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Pure Bliss Basil Salad

Posted by on May 25, 2014 | 1 comment

I don’t know about you but the absolutely divine fragrance of basil makes me crazy.  Basil is one of those foods that puts me in a trance, making me sway to music that only my heart and taste buds can hear.If you can’t remember the last time you held a tiny bouquet of fresh basil in your hands and inhaled deeply, you should drop what you are doing right now, run to the store and do just that.  Everything about this salad is a delight,

10 Minute Bean Burritos

Posted by on May 17, 2014 | 0 comments

Bean-Burritos-DIY-Taco-Seasoning (Custom)

Ingredients

  • 1 can black beans, rinsed and drained [0.89]
  • 4 soft tortillas [1.00]
  • 2 Tbs taco seasoning [.25]
  • 1/2 C water
  • 1 C shredded romaine [.50]

Cost Per Serving : $0.66

Directions

1) Mix black beans, water, and taco seasoning in blender until smooth

2)Heat bean mixture until slightly warm (1 minute on high in microwave)

3)Heat tortilla in ungreased pan on stove top until slightly toasted in appearance

4)Combine bean mixture with shredded romaine lettuce

5)Place bean and lettuce mix in center of tortillas

6)Simply roll up tortilla and enjoy

Tip

Prepackaged taco seasoning is readily available; but, if you would like to avoid added preservatives there are really simple recipes available to create your own.  This is the one I use  DIY Taco Seasoning.

 

 

 

 

Plant Based on a Budget – Menu Planning Basics

Posted by on Nov 24, 2013 | 0 comments

KaleIf trying to streamline the amount of time spent in the kitchen as well as the amount of money spent on groceries, a menu plan is a must.  Easiest and fastest way to feed yourself well when your focus is high nutrient and plant based, is to make 3 large soups and 3 large salads during the week and to use fresh fruit for snacks.  Soups can be prepared in advance and frozen; but, at least 15 minutes on three different days will need to be set aside for salad preparation.  Make a week’s supply of grains on your soup prep day as well.  This grain can be added to salads or soups as you wish to promote satiety.  Brown rice is an especially budget friendly option. Try this absolutely wonderful breakdown of how to get brown rice to cook perfectly. Spices can be used to give leftover soup new life, if you start out with a mild flavor profile on day one.  Carrot soup is a perfect example of a soup recipe that’s very versatile on day two.  A cup of brown rice, ground ginger, and a bit of  curry are enough breathe new life into your dish.

Shopping List

1lb brown rice 1.50

4lb apples  3.97

1 lb carrots 1.99

veggie bouillon 3.00

garlic .97

onion 1.60

celery .99

can diced tomatoes .67

romaine hearts 2.00

baby kale 3.00

zucchini 2.40

chickpeas 1.25

Soups of the Week

Carrot Soup

1/2 bag of carrots

5c vegetable broth

4 tsp ginger powder

3 cloves garlic

1 tsp curry powder

Salt to taste

In a large pot combine all ingredients. Bring to a boil, then reduce heat to low and simmer 30 minutes or until carrots are tender. Transfer mixture to a food processor or blender in batches a few cups at a time. Purée until smooth. Return the puree to saucepan and reheat.

Lentil Soup

Sweet Potato Soup

Salads of the Week

Marinated Zucchini and Chickpea Salad

Kale Salad

Romaine Avocado and Chickpea Salad

Plant Based on a Budget Challenge

Posted by on Nov 12, 2013 | 0 comments

Carrot Beet SaladIn an effort to debunk the myth that eating well is unaffordable Plant Based On A Budget has decided to launch a challenge in which contributors put together free meals plans.  Participants are approaching the challenge from a variety of angles,  from single person to family of four meal plans, but each plan conforms to the $25.00 per person/per week guideline.   My meal plans are for one person and focus heavily on fruit and vegetable consumption.  As most people find themselves low on time these days, the meal plans are designed to keep the kitchen time commitment to a minimum.  Ideally vegetable prep (shredding romaine, dicing onions etc.) is completed on the same day you shop so that when you come home after a long day your meals are almost complete.  I reserve two days weekly for making meals for the next few days. Food waste is very expensive.  I find that making sure to wash and cut vegetables the same day I bring them home increases the likelihood that I will use them before they turn. I completed my shopping at Kroger, Aldi, and the local farmers market this week.   I didn’t factor in the cost of spices as many people keep these in the pantry year round.  Be aware that you don’t ever have to follow a recipe to the letter if you know what purpose the ingredient in question is serving and can find a viable substitution.  There are tons of substitution charts available online.  I’ve found pintables, like this one of spice substitutions,handy.

Shopping List

1lb brown rice – 1.25

3 pack zucchini – .98

celery – .79

carrots – .79

1 large sweet potatoes – 1.25

romaine lettuce – 1.25

onion – .79

1 avocados – 1.00

3 lb bag apples – 2.97

multi-colored peppers – 1.79

tomatoes – .79

oatmeal – 2.00

raisins – 1.25

kale – .99

1 lb dry white beans – .98

1lb dry kidney beans – .98

1lb dry lentils – .98

cabbage – .59

whole wheat pasta – .99

vegetable bouillon cubes – 1.00

tomato sauce – .89

Day 1

Breakfast: Oatmeal sprinkled with raisins

Lunch: Green Salad (shredded romaine, olive oil, pepper, dried herbs), Vegetable Soup

Dinner: Left Over Vegetable Soup, Zucchini Pasta (omit sun-dried tomatoes and 2 zucchini – use 1/2 box of pasta)

Day 2

Breakfast: Oatmeal sprinkled with raisins

Lunch: Kale and Sweet Potato Soup, Apple

Dinner: Left Over Vegetable Soup and Zucchini Pasta

Day 3

Breakfast: Oatmeal sprinkled with raisins

Lunch: Two Bean Salad, Apple

Dinner: Leftover Kale and Sweet Potato Soup, Green Salad

Day 4

Breakfast: Green Smoothie (kale, apple,water)

Lunch: Two Bean Salad tossed with leftover romaine salad

Dinner: Curried Cabbage with Brown Rice and Sweet Potato (substitute chickpeas with white beans, use 1/2 sweet potato)

Day 5

Breakfast: Lentil Soup with Sautéed Kale

Lunch: Romaine Salad with tomato, chickpeas, 1/2 avocado and extra virgin olive oil vinaigrette drizzle

Dinner: Avocado Pasta (using remaining 1/2 of avocado and pasta) with Carrot Salad

Day 6

Breakfast: Orange Carrot Ginger Smoothie

Lunch: Orange, Apple, and White Bean Salad (using white onion and dried herbs)

Dinner: White Bean, Kale, and Sweet Potato Soup (omit heavy cream, use 1/2 sweet potato)

Day 7

Breakfast: Oatmeal sprinkled with nuts and raisins

Lunch: Leftover Lentil Soup, Apple

Dinner: Leftover White Bean, Kale, and Sweet Potato Soup along with brown rice

 

My step by step  budget friendly modifications of recipes to follow throughout week.

 

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