June 23, 2010

Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.  ~Albert Einstein

Breakfast
Hot Chocolate Shake

serves 1 ~ $.85 per serving

3 bananas ($.45)

2 tablespoons cacao or cocoa powder ($.40)

big pinch cayenne pepper 

pinch salt

10 ice cubes

1 cup water

A bit of cayenne adds a bit of depth and heat to this simple chocolate banana shake. It's a great way to start the day!

In a blender, puree all ingredients until smooth and icy.

calories: 345

fat: 0 gr

carbs: 87 gr

protein: 3 gr

Lunch

Salad with Lemon Tarragon Dressing

serves 2 ~ $2.54 per serving

dressing

1 avocado ($.88)

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

It's true. Salads are usually something of a vegan staple. And why not? They're delicious and super nutritious. And this salad is light and lemony, perfect for summer.

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.

Toss together the salad ingredients and top with the dressing.

 

calories: 315

fat: 15 gr

carbs: 43 gr

protein: 8 gr

Dinner
Peanut Noodles
serves 2 ~ $2.07 per serving


1 eight oz box brown rice noodles ($1.79)

 2 tablespoons peanut butter or nut butter ($.20)
4 tablespoons soy sauce or braggs liquid aminos ($.20)
2 tablespoons apple cider vinegar ($.10)
juice and zest of a half lime ($.59)
2 tablespoons agave ($.20)
3 cloves garlic, pressed
1 inch piece ginger, peeled and grated ($.05)
1/2 teaspoon cayenne
1/2 teaspoon black pepper

1 cup mung bean sprouts ($.45)
1 medium onion, finely minced ($.05)
5 green onions, sliced ($.50)
wedges cut from other half of lime

This is gooey comfort food for sure, but still nutritious.

Prepare the noodles according to directions.

Whisk together the peanut butter, soy sauce, vinegar, lime juice and zest, agave, garlic, ginger, cayenne, and black pepper. Drain the noodles and pour the sauce over, stirring to coat the noodles. Add the remaining ingredients and stir. Squeeze the lime wedges over the noodles and add a sprinkle of additional cayenne, if desired.

calories: 611

fat: 13 gr

carbs: 113 gr

protein: 11 gr

Dessert

Peach Crumble

serves 4 ~ $.95 per serving

12 oz bag frozen peaches ($2.29)

juice of half a lemon ($.30)

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 cup granulated sugar (I used date palm) ($.80)

1/2 cup unbleached flour ($.20)

1/2 cup rolled oats ($.10)

pinch salt

3 tablespoons earth balance spread ($.10)

It rained nearly all day here. It's great for the garden, and I actually love rainy weather. But dark dreary weather does seem to make comfort food more ... comforting. Also, I used frozen peaches for this because that's what I had on hand. Two cups fresh peaches would work as well. I thawed the peaches before I started.

Arrange the peaches in the bottom of a cake pan or pie plate. Pour on the lemon juice and sprinkle with the cinnamon and nutmeg.

Using a fork, mix together the sugar, flour, and oats until crumbly. You can also use your hands for this, which works even better. Just squish it all around until mixed. Then crumble over the peaches. 

Bake at 350 degrees for 40 minutes, or until the topping just begins to brown.

 

calories: 366

fat: 8 gr

carbs: 69 gr

protein: 5 gr

Total cost for the day: $6.41

total calories: 1,637

total fat: 36 gr

total carb: 312 gr
total protein: 27 gr