Number 100003 in the list of things you can do with chickpeas

That's right. They make hummus, curry, salads, even flour, and now....a really tasty summer salad.

We are rapidly riding out the last weeks of the summer, and, unfortunately, the last weeks of cheap, fresh, delicious veggies. The day before yesterday our wonderful neighbor gifted me with a few stems of basil and some fresh tomatoes. Having no proper pasta or meat, this is the rather tasty result. I suggest eating it hot - if you're very hungry right after you're done cooking - or cold - if you're very hungry and it's in the fridge. It's tasty either way!

End of Summer Pasta Salad

1 cup raw orzo or other small noodles $.30
1 large, ripe tomato or 2 small roma tomatoes $.50
1 fresh bell pepper $1
1 green onion $.08
16 oz can of chick peas, drained $.79
2 T of capers or olive rings/quarters $.13
1 tsp minced garlic
2 T olive oil
2 T balsalmic vinegar
1 tsp mustard
salt and pepper
1/3 C shredded fresh basil (if available - if not, use 1tsp dried)
Grated cheese of your choice (to garnish)

Total Cost: $2.80
Servings: 6 generous
Cost per Serving: $.47

To Make

1. Boil water to cook the pasta according to package directions.
   
2. While the pasta is cooking, combine the vinegar, oil, mustard, capers/olives and green onion (sliced thin) in a medium mixing bowl. If you are using dried basil, add it at this point. Next, cut the tomatoes and pepper into chunks. If you like raw bell pepper, add it to the bowl as well as the tomato and the garlic. If not, reserve the bell pepper and garlic until the next step.
   
3. Drain the pasta and add it to the mixing bowl. Toss to coat. Using the same pot you cooked the pasta in, you can quickly sautee the pepper and garlic if you don't care for raw pepper (I chose to do that because I had a home grown bell pepper, which can have a slightly bitter flavor if eaten raw). Also, if you did not have green onion, you could chop up some red or yellow regular onion and fry it with the pepper/garlic at this point.
4. After cooking a minute or two (until just slightly tender, but not soft) add the pepper and garlic to the mixing bowl. Finally, dump in the drained and rinsed chickpeas and the fresh basil, if using. Toss everything to coat it evenly in the dressing.
   
5. Garnish with salt, pepper, and grated cheese. I think Romano or Parmesan would be the best, but we had it with cheddar and it was still delish!

Frugal Tips:

• Use what you have available! We try to stretch as long as possible between grocery trips, and that means leaving no leftover unused in the fridge! We happened to have some chickpeas in a tupperware, so chickpeas it was, but if you have kidney beans or pinto beans, it should work just as well. I'm not sure how it would taste with black beans....if anyone tries it, let me know. This goes for pasta as well. We used orzo because I had it on hand, but I think couscous or bulgar wheat would be interesting and potentially offer more whole grain.
• This should not be frozen, as it contains pasta and fresh veggies, but if you fill a tupperware up to the top and place it in the back of your fridge, I would imagine the vinegar will help preserve it for at least a week.
  

Good luck cooking!

Asian meatballs? Yes. And they're delicious!

The other day my neighbor was nice enough to drop off some corn and tomatoes from his friend's garden. I was out of a lot of things and not sure what to do with them - so I thought perhaps I'd try some homemade meatballs in fresh tomato sauce. It sounded good until I realized I was out of pasta.

After some recipe searching online I decided just to wing it and to make Asian meatballs instead, since we have plenty of rice. The result? Surprisingly tasty!

Asian Meatballs

1/2lb ground turkey $1.25
1/2-3/4 C panko breadcrumbs (you can sub regular breadcrumbs but the texture will be different) $.10
1 egg $.12
1 tsp minced garlic (or 1/2 tsp garlic powder)
1/2 tsp ginger (powder or fresh grated if you have it)
1 tsp soy sauce
1 tsp marmalade (it really works! if you don't have it, sub honey instead)
1 T BBQ sauce

2 C fresh or frozen veggies of choice: Broccoli, peppers, onions (yellow or green), bok choy, carrots, squash, mushrooms, etc. $1.50
3 T BBQ sauce
1 tsp soy sauce
1 T marmalade
2 tsp minced garlic
1 tsp ginger
1/3 C water


1 C rice $ .45

To Make:

1. Whisk the egg, sauces, and spices together in a mixing bowl. Use a flat spatula to combine the turkey with the egg mixture. LAST - mix the bread crumbs in by 1/4 cupfuls, stopping when you have something the consistency of soft playdough.
   
2. Heat 2 T of olive oil in the bottom of a nonstick pan. Make sure the oil is coating the pan evenly (I like to take a piece of paper towel and push it around the pan with my spatula). Shape the meatballs a bit like a thick hamburger patty (don't make them completely round) - I made mine slightly smaller than golf balls - and place them in the pan.
   
3. After a few minutes, use a pair of tongs to flip the meatballs and cook the other side. You want both sides to be browned but the center to still look a bit pink.
   
4. Repeat until all the meat mixture has been used. Set meatballs aside.
   
5. Add 1 T oil to the pan and place oil and any "fryable" veggies in the pan (peppers/onions/mushrooms, etc) Cook for 2 min over medium heat until the veggies have softened slightly. Then add the rest of the sauce ingredients and remaining veggies. At this time you can return the meatballs to the pan, pushing them to the bottom so that they are partially covered by the sauce.
   
6. Place a lid on the pan and allow it to cook for 5-10 minutes, or until the hardest vegetables are fork-done. (you can easily poke a fork into them). NOTE: If you have any thick veggies that are unlikely to cook in this time frame, such as broccoli or carrots, you can place them in a bowl with a few T of water in the bottom and a cover on top and micowave them for a few minutes before adding them to the pan. That way they will be done when the rest of the dish is.
   
7. Just before serving, mix all the ingredients in the pan so they are evenly coated by the sauce. Serve over hot rice. Mmmmm.
   

You CAN do it!

Make piecrust, that is. For as long as I can remember my mother has been making pies - and for only slightly less time than that, I've been "helping." You see, while she cuts the butter into the flour and rolls out the pie dough, I wash, peel, and slice and apples, peaches, or whatever other filling we've decided upon. This is because the two times I attempted to make pie crust it either came out so flaky it wouldn't hold together to be rolled out, or so heavy that it was difficult to cut and impossible to chew once baked.

Now, years later, I have been forced into making a new attempt at pie crust. At first I didn't believe my luck, so I made it a second time before posting it here - not a fluke - I CAN do it! The other day my neighbor dropped off some fresh heirloom tomatoes from his friend's greenhouse and they were so flavorful there was only one thing to do with them - make a fresh tomato tart. There were several problems from the outset. For instance:

- I have a horrible track record with pie crust
- All recipes called for fresh mozzarella, which is a little $$$ and not in my fridge
- I did not have fresh basil, which many recipes also call for

Despite these shortcomings I have successfully made a "Poor mans fresh tomato tart" and it is delicious - taste tested by my husband and neighbor.

Poor Man's Fresh Tomato Tart

Dough
1 C white flour $.10
1/4 C whole wheat flour (you can sub white)$.04
1 stick of butter at refrigerator temp $.50
1/2 tsp salt
1 tsp chopped garlic OR 1 garlic clove, chopped
1 tsp each oregano and basil
generous amount fresh ground pepper
4-5 T ice water

Filling
3 medium sized very ripe tomatoes* $2 (assuming $.99/lb price)
1 C (approximately) shredded cheese $.73
Spices to garnish

Total Cost: $3.37
Number of Servings: 4
Cost per Serving: $.84

To Make:

1. Mix together flour, salt, and spices in a bowl. Then use a knife to cut the stick of butter into 10 or so pieces, and dump them in the bowl. Toss to coat with the flour, then use a pastry cutter or two sharp knives (my approach, I know, it's so "Little House on the Prairie") to cut the butter chunks into the dry ingredients until the mixture resembles coarse crumbs.
2. Measure 4 T of very cold water into the bowl, and squish it in roughly with a spatula. You must measure because it will NOT look like "enough" water when you first put it in. This is because the butter needs to melt slightly before it acts as a liquid component of your dough.
3. Wash your hands well and begin to knead the dough, squishing the more moist parts into a ball and pushing them down into the crumbly mixture. Within a few minutes (use a timer if you're doubtful)the dough will begin to come together as the butter softens from the warmth of your hands. If after 5 minutes of kneading the dough still isn't forming a coherent ball, add the additional 1 T of ice water and knead for another minute. The dough should not be flaky (thats too dry) or sticky (too wet).
4. Wrap the dough in plastic wrap and refrigerate for about 15 minutes - this will make it easier to roll out and get it off your counter while you make the filling. Incidentally, the filling is laughably easy. Just wash your tomatoes and slice them into thin rounds. If necessary, shred the cheese. If you have an electric oven with a long preheat time, you may want to begin heating to 375 degrees F at this time.
5. Use soap and water to clean a section of counter/tabletop and wipe it dry. Then sprinkle flour over the surface and turn the dough out onto it. Dust the dough lightly with flour and use a rolling pin (or wine/beer bottle) to roll it out into a somewhat circular shape. I keep my pie plate right there for perspective - you want the dough circle to be larger than the pie plate by about 2"
6. Transfer the dough circle to the pie plate and press it down so it lines the plate snugly. Now, using a clean pair of scissors, trim the excess dough that hangs over the edge. If you want, you can roll that dough out again and cut it into fun shapes to decorate the top of the tart (stars, hearts, letters, etc).
7. If you would like the edges of your tart to look more fancy, try some of these tips: http://www.recipetips.com/kitchen-tips/t--813/decorative-pie-crust-edges.asp
8. Build your tart! Place a layer of tomato slices on the bottom, then cover them with about 1/2 the cheese. Layer again, and this time make the tomatoes look nice - you can do a pinwheel shape, lines, etc. Top with the rest of the cheese, then some fresh ground pepper and spices to make it attractive. If you have Parmesan cheese, you can also put a few shakes on top to add another flavor.
9. Bake at 375 degrees F for about 30 min, or until the edges of the pie crust are beginning to brown and the cheese is bubbly. Beware - it smells SO good you will want to tear it apart while its still hot, but it will cut much better after sitting to cool for an hour or so.

Frugal Tips:

> I calculated the cost of this recipe based on tomatoes that cost $.99/lb, but so many people are up to their ears in tomatoes this time of year, you may be able to get some at a friend's house (or your own back yard!)for free or a farmer's market for a cheaper price. ALWAYS use fresh, ripe tomatoes that SMELL like tomatoes for this recipe, or it will come out bland.
> Whenever I run the oven I try to make two things at once to save on energy. Last week when I made pizza I popped some healthy brownies in there too - I'll try to dig up that recipe sometime soon.
> This pie will keep for several days in the fridge, but I do not recommend freezing it - the tomatoes will lose their texture.

Good luck - its worth it! Although this post makes it seem like a big ordeal, by the second time I made it I think it took 10 mins to make the dough, about 20 min to make the filling/fill the tart, and 30 min to bake it. 1 hour of time, but 30 min was not active. You CAN do it!

Perfect Pizza Pies!

Somehow in the month of July we ended up eating out at our local pizza place 2....maybe 3 times. I know! Not a good way to stay on budget, but there were people visiting and special occasions, and - you get the idea. Then there was vacation, and now here I am in August, feeling particularly pizza deprived (like that alliteration?). Luckily for me, the past year or so of experimentation is beginning to pay off. I now have developed a combination of ingredients that makes a pizza A. cheap, B. healthy, and C. tasty! Try it and see if you don't agree.

Basic Pizza Dough

1.5 C white flour $.15
1 C whole wheat flour $.15 (you can substitute all white flour if you don't have it)
1 C very warm water
.5 tsp salt
1 T olive oil
1 tsp each basil and oregano (or 2 tsp "Italian spice blend")
1 T sugar
2.5 tsp yeast (or one pre-measured yeast packett)

To Make:

• With a bread machine (dust it off if you have one - it's worth it for this dough!): Place the warm water in first, to warm the pan slightly. Then add the salt, sugar, and yeast. If you have fast acting yeast it's ok to add the remaining ingredients immediately and start the "dough" cycle. If not, you may want to let the yeast sit in the water for a minute or two until it begins to foam before adding the rest of the ingredients. Allow the machine to mix and then rest (one cycle - usually the dough setting has several cycles of mixing and resting). Check on the dough after 15 min or so of resting. When it has risen to twice it's size, it is ready to use. Turn off the machine and let it sit until you are ready to make the pizza.
• Without a bread machine: Place warm water in a mixing bowl (glass or pottery is better than metal in this case because it will hold the heat longer) and add salt, sugar, and yeast. Allow it to sit for a few minutes in a draft free place (the microwave works well, although you must be sure no one turns it on because you will nuke the yeast!) until it begins to get foamy on the surface. Add the spices, oil, and flour about .5 C at a time, combining the mixing with a flat backed spoon or spatula. When the dough gets too sticky and begins sticking to the spatula, wash your hands, powder them with flour, and combine the last bit of flour by hand. Knead a few minutes until there are no more dry or wet pockets. The dough should feel somewhat elastic and not be too sticky or flaky (adjust for each with tiny amounts of dry or wet ingredients as warranted). Cover the dough with plastic wrap or a damp (with warm water) kitchen towel and allow it to rise in a draft free place (in the winter I place mine on top of the preheating oven - the warmth is perfect for the yeast!).

Possible Pizza Toppings

The Classic

.5 C red sauce $.20
1 T white sugar
2 tsp minced garlic or 1tsp garlic powder
1/3 C each chopped peppers and onions (frozen is fine - you could also sub broccoli, black olives, or mushrooms for a small price difference) $.24
.5 C ground meat (cost is for turkey) $.45
1 C shredded cheese (any mix is fine as long as it has some mozzarella) $.73

Total Cost (including basic dough): $1.92

Servings: 4 (2 medium slices each)

Cost Per Serving: $.48

The Hawaiian

.5 C red sauce $.201 T white sugar
1/2 C diced onion (again, frozen is easiest) $.12
2/3 C canned pineapple rings, cut into pieces $.66
1/2 C slices of ham cut into strips (deli "ends" are the best for this, look for them in the case by the deli or ask an employee) $.33
1 C shredded cheese (any mix is fine as long as it has some mozzarella, but cheddar goes nicely with this pizza) $.73

Total Cost (including basic dough): $1.91

Servings: 4

Cost Per Serving: $.48

The Summer Pizza

.5 C red sauce $.20
1 T white sugar
2 tsp diced garlic OR 1 tsp garlic powder
1 medium sized RIPE tomato, sliced thin $.50
1 C assorted fresh veggies sliced thin (summer squash, zucchini, bell pepper, onion, broccoli, mushrooms - olives or artichoke hearts are great too) $.50
1 C shredded cheese (mozzarella mix) $.73
2 T Parmesan cheese $.09

Total Cost (including basic dough): $2.12

Servings: 4

Cost per Serving: $.53

Tips for Assembling the Pizza

• No matter what kind of pan you have (metal cookie sheet/pizza stone) you will want to grease the pan with olive oil first. I use a scrap of paper towel to do this, and then wipe my hands with the paper towel so they are greased for handling dough. Usually the dough is stretchy enough that I never use a rolling pin, I just gather it up into a ball and plop it in the center of the pizza stone, and then use the heel of my hand to press it out into a large circle.
• Always smooth the sauce on first, then sprinkle a little sugar on top. This is the key step that most people miss and can't figure out why their pizza doesn't taste like take out - the take out sauce is sweetened with high fructose corn syrup!
• Don't over do it on the toppings. Some toppings can overlap, but as a general rule you want no more than 1" thick of toppings (including cheese) before baking, or the pizza will come out soggy in the center and crunchy on the crust.
• I bake my pizzas at 350 degrees F for about 30 min - more if there are lots of raw toppings. The pizza is done when the cheese is bubbly and starting to brown, and the edges of the crust have been browned.
• Speaking of raw toppings - most recipes recommend cooking the toppings before hand. You can do that if you want, but I don't have the time! Basically, if the pieces are small enough they will cook along with the pizza - that includes raw meat, but for a 35min pizza, the meat needs to be in pieces smaller than a nickel and not too thick.
• Don't have the time or the patience for home made pizza dough? You're missing out, but there are some alternatives I have done in the past.
• Use bagels, open faced french bread, or even tortillas as your pizza dough! Note: For these you MUST cook the toppings beforehand, because they only cook until the cheese is melted.

Ok, that's enough of a novel for me. Try these and see if you don't get your take out pizza fix! (also - what a great racket to be in, making pizzas! The local place charges $14-$20 for a large pizza, depending on the toppings. I think I could top a homemade pizza with lobster and Fillet Mignon and not come close to that price!)

Not too shabby...

DIY asian potstickers!



So the other day when my good friend was over I was perusing the isles of a local natural foods store for quick dinner ideas when a bag of frozen pot stickers caught my eye. $2.50 for fifteen potstickers, which boasted tasy ingredients such as ginger and mushrooms. The price seemed acceptable (though obviously not as cheap as making them at home), but when I flipped the package over I found there was 750mg of sodium PER SERVING. Uck!



But homemade potstickers must be super complicated and take LOADS of time, right? All that dicing and frying. Well....yes. You're right. Unless you make them my cheating way.



DIY Asian Potstickers

1 c broccoli slaw OR any of the following, diced: peppers, mushrooms, carrots, broccoli, cabbage $.85

2 green onions, snipped $.10

1/2 block of tofu $.75

1 T soy sauce

1 tsp grated fresh or ground dried ginger

1 tsp Thai fish sauce (optional)

1tsp Mirin (sweet Japanese wine) OR maple syrup OR honey

2 c flour $.20

1/2 c warm water

Total cost: $1.90 - with sides of rice ($.40) and steamed veggies ($1) - $3.30

Number of Servings: 4 generous

Cost Per Serving: $.83

To Make:

1. Place the flour in a large mixing bowl and add the water. Combine roughly using a flat spatula, then wash your hands and knead the dough by hand until it forms a non-flakey ball. This may take up to 5 mins of continuous kneading. If it still seems too dry, add a tsp of water, then re-knead for another minute or two. Likewise, if it seems too wet, add a dash of flour and re-knead. When the dough has formed a coherent ball, cover it with a damp paper towel (or kitchen towel, if you prefer) and allow it to sit at room temperature.
2. To prepare the dumpling filling, place the broccoli slaw or the diced veggies of choice in a microwavable bowl. Add the tofu (diced) soy sauce, fish sauce, ginger, and mirin/honey/maple syrup. cover the bowl with plastic wrap or a microwave-safe plate and microwave 2-3 min on high (depending on the oomph of your machine).
3. To make the dumplings: remove the dough from its resting place beneath the towel and knead it once more for good measure. It should have a texture similar to firm molding clay. Speaking of molding clay, use your hands to roll out the dough into that so familiar "this child is not destined to be an artist" shape - a "snake." Your snake should be about 10" long and 2-3" in diameter. Cover again with the damp towel.
4. Lightly flour the working surface and slice a 1" thick round off the end of the dough "snake." Using a rolling pin or heavy glass (or, if you're lazy like me, your fingers), roll the dough out into a circle about 4-5" in diameter. Then take a SMALL spoonfull of filling and place it in the middle of the dough, pushed to one side. What you want to be able to do is fold the dough in half over the filling - like a taco - and still have borders of the circle to press together. THE KEY TO GETTING DUMPLINGS TO STICK TOGETHER is to get the dough edges you are trying to join together only slightly wet. That's why I use a spoon to get the filling into the middle, so that my hands are dry when I pull the dumpling together. Here's a step by step using square wonton wrappers, but you get the idea: http://indirectheat.blogspot.com/2009/12/chinese-pork-dumplings.html
5. To cook the dumplings you can do one of 3 things: Boil them (Chinese way), steam them (Japanese way), or fry them (the "I have a lot of time and/or am not too hungry" way). I chose to steam them, because I have a vegetable steamer and why the heck not! If you use a steamer, take a piece of paper towel soaked in oil and rub it over the steamer surface, because these dumplings can be sticky. Steam, boil, or fry in oil until the skin appears translucent rather than white - about 5 mins.
6. To serve, mix soy sauce with honey or maple syrup. Possible sides are white rice and steamed veggies (bok choy, broccoli, spinach, whatever's on sale).

Don't be afraid - this recipe looks complicated, but once you've tried it you'll get the idea of how to adapt it to your ingredients and your kitchen. It took about 1hr the first time I did it, but it now only takes me 40 mins. 40 mins for healthy, cheap, homemade asian food?! I'll take it! I'll take two! ;-) Good luck.

Clean out the fridge - it's cornbread casserole!

Since I have been procrastinating on actual cooking for the past week (read: 100+ degree temps and mostly salads or grilling) I was left with an odd assortment of food in my fridge yesterday.

sour cream
eggs
cheese
green onions
applesauce
cottage cheese
butter/other condiments

in the freezer I had a full package of ground turkey and some odds and ends for frozen vegetables. No bread/taco shells/wraps....hmmmm. Here's what I came up with after raiding the pantry for a box of cornbread mix. (and its not too unhealthy!)

Clean out the Fridge Cornbread Casserole

1 box cornbread mix $.50
eggs for cornbread mix $.20
water for cornbread mix
1/2 lb ground meat $1
1/2 c frozen diced onion $.10
1/2 c frozen diced peppers $.12
1/2 c frozen corn $.10
1/2 can diced tomatoes (mostly drained) $.37
1 tsp diced garlic (fresh or dried)
1 tsp chili powder
1 tsp sugar
2oz shredded cheddar cheese $.27
1/2 c salsa $.50
sour cream (optional)
1 green onion (optional)

Total Cost: $3.16
Servings: 4
Cost Per Serving: $.79

To Make:

Way #1

1. Combine corn mix ingredients and bake corn bread in a bread machine or oven.
2. Heat a little olive oil in a pan and add the garlic, meat, peppers, onions, and corn. Cook over medium heat until the meat is browned.
3. Add drained tomatoes, sugar, and chili powder. Cook about 5 min, simmering, to allow flavors to combine.
4. Slice corn bread and place 2 slices in the bottom a bowl. Spoon skillet mixture on top. Garnish with shredded cheese, salsa, and sour cream/snipped green onions if desired. Delish!

Way #2

1. Combine corn mix ingredients in a mixing bowl, set aside.
2. Lightly grease an 8x8" (ish) baking dish. Add ground meat, peppers, onions, corn, tomatoes, garlic, chili powder, and sugar to the bottom of the pan.
3. Spoon the corn bread batter over the top of the meat mixture in lumps. sprinkle cheddar cheese over everything.
4. Bake 20-30 min at 375 degrees, or until the cornbread is bubbly and lightly browned (no longer doughy).

Thrifty Tips

• When using corn bread in this type of setting, it is not necessary to add the milk called for by most corn bread mixes. There will be enough flavor and fat from the meat that it won't be missed.
• Meat in this recipe could be substituted with a can of beans, decreasing the price slightly and increasing the fiber content.
• Once the meat or beans mixture is cooked, it can be frozen in a ziploc bag and thawed to enjoy another time. Double the recipe if you have the ingredients so you don't have to cook one night next week!

Not too challenging raspberry scones.

Scones have always been a nemesis of mine, specifically because they require skill in the art of "cutting in butter." You know, like all those recipies in Gourmet magazine or your grandma's cookbook, that sound scrumptious and not too bad until you reach the step "Working a little at a time, cut 1 stick of cold butter into the flour mixture until it forms a coarse crumble." If you're like me, that's the point at which you put down the cook book and pick up the brownie mix box.

Let me assure you, your days of fear, like mine, can be over after you try this recipe - specifically because it lets you cheat with other liquids.

Not too Challenging Raspberry Scones

1 3/4 c white flour $.20
1 1/3 c quick or old fashioned oats $.17
1/3 c sugar (increase by 2T if coconut is unsweetened) $.08
1/2 tsp salt
1 1/2 tsp baking powder
3/4 tsp baking soda
1/3 c shredded coconut $.25
1/4 c (that's 1/2 stick) butter, refridgerator temperature $.25
3/4 c milk $.23
1 T lemon juice
1/2 c fresh or frozen raspberries, blueberries, or diced peaches $.37 (for frozen storebrand blueberries)

Total Cost: $1.56
Number of Servings: 8 (slightly smaller than cafe serving size)
Cost per serving: $.19

To Make:

1. Combine dry ingredients in a LARGE bowl (the largest you have is probably good) using a flat spatula.
2. Remove butter from fridge and plop the half stick right into the bowl of dry ingredients then, using a pastry cutter or two sharp knives (that's right, I'm that hard core) cut the butter in half, then in fourths, and so on until you lose track, tossing the mixture periodically to coat the chunks of butter in flour. If you work this way, they won't stick to one another (or the knife) and will get evenly distributed. You want the pieces of butter to look like little tiny peas mixed into the flour when you are all done.
3. Now the fun part. Add the milk in three or four strips across the top of the flour mixture, so it will combine easier (throw the lemon juice wherever you want). Using the flat spatula, combine the ingredients until the dough is a little mushy. I have learned that the rule with any dough is to err on the side of too wet - it is easier to evenly add a small amount of dry, rather than wet, ingredients to adjust the texture.
4. Push the dough off to one side of the bowl and add a small amount of flour to the bottom of the bowl. Then, coating your hands in the flour, knead the dough, adding small portions of flour into the bottom of the bowl and working it into the dough until the dough no longer sticks to your hands and feels elastic.
5. Gather up the dough into as smooth a ball as you can make, and transfer it onto a greased cookie sheet. Pressing from the top center of the ball, flatten it out into a 12" diameter circle. Lastly, take your berries and press them into the top. If you are brave and have frozen berries, you could add them at the end of your kneading, but fresh berries will just squish, not look very pretty, and alter the consistency of the dough. You could brush with oil or egg wash at this point if you want the shiny top to your scones.
6. Bake, uncovered, for 20 min at 375 degrees F (or until puffy and lightly browned on top)

Why I Love This Recipe: It sounds complicated to make (mostly because being concise is not my strong point) but once you've tried it, you'll realize it's quite simple. This morning it took me 20 min of prep and 20 min to bake. I did the dishes while it was baking and voila! Scones were done/kitchen was clean. Also, if you use skim milk, this is a very low fat, relatively low sugar scone recipe. No egg, only 1/2 stick of butter is on the skinny side for scones, so you can eat one for a snack without feeling guilty!

Frugal Tips

• Free is good! We picked our raspberries out of a friend's yard, for free - but that's not the only place we've gotten free food from recently. When a client brought in an Edible arrangement to my internship site last week and no one wanted the last few pieces of fruit, I brought the whole arrangement home. Why? Well, the fruit made a nice accompainment to breakfast the next morning, but the greens in the arrangement (kale, the same stuff the put in the seafood case at the supermarket) were washed and boiled in a delicious curry I made the next night.
• Baked goods are a secret place to make the "meh" fruit really shine. You know the "not the best but still a good buy" rack in the corner of the produce department? Pears, peaches, and berries that have seen better days may not be the best to eat out of hand, but will make delicious baked items where their flavor, rather than their texture or appearance, counts. Baking fruit also intensifies the natural sugars, to make imperfectly ripe fruit perfectly tasty.
• If you're like me and live in a place where central air conditioning (or window air conditioning) is still a pipe dream, don't delay when baking. I made these scones right after eating breakfast and turned the fan on while I went out for a bit. It's the afternoon now, and I haven't suffered any heat stroke yet!

Dinner for the frighteningly hungry.

The other night I was at work until 6pm. As I was about to head out the door on my 50 minute commute home, I realized there was nothing to cook for dinner. I mean, we had plenty of rice and pasta, but nothing for protein and nothing much for vegetables. No problem - I asked a co-worker for directions to the nearest grocery store and started out. I was so hungry that dressing up frozen pizza seemed like a good option.

Of course, the grocery store "right down the road" turned out to be more like 15 minutes down the road, and then being a holiday weekend the store was packed, not to mention unfamiliar in layout and selection. I must have stood in front of the frozen pizzas for nearly 10 minutes, before realizing that:

1. $7 is a LOT of money to spend for a frozen pizza of dubious quality.
2. Apparently there is a law which dictates all frozen pizzas must contain AT LEAST 600mg of sodium and 9g of fat per serving.
3. There is no such thing as a non-organic (aka non-expensive) frozen pizza that does not have brown chunks of meat with unnamed origin on it.

After wandering around the store for another 15 minutes, my frugal side got the better of me and I finally selected a 4lb bag of frozen chicken breast on sale for $3.99, and a can of no-salt-added diced tomatoes for $.79. At the time I reached the highway and called Andrew to let him know I was headed home, my stomach had begun to digest itself. Andrew, who knows more about me than he lets on, suggested he could make something to go with dinner before I got home. I swear that boy is heaven sent. Here's the resulting, pretty tasty dinner, which was ready 15 minutes after I walked in the door.

Chicken "parmigiana" for the Frighteningly Hungry

1lb chicken (any large cut could work, but the breast was nice) cut into grillable sections) $1
1/2 of a 15oz can diced tomatoes $.38
1/2 c pasta sauce (garlic or garden veggie - whatever you have around) $.30
1/2 c random veggies, diced small (we used olives, peppers, and spinach)
2 tsp white sugar
1 tsp oregano
1 tsp basil
1T olive oil
1/4 c shredded mozzerella cheese (or mix, but cheddar might taste odd) $.15
1 c rice (preferably cooked by a helpful spouse ;-D ) $.17

Servings: 4 (modest) or 3 (for the frighteningly hungry!)
Total Cost:
Cost per Serving:

To Make:

1. Boil water to cook rice per package instructions
2. Heat a countertop grill (highly recommended in the summer) or skillet. Place olive oil in a shallow dish and drag the chicken through it to coat both sides (this is ideal for the grill, as too much oil makes a bigger mess to clean up after). Grill or pan fry chicken in a covered pan for 5-10 minutes, or until it feels firm when compressed with tongs/fork - chicken that is still raw in the middle has a lot of "give" to it, but cutting it open to check doneness multiple times will allow the moisture to leave the chicken.
3. While the chicken is cooking, place pasta sauce, sugar, spices, random veggies, and diced tomatoes (partially drained) in a microwave safe bowl. Cover with a microwave safe plate (if you are afraid of microwaving plastic wrap) or plastic wrap and microwave 2 minutes or until it boils - we all know how unstandardized microwave cook times are! Peel back the cover a little, stir, and microwave for another 1-2 minutes or until it boils again.
4. To serve, place fluffed rice (topped with some parsley, salt, and pepper, or butter-replacement of choice) on a dish, top with a piece of chicken. Spoon tomato mixture over chicken and sprinkle 2T of shredded cheese on top.

Frugal Tips

• Ok, so maybe this is for those who are frugal with their time, but contrary to what your mother may have told you, frozen chicken breast can be placed directly on the grill or covered pan without thawing. The key is the grill with a top and bottom, or pan with the lid. Yes, the outside will cook before the inside, but if you keep it in an environment where the moisture cannot evaporate out as the inside catches up, it cooks just fine without drying out. Time saver? Check.
• Adding a bit of white sugar to tomato based sauces helps take the acrid taste out of them - a common problem with homemade dishes.
• To make this"stretch" further, add more sizeable veggies to the sauce - such as mushrooms, chunked up summer squash, or broccoli. Microwaving it all together assures that the nutritional value of the vegetables is not lost in boiling water. Then dice the chicken and mix it with the tomato mixture to be served more like stirfry over rice.

Indian Stone Soup

It's that time of the week again - time to go grocery shopping. And until I do, there's not much in the way of options for lunch or dinner. As I was raiding the pantry and fridge, here's what I came up with. And, thanks to a little "phone a friend" help (from a semi-pro lentil soup chef!), it's not half bad!

"Indian" Lentil Soup

1 c red lentils $.50
3 c reconstituted bullion $.37
3 c water
1 tsp curry powder
1/2 tsp cinnamon
2 T ketchup
15oz can of crushed tomatoes $.69
1 tsp garlic
1 bay leaf
1/2 box of cut frozen spinach $.34
1/2-1 c frozen cut vegetables of choice (I used corn, peas or carrots would work as well) $.20
2 medium sized squash/zucchini $1
1 T sugar

Total Cost: $3.10
Number of Servings: 6 (large bowls)
Cost per Serving: $.52

To Make:

1. Rinse the lentils and remove any debris, then, add them to a pot and cover with 6 c of water. Bring to a boil, adding in bullion, bay leaf, curry, cinnamon, sugar, and garlic.
2. Once the mixture is boiling, add in the frozen cut vegetables, tomatoes, and ketchup, along with the washed and diced squash (you could sub other fresh veggies here, like peppers and onions or mushrooms, but I used what I had on hand).
3. Allow the soup to return to a boil and cook 10 minutes, or until the tip of a knife easily pierces the squash. Reduce to a low simmer and cook 10 minutes more, then taste test and adjust as necessary. Too mild? Add a dash of red pepper flakes. Too acidic? Add another tsp of sugar or honey.
4. Serve hot with bread and butter. Mmmm.
   

Frugal Tip

• If you're on a budget it's NEVER ok to throw out food. When I first looked around my pantry yesterday, scratching my head to come up with something for dinner, it looked pretty bleak. A can of water chestnuts, tomatoes, various rices, some soba noodles, and baking materials. The fridge was empty save for the zucchini and some milk, 2 eggs, applesauce, and condiments. What kind of dinner could come out of that? But then the bag of lentils caught my eye. It wasn't enough to make lentil stew, but a soup? That could happen. From there on out I just dumped items into a pot, and ended up with a very tasty soup that will provide 3 meals for us. Most importantly, my zucchini didn't end up in the garbage! If you're not sure what to make for dinner, be creative - some of the strangest combinations end up as family favorites.
  

What do you think this is - the Olive Garden?

For those of you who watch it - the title is best appreciated when read in the style of Howard Wolowitz's mother (from the Big Bang Theory).

But really, for the Friday nights when you are wishing feverently for some pseudo-Italian chain restaurant food, I offer you this recipe. It's healthier, easy to make, and definitely cheaper than Olive Garden!

Chain Restaurant Chicken and Broccoli Pasta

1lb white chicken meat (see frugal note) $1.50
2-3 cups fresh broccoli, cut into small pieces $1
1/2 lb of pasta of choice (not spaghetti) $.50
1 1/2 tsp chopped garlic
1/2 c water
1/2 c milk $.15
1/2 c shredded mozzerella cheese $.40
1 tsp low sodium bullion (enough to make 8oz) $.10
1 T flour
salt and pepper to taste

Total Cost: $3.65
Servings: 4 (generous)
Cost Per Serving: $.91


To Make:

1. Boil water for pasta. Meanwhile, prep broccoli, then chicken (especially important if you are using the same cutting surface - to prep veggies first and meat last. To keep plastic cutting boards squeaky clean, use an old toothbrush and diluted bleach solution as a scrub once a week).
2. When water is simmering, add BROCCOLI. Cook 3-5 minutes, or until you can pierce a thick piece with a fork, but not so long that the florets begin to fall apart. Remove with a slotted spoon and RESERVE WATER.
3. Add pasta to the broccoli water and cook until aldente. Using the same water saves dishes, energy from the stove, and increases the nutritional content of the pasta because it absorbs some of the broccoli nutrients. Meanwhile....
4. Add chicken and garlic to a frying pan with a little bit of extra virgin olive oil. When it is white on all sides, add water and milk. When the mixture steams, remove a few tablespoons of liquid to a cup and whisk in the flour with a fork. Return this to the pan and add the bullion and cheese. The entire mixture must come to a boil - then turn off the burner and add the contents of the pan (along with the broccoli) to the drained pasta.
5. Serve topped with fresh ground pepper and parmesan cheese. Yum!

Frugal Tips

• When choosing chicken meat that is white, I go with whole chicken breast with ribs. It is significantly cheaper, and it is worth the effort to prep it (for easier prep, semi-freeze the chicken and carve it away from the curve of the ribs using a sturdy fork and a sharp non-serrated knife). Even if you are using half, cut up the whole breast and freeze half in a ziploc for faster dinner another night.
• There are times when frozen vegetables will work just as well, however, this is not one of them. To mimic the crisp broccoli of the restaurant, fresh is the best! Don't waste any of it - the stems can be sliced thinnly and included as well.

Enjoy!

Easy peasy Mac n' Cheesy!

THAT was a cheesy title (pun intended). This week was finals for me, so Andrew got stuck making or helping make dinner. That meant a menu of easy dishes with clear instructions (he always follows instructions to the letter!). Here's what we had at least a few nights and what it cost.

Magical Multiplying Tuna Salad

Although tuna seems cheap, one can is usually only enough to make 2 sandwiches. Here's how to make a great-tasting, restaurant quality tuna salad that makes 4 servings of two wraps each!

1 can of chunk tuna in water $1
15 oz can of chickpeas $.79
1 green onion (not 1 BUNCH, just one out of a bunch) $.10
1/2 pint of cherry/grape tomatoes OR 2 small roma tomatoes $.50
2T white vinegar
1T olive oil
generous black pepper or a dash of cayenne pepper
4oz cheese of choice (we used cheese ends from the deli) $.70
3-4 lettuce leaves, washed and torn up $.15
8 wraps (10" size) $1.20

Total Cost: $4.44
Servings: 4 (2 each)
Cost per Serving: $1.11

To Make:

1. Drain most of the water out of the tuna and flake it into a mixing bowl. Drain the chickpeas and add about 2/3 of the can (save the rest to throw in a curry or salad). Using clean scissors, cut the green onion - including the bulb - into the bowl, making tiny rings. Dice the tomatoes and add them as well, then mix in the oil, vinegar, and spices.
   
2. Arrange some lettuce and cheese in each of the wraps, then spoon about 1/4c of the tuna salad onto the wrap and close it up. Viola!
   

Frugal Tips:

• If there's just one or two of you, save the components in separate tupperware to make for lunch tomorrow or the next day. If you make it too far ahead, it will get soggy!
• Many types of cheese will complement this wrap well. Buy what's onsale, or check to see if your deli sells "cheese ends." Ours does, and at only $2/lb, they're the best deal out there. Not to mention you get a nice assortment of flavors because of the variety!
• Store brand, whole wheat wraps give you the best value for your money and provide valuable fiber.
  
• The secret to making 1 can of tuna stretch for four people is adding the other ingredients. Its still the strongest flavor, so it seems like you're just eating tuna salad!

Easy Peasy Mac n' Cheesy!

How many of you have bought the Kraft or store brand boxed Mac n' Cheese because it was cheap and easy, only to find yourself cringing at the overly salty, fake cheese flavor? It's true - making real baked Mac N' Cheese is a pain in the butt, not to mention extremely high in fat and salt. This recipe is healthy, quick, and will surprise you with how inexpensive it is.

1/2 box of pasta (not spaghetti) $.50
1 C low fat milk or soy milk $.25
1 tsp bullion (or enough to make 1 cup)
1/4 C flour
1 c grated cheese (any will do, but try to include some cheddar) $1.00
1/4 tsp nutmeg
1/2 tsp mustard
1/2 tsp salt
pinch cayenne pepper
1 package steam-in-the-bag peas (or regular frozen peas) $1

Total Cost: $2.75
Servings: 4 (generous)
Cost Per Serving: $.69

To Make: Caution - cooking milk on the stove can allow it to scald. Although this is less likely with low fat milk mixed with water, please stir it at least occasionally while cooking in steps 3-5 so it does not stick to the bottom of the pot!

1. Throw the peas in the microwave according to package directions. Leave covered until ready to serve.
   
2. Boil water to cook the pasta - add pasta and cook until FIRM, not soft, or it will fall apart in the last step. Drain and return to the pan.
   
3. While the water is boiling and the pasta is cooking, add the 1C water to a small saucepan and whisk in the 1/4 of flour. Then stir in the milk, bullion, mustard, and spices. Heat over medium-low until the mixture is steaming, then add the cheese.
4. Continue to cook over medium-low until the cheese is fully melted (about 2 mins).
5. Pour the hot cheese mixture over the pasta and stir to combine. Heat everything over low heat until it boils - this will allow the flour to thicken the sauce.
   
6. Serve in bowls topped with some bread crumbs and Parmesan cheese...mmmm! The peas can be eaten as a side dish or mixed in so that there's some veggies here!

Frugal Tips

• No, steamable peas are not cheaper than regular frozen peas, BUT one of the worst things in the world is overcooked frozen veggies. When you already have two pots going on the stove, I prefer to use the steamable veggies so they come out green and tasty instead of overdone. Plus it saves on dishes.
  
• Please PLEASE choose whole wheat pasta for this dish. There is no other significant source of protein, so you need to make sure you are getting those important amino acids from somewhere! If you buy store brand or wait until it is on sale, it will not be much more expensive than the regular pasta. You could also dice up leftover chicken or ham to add in for extra protein.

Good luck cooking!

South of the Border (for just south of $3!

Everyone has heard that you're not truly poor unless you eat one of two things - ramen noodles, or beans and rice. Well today I'm here to tell you that this is absolutely true....but you don't need to be afraid! Beans and rice done correctly can actually be quite exciting!

Spanish Rice

15oz canned diced tomatoes (if you're a little light in the spices department, buy the kind with green chiles.) $.60
15oz canned beans of choice (NOT chickpeas) $.79
1/2 c diced onion (about 1/2 large onion) $.15
1/2 c diced bell pepper $.25
1/2 c frozen corn $.15
1 tsp minced garlic $.08
2 tsp chili powder (or to taste)
1/2 tsp chili flakes (or to taste)
1 tsp sugar
salt and pepper
1 c rice $.66

Total Cost:
Servings: 5 (generous)
Cost per serving:

To Make:

1. Heat a pot of water to cook rice. While you're waiting for it to boil, heat 1T olive oil in a skillet over medium heat. Add the garlic, onion, bell pepper, and corn to the pan with it. Cook until the onion is clear and the garlic is fragrant.
2. Add rice to boiling water and cook to package specifications. While it is cooking, drain the tomatoes slightly (leave some liquid in the can) and add them to the pan with the beans (well-rinsed). Now season with the chili powder, chili flakes, sugar (to cut the acidity of the tomatoes), and salt and pepper. It is very important to salt this dish to taste, or the flavors of the ingredients will not come through.
3. Allow the contents of the frying pan to simmer until the liquid is mostly reduced (to the consistency of chili - not soup). Fluff the cooked rice and add it to the pan, turning the ingredients to combine them well. Cook 2-3 minutes until heated through. Serve and enjoy!

Thrifty Notes:

• To get the most bell pepper for your money and to reduce prep time, I recommend buying frozen diced peppers and onions. The store brand at our grocery sells them at $.99/lb and you won't notice any taste difference in this dish.
• Speaking of frozen, the leftovers from this meal freeze quite well, so don't be afraid to make this quantity if you are cooking for one or two! I store them in a leak-proof tupperware and allow it to thaw at room temperature before heating in the microwave.
• Also, I frequently buy the largest size can available of beans and tomatoes. The leftover tomatoes can be frozen indefinitely for use in sauces, stews, etc, and the beans keep up to a week in the fridge. I use them as protein in my salads on days we have no leftovers.

Easy Tacos

When I say tacos, does grease-laden fast food come to mind? Well it needn't. This recipe is cheap, tasty, and very healthy! Note - this recipe makes 2 batches, so freeze the leftovers!)

15 oz canned beans (use leftovers from the Spanish rice!) $.60
1/2 c frozen corn $.15
1/2 c diced bell peppers $.25
1/2 c diced onion $.15
1 c shredded lettuce $.10
1/2 c salsa $.66
1/2 c shredded cheese $.33
8 packaged taco shells $.75 OR
4 ten inch wraps $.90

Total Cost:
Number of Servings: 4 (generous, plus 4 extra servings of filling)
Cost Per Serving:

To Make:

1. Follow step one from Spanish rice to saute the bell pepper, onion, and corn, adding the beans after the vegetables are cooked through (to spice it up a little, toss in a dash of cayenne pepper).
2. Place 1/3 c of the bean/vegetable mixture in the bottom of a taco or wrap. Top with a tablespoon or two of cheese, lettuce, and salsa. Mmmmm.
   

Thrifty Hints

• This recipe makes 2 batches of taco filling. Freeze half in a ziploc bag for easy dinner. This can be thawed in the microwave because it doesn't have rice (which softens and splits if overheated a second time).
• Although cheddar cheese is the best choice, we've used mozzarella and it still tasted great (thank goodness for salsa!). If you must have cheddar, look for it on sale or in the form of "cheese ends" from the deli.
  

Curry for Wimps.

So, I came across a can of coconut milk for $.99 a week or so ago and thought - hey, this could be useful for.... something.... Unfortunately, the only somethings it was useful for were

A. High time commitment and calorie-content desserts.
B. Thai and Indian curries. Which, of course, contain curry powder.

Sadly, I did not possess curry powder until this past weekend, when I had an opportunity to be in a local food co-op with some family members. They had bulk spices, and I picked up authentic curry powder for about $16/lb. That sounds ridiculous, but many spices in pre-measured jars can be upwards of $30/lb.

Curry, of course, has a number of health benefits. It has been linked with increasing digestive motility, heightening metabolism, and who hasn't experienced its ability to clear the sinuses? Coconut milk, if it can be found for a reasonable price, represents a nice change from the ordinary flavors of Western food but packs a caloric punch (high in fat). Below is the on-the-cheap recipe I developed to have a delicious Thai Coconut Curry that is not too spicy.

Thai Coconut Curry

1 Chicken breast with ribs cut into small pieces $1.50
1 package frozen "stir fry vegetables" $1
1/2 c coconut milk (a little less than half a can) $.40
2 T lite soy sauce
1 T curry powder
1 tsp dried sweet basil (optional)
Red chili flakes to taste
1/2 c water

1 c rice (jasmine is nice) $.68
Water to make rice

Total Cost: $3.58
Servings: 4 (smallish) or 3 (generous)
Cost per serving: $.89 (for 4) or $1.19 (for 3)

To Make:

Begin by putting on water to boil per your rice instructions. Meanwhile, prep the chicken. I buy chicken breast with the ribs because the price per lb is cheaper than boneless thighs but the ribs don't contribute much to the weight of the meat. At $1.29/lb, it's pretty affordable. Since I am unable to buy organic chicken, I try to use as little of the store brand variety as possible.

When the meat is ready, place a small amount of oil in a frying pan and begin to fry the meat. If you like, you can add a little chopped or crushed garlic at this point. While the meat is browning, mix together 1/2c each water and coconut milk (be sure to shake the can first!). Then stir in curry powder, basil, soy sauce, and red pepper.

By this time the water for rice should be boiling. Add the rice, then dump the frozen veggies into the pan with the chicken. Pour the sauce over the meat/vegetable mixture, and stir well to combine. Wait until the sauce comes to a simmer, then cover the pan and allow it to cook until the thickest frozen veggies are soft. Preparing the vegetables in this way gives them a lot of flavor and ensures you won't loose any nutrients to boiling them separately in water.

To serve: fluff the rice and place a serving on each plate. Top with chicken/veggies and pour a little sauce over the whole thing. Trust me, it's wonderful.



Other Thoughts -

1. What to do with the other coconut milk? You can try replacing half of the water for making rice with it, adding raisins or other dried fruit, 2T of sugar, and you'll have a fabulous vegan rice pudding. You can also add a bit of it to smoothies or oatmeal. And of course- there's always the baked goods (coconut bread is delicious!)

2. Coconut milk hard to find or too expensive? Make the curry sauce without it. Bump the water up to 1 c (make sure it's warm) and stir in 1 T of cornstarch, to help the curry thicken.

Happy Cooking!

Japanophile

That's the term my brother uses for non-Japanese people who are completely obsessed with Japanese culture. While I'm not sure that description fits me entirely, there is one aspect of Japanese culture I envy greatly - their food.

The Japanese diet is remarkably well-balanced. When most people think of Japanese food they think of sushi - low fat, vegetables, protein, and grains all in one bite! However, as I've explored the world of Japanese cooking, I've found that its not about cutting any one ingredient out. Instead, Japanese cooks focus on small portions of items that are higher in fat and sodium, and large but well-seasoned portions of the dietary "freebie" items (ie: vegetables and fruits). For instance, a commonly prepared Japanese dish is tempura - pieces of chicken or whole shrimp coated in batter and deep fried in oil. Does that sound "good" for you? No? Well then consider that the serving size is only 2 meat items per plate. Just two. Two shrimp, about 4" long including the tail, and the rest of the meal is rice and seasoned vegetables.

In my opinion the best example of Japanese portion control is the bento box. Remember the My Little Pony or Power Rangers plastic lunch box you had when you were little? Well the bento boxes are Japan's version. Typically they are oval shaped and have two tiers separated by a plastic partition. Predictably, they sport cartoon characters (for the kids) or artistic patterns (for the adults). The idea is to use the size of the bento as a guide for how much food to pack. Traditionally the bottom tier is thinner, and holds the rice or noodle component of the meal, while the top tier contains the protein and vegetable portions. Alternatively, one can purchase smaller containers to set inside the bento box, dividers to make more compartments, and even tiny bottles to fill with the appropriate sauce.

Although I can hardly imagine a farming Japanese woman of the 1800's taking the time to fashion little creatures out of her child's lunch components, the "kawaii" (cute) bento craze has taken hold in recent years. Now the idea is to use the box are a storage/transport device, portion measure, and artistic canvas. For some examples of these modern bentos, check out http://justbento.com/ - a blog completely dedicated to them.

As I'm sure you have guessed, this entry so far has been an elaborate lead in to my own attempt at making a bento. Only, since I haven't the spare change to invest in an actual bento box, we had our kawaii components on plates. ;-)

Building a Bento:

1. Japanese omelet with spring onions (double this recipe to make 2 if you are serving 2 people or want leftovers)

• 1 egg $.11
  
• 1 T water
• 1 squirt soy sauce
• Pinch of sugar
• 2 green onions $.19
  
• 1 tsp soy sauce

Total Cost: $.30
Servings: 1
Cost per serving: $.30

To Make: Bring a small pot of water to a boil, add the green onions (sliced into thirds) and cook approx. 2 min or until soft. Remove them, run them under cold water, and squeeze out the excess liquid. Next, lay them on a plate and drizzle 1 tsp of soy sauce over them. Squeeze out the excess soy sauce and set the onions aside.

Then heat a pan over medium-low and coat it with oil. The Japanese cooking video I watched actually added the oil to the pan, and then pushed a small piece of paper towel around the pan to make sure it was evenly coated and absorb the excess oil. I did this and it worked great. While the pan is heating, beat the egg, water, sugar, and squirt of soy sauce together, then add them into the pan.

Lift the pan off the heat and tilt it to coat the bottom completely. When you can slip a spatula beneath the edge of the egg, place the green onions at one end of the omelet, and roll the egg sheet over them, continuing to the other side of the pan. Turn off the heat and allow the omelet to sit on the hot pan another 20 seconds, then remove it to a plate and let it cool.

2. Japanese Potato Salad

• 2 small red or yukon gold potatoes $.30
  
• 1.5 medium carrots $.07
  
• 1/2 cucumber $.15
  
• 1 tsp mustard
• 1 T capers
• 1 T lemon juice
• 1 T olive oil
• Salt and Pepper to taste
• Red pepper flakes/powder to taste

Total Cost: $.52
Servings: 4 (side dish sized)
Cost per serving: $.13

To Make: Peel the potatoes and scrub the carrot if the skin appears rough. Slice both vegetables thinnly and place them in a pot of lightly salted water. Bring the water to a boil (NOTE: If making omelet as well, use this water to blanch the spring onions).

While the potato and carrot are cooking, wash and cucumber and slice it thinnly. Place the slices in a bowl and coat them with salt. When the potato and carrot can be poked through with a fork (about 10 mins), drain them well (use a colander if you have one) and place them in a bowl. Add the mustard, olive oil, lemon juice, and some pepper, then mash them together roughly. You want the texture to be chunky, but with a creaminess that comes from the mashed potatoes.

Next, rinse the cucumber slices and stack them up on a cutting board, chopping them into small pieces. Mix these and the capers into the salad, then check if you would like to add salt or red pepper. Allow it to cool before serving.

To Garnish: Cut a 4" long section of carrot, as wide as you can find. Peel the carrot and cut five longitudinal notches into the side of it. When you look at the carrot from the end, it should have the rough shape of a flower. Then use the pointed end of a chopstick or kebab skewer to deepen the cuts and make the petals more rounded. Finally, slice the carrot as you normally would, and use the flowers as a decoration on top of the potato salad.

3. Rice triangles (onigiri)

• 1 c white or brown short grain rice $.60
  
• water to specifications of type of rice

Total Cost: $.60
Servings: 4 (2 small triangles each)
Cost per serving: $.15

To Make: Cook the rice completely, then allow it to cool to a handle-able temperature. Then, draping a piece of plastic wrap over your left hand, spoon about 2/3 c of rice into your palm on top of the plastic wrap. Close the plastic wrap around it and use both your hands to squeeze the rice into as small a ball as possible. Then shape it into a triangle - or - if you're more ambitious - a heart. Twist the plastic wrap into a knot to hold the shape and allow it to sit until cool. These may be eaten plain (as we did) or stuffed with meat filling at the time of their shaping. To do this you would drape the plastic wrap as before, add the rice to it, and then create a shallow hole in the middle of the rice mound. Spoon the filling into the hole, and wrap the remaining rice around it.
Note: If you have extra onigiri, store them in plastic wrap in the fridge to prevent them from drying out)

To Garnish: Use pieces of dried fruit, thinnly sliced scallions, or whatever you have available to create faces for the triangles.

4. Ham and Cheese shapes

• 3 slices of ham at least 1/4" thick $1.2
  
• 3 slices of cheese at least 1/4" thick $1
  
• 1 T marmalade $.10
  
• 1 T soy sauce

Total Cost: $2.30
Servings: 4 (side dish sized)
Cost per serving: $.58

To Make: While the rice for your rice triangles is cooking, use a cookie cutter or a knife and a pattern cut out of tinfoil to cut the ham and cheese into fun shapes. I made hearts and stars, but you can try whatever strikes your fancy. Heat the marmalade and soy sauce together in the microwave for 30 seconds, stir, and heat 30 seconds more to combine. There you have your cheap version of teriyaki sauce, which can be poured over the ham when it is time to eat!

To Garnish: Cut off the end of a lettuce leaf and set the shapes on it.

Cheap Hint - check if your deli sells ham or cheese "ends" - literally the ends of the meat and cheese logs they slice in the deli. There's nothing wrong with these except that they aren't sliced to uniform thickness and they may have more "skin" (in the case of the meat) than usual. They are also about $3 cheaper per pound, and the thick slices are perfect for making shapes!

5. Rabbit Apples

• One firm apple $.30
• 1 T lemon juice
  
• 4 currants or raisin bits

Total Cost: $.30
Servings: 4 (side dish sized)
Cost per serving: $.08

To Make: Wash the apple and slice one side off it. Then cut slices so that both sides show white flesh but the skin is still intact on the back side of the slice. Shave the bottom flat so that the slice will stand on its own, skin side up. Next, make a V - shaped cut on the skin and peel up the "ears." This tutorial is helpful - http://lunchinabox.net/2007/12/13/how-to-make-apple-rabbits/ however, I added a step. At the rabbits "head" cut two half moon shapes out of the skin to serve as eyes. the tapered end almost looks like a nose!

To Garnish: Make a small indentation with the tip of a knife and press the currants or raisin bits in to look like eyes. Be sure to do the lemon juice bath or the rabbits will be chocolate brown by lunch time!

Total Cost for Bento Lunch for 4 people....
$4.02
That's just over $1/serving for the math challenged readers out there! ;-)

And because the whole point of the bento is that it looks cute....I have pictures. :-D

Whew!

Well, the week that was midterms but did not want to admit that it was midterms (just a coincidental confluence of 4 difficult exams) is over. Hooray! Now I will be able to post all the delicious recipes we had this week. Minus the two nights we had frozen ravioli with canned sauce because I was too busy to cook. *Ahem*

So what was good this week?

Dinner Crepes. Everyone I told about this recipe was horrified. "CREPES? During an exam week? How on earth did you find the time to make something so fancy?" Well let me tell you - the only thing fancy about crepes is the French name. Our grandmothers lamented over these impossible thin concoctions that would be ruined if the amount of grease on the pan was slightly off, but we're living in the modern non-stick age. And with non-stick, crepes go from restaurant-only fare to weeknight treat!

Dinner Crepes

3 eggs ($.33)
1.5 c water
1.5 c flour ($.15)
.5 tsp salt
1 tsp butter ($.02)

To Make: Beat eggs in a mixing bowl, then add the salt and water. Lastly, mix in the flour until you have a soupy batter (should be much thinner than pancake batter). If you substitute part whole wheat flour, keep it in a 1:2 ratio with white flour and be prepared to add additional water to make the batter thin enough. Heat a nonstick frying pan over 3/10 heat (the upper end of low) for 3 minutes if you have a gas stove and at least 5 if you have an electric. To check if the pan is ready, touch the butter on the end of a nonstick spatula to the pan surface. It should just sizzle. If it jumps or threatens to burn, your heat is too high. Spread the butter evenly around the pan, and pour about 1/4 c of batter into the hot frying pan.

Here's the tricky part - as soon as you pour the batter in, lift the pan off the burner and tilt it in a circular fashion. Your goal is to get the crepe batter to cover the bottom of the pan in one thin layer before it starts to cook. This will take a few tries to get right, but don't despair - the mistakes still taste delicious, even if they look funny! Once the crepe is mostly cooked (the top should just look a little wet), use the nonstick spatula to lift up one edge and flip it over. Then cook about 15-30 seconds on the other side. Repeat until the batter is gone. You may find you need to keep buttering your pan, but mine is usually fine once the first one is done. Stack the finished crepes on a dish, separated by pieces of wax paper or, in a pinch, paper towels.

Servings: 4
Total Cost: $.50
Cost Per Serving: $.13

Crepe Filling
1. Breakfast for Dinner
1/3 box frozen spinach, defrosted and squeezed to remove extra water ($.26)
1 fresh roma tomato, diced ($.20)
4 eggs ($.44)
2 oz feta, bleu, or other strong-flavored cheese (go with what's on sale) ($1?)

To Make: Scramble the eggs, spinach, and tomatoes, cooking until the tomatoes are done to your preference (if you prefer your tomatoes fresh, just add them in at the end to warm them up). When the eggs are done, scoop about 1/3 c of the mixture into a crepe and sprinkle a tablespoon or two of cheese on top. Then roll up the crepe and enjoy! (a mild salsa or roasted red pepper sauce would go wonderfully with these crepes).

Servings: 4 (hearty servings)
Total Cost: $1.90
Cost Per Serving: $.48
Cost Per Serving with Crepes: $.61

Servings: 4

2. Chicken and Broccoli Crepe
1lb chicken (cut of your choice, boneless thighs work well) ($1.49)
1 package steamable broccoli ($.99)
1 c milk or plain soy milk ($.30)
1 c shredded cheese (we used part-skim mozzerella) ($.66)
2 T flour
1 T butter/margarine ($.06)
1/2 tsp salt
1 tsp basil

To Make: Cut the chicken into bite sized pieces and saute until white all the way through. Microwave the steamable broccoli - using that time to make the alfredo sauce. Melt the butter in a bit of the milk in a small sauce pan, adding the flour once the mixture is smooth. Add the salt, basil, and remaining milk (slowly), stirring with a whisk. Bring the whole mixture to a near-boil (so that there are bubbles rising around the edges) and stir in the shredded cheese, turning off the burner. Finally, retrieve your broccoli from the microwave and drain the excess water from the package, mixing in the broccoli with the chicken. To serve, place about 1/3 c of the chicken and broccoli mixture in each crepe, pour on about 2 T of sauce, roll it up and enjoy! To make it look pretty, drizzle the sauce over the top of the crepe and sprinkle a few basil bits around the plate. :-)

Note: If you're truly pressed for time, you can use alfredo sauce from a jar, however, this is much more expensive and probably worse for you because it is typically high in sodium and fat. To save time AND money, try these strategies instead.
1. Buy chicken in bulk-value packs and cook it ALL, right away. Then cut it up and freeze it in 1/2lb amounts in freezer-safe ziplocs. That way, recipes like this one and SO many others will be half way done already!
2. Make extra crepes and freeze them between layers of wax paper in freezer safe bags. They will keep for up to 2 months if they are room temperature when you freeze them. (if they are hot, the condensation will contribute to freezer burn).

Servings: 5 (hearty servings)
Total Cost: $3.44
Cost Per Serving: $.69
Cost Per Serving with Crepes: $.82



Leftover Crepes? How about some other cheap and fun ideas!

• Ice Cream Crepes! The best thing EVER. Take about 1/3 c of ice cream (the best part is that it doesn't even have to be great ice cream because the crepes are so great!) and place it in the crepe. Top with chopped nuts, chocolate sauce, or berries (my favorite). Fold it up and serve immediately. To make it look fancier, drizzle chocolate or caramel sauce over the rolled up crepe and place a few berries/chopped nuts on top.
  
• Breakfast Crepes - the easy way. Try sliced banana and a little peanut butter wrapped up and drizzled with honey or maple syrup. Low fat cream cheese or yogurt mixed with frozen berries and topped with powdered sugar is another great option.
  

See, crepes aren't just for gourmands anymore!
-Marielle-

The "I know tomorrow night I won't be able to cook ANYTHING" meal plan

Thursday morning my husband told me he wasn't feeling too good, and by Thursday afternoon, I wasn't either. Nothing serious, just the tired, achy, slightly stuffy slow onset of a virus. While I still had my wits about me, I dashed to the kitchen and made these concoctions - tonight, boy, am I glad I did.

Best-Ever Whole Wheat Bread

(for bread machines, although I'm sure you could make it the old fashioned way too)
3/4 c warm water
3/8 c milk (remember, we make our own soy) $.02
1 and 1/2T butter/margarine $.08
1/2 tsp salt
3 T brown sugar $.08
1/2 tsp cinnamon
1/4 tsp nutmeg
1 and 1/2 c whole wheat flour $.22
1 and 1/2 c white flour $.15
1 and 1/2 tsp bread machine yeast $.15

Fun variations: Add 1-2T grated orange peel, substitute applesauce for the butter and replace 2T of the water volume with apple juice concentrate (frozen works well), you can also add in 1/3 cup of raisins, sunflower seeds, or 2T flaxseed.

To Make: Add the ingredients in the order specified by your bread machine manual, then allow them to mix for about 3-4 minutes. By that point the butter should be combined and you can peek in the top to see if the liquid to dry ratio needs adjusting. If the ingredients are breaking up into separate chunks and there is extra flour visible, add 1T water and allow it to combine. If the ingredients are creating a sticky mass that is adhered to the sides of the loaf pan and the paddle, add 1T flour and allow it to combine. The goal is to have an elastic, coherent ball of dough. Too little water, and it will not rise all the way. Too much water, and it will balloon up and collapse.

Total Cost: $.65
Servings: 11 (3/4" slices)
Cost Per Serving: $.06


And of course, what does everyone make when they feel a cold coming on? Soup. I modified this soup from a Martha Stewart recipe that had more expensive versions of these ingredients, and it came out very nicely!

Sick Day Turkey Sausage Soup

3 sweet Italian Turkey Sausage (on sale for $1.99/lb) $1.19
14oz can of diced tomatoes (I used half of a 28oz can) $.60
1 bullion cube (to make 16oz broth) $.10
1 medium-sized sweet potato $.50
1/3 c diced onion $.17
1/2 box frozen chopped spinach $.35
2 cloves or 1tsp from a jar garlic $.06
1/2 tsp poultry seasoning (or 1/2 tsp sage and rosemary)

To Make: Freeze the sausage at least partially to make it easier to chop into neat coins, then drop them into an ungreased stockpot over medium heat. Add the garlic and onions and cook until the sausage is completely browned. Then, add in the bullion/broth, the tomatoes with their juices, and the spices. Cover and bring to a boil. While you are waiting for it to boil, wash, peel, and dice the sweet potato, then add it to the boiling mixture. When the sweet potato feels almost done (will allow a fork to pierce it with a little pressure) add the spinach. I am lazy, so I just dumped the half a block in there and broke it up with my stirring spoon as it melted, but you could be responsible and let it thaw first. In either case, once the spinach is evenly distributed throughout the soup, reduce the heat to low and simmer 5-10 minutes.
Hints: If the soup tastes a little acrid for your palate, add 1T white sugar. If its too bland, add fresh ground black pepper and/or a shake of chili flakes. It Italian turkey sausage is not on sale at your supermarket, try substituting turkey breast or thighs. I also have a feeling that this soup would still be splendid if you left the meat out altogether and added canenelli beans instead.

Total Cost: $2.97
Number of Servings: 5 generous
Cost per Serving: $.59


And now, it's off to nurse my limping immune system with a good night's sleep!

P.S. If you haven't yet, check out my linked blogs under my profile. They're a lot of fun!

So what's for breakfast?

As I stated in the first post, we're trying to stay on a budget for 3 meals a day, 7 days a week. This includes breakfast - so I thought I'd write a few notes on the topic of the best meal of the day (in my opinion!)

Eating Breakfast on the Cheap:

• Rethink cereal: Despite rising cereal prices over the past few years, cereal is still a fairly affordable breakfast food/anytime snack. When I met my husband he was sharing an apartment with a friend and eating mostly cereal. He was also frequently hungry. If you haven't before, take the time to flip over the box of your favorite cheap cereal and look at three numbers 1. protein content, 2. fiber content, and 3. sugar content. Amid the low-sugar low-fat craze of the 1980's and 90's, many cereals are low in fat and sugar, but few have the amount of fiber and protein that will fill you up and keep you from stopping at the coffee shop during your midmorning break because you can't ignore your grumbling stomach a moment longer!

So we've established that most cheap cereals are abysmally low in fiber and protein, however, if you look at most of the cereals on the grocery store shelf, the only ones that aren't are the granola (at least $3/box) or expensive diet variety (ie: Kashi go-lean or Special K).

The solution t the cereal conundrum? There are several. First, you can make your own granola for significantly less than the store bought variety.

Home made Granola (the quick, easy, stovetop way!)

2 c "Old Fashioned" oats $.26
1c favorite grocery store cereal (Honey Bunches of Oats, Honey Nut Cheerios, and granola all work well, buy store brand, if you can!) optional $.31 (this assumes a $2.50 box with 8 servings)
1/3c of any TWO of the following: raisins, well packed; chopped nuts; shredded coconut, other dried fruit; flax seed or multigrain mix. Cost varies: for raisins and coconut $.85
2T plus 1T oil $.10 (from a $2.00 bottle with 64 T)
2T butter or margarine $.12 (from a four stick $2.00 box)
2T brown sugar. Approximately $.05
2T honey (substitute maple syrup or more brown sugar)
1 tsp of vanilla flavoring OR cinnamon (you can also add 1/4tsp of ginger, nutmeg, or cloves)
OPTIONAL: 2T protein powder

To Make: Heat 1T oil in a large pot (not frying pan). Also, get out a cookie sheet or baking pan and set aside. It is helpful to me to have my ingredients out on the counter, pre-measured, because you have to work fast at the end. When the oil is hot add the oats to the oil and toast, stirring frequently. This should take about 5-7 mins, depending on your stove/pot. They are done when the edges become smooth instead of "fuzzy" looking (you laugh now, but wait until you try!). Dump them out onto the cookie sheet or baking pan to cool.

Return the pot to low heat, and add remaining oil, butter/margarine, sugar, and honey/sugar, as well as the spices and protein powder, if using. Heat the ingredients until the sugar dissolves, stirring frequently. Then, working quickly, return the oats to the pot and add the rest of the ingredients (including grocery store cereal). Toss everything to coat it in the syrup, and heat 2mins. Finally, spread it out on the cookie sheet to cool. When kept in a sealed tupperware, this lasts about 1 week without going stale - though I doubt it will last that long!

Try it with yogurt, or as cereal topped with fresh fruit!

Cost: $1.69 for over 3 cups of granola, make just the way you like it!
Number of Servings: 4 three quarter cup servings
Cost Per Serving: $.42


Second option? Go for the oats! I vastly prefer the "old fashioned" variety to the quick oats, however, I know many people who aren't safe with a hot stove first thing in the morning, so make your choice accordingly. Both cost $2.00 for a 30-serving container of store brand, making each serving only $.06! (note: a single serving is only 150 calories, so make at least two if you aren't eating anything else for breakfast!) The issue I have with oats is that for pseudo-vegetarians, they tend to be a bit low in protein. Even if you're a regular meat-eater, having a good amount of protein for breakfast helps stave off the mid-morning munchies! So here are some suggestions to liven up your oatmeal.

1. Add 1/4c frozen blueberries and 1/2 tsp vanilla per serving when you add the oatmeal to the boiling water. Yes, they turn the oats a bit blue, but the frozen variety are cheaper and hold up better to stirring. At our local grocery the store brand are $1.50 for 2 cups, so that's about $.19 more per serving to make your oatmeal exciting!

2. Add 1/2tsp cinnamon and 2T raisins per serving when you add the oatmeal to the boiling water. Not only does this taste great, but it makes the kitchen smell wonderful! At $2.99 for a 3c container, that works out to an extra $.12/serving.

3. If you have a soymilk maker, make one serving of oatmeal and mix in 1/2 c of okara to the hot oats (free!). Then I add 1/2 sliced banana at $.08 (after boiling) and honey to sweeten. Yum!

4. Shredded coconut (sweetened or unsweetened, your choice) is also a wonderful addition - I love this with dried apricots. Unfortunately, apricots are a little pricey, so only buy them on sale or with coupons! Cost for coconut (again, about 2T before boiling is good). $1.50/2c = $.05/serving

For ALL oatmeal I recommend drinking it with a big glass (8oz!) of soymilk or dairy milk to increase the protein content. Or, if you have access to a discount store like I do, buy a container of whey protein powder (vanilla flavor) and add a scoop of that to the cooked oatmeal. I used to do that every day at the cafeteria at my undergraduate college. I got a lot of sideways looks coming into the breakfast line at 7:30am with a baggie of white powder, but it helped me get through my days of cross country running!


If you're a fan of eggs and don't have any cholesterol problems, try 2 eggs fried (you can just spray the pan with non-stick spray to keep fat down), fresh fruit and toast.

2 eggs $.22
whole wheat toast (bread machine loaf) $.12 - this includes margarine and jelly, however, grocery store bread bought on sale would be only slightly more expensive
1 banana $.16 (at $.49/lb)

Cost: $.50

Note: On buying bread - I highly suggest the bread machine route. It costs us about $.70 to have our own, fresh, whole wheat loaf that makes about 11 slices. However, if you can't come across a used bread machine or afford a new one, a good intermediate choice is to buy frozen bread dough at your grocery store. Rhodes is one brand I've tried. At $3 for 3 loaves of no-preservative whole wheat bread, that's not a bad deal! http://www.rhodesbread.com/products/view/812

Now that's a post to make anyone a morning person! (I'll have to post later with my favorite crepe and pancake recipes, also very affordable!)

Well, maybe it wasn't QUITE like Nanas....

....but it was good! The other night I was driving home from class thinking about what to make for dinner, and began to feel deeply guilty about the half an eggplant lying cold and lonely in the back of the fridge. Fresh vegetables (even on sale) are expensive! How could I let it go to waste? The solution: I modified a traditional Italian Pasta y Fagioli recipe, with surprisingly good results!

Pasta y Fagioli (moderno?)

• 4 servings whole wheat angel hair pasta (you could substitute another shape, but it does look elegant on top of the angel hair) $.40
• 14oz can of beans - your choice, white, kidney, or red work well $.69
• 1 tsp fresh diced garlic (substitute 1/2 tsp of garlic powder)
• 1 tsp each: oregano, basil, parsley
• 1 bullion cube dissolved in 1 c hot water OR 1/2 c of wine and 1/2 bullion cube dissolved in 1/2 c of hot water $.20
  
• 1/2 c diced onion (you can omit, if you don't care for onion) $.10
• 2 c diced of any of the following: mushrooms, zucchini, yellow squash, eggplant $.50
• Parmesan cheese (to garnish)

To Make: Bring a pot of salted water to a boil and add pasta. Cook until al dente. Meanwhile, chop vegetables and heat oil in a frying pan. Saute the garlic, onion, and vegetables in the spices until the vegetables are soft and lightly browned. Add the beans (drained and rinsed) and the bullion water and/or wine. Bring the mixture to a boil and simmer 5-10 mins. Serve over the angel hair and garnish with Parmesan cheese.

Note: This recipe was an excellent use for "old" wine that has been sitting in the fridge for a while. We really like wine flavor, so I increased the wine to 1c and omitted the water - I just heated the wine and dissolved the bullion in that. Also, try to buy no or low sodium bullion when you can. If its slightly more expensive - it's still worth it!

Total Cost: $1.89
Servings: 4
Cost per serving: $.47


The verdict from the test subject (who is full-blooded Italian on BOTH sides)? He liked it! And he doesn't even like beans as a rule. I do, and I thought it was exceptional. Serve it with a tossed salad or crusty Italian bread - you can afford to with this meal!

And now for something....completely different.

Ok - not really. I mean, we've all had meatloaf before, right? Well I wish I could tell you something is amazingly different about this one - but it isn't. Except that its cheap, healthy, and, oh, I had just spent 2 hours wrestling MY OWN MEDICAL RECORDS out of my doctor's office. Hence, not a lot of creativity on tap for dinner. However, if you're looking for a good basic meatloaf recipe, here it is.

Turkey Meatloaf
1lb ground turkey (as lean or non-lean as you would like) $2.50
2 eggs $.22 (if you're concerned about cholesterol, use one egg and one egg white)
1tsp parsley
1/2 tsp garlic powder, ground rosemary, and lemon pepper (if you don't have rosemary, you can also use poultry seasoning)
1/4 c salsa (1/8th of my $2 container) $.25
1/4 c fresh or frozen diced peppers and onions (or one or the other...or you can omit) $.10
1 T ketchup (um.....this is a tinnnnyyy cost - let's say $.03)
1/2-3/4 c bread crumbs (homeade are the cheapest - just save the ends of your bread and toast them about 15 min at 350 degrees, then crumble them into a tupperware and use as needed!) $.30

To Make: preheat your oven to 350 degrees and grease a small loaf pan (you can use any size, but the wider it is, the thinner your meatloaf will be. Remember, meatloaf doesn't "rise!"). Actually, if you are using a high enough % fat turkey, it doesn't need to be greased, but I say do it just in case ;-) In a medium sized bowl, beat the eggs slightly. Then mix in the spices, salsa, ketchup, and peppers/onions. Using a wide spatula or your hands covered by sandwich bags, squish the ground turkey into the mixture. It may look a little watery - that's what the bread crumbs are for. Add breadcrumbs until your meatloaf has an easy-to-mold consistency, then place it in the pan and bake, uncovered, about 25-30mins - depending on thickness. Thinner meatloaf will be done sooner, while thicker meatloaf may take up to 45min. To check if it is finished, stick a butter knife into the center and push it slightly to one side. If you can see pink meat or juices, let it bake a little longer.


Easy options to pair with this meal?

"New England" Mix Frozen Veggies
1/2 of a 16oz bag boils in 1/4 c of water, covered, for 5-10 minutes. $.50

Whole Grain Egg Noodles
1/2 of a bag, boiled for 7 minutes then combined with a teaspoon of Smart Balance Spread and topped with a few shakes of parmesan cheese. $.75 (higher than normal because these were an emergency "expensive store" purchase)
TIP: For extra nutrition content, save your water from boiling the veggies and add it to the pot for cooking the noodles. It's such a small amount that it won't change the flavor, but your noodles will absorb some of the vitamins that leeched out of the vegetables.

Total Meal Cost: $4.65
Servings: 4 (we had it for dinner and leftovers for lunch)
Cost per serving: $1.16

A couple of notes:

1. Concerning pasta: Many people think that pasta is the best "cheap food" you can buy. It's quick, it's easy, and it doesn't cost much. Well that's all true, but in the grand majority of cases, it's a waste of money to buy the $.50 on sale regular pasta. Have you ever noticed how MUCH of that stuff you have to eat to fill yourself up? And then 2hrs later, you're hungry. This is assuming you didn't have meat with the pasta....which, if you're trying to eat cheaply, you probably didn't. It's a WAY better use of your money to pay the extra $.40 for the store brand whole wheat pasta. More fiber, more protein, and you can eat a smaller portion to be satisfied. If you haven't tried whole wheat pasta since the 90's....try it again. With the rise in "whole grain" popularity, the taste has been improved EXPONENTIALLY over the old earthy crunchy whole wheat brands.

2. Frozen veggies: Frugal shoppers - be not afraid! We've all heard that frozen veggies are often equivalent or superior to fresh for their vitamin content, but many of us stay away because they simply don't taste as good as fresh. I'd have to agree there, but there are some ways to make frozen vegetables palatable. Try them for yourself!

• Buy the kind you can fry! Corn, mushrooms, peppers, and onions perk up their flavor considerably in a little bit of olive oil and garlic powder for a few minutes on medium heat.
• Boil it, mash it, stick it in a stew! When frozen vegetables become part of a soup, stew, or casserole, they're hardly distinguishable from fresh. Try already cooked and mashed frozen squash (usually less than $1 for store brand) instead of mashed potatoes to top your next shepherd's pie. Or buy a bean-based soup mix (such as the Manischewitz tube soup mixes) and add some bulk with a bag of mixed frozen veggies (again, less than $1 per bag).
• When in doubt, buy the steamable option - many grocery stores now make their own brand. To keep cost and sodium levels down, opt for non-flavored varieties and serve them as a side with a little butter or Parmesan cheese on top.
  

Well, that's all for now! Good luck!

P.S. Check out my profile page for a few fun blogs that I follow....I'll try to add to this as time permits!