Archive for September, 2009
Cheap and Healthy – A Recipe Idea from my “Healthy Brother”
Over in Healthy Living I’ve mentioned my “Healthy Brother” a few times. That’s not to say my other brother isn’t healthy it’s just… well, you’ll see what I mean if you read this whole post.
I mentioned on my Facebook account that I was trying to plan my weekly menu without breaking the bank. My healthy brother posted this back to me and I thought that it was so economical, healthy, and tasty sounding that I’d pass it on to you. I’m planning to give this a try myself, and when I do I’ll be sure to put up the details over in the Pantry.
This week I went to Costco and picked up a 20lb sack of Russet potatoes and a 5lb sack each of frozen corn and green beans. I got out 5 big potatoes, peeled, cubed, boiled and drained. Then I threw in:
- 2 cups of the frozen corn
- 2 big handfuls of the green beans
- 2 cups of beans (I used adzuki because that’s what I had in the freezer)… Read More
- half an onion, cut up
- 2 15oz cans of crushed tomatoes
- a packet of Western Family spaghetti sauce mix
- some water
- a little extra garlic, basil, and white pepper
Simmered for maybe 10 more minutes. Entire prep took 30-40 minutes.
I estimate this came out to ~8 lbs of food @ ~2500 kcal. Total cost: just over $5. I *gorged* on it for the next two days and lost half a pound — not that I was trying to lose weight.
Out of curiosity, I just ran it through my diet analysis software, adjusted to 2000 kcal/day. It was almost nutritionally complete and incredibly nutrient-dense as-is, but (you know me) I had to supplement it just a little:
- 4oz collards (cruciferous == good)
- 1 tbsp ground flaxseed (for omega-3)
- half a brazilnut (for selenium)… Read More
That adds 80 kcal and maybe $0.75, so still right around $5/day for 2000 kcal. Here’s the breakdown with % RDIs:
Protein: 74g (133%, including >100% of all EAAs)
Fiber: 63g (211%)
Starch: 228g
Sugars: 21g
Fat: 9g
EFAs
===
Omega-3: 2.0g (125%)
Omega-6: 2.6g
n6:n3 ratio: 1.3 (excellent)
Vitamins
=====
A (mixed carotenoids): 355%
B1 (thiamine): 189%%
B2 (riboflavin): 103%
B3 (niacin): 159%
B5 (pantothentic acid): 147%
B6 (pyroxidine): 369%
B9 (folate): 220%
C: 188%
E: 27% (4.1mg**)
K: 516%
Minerals
=====
Calcium: 64% (644mg**)
Copper: 341%
Iron: 332%
Magnesium: 164%
Manganese: 269%
Phosphorus: 252%
Potassium: 201%
Selenium: 115%
Zinc: 117%
All that for 5 bucks, it tasted pretty good, and if a person could gain weight on this diet I’d be amazed.
Haiku for You (from Amaree & Me)
Looks like I’m not the only Improv Artist out there. My friend Amaree has gotten in touch with her poetic side and is sharing some wonderful mommy haikus with the world.
Vacuuming basement.
Cleaning up the living room.
Kitchen in distress.
—
A morning cuddle
After a good night’s slumber
Thank you, my three boys!
—–
Chokecherry syrup,
on a plate of golden orbs;
heaven in a bite!
She inspired me, so here’s one that I did the day before the surgery:
Cleaning rapidly,
An extensive list to do,
Before nap time ends.
And a couple for today too:
My poor foot in wraps,
A day alone with no boys,
Lonely, bored momma
—-
I hear a grunt, groan,
I know the secret he made,
but Jay is unsure.
He checks, I was right.
“Time for a new diaper Bud,”
before leaving home.
Amaree, thanks for the fun idea! If anyone else has a mommy/home themed haiku out there to share, send them my way and I’ll add them to the list. The only rule for haiku is 5 syllables, 7 syllables, then 5 syllables again.
