Size Matters

You may have read about the trick to use smaller plates to help with portion control.   Here's last night's supper as illustration.  Hubby's on a 10.5" plate.

Compared to mine on an 8" plate.

The coleslaw and pineapple portions are the same.  On the other hand, I made my sandwich with 1 slice of bread instead of 2.  It also used an ounce less meat.  I also skipped the butter on my sandwich and put some of the slaw on my sandwich after the photo.

Difference between the 2 meals?  230 calories.

High Nutrient, Low Cost Challenge

Like many people, I am re-focused on my health and nutrition goals in the new year.  As I was running errands Saturday, I stopped at Albertsons for a few things to get us through to my normal shopping day (Monday). I also threw away the receipt, but here's the list with some recalled costs.

I didn't think at the time to take a photo, but here's what $30 bought:

1 deli roasted chicken ($6?)
3 tubs of fruit - pineapple & cantaloupe. (3 for $10, usually $4 each)
2 1 pound bags of "baby carrots" ($5)
1 small head of cabbage ($2?)
1 bag of organic romaine lettuce hearts ($4?)
2 heads of broccoli ($3?)

For meal 1 (2 people), I cut of the stem of the broccoli and saved it for coleslaw and added 1/2 package (8 oz) of baby carrots and steamed in the microwave for 3 minutes.  Added 2 tsp butter while hot and tossed to spread the flavor.

Served 2 cups of mixed veg with legs and wings of the chicken and 1 cup of mixed fruit.

$2.50 per person
40 carbs, about 400 calories
loaded with vitamins C and A
4 minutes to prepare.

Meanwhile, I found a KFC coleslaw knock-off recipe.  I used 1/2 of the small cabbage, 4 carrots shredded along with the broccoli stems, 1/4 onion, plus the mayo, lemon and milk I had on hand for the sauce.  1 cup per person,

I served this for dinner with baked halibut (stashed in the freezer), 3/4 c of brown rice (staple) and 1 cup of a frozen mixed veg blend.

A fair estimate for the side dishes would be about $1.25 per person.  Halibut cost would depend upon where you live and the season.  I think I won this fish at a fund-raiser.

Currently, the chicken bones are becoming amazing broth.  I saved the breasts to use for sandwiches (to buddy up with the remaining cole slaw).

The odd bits of chicken, I'll add back to the soup.

I put all the bones and skin from the deli chicken into a pot.  I also rinse out all that "jell" from the bottom of the container and included that in the pot.  After I took the photo, I added 1/4 onion, 2 cloves of garlic and some dried herbs: tarragon, rosemary & a bay leaf.  It will simmer for a couple hours.  I will then pull out all the bones and bits, then let it cool overnight to solidify the fat.

So...are you SURE you want to try to convince me that eating healthy is expensive?

Spa Water

For a cheap and healthy drink, add a few slices of fruit or cucumber or some fresh herbs like mint or lemon balm. This week I have made lemon-lime, lime-cucumber, and strawberry-cucumber. I bought the contaner for $ and each 8 cup batch costs about a quarter. Give it a try! 

Frugal Healthy Broth

One thing that you will always find in my freezer is homemade broth or stock.  This was from the turkey we had at Christmas.  It is absolutely amazing.

Today, I bought a 4 pound family pack of lean hamburger for about $12.  I am pre-prepping it for multiple recipes.

I decided to start the cooking by boiling it.  The advantage of this is that it keeps the texture of the meat as the long "strings" rather than "clumps".  I prefer it this way, and that is the appeal of fast food taco meat for many of my clients.

I added a heaping spoon of Crab Boil to a 1/2 pot (1 gallon?) of water.  I used to live in Louisiana, so I always have a 4 pound container of this around.  I wonder what the statue of limitations is for secret recipes that you have sworn not to pass on.  I'm not willing to chance the bad Karma.  Let's just say it's an undisclosed amount of salt, black pepper, cayenne, garlic powder, chili powder and MSG.

After pulling the meat out with a strainer and let finish draining in a colander, I threw in some "Dutch Yellow" baby potatoes that we bought for Thanksgiving and never used.  And an onion and garlic.   Cooked all of that for 20 minute at a rolling boil.  Those will turn into a meal yet to be disclosed.

The liquid reduced by about 20%.  It's now cooling to be a spicy beef broth.

Home made broth has so much more flavor than store bought and is FREE from leftovers!  Make some.  Freeze it.  No matter how little space you have in your freezer, this is worth it.  Pitch the Hot Pockets to make room.

Breakfast Sandwich

Quick, easy, healthy. What could be better?

1 egg + 1 egg white
1 oz diced meat (ham, smoked turkey, spicy sausage)
1/2 oz shredded cheese
2 slices bread

 In a microwavable container that is approximately the size and shape of the bread you are using, whisk the egg.

 Add meat and cheese. Because these are both salty, don't add any salt, but do consider other spices like pepper or curry. You can also add up to 1/2 cup leftover cooked vegetables. Raw diced bell peppers are also nice if you like some crunch.

 Microwave on high heat for 1 minute. Check if done - bottom center solidifies last so a clear container is nice so you can see. Cook up to 1 minute more. If you are adding frozen ingredients or vegetables, it may take 2 mintues total. Let sit for 1 more minute to finish cooking.

Invert your egg patty onto your bread (plain or toasted) and enjoy.

Cost: Fall 2013    $0.60

 Nutrition: 330 calories, 30 carbs, 26g protein, 650 mg sodium, 18% DV calcium, 14% DV Iron. (Compared to a commercial egg muffin, this has similar calories, but equivalent of 1 ounce more protein, 120mg less sodium and 3 g more fiber.)

Convenience Tip: I bought some portion cups at a restaurant supply store. I pre-portion the meat and cheese and freeze them for later. These can be washed and re-used several times.

Nutrition Tip: 2 egg whites in place of 1 whole egg saves 32 calories from fat with 2g more of protein.

 Nutrition Tip: Another way to increase flavor while decreasing fat is to add your own sausage seasonings to lean ground chicken, turkey or pork. As a compromise, cook your favorite spicy sausage with an equal amount of lean meat to cut fat in half.

Crustless Quiche

One of my first nutrition blog post was the recipe for an appetizer called "Spinach Squares" which I now make all the time as a crustless quiche with endless variations.

 Non-stick vegetable spray
3 eggs or 6 egg whites or 3/4 c egg substitute
1 cup whole wheat flour
1 cup non-fat milk
1 teaspoon salt
1 teaspoon baking powder
8 oz sharp cheddar cheese, shredded
2 packages (10 oz each) frozen spinach, thawed & drained*
1/3 cup minced onion.
 * can substitute 4 cups of any cooked, diced or minced vegetables for the spinach & onion

Heat oven to 350. Spray 9x13 inch baking dish with non-stick spray. In a large bowl, beat eggs. Mix in flour, milk, salt & baking powder. Add cheese, spinach and onion. Spoon into baking dish and bake 35 minutes. Remove from oven and let cool. Cut into 12 squares

 Nutrition information: 144 calories, 10g carbohydrate, 4 g fiber, 10g protein, 8g Fat, 480 mg sodium, 90% DV of vitamin A and 24% DV Calcium. (lower fat and calories with egg whites or subs)

 Cost: Fall 2013 pricing     $6.29/recipe, $0.52 per serving

Variations:
Lower Sodium:  Reduce or omit the salt.  Reduce the amount of cheese.  Buy lower sodium cheese.  Then increase the flavor by adding fresh herbs with the vegetables or try spices like curry powder.

Flavor:  Change the cheese:  by using strongly flavored cheeses you can use less, saving both sodium and calories.  Add herbs:  parsley, tarragon, thyme, sage are all great in this.  Vary the veg: onions, mushrooms, cooked greens, chopped broccoli, last night's leftovers.  Add some meat:  1/4-1/2 cup diced finely just to add flavor.  In addition to traditional "breakfast" meats, consider smoked salmon.

Healthy on a Budget Challenge

One of my greatest frustrations as a dietitian is when people tell that they can't eat healthy because "it costs too much."  Hogwash.  My daughter K has agreed to help me prove my point.  She is in her first apartment and now realizes that her lack of interest in mom's effort to teach her to cook has left her with a repertoire of 3 dishes.

I designed a 2 week menu for 1-2 people.  In many cases, it reflects the preferences of the menu tester more than the nutrition goals of her mother.  It does require several hours of cooking on the day that you shop, but then the rest of the time it's mostly  assembly and reheating.  They can be eaten in any order desired.  However, anything not to be eaten within the first 3 days should get moved to the freezer.

Breakfasts: 
Toast
Bagels
Oatmeal with Spiced Apples*
Egg Sandwich*
Eggs Benedict*

Lunches (most need to be cold/non-reheat for work)
Ranch Chicken Wrap*
Chicken Sandwich, carrot sticks
BBQ Chicken Sandwich  with lettuce & carrot slaw *
Chicken Pasta Salad *

Suppers: 
Baked Chicken, Baked Potato, Green Beans *
Clam Chowder, Toast or Biscuits *
Chicken Caesar Salad with Homemade Croutons *
White Chicken Chili, Toast *
Chicken Noodle Soup *
Bean & Rice Burritos *
Chicken Quesadilla *
Chicken a la King *
Chicken Rice Bowl *

*Recipes and Posts to follow

I assumed (and was mostly correct) that she had NOTHING to start with.  My first buy was about $110 which included $23 of staples and storage, $25 of foods of basics that would be covered by WIC vouchers for those who would qualify and the remaining being $48 Nutrition Bargain Foods, $8 special ingredients and $7 bakery outlet bread.

Our first round of cooking included:
roasted chicken
baked potatoes
clam chowder
pre-prep of cheese, ham, caramelized onions, cinnamon sugar, pumpkin  pie spice sugar
ranch flavored croutons

and once the chicken cools down: homemade chicken stock

Stay tuned for more.