Cheap tomatoes...

Harps, the grocers closest to my home, has a markdown section for older foods, and this includes vegetables.  I love me some orange manager's "reduced for quick sale" tags!  Every time I go, I always check the reduced produce section.

Last week, I lucked out in finding a pound and a half of tomatoes for 58 cents. 58 CENTS!!

I also saw 2 sad looking cantaloupes for $2.99 each.  I was not about to pay that price for produce that was visibly dimpled all over, so I went to the manager and asked if he could let me have them for a buck each.  I am perfectly prepared to chance a buck on a cantaloupe that I might not be able to use, but I am not going to chance 3 bucks each.  He agreed, and I paid $1.00 each, and they both turned out to be lovely; and we enjoyed them very much.  I have also purchased carrots that were starting to go soft for 25 cents for a 1 lb bag, and they went into soup.

Paleo is more expensive than the average American diet.  Quality costs.  I would exhort you to see if your local market has a markdown area for produce.  These marked down items can be incorporated into stews, soups, curries and braises to help keep the costs down.  If you cannot make it to a farmers market, or of the farmers market in your area is spring and summer only, see if your local grocer has a marked down area on their produce.  Find out when they rotate their produce and go on those days.  Let the produce manager know that you are open to buying some not so perfect looking produce, and more than likely, you can get your in season fruits and vegetables at even better prices than just buying in season.

t

semi spectacular failure and pie

I love The Paleo Secret's website.  I pretty much lifted my Thanksgiving menu directly from their site.  I saw their recipe for Biscuits and squash butter.  http://www.thepaleosecret.com/2012/09/20/biscuits-and-squash-butter/

It looked delicious!  I finally had time after the holidays to try this recipe.  I loved the squash spread recipe.  It was a flavorful spread.  The texture of the biscuits was good, but the flavor was very flat.  Maybe I did something wrong, but they just did not taste good.  The next time I make them, I am definitely going to tinker with the recipe.  So, I wound up with something that looked like it was supposed to...

But tasted flat.  Nobody wanted to eat more than a serving, myself included.

BISCUITS
6 egg whites                                                                                           $  .84
1/4 cup coconut flour                                                                              $  .75
3/4 cup almond flour                                                                               $ 1.00
1tsp baking powder                                                                                $   .05
1 1/2 tbsp grass fed butter                                                                       $  .15
dash salt                                                                                                  $  .05
                                                                                            Total =        $2.84
SQUASH SPREAD
1 baked butternut squash                                                                          $ 3.85
3 tbsp grass few butter                                                                              $  .30
1 tsp cinnamon/ pinch salt                                                                          $  .05
                                                                                              Total =       $4.20

To prepare butternut squash, bisect the squash lengthwise, scoop out the seeds, and bake on a cookie sheet (open face down) at 400 for 30 minutes.  Let cool, then scoop out flesh and mash with other ingredients...

But, all was not lost.  While I did not have time to try my hand at making another batch of biscuits, I did not want the Butternut Squash Spread to go to waste.  Enter the quick and easy Paleo Butternut Squash Pie!

I made a quick paleo pie crust (LOVE the simplicity of that recipe!!!) and while it was cooking in the oven, I mixed 2 eggs,a healthy squirt of honey, a tbsp of vanilla extract, a tablespoon of baking powder, and some cinnamon and nutmeg in with the butternut squash.  Poured into the finished pie crust, I baked it at 350 for  an hour.

PIE FILLING
Squash spread                                                                                         $4.20
2 eggs                                                                                                      $  .28
honey/vanilla/baking powder/spices                                                          $  .75
                                                                                         Total =           $5.23

PIE CRUST
1 1/2 cups nut flour                                                                                $1.50
4 tbsp grass fed butter                                                                            $ .70
                                                                                               Total =   $2.20 + $5.23 = $7.43 per pie

I forgot to take an after picture, but it was a very pretty pie, I promise.  :-)

t

Behold the power of the lettuce wrap

When we first started this journey a few months ago, I missed sandwiches the most.  Slapping meat and veggies between two slices of whole wheat bread is simplicity itself, and was either the basis or the totality of many lunches of mine.  A sandwich and some mac and cheese?  Mmmm, I thought that was great.  Now, not so much.  But, back to topic.

Of all the things I shifted away from in this life change, the ease of a sandwich, and sandwich fillings have been heartily missed by me.

I had been making Melissa D'arabian's turkey lettuce wraps for the longest time, but it never occurred to me to make lettuce wraps a regular thing in our house.
( http://www.foodnetwork.com/recipes/melissa-darabian/turkey-lettuce-wraps-recipe/index.html  )

 1 lb ground turkey                                                                   $1.69
molasses                                                                                  $  .10
can of sliced water chestnuts (diced)                                         $  .89
White Mushrooms                                                                    $1.49
2 cloves garlic - pressed                                                           $  .10
rice wine vinegar                                                                       $  .10
1 head ice burg lettuce                                                              $1.59
2 carrots - grated                                                                      $  .50
Spinach leaves                                                                           $  .25
Bell pepper - sliced                                                                    $  .79
                                                                         Total            = $ 7.50                  

Lettuce wraps as a regular thing had never occurred to me that is, until the other day; when I made just a touch too much egg salad, and a container that would have made three sandwiches was in the refrigerator.

This was the day after I made some turkey lettuce wraps, and I had some lettuce leaves left over.  I slapped the egg salad into the lettuce cups, and voila! A paleo friendly luncheon in about a minute and a half...

2 eggs @ 14 cents each                                                   $  .28
mayo                                                                               $  .05
mustard                                                                           $  .05
Worscheshire sauce, garlic & onion powder, s&p            $  .10
Lettuce (cost already tallied above)                                  $ zero
                                                                   Total =        $  .48 



I have also put some of our chicken salad into lettuce cups for luncheon since then, and paired them with some tomato soup.  The crunch of the lettuce gives added texture to the meal.  I like it, and I am sure you will too.  Plus, it is inexpensive!

t

Skinny Soup

At least that is what my grandmother used to call it.  It is that great poor person meal known as Cabbage Soup!

In college, I got a copy of "The Cabbage Soup Diet" by Margaret Danbrot.  I would occasionally make a big pot of soup, but did not make it a regular thing until recently.  In 2010, my New Year's resolution was to learn to make soups well.  I learned cream soups, and broth soups.  To the point that I feel pretty comfortable with an ability to go into almost any kitchen and make a flavorful soup out of just about any odds and ends available to me.  I like to keep some soup in the fridge for quick snacks, and cabbage soup is an easy put together for me.

I start out with my trusty stock pot.  I chop up a head of cabbage, add a can or two of diced tomatoes with their juice, and go through my vegetable crisper to see what is starting to go limp or have some questionable spots.  Cut out the soft spots, and dice up those flexible veggies and dump them in.  Top with water, then simmer.  For spices, I add a bay leaf, red pepper flakes, herbs de provence, and salt and pepper.

The batch that I currently have in my refrigerator has...

1 head cabbage                                                                                                      $  1.29
Previously mentioned spices                                                                                    $   .10
1 zucchini                                                                                                               $   .40
1 can diced tomatoes un drained                                                                             $  .59
I carrot, grated                                                                                                       $  .15
3 stalks celery, diced                                                                                              $  .35
1 onion, diced                                                                                                        $  .20
2 cloves garlic, pressed                                                                                          $  .10
                                                                                                            Total  =    $ 3.18

I would say that I have a gallon and a half or two gallons of soup for that amount.  For me, that equates to 15 - 20 bowlsful (depending on enormity of serving) so let's call it 20 cents per bowl, shall we?  Husband and I both like the texture of the soup after it has been blended, so I blend the soup in batches (after fishing out the bay leaf!) and store most of the soup in ziplock freezer bags for consumption later.

 I will keep a large tupperware container in the refrigerator most of the time.

One of my quick dinner hacks is to put some of the soup on the stove, and wait until it is nice and bubbling.  Then, I will crack an egg directly into it and turn the heat down to a simmer.  Wait for the egg to poach in the soup, then serve.  Oh!  I put a pat of butter into the soup as I re-heat it for some richness.  I could also add some raw grated cheese or sour cream to give an extra dimension and smoothness.   

So, a huge bowl of "skinny soup", with an egg to make it a complete meal with protein, and all for under a buck.  Even with my beloved free range eggs at $3.50 per dozen, each egg is only 29.1 cents.   If made with Aldi's eggs, each egg is 14 cents.

Free Range eggs....                                   Aldi eggs
Soup =  20cents                                       Soup  = 20 cents
Egg   =  29 cents                                      Egg    = 14 cents
Total =  49 cents                                      Total  = 34 cents



I can add a super simple spinach side salad for about a buck.  That gives me an entire meal along Paleo guidelines, all for between $1.34 to $1.49, and it is bountiful amounts of healthy foods that will nourish my body the way that it needs to be nourished; in addition to filling me to full.

Paleo Waffles!! and Tikka Masala

A family favorite has always been pancakes or waffles in the mornings.  As stated before, Thing2 loves all things carb and breadlike.  In looking for a youtube clip that I had previously seen on how to make primal ho-ho's I found a recipe for primal waffles!!  I already have all of the ingredients on hand to make them, and I believe that the family would like to have them as a good start this morning.  Today is the first day of school after the Christmas and New Year school break, and I think that the kids will like an extra special breakfast.

Here is the clip...  http://www.youtube.com/watch?v=oogSgJMCP-4
(waffle recipe starts at 2 minutes 33 seconds)


Of course, I added some goodies of my own to it.  I added a sprinkle of cinnamon, and a drizzle of molasses.

In case you do not feel like watching the video, get out two bowls.  Separate your eggs.  Into the bowl with the egg yolks, put one tsp of coconut flour per egg yolk, drizzle in some honey or molasses, and shake in some cinnamon and nutmeg, or any other seasonings that you like. Take your hand mixer and whip your egg whites into stiff peaks.  Then, mix the yolks with the ingredients in their bowl.  When the yolks are well blended, dump your egg whites in and fold them into the mix.  I cheat, and set my hand mixer to the lowest setting, and blend them quickly with the yolk mixture.  Only for a couple of seconds, because I do not want to make the mix "flat".  I have a waffle iron that makes 4 medium sized waffles, and three eggs will fill my waffle iron once.
 
6 eggs, separated                                                                                                             $  .90
6 tsp coconut flour                                                                                                           $  .50
Molasses and cinnamon                                                                                                   $  .15
                                                                                                                          Total =  $1.55 

Add a dollar for butter and real maple syrup, 50 cents for almond butter and 2.19 for a rasher of turkey bacon, and everyone was full of Paleo goodness for 5 dollars and 24 cents!          Breakfast total = $5.24!! For 4 people!!

To keep it simple, I did a teaspoon of coconut flour for each egg, and that worked very well for me this morning.  This recipe is versatile too.  I used the unsweet version to make some bread for dinner.

I used it in place of naan bread recipe, because I noticed during waffles this morning that the texture was very similar to the naan bread that I shared from southern girl goes paleo's blog.  Without the cinnamon and molasses, the flavor was almost dead on too.  I thought this morning that it might work as an accompaniment to dinner, and I was right.  I love it when a plan comes together! :-) 

For dinner, I made Tikka Masala with chicken and cauliflower, with panckaes made from the same recipe as this morning's waffles.

1 head cauliflower                                                                                                     $  .89
2 chicken breasts                                                                                                      $ 2.18
Tikka Masala sauce; gift from my foodie uncle - gluten free,  price looked up on line    $ 4.25
Thin cakes  (minus molasses and cinnamon)                                                              $ 1.40
                                                                                                                Total =    $ 8.72

t

Chicken salad

Aldi's had a 10 lb bag of chicken leg quarters for $6.99 per bag.  I went and bought 10 bags.  Yes, siree.  100 lbs of chicken for just $69.90.  I think that should keep me until summer when free range/organic chickens are at lower prices, so I can buy some serious volume  in better quality meats.

I baked up about 20 lbs for quick snacking, but I overdid it a bit and the chicken wound up kind of dry.  Hard to do with legs and thighs, I know.  What can I say, I am talented.  :-)

So, what do you do with 20 lbs of slightly dry chicken legs and thighs?  You make chicken salad, of course!  I mashed the chicken until pulpy with my hands, grated 2 peeled granny smith apples into the bowl with the chicken, then mixed in some mustard, mayonnaise, a sprinkle of garlic powder, a dash of paprika, a drizzle of worcestershire sauce, and salt and pepper to taste.

It is even better if you make your own mayo.  I used the recipe I got off Paleo Nick's site.    http://www.paleonick.com/articles/5-5-5-Mayo-For-All

20 lbs chicken @ .70 per lb. (round up for 69.9)                                                       $14.00
4 apples                                                                                                                    $  1.00
2 or 2 1/2 cups mayo (depending on taste)                                                                $  2.50
Mustard                                                                                                                    $    .20
Worcestershire sauce                                                                                                $    .15 
Spices                                                                                                                       $    .20
                                                                                                            Total             $18.05

That is a heck of a lot of chicken salad for just over 18 bucks!  And, you can then top some greens with it to make a super-good tasting lunch!

For several weeks, I had kind of despaired about finding a commercially made paleo salad dressing.  If you look at the ingredients on any store bought dressing (at least the ones I was checking out at the grocery store) one of the first ingredients is soybean oil.  Then, the other day, I decided to try a drizzle of balsamic vinegar on my salad.  The first attempt was kind of pungent, and I had to add more salad to my bowl to back off the flavor, but I decided pretty quickly that I like the taste quite a lot.  I think that I am going to try a spritz of apple cider vinegar on my next salad and see how that works. 

t

Update:  Checking in the fridge, I saw that a few of the containers of chicken salad have gone missing.  I mentioned it to Husband, and he told me "Well, it is the crack cocaine of chicken salad."  Awwww, how sweet that is!

Ridiculously simple

For lunch, I just grabbed a couple of handfuls of baby spinach leaves, tossed them in a bowl, diced half a leftover chicken breast, cut up the other half of a cucumber from the other night's dinner salad, a handful of grape tomatoes-halved, 2 mushrooms-sliced, and drizzled a little balsamic vinegar over it.  YUMMY!  Be aware that balsamic vinegar is a very strong flavor, and be sparing with it. 


1/2 bag spinach                                      90 cents
1/2 a cucumber                                       25 cents
1/2 chicken breast                                   50 cents
tomatoes                                                 20 cents
mushrooms                                             20 cents
Balsamic vinegar                                     15 cents
                                            Total        $ 2.20

A great lunch for 2 bucks, and totally Paleo. :-) 

Changing my mindset about what a "convenience" food is has taken some time.  A granola bar, while easy and giving the illusion of something healthy, does not hold a candle to the ease or the nutritional punch of a carrot.  Grab a carrot, wash it off, and dig in.  A carrot gives you Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and is a very good source of Dietary Fiber, Vitamin A, Vitamin K and Manganese.  Carrots do have lots of natural sugars in them, but much less than anything that I was feeding my body as a "healthy alternative" before.

I find that I am eating raw more than before, and I like that.  It is easier to toss together a meal without cooking it, and the vitamins are in full force. That being said, I love cooking meals for my family.  The time, planning, and thought that I put into feeding my family gives me all sorts of warm fuzzies.

This evolution that I am on, that is making me more aware of what I am feeding my family, is a good one.

I did make the Sweet Potatoes Anna from Paleo Nick's website...  http://paleonick.com/articles/Sweet-Potatoes-Anna   and, they were GREAT!!  After the first batch, I was on the phone with my friend, who is coincidentally named Anna, telling her about the recipe, and she said "I wonder how that would work with sliced apples mixed in."  Curious, I decided to try it.

IT WAS A CULINARY REVELATION!!!  Layer of sliced sweet potatoes, drizzle of butter, sprinkle of cinnamon, dash of nutmeg, layer of apples, drizzle of butter.  Repeat until all ingredients are gone.The layering will look something like this...

  Bake at 400 degrees.  For plain sweet potatoes, bake for 60 minutes.  For the sweet potato/apple mix bake for 45 minutes.  I think it is because the apple imbues the recipe with more sugars, and it caramelizes faster.

Sweet Potatoes                                                                      $ 1.78
2 apples                                                                                 $   .50
Butter                                                                                     $  .50
Cinnamon and Nutmeg                                                           $   .10
                                                                             Total        $ 2.88    (for a huge amount)

Finished product...

Not too shabby for a first attempt, if I do say so myself.  :-)


Thing2 loves both versions, and Husband declared them a couple of his favorite of my culinary experiments.

t