3 (More) Cheap Meals

1) Breakfast for Dinner:  Omelettes, Oatmeal, Dutch Baby Pancakes...

 

Who in their right mind decided that restaurant omelettes should cost $8-10?!  The actual cost of an omelette (assuming 1-2 veggies, and a healthy amount of cheese) hovers right around $1.  Yup.  Not even kidding.  Using 6 eggs, 1/2 minced green pepper, 1/2 a diced onion, and a sprinkle of cheese - you can feed 3 adults nicely.  In other news, instant oatmeal actually saves you hardly any time (despite the "instant" marketing - boiling oats the old fashioned way takes around 3 minutes) and costs you alot of extra money.  Try using the "stovetop" formula on the side of the Quaker Oat canister, to economize your breakfast.  Finally, ever hear of Dutch Baby Pancakes?  Basically the best combination of flour, butter, milk, and eggs EVER...

Note:  The "pancake" is supposed to puff up, and then fall.  So, don't freak out.

Total Cost (three servings):  Under $3.

2) Beef and Barley Soup

Now, you're about to protest that beef is expensive.  I agree.  Mildly.  But, not if you shop at Paul's, and not if you use a crockpot (which, on low for 8-12 hours, can render ANY cut of beef into a tender, mouth-watering substance).  And barley, let me just brag on you a moment.  Barley is SUPER good for you, and SUPER inexpensive.  Barley lowers cholesterol in study after study, and is a yummy part of a fiber-rich diet.  Barley tastes delicious, and uses only water to cook.  Conclusion: Barley is our friend. 

To make this soup, simply put 1-2 lbs of beef into your crockpot at O'Dark-Thirty (10-12 hours before you want to serve it), with about 1-2 cups of water, any spices you like, carrots/onions, and a spoonful of Beef Better-Than-Bouillon (if you want extra-delicious broth).  Then, leave the lid on.  Seriously.  That is the hardest part.  Eventually, a few hours before supper, boil the barley in a TON of water (at least three times as much water as barley) and after it's thoroughly cooked, add it to the crockpot.  (I prefer this method, because then my barley absorbs less of my yummy broth  :-))  This meal will also stretch for a while - and costs as little as you want.  Water is free, beef is negotiable, and barley is cheap.  So are carrots, and onions.

Total cost per meal (2-3 servings): Under $2.

- Pork (or ham) and Bean Soup

If you live where we live, hearty soup dinners are a balm to your soul.  Kinda like how chapstick staves off that searing wind out there?  You know exactly what I mean...

So, try putting 1 diced onion, 2 diced carrots, 2 lbs of pork (or ham), one bag of mixed "soup" beans, (presoak them for at least 1-2 hours - overnight is best), and 2 tbsp soy sauce in your crockpot (exclude if you're using ham).  Cover liberally with water.  Cook for about 8-10 hours.  Season with bay leaf/Mrs. Dash, salt/pepper as you like.  The entire pot will cost you under $5, and will last you for, like, a week.  Not even kidding.  Freezing is recommended, after Day #3.  Not because it won't keep in your fridge - it will, indefinitely.  Mostly because you'll be sick of it, long before it runs out.

Total cost per meal (2-3 people): WAY Under $2.

3 Cheap Meals

These are for the times when money (savings) outranks nutrition (within reason - we still don't advocate ramen-level-departures from health...)  I hereby acknowledge that these (at least, #1 and #2) aren't diet foods.  However, they make great family meals.

1)  Fried potatoes with ham and onions. 

This one is easy (and one of husband's favorite).  Saute one chopped onion in (minimal) olive/coconut oil, then set them aside.  Chunk red potatoes (6 or so) and fry them on medium-high (in the pan with the previously-used onion oil) until crispy, then add the onions and one package of diced ham ($1 at the commissary).  Salt and pepper to taste (and ketchup, if you like) make this a comfort-food winner.

Total Cost for 2-3 People:  WAY Under $3.

2)  Fried Rice. 

You can do this the junky way - with a cheap, instant, boxed mix (complete with three days' worth of sodium) - or you can do it the old fashioned way and spend roughly the same amount and have a much healthier meal.  Just scramble 2 eggs (approximately $0.50, even if you buy the organic kind, like we do), cook brown rice, then remove the eggs from the pan, add a tad of oil, and combine the rice, frozen mixed veggies (any kind!), and scrambled eggs.  Add a smidge of soy sauce, if feeling indulgent.  ;-)  (Ditto to making your own chow mein - just saute sliced cabbage and soy sauce and noodles.)

Total Cost for 2-3 People:  WAY Under $2.

3)  Rice and Beans. 

At $2.00 per 2 lb. bag, one serving (1/4 cup uncooked rice) is exactly $0.10.  Not joking.  Beans are similar, if you're willing to buy the dry kind, then soak and gently simmer/cook them yourself.  Which isn't hard.  =)  Then, add whatever you like/can afford! Avoid/minimize using cheese, sour cream, avocados, and pre-made salsas, as they cost more per ounce.  But, pork is an inexpensive meat to include, (especially from Paul's) as is chicken (sometimes).  Also try diced celery, raisins, corn, (think: Chipotle) tomatoes, onions, cilantro, a splash of lime, and sea salt... mmm!

And guess what?  You're still WAY under $1, per serving.  WAY under $2, for 3 portions.

... and now, don't you feel inspired?!  In spite of today's undulating economy, rising gas prices, and exorbitant food costs, we can manage.  Just watch us, world.

Rice. Beans. Peppers. Tomato. Avocado.

This is another staple meal in our home - we consume this at least once a week, sometimes twice or three times.  You can tweak the ingredients, or serve it with chips, or inside a warm tortilla.  *cravings begin here*  These amounts serve four-ish adults.

You'll need:

- 2 Cups cooked brown rice 

- 2 cans of beans, drained (any non-white kind -- kidney, navy, black, salad/mixed...) 

- 1 yellow pepper, diced (or red, or green, if you prefer)

- 2 avocados, diced (Costco always has amazing ones, if the commissary has none)

- 3 Roma tomatoes, diced

- Salt, pepper, Mrs. Dash, lime/lemon juice, cheese, whatever  =)

Ok, combine it all.

. . . .

Yup.  That's it!  No joke.

It'll look like this, at first...

And like this, after you stir it up...

And it is truly amazing.  We crave it.  I'm craving it right now.  Soooooooo tasty. 

Of course, you can add spices (minced garlic is great), and other veggies (corn is a favorite) and cheese (any variety), if you want...

But, the above, simple, affordable, 5-ingredient, nutritionally-complete option is stand-alone delicious.

Super-Food Stir-Fry!

We discovered the incredible virtues of stir-fry last year, while living perpetually in hotel rooms, equipped with only an electric skillet, a knife, and soy sauce packets (lifted from the friendly sushi stand, in the commissary.)  Finally, in the 23^rd state, we created the following, uber-cheap, low-fat, high-protein, delicious combination of flavors.  =)

Necessities:  (With uber-informative links from my favorite website!)

-          Soy Sauce (I use low-sodium Kikkoman’s)  <-- Flavor  =)

-          Coconut Oil  <-- GOOD fat!  Eliminates BAD fat!

-          2 Green Peppers (Diced or sliced) <-- Vitamins/minerals

-          1 Can Garbanzo Beans  <-- Protein and more vitamins

-          1 Onion (Diced or sliced) <-- Vitamins/enzymes/immune support

-          4 Garlic cloves, minced/crushed <-- Immune system booster/enzymes

-          Brown Rice, cooked (1-2 cups) <-- Rice + bean = Complete protein

Optional:

-          Carrots (About 1 cup?  Diced, sliced, grated, whatever) <-- Vitamins galore

-          Mushrooms (8 oz, sliced)  <-- Great source of copper

-          Water Chestnuts (1 small can) <-- They add nice texture, haha

-          Celery (2 stalks, sliced/diced) <-- Great source of GOOD sodium/crunch

This time, I used the following combination of foods

First, dice the onions and carrots (if using carrots) and saute them in coconut oil...

Then, when they are partly cooked, add the garlic and green peppers...

Here, I add the mushrooms (I don't like mushy veggies, so I cook them only a bit) and the soy sauce, and put the lid on so it can all steam a bit, on medium-low...

Then I add the garbanzo beans (they're already cooked - they just need to warm up)

And the water-chestnuts (or celery, if you're using that - it adds a great "crunch")...

Fill the bowls with some rice... maybe 1/3 full?

And ta-da!  Delicious, nutritious, adaptable, and WAY affordable.  =)  Makes about 4-5 servings.

(Snowmen salt-and-pepper shakers are optional)

PWOC Couscous Recipe

This post is for the ladies of PWOC who, despite my insecurity over bringing “healthy” food to a kickoff event, kindly bestowed many affirmations upon me and even *gasp* asked for the recipe!  (Maybe they were just humoring me, and won't ever see this post, but it helps my ego to think they might, hehe.)

So, in honor of my fellow military wives, who shop at the same commisary as I, here is what you ate earlier:

-          2 boxes of “Near East” couscous (found near the rice) – I used one box of “Garlic/Olive Oil” flavor, and one box of “Toasted Pine Nut” flavor
-          2.5 Cups of Water w/ a TBSP of chicken “Better than Bouillon” (or bouillon cube)

-          1 package of pine nuts (if you want – they’re in the normal “nut” section)

-          1 Green Pepper, diced

-          Parmesan (grated, to taste)- we buy the actual cheese and grate it, to save money, but any kind would work, I think

-          Mrs. Dash (original flavor, to taste)

-          Lawrys Seasoned Salt (to taste)

-          Coconut or olive oil (2-3 TBSP - don't worry, it's a "good" fat)

Ok, so bring the water/bouillon to a boil,along with 2 TBSP oil, then remove from heat and add the couscous (just like the side of the box instructs).  Toast the pine nuts (if desired) in a frying pan with coconut/olive oil, or on a cookie sheet (lower fat option) – but beware; they burn.  Fast. 

Fluff the couscous with a fork, after ten minutes or so of “setting” and then add the pine nuts, the green pepper, the parmesan, salt, and Mrs. Dash.  (I probably used about ¼ cup of grated parmesan, two shakes of the Mrs. Dash, and one shake of the salt.)

Of course, you can change the ingredients – I often do.  Add minced onions, mushrooms, grated carrots, chopped celery, peas, corn, roma tomatoes, garlic, ginger, pretty much ANY vegetable or spice.  Whatever sounds good!

For example, tonight I had a tad of leftover couscous salad.  Not enough for dinner, but too much to toss out...

SO, I added a can of (drained) pinto beans, and the “tops” of three peppers (chopped, for a little extra substance  =)), then stuffed the peppers full, and topped with cheese...

I put them, uncovered, in a dish in the oven (with a smidge of water in the bottom) and baked for 30 minutes on 350 degrees.

 ... YUM!

On Food

I swear, most days, we would not eat if I didn't have a crockpot.  It is my friend.  It makes providing food for my always-hungry, super-athletic husband unbelievably easy.  So, many recipes claim to be "easy" - and are so totally not easy.  I hate those.

Plus, most of those are junky, and I want our food be highly nutritious.  As my mom says, "You want your food to be 100% useable.  White pasta is not very usable - your body can only use a small portion.  So, your body will say, 'Awesome, thanks for all this unnecessary extra; I'll store it as fat for later, in case you start starving me.'  And serial dieting perpetuates the cycle; your body will always fear the next starvation period."

(My mom is smart about food.  I love nutrition because of her.)

She also is a bit of a cheapskate.  She loves saving money.  So do I.  Coupons combined with clearance prices delight my very soul.  And I resent fake sales.  10% off?  Really?  A whole $0.09182 cents off?  Oh, you're so generous, Mr. Grocery Man!

No, I wait for real deals, (50-70% off is my usual threshold) and I try to use alot of cheap ingredients - fillers, you might say.  Rice and beans and potatoes and onions and carrots and so on.  I also love store brand products (within reason), and whatever is on the clearance rack  =) 

This focus on saving money also helps us accomplish our secondary goal of eating as many natural, organic, local, hormone-and-chemical-free products as possible.  We used to eat all organic, but we lived in a city then, where my couponing ability actually benefitted us, because there were options.  Now?  Fewer options.  Alot fewer.

But, after a few adjustments, I like the balance we've found recently.  And friends keep asking for my recipes, knowing that they are (a) easy (b) super-nutritious (c) cheap (d) delicious.  We don't believe in nasty-tasting food.  Healthy food should taste BETTER than cruddy food.  We don't eat things that taste like weeds-just-sprayed-with-roundup.  That's gross.  And when we buy a box of "healthy" crackers, if it tastes like sawdust, we throw it out.  Even tho' we're cheapskates.  Seriously.  It must be yummy.

So, every Thursday, I will post a recipe here. 

I decided to do this on Thursday because, if you're like us, by then any and all weekend leftovers are gone, you're fatigued and uninspired and tempted just to order pizza.

But, don't!  My recipes are better than pizza.  *wink*