Sea Bass and Shrimp over Grits

This is one of the most soul-satisfying dishes I have ever made, but also on the more expensive side, in comparison to some of the other dishes I've made. When planning my weekly menus I try to incorporate mostly less-expensive meals with one or two more-expensive meals and I'm still able to stay on track. This dish can be served by itself with a piece of crusty bread, over linguine pasta, or the way I enjoy it is over grits or polenta.

Equipment: Large dutch oven (similar to a Le Creuset) and a 2 qt or larger sauce pot


6 ounce bacon, about 5 strips - cut into inch cubes -- $1.49
1 medium onion - chopped medium dice -- $0.75
3 garlic cloves - smashed -- $0.10
1 red bell pepper - medium dice -- $1.29
1/4 cup dry white wine -- $0.31
1-28 ounce can whole tomatoes - rough chop -- $1.49
1 tsp dried Mexican oregano (if you have or can only find regular dried oregano that's fine too) -- $0.02
4 tsp hot sauce (whatever is your favorite) -- $0.08
1/4 cup heavy cream -- $0.31
2 tsp salt -- $0.02
1-8 ounce piece wild sea bass - cut into 2 inch pieces -- $6.49 
1 1b wild, raw, large 18-20 count shrimp (peeled and devained) -- $10.99
1/4 cup fresh parsley - chopped -- $0.42


1 cup dried corn polenta -- $0.87
3 cups water -- $0.00


Total cost of entire meal = $24.63


Render bacon in dutch oven until crispy. Drain bacon onto paper towel reserving the oil in the pot. Saute onion until translucent, about 5 minutes on medium heat. Add the smashed garlic and bell pepper and cook until garlic is fragrant, about 1 additional minute. Add tomatoes, Mexican oregano, cream, hot sauce and salt. Bring mixture to a boil and then lower heat to med-low and simmer for 20 minutes until all the flavors have melded together. About 10 minutes before you are about to eat you want to add the fish and shrimp. (If you do this step too soon the shrimp will be rubbery and the fish will be dry. You can even cook the mixture ahead of time, refrigerate it or freeze it and when you're ready to eat bring the mixture back to a boil and add the fish and shrimp.) Season the fish and shrimp with salt only and carefully nestle the fish and shrimp throughout the mixture. Add a lid and continue to simmer until fish and shrimp are cooked about 6-8 minutes. Fish will be firm and flaky and shrimp should be firm and pink. Mix in fresh parsley and cooked bacon from earlier, being careful not to break up the fish. Spoon mixture over grits or polenta. 


When maxing grits or polenta follow the directions on the package. Most corn polenta calls for a 3 to 1 ration but it's best to look at the package for cooking directions. 


Makes 4 large portions. 


How to modify for:
Vegetarians: Replace the bacon with olive oil and replace the fish and shrimp with vegetables like zucchini, summer squash and eggplant and make this dish more like a ratatouille if you will. Add the vegetables at the same time you add the red pepper and cook the mixture until the vegetables are tender about 20-30 minutes depending on the size of the dice. 
Vegans: Follow the same directions as the vegetarians but remove the heavy cream.
Pescatarians: Replace the bacon with olive oil. 
Lactose intolerance: Omit the heavy cream and try stirring in plain goat or sheep's milk yogurt right before serving. You will still be able to achieve the creamy effect without the heavy cream.
This is a gluten free meal!!

All Things Fish

I am a huge fan of fish and all things seafood. Fish is a much healthier way to incorporate protein into your diet. Sea bass, for example, contains 19 grams of protein compared to chicken's 21 grams, but sea bass only contains 4 grams of fat and 114 calories per serving compared to chicken's 7 grams of fat and 190 calories, and that's without skin. Add chicken skin and you're up to 14 grams of fat and 239 calories per serving. If this is the comparison with chicken, imagine its match-up with beef.
But sometimes I feel like there is a stigma behind fish and seafood. Maybe because people are confused with what to buy or where to buy it. Maybe people are put off by the high price of quality seafood. I've even had people ask me about mercury in fish and their concerns for their family. Well let me put it to you straight and answer some fishy questions.

1) Wild vs. Farmed
Okay, so this is a tough question with no black or white answer. We buy most of our fish either at an Asian grocery store called H-Mart or through my husband's fish vendor. Those suppliers may carry farmed fish with little to no regulation of the fish's diet. In those instances, we always buy fresh. And this next statement may shock some people, but the fresh fish that we purchase at H-Mart is most likely the same fresh fish that is sold at let's say, Whole Foods. Sometimes, my husband and I will even joke that the same delivery truck will drop off fish to one store and then drop off the same type of fish at another store that charges twice as much. I'm not saying this to deter anyone from shopping at all-natural markets, but I think it's important to know what you're buying and how you can save money. However, if I am making something that calls for fish that may only be farm-raised (for whatever reason), I will spend the extra money and purchase it at a more reputable store. Some additional benefits to buying reputable farm-raised fish is allowing fresh fish to replenish themselves, helping the overall fish population.

2) What is mercury or methylmercury?
Mercury occurs naturally in the environment and can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and is turned into methylmercury in the water. It is this type of mercury that can be harmful to your unborn baby and young child. Fish absorb the methylmercury as they feed in these waters and so it builds up in them. It builds up more in some types of fish and shellfish than others, depending on what the fish eat, which is why the levels vary.
Is there methylmercury in all fish and shellfish?
Nearly all fish and shellfish contain traces of methylmercury. However, larger fish that have lived longer have the highest levels of methylmercury because they've had more time to accumulate it. These large fish (swordfish, shark, king mackerel and tilefish) pose the greatest risk.
For a full list of mercury levels in commercial fish and shellfish, click the link below.
http://www.fda.gov/Food/FoodSafety/Product-SpecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115644.htm

3) Quality fish and seafood can be expensive, and when you are trying to stick to a budget, it's easy to cross these items off your list. But it is possible to include fish in your weekly meals without it consuming your budget. Just like higher quality meats, sometimes eating fish and seafood means not making it the star of the meal.

Slow Cooked Lentils with Burrata Chesse

There are times in which I feel it could be absolutely possible to be a vegetarian and then I remember how much I love meat, but there are those instances in which I have meals that are so satisfying I could renounce meat forever. This is one of those meals.
Lentils are the perfect balance of healthy and hearty. They are an excellent source of folic acid and potassium, and a good source of iron and phosphorus. They are high in protein ( 9g per 100 g), low in fat and calories (0.4g and 116 cal), moderately high in fiber (3.9g) and best of all low in cost. One 16 ounce bag of dried lentils, enough to feed 4 people with leftovers cost me $1.59. This dish can be served by itself with the added protein from the cheese or as a side dish with roasted fish such as salmon or even with roasted chicken. I think the richness from the cheese works so well with the creaminess from the lentils.

What is Burrata cheese? Burrata is a fresh italian cheese, made from mozzarella and cream. The outer shell is solid mozzarella while the inside contains both mozzarella and cream, giving it an unusual, soft texture. It is amazing! Really, when I discovered Burrata a few years ago I felt like my life was forever changed. And yours will be too.





Equipment: Large dutch oven (similar to a Le Creuset)

2 Tbsp olive oil -- $0.10
1 medium onion - small dice -- $0.75
1 large carrot - small dice -- $0.35
2 garlic cloves - smashed and chopped -- $0.04
1 - 16 ounce bag dried green or black lentils (washed in a bowl of water) -- $1.59
32 ounces chicken or vegetable stock -- $1.83
2 Tbsp red wine vinegar -- $0.08
2 tsp salt -- $0.02
1 tsp freshly ground black pepper -- $0.02

2 balls of Burrata cheese - sliced in half -- $4.99

                                     -----------------
                                            $9.77

Heat 2 tbsp of oil in dutch oven on medium heat, add diced onion and saute until translucent about 5 minutes. Add carrot and garlic and cook for an addition minute. Add lentils and cover with stock. Bring to a boil and then reduce heat to simmer (medium low) and cover with a lid. Cook lentils until tender about 1 hour. When lentils are finished cooking they should be creamy and liquid should be reduced but not completely gone. Season lentils after they are cooked. One of the biggest mistake people make when cooking legumes is seasoning them before they are cooked. The protein becomes tough and doesn't cook properly. Finish with red wine vinegar. This gives the lentils a touch of acidity which is essential in achieving balance.  


Spoon the lentils into bowls and serve with one half of Burrata per portion. Top each portion of Burrata with a drizzle of olive oil and salt and pepper. 


Makes 4 large portions


This meal is vegetarian and gluten free. Remove the Burrata for a vegan and lactose free meal. Replace with roasted fish for a healthier lactose free option. 

Back to Blogging

Blogging is a lot work and after spending an entire week in front of the computer I felt like my kids were being neglected. In fact my dad even started calling the girls blog-orphans. But after a much needed blogging vacay I am back in full force. That being said I'm going to take a different approach to blogging in the future. Instead of posting my weekly menus and recipes everyday, I will start posting recipes, thoughts and ideas specific to dietary issues; but not necessarily specific to me or my family. And not everyday!
I am also going to highlight certain ingredients and explain why with some simple changes to your weekly menu you can transform your budget and save more money.

Chicken Spiedies with Homemade Italian Marinade on Hogie Rolls with Fries and Green Salad

What are spiedies? The spiedie is a dish local to Greater Binghamton in the Southern Tier of New York State, and somewhat more broadly known and enjoyed throughout Central New York state. ^[1] Spiedie consists of cubes of chicken, pork, lamb, veal, venison or beef. The meat cubes are marinated overnight in a special marinade, then grilled on spits over a charcoal pit. The traditional method involves serving freshly prepared cubes of lamb, chicken, or beef on soft Italian bread, and occasionally drizzled with fresh marinade. However, it is frequently common to find them served on a submarine roll, and chicken is now the meat of choice due to cost. The marinade recipe varies, usually involving olive oil, vinegar, and a variety of Italian spices and fresh mint. The original idea for spiedie was brought by Italian immigrants to Upstate New York in the early 1920s. The specific origin of the spiedie is disputed. Traditionally the early Broome County spiedie was made only from spring lamb, but currently most commercial restaurants prepare spiedie using chicken or pork. http://en.wikipedia.org/wiki/Spiedie 


Growing up I would always spend the summer in Binghamton with my dad, who grew up there, and we would eat spiedies until I never wanted to see another one again. And then we would do the same thing the next year. Buying the marinade can be pricey and sometimes hard to find depending on where you live. So I've always made my own. My recipe is:  1/2 cup red wine vinegar, 2/3 cup olive oil, 1 Tbsp kosher salt, 1 Tbsp Italian seasoning or poultry seasoning, 1 Tbsp dried Mexican oregano, 1 tsp freshly ground black pepper
Mix ingredients until combined and salt is dissolved. 


Equipment: Outdoor grill or indoor grill pan.


Spiedies


2 lbs organic boneless chicken thighs -- $5.96
1 marinade recipe -- $1.66

Traditionally the meat is cubed first and then skewered but I like to keep the thighs whole and cube them after they are cooked. It eliminates the need for skewers. Marinade chicken in quart container overnight. Make sure marinade covers all the meat. The next day drain meat reserving the marinade in a small saucepan. Cook thighs on a super-hot grill pan with a spatter-guard. Cook for about 5 minutes each side. While meat is grilling bring reserved marinade to a boil and cook for at least 8 minutes. This step is very important. You need to make sure any raw chicken juice in the sauce is cooked. When chicken is done, chop meat into 1 inch cubes and assemble on buttered hogie rolls. Add 1 Tbsp of cooked marinade/sauce on each sandwich. These sandwiches are not served with any other condiments other than sometimes you see hot sauce. 

6 Italian hogie rolls - toasted -- $2.79
3 Tbsp butter or mayonnaise for spreading on rolls -- $0.56


Oven Fries


2 1/4 lbs Russet Potatoes -- $1.75
5 Tbsp canola oil -- $0.25
salt and pepper


The best oven fry recipe is not my own. I found it in the Cook's Illustrated Cookbook and because of legal reasons I cannot share it with you. But if you buy their cookbook you can make them too. I am just sharing the ingredients for costing purposes. Sorry. 


                                                 Total cost of entire meal = $12.97


This is not a good meal for vegetarians or vegans. You could substitute fish but the whole point of this meal is authenticity. Even the Italian bread makes this sandwich.There are just some things better left unchanged. 

Chicken and Hubbard Squash Coconut Red Curry over Brown Rice

Wait, you say...where is the recipe for Mojo Marinated Pork Shoulder Tacos with Cabbage Slaw, Cilantro Cream and Rice & Beans? Well I made them and despite the fact that I generally like everything I make this was not a winner. I am tweaking the Mojo marinade and once I have a recipe that I am proud of I will share it with the world, but until then I don't want to publish something I am not happy with. 

I love curry. I also love that when you make your own curry you can regulate how much fat and oil go into your meal. It is possible to have a meal so satisfying and flavorful, but also be low in calories. This is also a recipe where protein isn't the star. By adding squash you cut down on cost as well as adding nutrients to your meal. 

2 Tbsp olive oil -- $0.10

1 small onion - small dice -- $0.50

4 garlic closes - finely chopped -- $0.13

3 Tbsp red curry paste  (such as Mae Ploy) -- $0.25

1 1/2 lbs organic chicken thighs - cut into 2 inch cubes -- $4.47

3 cups Hubbard squash - skin and seeds removed, cut into 2 inch cubes ( you can also use butternut squash or even sweet potatoes) -- $2.46

1 - 13 oz can coconut milk -- $1.79

1 1/2 cups chicken stock -- $1.00

2 tsp fish sauce -- $0.03

1 Tbsp all-natural peanut butter -- $0.05

1 lime - 1/2 juiced & 1/2 for serving wedges -- $0.28

1/2 cup cilantro leaves -- $0.30

1/4 cup slivered almonds, roasted peanuts or pumpkin seeds -- $0.66

1 1/4 cups of your favorite brown rice -- $0.59

2 1/2 cups water

                                                          ---------------

                                                              $12.61

Heat oil on medium heat, add onion and cook until translucent about 5 minutes. Add garlic, cook for 1 minute. Add red curry paste, cook for additional minute or until curry paste is fragrant. Add cubed chicken and stir until curry paste and onion mixture covers all cubed chicken. Add squash, coconut milk, chicken stock, fish sauce and peanut butter. Stir. Bring mixture to a rolling boil and then reduce heat to simmer (medium-low). Simmer curry for 45 minutes, uncovered. Finish curry with juice of 1/2 a lime. Serve over rice. Garnish with cilantro, toasted nuts and lime wedge. 

Serves 4-6 people

How to modify for:

Vegetarians: Replace the chicken with a double portion of squash and about 10 minutes before curry is finished stir in rough chopped Chinese broccoli. Replace the chicken stock with vegetable stock and omit the fish sauce. Unfortunately most red curry pastes contain dried shrimp, but Whole Foods carries one that is vegetarian. Look in your local market for a shrimp free-version. 

Vegans: Follow same directions for vegetarians.

Pescatarians: Replace chicken with 1 pound shrimp or a firm, white fish such as halibut. Season shrimp or fish with salt and pepper and stir in to the simmering broth about 10 minutes before curry is finished. 

* This is a gluten and lactose free meal!

Lebanese Style Pork with Ras El Hanout, Cucumber-Yogurt Sauce in Warm Pitas with Moroccan Couscous Salad

Ras el Hanout is a unique spice blend that you see in a lot of Middle-Eastern and Moroccan cusine. You can buy the spice blend or make one that is similar with spices you already have on hand. I like to toast my spices until fragrant and then grind them myself in a spice grinder. My blend contains:

1 Tbsp ground corriander
1 Tbsp ground cinnamon
1 Tbsp ground cumin
1 Tbsp ground cardamom
1 tsp ground black pepper
1 tsp tumeric
1 tsp ground ginger
                                          1 tsp ground fennel seed
                                          1 tsp ground nutmeg

I make these flatbreads with pork shoulder which is obviously not authentic since most people in Middle-Eastern countries do not eat pork. Traditionally it's made with beef or lamb which tend to be much more expensive. I love pork, but organic pork is hard to find and expensive. An important thing to remember when buying pork,  by USDA standards pork is never allowed to contain hormones. Can antibiotics and hormones be used in pork raising? http://www.fsis.usda.gov/Factsheets/Pork_From_Farm_to_Table/index.asp#2.
Now this doesn't mean the meat was sustainably raised and the pig had a good life. It just means that the meat I am eating does not contain hormones like a lot of non-organic beef does. Keep that in mind if organic, sustainably raised pork is out of your budget.                                        

Equipment: Large dutch oven (similar to a Le Creuset), grill pan, 2 qt. saucepan

Braised Pork

3 1/2 lbs boneless pork shoulder - diced into 2 in chunks -- $5.92 @ 1.69/lb
2 Tbsp Ras el Hanout blend -- $0.10
1 Tbsp Kosher Salt -- $0.02
2 Tbsp olive oil  -- $0.10
1/2 medium onion - rough chop -- $0.33
3 garlic cloves - smashed -- $0.10
1 jalapeno pepper - seeds removed and rough chop -- $0.21
1 cup chicken broth or water -- $0.75
                                             ---------------
                                                $7.53

Preheat oven to 350*

In a large mixing bowl, mix pork pieces with spices, salt and 1 Tbsp olive oil. Set aside. In large dutch oven heat 1 Tbsp olive oil, saute onions for about 3 minutes on medium heat. Add smashed garlic and jalapeno and saute for additional minute. Add pork pieces and cook for about 5 minutes until pork has light-brown color. Add chicken stock and cook until broth begins to simmer, additional 5 minutes. Cover and cook in the oven for 1 hour. After an hour remove lid and cook for 15 more minutes. Pork should be tender and shred easily and sauce should be reduced and glaze the pork.

Cucumber-Yogurt Sauce

2 Persian cucumber or 1/2 English cucumber - sliced in half and then sliced thin half moons -- $0.50
3/4 cup plain Greek yogurt -- $1.25
                                         --------------
                                             $1.75

Mix sliced cucumbers with yogurt. Season with salt and pepper.

Moroccan Couscous Salad


2 cups quick-cooking couscous (I like whole wheat) can be found at Trader Joe's -- $1.35
1/2 cup raisins -- $0.40
1 1/2 cups boiling chicken stock or water -- $1.00
1/4 cup olive oil -- $0.20
1/3 cup slivered almonds -- $0.83
1/2 medium onion - small dice (the other half) -- $0.33
1/2 cup green onions (scallions) - sliced thin -- $0.43
1 15 ounce can of cooked chickpeas -- $0.79
12 ounce jar roasted red peppers - sliced into 1 inch strips -- $1.99
1 lemon - juiced -- $0.27
2 tsp cumin -- $0.03
                                        --------------
                                           $7.62

Bring water or stock to a boil in 2qt saucepan. Place couscous and raisins in a large bowl. Pour boiling stock over dry couscous. Let stand for 5 minutes.

In the same saucepan heat 1/4 cup olive oil on medium heat. Add slivered almonds. Cook until golden, about 3-5 minutes. This part goes very quickly, do not step away from the stove. Remove nuts using a slotted spoon. Add nuts to couscous. In the same saucepan cook diced onions until translucent about 5 minutes. Add to couscous along with all the olive oil. Add green onions, chickpeas, red peppers, lemon juice, cumin and salt. Stir until combined. Adjust seasoning if needed.

Grilled Flatbreads -- 2 per person x 4 people = $2.00

Brush whole wheat flatbreads or pits with olive oil. Grill eat side on medium heat for 3 minutes per side. These can also be toasted in the oven.

                                    Total cost of entire meal = $18.90

* This is more than the $15.58 I usually spend but there were enough leftovers of both the pork and couscous salad for Maille and I to eat the next day.

How to modify for:
Vegetarians: Replace pork with 1 large eggplant cut into 2 inch pieces. Follow the same cooking process but substitute vegetable stock. Cook for 30 minutes instead of 1 hour. For the couscous salad substitute water for chicken stock.
Vegans:  Replace pork with 1 large eggplant cut into 2 inch pieces. Follow the same cooking process but substitute vegetable stock. Cook for 30 minutes instead of 1 hour. For the couscous salad substitute water for chicken stock. Instead of yogurt sauce mix the cucumbers with white wine vinegar, 1 tsp olive oil and salt and pepper.
Lactose intolerance: Try using sheep's milk yogurt, like Old Chatham's Farm. It does not contain lactose. It can be purchased at Whole Foods, Wegman's or online.
Gluten intolerance: Instead of couscous try this recipe with quinoa. What is quinoa? http://en.wikipedia.org/wiki/Quinoa. Omit the grilled flatbread.












 

Whole Wheat Pizza with Roasted Butternut Squash, Red Onion, Sage and Goat Cheese

I am a cook it from scratch kind of girl. I make my own mayonnaise, salad dressings, sometimes even my own fresh pasta. But I also believe in the notion of 'working smarter not harder.' Sometimes it makes sense to buy certain things instead of making them yourself. Pizza dough for me is that type of time saver. Trader Joe's makes 3 types of pizza dough and it's an excellent product. Don't live near a Trader Joe's? Check out your local market or even ask about buying dough from your nearby pizza restaurant. I like whole wheat pizza dough but not everyone enjoys the taste of whole wheat. Plain or even herb dough will work for this recipe as well.

Equipment: Half sheep pan with Silpat, rolling pin, pastry brush, mixing bowl

1 whole wheat pizza dough (1lb) + a.p. flour for dusting -- $0.99
2 tbsp extra virgin olive oil -- $0.10
8 ounces goat cheese - softened at room temperature -- $3.99
1 medium butternut squash -- $1.65
1/2 small red onion - sliced thin -- $.40
20 sage leaves -- $0.55
Pecorino Romano for grating -- $0.10
                                               -------------
                                                  $7.78

Preheat oven to 350* Peel butternut squash and remove both top stem and bottom. Cut squash down the middle to remove seeds and cut again so the squash in cut into 4 quarters. Cut 1/2 moon pieces that are 1/2 an inch thick. (I'm making this seem more complicated than it actually is. It's actually quite easy.) Mix squash with 1 tbsp olive oil, salt & pepper and roast for 20 minutes. Allow to completely cool.

Turn oven up to 425*

Roll pizza dough out to fit 1/2 sheet try. Brush 1 tbsp olive oil on entire dough and season dough with salt and pepper. Bake dough for 5 minutes. Remove from oven and allow to slightly cool. Spread goat cheese over all but 1/2 inch of par-cooked dough. Arrange cooked butternut squash and sliced red onion. Bake for 15 more minutes. Once cooked place sage leaves on the pizza and grate Pecorino over the top.

Makes 24 slices, enough for 4-6 people.

How to modify for:
Vegans: This pizza can be equally delicious without the cheese. Try reducing coconut milk until thick (cook on medium heat for about 10 minutes), add a tsp of red curry paste and use that as your sauce. Replace the sage with cilantro and you have a whole new array of flavors.
Lactose intolerance: Goat cheese is much lower in lactose and usually doesn't bother people like cow products do.
Gluten intolerance: King Arthur Flour and Bob's Red Mill both make great gluten-free flours. Try making your own pizza dough. Here is a recipe: 1 1/2 cups gluten-free flour, 1/4 tsp salt, 1 tsp dry yeast, 2/3 cup warm water, 1 tbsp olive oil. Mix flour and salt in a bowl, stir in yeast. Add warm water and oil. Mix to form dough. Knead by hand or in a machine for at least 5 minutes. Cover with warm towel and let rise for 1 hour. After dough has risen punch it down and shape will rolling pin to desired size. Follow same baking instructions.
            

Farro with Stewed Collard Greens with Grilled Sausages and Grilled Bread

Farro is a grain that is a lot like barley, in fact if you can't find farro in the store barley will work just fine. It is high in fiber, high in protein and low in fat. And like rice at little bit cooks up to feed the whole family. It has an excellent nutty flavor that makes it a bang of flavor for your buck.

Collard greens are members of the cabbage family, but tend to be more bitter. That bitterness will decrease as the greens cook. Collard greens are an excellent source of vitamin A, vitamin C, potassium and folic acid. They are also low in fat and calories. And unlike spinach let's say, collards really hold their body and don't shrink down to nothing.

Equipment: Large dutch oven (similar to a Le Creuset) and a grill pan.

3 tbsp extra virgin olive oil -- $0.15
1 medium onion - small dice -- $0.65                                                                      
3 garlic cloves - sliced thin -- $0.10  
1 1/2 cups farro - rinsed under water -- $2.30
1 large bunch collard greens - remove stems, rough chopped (about 6 cups) -- $2.50
1/2  cup white wine -- $1.00
2 1/2 cups chicken stock  -- $2.00
2 tbsp butter -- $0.40
1/2 cup Pecorino Romano cheese - grated -- $0.75
4-5 of your favorite raw Italian sausages -- $3.95
1/2 loaf of french bread  -- $0.75
                                             -------------
                                               $14.55

Heat 2 tbsp of oil in dutch oven on medium heat, add diced onion and saute until translucent about 5 minutes. Add sliced garlic and saute for an additional minute. Add collard greens, farro, wine and chicken stock and season with salt and pepper. Bring to a boil, stir, and then reduce heat to simmer, cover, and cook for 1 hour on med-low heat.

While farro is cooking heat a grill pan without any oil. Brush sausages with 1 tbsp oil and when grill pan is very hot grill sausages until cooked. Remove from grill pan and let sausages cool. Slice baguette and grill bread (crust side up) on the same grill pan, but turn the heat down to medium. The bread will soak up the oil and the juices from the sausages. Grill bread to your likeness, be careful not to burn. Once sausages have cooled slice them into 1 in rounds.

After an hour the farro should be cooked and have no bite to the grain and the collards should be soft but not falling apart. Remove from the heat and stir in butter, Pecorino and sausages.

Serve with grilled bread.

Makes 4 large portions

How to modify for:
Vegetarians: Replace chicken stock with vegetable stock and take out sausages. Replace with roasted wild mushrooms, such as king trumpets or mitakies.
Vegans: Replace chicken stock with vegetable stock, take out sausages, butter and Pecorino. Replace with roasted wild mushrooms, such as king trumpets or mitakies.
Pescatarians: Replace chicken stock with vegetable stock and take out sausages. Replace sausages with firm, white fish such as Halibut. Grill each side and finish in 375* oven for 8-10 minutes.
Lactose Intolerance: Just remove the butter. Pecorino is a sheep's milk cheese and does not contain lactose.
Gluten Intolerance: Unfortunately farro contains gluten as it is a grain. Use a grain like arborio or carnaroli rice and make this dish more like a risotto. Follow the steps on the bag for cooking advice. And omit the grilled bread.

Tuesday, Jan 1st - Monday, Feb 6th

I really prefer method cooking over recipe cooking. I use recipes more as a tool to give me ideas, but I know that not everyone cooks like that. That being said not every menu item I have has a recipe to it, or at least not yet. When I post my weekly menus they will be one day behind and I will be posting the recipe from the previous meal. Also, my weekly menus only include dinner ideas. We do eat breakfast and lunch here everyday but it's meals like oatmeal and sandwiches and well if you need help making those this may not be the blog for you. :) Let's get started.


Tuesday -- Farro with Stewed Collard Greens with Grilled Sausages and Grilled Bread

Wednesday -- Whole Wheat Pizza with Roasted Butternut Squash, Red Onion, Sage and Goat Cheese  and Green Salad

Thursday -- Lebanese Style Pork with Ras El Hanout, Cucumber-Yogurt Sauce in Warm Pitas with Moroccan Couscous Salad

Friday -- Mojo Marinated Pork Shoulder Tacos with Cabbage Slaw, Cilantro Cream and Rice & Beans

Saturday --  Chicken and Hubbard Squash Coconut Red Curry over Brown Rice

Sunday -- Chicken Speedies with Homemade Italian Marinade on Hogie Rolls with Fries and Green Salad

Monday -- Beef Bollanaise over Ziti Pasta

Let's Get Cooking

So now that you have everything you need in your kitchen it's time to get cooking. But one last thing before I get started with recipes. Living in the Washington, D.C., metro area we have lots of choices when it comes to grocery stores, including multiple ethnic markets. I understand that not everyone reading this blog has the same choices I have, but I will try to customize my suggestions to accommodate shopping choices in your area.  Here is a list of places I shop in order of frequency:

1. Trader Joe's --- http://www.traderjoes.com/
2. Falls Church City Farmers Market --- http://www.fallschurchva.gov/content/government/departments/recparks/farmersmarket/default.aspx
3. H Mart --- http://www.hmart.com/
4. Whole Foods --- http://www.wholefoodsmarket.com/
5. Wegmans --- http://www.wegmans.com/
6. Costco --- http://www.costco.com/
7. Giant --- http://www.giantfood.com/
8. Safeway --- http://www.safeway.com/IFL/Grocery/Home

Having Proper Equipment

It's all well and good to have a well stocked pantry, along with the best-quality ingredients in your kitchen, but if you don't have quality kitchen tools to cook with you might as well stop now and order take-out. Just kidding, but seriously having the proper equipment can be the difference between a good meal and a great meal. Here is a list of must needs in your kitchen:

1. Knives --- Good Quality. I like MAC and Wusthof and keep them sharpened.
2. Sharpening Stones
3. Spatulas (Rubber, Flat & Fish)
4. Wooden Spoons
5. Cutting Boards
6. Box Grater
7. Half Sheet Trays 
8. Silpat (At least one)
9. Wire Whisk
10. Measuring Cups 
11. Measuring Spoons
12. Pastry Brush
13. Tongs 
14. Mixing Bowls
15. Spice Grinder
16. Kitchen Twine
17. Mandolin Slicer 
18. Food Processor
19. Kitchen-Aid Mixer
20. Immersion Blender
21. Grill Pan
22. Pots and Pans --- Spend money on good quality pots and pans. I like All-Clad and Le-Creuset. They are both very expensive, but last forever. Sometimes you can find both these brands at places like TJ Maxx and Marshalls. It's worth the money. Trust me. 

Fresh, Frozen, Pantry --- Necessary staples for you kitchen

  Having a well-stocked pantry can be an important tool in executing successful meal planning. Not only is it important to have many ingredients on hand, but having those ingredients organized keeps everything rotating and prevents spoilage.

 In our case, we don't really have much space in our 

cabinets for food storage, so I purchased a metal 'speed rack' to help keep us organized. It can be purchased at any hardware store, Target, or home improvement store. I also find it helpful to use storage containers and mason jars to organize nuts, dried fruits, sugars, flour, etc. That way I never have hard-as-rock sugar, rancid nuts or dry (dried) fruit.  Here is a list of everything I think you need in your pantry. Also, don't just look at your pantry as dry goods. This list also includes fresh and frozen items that you should always have on hand. And as much as you can try to buy organic, all-natural products from companies you feel proud to support. 

Fresh

In this category, I am also including anything that needs to be refrigerated once opened.

Anchovies - great for adding a punch to tomato sauces, adds a unique saltiness to dressings and bold flavor to long-cooking greens.

Butter

Capers

Carrots

Celery

Cilantro-great addition for ethnic food; but not everyone's forte

Curry Paste (Red) 

Eggs

Garlic (fresh)

Ginger (fresh) can be frozen for up to 6 months

Kaffir Lime Leaves (fresh) Can be frozen in small ziplock bags for up to 4 months

Lemons

Limes

Maple Syrup

Mayonayse

Miso (White)

Mustard-Dijon and Whole Grain

Olives (Kalamata and Picoline) 

Onions

Yogurt (plain) 

Frozen

Bacon- I know bacon is a fresh ingredient but I always keep it frozen. After I bring it home from the store I dice it into desired pieces for cooking, place in ziplock bags and freeze.

Peas 

Dry Goods

Almonds (slivered) Good for adding crunch to rice dishes, coucous and vegetables. I also use almonds as an economical replacement to pine nuts.

Apricots (dried)

Baking Powder

Baking Soda

Barley or Farro

Black Beans (dried or canned)

Butter (unsalted)

Cannellini Beans (dried or canned)

Canola Oil

Chick Peas (dried or canned)

Chicken Stock 

Coconut Milk

Cornstarch

Currents

Fish sauce

Flour (All Purpose)

Lentils (I enjoy the taste and texture of black lentils the most)

Mirin (sweet rice wine)

Olive Oil (Extra Virgin)

Panko Breadcrumbs 

Pasta (dry) Any of your favorite types and shapes

Pecans

Peanut Butter (all natural) 

Polenta (ground, dry)

Raisins (dark and golden)

Rice (white and brown) I like Basmati for both.

Rice Vinegar

Risotto-Arborio or Carnaroli

Sambal (or any chili sauce)

Sesame Oil

Soy Sauce

Sugar (White, Brown and Confectoners)

Sunflower Seeds (roasted and unsalted)

Tomatoes (canned, whole plum)

Tomato Paste

Vinegar (white wine and red wine)

Walnuts

Wine (white, inexpensive)

Spices

Buy yourself a spice grinder! You can buy whole spices, keep them longer, save money and get better flavor.

Allspice

Bay Leaves

Black Pepper

Cayenne Pepper

Chili Powder

Coriander

Cinnamon

Cumin Seeds 

Fennel Seed 

Nutmeg (Whole)

Oregano

Paprika (smoked)

Red Pepper Flakes

Salt (Kosher)

Sesame Seeds

Tumeric

Vanilla (Pure extract)

Menus and Utilization of Product

Just because I went to culinary school doesn't mean that I don't struggle just as much as everyone else does to come up with new and interesting ideas for meals. I am constantly looking through cookbooks, magazines and websites to find ideas that I can then tweak for my own personal tastes and budget. I also try and utilize ingredients in multiple dishes so that nothing goes bad in our fridge and I in turn save money. Here is our current menu for this week as an example.

Monday 1/23 - Clay Pot Ginger Chicken with Spicy Broccoli over Brown Rice

Tuesday 1/24 - Kentucky Hot Browns (Open-faced Sandwiches with Roasted Turkey, Bacon and                                    Mornay Sauce) with Green Salad

Wednesday 1/25 - Chicken Cacciatore with Peppers, Olive and Capers over Polenta

Thursday 1/26 - Chicken Cottage Pie

Friday 1/27 - Flank Steak with Swiss Chard Gratin with Walnut Panko Crust and Roasted Tomatoes

Saturday 1/28 - Bowtie Pasta with Roasted Tomatoes, Cream, Peas, and Bacon

Sunday 1/29 - Ramen Noodles with Chinese Sausage, Spinach and Cashews "Momofuku Style"

Here is what I mean when I say utilization of ingredients. Take Tuesdays meal for instance; instead of buying all-natural, organic sliced deli turkey, which is extremely expensive, I buy a whole kosher turkey breast, brine it myself and roast it. What is a brine? http://en.wikipedia.org/wiki/Brine. I use half the turkey breast for Tuesday's dinner and the other half for sandwiches the rest of the week. Not only have I saved money but I also control the amount of salt and make a somewhat boring ingredient delicious without the use of preservatives, nitrates or nitrites. What are nitrates and nitrites? http://en.wikipedia.org/wiki/Nitrate.

The cheese in Tuesday nights Mornay sauce and the cheese in Friday nights Swiss chard gratin was Gruyere, which tends to be quite expensive. In fact cheese in general always throws my budget for a spin. I buy one cheese for two dishes and make sure no one in the house snacks on it. If you buy cheeses with big flavor you'll get the most for your money. I also always keep Pecorino in the house. It tends to be less expensive than Parmesan and you'd never know the difference in taste.

Ok, next lets look at the chicken in Wednesday and Thursday nights dinner. I almost always buy whole chickens. Why pay someone else to cut a chicken apart? Rephrase why pay a lot for someone else to cut a chicken apart, when you can do it yourself in five minutes. I will post a video shortly of how to correctly and efficiently break down a chicken, but in the case of these two meals I roasted the chicken whole. A whole organic chicken runs me about $2.29/lb X 5lb chicken = around $12.00. $12.00/ 2 meals $6.00 for organic chicken meat per meal. You can't beat that. You'd be surprised how much meat is on a whole chicken and the addition of other ingredients makes using organic possible. Don't always make protein the star. In many cases it can be a great side-note.

Both Tuesdays, Fridays and Saturdays meal contains about 4 tablespoons each of heavy cream. Group meals together with similar ingredients. What are you gonna do with heavy cream once you've used 4 tablespoons of it. This is where people waste money. They buy one ingredient for one meal and then have no idea what to do with the rest of it. Always have a plan!

Tuesday and Saturdays meal each have bacon. Bacon bought, bacon used.

Use inexpensive ingredients to boost flavor. Example: The ginger in Monday nights meal. Ginger has huge flavor, lasts FOREVER in your freezer and is cheap. Or the olives and capers in Wednesday nights dinner. Olives and capers have such a unique flavor, last almost forever in your fridge, tend to be pretty affordable and a little goes a long way. Have a picky eater...? add these ingredients at the end.

Last but not least check out ethnic markets. Practically all the ingredients for Sunday nights dinner were from an Asian grocery store. Real, authentic Ramen noodles, dried Chinese sausage even the cashews were a bargain. Soy sauce that actually tastes like...well soy sauce. Sesame oil that tastes like...well sesame. Spend money on ingredients that will last a long time. Keep a well stocked pantry...which I will go into detail about in my next post.

Getting Started continued...

I think the biggest mistake people make when going grocery shopping is going to the store unprepared. Going to the store, at least for me, is the highlight of my week. Mind you I am a food geek. It's easy to get excited by all the new products and ingredients and before you know it you've blown your budget. So not only do I come to the store with a strict list, but I also spend at least an hour per week planning my menu. Some weeks it takes less time than others but this is a fool-proof way of maintaining my weekly budget. I go shopping only once a week and I always make a menu for a seven-day rotating schedule. Our groceries feed 3 adults (we live with my dad) and 1 child (the baby is just now starting to eat solids) so we  don't really factor her into the food equation. 90% of the food we buy is fresh and organic. Breakfast and lunch are also factored into our budget due to the fact that...well I'm at home with the girls and have to eat during the day. Our 7 day weekly food budget is between $110 - $130. I never spend over $140. EVER!!  Now mind you I said food budget of course paper products, toiletries, home necessities, etc. will cause us to spend more.

I'll take the highest amount we spend just to prove my spending point. So lets assume I spend $140 for 7 days worth of food. And remember for all of you that think $140 is pricey; this amount is for organic, fresh food. Ok, so I'll attribute $2.00 per day for breakfast and $3.00 per day for lunch. $5.00 per day X 7 days is $30.00. $140.00 - $30.00 = $110.00/ 7 = $15.71. $15.71 is the average cost for dinner to feed 3 adults and 1 child. Which means the cost per person ($15.71/ 4) is $3.92. Even for those skeptical few who say well your two year old probably doesn't eat very much (which she does) but just for conversation purposes we'll take her out of the equation and do $15.71/ 3 is $5.23. Can you buy a meal from any fast food chain or restaurant for $5.23? And for those of you who say you can, will that said meal be fresh, healthy and organic?  In the next few blogs I will highlight my suggestions for healthy eating on a budget.  Additionally I will include recipes, ingredient substitutions and answer any questions pertaining to diet restrictions.

How do I get started?

A few of the phrases I constantly hear from other moms and parents alike when it comes to cooking fresh and healthy food for their families are: "I don't have the time to cook meals from scratch." or "Isn't cooking healthy, fresh, organic food expensive?" or "My husband eats meat but I'm a vegetarian. How do I make dishes that are equally nutritious and delicious for both our palates?" or "Someone in my family has an intolerance to gluten or lactose or maybe even a special diet, how do I cook for the whole family without having to make a special meal for just one person?" It is possible to eat nutritious, delicious, cost-effective, time-sensitive, even organic meals; you just have to make cooking them a priority.