Tomato, White Bean and Tuna Salads

(from Super Foods by Dolores Riccio)

1 20-ounce can Italian cannellini (white beans), drained and rinsed

1 6.5-oounce can of tonno (Italian tuna packed in oil), drained

1 celery heart (just the pale inner part), finely chopped, including the leaves

1⁄2 cup finely chopped sweet onion

1⁄4 cup chopped black olives

1⁄4 cup each olive oil and red wine vinegar

1⁄2 teaspoon dried oregano

freshly ground black pepper to taste

8 vine-ripened tomatoes (about 2.5 pounds)

inner leaves of romaine lettuce

In a medium-size bowl, mix all the ingredients, except the tomatoes and lettuce. Allow the mixture to blend flavors by marinating it in the refrigerator for 30 minutes to 1 hour.

Cut the tops off the tomatoes; reserve them. Hollow out the centers and turn them upside down to drain.

Stuff the tomatoes with the filling and set the tops on. Line 6 bowls with lettuce leaves and place a stuffed tomato in each. If there is any extra filling, spoon it around the sides. If the salads are not to be served within 30 minutes, refrigerate them.

Makes 8 servings.

Sweet Potato and Bourbon Souffle

(from Super Foods by Dolores Riccio)

It seems that every Southern cook has a recipe for sweet potato pudding or pie in her repertoire. This is a reduced-fat version, and better yet, if you use low-cholesterol alternatives, is guilt-free. And—a big plus—sweet potatoes are a rich source of lung-protecting vitamin A. Serve this sweet soufflé as a dessert.

1 pound sweet potatoes (2 medium or 1 very large)

1/3 cup dark brown sugar

1⁄2 teaspoon cinnamon

1⁄4 teaspoon each ground ginger and salt

1/8 teaspoon allspice

2 tablespoons melted butter or low-cholesterol margarine

2 tablespoons bourbon

2 egg yolks plus enough milk to make 1⁄2 cup, or 1⁄2 cup prepared egg substitute

2 egg whites

Bake the potatoes at 375 degrees F. until quite soft. Peel and mash or puree them with the sugar, spices, and salt. Use a little of the butter to grease a 1.5 quart soufflé dish or casserole. Preheat the oven to 350 degrees F. Blend the rest of the butter, the bourbon, the egg yolk and milk mixture (or egg substitute) into the potatoes, whipping to lighten. Beat the egg whites until they are stiff. Fold them into the potato mixture and spoon the batter into the prepared dish. Bake for 45 minutes on the middle shelf, or until the top is browned and risen and the soufflé has shrunk slightly away from the ides of the dish. Serve immediately, with a dollop of lemon sherbet or frozen vanilla yogurt to melt on top. Makes 4 servings.

Don’t have a mixer? No problem. Borrow one from the Hub Tool Share Program. Ask any MHC staff for details.

Spicy Brown Rice Pudding with Dates

(from Super Foods by Dolores Riccio)

Spices and flavorings have their chemical effects, just as foods do. Nutmeg, cinnamon, and vanilla, for instance, are all stimulants. Allspice is a relaxant, however, as is milk, so you’ll come out about even with a dish of this spicy pudding.

2 cups cooked brown rice

1⁄2 cup chopped, pitted dates

3 eggs or 3⁄4 cup prepared egg substitute

1⁄2 cup sugar

1⁄2 teaspoon vanilla

1⁄4 teaspoon each allspice, cinnamon, nutmeg, and salt

2 cups scalded milk (can be low-fat)

Fluff the rice to separate the grains and put it into a buttered 2-quart casserole. Stir in the dates. Put the casserole into a larger pan. Preheat the oven to 325 degrees F. In a medium-size bowl, whisk the eggs with the sugar, vanilla, and spices until the mixture is light and well-blended. Slowly pour in the hot milk while continuing to whisk. Stir the milk-egg mixture into the rice. Arrange the casserole and surrounding pan on the middle rack of the oven, and carefully pour boiling water into the larger pan to an inch from the top of the pan. (Don’t fill the pan with boiling water before it’s in the oven. You could get a nasty burn if it spills or splashes on you.) Bake the pudding until a knife inserted near the center comes out clean. If you’ve used whole eggs, this will take from 45 minutes to 1 hour; if an egg substitute, it may take longer. Let the pudding cool until it’s just warm before serving. Serve with spoonfuls of vanilla yogurt, if desired. Makes 6 servings.

Baked Tofu Cutlets

Baking changes the texture of tofu, and allows it to soak up, and concentrate the flavors of the marinade. These cutlets keep well in the fridge, and taste great on sandwiches. They also travel well, and make a delicious, protein rich, on-the-go snack.

12-14 oz. Tofu (the firm kind works best, but any kind will do)

Marinade:

1/8 cup toasted sesame oil

1/8 cup soy sauce or tamari

1/8 cup water

2 cloves garlic, pressed or minced

1 teaspoon fresh grated ginger, or 1⁄2 teaspoon ginger powder

Drain the water from the tofu package, and place the tofu on a plate. Place another plate on top of the tofu block, and weight it down with something like a bag of rice, just enough to make the sides of the tofu block bulge slightly. Let it rest with the weight, while you preheat the oven to 250° F, and mix your marinade. If you are using firm tofu, 20 minutes under the weight is fine; if not, keep under the weight for an hour or so. Next, drain the water from the plate, and pat the tofu with a paper towel. Cut into 1⁄2 inch slices, and pat with paper towel, again. Place in a single layer, in a shallow baking dish, and pour the marinade evenly over the slices. Turn each slice to make sure it is coated in the marinade. Bake at 250°for 30 minutes. Remove from oven, and turn each slice of tofu. Return to oven, and bake for an additional 30 minutes, or longer. Enjoy at room temperature, or chilled.

Banana Bread

(from a recipe at simplyrecipes.com)

3 or 4 ripe bananas, smashed

1/3 cup melted butter

1 cup sugar (can easily reduce to 3/4 cup)

1 egg, beaten

1 teaspoon vanilla

1 teaspoon baking soda

Pinch of salt

1 1/2 cups of all-purpose flour

No need for a mixer for this recipe. Preheat the oven to 350°F (175°C). With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl. Mix in the sugar, egg, and vanilla. Sprinkle the baking soda and salt over the mixture and mix in. Add the flour last, mix. Pour mixture into a buttered 4x8 inch loaf pan. Bake for 1 hour. Cool on a rack. Remove from pan and slice to serve. Makes one loaf.

Basic Whole Wheat Pancake Mix

4 cups whole wheat flour

2 cups all-purpose flour or whole wheat pastry flour

2/3 cups sugar

2 Tbsp baking powder

1 Tbsp baking soda

1/2 tsp salt

Place all ingredients in a ziplock bag and shake, or mix in an air-tight container. Make sure you mix the ingredients thoroughly so that you evenly distribute the baking soda and powder.

For pancake batter, whisk together:

1 cup of the mix

3⁄4 cups milk

1 egg

1 Tablespoon oil.

Use 1/3 cup of batter for each pancake. While they are cooking on the first side, you can drop a few blueberries (or mini chocolate chips, sliced bananas, strawberries, finely diced apples) on top. Flip over when they start to look done around the edges, or you see holes. After a minute or two, check the other side to see if it’s brown and ready. Try pure maple syrup (it is delicious) or melt some butter & honey together, to avoid “maple flavored” corn syrup. Store the dry mix in the freezer in an air-tight, labeled container.

Black Eyed Pea Gumbo

(from Allrecipes.com with slight modifications- brought to you by Bloomingkids!)

• 2 teaspoons oil

• 1 medium onion, chopped

• 1 medium green bell pepper, chopped

• 5 stalks celery, chopped

• 2 cups broth or 2 bouillon cubes mixed with 2 cups water

• 1 cup rice

• 4 (15 ounce) cans black-eyed peas with liquid

• 2 (14.5 ounce) can diced tomatoes

• 2 cloves garlic, finely chopped

Heat the olive oil in a large saucepan over medium heat, and cook the onion, pepper, and celery until tender. Pour in the broth, and mix in rice, black-eyed peas with liquid, diced tomatoes and green chiles, diced tomatoes, and garlic. Bring to a boil, reduce heat to low, and simmer 25 minutes, or until rice is tender. Add water if soup is too thick.

Variations:

Any bean can be subbed for the black eyed peas.

For a very different flavor, use an equal amount (3-1/2 to 4 cups) spaghetti sauce instead of the diced tomatoes.

1/4 teaspoon garlic powder can be substituted for the garlic cloves.

Black Bean Burgers

1/2 onion, diced

1 – 15 ounce can or 2 cups cooked black beans, drained and rinsed

1/2 cup flour

2 slices bread, crumbled

1 tsp garlic powder

1 tsp onion powder

1/2 tsp seasoned salt

salt and pepper to taste

oil for frying

Sauté the onions in oil till soft, about 3-5 minutes. In a large bowl, mash the beans until almost smooth. Add sautéed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well. Mixture will be thick. Form bean mixture into patties, approximately 1⁄2 inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy!

Baba Ganoush with Slow Cooked (or Baked) Eggplant

1 whole eggplant

2 cloves garlic

1/4 cup sesame tahini

2 tbsp olive oil

Juice of 1 whole lemon (about 2 tbsp)

Salt and pepper to taste

Paprika, parsley, and Greek olives to garnish (optional)

Slice eggplant in half lengthwise, prick skin with a fork, and place in crock of your slow cooker, skin-side down. Replace lid and cook on high for 2 hours. Let cool. When eggplant is cooled, remove pulp and place into a bowl. Set aside. Place remaining ingredients in a food processor and blend well (you can also mix it thoroughly by hand, but mince the garlic first). Stir the mixture into the eggplant until well combined. Garnish and chill until serving.

If you don’t want to use a crockpot, you can just bake the eggplant. Preheat the oven to 375 F. Prick the eggplant with a fork, place it (whole and unpeeled) on a baking sheet, and bake for 45 minutes, or until it collapses when lightly pressed with the back of a spoon. Cool, then scoop the insides out of the skin and proceed with the recipe.

A lot of recipes call for the eggplant to be food processed as well. Resist the temptation. Stirring it by hand ensures a thick, well-textured dip that the pureed version doesn’t hold a candle to.

Don’t have a slow cooker or a food processor? No problem. Borrow them from the Hub Tool Share Program. Ask any MHC staff for details.

Bread Pudding

Prep Time: 20 Min. Cook Time: 50 Min. Ready In: 1 Hr 10 Min

2 tablespoons butter, softened

2 1/2 cups cubed stale bread

4 eggs, beaten

1/2 cup white sugar

1 teaspoon vanilla extract

2 cups milk, scalded

1 pinch ground nutmeg

1 tablespoon dark brown sugar

1 cup pecans, chopped (optional)

Preheat oven to 300 degrees F (150 degrees C). Generously butter an 8x8 inch baking dish. Prepare a water bath for the baking dish by placing a larger dish in the oven, and partially filling it with hot water. Place bread cubes in the baking dish. In a medium bowl, beat together eggs, sugar, and vanilla. Slowly whisk in the scalded milk. Pour over the bread. Sprinkle with nutmeg, brown sugar, and pecans. Place the baking dish in the water bath. Bake for 50 to 60 minutes, or until a knife inserted in the middle comes out clean. Serve either hot or chilled.

Olive Oil Mayonnaise with Garlic

(Adapted from Superfoods: 300 foods that heal body and mind, by Dolores Riccio)

All you need is a blender and a steady hand to have homemade mayonnaise in minutes!

1 whole egg plus 1 egg yolk or 1/3 cup prepared egg substitute

2 tablespoons red wine vinegar

1⁄2 teaspoon each dry mustard and salt

1⁄4 teaspoon white pepper

1 clove garlic, sliced

3⁄4 to 1 cup olive oil

Put the eggs in the blender. With the motor running, add the vinegar, spices, and garlic, one at a time, through the feed tube in the lid, and blend until the garlic is pureed. Pour the oil into a small pitcher. With the motor running, add the oil in a slow, steady strem through the feed tube until the mayonnaise is thick and will incorporate no more oil. To store, pour boiling water into a clean jar and lid, and invert them. When they are dry, spoon in the mayonnaise, which will keep about 2 weeks in the refrigerator. 

OR...

Put everything but the oil in a clean, scalded jar. (To scald, pour boiling water into the jar, then pour out the water and invert it on a clean towel. Let the jar cool and dry completely on it's own (don't use a towel to dry it yourself) before making the mayonnaise.) Using a stick or immersion blender, blend it all together until the garlic is pureed and the mixture is smooth. Pour the oil into a small pitcher. With the blender in the jar and running, add the oil in a slow, steady stream until the mayonnaise is thick and will incorporate no more oil.

Makes about 1 cup

Don't have a blender or a stick/immersion blender? Borrow one for free from the Hub Tool Share Program! Talk to any of the MHC staff about the Tool Share Program.

Roasted Green Beans

(howsweeteats.com/2010/10/roasted-green-bean-fries/)

1 lb fresh green beans, washed, tipped and tailed, but left whole

1 t olive oil

1/2 t salt

1/2 t pepper

Preheat oven to 425. Put the beans on a baking sheet and sprinkle with the oil. Use your hands to rub the oil on every bit of each and every bean. If you absolutely have to, you can use a bit more oil, but don’t use too much or they won’t get as crisp. Lay them out in a single layer on the baking sheet and sprinkle lightly with salt and pepper. Roast for 25 to 30 minutes, turning once during cooking. Don’t worry about getting each and every bean turned. Just use tongs and try to get most of them.

Green Beans Hellenika

(The New Laurel’s Kitchen, by Laurel Robertson, et al, 1986)

1 lb green beans, cut in bite-size pieces (about 4 cups)

1 small onion, chopped

3 tomatoes, chopped

1/2 bunch parsley, chopped

1 T olive oil

1/2 t salt

Dash pepper

About 1 c water or stock

Cook all ingredients together at least 20 minutes, until beans are tender, using just enough water to prevent sticking. Stir from time to time.

Green Bean Succotash

(The Joy of Cooking, by Irma S. Rombauer, 1931)

2 c corn

2 c finely shredded green beans

Butter

Paprika

Salt

Heat the corn and green beans, then season to taste with butter, paprika and salt.

Green Beans with Zucchini

(adapted from a recipe in Southern Living, November 2002)

1 lb green beans, in 1-1/2” pieces

2 T butter

1/2 small onion, diced (about 2 ounces)

1 medium zucchini, sliced

3 strips bacon, cooked and crumbled

1/4 t salt

1/4 t pepper

Cook green beans in boiling salted water until tender-crisp, about 10 to 15 minutes. Drain. In a large skillet over medium high heat, melt the butter, then sauté the onion for about 5 minutes, or until soft. Add the zucchini and sauté another 3 or 4 minutes, or until just tender. Stir in the beans and remaining ingredients and cook for a few minutes, until thoroughly heated through.

Steak Salad

Leftover LONDON BROIL, thinly sliced across the grain

Lettuce

Tomatoes

Other vegetables of choice (sliced onion, fresh corn, cucumbers, shredded carrot, etc.)

SIMPLE VINAIGRETTE, made with olive oil, vinegar (balsamic if possible, or red wine), garlic, oregano, extra mustard, and no honey

Make a bed of lettuce on individual plates, then layer the steak and vegetables. Drizzle with dressing. Or toss everything together with the dressing, which is a lot easier and gets the dressing better distributed but doesn’t look as nice.

Zucchini and Egg Casserole

(based on a recipe in Nourishing Traditions)

3 medium zucchini, cut into matchstick pieces (or shredded) (1 to 1-1/2 lb)

1 T salt (for draining)

2 medium onions, peeled and thinly sliced (about 12 ounces)

4 T olive oil

6 eggs

2 cloves garlic, peeled and crushed

Juice of 1 lemon (2 T)

1/2 t salt

1/4 t pepper

Mix zucchini with 1 T salt and leave in a colander to drain for 30 minutes.  Rinse and squeeze dry in a paper towel.  Saute about 1 minute in the olive oil.  Transfer to a bowl with a slotted spoon and mash up with a potato masher. 

Saute the onions until golden and add to the zucchini.

Beat eggs with salt, pepper, lemon juice and saffron.  Stir in the zucchini and onions.  Pour into a well-oiled 9x13 Pyrex-type pan and bake about 30 minutes at 375 or until top is browned.  

London Broil

(based on http://allrecipes.com/recipe/london-broil-ii/ and reviews)

1 clove garlic, minced

1 t salt

3 T soy sauce

1 T ketchup

1 T oil

½ t pepper

½ t dried oregano

3 lb top round steak, 1” to 1-1/2” thick

Combine everything but the steak in a small bowl and mix well. Score both sides of the meat in a diamond pattern, cutting about 1/8” deep. Rub the garlic mixture into both sides of the meat, then put the meat and any remaining marinade in a zippered plastic bag. Marinate in the refrigerator for 24 to 48 hours, turning occasionally. Broil or grill for about 6 to 10 minutes per side. It should be cooked no more than medium-well. Overcooking will make it tough. Slice diagonally across the grain in thin slices. Makes 8 servings.

Zucchini with Corn and Cilantro

(based on a recipe http://www.health.com/health/recipe/0,,10000001733709,00.html)

1 t olive oil

3-1/2 c zucchini, in ½” cubes (about a pound)

1 c corn

1 T chopped fresh cilantro

1 t lime juice (fresh is best, bottled will do)

1/4 t salt

1/8 t pepper

Heat the oil in a large skillet over medium-high heat. Add the zucchini and corn and cook until tender-crisp, about 7 or 8 minutes, stirring occasionally. Remove from heat, add remaining ingredients, and serve.

Zucchini with Pine Nuts

(based on a recipe in Jane Brody’s Good Food Gourmet, by Jane Brody, 1990)

1 lb small zucchini (1 – 1-1/2” diameter), cut into 1” thick slices

1/3 c pine nuts, lightly toasted (I usually don’t toast them)

3/4 c buttermilk (real buttermilk, not milk with lemon juice)

1 t coarse-ground mustard (or anything not sweet or bright yellow)

2 T lemon juice

Salt and pepper to taste

Steam or parboil the zucchini until it is tender-crisp. Drain well. Stand the zucchini, cut side down, in a serving dish with a raised edge. A pie pan works fine. Sprinkle with the pine nuts.

In a small bowl, combine the remaining ingredients. Spoon over the zucchini and the pine nuts. Refrigerate for at least 2 hours and serve cold.

Zucchini Pie

(Farm Journal’s Best-Ever Vegetable Recipes, 1984)

6 c sliced, halved, peeled zucchini

1/2 t salt

3/4 c sugar

1/4 c lemon juice

3 T quick-cooking tapioca

3/4 t cinnamon

3/4 allspice

3/4 t vanilla

Pastry for a two crust pie

1 T butter

Preheat oven to 425. (It must be preheated for this recipe.)

Place zucchini in a large saucepan and add salt. Add boiling water to cover. Bring to a boil over high heat. Remove from heat and let stand for 5 minutes. Drain.

Meanwhile, stir sugar, lemon juice, tapioca, cinnamon, allspice and vanilla together in a large bowl. Add drained zucchini and toss until zucchini is well coated.

Line a 9” pie pan with pastry. Spoon in zucchini mixture, then dot with butter. Top with second crust. Flute edge. Cut slits in top crust to allow steam to escape. Bake at 425 for 30 minutes, then reduce heat to 350 and bake another 30 minutes.

Note: A mandoline, which you can borrow from the Hub, would work great to slice the zucchini. A food processor, which you can also borrow from the Hub, would slice it too thin.

What Do You Eat When Nothing's On Sale?

Okay, here’s what I’m going to do. I’m going to come up with menus for the whole week – breakfast, lunch and supper. And I’m going to keep it to an average of $4.15 per person per day, or $29.05 per person for the whole month. And since I’m assuming a household of four people, that comes to $116.20 for the family. That sure sounds like a lot, but I’m sure it’s going to go very fast.

Here are the rules. I’m going to assume that I have a few things on hand – a little bit of ketchup or mustard, some spices, things like that. But most things I’ll have to buy. And I’ll buy them at this week’s real prices. I didn’t get a chance to check all of the prices, but most things are on sale so I know those prices for sure, and I checked on the prices for chicken legs, milk and eggs, and those are the biggest things. I’ll give menus for three meals a day, and the meals will be of reasonable size. I won’t use potatoes or pasta or rice or bread or beans or things like that. And I’m going to spend no more than $116.20 for four people for one week. (For those of you who may have missed it in my previous posts, the average food stamp benefit per person actually received in Indiana is about $116.20 per month. That’s where I’m getting my numbers from.) The meals won’t be exciting, but they will be filling and reasonably nutritious. And they will definitely take advantage of the summer produce!

I know that when money is in short supply (and when money isn't in short supply, too, if that ever happens!) time is likely to be in short supply, too. Some of the recipes and menus are quick and easy to throw together. Others not so much. One of these days I'm going to do a whole week's worth of menus and recipes that are quick as well as cheap, but, unfortunately, that's not this week. Most of them aren't too, bad, though. They probably don't take much more time than piling everyone in the car and going out for fast food, and they're a lot healthier and cheaper.

It took a lot longer this time than it did in April when I presented a week’s worth of menus on a food stamp budget, but I was able to make it work. On paper only. I’m not doing an actual Food Stamp Challenge this week. I’ve done them several times before, usually for a whole month rather than just a week, and I’m sure I’ll do them again. Just not this week. I’ll present my menus first (quantities are given per person), then my shopping list, and finally the recipes. Spoiler alert – I came in at $112.19!

By the way, for a different approach to eating on a Food Stamp Budget, check out Leanne Brown's Good and Cheap: A Snap Cookbook. 

---Mary Anne---

MENU

Monday:

B – eggs scrambled in butter

L – tuna salad (lettuce, tuna, cucumber, grape tomatoes, ranch dressing), grapes

S – roasted chicken leg quarter, OVEN FRIED ZUCCHINI

Tuesday:

B – HOMEMADE YOGURT, blueberries

L – chicken salad (chicken, celery, mayo, teriyaki sauce, lemon juice)

S - EGGS BAKED IN ZUCCHINI with HOLLANDAISE SAUCE, MINT AND WATERMELON SALAD

Wednesday:

B – eggs scrambled in butter

L - CABBAGE SALAD, watermelon

S - ZUCCHINI SKILLET SUPPER, carrots, a peach

Thursday:

B – HOMEMADE YOGURT, blueberries

L - SLICED FRITTATA WITH TOMATO SAUCE, cucumber in sour cream and vinegar

S - EGGPLANT CASSEROLE, CARROT SALAD, fresh green beans

Friday:

B – eggs scrambled in butter

L – tuna salad (lettuce, tuna, cucumber, grape tomatoes, ranch dressing), grapes

S - BZM-MHC MEATLOAF, fresh broccoli, salad (lettuce, cherry tomatoes, ranch dressing)

Saturday:

B - HOMEMADE YOGURT, blueberries

L - BAKED PEACH PANCAKE, salad (lettuce, cherry tomatoes, ranch dressing)

S - TACO SALAD

Sunday:

B – eggs scrambled in butter

L – chicken salad (lettuce, chicken, cucumber, grape tomatoes, ranch dressing), grapes

S - EGGPLANT CASSEROLE, CARROT SALAD, fresh green bean

SHOPPING LIST

Aldi:

7 dozen eggs @ $1.19 per dozen

2 pounds butter @ $2.79 per pound

1 pint sour cream @ $1.29 per pint

5 ounces grated Parmesan cheese @ $1.99 for 5 ounces

8 ounce block cheddar cheese @ $1.99 per block

8 5-ounce cans tuna @ 68 cents per can

3 pints blueberries @ 99 cents per pint

4 pounds grapes @ 99 cents per pound

5 heads lettuce @ 99 cents per head

1 bunch celery @ $1.49 per bunch

1 2-pound bag carrots @ $1.49 per bag

2 3-pound bags onions @ $1.49 per bag

2 16-ounce bottles ranch dressing @ $1.49 per bottle

1 30-ounce jar mayo @ $1.99 per jar

1 16-ounce bottle teriyaki sauce @ $1.99 per bottle

1 25-ounce bottle olive oil @ $3.85 per bottle

3 14.5-ounce cans tomatoes @ 69 cents per can

1 8-ounce can tomato sauce @ 29 cents per can

Kroger:

2 half gallons milk @ $1.25 each

1 pound hot dogs @ $1.00 each

1 loaf bread @ 99 cents each

3 10.5-ounce packs cherry tomatoes @ $1.00 each

2.5 pounds peaches at @ 99 cents per pound

2 pounds green beans @ 99 cents per pound

2 pounds broccoli crowns @ 99 cents per pound

Marsh:

1 watermelon @ $1.99 each

1 2-pound head cabbage @ 49 cents per pound

Walmart:

1 4.5-pound chub ground beef @ $13.45

2 10-pound bags chicken leg quarters @ $6.90 each

1 1-pound jar sunflower seed kernels @ $2.50 each

1 head garlic @ 40 cents each

Farmers Market:

6 cucumbers @ 3 for $2.00

5 large zucchini and 1 huge zucchini @ 3 for $2.00

1 huge zucchini @ 75 cents each

1 eggplant @ $1.00 each

1 green pepper @ 50 cents each

Buttermilk Substitute

Buttermilk is used in baking (and pancakes!) to add lightness. The acidity in the buttermilk reacts with the soda to produce gas, which makes the dish light and airy, and the soda neutralizes the acid so it doesn't taste sour. You can usually substitute sour milk. Yes, the kind of sour milk you sometimes find when an opened bottle of milk gets shoved to the back of the fridge and forgotten. (I sometimes suspected Dad of intentionally shoving cartons of milk to the back so we'd "have to" make chocolate cake to use up the sour milk!)

There's an easier way to get soured milk to use in recipes, though, and you only end up with as much as the recipe calls for. That's by adding some lemon juice or white vinegar to milk and letting it sit for a few minutes. Here's how.

For each cup of buttermilk or sour milk that your recipe calls for, start with just under a cup of milk - skim, low fat, whole or even cream. Add a tablespoon of lemon juice or white vinegar. (I've used apple cider vinegar when that was all I had and it didn't seem to matter.) Stir it well, then let it sit for about five to ten minutes. It should have thickened slightly. Now use it in your recipe just as you would buttermilk or sour milk.

Sliced Frittata with Tomato Sauce

(The Cook’s Encyclopedia of Vegetarian Cooking, by Linda Fraser, 2001)

For the frittata:

6 eggs

2 T finely chopped fresh mixed herbs (basil, parsley, thyme, tarragon, etc.)

     (or 1 T dried Italian herbs if you don’t have the fresh, but fresh are definitely best)

1/4 c Parmesan cheese (about 1 oz)

3 T olive oil

Salt and pepper

For the tomato sauce:

2 T olive oil

1 small onion, finely chopped

1 14-oz can chopped tomatoes (or 12 ounces fresh tomatoes, chopped)

1 garlic clove, chopped

1/4c water

Salt and pepper

To make the frittata, beat the eggs with a fork, then beat in the herbs and Parmesan. Add salt and pepper to taste. Heat the oil in a large non-stick skillet (make sure you have a plate that is bigger than the skillet, because you’ll be dumping the frittata directly on to the plate, hopefully in one piece) until hot but not smoking. Pour in the eggs and cook, without stirring, until the frittata is puffed up and golden underneath. Take your large plate, which is bigger than your skillet, and place it upside down over the skillet. Holding both the plate and the skillet firmly with oven mitts, turn the skillet upside down over the plate. Ideally, the frittata will fall nicely out of the skillet and onto the plate. Slide the frittata off of the plate and back into the skillet, cooked side up, and cook for another 3 or 4 minutes, until it is golden brown on the other side. Remove from the heat and let it cool completely. (If it doesn’t slide nicely on to the plate, just pick the frittata up off the floor or the counter and put the pieces back in the skillet, cooked side up, and continue. And don’t feel bad. There’s a famous (and true!) episode of Julia Child’s early cooking show in which she flips an omelet or frittata or something and it lands on the floor. It happens. And it’s a good reason to keep your floor clean!)

To make the tomato sauce, heat the oil in a saucepan. Add the onion and cook slowly until it is soft. Add the tomatoes, garlic, water, salt and pepper. Cover and cook over moderate heat for about 15 minutes. Remove from the heat and let cool slightly before pressing the sauce through a food mill. You could use a blender stick blender, but the sauce wouldn’t be as smooth. Let cool completely.

To assemble, cut the frittata into thin slices, like noodles. Put them in a large bowl, add the sauce and toss lightly. Serve at room temperature or chilled.

Don’t have a food mill or a stick blender? Borrow one from the Hub Tool Share Program! Just ask the next time you’re at the Hub.

Taco Salad

Taco salad is another main-dish salad that's made with whatever you happen to have on hand and feel like using. You can add additional toppings, if you like - salsa, jalapenos, olives, etc.

1 lb ground beef

1/2 onion, chopped

Taco seasonings

1 head lettuce, shredded or chopped

1/2 onion, finely chopped

Grape tomatoes, halved

4 oz cheddar cheese, shredded

1 c sour cream

Cook ground beef, the first half onion, and the taco seasonings in a heavy skillet. Set aside. Divide the lettuce among four bowls. Top with the cooked meat, the remaining half onion, the grape tomatoes, cheddar cheese and sour cream.

Cabbage Salad

This kind of cabbage salad is sort of a cross between a chef salad and coleslaw. It's a main dish, cabbage-based salad with whatever kind of vegetables and protein you happen have and feel like using.

2 lb cabbage, shredded

4 oz onion (about 1/2 onion), finely chopped

2 carrots, grated or chopped (optional)

6 hot dogs, thawed, cut into fourths lengthwise, then sliced

6 hard-cooked eggs, chopped

1/4 c mayo

1/4 c sour cream

1 T apple cider vinegar

Dash sweetener

1 t pepper

Combine cabbage, onion, carrots, hot dogs and eggs in large bowl and toss to mix. Combine remaining ingredients in small bowl and mix well. Add dressing to cabbage mixture and mix well. Four servings.

Variations -
Cooked and crumbled bacon, diced ham, or diced summer sausage instead of the hot dogs.
Shredded cheddar instead of or in addition to the eggs.
All mayo instead of half sour cream.

Eggs Baked in Zucchini

(The Vegetarian Epicure, by Anna Thomas, 1972)

8 c BZM (Basic Zucchini Mixture)

4 oz onion, peeled etc. and finely chopped

3 T butter

3 T olive oil (doesn’t need to be extra virgin)

8 eggs

Salt and pepper

HOLLANDAISE SAUCE

Heat the butter and olive oil in a large skillet. Saute the onion for a couple of minutes, then add the zucchini and some pepper, and saute over medium high heat for about 8 minutes, stirring almost constantly.

Butter four small casseroles, about 3 cups each. Divide the zucchini mixture among the casseroles and make two depressions in each casserole, big enough to hold an egg out of the shell. Break the eggs and put an egg in each depression. Sprinkle with a bit a salt and pepper and bake at 350 for 15 to 20 minutes, or until eggs are done to your liking.

Remove from the oven and place on individual serving plates. Spoon Hollandaise Sauce over each egg and serve immediately. Four servings.

Zucchini Skillet Supper

(More-with-Less Cookbook, by Doris Janzen Longacre, 1976)

4 c thinly sliced zucchini

1 onion, thinly sliced

4 oz mushrooms, sliced (optional)

1 T oil

1 14-oz can tomatoes, undrained

Salt, pepper and oregano to taste

2 c cooked chicken, beef, ham or ground beef

Parmesan cheese, to serve

Saute zucchini, onion and mushrooms in oil. Add tomatoes, seasonings and meat and simmer until heated through. Serve in soup bowls and sprinkle with cheese. 4 servings.

Oven Fried Zucchini

(based on a recipe at http://recipes.sparkpeople.com/recipe-detail.asp?recipe=296237)

3 medium/large zucchini, cut into 1/4-inch slices
1 c dry breadcrumbs

1 T Italian herbs
1/8 tsp black pepper
3 egg whites, lightly beaten

Preheat the oven to 475. In one small bowl, stir together the bread crumbs, Italian herbs, and pepper. Place the egg whites in a separate bowl. Dip the zucchini slices into the egg whites, then coat in the breadcrumbs. Place on a greased baking sheet. Bake for 5 minutes in the oven, then turn over and bake for another 10 minutes or so, until browned and crispy. Four servings.

Note: A mandoline is the easiest way to get nice, even slices. Don't have one? Borrow it from the Hub Tool Share Program! Ask anyone at the Hub about it. It's free! A food processor works great for making breadcrumbs, and you can borrow that from the Hub Tool Share Program, too! (The food processor makes slicing a snap, but the slices are too thin for this recipe.)

Basic Shortcake

(based on a recipe in Better Homes and Gardens New Cook Book, 1968)

2 c flour

¼ c sugar

3 t baking powder

½ t salt

½ c butter

1 beaten egg (yes, it needs to be beaten)

2/3 c half and half (or milk)

Fruit (berries or peaches are traditional)

Whipping cream, whipped or not

Preheat oven to 450. (It needs to be preheated for this recipe – the shortcake needs to go into a hot oven and it needs to go into the oven as soon as the liquid is added to the dry ingredients.) Combine flour, sugar, baking powder and salt. Add butter and cut in with a pastry blender or knife until the mixture resembles coarse crumbs. (You can do this with a food processor, too.) Combine egg and cream and add it all at once, stirring just enough to moisten. Spread dough in a greased 8x1.5 inch round baking dish (it needs to be shallow or it won’t cook properly), building up the sides slightly. Bake at 450 for 15 to 18 minutes. Remove from the pan and cool on a rack for 5 minutes. Split in two layers and remove top layer carefully (It’s likely to break into pieces; if it does, don’t worry. Just put the pieces back together as best you can after you add the fruit.) Butter bottom layer with soft butter. Spoon fruit (berries or peaches or other fruit) and cream on bottom layer, top with the second layer, add more fruit and cream on top of that. Cut into wedges and serve warm.

If you’re not going to be eating it all at once, either cut the round into smaller pieces or make individual shortcakes. 

Broiled Peaches or Apricots

(based on a recipe in The Fanny Farmer Cookbook, Thirteenth Edition, by Marion Cunningham)

Per person:

  1 peach or 2 apricots

  2 t butter

  2 t brown sugar

Wash the peaches or apricots, cut them in half and remove the pit. Place them in a shallow baking dish, cut side up. Dot each peach half with one teaspoon of butter and sprinkle with one teaspoon of brown sugar. (Use half a teaspoon of each per apricot half.) Broil until the sugar melts.

Peach and Pepper Salsa

(based on a recipe from Hearty Cookbook: Delicious Chicken, Beef, Pork, Vegetable and Seafood Recipes, by C. K. Smith)

1 c chopped, peeled yellow peaches

1 c chopped red bell pepper

1/3 c sliced green onions

1/4 t lemon juice

1/2 habanero pepper, minced

4 t chopped fresh oregano

1/2 t minced garlic

Take a large bowl and combine peaches, red bell pepper, onions, lemon juice, oregano, salt, habanero pepper and garlic. Mix well and set aside for 30 minutes. Especially good with grilled fish.

Sauteed Peaches or Apricots

(based on a recipe in The New Doubleday Cookbook, by Jean Anderson and Elaine Hanna, 1975, revised 1985)

Per Person:

  1 peach or 2 apricots

  1 T butter

  Flour

Wash peaches or apricots, halve them and remove the stones. Pat dry with a paper towel. Heat butter in a large, heavy skillet over moderate heat for one minute. Dredge the peaches or apricots in the flour, then saute for 5 to 6 minutes, turning frequently, until lightly brown. Drain on paper towels and serve hot.

Chilled Peach and Nectarine Soup

(from New Vegetarian Cuisine, by Linda Rosensweig, 1994)

1 c thinly sliced peeled peaches

1 c thinly sliced peeled nectarines (or another cup of peaches)

2 T lemon juice

1 T honey

1 c cranberry juice cocktail

1 c apple juice

1 cinnamon stick

1 whole nutmeg

2 whole cloves

1/4 c sour cream

Place the peaches and nectarines in a food processor. Process until smooth. Pour into a large bowl. Stir in the lemon juice and honey. Cover and refrigerate.

In a 1-quart saucepan over medium-high heat, bring the cranberry juice, cocktail, apple juice, cinnamon, nutmeg and cloves to a boil. Reduce the heat to low and simmer for 5 minutes. Strain and discard the spices. Set aside to cool completely.

When cool, stir the juice mixture into the puree. Cover and refrigerate for at least 2 hours. Serve topped with sour cream.

Don't have a food processor? Borrow one from Mother Hubbard's Cupboard's Hub Tool Share Program. Ask anyone at the Hub about it. Or you can use a stick blender, also available through the Hub Tool Share Program. Or a food mill, ditto. Or a blender, though the Tool Share Program doesn't have any regular blenders at the moment.

Broiled Peaches and Blueberries

(based on a recipe in The Fanny Farmer Cookbook, Thirteenth Edition, by Marion Cunningham)

Per person:

  1 peach or 2 apricots

  a few blueberries

  2 t butter

  2 t brown sugar

Wash the peaches or apricots, cut them in half and remove the pit. Place them in a shallow baking dish, cut side up. Fill the hollows with blueberries. Dot each peach half with one teaspoon of butter and sprinkle with one teaspoon of brown sugar. (Use half a teaspoon of each per apricot half.) Broil until the sugar melts.

Baked Peach Pancake

(based on a recipe in Healthy Cooking, June/July 2012)

2 c sliced peeled peaches

4 t sugar

1 t lemon juice

3 eggs

½ c flour

½ c whole milk

½ t salt

2 T butter

Nutmeg

Sour cream (optional)

Combine peaches, sugar and lemon juice in a small bowl. In a large bowl, beat eggs until fluffy. Add flour, milk and salt; beat until smooth. Place butter in a 10” ovenproof skillet and put skillet in 400 oven for 3 to 5 minutes or until the butter melts. Immediately pour the batter into the skillet. Bake for 20 to 25 minutes or until risen and puffed. Fill with peaches; sprinkle with nutmeg. Serve immediately. Add sour cream if desired.

German Pancakes

(from Bill Lohmann)

3 eggs

½ t salt

½ c milk

2 T butter

¼ c flour

Beat eggs until very light. Add salt and flour, beating continually. Add milk, while still beating. (A blender works well for this, since you can pour the ingredients through the hole. A small food processor would work, too, or a mixer. Or you can just do it by hand.)

Melt the butter in a large, heavy, oven-proof skillet. (Don’t have an oven-proof skillet? Wrap the handle of your skillet in a few layers of foil and it should work just fine.) Pour in the batter and place immediately in a 450 oven for 10 minutes. Reduce heat to 350 and bake another 15 minutes. The pancake should have puffed up and be golden brown.

Place on a hot platter and serve with applesauce, or powdered sugar and lemon juice, or powdered sugar and fresh blueberries.

Sliced Frittata with Tomato Sauce

(The Cook’s Encyclopedia of Vegetarian Cooking, by Linda Fraser, 2001)

For the frittata:

6 eggs

2 T finely chopped fresh mixed herbs (basil, parsley, thyme, tarragon, etc.)

     (or 1 T dried Italian herbs if you don’t have the fresh, but fresh are definitely best)

1/4 c Parmesan cheese (about 1 oz)

3 T olive oil

Salt and pepper

For the tomato sauce (or  use plain pasta sauce):

2 T olive oil

1 small onion, finely chopped

1 14-oz can chopped tomatoes (or 12 ounces fresh tomatoes, chopped)

1 garlic clove, chopped

1/4c water

Salt and pepper

To make the frittata, beat the eggs with a fork, then beat in the herbs and Parmesan. Add salt and pepper to taste. Heat the oil in a large non-stick skillet (make sure you have a plate that is bigger than the skillet, because you’ll be dumping the frittata directly on to the plate, hopefully in one piece) until hot but not smoking. Pour in the eggs and cook, without stirring, until the frittata is puffed up and golden underneath. Take your large plate, which is bigger than your skillet, and place it upside down over the skillet. Holding both the plate and the skillet firmly with oven mitts, turn the skillet upside down over the plate. Ideally, the frittata will fall nicely out of the skillet and onto the plate. Slide the frittata off of the plate and back into the skillet, cooked side up, and cook for another 3 or 4 minutes, until it is golden brown on the other side. Remove from the heat and let it cool completely. (If it doesn’t slide nicely on to the plate, just pick the frittata up off the floor or the counter and put the pieces back in the skillet, cooked side up, and continue. And don’t feel bad. There’s a famous (and true!) episode of Julia Child’s early cooking show in which she flips an omelet or frittata or something and it lands on the floor. It happens. And it’s a good reason to keep your floor clean!)

To make the tomato sauce, heat the oil in a saucepan. Add the onion and cook slowly until it is soft. Add the tomatoes, garlic, water, salt and pepper. Cover and cook over moderate heat for about 15 minutes. Remove from the heat and let cool slightly before pressing the sauce through a food mill. You could use a blender stick blender, but the sauce wouldn’t be as smooth. Let cool completely.

To assemble, cut the frittata into thin slices, like noodles. Put them in a large bowl, add the sauce and toss lightly. Serve at room temperature or chilled.

Don’t have a food mill or a stick blender? Borrow one from the Hub Tool Share Program! Just ask the next time you’re at the Hub.

Eggplant with Yogurt Sauce

(Betty Crocker’s International Cookbook, 1980)

1 medium onion, sliced

1/4 c olive oil

1 medium eggplant, cut into 1/2” slices (about 1-1/2 lb)

1 c plain yogurt

3 T snipped fresh mint or 1-1/2 t crushed dried mint

2 cloves garlic, finely chopped

1/2 t salt

Dash of pepper

Paprika

Saute onion in oil in a large skillet until tender. Remove onion and set aside. Cook the eggplant in a single layer in the same oil over medium-high heat until golden brown. Turn and cook the other side until it is golden brown and the eggplant is tender, about 10 minutes total. You’ll have to do this in batches, depending on how big your skillet is. Add more oil if needed. Arrange the onion and eggplant slices in an ungreased baking dish about 11x7. The eggplant should fit in two rows of overlapping slices. Mix the yogurt, mint, garlic, salt and pepper and pour over the eggplant. Sprinkle with paprika. Bake at 350 for 10 to 15 minutes, or until hot and bubbly.

Eggplant Casserole

(allrecipes.com)

4 cups water

1 medium eggplant, peeled and cubed

1 1/2 pounds ground beef

1 medium onion, chopped

1 medium green pepper, chopped

1 14-oz can diced tomatoes

salt and pepper to taste

1/2 cup milk

1 egg, beaten

1/2 cup dry bread crumbs

2 tablespoons butter or margarine, melted

In a saucepan, bring the water to a boil; add eggplant. Boil for 5-8 minutes or until tender; drain and set aside. In a skillet, cook beef, onion and green pepper over medium heat until the meat is no longer pink; drain. Add the tomatoes, salt and pepper. Cook and stir for 5 minutes or until tomato is tender. Remove from the heat. Stir in milk, egg and eggplant; mix well. Transfer to a greased 13-in. x 9-in. x 2-in. baking dish. Toss bread crumbs and butter; sprinkle over top. Bake, uncovered, at 375 degrees F for 30 minutes or until heated through. It would be good with grated Parmesan instead of or in addition to the buttered bread crumbs, but it would cost a bit more, too.

Eggplant Soup

(based on a recipe in Healthy and Hearty Soups: Vegetable, Chowder, Creamy, Chilled, All-in-One, edited by Cynthia Krejcsi)

2 T butter

1 medium onion, chopped

1 14-oz can tomatoes, undrained

1 large eggplant, chopped (1 lb)

1/2 t salt

1/2 t pepper

6 c water

1 lb beef, fish or chicken, cut into small pieces

In a large saucepan, melt the butter; saute the onion, tomatoes and eggplant until tender. Add salt and pepper. Puree vegetables in a blender or food processor. Return to pan and add water and meat. Heat not quite to boiling; reduce heat and simmer for 45 minutes or until meat is tender. Adjust seasonings to taste.