By: Author Lisa Viger Gotte
Posted on Last updated:
A full day raw food recipe menu that’s ideal for summer, summer holiday, or just when you’d like something super fresh and healthy!
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 ~ $1.45 per serving
Ingredients:
- 3 bananas, sliced and frozen ($.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 another 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 if you have one.
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
A “fool” is a traditional English dessert that’s made of fruit over any sweet custard. Some recipes put it over sweetened yogurt layered parfait style. Greek yogurt, which is very thick, is often 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.
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.
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
That’s a little light on calories, but it’s also kind of light on the cost.
If you’re still hungry have a big slice of lemon cherry cheesecake!
Bonus Dessert! Lemon Cherry Cheesecake
serves 8 – $1.50 per serving
This cheesecake recipe is 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
Lisa Viger Gotte
Hello! I’m Lisa, a vegan artist, photographer, author, Vegan Life Coach Educator, and RYT 200 yoga teacher. I love showing others how simple and delicious a plant-based diet can be. I draw and paint, cook, write, take lots of pics, eat lots of chocolate, and practice gratitude daily.
