaves
1 tbsp olive oil
1/2 tsp coriander
1/2 tsp cumin
juice of 1/2 lemon

recipe inspired by:

Raw Vegan Valentine's Chocolates

I made these from a kit, but it it looks like it would be very easy to put this together.  Here's a rough idea:  Take about two ounces of raw cacao butter, (try substituting with coconut oil or coconut butter if you need to,) shave it down into flakes and melt it over hot water.  Whisk in about 2 tbsp raw cacao powder,  (you can substitute with carob,) about a tsp mesquite powder, 1 tsp lucuma and 1/4 tsp maca.  You can also add about 1 tsp ground vanilla bean.  These measurements are approximate and it might take some delicious practice to get it right.  If you want, you can stir in dried fruit or nuts.When it's all stirred together, pour into candy molds and place in the freezer.  After unmolding, they should hold up okay at room temperature, unless you used coconut oil, in which case they may melt in a warm room.

Green Juice
Pineapple-Kale-Strawberry smoothie

Lunch: Wraps and smoothies at Fresh Mama - what a treat!

 Afternoon snack:  leftover raw chocolate and strawberries


Eggplant Tacos

1 cup walnuts, soaked 8 hours
1 tsp cumin
1/2 tsp garlic
1/4 tsp chili powder
1 tsp nama shoyu
1 large eggplant
1/2 bunch cilantro
2 Roma tomatoes
1/2 onion
hemp cheeze

Slice the eggplant into very thin rounds with a mandolin.  Place in a dehydrator on low just until pliable.  Rinse the walnuts and pulse in a food processor with the spices and nama shoyu.  Add the cilantro and pulse.  Finely chop the onion and tomatoes.

Place a spoonful of the walnut taco "meat" in the center of each  eggplant round.  Top with a small amount of onion and tomato.  Place a small amount of the hemp cheeze on the inside edge of eggplant, just enough to seal it.  Fold the eggplant over into a taco shape and seal.
Dehydrate a low temp for about an hour, or just until slightly firm.  Serve with extra hemp cheeze.  Optional:  Serve with salsa and sour cream, recipes above.

Hemp Cheeze:

1 red bell pepper
juice of one lemon
1 tsp nama shoyu
1 cup hemp seeds
1/3 cup nutritional yeast 
1 tbsp chili powder
1/4 tsp cayenne 
1/2 tsp garlic
pinch tumeric
salt to taste
(note:  this recipe made more hemp cheeze than was needed for the meal - but it's a great dip or spread to serve as a part of a snack the following day.)

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So what do you think? Have you tried raw vegan food?