You’ve probably heard the name but have may have only tried this fruit a couple of times. Get to know these lesser-known members of the citrus family.
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In Season: Kumquats
March 10th, 2010 
The FLHC The Veggie Table: Kale for St. Paddy’s Day
March 9th, 2010 The FLHC This month has me seeing green and not just because of St. Patrick’s Day. I’m thinking dark leafy greens. Leafy greens are like the little black dress of produce — they go with just…
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Tags: content view, dark leafy greens, day, kale, Leafy, little black dress, month, Paddy’s, St. Patrick, table, Veggie 
1 Comment »Diet 101: TOPS
March 9th, 2010 The FLHC This non-profit weight-loss organization has been around for more than 60 years. If you haven’t heard of them, it’s about time you did. Read up on how you can Take Off Pounds Sensibly (a.k.a. TOPS).
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Posted in Recipes Tags: content view, diet, haven, organization, Read, time, TOPS, weight loss 1 Comment »Diet Soda: Good or Bad?
March 9th, 2010 The FLHC Too much soda can mean lots of empty calories and excess sugar. Diet beverages can be a guilt-free choice. But if you need that fizzy fix, is it better to swig sugar or artificial sweeteners? What…
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Posted in Recipes Tags: artificial sweeteners, diet, diet beverages, empty calories, excess sugar, free choice, Good, soda, sugar, sugar diet, swig 6 Comments »baba ganoush $3.07 recipe / $0.77 serving
March 9th, 2010 The FLHC I’m going to admit right now that I have never made Baba Ganoush before today so if you have any suggestions or recipe variations, please share!
If you have never heard of Baba Ganoush, today is your lucky day. Baba Ganoush is a roasted eggplant dip that is common in Mediterranean cuisine. If you like hummus, you may very well like Baba Ganoush because it is very similar. So similar, in fact, that I like to describe it as hummus made with roasted eggplant rather than chickpeas or garbanzo beans. It has all of the usual ingredients: tahini (sesame paste, think peanut butter but made with sesame seeds instead of peanuts), lemon juice and garlic. Although I love garlic, the breath that fresh garlic leaves behind can be a little too strong for even me. So, for this recipe, I used roasted garlic instead of fresh. Roasted garlic is still strong and will give you breath but the odor is more like an “8″ on a scale of ten rather than “15″ like fresh garlic is.
Anyway… it turned out great and I ate a boat load of it today for lunch with some whole wheat pita ($0.21 per pita pocket)! Even though it was a simple appetizer-like lunch, I’m still full over five hours later.
Total Recipe cost: $3.07
Servings Per Recipe: 4 (about 1/2 cup each)
Cost per serving: $0.77
Prep time: 10 min. Cook time: 45 min. Total: 55 min.
| INGREDIENTS | COST | |
| 2 medium | eggplant | $1.92 |
| 1/2 bulb | roasted garlic | $0.18 |
| 1 medium | lemon | $0.33 |
| 3 Tbsp | tahini | $0.54 |
| to taste | salt | $0.05 |
| 1/2 tsp | paprika | $0.05 |
| TOTAL | $3.07 | |
STEP 1: Preheat your oven to 400 degrees. Place the whole eggplants on a baking sheet and prick all over with a fork (this allows the steam to escape while they roasts. Place the eggplant in the oven and roast for 45 minutes or until the skin is all wrinkled up and the flesh is very soft. You can roast the garlic at the same time if you choose to use roasted as opposed to fresh. Instructions for roasted garlic are here.
STEP 2: Once the eggplant are done roasting, slice them length wise and scrape the soft flesh into a bowl. Add the garlic, tahini, juice of the lemon, salt and paprika to the eggplant and either mash up with a fork, mortar and pestle or blend in a food processor or blender. Taste the mixture and adjust to your preferences.
STEP 3: Serve with pita bread cut into triangles and/or vegetable crudites!
Step By Step Photos
Here is a picture of tahini, if you have never heard of or seen it before. There are many brands and it can be found in major super markets either near the peanut butter or in the ethnic foods section.
This is what your eggplant will look like when they are finished roasting.
Slice them lengthwise and scoop out all of that creamy good flesh! Mix with the tahini, lemon juice, garlic, salt and paprika.
Serve with pita bread or vegetables. Garnish with parsley or a drizzle of olive oil.
NOTE: For a thicker, richer dip you can add some olive oil while mixing the ingredients. I believe the dip is not usually pureed to a smooth consistency but with my little ‘bitty food processor, it just had to be that way. It was still delicious!
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Posted in Budget Bytes Tags: $0.77, $3.07, baba, Baba Ganoush, eggplant, eggplant dip, ganoush, garbanzo beans, mediterranean, mediterranean cuisine, medium eggplant, Per Recipe, recipe, recipe variations, serving, sesame seeds, STEP, tahini, tbsp tahini 9 Comments »indian spiced oats w/ coconut milk $2.80 recipe / $0.70 serving
March 9th, 2010 The FLHC I’ve been off the steel-cut oats bandwagon for a while because I’ve been addicted to my little breakfast egg quesadillas (I’ll post that soon because they’re too good to keep to myself). But, this week I got a hankering for the almighty oats. I didn’t realize how I missed their chewy goodness until now! Anyway, this little Indian pilaf inspired oat mixture turned out FANTASTIC. The spices, sweet raisins, crunchy almonds and super creamy coconut milk balance each other perfectly. This breakfast will make you feel like the Maharaja while only costing you $0.70!
Total Recipe cost: $2.80
Servings Per Recipe: 4
Cost per serving: $0.70
Prep time: 5 min. Cook time: 30 min. Total: 35 min.
| INGREDIENTS | COST | |
| 1 cup | steel cut oats | $0.70 |
| 1/2 tsp | salt | $0.05 |
| 1 tsp | cinnamon | $0.10 |
| 1/2 tsp | ground ginger | $0.05 |
| 1/4 tsp | ground cloves | $0.05 |
| 1/2 tsp | vanilla extract | $0.15 |
| 1/4 cup | brown sugar | $0.12 |
| 1/2 cup | raisins | $0.31 |
| 1/4 cup | sliced almonds | $0.56 |
| 1 cup | light coconut milk | $0.71 |
| TOTAL | $2.80 | |
STEP 1: In a medium pot bring 4 cups of water and 1/2 tsp of salt to a boil. Once it reaches a rolling boil, add 1 cup of steel-cut oats. Reduce the heat to medium/low and let simmer for about 30 minutes or until the mixture is to your desired thickness.
STEP 2: As the mixture simmers, add the cinnamon, ginger, cloves, vanilla extract and brown sugar.
STEP 3: Once the oats are finished cooking, divide it up into four servings and top each with 2 Tbsp of raisins, 1 Tbsp of sliced almonds and 1/4 cup of coconut milk. Dig in!
NOTE: As with all of my oats, I divide them into resealable containers and keep them in the refrigerator. Then, in the morning, all I have to do is grab one and microwave it for a minute or so and I have a super hearty breakfast ready to go!
Originally I intended to put cardamom in the spice mix but later realized that I didn’t have any. You can try this out with just about any combination of Indian spices and I’m sure it would be fantastic. I even thought about putting a chai tea bag in the water as it came to a boil before adding the oats. I’m not sure what kind of flavor that would add but it sounds like it could work!
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Posted in Budget Bytes Tags: $0.70, $2.80, breakfast, chewy goodness, coconut, creamy coconut, crunchy almonds, cup, ground cloves, indian, milk, oat mixture, oats, Per Recipe, recipe, serving, spiced, steel cut oats, tsp, tsp cinnamon 13 Comments »Spotlight Recipes: More Chicken Ideas
March 8th, 2010 The FLHC You can never have too many yummy chicken recipes. A lean protein, chicken is packed with energy-boosting B-vitamins and the mineral selenium (which research may help stave off cancers, according to…
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Posted in Recipes Tags: b vitamins, cancers, chicken, chicken recipes, content view, Ideas, lean protein, mineral selenium, more, Protein, Recipes, Spotlight, yummy No Comments »The Veggie Table: Kale for St. Patty’s Day
March 7th, 2010 The FLHC This month has me seeing green and not just because of St. Patrick’s Day. I’m thinking dark leafy greens. Leafy greens are like the little black dress of produce — they go with just…
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Posted in Recipes Tags: content view, dark leafy greens, day, kale, Leafy, little black dress, month, Patty’s, St. Patrick, table, Veggie 1 Comment »Katie’s Healthy Bites: Don’t Skip the Bulk Aisle
March 7th, 2010 The FLHC When it comes to budget shopping, I tell all my clients: “Get familiar with the bulk aisle!” This part of the supermarket can be a real money-saver for many reasons.
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Posted in Recipes Tags: Aisle, Bites, budget, budget shopping, Bulk, content view, Don’t, healthy, Katie’s, money saver, real money, shopping, Skip, supermarket 1 Comment »garlic bread $1.77 recipe / $0.11 serving
March 7th, 2010 The FLHC Eating anything with marinara sauce is just so much better when you have a garlicky, chewy/crispy piece of bread to sop up the extra sauce. So, while I was planning my Pesto Stuffed Shells this week, I thought about grabbing a box of garlic bread from the freezer aisle… after all, it’s very cheap, only about $2 a box. Then I started thinking, “Well, I can buy a HUGE loaf of fresh french bread for a dollar… can I make the garlic bread for less?” You bet. Many grocery stores sell giant baguettes of French bread hot from their bakery every day for $1-$2. Snatch one of those up, make this quick buttery garlic spread and you’re well on your way to having hot, fresh (and trans-fat free!) garlic bread. This bread was so delicious that it disappeared almost instantly between me and my roommates.
The best part of it is that you can control how much butter/oil is on your bread- you just never know with the frozen kind. This recipe yielded 16 2-inch wide pieces of bread and I only used 4 Tbsp of butter and 2 Tbsp of olive oil total. That equals out to just .25 Tbsp of butter (less than a teaspoon!) and half that much oil per piece. Not bad… not bad.
Total Recipe cost: $1.77
Servings Per Recipe: 16 (2 inch wide pieces)
Cost per serving: $0.11
Prep time: 10 min. Cook time: 15 min. Total: 25 min.
| INGREDIENTS | COST | |
| 1 loaf | french bread (approx. 16″ long) | $0.99 |
| 4 Tbsp (1/2 stick) | butter | $0.20 |
| 2 Tbsp | olive oil | $0.21 |
| 3 cloves | garlic | $0.07 |
| 1/4 cup | fresh parsley, chopped | $0.25 |
| a pinch | salt | $0.05 |
| TOTAL | $1.77 | |
STEP 1: Let the butter sit out and come to room temperature prior to beginning the recipe. Preheat the oven to 400 degrees.
STEP 1a: If using a food processor, combine the garlic (cloves can be whole) and olive oil. Process until the garlic is minced. Next add the softened butter and process for another 30 seconds. Add fresh parsley and process once more until the parsley is in small pieces. Add a pinch of salt, taste and adjust to your liking.
STEP 1b: If you are not using a food processor, mince the garlic with a knife. In a bowl combine the garlic and softened butter. Stir in the olive oil. Mince the parsley and stir it into garlic/butter/oil mixture. Add a pinch of salt, taste and adjust to your liking.
STEP 2: Slice the baguette in half lengthwise and open it so that both cut sides are facing up. Spread the butter/garlic mixture evenly over the cut surface. Bake the bread for 10-15 minutes at 400 degrees. Every oven is different so keep a close eye on it. Take the bread out when it is a deep golden brown on the edges.
STEP 3: Cut the bread into 2-inch wide pieces and serve with a saucy Italian meal!
Step By Step Photos
Mince the garlic with the olive oil in a small food processor.
Add the butter, process. Add the parsley, process again. Now it’s ready to spread!
Spread the garlic butter over the cut surface of your baguette. Start with a thin layer then add more to make sure you don’t run out mid-way.
Bake the bread for 10-15 minutes at 400 degrees. Slice the bread into 2-inch wide pieces and enjoy! Be careful… it’s addictive!
NOTE: My first instinct was to use my mini-food processor for the garlic butter but next time I will definitely be doing it by hand. Because there wasn’t very much in the food processor, it was not able to mince the garlic as fine as I could with a knife. Plus, it just created more dishes to wash. Lesson learned.
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Posted in Budget Bytes Tags: $0.11, $1.77, bread, butter, butter oil, cloves garlic, extra sauce, free garlic bread, garlic, garlic cloves, oil, Per Recipe, recipe, serving, step 1a, stuffed shells 1 Comment »
