Pork, Ground Beef, and the Weekly Specials with Mary Anne

Here’s a little bit about me and my recipes and meal ideas. For various health reasons, I eat very low carb. This means no grains of any kind (no flour, pasta, ramen, rice, bread, noodles, corn, etc.), no sugar of any kind (no sugar, brown sugar, honey, molasses, etc.), no potatoes, and no low fat foods (they usually add sugar and starch when they take out the fat). In other words, none of the foods that are typically used to create inexpensive meals. Instead, I eat meat, vegetables, eggs, and dairy. By shopping the sales and knowing what’s cheapest where, I am able to eat this way and still keep my food costs fairly low.

The average food stamp (SNAP) benefit per person in Indiana in 2012 was $132.46, or about $4.40 per day. This is my target when I present my recipes and menus. I’m figuring on $1.50 each for lunch and supper, and about $1.00 for breakfast. The other 40 cents is theoretically used for stocking up on things that are on sale or that you only need a little of at a time, like a bottle of oil. Most of my menus range between $1.00 and $1.50 per serving, for an entire meal. This is using the most recent prices I have for all of the ingredients – the sales prices if there are any, or other actual current prices. This does sometimes involve going to several stores to get the cheapest prices. With the exception of things on sale, I usually shop at Walmart, Aldi and the Farmers Market. You may be able to get some of the things I use at Mother Hubbard’s Cupboard, or other food pantries. My costs assume that you have to buy everything. You may be able to get food at the Farmers Market for half price by converting food stamps to market vouchers. I assume that you are paying full price.

Sorting through all of the recipes online to find the cheapest good recipes that don’t use grains, sugars or potatoes is time-consuming. I love to cook and to look up new recipes, so I have a lot of recipes already. I hope you find this column helpful.

                                                                                                Mary Anne

Another week with pork on sale. Which is fine with me, because pork is my favorite meat. There are so many different things to do with it. However, it seems more suited to colder weather – fall and winter – than to the heat we’ve had the past few days. I’m really looking forward to the cooler temperatures they’re predicting for this weekend!

Back to the specials. Marsh has combination packs of pork Center Rib Chops, Country Style Ribs and Sirloin Roast for $1.28 per pound, which is a fantastic price! Two problems with it – first, the packs average 10 to 13 pounds, which may be more than you have room for; and second, you have to spend at least $25 on other foods there in order to get this price. Marsh’s everyday prices tend to be higher than at Walmart or Aldi, so you need to consider that in the price of the meat. I’m figuring that when you buy other things at the higher prices in order to get the great price on the meat, the meat’s really going to run you about $1.50 per pound. That’s probably a bit high, but it’s an easy number to work with. And it’s still a great price.

There are a few other good deals this week. Marsh has canned vegetables for 39 cents a can. Fresh are best, of course, but canned are certainly handy to have on hand, especially in the winter when fresh isn’t available. This is 10 cents a can cheaper than Aldi’s regular price, and about 20 cents a can less than the regular price elsewhere. Marsh also has onions on sale, three 3-pound bags for $5, or $1.67 per bag. While not a great price, it’s more than 50 cents less per bag than I’ve been able to find lately. Onions keep quite a while, so I’ll be stocking up on them. They also have collard, turnip and mustard greens for 88 cents a bunch. How good a price this is depends on how big the bunches are. They do go well with the pork, though. Be sure to look into the fuel savings, too. They’re advertising 5 cents a gallon off if you spend $25 or more with your Marsh card, which may help to offset the $25 of other purchases you need to get the pork. “Some exclusions apply.”

Aldi has baby carrots for 69 cents a pound, which is a good price for baby carrots. They usually have whole carrots for $1.29 for two pounds, which is 65 cents a pound. But the baby carrots are more fun to eat, and kids especially prefer them to the big kind. Grape tomatoes there are 99 cents for a pint package, and grapes are 89 cents a pound. Avocados are 69 cents each. Aldi and Kroger both have fresh broccoli for 99 cents a pound. Kroger has 18 eggs for $1.89, which comes out to about $1.25 per dozen, if you buy at least 5 qualifying items. Cream cheese is 99 cents for 8-ounce package on the same deal.

Kroger has 73/27 ground beef for $1.87 per pound. This is less than ground beef usually costs, but I want to let you know about another place to get ground beef. Kip and Whitney Schlegel of Marble Hill Farm raise grass fed beef. No grains at all. Grass fed beef has lots of health benefits. While they are not certified organic, the animals are not given hormones or antibiotics, and Kip hasn’t used sprays or artificial fertilizer since he’s owned the farm. Kip’s ground beef is usually $5 per pound, but he reduces the price if you buy more at one time. For example, it’s $4 per pound if you buy 10 1-lb packages. That’s still a lot more than $1.87 per pound, but it’s much leaner (I usually have to add some fat when I cook it) so it doesn’t cook down as much as the fatter meat. And if you get food stamps and you buy it at the Farmers Market, you can use the double vouchers ($2 in Farmers Market vouchers for each $1 in food stamps), so you’re really only paying $2 per pound. I talked to them at the Farmers Market about the vouchers, and they said that they have enough money in the double voucher program to be able to offer them through the winter and possibly into next spring. But if you want Kip’s ground beef, you’ll need to get it soon, because he’s not at the winter market. Other vendors at the Market also offer bulk deals and also have very good meat. Kip just happens to be the one I usually buy my ground beef from. If you see some meat you want from another vendor, be sure to ask if they give discounts on bulk purchases. It never hurts to ask. And all the vendors there take the vouchers, so, if you have food stamps, you’re really paying half price for all the meat. Up to the limit of $36 of vouchers for $18 of food stamps.

On to the recipes. You could use the meat in this week’s pork packages in any of the recipes I’ve given the past two weeks, so I’ll just give one new pork recipe today, . I’ll also give a couple of recipes for ground beef. One thing you should be aware of – grass fed beef tastes a bit different than commercial beef, and because it’s so lean it cooks a bit differently.

Mustard and apples both go well with pork, alone or in combination, as in MUSTARDY PORK CHOPS WITH APPLES AND ONIONS. This comes to about $3.25 for the whole batch and makes four servings, so it’s about 80 cents per serving. You’ll need another vegetable to go with this. Broccoli would be good, either the fresh broccoli at 99 cents a pound at Aldi and Kroger, or frozen broccoli for 98 cents a pound at Walmart. The fresh is better, but the frozen is more convenient. A carrot or two, sliced on the diagonal, and cooked with the broccoli, tastes good and adds some color. (You could slice the carrots straight across, but it looks fancier on the diagonal.) Or make ROASTED CABBAGE to go with it. 

Serve the cabbage with the pork chops, and put the sauce over both. With cabbage at 59 cents a pound, this comes to between 85 cents and $1.15 for the whole batch, or about 25 cents a serving for four servings. The whole meal, then, is about $1.05 per serving. You could do something similar, but easier, but coarsely shredding the cabbage and putting it into the pan with the apple and onion, instead of roasting it. It should cook in about the same amount of time.

And now to ground beef. Or hamburger. I use the terms interchangeably. You probably have lots of recipes of your own, but these may be a bit different. A few words first about grass fed beef, in case you chose to try Kip’s. Grass-fed beef tastes a bit different, so you might want to start by using it in a dish with other strong flavors, so the hamburger isn’t the predominate flavor. Because it is so lean, it also cooks a bit differently. You generally want to cook it at a lower temperature, and you’ll want to add something to add extra moisture to make up for the missing fat. Here are some suggestions for cooking withgrass-fed beef. 

Here’s a tip if you buy the three pound chubs at Kroger. I haven’t tried it, but I read that you can go ahead and freeze the whole thing instead of dividing it up into smaller packages. When you want to cook it, just dump it in a pot of boiling water and periodically chop it up with a spoon or spatula to separate it. It won’t brown, but it will cook through and can be used in any recipe that calls for cooked ground beef. Save the water you cooked it in to make soup.

As I’ve said before, I really like going to the Farmers Market, especially in the summer with all the wonderful produce. I usually come back with more than I need. One of my favorite ways to use it is in UNSTUFFED PEPPERS. I really like stuffed peppers – except for the peppers themselves! So instead of making a filling and putting it in peppers, I chop up the peppers and put them in the filling. It’s amazingly versatile. I usually use hamburger (or sometimes sausage or a combination of the two), plus onions, peppers and tomatoes, and zucchini and/or yellow squash. Or maybe some eggplant. It all depends on what I end up with when I go to make it. How much I use of each depends on the size of the veggie. It can also be seasoned in many ways. I use a basic taco seasoning a lot of times, or just add some chili powder, cumin, oregano and garlic powder. Or Italian seasoning. Or I tried some Moroccan seasoning I put together one time, and it turned out really good with that, too. Here’s the basic recipe.

Using Kroger’s ground beef, and veggies from the Farmers Market, this would cost about $4.00, or $1.00 per serving for four servings. A big zucchini is usually 75 cents, and sometimes the bigger ones are actually cheaper than the smaller ones. Because the veggies all cook together, the big zucchinis work just as well as smaller ones and are cheaper. I usually get large but oddly shaped red and yellow bell peppers for 50 cents each at one of the stalls. And “ugly” tomatoes, or seconds, for half price at another stall. Coleslaw would be good with this, or a green salad. Or use this to make a Taco Salad, by putting it on a bed of lettuce and adding some grated cheddar and a dollop of sour cream, with maybe a bit of diced fresh tomato. Any of these menus should cost less than $1.50 per person.

Fresh green beans are wonderful, but I have to admit that canned are cheaper and easier. You can use either in CHEESY BEEF AND GREEN BEANS. You could even use frozen, though I never use them. I think they have an off taste. A lot of people must like them, though, or they wouldn't sell them. Using the ground beef from Kroger, the canned green beans from Marsh and tomato sauce and cheese from Aldi (I know – that’s a lot of different stores to have to go to), the total cost of this is about $4.20, or $1.05 per serving for four servings. Coleslaw would go well with this, or a green salad, or some of the baby carrots from Aldi. You should be able to find a side dish or two to go with this and still keep the price below $1.50 per serving. If you use Kip’s ground beef and can get it with the double food stamp vouchers, it would add about 3 cents per serving. Paying full price for Kip’s ground beef would add about 53 cents per serving. 

Mustardy Pork Chops with Apples and Onions

(from Dinner: A Love Story, by Jenny Rosenstrach)

Lard, drippings or oil
4 boneless pork chops, about 1-1/2 lbs total, salted and peppered
1 large onion sliced
1 apple, peeled and slivered to the same width as the onion slices
2 T mustard (Dijon or grainy)
2 T cider vinegar
1/4 c apple cider, water, or apple juice

Put the lard in a large skillet with a lid. Brown the pork chops, about 4 minutes each side. Remove them from the pan and reduce the heat to medium-low. Add a bit more lard, if necessary, and then the onions  and apples. Cook about 5 to 7 minutes, or until they have wilted.

Add the mustard, vinegar and cider to the pan and scrape up all the browned bits on the bottom of the pan. Boil for about 1 minute. Return the pork chops to the pan and nestle them among the apple and onion. Reduce heat to a simmer, cover, and cook another 5 minutes, or until the pork chops are tender. If the pan sauce is too liquidy, remove the chops and boil the sauce for a minute or two until thickened.

Raw Tomato Sauce

(from a recipe in How to Cook Everything: Quick Cooking, by Mark Bittman, 2003)

2 c cored and roughly chopped ripe tomatoes

2 T olive oil

Salt and pepper to taste

2 cloves garlic, smashed (but still whole so you can take it out)

1/4 to 1/2 c roughly minced fresh basil leaves (not dried!)

Place the tomatoes, oil, salt, pepper, garlic, and half the basil in a wide bowl. Mash together well, using a fork or potato masher, but do not use a blender or food processor. They’ll puree it instead of mashing it. If serving over pasta, add some of the cooking water from the pasta to thin it and heat it up a bit. Otherwise, use it as is like salsa.

Tomato and Zucchini Salad

(based on a recipe in Better Homes and Gardens New Dieter’s Cookbook, 1997)

1 large tomato, roughly chopped

1 small zucchini, thinly sliced

2 T sliced green onion

1 t snipped fresh basil

2 T Italian salad dressing

2 T crumbled feta or shredded mozzarella

Combine everything but the cheese and toss well. Top with cheese.

Zucchini, Tomato and Swiss Cheese Pie

(based on a recipe in Quick Vegetarian Pleasures, by Jeanne Lemlin, 1992)

1 T butter, divided

¼ c bread crumbs

1-1/2 T olive oil

1 medium onion, diced

2 garlic cloves, minced

2 medium tomatoes, seeded and diced

3 medium zucchini, quartered lengthwise and thinly sliced

1/2 t fennel seed, crushed

1/4 t salt

Pepper

3 eggs

1/3 c milk

4 oz grated or sliced Swiss cheese

3 T grated Parmesan cheese

Preheat oven to 375. Use half a tablespoon of butter to grease a pie pan, then sprinkle the bread crumbs over the bottom and sides.

Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and saute 10 minutes. Stir in the diced tomatoes and saute 5 minutes. Increase heat to high and mix in the zucchini, fennel seed, salt and pepper. Cook until the zucchini is barely tender, about 5 minutes. Remove the pan from the heat and cool 5 minutes.

Beat the eggs in a large bowl. Stir in the milk, then the zucchini mixture. Pour half of the egg/veggie mixture into the pie pan, top with the Swiss cheese, then pour the rest of the egg/veggie mixture. Sprinkle the Parmesan cheese and dot with the remaining half tablespoon of butter.

Bake for 30 minutes, or until a knife inserted in the center comes out clean and the top is golden brown. Let sit 10 minutes before serving.

Cheese Topped Grilled Tomatoes

(Quick Cooking Jul/Aug 2003)

8 plum tomatoes, halved lengthwise

3/4 t salt

1/4 c dry bread crumbs

1/2 c crumbled blue cheese or shredded cheddar cheese

1/4 c grated onion

2 T butter, melted

Sprinkle cut side of tomatoes with salt, bread crumbs, cheese and onion. Drizzle with butter. Grill, covered, over indirect medium heat for 6-8 minutes or until cheese is melted.

Fauxpotato Salad

(adpted from Dana Carpender’s Every Calorie Counts Cookbook)

1/2 head cauliflower (4 - 6 cups prepared raw cauliflower)

1/2 c mayo

1-1/2 T cider vinegar

1/2 t salt

1/2 t sugar or equivalent sweetener

1/2 t pepper

1 c diced celery

1 c chopped onion

2 hard boiled eggs, peeled and chopped

Trim the very bottom of the cauliflower stem and cut off the leaves. Chop the rest (including the stem) into roughly 1/2" pieces - about the size you'd cut potatoes if you were making potato salad. Put the cauliflower in a microwaveable dish, add a couple of tablespoons of water, and cover. (Don't have a cover for your dish? Most dishes these days are microwaveable. I just use one of my Corelle plates as a cover.) Nuke on high for about 10 minutes. It should be tender but not mushy. When it's done, uncover it so it doesn't continue to cook. Cool slightly, then drain thoroughly.

Combine the mayo, vinegar, salt, splenda and pepper in a small bowl.

Combine the cooled and drained cauliflower, celery and onion in a big mixing bowl. Add the dressing and stir well. Make sure everything is coated with the dressing. Gently fold in the chopped eggs. Chill until serving time.

Salad in a Jar

(The basic idea is all over the internet and in cookbooks. This is copied from http://www.thekitchn.com/how-to-pack-the-perfect-salad-in-a-jar-cooking-lessons-from-the-kitchn-192174)

1-4 tablespoons salad dressing
Mix of raw and cooked vegetables, fresh and dried fruit, nuts, cheese, and other salad ingredients
Salad greens 

Wide-mouth canning jars with tight-fitting lids (pint jars for side salads, quart jars for individual meal-sized salads, 2-quart jars (or larger) for multiple servings)

Salad Dressing: Pour 1 to 4 tablespoons of your favorite salad dressing in the bottom of the jar. Adjust the amount of dressing depending on the size of the salad you are making and your personal preference.

Hard Vegetables: Next, add any hard chopped vegetables you're including in your salad, like carrots, cucumbers, red and green peppers, cooked beets, and fennel.

Beans, Grains, and Pasta: Next, add any beans, grains, and/or pasta, like chickpeas, black beans, cooked barley, cooked rice, and pasta corkscrews.

Cheese and Proteins: If you'll be eating the salad within the day, add a layer of diced or crumbled cheese and proteins like tuna fish, diced (cooked) chicken, hardboiled eggs, or cubed tofu. If you're making salads ahead to eat throughout the week, wait to add these ingredients until the day you're planning to eat the salad and add them on top of the jar.

Softer Vegetables and Fruits: Next, add any soft vegetables or fruits, like avocados, tomatoes, diced strawberries, or dried apricots. If you're making salads ahead to eat throughout the week, wait to add these ingredients until the day you're planning to eat the salad and add them to the top of the jar.

Nuts, Seeds, and Lighter Grains: Next, add any nuts or seeds, like almonds, walnuts, and sunflower seeds. If you're making a salad with lighter, more absorbent grains like quinoa or millet, add them in this layer instead of with the beans.

Salad Greens: Last but not least, fill the rest of the jar with salad greens. Use your hands to tear them into bite-sized pieces. It's fine to pack them into the jar fairly compactly.

Storing the salad: Screw the lid on the jar and refrigerate for up to 5 days. If you're including any cheese, proteins, or soft fruits and vegetables, add these to the top of the jar the morning you plan to eat your salad.

Tossing and eating the salad: When ready to eat, unscrew the lid and shake the salad into the bowl. The action of shaking the salad into the bowl is usually enough to mix the salad with the dressing. If not, toss gently with a fork until coated.

Cauliflower and Egg Salad

2 c cauliflower florets

2 – 4 hardboiled eggs, chopped

1/4 c ranch dressing

1/4 c sunflower seeds (optional)

Combine everything and mix well.

Caesar Dressing

(based on a recipe in The Sunset Vegetable Cook Book, 1973)

3/4 c olive oil or salad oil

6 T lemon juice

2 cloves garlic, minced or pressed

6 to 8 anchovy fillets, chopped

3/4 t pepper

1-1/2 t Worcestershire sauce

Stir everything together in a small bowl. It's not really Caesar dressing without the anchovies, but you can leave them out if you don't have them.

Caesar Style Salad

(based on a recipe in The Sunset Vegetable Cook Book, 1973)

1 small bunch broccoli (about 1 lb)

1 small head cauliflower (about 1 lb)

1 small zucchini, thinly sliced

2 large carrots, thinly sliced

1 small green or red bell pepper, seeded and diced

CAESAR DRESSING or 1 c commercial Caesar dressing

3/4 c grated Parmesan cheese

Cut flowerets off broccoli stalks, then cut flowerets into bite-size pieces.  Trim and discard base of stalks; peel stalks and cut diagonally into slices.  Cut cauliflower into bite-size pieces. In a large bowl, combine veggies, add dressing and mix well. Add Parmesan right before serving. Will keep a couple of days dressed, but add the cheese at the last minute.

Packable Chicken Salad

(based on a recipe in The Carbohydrate Addict’s Cookbook)

2 c cooked chicken, in bite size pieces

2 c sliced celery

1/2 c bean sprouts, optional

2 T mayo

1 T teriyaki sauce

1 t Dijon mustard

2 T lemon juice (optional)

Combine chicken, celery and bean sprouts in a large bowl. Combine mayo, teriyaki sauce, mustard and lemon juice in a small bowl and pour over the chicken and vegetables. Mix well. Makes two servings of about 2 cups each.

Packable Pork Salad

(based on a recipe in The Carbohydrate Addict’s Cookbook)

2 c cooked pork roast, cut into bite-sized pieces

1 c diced celery

1 c diced cauliflower

1 T Dijon mustard

3 T mayo

Combine all ingredients and stir well. Makes two servings of two cups each. Needs to be refrigerated, but it lasts a day or two after the dressing is added.