I couldn't think of a proper name for this, so I am deeming it "Noodly Tofu Stuff". I don't know how to describe it, but it tasted good. We ate this in two pretty large servings, but it is probably more like 3 resonable servings at about $1.50 each.
Ingredients:
1 block extra firm tofu $1
2 Tablespoons Earth Balance $0.20
Lots of black pepper
Salt
6 cloves garlic, minced $0.50
Fresh parsley, minced (Not sure on the price, mine came from someone's garden.)
4 Tablespoons soy sauce, divided $0.25
1/2 lb. noodles $0.75 (I used clear rice noodles, but spaghetti, linguine, angel hair, or fettuccine will work as just as well.)
2 large carrots, sliced thinly $0.50
1/2 head kale (about 6 large leaves) $1.50
Drain and press the tofu, then slice into 8 thin rectangles. Heat the Earth Balance in a large sauce pan and add the tofu. Cover with lots of pepper and salt to taste. Flip the tofu, and do the same to the other side. About halfway through cooking, add the garlic to the pan. When the garlic and tofu are both golden brown, it's done cooking. Add the parsley and let it just begin to wilt. (This should only take a few seconds.) Add 2 Tablespoons of soy sauce just before removing from the heat. Slide everything from the pan (EB, garlic, parsley, and tofu) onto a plate and set aside.
Cook your pasta according to package directions. When it is done, add a little EB or canola oil to keep the noodles from sticking to each other. Saute the carrots in the pan still coated in EB and other deliciousness until they begin to soften. Add the noodles and kale and sautee until the kale begins to wilt. Add the last 2 Tablespoons of soy sauce and stir to coat. Add all this to a lightly oiled baking dish, and top with the tofu. Stick it under the broiler in your oven for a few minutes until the tofu tops are slightly crispy. (Watch it carfully so it doesn't burn!) Enjoy!
Tuesday, July 14, 2009
Southern Style Stewed Lentils
This is something I threw together when I wanted something home-cooked and delicious but didn't feel like spending a lot of time cooking. As a bonus, you will only dirty one dish! Makes 4 big servings at less than $2 each.
Ingredients:
2 Tablespoons Earth Balance or canola oil $0.20
1/2 yellow onion, diced $0.50
1 cup dry lentils $1
1/2 cup quinoa $1
4 Cups vegetable broth $1
6 oz. frozen spinach $2
Sauce ingredients (less than $2 combined)
1/4 Cup brown sugar
3 Tablespoons apple cider vinegar
3 Tablespoons ketchup
3 Tablespoons blackstrap molasses
Dash cayenne pepper
salt and pepper to taste
Heat the Earth Balance in a heavy soup pot and saute the onion until beginning to brown. Add the lentils and quiona and saute for 5 more minutes. Stir in the vegetable broth, bring to a boil, then reduce to a simmer. Add the sauce ingredients. Cover and let simmer for at least 30 minutes, stirring occasionally. You may need to add more broth if it begins to dry out. Just before serving, stir in the frozen spinach. It will reduce and heat up very rapidly. Try it in a pita pocket or wrap, or serve with cornbread.
Ingredients:
2 Tablespoons Earth Balance or canola oil $0.20
1/2 yellow onion, diced $0.50
1 cup dry lentils $1
1/2 cup quinoa $1
4 Cups vegetable broth $1
6 oz. frozen spinach $2
Sauce ingredients (less than $2 combined)
1/4 Cup brown sugar
3 Tablespoons apple cider vinegar
3 Tablespoons ketchup
3 Tablespoons blackstrap molasses
Dash cayenne pepper
salt and pepper to taste
Heat the Earth Balance in a heavy soup pot and saute the onion until beginning to brown. Add the lentils and quiona and saute for 5 more minutes. Stir in the vegetable broth, bring to a boil, then reduce to a simmer. Add the sauce ingredients. Cover and let simmer for at least 30 minutes, stirring occasionally. You may need to add more broth if it begins to dry out. Just before serving, stir in the frozen spinach. It will reduce and heat up very rapidly. Try it in a pita pocket or wrap, or serve with cornbread.
Saturday, July 4, 2009
Sweet 'n Sour Lentils and Cabbage
This is probably the cheapest thing to make I've posted thus far, so I'm not even going to bother breaking down the price. My best estimate would be under $1 for a very large serving. Besides the sauce, which is pretty sugary, it's damn healthy too!
Ingredients:
1/2 cup lentils
1 cup water or vegetable broth
1 cup frozen veggies
2 cups shredded cabbage
2 tablespoons cooking oil
Sauce:
1/3 cup white sugar
1 tablespoon cornstarch
1/2 teaspoon ground ginger
1/3 cup water
1/4 cup rice vinegar
chili sauce to taste (bright red, comes in a bottle with a rooster on it)
Mix the lentils and water or vegetable broth in a saucepan and bring to a boil, then stir and immediately reduce to a simmer. Cook for about 20-30 minutes. Once the lentils are done, check if there is any water left on the bottom of the pan. If not, add a few tablespoons. Add the veggies and cabbage to the pan and sprinkle with salt. There's no need to stir. Turn the heat to high. Cover and simmer 5-10 minutes or until the cabbage begins to wilt. Heat the oil in a wok or skillet and transfer the lentils and veggies to it. Saute for a few minutes more, then remove from heat.
Meanwhile, mix the dry sauce ingredients (sugar, cornstarch, ginger) in a bowl, then add the wet sauce ingredients. Add this to the saucepan you used for the lentils and veggies and bring to a boil. Once it begins to thicken (should thicken immediately upon boiling), remove from heat and add it to the lentils and veggies. Serve over rice or in a wrap/pita pocket with lettuce.
Ingredients:
1/2 cup lentils
1 cup water or vegetable broth
1 cup frozen veggies
2 cups shredded cabbage
2 tablespoons cooking oil
Sauce:
1/3 cup white sugar
1 tablespoon cornstarch
1/2 teaspoon ground ginger
1/3 cup water
1/4 cup rice vinegar
chili sauce to taste (bright red, comes in a bottle with a rooster on it)
Mix the lentils and water or vegetable broth in a saucepan and bring to a boil, then stir and immediately reduce to a simmer. Cook for about 20-30 minutes. Once the lentils are done, check if there is any water left on the bottom of the pan. If not, add a few tablespoons. Add the veggies and cabbage to the pan and sprinkle with salt. There's no need to stir. Turn the heat to high. Cover and simmer 5-10 minutes or until the cabbage begins to wilt. Heat the oil in a wok or skillet and transfer the lentils and veggies to it. Saute for a few minutes more, then remove from heat.
Meanwhile, mix the dry sauce ingredients (sugar, cornstarch, ginger) in a bowl, then add the wet sauce ingredients. Add this to the saucepan you used for the lentils and veggies and bring to a boil. Once it begins to thicken (should thicken immediately upon boiling), remove from heat and add it to the lentils and veggies. Serve over rice or in a wrap/pita pocket with lettuce.
Friday, June 12, 2009
Breakfast Cookies
Most mornings, my amazing fiance makes me a green smoothie for breakfast. Two days a week, however, he has to work at 5 am. Yep, FIVE. There's no way he feels like making breakfast that early and no way I'm getting up for it even if he did. Since I want him to get a healthy, filling breakfast, I usually make a fruit salad and pack him one of these breakfast cookies. They don't have to be saved just for breakfast, either! They're a great snack or part of a meal for people on the go. They're healthier and cheaper than packaged breakfast bars too. Just make up a batch or two, and toss them in the freezer to use as you need them. Enjoy!
(P.S.-to make the flours cheaper, buy the whole grains in the bulk section of your grocery store and grind them yourself in your blender. You can often save a dollar a pound by buying this way!)
Ingredients:
Dry:
1 Cup whole buckwheat flour
1 Cup whole spelt flour
1 Cup rolled oats
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
Wet:
2 Tablespoons ground flax seed mixed with 4 Tablespoons water
1 Ripe banana
1/3 cup agave nectar
1/3 cup grapeseed oil
Plus your choice of mix-ins! Some examples are:
Nuts (walnuts and peanuts are great)
Raisins
Berries (fresh, frozen, or dried all work well)
Chopped apples
Spices (cinnamon, cloves and nutmeg compliment the other ingredients well)
Just be creative! These cookies have never been the same for me!
Combine the ground flax seed with the water and let it sit while you prepare the rest of the ingredients. (This acts as the egg replacer and should get thick and sticky upon sitting.) Combine the wet ingredients. Combine the dry ingredients. Just before adding the wet to the dry, stir in the "egg" mixture. Combine everything and add in your mix-ins. If it is too sticky, add more oats until it comes together. Drop onto a cookie sheet and bake at 325 for about 12 minutes. Makes about a dozen cookies.
(P.S.-to make the flours cheaper, buy the whole grains in the bulk section of your grocery store and grind them yourself in your blender. You can often save a dollar a pound by buying this way!)
Ingredients:
Dry:
1 Cup whole buckwheat flour
1 Cup whole spelt flour
1 Cup rolled oats
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
Wet:
2 Tablespoons ground flax seed mixed with 4 Tablespoons water
1 Ripe banana
1/3 cup agave nectar
1/3 cup grapeseed oil
Plus your choice of mix-ins! Some examples are:
Nuts (walnuts and peanuts are great)
Raisins
Berries (fresh, frozen, or dried all work well)
Chopped apples
Spices (cinnamon, cloves and nutmeg compliment the other ingredients well)
Just be creative! These cookies have never been the same for me!
Combine the ground flax seed with the water and let it sit while you prepare the rest of the ingredients. (This acts as the egg replacer and should get thick and sticky upon sitting.) Combine the wet ingredients. Combine the dry ingredients. Just before adding the wet to the dry, stir in the "egg" mixture. Combine everything and add in your mix-ins. If it is too sticky, add more oats until it comes together. Drop onto a cookie sheet and bake at 325 for about 12 minutes. Makes about a dozen cookies.
Saturday, March 21, 2009
Veggie and Tofu Fried Rice
This is a simple and healthier version of the fried rice you can find at Chinese restaurants. Instead of white rice, I've used brown. This also has a lot more veggies than its restaurant counterparts typically contain. Grapeseed oil is also the best to use because it is a healthy fat that doesn't smoke at high temperatures. It is a lot cheaper too at only $1.25 for a huge serving. This recipe makes enough to serve 4.
Ingredients:
4-5 cups cooked brown rice $1.50
1 bag frozen soycutash (a mix of edamame, corn, carrots, and red peppers) or frozen stir fry veggies $2
1 block extra firm tofu (Your local asian grocery store probably sells it for very cheap.) $1
Grapeseed oil for frying $0.50
Drain and press the tofu, then cut into small cubes or strips. Sautee in a wok with grapeseed oil until crispy and golden brown. Drain on paper towels. Add a bit more grapeseed oil to the wok if needed. Quickly sautee the soycutash until hot. Add the cooked brown rice and sautee until it is slightly golden brown and no longer sticky. Add the tofu and stir to mix. Serve with your favorite asian style sauce.
Ingredients:
4-5 cups cooked brown rice $1.50
1 bag frozen soycutash (a mix of edamame, corn, carrots, and red peppers) or frozen stir fry veggies $2
1 block extra firm tofu (Your local asian grocery store probably sells it for very cheap.) $1
Grapeseed oil for frying $0.50
Drain and press the tofu, then cut into small cubes or strips. Sautee in a wok with grapeseed oil until crispy and golden brown. Drain on paper towels. Add a bit more grapeseed oil to the wok if needed. Quickly sautee the soycutash until hot. Add the cooked brown rice and sautee until it is slightly golden brown and no longer sticky. Add the tofu and stir to mix. Serve with your favorite asian style sauce.
Green Smoothies
Yes you can eat a healthy, wholesome, and quick breakfast as a vegan! This is a lot cheaper than going to a cafe or smoothie bar and tastes every bit as good. These are just suggestions, of course. Use the greens and fruit you prefer, but the order is very important. Always blend oranges or other citrus fruit with the greens, followed by protein powder, followed by bananas or other soft fruit, followed by frozen fruit. Or if you're lucky enough to have a VitaMix, just throw it all in there. If it ever seems too thick, just add some juice or water to help it blend better. This makes two 16 oz. servings and definitely beats the cafe or smoothie bar at just $2.50 per serving! (By the way, that is using all organic ingredients.)
Ingredients:
2 Oranges, peeled $1
4 oz. spinach or other greens (roughly 2 handfuls) $1
2 Bananas $0.75
1 cup frozen fruit (berries, pineapple, and mango are all good) $1.50
2-4 tablespoons hemp protein powder (optional) $0.75
Put the oranges in the bottom of the blender and loosely place the greens on top. Blend until completely smooth. Add the protein powder and bananas and blend 'til smooth. Lastly add the frozen fruit and blend until smooth once again.
Ingredients:
2 Oranges, peeled $1
4 oz. spinach or other greens (roughly 2 handfuls) $1
2 Bananas $0.75
1 cup frozen fruit (berries, pineapple, and mango are all good) $1.50
2-4 tablespoons hemp protein powder (optional) $0.75
Put the oranges in the bottom of the blender and loosely place the greens on top. Blend until completely smooth. Add the protein powder and bananas and blend 'til smooth. Lastly add the frozen fruit and blend until smooth once again.
Lentil Vegetable Soup
The secret to making this soup so inexpensive is using frozen veggies and dried lentils. Of course, if time and finances allow, fresh is always better for the veggies. Frozen is second best though since freezing retains most of the nutrients of fresh veggies and is a heck of a lot cheaper. Stay away from those nasty canned veggies though. Canning fruits and vegetables destroys most of the nutrients and it really isn't any cheaper. This is a simple recipe, so feel free to add to it and tweak it. Sometimes, though, simple tastes best. Another great thing about this recipe is that it makes about 8 servings and costs only about $1.25 per serving. And that's including a hearty piece of fresh bread!
Ingredients:
8-10 cups vegetable broth $1-$4 (Depending on if you're using concentrate or cartoned broth.)
1 pound frozen veggies $2 (I used an organic mix from Trader Joe's consisting of peas, corn, green beans, and carrots.)
1 cup dry lentils $1
1/2 of a yellow onion, diced $0.50
4 cloves garlic, minced $0.50
2 tablespoons olive oil $0.25
4 tablespoons nutritional yeast $0.50
Lots of Spike seasoning (Get the salt free version. You get more seasonings for your money since it isn't diluted by salt. Add in the salt on your own.)
Salt to taste
Black pepper to taste
Crushed rosemary to taste
Heat the olive oil on the bottom of a big soup pot and gently sautee the onion and garlic for a few minutes. Add everything else, stir, and bring to a boil. Reduce heat and let simmer for 30 minutes. Serve with a loaf of fresh bakery bread for about $3. The rosemary loaf from Trader Joe's or Essential Bakery is perfect with this. Tear off a piece and start dipping!
Ingredients:
8-10 cups vegetable broth $1-$4 (Depending on if you're using concentrate or cartoned broth.)
1 pound frozen veggies $2 (I used an organic mix from Trader Joe's consisting of peas, corn, green beans, and carrots.)
1 cup dry lentils $1
1/2 of a yellow onion, diced $0.50
4 cloves garlic, minced $0.50
2 tablespoons olive oil $0.25
4 tablespoons nutritional yeast $0.50
Lots of Spike seasoning (Get the salt free version. You get more seasonings for your money since it isn't diluted by salt. Add in the salt on your own.)
Salt to taste
Black pepper to taste
Crushed rosemary to taste
Heat the olive oil on the bottom of a big soup pot and gently sautee the onion and garlic for a few minutes. Add everything else, stir, and bring to a boil. Reduce heat and let simmer for 30 minutes. Serve with a loaf of fresh bakery bread for about $3. The rosemary loaf from Trader Joe's or Essential Bakery is perfect with this. Tear off a piece and start dipping!
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