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Real Food on a Budget

8/12/2011

16 Comments

 
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I’m not sure about you but trying to teach myself how to cook, clean and manage a household all while balancing what this world has to offer is tough.  As I look back to my life before having a family I realize that I was much more prepared for the corporate world than the kitchen.  Over the past couple of years I’ve needed to dig in my heels and dive head first into the world of raising kids, living with food allergies, and living off the land all while maintaining a budget.  Let me share with you a few of the things I’ve learned along the way.

Many of the foods we were eating left us full and satisfied for a short period of time but we were hungry and snacking a lot in between meals.  By evaluating our diet we realized that the meals we expected to be ready in 60 seconds were high in saturated fat, sugars and salts.  Replacing those with foods that were nourishing and healthy for us actually decreased the amount of foods we were eating, we felt better and life became simpler.

Defining Real Food

Whole foods in their most natural state including fruits, vegetables, milk, whole grains, seafood, meats.

Natural sweeteners like honey, maple syrup and all natural fruit juice.

Snacks like dried fruit, seeds, nuts, and popcorn

Beverages like water, milk, all natural juices, coffee & tea.

Photo 1  A week’s worth of food purchased at Community Farmers Market in Bowling Green.  Items include:  Fresh fruits and vegetables, berries, meats, eggs, breads and milk.

Those extras at the grocery store may seem like a good deal when priced individually.  But take into account what they add to your weekly budget and the fact that many kids will eat less of their “real” meals and you realize you aren’t really saving much.  Here is an example of what the extras used to cost us each week:

Juice Boxes, 2 Bags of Chips, Breakfast Bars (or energy bars), Fruit Snacks, 12 pack of Coke, 2 Cans of Condensed Soup, Frozen Pizza, Corn Dogs, and a box of cookies Total Cost:  $35 + (often much more)

Simplify Breakfast, Lunch & Snacks

The most important thing I did for our budget was to get control of our breakfast, lunch and snacks.  This is where I was seeing the most over consumption and waste of food for our family.  Walking the cereal aisle at the store proves that we are used to a wide variety of options for breakfast!  But the truth was that with a little self-control we were able to minimize our options at home and save time, money and waste.

Here is an example of a week’s groceries for the first two meals of the day, including snacks (for a family of 6).

Breakfast (Cereal, Oatmeal, Eggs, Smoothies)

Grocery list:  Coffee, Milk, Oatmeal, Cereal, Eggs, Orange Juice, Spinach, Bananas  $22

Lunch (Sandwiches, Wraps, Sliced Fruits/Vegetables)

Grocery list:  Sliced Bread, Wraps, Chicken, Beef, Sliced Cheese, Peanut Butter, Fruit $32

Snacks (fruits & vegetables, Protein “grab and go”)

Grocery list:  Apples, Oranges, Pears, Grapes, Peaches, Bananas, Carrots, Dried Fruit, Mixed Nuts, Hard Boiled Eggs, Peanut Butter $28

Managing Dinner

When you are buying in bulk, stocking up on in-season fruits and vegetables and learning to use what you have on hand you are able to save money through eating dinner at home more often.  Take into account that most families will only need a freshly prepared meal 3-4 days a week and that there is often leftovers!  I’m listing a few of our go-to meals that help us save time and money.

Italian Night-Start with a base of homemade spaghetti sauce (or a healthier store bought option) and expand to one of these:  Chicken or Eggplant Parmesan, Ground Beef Spaghetti, Sausage Spaghetti, Lasagna, or Pizza Night  $12

Crock-pot Meals-Start with a good cut of grass fed beef, chicken or pork.  Add a couple cups of chicken or beef broth and your favorite veggies like potatoes, green beans, carrots, and onions.  $10-15

Skillet Meals-Start with chicken, beef or sausage and add your favorite vegetables like squash, zucchini, peppers, and onions.  Cook on medium heat until tender.  Serve with tortillas, over pasta or over tortilla chips.  $12

Breakfast for Dinner:  Sausage or Bacon, Eggs, Fresh Veggies, and whole wheat pancakes $12

Total Grocery Budget $132 (Keep in my mind that this can be a lot less for those with fewer family members).

Make More with Less

Drink a glass of water and finish it with 1-2 oz. of juice (or your favorite beverage).

Use cooked lentils to make ground beef and sausage go further in chili, soups and burgers.

A hard-boiled egg, spoonful of peanut butter or slice of ham can tide hungry kids (or yourself) over until mealtime.

Buy in bulk, freeze or join a meal-sharing group.

Eat leftovers as often as you have them!

Grow a garden and learn how to cook and preserve fruits and vegetables for use in the winter.

Photo 2  Growing your own garden is good for the body, mind and soul.  It’s also a great way to lower your grocery budget and introduce kids to real foods.

Real Food Resources

Kentucky Proud recipes and food availability charts www.kyproud.com

Small Steps to Health & Wealth  Pick up this free publication from the Warren County Extension Office.

The Kentucky fresh Cookbook by Maggie Green 

Find local food through farmers markets, CSA’s & On-Farm Markets: www.marketmaker.com, www.localharvest.com

16 Comments

{Heirloom} Tomato & Veggie Lasagna

7/31/2011

2 Comments

 
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Veggie Lasagna
Need:
13x9 pan
1 medium pot, 1 large pot
1 medium bowl

Ingredients:
1 Box Lasagna noodles
1 small onion
1 tsp garlic powder
1 Tbsp basil
4 Tbsp Parsley; divided
2 tsp salt; divided
2 tsp black pepper
3-4 cups of tomato sauce
1 Squash
1 Zucchini
3 Bell Peppers of different colors
2 Firm Tomatoes ; 1 chopped, 1 sliced
3 cups small curd cottage cheese
2 eggs
1 cup Parmesan; divided
3-4 cups shredded mozzarella; divided
2 cups cooked spinach

1 - Cook noodles according to package directions
2 - Slice and Simmer (or steam?) all veggies until slightly tender except 1 tomato (slice 1 tomato, but don't cook) WITH onion, garlic powder, basil, 2 Tbsp parsley, 1 tsp salt, 1 tsp black pepper, tomato sauce, and 1 chopped tomato
3 - Mix cottage cheese, eggs (beaten), 1 tsp salt, 1 tsp pepper, 1/2 c parmesan, and 2 Tbsp parsley

Grease pan and put some of the tomato sauce on the bottom

Layer 1/2 of each:
noodles
cheese mix
shredded mozzarella
veggie mix and sliced tomato

Repeat -- put Parmesan on top if desired
Cook in oven at 350 for 45 min to about an hour (watch center for bubbling and slightly brown - might even take longer)

From Rachel Sochor
Enjoy!!
2 Comments

Heirloom Tomato Phyllo Tart

7/26/2011

2 Comments

 
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ingredients: phyllo, butter, garlic, mozzarella, nathan's tomatoes, feta, basil

melt butter with crushed garlic and brush between each of 1 or 2 sheets of phyllo. sprinkle mozzarella to within 2 inches of edges. layer sliced tomatoes. sprinkle with feta and fresh basil. roll edges of phyllo up, use butter for 'glue' if needed.

bake at 375 until it looks yummy, about 20-25 minutes. serve at room temp, surrounded by community/love/best people in my world!

accept accolades from all. ha!!!

Recipe by Dana Bennett

2 Comments

Heirloom TomatoFest Recipes {Ham & Tomato Pie)

7/25/2011

2 Comments

 
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Use a traditional 9-inch pie shell, not a deep-dish. There's no need to thaw the crust before assembling.
• YIELD: Makes 4 to 6 servings
• COOK TIME: 28 MINUTES
• PREP TIME: 20 MINUTES
• COOL: 20 MINUTES
• COURSE: Main Dishes
Ingredients
• 1 (8-oz.) package diced cooked ham
• 1/2 cup sliced green onions (about 4 onions)
• 1 (9-inch) frozen unbaked pie shell
• 1 tablespoon Dijon mustard
• 1 cup (4 oz.) shredded mozzarella cheese, divided
• 2 medium plum tomatoes, thinly sliced
• 1 large egg
• 1/3 cup half-and-half
• 1 tablespoon chopped fresh basil
• 1/8 teaspoon pepper
• Garnishes: fresh basil sprigs, tomato slices
Preparation
• 1. Sauté ham and green onions in a large nonstick skillet over medium heat 5 minutes or until ham is brown and any liquid evaporates.
• 2. Brush bottom of pie shell evenly with mustard; sprinkle with 1/2 cup mozzarella cheese. Spoon ham mixture evenly over cheese, and top with single layer of sliced tomatoes.
• 3. Beat egg and half-and-half with a fork until blended; pour over tomatoes. Sprinkle evenly with basil, pepper, and remaining 1/2 cup cheese.
• 4. Bake on lowest oven rack at 425° for 20 to 23 minutes or until lightly browned and set. Cool on a wire rack 20 minutes. Cut into wedges to serve; garnish, if desired.

Recipe from Chantelle Crouch
2 Comments

Easy {Heirloom} Tomato Recipes

7/15/2011

2 Comments

 
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Fresh, juicy, and colorful layered tomatoes, drizzled with sweet and tangy balsamic vinegar make for a refreshing salad on a hot summer day.
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To make the salad, alternate rounds of watermelon (you can use a biscuit cutter) with slices of ripe heirloom tomatoes and top the stack with basil, olive oil and balsamic vinegar. A sprinkling of freshly ground black pepper and little fleur de sel adds contrast to the sweetness of the melon and tomatoes.
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Stuff a variety of heirloom tomatoes with tuna salad,  chicken salad, rice, or quinoa.

photos courtesy of Food Network
2 Comments

Local {Easy} Crockpot Meals

7/13/2011

0 Comments

 
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This time of year is crazy around here.  During the busy summer months on a farm I find it easiest to prepare 2-3 big meals that we can all eat from through the week.  These are perfect with a side of fresh corn (we eat it raw), cantaloupe, watermelon, sliced tomatoes...

You could really vary these according to what you have on hand, find at your local farmers market or even to use up extras in the freezer.  I simply throw all the ingredients into the crockpot and let it sit for 6-8 hours.

Cabbage and Sausage
Head of Green Cabbage
Head of Purple Cabbage
Bell Pepper
3 Mild Jalapeno
Sweet Onion
2 Pounds Sausage
Salt & Pepper
Drizzle of Honey
Total Cost:  $12
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Meaty Green Beans
Lots of Beans!
Package of Bacon
Sweet Onion
Green pepper
New Potatoes
Salt & Pepper
Total Cost:  $10
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Breakfast for Dinner {Local and on a Budget}

6/22/2011

2 Comments

 
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Everyone loves Breakfast for Dinner!  What I love about this time of year is that there are so many delicious, healthy foods at the market that can go with your fresh brown eggs.

Dozen Eggs $3 (Stoney Creek Farm)
Pieces of various sliced vegetables (When I slice them for other meals I keep the ends to put in our eggs) $1-2 (Caneyville Farms, Coleman Bros. Farms)
Bacon $3 (Stoney Creek Farms)
Granola $2 (Mennonite Delight)
Black Raspberries $2
Total $11 (for a family of 6)

To prepare eggs:
Heat 2 tbs. of olive oil in a skillet.  Add sliced vegetables (we like squash, zucchini, tomatoes, jalapeno pepper, bell pepper, onion).  Eggs can be added and prepared to your taste.  I like over easy, the rest of the family likes scrambled.
2 Comments

Local {Potluck} on a Budget

6/12/2011

1 Comment

 
If you are like our family you are probably hosting or attending a lot of potlucks, BBQ's and celebrations this summer.  Salads topped with lots of your favorite goodies are a great way to share local foods with big crowds.  A special thanks to the Page family for inviting us into their home and lives over the past couple of years.  You have been mentors to us in so many ways, food and mothering to name a few!  May we share many more meals together over the years...
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Fresh Local Salads (topped with your favorites)

Lettuce $1.50 (Caneyville Farms)
Tomatoes $1.50 (Caneyville Farms)
Brown Eggs .50 (Stoney Creek Farm)
Onion .75 (Caneyville Farm)
Peppers .50 (Coleman Bros. Farm)
Chicken $1.75 (Stoney Creek Farm)
Cucumber .50 (Coleman Bros. Farm)
All items were purchased at Community Farmers Market
Total Budget $7.00

Kimberly's Honey Mustard Dressing
1 cup Mayonaise
1 squirt Spicy Brown Mustard
1 Tablespoon Raw Honey

Dana's Balsamic Vinaigrette
2 Parts Extra Virgin Olive Oil
1 Part Balsamic Vinegar
Italian Seasoning
Celery Seed
Dry Mustard
Raw Honey

With the money you are saving you can pick up a bar of soap or a potted plant for the hosts!

1 Comment

Local Dinner on a Budget

6/5/2011

1 Comment

 
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You have probably heard a lot about eating "real food" or "local food" but if you are like I was a couple of years ago you may have a hard time imagining how to make that work for you...especially if you are on a budget.  Let me share with you exactly what a real, local dinner can look like for your family.

All of these foods were purchased at the Community Farmers Market on Saturday June 4th, 2011.  Dinner was made in less than 15 minutes prep time (about 30 minutes total).  It wasn't difficult and my entire family enjoyed it.  Most importantly it was nourishing food prepared together in our kitchen and enjoyed together.

Cabbage & Sausage
1 head Cabbage $1.50 (Caneyville Farms)
1 pound Sausage $4.00 (Stoney Creek Farm)
1 Sweet Onion $1.00 (Caneyville Farms)

Brown sausage and add onion until carmalized
Chop cabbage and add to sausage and onions.
Cover with a 2-3 cups of water and cook down.
Salt and Pepper to taste

Summer Squash
2 Patty Pan Squash ($1.25) (Coleman Bros. Farm)
Olive Oil (Sam's)
Salt & Pepper (Sam's)

Warm oil on low to medium heat.
Add sliced squash, salt and pepper to taste
We like ours browned on the edge.  But you can cook them to your preferance.

Sliced Banana Bread $2.00 (Mennonite Delight)
Real Milk $1.50 (5 glasses) (Stoney Creek Farm)

Total for Dinner $11.25 (for a family of 5)

1 Comment

    Real Food for Families 

    Join me as I share my journey to the discovery of real food.  Local, healthy food that nourishes our bodies and minds...all while living on a budget! 

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