2 lb organic potatoes (1.00)
5 oz cheddar cheese, shredded (0.63)
1 onion (0.15)
2 c. nonfat milk (from dried) (0.30)
2 T butter (0.13)
2 T flour (0.01)
salt and pepper
8 servings, 0.28 each
Slice potatoes in food processor. Saute onion in butter until it begins to brown. Add flour and cook a few minutes. Slowly add milk, stirring regularly. Add potatoes. Bring to boil. Add all but 1/4 c. cheese. Stir to blend. Add salt and pepper to taste.
Pour into greased baking dish. Bake, uncovered, at 375F for 1 hr. Cover and bake 20 min. Add remaining cheese & bake 5 mins until melted.
Monday, March 31, 2008
Weekly Meal Plan
Monday:
B: oatmeal (0.15), 5 dates (0.16), 1 oz cheese (0.31)
S: chips (free), 2 BIG cookies (free), tea (free)
L: 1/2 c rice (0.11), 1/2 c black beans (0.06), 1/4 c salsa (0.25), chicken from Simple Meals (1.40), 2 potato/beet/carrot latkes (0.11)
S: pear (0.37)
D: salad, 2 olives (0.07), dressing (0.10), blue cheese (0.19), 1 oz chicken (0.37), au gratin potatoes (0.28), tortilla chips (0.30), guacamole (0.37), salsa (0.20)
S: 1 c milk (0.20), apple strudel (1.33)
Total: $6.33 + 1.43 (CSA) = $7.76
Wine: 0.43
Tuesday:
B: English muffin (0.28), margarine (0.03), strawberries (0.55), tea (free)
L: celery (0.26), 1 T peanut butter (0.07), au gratin potatoes (0.28)
D: 1 c rice (0.11), 1/4 of shrimp creole from Simple Meals (3.50), asparagus (CSA), milk (0.20), guacamole (0.20), apple strudel (1.33)
snacks: cookie (free), yogurt (0.13), pineapple (0.20), chips (0.30), salsa (0.25)
Total: $7.69 + 1.43 = $9.12
Wine: 0.43
Wednesday: (feeling really sick today)
B: English muffin (0.28), margarine (0.03), 1 slice havarti (0.25)
L: rice (0.11), shrimp (3.50)
D: salad (CSA), blue cheese (0.25), dressing (0.20), chicken (0.20), 3 slices TJs bbq chicken pizza (1.12), three crackers (0.30), hummus (0.21), caponata (0.23)
Snacks: granola bar (0.15), chips (free), celery (0.13), peanut butter (0.07), radishes (CSA)
Total: $7.03+ 1.43 (CSA) = $8.46
Sodas: 0.60
Thursday (home sick today)
B: English muffin (0.28), margarine (0.03), 1 slice havarti (0.25), 1 cage free egg (0.32)
L: 2 slices wheat bread (0.24), 1 T peanut butter (0.07), 1 T jam (0.06), 3 crackers (0.30), hummus (0.21), caponata (0.23), milk (0.20), 4 mini-cookies (0.23)
D: roasted potatoes (0.20), 1/6 of chile rellenos from Simple Meals (2.33)
S: tea (2 tea bags): 0.35, tortilla chips (0.30), salsa (0.25), milk (0.20), cookies (0.46)
Total: $6.51 + 1.43 (CSA) = $7.94
soda: 0.60
B: oatmeal (0.15), 5 dates (0.16), 1 oz cheese (0.31)
S: chips (free), 2 BIG cookies (free), tea (free)
L: 1/2 c rice (0.11), 1/2 c black beans (0.06), 1/4 c salsa (0.25), chicken from Simple Meals (1.40), 2 potato/beet/carrot latkes (0.11)
S: pear (0.37)
D: salad, 2 olives (0.07), dressing (0.10), blue cheese (0.19), 1 oz chicken (0.37), au gratin potatoes (0.28), tortilla chips (0.30), guacamole (0.37), salsa (0.20)
S: 1 c milk (0.20), apple strudel (1.33)
Total: $6.33 + 1.43 (CSA) = $7.76
Wine: 0.43
Tuesday:
B: English muffin (0.28), margarine (0.03), strawberries (0.55), tea (free)
L: celery (0.26), 1 T peanut butter (0.07), au gratin potatoes (0.28)
D: 1 c rice (0.11), 1/4 of shrimp creole from Simple Meals (3.50), asparagus (CSA), milk (0.20), guacamole (0.20), apple strudel (1.33)
snacks: cookie (free), yogurt (0.13), pineapple (0.20), chips (0.30), salsa (0.25)
Total: $7.69 + 1.43 = $9.12
Wine: 0.43
Wednesday: (feeling really sick today)
B: English muffin (0.28), margarine (0.03), 1 slice havarti (0.25)
L: rice (0.11), shrimp (3.50)
D: salad (CSA), blue cheese (0.25), dressing (0.20), chicken (0.20), 3 slices TJs bbq chicken pizza (1.12), three crackers (0.30), hummus (0.21), caponata (0.23)
Snacks: granola bar (0.15), chips (free), celery (0.13), peanut butter (0.07), radishes (CSA)
Total: $7.03+ 1.43 (CSA) = $8.46
Sodas: 0.60
Thursday (home sick today)
B: English muffin (0.28), margarine (0.03), 1 slice havarti (0.25), 1 cage free egg (0.32)
L: 2 slices wheat bread (0.24), 1 T peanut butter (0.07), 1 T jam (0.06), 3 crackers (0.30), hummus (0.21), caponata (0.23), milk (0.20), 4 mini-cookies (0.23)
D: roasted potatoes (0.20), 1/6 of chile rellenos from Simple Meals (2.33)
S: tea (2 tea bags): 0.35, tortilla chips (0.30), salsa (0.25), milk (0.20), cookies (0.46)
Total: $6.51 + 1.43 (CSA) = $7.94
soda: 0.60
Saturday, March 29, 2008
Saturday Smoothie
Today I ate some homemade bread with cheese for breakfast and went for my 45 min run (I am training for a 10k). When I came back, I felt like a smoothie. This might be a Saturday tradition.
I have a very complicated recipe from Dr. Sears nutrition book "The Healthiest Kid in the Neighborhood". I didn't have half the ingredients, so I used what I had.
1/2 c. canned pineapple
6 strawberries
1 c. frozen blueberries
1/2 of a banana
1/3 c. yogurt
2 T. peanut butter
enough canned pineapple juice for a good consistency
Blend. We shared this, and it was really good. You could smell the peanut butter & feel it on your tongue. Of course now I'm out of frozen blueberries.
I have a very complicated recipe from Dr. Sears nutrition book "The Healthiest Kid in the Neighborhood". I didn't have half the ingredients, so I used what I had.
1/2 c. canned pineapple
6 strawberries
1 c. frozen blueberries
1/2 of a banana
1/3 c. yogurt
2 T. peanut butter
enough canned pineapple juice for a good consistency
Blend. We shared this, and it was really good. You could smell the peanut butter & feel it on your tongue. Of course now I'm out of frozen blueberries.
Ginger Sauteed Carrots
These are a vegetable that my toddler ate gladly this week (but not two weeks ago, you just never know). He also ate roasted cauliflower and spinach balls this week too. Our pediatrician just said you have to make sure he gets a balanced week - give up on the balanced meal. So we add pumpkin to his oatmeal too. (Take a can of pumpkin puree, not the pie filling. Freeze in an ice cube tray. One cube per bowl of oatmeal.)
This recipe is adapted from Fine Cooking to be a little healthier, and to make a heartier portion.
Ginger Sauteed Carrots
1 T. maple syrup (0.12)
Juice of 1 lime (0.15)
1 T. butter (0.08)
1 T. extra virgin olive oil (0.10)
2 lb. carrots, peeled, trimmed, and cut into sticks about 2-3 inches long & 1/2 inch wide. (0.78)
salt
1 T minced fresh ginger (I use stuff in the jar) (0.25)
Total: $1.48 for about three large servings. The carrots really shrink down and they are yummy.
Mix maple syrup, lime juice, and 1 T water in a bowl. Set aside.
In a straight-sided saute pan (I use nonstick), heat the oil on medium-high. Add the carrots & sprinkle with salt (1/2 tsp, maybe less). Toss to coat carrots with the oil. Cook, stirring occasionally at first and then more frequently, until most of the carrots are well-browned and tender. In my experience, this takes 10-15 mins (but the recipe says 6-9). If they start to burn, reduce the heat.
Reduce heat to low. Add ginger and butter & cook, stirring, until butter has melted & ginger is fragrant, about 30 - 60 sec. Add maple syrup mixture & cook, stirring constantly, until a glaze has formed on the carrots (about another minute).
This recipe is adapted from Fine Cooking to be a little healthier, and to make a heartier portion.
Ginger Sauteed Carrots
1 T. maple syrup (0.12)
Juice of 1 lime (0.15)
1 T. butter (0.08)
1 T. extra virgin olive oil (0.10)
2 lb. carrots, peeled, trimmed, and cut into sticks about 2-3 inches long & 1/2 inch wide. (0.78)
salt
1 T minced fresh ginger (I use stuff in the jar) (0.25)
Total: $1.48 for about three large servings. The carrots really shrink down and they are yummy.
Mix maple syrup, lime juice, and 1 T water in a bowl. Set aside.
In a straight-sided saute pan (I use nonstick), heat the oil on medium-high. Add the carrots & sprinkle with salt (1/2 tsp, maybe less). Toss to coat carrots with the oil. Cook, stirring occasionally at first and then more frequently, until most of the carrots are well-browned and tender. In my experience, this takes 10-15 mins (but the recipe says 6-9). If they start to burn, reduce the heat.
Reduce heat to low. Add ginger and butter & cook, stirring, until butter has melted & ginger is fragrant, about 30 - 60 sec. Add maple syrup mixture & cook, stirring constantly, until a glaze has formed on the carrots (about another minute).
Monday, March 24, 2008
Weekly menu plan
So, I occasionally calculate how much my cheap meals cost me. I've been doing this for years, since I really started cooking and getting into cooking cheaply and healthfully. And I can eat the cheaper meals more often. I've started posting the cost per serving on here, honestly, so I don't have to do the math each time. I'm lazy. I'd rather look it up. I can't tell you how many times I've calculated the cost of a bean burrito. Sure, prices of tortillas are going up, but it's a small adjustment to make.
Also, I've been on and off weight watchers, and it's good to keep a record of what I'm eating. I don't post points values here, but I can easily look back and see if I'm getting my fruits and veggies, and if I'm hitting the chocolate too hard.
I was inspired to start posting meals and cost from reading other blogs like cheaphealthygood.blogspot.com and Path to Freedom Journal. I finally hit upon a way to include my CSA cost. Rather than try to estimate each week how much $ to assign to each food, I just set out a certain amount per week. We pay $20/week, so that's $10 per person (don't count the 2-year old) or $1.43 per day. Anything I get from the CSA is "free" and I just tack on that amount.
What's not included here generally is what my husband and toddler are eating. That's too much work!
Monday: ($ values are for one person)
B: bagel (0.33), cream cheese (0.12), milk (0.20)
L: leftover ravioli (me), leftover roast beef (Mike), roasted veggies (beets, turnips, fennel, onion, garlic - all from CSA except onion (0.20) & garlic (0.10).
D: lentil barley stew (0.13), salad (0.30), rosemary focaccia (0.33), milk (0.20)
snacks: clementines (CSA), banana (0.20), dates & cheese (0.40), kale balls (0.10)
tortilla chips (0.20), salsa (0.25), tea (free), 1/2 cinnamon roll (free)
chocolate (0.40), soda (0.25)
3.71 + $1.43/day (CSA cost) = $5.14
Tuesday:
B: bagel (0.33), cream cheese (0.12), milk (0.20)
L: faux crab sandwich (me)(0.66), leftover roast beef (Mike), spaghetti squash (CSA) with pesto (CSA) and olives (0.15), avocado (free!), tortilla chips (free)
D: lentil barley stew (0.13), salad (0.30), rosemary focaccia (0.33), milk (0.20)
snacks: clementines (CSA), banana (0.20), kale balls (0.10), 1/2 c homemade yogurt (0.13), 1/2 c canned pineapple (0.20), chocolate (0.40) , couple of mini-cookies (6) from TJ's (0.30)
$3.75+ $1.43/day (CSA cost) = $5.18
beer: $1.50
Wednesday:
B: bagel (0.33), cream cheese (0.12), tea (free)
L: faux crab sandwich (me)(0.66), PB&J (Mike)(0.39), kale balls (0.10), 1/2 avocado (free!!)
D: grilled cheese (0.20), ketchup (0.06), salad (0.30)
snacks: clementines (CSA), banana (0.20), 1/2 c homemade yogurt (0.13), 1/2 c canned pineapple (0.20), granola bar (0.08)
$2.43 + $1.43/day (CSA cost) = $3.86
glass of two buck chuck: $0.43
Thursday:
B: homemade wheat bread (0.10), 1 T light margarine (0.03), 1/2 oz swiss (0.19), 4 dried dates (0.15), tea (free), soda ($1.25)
L: 1/2 PB&J (0.20), lentil barley stew (0.10), kale balls (0.10), 1/2 avocado (free!)
D: 1 c. tortellini (0.38), diced tomatoes (0.22), ginger sauteed carrots (0.41), milk (0.20), 6 mini cookies (0.34)
snacks: clementines (CSA), pear (0.40), 1/2 c homemade yogurt (0.13), 1/2 c canned pineapple (0.20), granola bar (0.08)
$2.91 + $1.43/day (CSA cost) = $4.34
soda: 1.25
glass of two buck chuck: $0.43
Friday:
B: homemade wheat bread (0.10), 1 T light margarine (0.03), strawberries (CSA), 1c milk (0.20)
L: out with my sweetie, $9.48
D: 1 c. tortellini (0.38), diced tomatoes (0.22), ginger sauteed carrots (0.20), kale balls (0.10), milk (0.20), roasted cauliflower (CSA), 6 mini cookies (0.34)
snack: peanuts (0.13), clementines (CSA)
$1.90+ $1.43/day (CSA cost) = $3.33
dining out: $9.48
beer: $1.50
Saturday:
B: homemade bread (0.10), 1 T margarine (0.03)
S: smoothie (0.33) see recipe below
L: birthday party, free
D: 3 autumn latkes (0.17), 1 c tortellini pasta (0.38)
Total: $1.01 + 1.43 (CSA) = $2.44
1/2 beer: 0.75
2 sodas: 0.60
Smoothie:
1/2 c. canned pineapple with some of the juice (0.20)
1/2 c. frozen blueberries (0.50)
handful of strawberries (CSA)
1/2 banana (0.10)
2 T peanut butter (0.06)
1/2 c. nonfat homemade yogurt (0.13)
3 servings at 0.99, or 0.33 each
Sunday:
B: oatmeal (0.15)
brunch after the walk: $15
S: 1/2 pear (0.20), crackers (0.30), apple strudel (1.33)
D: beans & rice (0.30), leftover burrito (0), 2 latkes (0.11), chips (0.20), guacamole (0.44) - 1/7 of pkg
total: 3.13 + 1.43 (CSA) = $4.46
meal out: $14
wine: 0.43
never did eat this snack:
D: 2 crackers (0.20), 1T hummus (0.19), 1 T caponata (0.23)
Also, I've been on and off weight watchers, and it's good to keep a record of what I'm eating. I don't post points values here, but I can easily look back and see if I'm getting my fruits and veggies, and if I'm hitting the chocolate too hard.
I was inspired to start posting meals and cost from reading other blogs like cheaphealthygood.blogspot.com and Path to Freedom Journal. I finally hit upon a way to include my CSA cost. Rather than try to estimate each week how much $ to assign to each food, I just set out a certain amount per week. We pay $20/week, so that's $10 per person (don't count the 2-year old) or $1.43 per day. Anything I get from the CSA is "free" and I just tack on that amount.
What's not included here generally is what my husband and toddler are eating. That's too much work!
Monday: ($ values are for one person)
B: bagel (0.33), cream cheese (0.12), milk (0.20)
L: leftover ravioli (me), leftover roast beef (Mike), roasted veggies (beets, turnips, fennel, onion, garlic - all from CSA except onion (0.20) & garlic (0.10).
D: lentil barley stew (0.13), salad (0.30), rosemary focaccia (0.33), milk (0.20)
snacks: clementines (CSA), banana (0.20), dates & cheese (0.40), kale balls (0.10)
tortilla chips (0.20), salsa (0.25), tea (free), 1/2 cinnamon roll (free)
chocolate (0.40), soda (0.25)
3.71 + $1.43/day (CSA cost) = $5.14
Tuesday:
B: bagel (0.33), cream cheese (0.12), milk (0.20)
L: faux crab sandwich (me)(0.66), leftover roast beef (Mike), spaghetti squash (CSA) with pesto (CSA) and olives (0.15), avocado (free!), tortilla chips (free)
D: lentil barley stew (0.13), salad (0.30), rosemary focaccia (0.33), milk (0.20)
snacks: clementines (CSA), banana (0.20), kale balls (0.10), 1/2 c homemade yogurt (0.13), 1/2 c canned pineapple (0.20), chocolate (0.40) , couple of mini-cookies (6) from TJ's (0.30)
$3.75+ $1.43/day (CSA cost) = $5.18
beer: $1.50
Wednesday:
B: bagel (0.33), cream cheese (0.12), tea (free)
L: faux crab sandwich (me)(0.66), PB&J (Mike)(0.39), kale balls (0.10), 1/2 avocado (free!!)
D: grilled cheese (0.20), ketchup (0.06), salad (0.30)
snacks: clementines (CSA), banana (0.20), 1/2 c homemade yogurt (0.13), 1/2 c canned pineapple (0.20), granola bar (0.08)
$2.43 + $1.43/day (CSA cost) = $3.86
glass of two buck chuck: $0.43
Thursday:
B: homemade wheat bread (0.10), 1 T light margarine (0.03), 1/2 oz swiss (0.19), 4 dried dates (0.15), tea (free), soda ($1.25)
L: 1/2 PB&J (0.20), lentil barley stew (0.10), kale balls (0.10), 1/2 avocado (free!)
D: 1 c. tortellini (0.38), diced tomatoes (0.22), ginger sauteed carrots (0.41), milk (0.20), 6 mini cookies (0.34)
snacks: clementines (CSA), pear (0.40), 1/2 c homemade yogurt (0.13), 1/2 c canned pineapple (0.20), granola bar (0.08)
$2.91 + $1.43/day (CSA cost) = $4.34
soda: 1.25
glass of two buck chuck: $0.43
Friday:
B: homemade wheat bread (0.10), 1 T light margarine (0.03), strawberries (CSA), 1c milk (0.20)
L: out with my sweetie, $9.48
D: 1 c. tortellini (0.38), diced tomatoes (0.22), ginger sauteed carrots (0.20), kale balls (0.10), milk (0.20), roasted cauliflower (CSA), 6 mini cookies (0.34)
snack: peanuts (0.13), clementines (CSA)
$1.90+ $1.43/day (CSA cost) = $3.33
dining out: $9.48
beer: $1.50
Saturday:
B: homemade bread (0.10), 1 T margarine (0.03)
S: smoothie (0.33) see recipe below
L: birthday party, free
D: 3 autumn latkes (0.17), 1 c tortellini pasta (0.38)
Total: $1.01 + 1.43 (CSA) = $2.44
1/2 beer: 0.75
2 sodas: 0.60
Smoothie:
1/2 c. canned pineapple with some of the juice (0.20)
1/2 c. frozen blueberries (0.50)
handful of strawberries (CSA)
1/2 banana (0.10)
2 T peanut butter (0.06)
1/2 c. nonfat homemade yogurt (0.13)
3 servings at 0.99, or 0.33 each
Sunday:
B: oatmeal (0.15)
brunch after the walk: $15
S: 1/2 pear (0.20), crackers (0.30), apple strudel (1.33)
D: beans & rice (0.30), leftover burrito (0), 2 latkes (0.11), chips (0.20), guacamole (0.44) - 1/7 of pkg
total: 3.13 + 1.43 (CSA) = $4.46
meal out: $14
wine: 0.43
never did eat this snack:
D: 2 crackers (0.20), 1T hummus (0.19), 1 T caponata (0.23)
Wednesday, March 12, 2008
Sesame Cashew Pasta - SUPER easy
Here's a fave from my friends in Santa Fe. It's a regular at our house.
12 oz whole wheat spaghetti (0.97) (Trader Joes)
1/2 cup (3 oz) roasted cashews (0.75, large container at Costco)
2 T dark sesame oil (0.20) (TJ's)
1 T olive oil (0.10) (TJs)
2 T rice wine vinegar (0.15) (TJs)
3 T low sodium soy sauce (0.28) (TJs)
2 large cloves garlic (0.10)
3/4 tsp crushed red pepper flakes (0.02)
1/3 c. water
1 bunch cilantro (0.79)
Cook pasta. Blend all other ingredients in blender, and toss with pasta.
Total is $3.36 for 6 1-cup servings. Garnish with extra cashews.
Without extra garnish that's 0.56 per serving. Leftovers are better with extra soy sauce to moisten.
Bigger eaters will eat more.
12 oz whole wheat spaghetti (0.97) (Trader Joes)
1/2 cup (3 oz) roasted cashews (0.75, large container at Costco)
2 T dark sesame oil (0.20) (TJ's)
1 T olive oil (0.10) (TJs)
2 T rice wine vinegar (0.15) (TJs)
3 T low sodium soy sauce (0.28) (TJs)
2 large cloves garlic (0.10)
3/4 tsp crushed red pepper flakes (0.02)
1/3 c. water
1 bunch cilantro (0.79)
Cook pasta. Blend all other ingredients in blender, and toss with pasta.
Total is $3.36 for 6 1-cup servings. Garnish with extra cashews.
Without extra garnish that's 0.56 per serving. Leftovers are better with extra soy sauce to moisten.
Bigger eaters will eat more.
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