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.
