"The evidence shows people who cook at home eat a more healthy diet.".
Julia Wolfson, at Johns Hopkins University
"Is it possible ... to eat healthfully on a budget? Not only is it possible, but your wallet and body will thank you for it!"
Debi Silber, MS, RD

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Don’t be so picky. Stop throwing food away!

Sometimes you choose the food, and sometimes the food chooses you, meaning, eat the food that’s about to go bad, even if you were in the mood for something else. Don’t let the food go bad, eat it! Don’t be so picky. Got an apple with a bad spot on it? Just don’t eat that spot. Eat the rest of the apple rather than throwing it away.

Some more ways to use more of the food you buy and throw away less of it: Eat more leftovers. Keep the little bits of food not used at a meal and use them in new dishes over the next few days – stir-fry, for instance, or omelets or salads. Use the whole vegetable, or as much as you can: broccoli stems are good raw or shredded for slaw or peeled and cooked with the florets. Use potatoes with the skins on them. Kale stems are good when you cut them small and cook them, or save those stems along with other veggie stems and peels in a bag in the freezer and make vegetable stock out of them instead of throwing them away, buying cans of stock, and throwing away what you don’t use of that, too. Take leftovers to work instead of throwing them in the trash, buying more food for lunch and throwing part of that away, as well.

If you make it a value, make it something you care about, you’ll learn to stop throwing away food. It’s a change, and change is hard, but it’s a noble pursuit.

To End Food Waste, Change Needs to Begin at Home

29 Smart and Easy Tips to Reduce Food Waste

How to Make Vegetable Broth with Kitchen Scraps

How to Use Kale Stems

Martha Rose Shulman says, I never throw out broccoli stems. If I don’t use them for pickles or stir-fries, I’ll shred them and use them in a delicious slaw like this one:”  Broccoli Stem and Red Pepper Slaw

“Did you know that when things are looking a little too ripe, they are often at the peak of nutrition?” – Andrew Nisker

Collards Plain and Simple

Collard greens is one of the healthiest foods you can eat. Collard greens is also one of the cheapest foods in the store.

There’s nothing to cooking collard greens.  Like anything else, you can do all sorts of things with them if you’ve got an inclination to mess around, but you don’t have to do anything more complicated than wash them and cook them in water.

Well, this time I did go to the trouble of cutting them up.  I don’t always do that.

FAT-FREE, SALT-FREE COLLARD GREENS in THREE STEPS:

You might like to splash a little vinegar on them. But I don’t want to get way out of control with too much of that hard-to-learn fancy cooking in this post.

You can cook a pot of greens for a dollar.

“Collard greens is one …”?   or  “Collard greens are one …”?

 

Don’t Give Up!

Bravo to  Katherine Martinko at TreeHugger.com!

 As a man who has cooked rice over a fire of sticks while living under a tarp, and a father who raised children while literally including 60 cents for the bus in my monthly budgeting plans, I know with absolute epistemological and empirical certainty that home cooking is the healthiest way to eat while also being the cheapest. Besides that, It’s easy and takes very little time.

I am delighted to see this information spreading!

READ: We can’t give up on home cooking!

And don’t neglect to read the comments, including this one:

“I grew up in a school bus, for the first twelve years of my life. We didn’t have power. We didn’t have a fridge. We had a propane stove and an ice chest (which usually didn’t actually have ice in it) and that was it. When I said “poor” I mean “legally homeless”.

Care to guess how many take out meals I ate as a kid? The ratio of home cooked meals to fast food?

… Does the kitchen have a means of getting water to a boil? Do you have a pot? Do you have a knife? Do you have a surface to chop things? Then you have EVERYTHING you need to cook food at home.

Everything else is a luxury.”

– Drackar

FFFFF! Fry Frozen Fish Fillets Fast

Here’s a simple, easy, and quick way to fry up some delicious frozen fish fillets for breakfast, lunch or dinner.  Use any kind of thin fish fillets this way.  I happened to have some frozen flounder because it was on sale at Aldi.  You can do this with pollock, whitefish, tilapia, perch, etc. —  any kind of fish that is frozen in individual fillets (not a sold block) and is less than an inch thick.

If you have a choice of oils, choose one that stands up well to heat, like maybe safflower oil or canola oil.  If you don’t have a choice, use whatever you have.  It shouldn’t be super hot, but fairly hot… like uhm… maybe a 7 or 8 out out 10, if your burner dial is numbered to 10.  It really only takes a few minutes to do this whole deal.

Even though I like to thaw mine a little, my fillets were still a little icy in the middle. And yes, you can cook fish frozen.

Of course there are many, many, MANY ways to use thin frozen fish fillets, and they don’t have to have a lot of fancy techniques or exotic ingredients.   If you consider that these recipes at BusyCooks.about.com have 5 ingredients, not including flour, salt, pepper or oil, well, then I made mine with no ingredients at all.  Heck of a trick!

You really don’t even have to use flour or cornmeal or any kind of coating at all, actually.  Observe:

Bean Sammich

Yep.

Yep.

Delicious, nutritious, freakin’ easy, and cheap: the bean sandwich.

Yeah, sure, I bought the bread. But I made the beans!  You could make your own bread and use canned beans, or… well, look, the idea is: Bean Sandwich.  OK, from there it’s variable all over the place.

The bread cost me $2 for a 15-slice loaf, so two slices cost me about 27 cents.  If you make your bread, that will be about half that cost.   The beans, I made from dried pinto beans. I didn’t calculate the cost, but it’s gotta be less than a quarter, I’m guessing.

It’s filling, and for about 50 cents, this sandwich supplies a heck of a lot of nutrition!  I looked it up on Self’s Nutrition Data site and found this:

Protein              15.1 g        30% Daily Value
Thiamin             0.3 mg     22%
Riboflavin        0.2 mg      14%
Niacin                4.2 mg       21%
Vitamin B6       0.3 mg      17%
Folate              ~59.8 mcg    ~15%
Calcium             79.4 mg     8%
Iron                     5.2 mg         29%
Magnesium       128 mg        32%
Phosphorus      332 mg       33%
Potassium          771 mg      22%
Zinc                       2.4 mg       16%
Copper                  0.5 mg       24%
Manganese          2.2 mg        110%
Selenium              43.3 mcg     62%


Bean sandwiches have been a thing for over 100 years in the United States, and of course before that various combinations of beans and bread go back thousands of years.  And no wonder. Beans are cheap and easy, bread is cheap and easy, they both taste good, they will help you stay healthy… I mean, gee whiz, what’s not to love?


Culinary Colleen makes a fantastic White Bean and Avocado Sandwich.


Beans can be the main ingredient in the sandwich, or an addition to some other kind of sandwich. As the Randal Beans Company points out, “Bean spread can act as a condiment on your favorite sandwich, replacing boring old mayonnaise and mustard while adding a shot of flavor and protein.”



Even the self-professed “raging carnivore” at ArtOfManliness.com praises a black bean sandwich and says, “I can definitely see this becoming a regular sandwich for me.”


Beans on bread.  Nearly impossible to be doing it wrong.