Frugal Nourishment at Home

Back from the New-Baby Fog...

2009-09-01T23:24:00.000-07:00

I've been neglecting my little blog -- It takes me quite a while to recoup my mental stamina after having a baby! She is 8 months now and big and fat :) I let my garden (except for my tomatoes) turn into an un-watered weed patch this year. I was too busy growing babies to grow a garden this year! lol

With 4 under the age of 5, things are hopping around here! But fall is coming, and I can start baking again. Yay!

I've also become a little more self-disciplined about following my daily schedule, so I should have more time to spend blogging.

Veggie Chilli

2009-04-10T15:42:00.000-07:00

Veggie Chili

1 onion chopped

1 can (15 oz) crushed tomatoes

12 ounces beer (or kombucha)

1 quart chicken stock

1 tsp hickory smoke flavoring

16 ounces tomato sauce

1 Tbs chili powder

1 tsp oregano

1 Tbs mustard

1 tbs cumin

1 tsp pepper

8 cups pinto beans, cooked

2 zucchini thinly sliced

2 cups frozen corn

1. Chop onion and cook until soft in butter in a large pot.

2. Combine all other ingredients and add to onion.

3. Simmer for 1 hour.

Servings: 12

Nutrition Facts

Serving size: 1/12 of a recipe (14.8 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories 222.55

Calories From Fat (10%) 22.17

Calories From Protein (19%) 41.65

Calories From Carbohydrates (68%) 151.12

Calories From Alcohol (3%) 7.61

% Daily Value

Total Fat 2.58g 4%

Saturated Fat 0.51g 3%

Monounsaturated Fat 0.67g

Polyunsaturated Fat 0.84g

Trans Fatty Acids 0g

Cholesterol 0mg 0%

Sodium 1076.9mg 45%

Potassium 909.03mg 26%

Total Carbohydrates 38.87g 13%

Fiber 10.47g 42%

Sugar 4.16g

Net Carbohydrates 28.4g

Protein 12.22g 24%

Vitamin A 904.1IU 18%

Vitamin C 16.05mg 27%

Calcium 110.79mg 11%

Iron 4.29mg 24%

Vitamin E 1.94mg 19%

Thiamin 0.25mg 17%

Riboflavin 0.26mg 15%

Niacin 3.23mg 16%

Vitamin B6 0.4mg 20%

Folate 131.59mcg 33%

Vitamin B12 0.09mcg 2%

Pantothenic Acid 0.46mg 5%

Vitamin K 8.46mcg 11%

Phosphorus 243.23mg 24%

Magnesium 79.05mg 20%

Zinc 1.73mg 12%

Copper 0.43mg 22%

Manganese 0.74mg 37%

Selenium 12.68mcg 18%

Salmon Salad

2009-04-10T15:41:00.000-07:00

Salmon Salad

1 15-oz salmon, canned

4 green onions, chopped

3 tomatoes, diced

1 bell pepper, chopped

5 ounces mixed baby salad greens

1/2 cup fresh basil chopped

1/2 cup shredded cheddar cheese (raw)

1/4 cup lemon juice, freshly squeezed

1/4 cup olive oil

1 Tbs honey (raw)

1 tsp oregano

4 Tbs mustard

1/2 tsp salt

1/2 tsp pepper

1. Drain salmon and mix with chopped vegetables and basil.

2. Place salad greens on places and top with salmon mixture.

3. Combine lemon, olive oil, honey, oregano, mustard, and salt and pepper and drizzle on salad.

4. Garnish with cheese.

Servings: 4

Nutrition Facts

Serving size: 1/4 of a recipe (12.4 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 401.42

Calories From Fat (57%) 230.8

Calories From Protein (29%) 116.02

Calories From Carbohydrates (14%) 54.6

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 26.02g 40%

Saturated Fat 6.39g 32%

Monounsaturated Fat 13.5g

Polyunsaturated Fat 3.76g

Trans Fatty Acids 0g

Cholesterol 55.42mg 18%

Sodium 901.13mg 38%

Potassium 763.98mg 22%

Total Carbohydrates 15.22g 5%

Fiber 3.77g 15%

Sugar 9.47g

Net Carbohydrates 11.45g

Protein 27.92g 56%

Vitamin A 2832.89IU 57%

Vitamin C 82.31mg 137%

Calcium 363.57mg 36%

Iron 2.32mg 13%

Vitamin E 5.29mg 53%

Vitamin D 705.56IU 176%

Thiamin 0.16mg 11%

Riboflavin 0.33mg 19%

Niacin 8.3mg 42%

Vitamin B6 0.35mg 18%

Folate 75.81mcg 19%

Vitamin B12 5.19mcg 87%

Pantothenic Acid 0.85mg 9%

Vitamin K 75.77mcg 95%

Phosphorus 424.31mg 42%

Magnesium 64.78mg 16%

Zinc 1.91mg 13%

Copper 0.27mg 14%

Manganese 0.38mg 19%

Selenium 38.98mcg 56%

Pork Fajitas

2009-04-10T15:40:00.003-07:00

Pork Fajitas

2 bell peppers

1 onion

2 lbs boneless pork roast

2 Tbs olive oil

1 tsp oregano

1 tsp cumin

1 tsp chili powder

1 tsp garlic powder

6 oz pineapple juice

1 cup masa flour

Servings: 5

Place the pork in a slow-cooker with oregano, cumin, chili powder, and pineapple juice and cook until the meat is able to be shred with a fork. Make tortillas with masa. Saute the onions and bell peppers in the olive oil and serve with shredded pork, the juice from the cooking, and tortillas.

Nutrition Facts

Serving size: 1/5 of a recipe (11.6 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 520.23

Calories From Fat (50%) 261.33

Calories From Protein (28%) 145.16

Calories From Carbohydrates (22%) 113.74

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 29.14g 45%

Saturated Fat 8.82g 44%

Monounsaturated Fat 13.7g

Polyunsaturated Fat 3.99g

Trans Fatty Acids 0.21g

Cholesterol 112.49mg 37%

Sodium 122.06mg 5%

Potassium 876.03mg 25%

Total Carbohydrates 28.62g 10%

Fiber 2.11g 8%

Sugar 7.07g

Net Carbohydrates 26.51g

Protein 34.97g 70%

Vitamin A 2063.27IU 41%

Vitamin C 79.96mg 133%

Calcium 85.87mg 9%

Iron 4.61mg 26%

Vitamin E 2.33mg 23%

Thiamin 1.34mg 89%

Riboflavin 0.88mg 52%

Niacin 10.68mg 53%

Vitamin B6 1.24mg 62%

Folate 91.99mcg 23%

Vitamin B12 1.65mcg 28%

Pantothenic Acid 3.01mg 30%

Vitamin K 8.73mcg 11%

Phosphorus 427.09mg 43%

Magnesium 78.42mg 20%

Zinc 6.3mg 42%

Copper 0.27mg 14%

Manganese 0.44mg 22%

Selenium 48.04mcg 69%

Ginger Carrots

2009-04-10T15:40:00.001-07:00

Ginger Carrots

4 cups carrot, grated

1 Tbs Ginger-root; fresh; minced

1 Tbs salt

4 Tbs whey

1. Combine all ingredients in a steel bowl and pound with a meat hammer until juices flow from carrots.

2. Pack into a quart-sized jar until liquid covers top of carrots.

3. Cover tightly and sit at room temperature for three days. Store in refrigerator.

Servings: 16

Yield: 1 QT

Nutrition Facts

Serving size: 1/16 of a recipe (2.1 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 20.92

Calories From Fat (7%) 1.55

Calories From Protein (8%) 1.78

Calories From Carbohydrates (84%) 17.59

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 0.17g <1%

Saturated Fat 0.1g <1%

Monounsaturated Fat 0.01g

Polyunsaturated Fat 0.04g

Trans Fatty Acids 0g

Cholesterol 0mg 0%

Sodium 458.16mg 19%

Potassium 104.05mg 3%

Total Carbohydrates 4.42g 1%

Fiber 0.9g 4%

Sugar 1.52g

Net Carbohydrates 3.52g

Protein 0.52g 1%

Vitamin A 5345.92IU 107%

Vitamin C 1.91mg 3%

Calcium 10.89mg 1%

Iron 0.1mg <1%

Vitamin E 0.21mg 2%

Thiamin 0.02mg 1%

Riboflavin 0.02mg 1%

Niacin 0.32mg 2%

Vitamin B6 0.04mg 2%

Folate 6.12mcg 2%

Vitamin B12 0mcg 0%

Pantothenic Acid 0.09mg <1%

Vitamin K 4.22mcg 5%

Phosphorus 11.33mg 1%

Magnesium 4.01mg 1%

Zinc 0.08mg <1%

Copper 0.02mg 1%

Manganese 0.05mg 3%

Selenium 0.04mcg <1%

Refried Beans

2009-04-10T15:39:00.001-07:00

Refried Beans

3 cups pinto beans, cooked

1 cup water

1/4 cup shortening

1 tbs salt

1 garlic clove, chopped

1. Heat fat in a skillet. Add pinto beans and 1 c. water (from cooking beans). Mash while it heats in the fat. Add the salt and garlic and serve when mashed and hot.

Servings: 5

Nutrition Facts

Serving size: 1/5 of a recipe (7.3 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 216.97

Calories From Fat (47%) 102.06

Calories From Protein (11%) 24.47

Calories From Carbohydrates (42%) 90.44

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 11.42g 18%

Saturated Fat 4.37g 22%

Monounsaturated Fat 4.78g

Polyunsaturated Fat 1.53g

Cholesterol 5.74mg 2%

Sodium 1820.17mg 76%

Potassium 353.09mg 10%

Total Carbohydrates 22.16g 7%

Fiber 6.64g 27%

Sugar 0.31g

Net Carbohydrates 15.52g

Protein 7.04g 14%

Vitamin A 0.05IU <1%

Vitamin C 1.48mg 2%

Calcium 65.29mg 7%

Iron 2.12mg 12%

Vitamin E 0.92mg 9%

Vitamin D 0IU 0%

Thiamin 0.15mg 10%

Riboflavin 0.09mg 5%

Niacin 0.42mg 2%

Vitamin B6 0.11mg 6%

Folate 86.42mcg 22%

Vitamin B12 0mcg 0%

Pantothenic Acid 0.2mg 2%

Vitamin K 5.24mcg 7%

Phosphorus 133.4mg 13%

Magnesium 39.54mg 10%

Zinc 1mg 7%

Copper 0.21mg 11%

Manganese 0.34mg 17%

Selenium 10.31mcg 15%

Apple Chicken

2009-04-10T15:38:00.002-07:00

Apple Chicken

1 whole roasting chicken

3 apples, peeled, sliced 1/4" thick

2 Tbs butter

1 onion, chopped

2 tbs tarragon

1/2 tsp sage leaves

1 tbs salt

1 Tbs lemon juice

1 Tbs honey

1 Tbs cornstarch

1 cup water

1. Roast or boil a chicken. Bone and use the carcass for stock.

2. Heat butter in a frying pan and saute onion. Add apples and cook until soft.

3. Add remaining ingredients to pan and heat until sauce is thickened.

Servings: 5

Nutrition Facts

Serving size: 1/5 of a recipe (9.9 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 299.75

Calories From Fat (37%) 109.88

Calories From Protein (41%) 122.72

Calories From Carbohydrates (22%) 67.15

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 12.3g 19%

Saturated Fat 5.01g 25%

Monounsaturated Fat 4.01g

Polyunsaturated Fat 1.97g

Cholesterol 96.21mg 32%

Sodium 1483.85mg 62%

Potassium 427.57mg 12%

Total Carbohydrates 18.24g 6%

Fiber 1.59g 6%

Sugar 12.32g

Net Carbohydrates 16.65g

Protein 29g 58%

Vitamin A 299.63IU 6%

Vitamin C 7.27mg 12%

Calcium 49.15mg 5%

Iron 2.12mg 12%

Vitamin E 0.18mg 2%

Vitamin D 0IU 0%

Thiamin 0.1mg 7%

Riboflavin 0.22mg 13%

Niacin 9.11mg 46%

Vitamin B6 0.57mg 29%

Folate 16.16mcg 4%

Vitamin B12 0.33mcg 6%

Pantothenic Acid 1.19mg 12%

Vitamin K 0.96mcg 1%

Phosphorus 238.51mg 24%

Magnesium 36.64mg 9%

Zinc 1.88mg 13%

Copper 0.12mg 6%

Manganese 0.24mg 12%

Selenium 27.9mcg 40%

Curried Waldorf Chicken Salad

2009-04-10T15:36:00.000-07:00

Curried Waldorf Chicken Salad

1 whole chicken, rinsed and dried (3-4 lbs.)

3 apples, peeled, sliced 1/4" thick

2 stalks celery, trimmed and chopped

1 c. mayonnaise

1 Tbs curry powder

1 c. raisins

1 head romaine lettuce, torn in pieces

1. Cook chicken and bone. Save bones for stock.

2. Shred meat and combine with other ingredients except lettuce. Chill and serve on lettuce.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (16.6 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 760.24

Calories From Fat (58%) 439.4

Calories From Protein (23%) 171.37

Calories From Carbohydrates (20%) 149.47

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 49.05g 75%

Saturated Fat 12.1g 61%

Monounsaturated Fat 18.4g

Polyunsaturated Fat 14.86g

Cholesterol 172.73mg 58%

Sodium 453.44mg 19%

Potassium 991.46mg 28%

Total Carbohydrates 41.15g 14%

Fiber 4.51g 18%

Sugar 24.82g

Net Carbohydrates 36.64g

Protein 40.95g 82%

Vitamin A 6538.52IU 131%

Vitamin C 28.74mg 48%

Calcium 88.48mg 9%

Iron 4.18mg 23%

Vitamin E 1.94mg 19%

Thiamin 0.25mg 17%

Riboflavin 0.39mg 23%

Niacin 15.29mg 76%

Vitamin B6 0.89mg 45%

Folate 165.83mcg 41%

Vitamin B12 0.77mcg 13%

Pantothenic Acid 2.32mg 23%

Vitamin K 135.49mcg 169%

Phosphorus 449.82mg 45%

Magnesium 72.31mg 18%

Zinc 2.84mg 19%

Copper 0.27mg 14%

Manganese 0.39mg 20%

Selenium 35.5mcg 51%

Mint Cabbage Soup

2009-04-10T15:32:00.002-07:00

Mint Cabbage Soup

2 quarts chicken stock

1 small cabbage head, cored and chopped

2 Carrots sliced into 1/4-inch rounds

1 Tbs mint, dried

1 Tbs lemon juice

Servings: 5

Nutrition Facts

Serving size: 1/5 of a recipe (20.1 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 112.64

Calories From Fat (20%) 23.08

Calories From Protein (36%) 40.46

Calories From Carbohydrates (44%) 49.1

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 2.45g 4%

Saturated Fat 0.69g 3%

Monounsaturated Fat 0.97g

Polyunsaturated Fat 0.49g

Trans Fatty Acids 0g

Cholesterol 0mg 0%

Sodium 1289.73mg 54%

Potassium 689.45mg 20%

Total Carbohydrates 13.22g 4%

Fiber 4.54g 18%

Sugar 7.31g

Net Carbohydrates 8.68g

Protein 10.05g 20%

Vitamin A 5572.13IU 111%

Vitamin C 55.78mg 93%

Calcium 85.18mg 9%

Iron 1.62mg 9%

Vitamin E 0.51mg 5%

Thiamin 0.13mg 9%

Riboflavin 0.19mg 11%

Niacin 6.02mg 30%

Vitamin B6 0.26mg 13%

Folate 76.48mcg 19%

Vitamin B12 0.39mcg 7%

Pantothenic Acid 0.47mg 5%

Vitamin K 112.8mcg 141%

Phosphorus 166.22mg 17%

Magnesium 25.62mg 6%

Zinc 0.73mg 5%

Copper 0.24mg 12%

Manganese 0.68mg 34%

Selenium 0.46mcg <1%

Smoothie

2009-04-10T15:32:00.001-07:00

Fruit Smoothie

1 banana, frozen in chunks

1 cup yogurt

1 tsp gelatin

1 egg yolk

dash nutmeg

dash stevia

Servings: 2

Nutrition Facts

Serving size: 1/2 of a recipe (7.2 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories 210.64

Calories From Fat (18%) 38.52

Calories From Protein (19%) 39.11

Calories From Carbohydrates (63%) 133.01

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 4.35g 7%

Saturated Fat 2.12g 11%

Monounsaturated Fat 1.52g

Polyunsaturated Fat 0.45g

Cholesterol 109.77mg 37%

Sodium 156.3mg 7%

Potassium 508.39mg 15%

Total Carbohydrates 35.27g 12%

Fiber 1.56g 6%

Sugar 28.1g

Net Carbohydrates 33.71g

Protein 9.5g 19%

Vitamin A 220.06IU 4%

Vitamin C 6.12mg 10%

Calcium 238.51mg 24%

Iron 0.5mg 3%

Vitamin E 0.31mg 3%

Vitamin D 8.88IU 2%

Thiamin 0.09mg 6%

Riboflavin 0.35mg 21%

Niacin 0.54mg 3%

Vitamin B6 0.31mg 16%

Folate 37.92mcg 9%

Vitamin B12 0.85mcg 14%

Pantothenic Acid 1.17mg 12%

Vitamin K 0.6mcg <1%

Phosphorus 242mg 24%

Magnesium 37.7mg 9%

Zinc 1.37mg 9%

Copper 0.09mg 5%

Manganese 0.17mg 9%

Selenium 10.23mcg 15%

Fried Mush

2009-04-10T15:30:00.001-07:00

Fried Mush

2 c. water

2 c. oats

2 tsp lemon juice

1 egg

2 Tbs molasses

1/4 c. butter

1. Soak oats in lemon juice and water overnight.

2. Cook the oats (in the same water).

3. Beat the egg and temper with some of the oats. Add the egg to the oats.

4. Melt the butter in a frying pan and cook oatmeal, a 1/4 c. at a time, in the butter.

5. Serve with molasses.

Servings: 5

Nutrition Facts

Serving size: 1/5 of a recipe (6.7 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 362.12

Calories From Fat (35%) 125.98

Calories From Protein (12%) 41.92

Calories From Carbohydrates (54%) 194.22

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 14.51g 22%

Saturated Fat 6.9g 35%

Monounsaturated Fat 4.13g

Polyunsaturated Fat 2.07g

Cholesterol 66.7mg 22%

Sodium 22.32mg <1%

Potassium 404.41mg 12%

Total Carbohydrates 47.59g 16%

Fiber 6.62g 26%

Sugar 4.57g

Net Carbohydrates 40.97g

Protein 11.9g 24%

Vitamin A 332.74IU 7%

Vitamin C 0.94mg 2%

Calcium 61.11mg 6%

Iron 3.51mg 20%

Vitamin E 0.36mg 4%

Vitamin D 3.5IU <1%

Thiamin 0.49mg 33%

Riboflavin 0.14mg 8%

Niacin 0.69mg 3%

Vitamin B6 0.14mg 7%

Folate 40.25mcg 10%

Vitamin B12 0.15mcg 3%

Pantothenic Acid 1.06mg 11%

Vitamin K 0.82mcg 1%

Phosphorus 350.78mg 35%

Magnesium 132.3mg 33%

Zinc 2.62mg 17%

Copper 0.45mg 23%

Manganese 3.19mg 160%

Selenium 4.71mcg 7%

Bread

2009-04-10T15:26:00.000-07:00

Bread

4 cups whole wheat flour

1 package yeast

1 Tbs sugar

1 1/2 tsp salt

1/2 cup butter, melted

1 1/2 cups water, or until it looks right

1. Mix all ingredients together well. Add to a bread machine with a time delay. Let sit for 7 to 12 hours before baking.

2. For rolls, sandwich loaves, etc., add 2 eggs to dough after it has soaked for 7 hours. Knead well and shape as desired. Rise and bake at 350 about 20 min.

Servings: 12

Yield: 1 loaf

Nutrition Facts

Serving size: 1/12 of a recipe (2.7 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 209.2

Calories From Fat (35%) 73.94

Calories From Protein (10%) 20.71

Calories From Carbohydrates (55%) 114.55

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 8.45g 13%

Saturated Fat 4.99g 25%

Monounsaturated Fat 2.1g

Polyunsaturated Fat 0.6g

Cholesterol 20.34mg 7%

Sodium 294.76mg 12%

Potassium 176.26mg 5%

Total Carbohydrates 30.31g 10%

Fiber 5g 20%

Sugar 1.22g

Net Carbohydrates 25.31g

Protein 5.78g 12%

Vitamin A 239.97IU 5%

Vitamin C 0mg 0%

Calcium 17.17mg 2%

Iron 1.65mg 9%

Vitamin E 0.55mg 6%

Vitamin D 0IU 0%

Thiamin 0.19mg 13%

Riboflavin 0.12mg 7%

Niacin 2.78mg 14%

Vitamin B6 0.15mg 8%

Folate 31.53mcg 8%

Vitamin B12 0.02mcg <1%

Pantothenic Acid 0.48mg 5%

Vitamin K 1.42mcg 2%

Phosphorus 148.2mg 15%

Magnesium 56.22mg 14%

Zinc 1.22mg 8%

Copper 0.16mg 8%

Manganese 1.52mg 76%

Selenium 28.52mcg 41%

Cortido

2009-04-10T15:22:00.001-07:00

Cortido

1 head cabbage

2 large carrots peeled and thinly sliced

2 small onion thinly sliced

1 Tbs dried oregano

1/4 tsp red pepper flakes

1/4 cup whey

1 can (6 oz) pineapple juice

1 Tbs salt

1. Shred cabbage and mix all other ingredients together in a large bowl.

2. Pound with a meat hammer for about 10 minutes, until juices start to release from the cabbage.

3. Pack with juices into 2 quart-sized jars, making sure juices cover top of vegetables. Add a little water if necessary.

4. Cover jars tightly and let sit at room temperature for 3 days to culture and ferment.

5. Store in the refrigerator.

Servings: 32

Yield: 2 Quarts

Nutrition Facts

Serving size: 1/32 of a recipe.

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 15.72

Calories From Fat (4%) 0.61

Calories From Protein (8%) 1.32

Calories From Carbohydrates (88%) 13.79

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 0.07g <1%

Saturated Fat 0.02g <1%

Monounsaturated Fat 0.01g

Polyunsaturated Fat 0.02g

Trans Fatty Acids 0g

Cholesterol 0mg 0%

Sodium 226.96mg 9%

Potassium 83.35mg 2%

Total Carbohydrates 3.67g 1%

Fiber 1g 4%

Sugar 2.12g

Net Carbohydrates 2.67g

Protein 0.51g 1%

Vitamin A 882.43IU 18%

Vitamin C 11.86mg 20%

Calcium 17.39mg 2%

Iron 0.25mg 1%

Vitamin E 0.1mg 1%

Thiamin 0.03mg 2%

Riboflavin 0.02mg 1%

Niacin 0.15mg <1%

Vitamin B6 0.06mg 3%

Folate 15.78mcg 4%

Vitamin B12 0mcg 0%

Pantothenic Acid 0.08mg <1%

Vitamin K 23.15mcg 29%

Phosphorus 11.32mg 1%

Magnesium 5.77mg 1%

Zinc 0.09mg <1%

Copper 0.02mg 1%

Manganese 0.1mg 5%

Selenium 0.13mcg <1%

Dad's Egg Scramble

2009-04-10T15:20:00.002-07:00

Dad's Egg Scramble

8 whole egg slightly beaten

8 whole green onion chopped

1/2 cup cortido

2 Tbs olive oil

3 tsp worcestershire sauce

1. Heat oil in skillet and scramble all ingredients together until eggs are cooked.

Servings: 4

Nutrition Facts

Serving size: 1/4 of a recipe (11.8 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 277.46

Calories From Fat (55%) 152.68

Calories From Protein (22%) 59.89

Calories From Carbohydrates (23%) 64.89

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 17.11g 26%

Saturated Fat 4.11g 21%

Monounsaturated Fat 8.79g

Polyunsaturated Fat 2.23g

Trans Fatty Acids 0g

Cholesterol 423mg 141%

Sodium 322.37mg 13%

Potassium 757.74mg 22%

Total Carbohydrates 18.01g 6%

Fiber 5.7g 23%

Sugar 6.87g

Net Carbohydrates 12.31g

Protein 16.5g 33%

Vitamin A 2925.18IU 59%

Vitamin C 44.02mg 73%

Calcium 209.78mg 21%

Iron 5.15mg 29%

Vitamin E 3.09mg 31%

Vitamin D 35IU 9%

Thiamin 0.2mg 13%

Riboflavin 0.65mg 38%

Niacin 1.22mg 6%

Vitamin B6 0.3mg 15%

Folate 183.19mcg 46%

Vitamin B12 1.29mcg 22%

Pantothenic Acid 1.63mg 16%

Vitamin K 429.98mcg 537%

Phosphorus 272.91mg 27%

Magnesium 55.37mg 14%

Zinc 1.94mg 13%

Copper 0.29mg 14%

Manganese 0.41mg 20%

Selenium 32.98mcg 47%

Falafel Burgers

2009-04-10T15:20:00.001-07:00

Falafel Burgers

4 Cup garbanzo beans, dried

1/2 cup lemon juice

1 bunch fresh parsley

4 medium onions coarsely chopped

8 cloves garlic clove, chopped

2 tsp cumin

2 tsp coriander

2 tsp black pepper

2 tsp salt

1/2 tsp cayenne pepper

2 tsp baking powder

1 cup olive oil

2 tomatoes

1/2 cup cortido

1/2 cup mayonnaise

1 loaf bread

1. Place garbanzo beans in a large bowl and cover with boiling water. Add 1/4 c. lemon juice and let sit at room temperature for 12 hours.

2. Drain beans and cover again with boiling water and 1/4 c. lemon juice, and allow to sit another 12 hours.

3. Combine spices and parsley, onions, garlic, and baking powder, and blend in batches in a food processor until finely ground.

4. Heat olive oil, 1/4 c. at a time, in a frying pan.

5. Form patties with bean mixture and fry until lightly browned.

6. Toast bread and spread with mayonnaise, tomato slices, and a spoonful of cortido. Put a patty in the sandwiches and serve!

Servings: 10

Nutrition Facts

Serving size: 1/10 of a recipe (8.7 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 595.74

Calories From Fat (47%) 277.57

Calories From Protein (10%) 61.14

Calories From Carbohydrates (43%) 257.03

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 31.7g 49%

Saturated Fat 4.64g 23%

Monounsaturated Fat 18.31g

Polyunsaturated Fat 6.7g

Trans Fatty Acids 0g

Cholesterol 5.09mg 2%

Sodium 758.24mg 32%

Potassium 1040.86mg 30%

Total Carbohydrates 64.96g 22%

Fiber 16.96g 68%

Sugar 13.17g

Net Carbohydrates 48.01g

Protein 18.05g 36%

Vitamin A 2463.29IU 49%

Vitamin C 49.41mg 82%

Calcium 204.28mg 20%

Iron 7.55mg 42%

Vitamin E 4.46mg 45%

Vitamin D 0IU 0%

Thiamin 0.47mg 32%

Riboflavin 0.24mg 14%

Niacin 2.12mg 11%

Vitamin B6 0.6mg 30%

Folate 502.27mcg 126%

Vitamin B12 0.03mcg <1%

Pantothenic Acid 1.56mg 16%

Vitamin K 405.04mcg 506%

Phosphorus 375.88mg 38%

Magnesium 123.48mg 31%

Zinc 3.36mg 22%

Copper 0.79mg 40%

Manganese 2.16mg 108%

Selenium 10.39mcg 15%

Hamburgers

2009-04-10T14:40:00.000-07:00

Hamburgers

2 lbs ground beef

1/2 cup oats

1 egg

2 Tbs grated onion

1 Tbs cajun spice

1 lb chicken livers

1 recipe bread, baked into 8 hamburger buns

8 Tbs mayonnaise

8 Tbs catsup

8 lettuce leaves

2 tomatoes, sliced

1. Chop livers well. Combine with beef, oats, egg, onion, and seasoning. Form into patties and cook.

2. Assemble hamburgers.

Servings: 8

Yield: 8 hamburgers

Nutrition Facts

Serving size: 1/8 of a recipe (8 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 467.82

Calories From Fat (61%) 286.74

Calories From Protein (22%) 103.99

Calories From Carbohydrates (16%) 77.09

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 31.39g 48%

Saturated Fat 11.29g 56%

Monounsaturated Fat 12.4g

Polyunsaturated Fat 4.2g

Trans Fatty Acids 0.01g

Cholesterol 152.35mg 51%

Sodium 487.97mg 20%

Potassium 552.94mg 16%

Total Carbohydrates 20.2g 7%

Fiber 2.47g 10%

Sugar 5.63g

Net Carbohydrates 17.74g

Protein 25.91g 52%

Vitamin A 2362.47IU 47%

Vitamin C 10.33mg 17%

Calcium 32.91mg 3%

Iron 3.98mg 22%

Vitamin E 1.14mg 11%

Vitamin D 2.19IU <1%

Thiamin 0.21mg 14%

Riboflavin 0.51mg 30%

Niacin 6.99mg 35%

Vitamin B6 0.47mg 24%

Folate 91.93mcg 23%

Vitamin B12 4.43mcg 74%

Pantothenic Acid 1.41mg 14%

Vitamin K 26.86mcg 34%

Phosphorus 285.88mg 29%

Magnesium 55.76mg 14%

Zinc 5.4mg 36%

Copper 0.27mg 14%

Manganese 0.81mg 41%

Selenium 29.16mcg 42%

Potato Bean Salad

2009-04-10T14:39:00.001-07:00

Potato Bean Salad

1 lb potatoes, cut into 1" chunks

1 cup fresh green beans, trimmed and halved

2 cups white beans, soaked for 12 hours and cooked

1 red bell pepper seeded and chopped

1/4 cup mustard

2 Tbs honey

1/4 cup olive oil

2 Tbs vinegar

1 tsp pepper

1. Steam potatoes 20 minutes. Boil green beans 2-3 minutes.

2. Mix mustard with honey, oil, vinegar, and pepper.

3. Combine all ingredients and chill.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (8.4 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 280.34

Calories From Fat (31%) 86.55

Calories From Protein (11%) 29.73

Calories From Carbohydrates (59%) 164.06

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 9.84g 15%

Saturated Fat 1.37g 7%

Monounsaturated Fat 6.87g

Polyunsaturated Fat 1.22g

Trans Fatty Acids 0g

Cholesterol 0mg 0%

Sodium 129.39mg 5%

Potassium 831.58mg 24%

Total Carbohydrates 41.33g 14%

Fiber 7.44g 30%

Sugar 7.96g

Net Carbohydrates 33.89g

Protein 8.95g 18%

Vitamin A 893.74IU 18%

Vitamin C 49.03mg 82%

Calcium 89.66mg 9%

Iron 3.86mg 21%

Vitamin E 2.49mg 25%

Thiamin 0.21mg 14%

Riboflavin 0.1mg 6%

Niacin 1.34mg 7%

Vitamin B6 0.38mg 19%

Folate 87.67mcg 22%

Vitamin B12 0mcg 0%

Pantothenic Acid 0.52mg 5%

Vitamin K 13.97mcg 17%

Phosphorus 147.7mg 15%

Magnesium 75.32mg 19%

Zinc 1.39mg 9%

Copper 0.32mg 16%

Manganese 0.7mg 35%

Selenium 5.24mcg 7%

Fresh Tomato Soup

2009-04-10T14:36:00.000-07:00

Fresh Tomato Soup

8 tomatoes

4 cloves garlic

2 small onions coarsely chopped

1 tsp dried basil

1 tsp dried thyme

1 tsp salt

4 c. chicken stock

1/4 tsp pepper

3 Tbs butter

3 Tbs flour

1 tsp orange zest

1 tbs olive oil

1. Saute onions and garlic in olive oil until soft.

2. Add remaining ingredients except butter and flour and orange zest. Simmer for 20 minutes.

3. Puree soup and strain. In a clean pan, heat butter and add flour. Slowly stir in the pureed soup and heat until slightly thickened. Add orange zest and serve.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (13.4 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 157.13

Calories From Fat (53%) 83.1

Calories From Protein (14%) 21.39

Calories From Carbohydrates (34%) 52.64

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 9.38g 14%

Saturated Fat 4.29g 21%

Monounsaturated Fat 3.58g

Polyunsaturated Fat 0.81g

Cholesterol 15.27mg 5%

Sodium 907.82mg 38%

Potassium 624.38mg 18%

Total Carbohydrates 13.93g 5%

Fiber 2.95g 12%

Sugar 6.24g

Net Carbohydrates 10.98g

Protein 5.73g 11%

Vitamin A 1711.35IU 34%

Vitamin C 25.96mg 43%

Calcium 46.21mg 5%

Iron 1.52mg 8%

Vitamin E 1.54mg 15%

Thiamin 0.12mg 8%

Riboflavin 0.11mg 6%

Niacin 3.57mg 18%

Vitamin B6 0.22mg 11%

Folate 43.46mcg 11%

Vitamin B12 0.17mcg 3%

Pantothenic Acid 0.26mg 3%

Vitamin K 24.37mcg 30%

Phosphorus 108.82mg 11%

Magnesium 27mg 7%

Zinc 0.59mg 4%

Copper 0.22mg 11%

Manganese 0.49mg 25%

Selenium 1.82mcg 3%

High-Enzyme Salad

2009-04-10T14:35:00.002-07:00

High-Enzyme Salad

2 carrots, grated

1 cup Mozzarella cheese shredded

1 cup sunflower seeds, sprouted

1 cucumber peeled, seeded and cut into 1/4-inch cubes

2 avocado, diced

3 green onions, chopped

1/4 c. lemon juice

1/3 c. olive oil

1 tsp salt

1 tsp pepper

1. To sprout sunflower seeds: soak the seeds in a jar of water for 1 day. Drain well and rinse with water every 12 hours for one more day. Salt and keep in the fridge until use.

2. Mix all vegetables, seeds and cheese together.

3. Whisk lemon, oil, and salt and pepper together and add to salad.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (7.5 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 417.62

Calories From Fat (75%) 313.19

Calories From Protein (11%) 45.81

Calories From Carbohydrates (14%) 58.62

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 36.56g 56%

Saturated Fat 6.17g 31%

Monounsaturated Fat 19.72g

Polyunsaturated Fat 7.85g

Trans Fatty Acids 0g

Cholesterol 14.08mg 5%

Sodium 551.85mg 23%

Potassium 656.73mg 19%

Total Carbohydrates 15.64g 5%

Fiber 7.38g 30%

Sugar 3.45g

Net Carbohydrates 8.26g

Protein 12.09g 24%

Vitamin A 4824.13IU 96%

Vitamin C 14.87mg 25%

Calcium 222.1mg 22%

Iron 2.11mg 12%

Vitamin E 10.89mg 109%

Thiamin 0.43mg 29%

Riboflavin 0.27mg 16%

Niacin 3.41mg 17%

Vitamin B6 0.57mg 29%

Folate 124.99mcg 31%

Vitamin B12 0.18mcg 3%

Pantothenic Acid 1.34mg 13%

Vitamin K 43.71mcg 55%

Phosphorus 311.4mg 31%

Magnesium 109.92mg 27%

Zinc 2.36mg 16%

Copper 0.59mg 30%

Manganese 0.65mg 33%

Selenium 15.91mcg 23%

Curried Pea Soup

2009-04-10T14:34:00.000-07:00

Curried Split Pea Soup

1 lb dried split peas

6 c. chicken broth

1 onion, chopped

2 cloves fresh garlic minced

2 Tbs butter

1 Tbs curry powder

1. Cook onions and in butter until soft.

2. Add all ingredients to the slow-cooker.

3. Simmer 2 to 6 hours.

Servings: 5

Nutrition Facts

Serving size: 1/5 of a recipe (14.5 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 411.82

Calories From Fat (16%) 66.66

Calories From Protein (25%) 104.87

Calories From Carbohydrates (58%) 240.29

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 7.51g 12%

Saturated Fat 3.56g 18%

Monounsaturated Fat 2.18g

Polyunsaturated Fat 0.98g

Cholesterol 12.21mg 4%

Sodium 931.91mg 39%

Potassium 1198.96mg 34%

Total Carbohydrates 59.28g 20%

Fiber 23.99g 96%

Sugar 9.18g

Net Carbohydrates 35.29g

Protein 28.64g 57%

Vitamin A 290.14IU 6%

Vitamin C 3.96mg 7%

Calcium 76.6mg 8%

Iron 5.07mg 28%

Vitamin E 0.55mg 6%

Thiamin 0.69mg 46%

Riboflavin 0.29mg 17%

Niacin 6.66mg 33%

Vitamin B6 0.25mg 13%

Folate 261.13mcg 65%

Vitamin B12 0.3mcg 5%

Pantothenic Acid 1.7mg 17%

Vitamin K 14.93mcg 19%

Phosphorus 433.12mg 43%

Magnesium 113.27mg 28%

Zinc 3.13mg 21%

Copper 0.96mg 48%

Manganese 1.66mg 83%

Selenium 2.02mcg 3%

Banana Cakes

2009-04-10T14:33:00.001-07:00

Banana Cakes

3 bananas, sliced

3 eggs

1 Tbsp butter

2 Tbs honey

1. Heat frying pan and melt butter.

2. Beat bananas and egg together.

3. Fry like pancakes.

4. Serve with honey on top.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (3.3 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 126.51

Calories From Fat (32%) 40.9

Calories From Protein (12%) 14.92

Calories From Carbohydrates (56%) 70.69

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 4.6g 7%

Saturated Fat 2.06g 10%

Monounsaturated Fat 1.47g

Polyunsaturated Fat 0.46g

Cholesterol 110.84mg 37%

Sodium 36.13mg 2%

Potassium 248.93mg 7%

Total Carbohydrates 19.44g 6%

Fiber 1.55g 6%

Sugar 13.16g

Net Carbohydrates 17.89g

Protein 3.83g 8%

Vitamin A 218.65IU 4%

Vitamin C 5.17mg 9%

Calcium 17.19mg 2%

Iron 0.64mg 4%

Vitamin E 0.36mg 4%

Vitamin D 8.75IU 2%

Thiamin 0.04mg 3%

Riboflavin 0.17mg 10%

Niacin 0.42mg 2%

Vitamin B6 0.25mg 13%

Folate 23.76mcg 6%

Vitamin B12 0.33mcg 6%

Pantothenic Acid 0.56mg 6%

Vitamin K 0.54mcg <1%

Phosphorus 61.58mg 6%

Magnesium 19.12mg 5%

Zinc 0.38mg 3%

Copper 0.07mg 4%

Manganese 0.17mg 9%

Selenium 8.59mcg 12%

Coconut Chocolate

2009-04-10T14:32:00.000-07:00

Coconut Chocolate

6 Tbs Coconut oil

1/2 tsp vanilla

2 Tbs cocoa powder

2 Tbs maple syrup

1. Melt coconut oil and combine all ingredients well.

2. Pour into a pan lined with parchment paper.

3. Freeze 10 minutes and break apart into pieces and enjoy.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (0.8 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 139.76

Calories From Fat (85%) 119.47

Calories From Protein (0%) 0.66

Calories From Carbohydrates (13%) 18.8

Calories From Alcohol (1%) 0.83

% Daily Value

Total Fat 13.86g 21%

Saturated Fat 11.91g 60%

Monounsaturated Fat 0.88g

Polyunsaturated Fat 0.26g

Cholesterol 0mg 0%

Sodium 1.01mg <1%

Potassium 41.55mg 1%

Total Carbohydrates 5.49g 2%

Fiber 0.6g 2%

Sugar 4.04g

Net Carbohydrates 4.89g

Protein 0.35g <1%

Vitamin A 0IU 0%

Vitamin C 0mg 0%

Calcium 6.81mg <1%

Iron 0.34mg 2%

Vitamin E 0.01mg <1%

Thiamin 0mg 0%

Riboflavin 0.01mg <1%

Niacin 0.04mg <1%

Vitamin B6 0mg 0%

Folate 0.58mcg <1%

Vitamin B12 0mcg 0%

Pantothenic Acid 0.01mg <1%

Vitamin K 0.11mcg <1%

Phosphorus 13.37mg 1%

Magnesium 9.96mg 2%

Zinc 0.4mg 3%

Copper 0.07mg 4%

Manganese 0.29mg 15%

Selenium 0.3mcg <1%

Avocado Chocolate or Carob Pudding

2009-04-10T14:31:00.000-07:00

Avocado Carob Pudding

4 avocados, seeded, peeled and mashed

3/4 c. cocoa powder or carob powder

3/4 c. coconut milk

2 Tbs. coconut oil

2 tsp vanilla

1/4 c. maple syrup or honey

1. Have all ingredients at room temperature.

2. Whip together well. Serve.

Servings: 6

Veggie Frittata

2009-04-10T14:29:00.000-07:00

Veggie Frittata

1 cup chopped onion

1 cup red pepper

1 tsp minced garlic

2 tsp olive oil divided

1 tomato peeled and cut into chunks

1 c. loosely packed spinach leaves

10 oz thinly sliced mushrooms

1/2 tsp dried rosemary

1/2 tsp pepper

1/4 tsp salt

4 eggs beaten

1/4 cup Parmesan cheese freshly grated

1. In 10-inch castiron skillet, over medium-high heat, saute onion, red pepper, and garlic in 1 teaspoon olive oil 3 to 4 minutes or until onions are translucent. Add mushrooms and spinach; saute 1 to 3 minutes, or until mixture is heated throughout. Stir in rosemary, pepper, and salt.

2. In medium bowl, combine mixture with tomato and egg; set aside.

3. In skillet, over medium-high heat, add remaining olive oil. Pour egg and vegetable mixture into pan. Reduce heat to medium-low and cook 10 to 15 minutes, or until mixture is set on bottom and lightly browned. Sprinkle Parmesan cheese over top and broil 3 to 4 minutes or until cheese is lightly browned.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (30.5 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 264.35

Calories From Fat (28%) 73.18

Calories From Protein (33%) 86.25

Calories From Carbohydrates (40%) 104.92

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 8.4g 13%

Saturated Fat 2.27g 11%

Monounsaturated Fat 2.49g

Polyunsaturated Fat 1.72g

Cholesterol 144.67mg 48%

Sodium 252.06mg 11%

Potassium 2611.58mg 75%

Total Carbohydrates 30.03g 10%

Fiber 8.81g 35%

Sugar 15.16g

Net Carbohydrates 21.22g

Protein 30g 60%

Vitamin A 1321.51IU 26%

Vitamin C 41.94mg 70%

Calcium 103.92mg 10%

Iron 4.84mg 27%

Vitamin E 1.05mg 11%

Vitamin D 147.75IU 37%

Thiamin 0.67mg 45%

Riboflavin 3.25mg 191%

Niacin 27.65mg 138%

Vitamin B6 0.95mg 48%

Folate 162.58mcg 41%

Vitamin B12 0.83mcg 14%

Pantothenic Acid 11.92mg 119%

Vitamin K 27.96mcg 35%

Phosphorus 764.86mg 76%

Magnesium 85.24mg 21%

Zinc 4.62mg 31%

Copper 2.48mg 124%

Manganese 0.51mg 26%

Selenium 81.89mcg 117%

Alcohol 0g

Caffeine 0mg

Water 788.97g 0%

Another Reason to Avoid Junk.....

2009-01-27T11:23:00.001-08:00

Study finds High-Fructose Corn Syrup contains Mercury

A Gallon of Milk

2009-01-15T17:01:00.000-08:00

Check out how this mom saves a good $20 with a gallon of raw milk! I've been inspired to try it!

http://kellysjoy.blogspot.com/2009/01/real-food-on-budget.html

Good little article about fat...

2009-01-09T10:10:00.000-08:00

It's on Diana's blog here.

Dutch Babies

2009-01-08T16:20:00.000-08:00

A couple of large Dutch Babies for breakfast is one of our favorite meals. I prefer it to pancakes because they are quicker to prepare.

It works well for me to do a single serving one of rice flour, which doesn't need to be soaked, for myself since I can't eat wheat.

The recipe is easy to remember, as it's equal parts [cultured] milk, egg, and flour. I use 1/4 c. milk, 1/4 c. flour, and 1 egg per person.

The important thing to do is to pre-heat the pan(s) REALLY hot with the butter melted in it first. You want a really crispy "crust" and a custard-y middle. It's done when the middle puffs up and starts to brown a bit. It's really similar to Yorkshire pudding.

The recipe below serves 4 if you serve it with plenty of fruit on the side.

New Addition to Our Family

2009-01-06T19:08:00.001-08:00

I should be back posting again when I'm recovered enough to start cooking again. :)

It was a wonderful birth without complications or medications. The baby is doing wonderfully, too. She is a healthy, calm baby. She weighed in at 8 lb. 3 oz., which is the smallest of the four I've had.

2008-12-02T14:32:00.000-08:00

I made a double-batch of egg soup today -- some for the freezer that hubby can heat up after I have the baby. If you haven't tried this soup, you should. It is SO CHEAP and comforting in the wintertime, and very healthy and quick to make. It takes about as long as making a pot of ramen soup. You just have to have the chicken stock in the freezer all ready to go. The recipe is here.

This is my youngest, just finishing her lunch. She had rice. In our house, "rice" is not your ordinary rice. We eat it with cream and black strap molasses on top. The rice is cooked with butter or coconut oil and gelatin. (I just add a packet of gelatin to the water in the rice cooker). Gelatin is important for good digestion, and the molasses has a lot of good minerals.

Part of my food-prep for today includes making cream cheese. Here's my yogurt, dripping off the whey which I'll use to make cortido, sauerkraut, beet kvass, or whatever. Sometimes I give it to the kids to drink. I add plenty of salt to the finished cream cheese and it's pretty good.

Last week I tried the N.T. version of "raw" cheesecake. Let me just say, that was DISGUSTING. No one could eat it. I will be inventing my own recipe.

After the yogurt has been sitting like this for several hours, I tie the ends of the cheesecloth around a spoon and remove the metal strainer underneath. The cheese hangs in the bag over the pitcher and continues to drip for a few more hours.

I'm nesting.

2008-12-01T10:28:00.001-08:00

My husband took down some 30 year old wallpaper out of my kitchen that was... disturbing. He also moved out some shelving and rearranged some things, and I finally de-cluttered all my mom's stuff in there that I really didn't want or use (I moved into my parent's house after my mom passed away). I found a pressure canner, a yogurt maker, and a few gallons of blackstrap molasses that I didn't know I had. I also found my mom's stash of numerical birthday candles from every birthday us kids must have had growing up. Along with a collection of baby teeth we had lost. I had found some of these in the attic previously, but apparently she had some stored in the kitchen, too. I can not understand why she saved our teeth......

So I've been emptying every cupboard, shelf, etc. and re-doing everything. It's finally starting to feel like "my" kitchen.... especially with that wallpaper gone!

My husband got home last night and declared, "You're nesting."

I couldn't argue. This is one of the benefits of being pregnant. My house gets re-organized just before the baby comes. lol

So I haven't got any time to post more recipes. I'm off to tackle the hall closet.

Spice Bread

2008-11-21T22:21:00.000-08:00

This isn't some typical cinnamon & nutmeg spice bread; it has a unique taste from more exotic spices like fennel and coriander. I decided to make this to eat for a quick breakfast before church on Sundays. I have to start it on Friday mornings with getting the sourdough starter ready, then mixing it on Friday night, and baking it Saturday morning.

We eat it with home-made cream cheese. Or you could crumble it and serve it warm with milk like a cereal.

[Note: My favorite spice, Cardamom, also makes a great sub for the coriander.]

Here's the pans ready with the parchment paper:

I'm back!

2008-11-21T10:41:00.000-08:00

Garrett has weigh-ins today; he managed to cut 15 lbs! (10 of which was in the last 2 days) I'm glad that's over; I'm anxious to get back to "normal" cooking. Between hubby not eating meals, and my dad being gone for hunting season, I didn't have much of a reason to cook our regular meals.

I also re-organized and cleaned my kitchen yesterday; it was so bad, that I hated to work in there. I used Garrett's empty protein drink mix containers for storing more of my dry goods.

I'm gearing up for some heavy-duty Christmas baking. I'm going to make some kardemummakrans, gingerbread, and fruitcake. I'm also going to make several types of cookies. I'll post about them as I go :) My kids are so excited. The oldest 2 are finally old enough to really get into doing stuff like this.

This Christmas is going to be ultra-frugal; most people are getting baked goods. Walmart had some cute containers with slots for tying with ribbon for only $0.50 each, so I snagged some of those to put the cookies in. (I think it will look better than just a plastic plate).

For our tree, I got some paper ornaments from IKEA after Christmas last year on clearance; I'll use those with some hand-made ones. My mom had a huge stash of left-over Christmas cards, so I'm using those to make ornaments. Here's a photo from Martha Stewart's website:

When people drop by during December, the kids can take one off the tree and give it to our guests as a little gift. I want the focus for the kids to be on giving, not getting. I think they'll enjoy it.

We're also using candy canes and a popcorn garland for the tree. I think it will be a cute, cheap tree! (And toddler-friendly: no glass).

No Lead in Hamilton Beech Crockpot

2008-11-14T08:43:00.000-08:00

Someone on the DiscussingNT yahoo group just reported this morning that their local WAPF chapter sent a Hamilton Beech Crock Pot, white ceramic liner, to a lab for lead testing. The lab found no lead in the crock pot after it had been heated for 25 hours. That's good news to me! The lab was DataChem lab in Utah and the total cost of the test was $55 including postage.

I haven't been able to post much lately because we're trying to get the house fixed up before Christmas and the baby arrive. Hubby also has a fight coming up (he's defending his lightweight MMA title) so I'm not cooking too much -- he's doing a lot of his own meals. He has to lose 12 more pounds to make weight. He is replacing many meals with kefir and large quantities of blended-up vegetables, like raw beets and peppers and lettuce. He's also taking coconut oil. Losing weight is not easy for someone who already has only 4% body fat!

Thursday Dinner: Winter Root Soup

2008-09-30T08:14:00.000-07:00

This super-yummy soup is made with turnips, carrots, parsnips, rutabega, onions, and stock, with a little nutmeg and thyme. It smells so good! We eat it with sour cream and sides of salad and grilled cheese sandwiches. If I've had time, I'll have soaked-flour, low-sugar poppy seed cake to finish it off.

Make Your Own Broth!

2008-07-29T16:00:00.001-07:00

I make my own chicken broth and beef bone broth. It takes a little time to throw the stuff in the crock pot, and a good night to cook it, but it is worth it -- for the nutrition, the taste, and the cost effectiveness. I could do without it and just highly season some water as a replacement for stock in recipes, but I like to look at true frugal-ness as getting the most nutrition for the $$.

That's why I buy whole chickens with the bones, and it's not a waste of money per pound. Paying for the bones isn't a waste, because I extract every last bit of nutrition I can out of them before they get tossed. (This is one item that I like to buy organic -- I wait until a sale and then load up that freezer).

For the beef bone broth, my local WinCo carries beef feet and knuckle bones, and sometimes neck bones with meat. That's what I use for the beef bone stock.

The secret to making it is to add a couple tablespoons of vinegar to the stock water. This will dissolve the minerals in the bones and put them into your stock. Believe me, this is a lot cheaper than buying mineral supplements for your family!

Another important step is to skim off the scum that floats to the top while it's simmering.

I also add typical stock vegetables and herbs to the pot. Conventional methods usually have you roast the beef bones first. I don't have the kitchen for this. I have a 70 year old oven that leaks, and no air conditioning. I do not roast anything from March to October, or it will roast me. If you ask me, it turns out just fine if you just plop the bones in the water in the slow cooker.

The broth will be very gelatin-y and a little strange-smelling. That's okay. Click on "Stocks" for an article about why bone broth is SO GOOD FOR YOU!

Stocks

What to do with all that wonderful stock...

Use it to cook your rice, instead of water (although I don't because we eat half of it for breakfast and chicken-flavored rice for breakfast doesn't cut it around here)
Try either beef or chicken stock in a Sauerkraut and Bean Sausage Soup
Use chicken stock as a base for Coconut Fish Soup
If you try the raw veggie soup, you can use the stock in that, too
My personal favorite is to use either beef or chicken stock in Roman Egg Soup

Fried Rice -- Measured

2008-07-29T14:41:00.000-07:00

This is for Jamie :)

Here's a recipe with approximate quantities. Have fun!

3 C. rice
2 slices bacon fried in the pan first, then removed -- use the fat in the pan to fry the rice
OR if no bacon fat, use up to 1/4 C. olive oil
2 eggs
2 green onions
1/2 c. frozen peas
1/2 c. frozen carrots (or a mix of both)
2 T. soy sauce
Optional:
a minced glove of garlic
1/4 t. ginger powder
2 t. sesame oil

Fry the cooked rice in the fat just until it is hot. Push it to the sides of the pan, and a couple drops more oil into the middle, and scramble your eggs there. When they are almost set, mix them with the rice and add all the other ingredients, including the crumbled bacon if you have it. Cook until the peas and carrots are hot and soft. Usually I use the tiny-cut carrots that cook quickly.

Fried Rice

2008-07-28T13:30:00.000-07:00

We usually eat Fried Rice on Tuesdays for lunch. (see my menu spine here) I have been known to sub in bulgar for the rice on weeks when I forgot to cook rice on the Saturday previous. (see my prep schedule here). Bulgar is ready in only 15 minutes -- just add hot water!

Here's how I do it -- although it never comes out the same twice. I don't measure, and I use up leftover veggies.

Heat olive oil in a skillet. Add the rice until it's hot. Push it out to the sides of the skillet and put a couple or three eggs in the middle. Scramble them in the middle and when they are almost set, stir them into the rest of the rice. Add the chopped veggies, or some frozen mixed vegetables, like carrots and peas, and sprinkle on some soy sauce. Sometimes I add a chopped green onion.

Serve with some baby spinach and half a banana, and you've got a cheap, healthy lunch. (One of my family's favorite meals).

Recipe: Mushroom Salad

2008-07-08T22:28:00.001-07:00

This is the mushroom salad we usually eat on Thursday nights with some rolls and Coconut Fish Soup. I never liked raw mushrooms until I tried this recipe, (adapted) from Nourishing Traditions.

12 oz. sliced mushrooms
3 green onions, chopped
1 or 2 handfuls cilantro, chopped
2 T. lemon juice
1 T. vinegar
1/4 t. salt
1/2 t. pepper
1 t. honey or a pinch of stevia or 1 t. sugar
pinch of garlic powder
1/2 c. olive oil

Mix the chopped veggies and put in a bowl. Mix the dressing ingredients and beat for a minute, then add to the mushrooms and serve.

Banana Bread

2008-06-30T13:04:00.000-07:00

Many people have had no luck with the banana bread recipe from Nourishing Traditions; however, I've tried it twice with good success. It's definitely not as sweet as conventional fruit breads, but it's a big hit in our house.

My theory for others' unsuccessful attempts involves pan size and the mixing method for baking soda. Here's how I do it:

3 c. whole wheat or spelt flour
2 c. buttermilk, kefir, or yogurt
3 eggs
1 t. salt
1/2 c. maple syrup
1 1/2 t. baking soda
1 t. baking powder (aluminum free)
1/4 c. melted butter
2 mashed bananas
2 t. vanilla
1 t. cinnamon

Soak the flour in the cultured dairy for 12 to 24 hours covered at room temperature. Grease two medium-size loaf pans well and pre-heat the oven to 375. With a hand-held electric or stand mixer, beat in everything except for the baking soda and powder. When it is well-mixed, (it will be a little "gluey") add the baking soda and powder and mix briefly -- just enough to get the leavening distributed. Immediately spoon the batter into the pans and quickly get it into the oven. Bake for about an hour. Check it after 45 minutes with a toothpick to see if it is done.

We eat this with homemade yogurt creamed cheese on top. (recipe is here)

Hot Dog Relish

2008-06-30T10:00:00.000-07:00

I don't think American families can make it through a summer without having hot dogs at least once. I made this relish with fresh, raw, homemade sauerkraut a couple of weeks ago and it was so good that I had to share.

1 C. raw lacto-fermented Sauerkraut (I like mine with caraway)
3 T. sweet pickle relish
1 1/2 T. sugar
1/2 T. mustard

Mix it up and serve with some nitrate-free hot dogs.

Sauerkraut & Sausage Bean Soup

2008-05-07T07:56:00.000-07:00

Sauerkraut & Sausage Bean Soup
This is a great way to use up sauerkraut. Even those who don't enjoy cabbage or sauerkraut like this soup.

Soak 2 C. dried white beans overnight in water with a splash of lemon or whey.
The next morning, rinse beans and simmer on low in water in the crockpot for several hours until cooked.
Drain the beans, and add 2 Qt. chicken stock with sliced, nitrate-free chicken sausage (or hotdogs, whatever is cheaper). You can use 1/2 lb. to 2 lb. depending on your budget.
Simmer and add 1/2 t. thyme & 1/2 t. black pepper & salt to taste.
Turn off the heat and add 2 C. raw sauerkraut just before serving. (You don't want to destroy the enzymes and other nutrients in the cabbage).

I have made this with no sausage on very low-budget weeks. It just needs to be highly seasoned in that case.

Fried Green Tomatoes

2008-04-29T08:28:00.000-07:00

My toddler picked a good amount of green tomatoes from the garden. Instead of tossing them, I decided to try making fried green tomatoes. This may not be a big deal to some people, but no one in my family has ever had them.

I seasoned them and coated them in egg, then dredged them in rice flour and fried them in olive oil. They were delicious! I almost want to tell my kids to pick some more.....

Fish Taco Night

2008-04-29T07:48:00.000-07:00

We have fish tacos on Monday nights, with black beans and carrot-raisin salad. Here's most of our family getting ready to "grub down."

There's about 1/4 lb. fried fish per person (fried in Cajun seasoning), homemade corn tortillas, coleslaw, limes, and pico de gallo. The black beans and carrot-raisin salad are side dishes. This is one of our favorite meals, and also one of the cheapest. It is very quick to make, too. I happen to love home-made corn tortillas, but you could always buy them pre-made. They're cheap either way.

Recipe: Liver Pate

2008-04-28T09:45:00.000-07:00

I use this as a spread for sandwiches, with mayo and tomato and lettuce.

I made this last week using the recipe from Nourishing Traditions. I've made it several times before using recipes from The Joy of Cooking and other classic books, but this one is beyond comparison. It is delicious. The only change is that I used 1/2 the wine called for, and one yellow onion instead of green onions. Here's my recipe:

1 lb. Chicken Livers
1/2 lb. sliced mushrooms
1 chopped yellow onion
3 T. butter

Saute these ingredients until the livers start to brown well. (10 to 15 minutes)

Add:

1/3 c. White Wine
1 clove Garlic
1/2 t. Dry Mustard
1/4 t. Dried Dill
1/4 t. crushed Dried Rosemary
1 T. lemon Juice
1 t. Salt

Cook this until the liquid evaporates. Cool for 15 minutes.

Add the mixture to a food processor with 1/2 c. butter. Blend until smooth, put in a bowl, cover and refrigerate.

Even if you don't like liver, you should try this pate on a sandwich. It is so good for you and tastes great!

Recipe: "Danish" Cheese Topping

2008-04-25T09:54:00.001-07:00

This recipe comes out of the La Leche League's Cookbook, "Whole Foods for the Whole Family." My mom raised us on a lot of the recipes from that book, and this one is my favorite. I'm not a huge fan of the book in general, though, because they emphasize low-fat, soy-laden foods, and use things like dry milk powder. (Yuck!)

Here's the Danish Cheese Topping:

1 C. Cottage Cheese
1/4 C. Chopped Dates
1/4 C. Sliced Almonds or Sesame Seeds
1 T. Honey
1/2 t. Cinnamon
Grated Orange Peel from 1 Orange

Mix all together and spread on toast. Broil until it's hot and bubbly.

I could eat this all day. It is sooooo good!

Recipe: Fried Oatmeal Mush

2008-04-23T10:25:00.000-07:00

You could use any cooked cereal grain for this. I use oatmeal because I'm not allergic to it.

First, I soak the oatmeal in water and a little lemon juice (1-2 T.) overnight. The next morning, I cook the oatmeal while I'm getting the rest of breakfast ready, or emptying the dishwasher.

Then I heat up a couple of tablespoons of butter with some salt for flavor in a skillet.

If I have time, I will add a beaten egg to the cooked oatmeal. To do this, you have to slowly add the oatmeal to the beaten egg, not the egg to the oatmeal. Otherwise you will get scrambled eggs in your oatmeal.

Then I spoon the mush into the frying pan, in about pancake-sized blobs.

When one side is crispy, I flip it over and fry the other side.

I serve it with blackstrap molasses and cinnamon.

Here's a picture of my husband's breakfast plate this morning:

Doesn't that look much more appetizing than plain ol' oatmeal?

Normally I would serve a little sausage with this, for protein, but I slept in this morning and didn't have time :-(

(BTW, he ate twice as much as what's in the picture)

This is a very cheap breakfast and works for us because my husband doesn't like oatmeal or hot cereal. But he'll eat it fried! Usually, I don't bother frying it for the shorter people around here. I'm a mean mama, I know :-P

Recipe: High-Enzyme Salad

2008-04-07T10:00:00.000-07:00

My morning schedule was wrecked this morning by a toddler who drank a bottle of agave syrup and then puked it up all over the house, and by myself when I dumped a cup of coffee all over my files and a pile of books. At least it missed the keyboard! :-D

Anyway, this morning I'm going to post my version of a high-enzyme salad. This is enough for 3 hungry adults.

1 carrot, shredded
1/2 to 1 c. shredded cheese (I use mozzarella from CostCo because it's the cheapest) If you really wanted to be healthy, you could use raw cheese, as suggested in N.T.
1 c. sprouted sunflower seeds
1 diced cucumber
2 diced avocados
3 chopped green onions
dressing: 1/4 c. lemon juice, 1/3 c. olive oil, 1 t. salt, 1 t. pepper

Mix it all together and eat it! You could wrap it in romaine lettuce leaf wraps. That's too fancy, time-consuming, and expensive for our family. But it would be nice!

Recipe: Bean Dip

2008-04-04T08:04:00.000-07:00

My dad tells my kids, "Eat your beans! Eat all 39 of them... but don't eat the fartieth one!"

Digestion problems with beans are a big problem. It's not just bathroom humor, either... some guys will be very annoyed if you serve them beans frequently, because of the problems with them. But it's almost impossible to be on a tight budget and not serve beans at least once a week. That's why I've become very adamant about how I prepare my beans. Soaking is important! (It works for oats and nuts, too, which are also huge offenders in our house).

This recipe is adapted from Nourishing Traditions, too. (Page 103 -- it's hard to find in the index). It sounded really weird to me at first, but I was pleasantly surprised at how yummy it is. Your family won't know it's fermented unless you tell them! (I like the "serve first, explain later" method of introducing new food).

3 cups soaked and cooked black beans, drained
1 small onion
3 cloves garlic
1 Tablespoon salt
1/4 c. whey

Process all ingredients in the food processor until smooth. Put in a quart-sized canning jar and leave a 1-inch space at the top. (The beans will expand). Cover tightly and leave in your pantry for 3 days, then put in the fridge.

Recipe: Roman Egg Soup

2008-04-03T12:33:00.000-07:00

In Nourishing Traditions, this is called Roman Egg Soup. In our house, we call it Mock Top Ramen. It is so cheap, but so much better for you than those silly ramen noodle soups that you can't even compare them.

For 4 Adults (or 3 adults and 2 small kids)

2 Qt. chicken or beef stock (homemade, of course)
4 eggs
4 T. powdered Parmesan cheese
1 t. natural steak rub seasoning (such as Pappy's)
salt to taste
fresh chopped herbs for garnish if available

Bring the stock to a boil. Whisk the eggs and cheese together. While stirring the stock, slowly pour the egg mixture into the stock. Add the herbs and serve. Usually I serve this with toast and sauerkraut. (Put a spoonful of sauerkraut on a piece of toast, fold up, and dip in the soup).

This is economical because you can make eggs stretch to one per person for the meal!

For a single person, this is a great low-carb alternative to soup. You can make it with a can of store-bought chicken broth, 1 egg, and 1 T. parmesan, and some seasonings. It is faster to make than a bowl of ramen but WAY better for you!

Recipe: Turkey Sausage

2008-04-03T10:21:00.000-07:00

I'm a big fan of flavored meat (sausage and bacon). I use them to make low-meat meals or meat-free food taste good. Otherwise, a lot of super-cheap dishes like beans, cooked greens, or soups wouldn't get eaten -- at least not with any pleasure. I don't use them as a huge main entree, because they're too expensive. I like to buy the natural sausages from CostCo when I can afford it (I make them earn their place in my shopping budget by chopping them up and using as few as I can get away with in each dish). But for breakfast dishes, I like to make my own cheap sausage.

So here's my turkey sausage recipe. I don't know why I call it that, because it doesn't usually have turkey meat in it, except near Thanksgiving when ground turkey is on clearance.

1 lb. ground pork
1 lb. ground lamb or turkey
1 lb. chopped chicken livers, or more ground pork or turkey
1 teaspoon: ginger, nutmeg, cumin, and black pepper
1/4 teaspoon: cayenne pepper
1 Tablespoon: oregano, basil, thyme, and sage
1 T. salt
1/2 cup: bread crumbs, oat flour, or ground flax seed
3 eggs
1 onion chopped finely

Mix it all together and fry patties in olive oil and/or butter. I like to freeze these and take them out the night before to defrost for breakfast the next morning.

Recipe: Rolls or Hot Cross Buns

2008-04-02T08:05:00.000-07:00

You have to have a bread machine to make these the same way I do. I do not have time for kneading dough. I spend time on the computer, instead. :-D

Ingredients:
- 2 eggs plus enough water to measure 1 1/3 c.
- 1/2 c. melted butter
- 4 c. flour
- 1 t. cinnamon
- 1/4 t. nutmeg
- 1 1/2 t. salt
- 2 T. sugar
- 1 1/2 t. quick active dry yeast
(1 c. raisins for hot cross buns)

After dough has kneaded and rested, divide dough in half. Divide each half into 8 equal pieces. Put on a pan. Snip a cross into the top. Let rise until doubled. (This is where I usually go wrong -- I get impatient and don't let it rise well enough). If I can afford an extra egg, I beat one with 2 T. water and brush it on the tops. Bake for 20 minutes at 375. For hot cross buns, I make icing out of 1 c. powdered sugar, 1 T. milk, & 1/2 t. vanilla, then pipe a cross on the tops.

If I am really in a hurry, I just set the bread machine on the bread setting instead of dough, and let it cook it into a loaf. It's good that way too. I like the rolls though because it's portion control -- I seem to get more servings out of them.

Overnight Method: I do this during the summer especially because not only does the flour have the chance to be soaked prior to baking, but it allows me to bake early in the morning before it gets too hot.

Make the dough as above, and shape into rolls. Refrigerate overnight. In the morning, heat the oven to 200 degrees and turn it off. Put the rolls in the warm oven and allow to rise for a few hours until doubled. Take them out of the oven, heat it to 375, and bake for 20 minutes.

Recipe: Cream Cheese

2008-04-02T07:51:00.000-07:00

Cream Cheese

This is how I get my whey to make a lot of other things on my menu. Sally Fallon says you can use lemon juice when fermenting things instead of whey. I have never tried that though. I like the cream cheese so I make it and use the whey.

Ingredients:
- 1 Qt. whole cream-top yogurt (non-fat yogurt makes cream cheese too sour and not creamy enough) -- I get mine at Trader Joe's.
- a cheesecloth or old pillowcase (CLEAN!)

Stir the yogurt well before making the cheese.

Take a strainer, cover it with the cloth, and dump the yogurt in the cloth. Put the strainer over a bowl so the whey can drip down. Cover with a towel so stuff can't fly into it.

After a couple of hours, take the whey that's in the bottom of the bowl and store it in the fridge. Tie the cloth up (loosely) around the yogurt and tie it around a big spoon so that it can hang over a pitcher. Let it sit out several more hours and keep dripping. I do this overnight. In the morning, I unwrap the cheese, stir in 2 T. raw honey, 1/2 t. cinnamon, and 1 t. Celtic sea salt. Then it goes into the fridge to be used like cream cheese.

The whey can then be used to make sauerkraut, bean paste, beet kvass, soaked oats, garbanzo beans, or whatever.

Recipe: Rubber Chicken

2008-04-01T08:02:00.000-07:00

Leanne Ely calls this a Rubber Chicken, and I can't think of a better name, because it really does stretch a food budget! It's NOT a reference to the texture of the meat, because it comes out very moist and tender this way. It's also very good for you.

A whole chicken, 4 to 5 pounds. (This will serve up to 5 adults).

*edit* I wanted to add that the reason it serves so many is because I serve it with a LOT of greens on the side. I would serve this with equal amounts of potatoes, chicken & gravy, and greens. I will post my greens recipe later.

First, I "roast" the chicken in a slow-cooker. I start this in the morning on low. It works frozen or thawed. If it is frozen, I will have to take the giblets out half way through cooking and toss them. I don't put anything in the pot with the chicken except a little natural poultry seasoning, not even water.

After it's roasted, I take it out of the pot and let it cool. I make a gravy with the pot juice ("drippings"). Then I de-bone the chicken and add it to the pot of gravy. I save just enough chicken meat for sandwiches the next day. I serve the chicken and gravy with mashed potatoes and greens.

Next, I rinse out the slow-cooker and put the chicken bones/carcass in it and cover it with water. I like to add a carrot and a couple celery sticks and 1/2 an onion. Then I put in 2 T. vinegar. The vinegar will help dissolve the minerals in the chicken bones and put them into the broth. I let this simmer all night. Then I make the chicken sandwhiches for tomorrow's lunch.

In the morning, I turn the pot off and let it cool. Then I strain the broth and freeze it in quart- and pint-sized portions. Now I have chicken broth to use for soup all week. It also makes good gravy.

And there you have it -- three meals from one chicken.

Recipe: Tabouli

2008-04-01T07:54:00.000-07:00

Tabouli is a raw wheat-based salad with a lot of parsley and mint. I grow my own mint to save a lot of money. It is very easy to grow in a container. Since I personally don't eat wheat, I make a small plate for myself on the side with just the chopped veggies and herbs. If I feel like eating more carbohydrates I add quinoa.

1 c. bulgar
1/2 bunch parsley
1/4 c. fresh mint
2 green onions
1/2 cucumber
2 tomatoes
1/4 c. lemon juice
1/4. c. olive oil

Cover the bulgar with 2 c. very warm water and soak for 1/2 hour, then drain.
Chop herbs and vegetables. Mix the lemon juice and olive oil together. Mix all ingredients together and serve. I like to make it an hour or two in advance and let the flavors get acquainted with one another.

I tried the version of this in Nourishing Traditions and it was terrible. There was entirely too much parsley, not enough bulgar, no cucumber, and the mint was "optional." IMO, the mint is what makes the tabouli worth eating! My version has 1/6 the parsley and half the dressing... MUCH tastier.