Greek Sweet Potato Hash – $15 Meal from Trader Joe’s

$15 Trader Joe's Meal - Sweet Potato Hash -- The Nourishing Gourmet

By Natalia Gill of An Appetite For Joy

What could be better than diced sweet potatoes fried up with garlic and green onions, then topped with wild peppery arugula, salty feta and a sprinkle of sumac? Not much in this world if you ask me.

This Greek sweet potato hash is also versatile – delicious on its own or stuffed into a pita pocket or lettuce wrap!

One thing I love about the direction Kimberly takes with this blog is learning to save money while eating right. She came up with the idea of buying meal ingredients at Trader Joe’s with $15 in pocket and I thought it was a fun challenge!

I didn’t include cooking fat and spices in the cost. To more than offset this, know that there will be plenty of leftover sweet potatoes, arugula and sheep feta. My son loves packing the feta with olives in his lunch. And the extra sweet potatoes come in handy for our favorite dessert – Sweet Potato Pie with Lemon Zest.

3 FAVORITE TJ’S FINDS

When creating the recipe, I wanted to highlight a few of my favorite items at Trader Joe’s:

Sweet potatoes – I find TJ’s to have good prices on basic organic sweet potatoes.

Wild arugula – This was a new one for me. I like that there are a couple of wild-grown foods in the store as a cost-saving option compared to organic (wild blueberries and now wild arugula). This bagged arugula was amazingly fresh and the best arugula I have ever purchased from a grocery store. It was almost as tasty as the one I buy from a local farmer.

Sheep feta – I love this stuff. It comes in a sizable block that is pre-cut into manageable pieces. This cheese is much creamer than cow-milk feta and easier on digestion, like goat’s milk. It lasts all week for us!

COST BREAKDOWN

3 lb bag of sweet potatoes – $4.49
wild arugula – $2
green onions – $1.29
sheep feta – $6.49
lemon – 50 cents

TOTAL – $14.77

This meal comes together in a flash, especially if you can grab a few minutes earlier in the day to prepare the sweet potatoes (I like breaking up cooking tasks). I just cut them into french fry shape (a good knife makes this easy!) and soak in ice water in the fridge til I’m ready to cook.

$15 Trader Joe's Meal - Sweet Potato Hash -- The Nourishing Gourmet

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Greek Sweet Potato Hash - $15 Meal from Trader Joe's
 
Author:
Recipe type: Main
Cuisine: Greek-inspired
Serves: 4-6
 
This Greek-inspired sweet potato hash makes a great light meal for spring or summer. Enjoy it on its own or stuffed into a homemade pita, tortilla or lettuce wrap. A cup of bone broth on the side completes the meal.
Ingredients
  • 2 pounds sweet potatoes (about 4 large), peeled and diced small
  • 4 scallions, diced
  • 2 cloves of garlic, minced
  • 1-2 tablespoons dried oregano, to taste
  • unrefined salt and pepper, to taste
  • 2 tablespoons cooking fat (ghee, bacon fat, coconut oil, etc.)
  • OPTIONAL TOPPINGS:
  • chunks of sheep feta
  • arugula
  • sumac
Instructions
  1. This is a one-pot meal if you halve the recipe. But with the quantity of sweet potatoes, it's necessary to make it in two skillets.
  2. Heat two skillets over medium heat and add 1 tablespoon cooking fat to each. When hot, add diced sweet potatoes and cook until they start to soften, about 5-10 minutes. Add a little salt.
  3. Add the scallions and cook another 5 minutes, or until they start to get a little crispy. (Add extra fat if needed.)
  4. Reduce the heat to medium-low. Add the garlic and oregano and cook another 5 minutes being careful not to burn the garlic.
  5. Season to taste with salt and pepper.
  6. Serve with a lemon wedge, a pile of arugula on top and some feta if desired. I also like to sprinkle on a little sumac.

Creamy Grain-Free Porridge

This creamy, flavorful porridge is grain and dairy-free, and is a lovely way to start the day. Can you guess what the secret ingredient is?! It also makes a great snack in the afternoon or evening. It’s perfect for those on a Paleo or AIP diet, or just those who enjoy a healthy alternative to grain based porridges. --- The Nourishing Gourmet

This creamy grain-free hot “cereal” is gently spiced with cinnamon and ginger for a delicious and good-for-you breakfast! I discovered this method of making a hot porridge since I started the AIP diet. It only takes a minute to put the ingredients together, and then it gently simmers while I get breakfast for the rest of my family together. The secret ingredient? Cauliflower! It’s crazy how many great things you can do with this vegetable.

I love that I can have a creamy hot cereal again! It’s perfect for those on a grain-free diet, paleo diet, or the AIP diet.

I will mention that my two oldest, who eat grains (one gluten-free, one not) weren’t too sure about this recipe, which is why I make it just for myself. This creamy quinoa breakfast cereal is more to their liking. So if you are eating cream-of-wheat one morning, and then make this the next, don’t expect it to taste similar! But I did find that my one-year-old is a fan, like me. 🙂

Notes on Ingredients:

  • If you can have dairy, this would be scrumptious with cream or half and half.
  • I used this lovely Coconut Cream (gum-free). (Amazon links affiliate)
  • If you weren’t on the AIP diet, you could also try it with homemade almond milk.
  • Find out how to make cauliflower “rice” for this recipe here, but I cheated and used a package from Trader Joe’s. I used their unfrozen though I imagine their frozen would work as well.
  • Cauliflower when at the peak of the season and newly picked can be very very sweet. This recipe would be even better when using such yummy cauliflower.
  • I added this gelatin for added protein and benefits. I also like to eat this with bacon or sausage on the side.

This creamy, flavorful porridge is grain and dairy-free, and is a lovely way to start the day. Can you guess what the secret ingredient is?! It also makes a great snack in the afternoon or evening. It’s perfect for those on a Paleo or AIP diet, or just those who enjoy a healthy alternative to grain based porridges. --- The Nourishing Gourmet

Creamy Grain-free Porridge

Notes: I like using the high amount of cinnamon and ginger as it disguises the cauliflower flavor even more. However, the higher amount is on the stronger side so I recommend you start with the smaller amount and only adding more if desired. Though I haven’t tried this yet, I think that if you cooked this, and then let it cool and refrigerated it for 24 hours, that the flavors would be even better. You can also consider adding a bit of vanilla extract, or other spices too! 

Ingredients:

1 cup of cauliflower “rice”, uncooked
½ cup of coconut milk or cream (gum-free, if AIP)
½ cup of water
Dash of Salt
¼-1/2 teaspoon cinnamon
¼-1/2 teaspoon ground ginger
½ tablespoon pure maple syrup (or desired amount for sweetness)

Instructions:

1. In a small pot, combine all of the ingredients and bring to a simmer over medium-high heat. Turn down heat to keep to a gentle simmer, and simmer until cauliflower is tender (about seven minutes).

2, Usually, I keep it just like it is, but, if you want it creamier in texture OR if the cauliflower chunks were on the larger size, I recommend briefly pulsing it in a blender or food processor (carefully! The mixture will be hot).

3. Top with berries, diced fruit, toasted coconut flakes, or anything else you’d like!

Serves 1

Creamy Grain-Free Porridge
 
Serves: 1
Cook time:
Total time:
 
Ingredients
  • 1 cup of cauliflower “rice”, uncooked
  • ½ cup of coconut milk or cream (gum-free, if AIP)
  • ½ cup of water
  • Dash of Salt
  • ¼-1/2 teaspoon cinnamon
  • ¼-1/2 teaspoon ground ginger
  • ½ tablespoon pure maple syrup (or desired amount for sweetness)
Instructions
  1. In a small pot, combine all of the ingredients and bring to a simmer over medium-high heat. Turn down heat to keep to a gentle simmer, and simmer until cauliflower is tender - generally about seven minutes.
  2. Usually, I keep it just like it is, but, if you want it creamier in texture OR if the cauliflower chunks were on the larger size, I recommend briefly pulsing it in a blender or food processor (carefully! The mixture will be hot).
  3. Top with berries, diced fruit, toasted coconut flakes, or anything else you’d like!

 

Buckwheat Pancakes (Inspired by The Long Winter)

Buckwheat Pancakes

By Katie Mae, of Nourishing Simplicity

Fluffy buckwheat pancakes dripping with butter and brown sugar syrup are the perfect winter breakfast.

The Little House Books by Laura Ingalls Wilder are near and dear to my heart. My mom had read the series twice through to us by the time I was eight and I read them as my first “big books” when I was nine. To this day they are my favourite children’s series.

I love the stories Laura wove of her family’s adventures and trials as pioneers, making their stamp in history.

I am and always have been drawn to the passages about the food they prepared. The stories are a traditional foodie’s dream as they transport you back to a day when it was common knowledge that cows should eat grass that produces rich yellow cream, that freshly rendered lard should a kitchen staple, and that white sugar is only for special treats.

Over the years, I have created many recipes inspired by Laura’s famous classics such as lemonade, sourdough biscuits, and corn meal mush. One I recently added to my repertoire is buckwheat pancakes. Buckwheat pancakes were a meal that Laura’s future husband Almanzo and his brother Royal served Pa when he braved the bitter cold in the book “The Long Winter” to buy wheat for his starving family.

Almazno and Royal were eating supper. Almazno had stacked the pancakes with brown sugar and he had made plenty of them. Royal had eaten halfway down his stack, Almonzo was nearing the bottom of his, and one tall stack of two dozen pancakes, dripping melted brown sugar, was standing untouched when Pa knocked at the door.

“Come in, Mr, Ingalls! Sit up and gave some pancakes with us!” Royal invited him.

“You boys certianly live in the lap of luxury,” Pa remarked. The pancakes were no ordinary buckwheat pancakes. Almazno followed his mother’s pancake rule and the cakes were light as foam, soaked through with melted brown sugar”

The Long Winter by Laura Ingalls Wilder

I may not know Mother Wilder’s secret but these delightful buckwheat pancakes are still light as foam. The lightness comes from the overnight soaking, and the baking soda interacting with the acid in the yogurt (or other soaking medium).

Buckwheat pancakes have a decided tang that comes from the grain itself. For this recipe, I used  part freshly ground buckwheat and part freshly ground whole wheat flour. You can use only buckwheat for a gluten-free option but the pancakes will not be a light. These are perfect paired withAlmanzo’s favourite fried apples and onions and breakfast sausage.

Fix yourself a plate and dive in while enjoying the warmth of your home, instead of a tiny claim shanty like Laura’s family lived in.

Resources:

(Amazon links are affiliate) 

Buckwheat Pancakes Inspired by The Long Winter

Ingredients:

  • 1 1/2 cups buckwheat flour
  • 1 cup whole wheat flour
  • 2 cups yogurt/buttermilk/dairy kefir/coconut milk kefir
  • 1 cup water
  • 2 eggs, beaten
  • 2 tablespoons sucanat (or unrefined sweetener of choice)
    1 teaspoons baking soda
    1/2 teaspoons unrefined salt

Directions:

1, In a large mixing bowl combine the two flours, yogurt, and water. Mix thoroughly and cover with a cloth. Allow the batter to set on the counter for 12 to 24 hours.

2. Add the sucanat, eggs, baking soda, and salt to the batter. Mix until smooth.

3. Heat a large skillet (preferably cast iron) over medium heat. Pour the batter on the skillet to create the size pancakes desired.

4. Allow the cakes to cook for about two minutes or until bubbles form over the cake. Flip the cake and cook on the other side for about one minute.

5. Repeat until all the batter has been used.

For The Love of Food and Books- Buckwheat Pancakes Inspired by The Long Winter
 
Author:
 
Ingredients
  • 1½ cups buckwheat flour
  • 1 cup whole wheat flour
  • 2 cups yogurt/buttermilk/dairy kefir/coconut milk kefir
  • 1 cup water
  • 2 eggs, beaten
  • 2 TBS sucanat
  • 1 tsp baking soda
  • ½ tsp unrefined salt
Instructions
  1. In a large mixing bowl combine the two flours, yogurt, and water. Mix thoroughly and cover with a cloth. Allow the batter to set on the counter for 12 to 24 hours.
  2. Add the sucanat, eggs, baking soda, and salt to the batter. Mix until smooth.
  3. Heat a large skillet (preferably cast iron) over medium heat. Pour the batter on the skillet to create the size pancakes desired.
  4. Allow the cakes to cook for about two minutes or until bubbles form over the cake. Flip the cake and cook on the other side for about one minute.
  5. Repeat until all the batter has been used.

 

Instant Chai Latte Powder- A great DIY gift (dairy-free option)

DIY Healthy Chai Latte Powder - Lovely to hand on hand for afternoon tea times, or makes a great gift! -- The Nourishing Gourmet

This creamy, foamy, hot beverage epitomizes pleasure for many tea drinkers. Even those who enjoy coffee have a hard time resisting the sweet comforting spices, ones we smell first and then savor as we taste them. During the holidays the incense and flavors of chai are even more nostalgic and pleasing: the familiar flavor of cinnamon, the healthy bite of ginger, the peppery quality of allspice, and the earthy excitement of cloves, the subtle exotic presence of cardamom, and the pungent, almost bitter flavor of nutmeg.

We’ve all seen instant chai powder at the grocery market. But most instant drink powders contain refined sugar, hydrogenated oils and overall, less than healthful ingredients. These are unnecessary. Whole foods, full of nutrition + a spice or coffee grinder quickly makes this dreamy, creamy drink into a real food reality!

One main difference? There will be settling with this real tea version. If you wish to avoid this, simply steep the drink for 3-5 minutes, once blended; then pour through a strainer into your cup.

DIY Healthy Chai Latte Powder - Lovely to hand on hand for afternoon tea times, or makes a great gift! -- The Nourishing Gourmet

NOTES ON INGREDIENTS:

There are two approaches to this recipe: either buying a high-quality mix of bulk chai spices or measuring them out individually. Both create pretty much the same outcome, although whole spices ground fresh are more flavorful. The choice depends on your preferred sourcing.

For example, Mountain Rose Herbs has an excellent chai blend. If you like ordering from them, their mixture works perfectly for this recipe. You can also order through our affiliate Amazon this Frontier Organic and Fair Trade Chai blend . One recipe option uses this measurement.

However, if you have most of what you need already, and you only need a couple more spices to get started, I give the quantities below for measuring the spices separately.

This recipe can be made with whichever milk you like best. Instead of using powdered milk, as most factory-made chai latte blends do, this recipe uses milk instead of water to create your latte. Choose raw milk, goat milk, coconut milk, nut milk, whatever suits your diet. All will work well and taste great.

Regarding the tea, you can also choose which tea suits you best: black tea, decaffeinated tea, or red rooibos. All blend beautifully in the spice grinder, creating this instant tea delight!

NOTES ON EQUIPMENT NEEDED:

I tried out few spice grinders before landing on (affiliate) my favorite . If you have a coffee grinder at home, it is likely the only tool you’ll need. The recipe requires a fine powder. I purchased my grinder just for this recipe and am excited to have it from this point forward, finally a spice grinder in my very own kitchen! If you don’t have one yet, they are inexpensive and effective, so nice to have on hand.

INSTANT CHAI LATTE POWDER
Makes approximately 1-1/2 cups powder or 8-16 oz. servings of Chai Latte
Recipe can be doubled

  • 2/3 cup loose black tea or rooibos (this will measure out to slightly less than 1/2 cup tea powder, once blended in spice grinder)
  • 1/2 cup coconut sugar (or substitute granulated sweetener of choice; or add honey to taste at the time of serving)
  • 1/2 cup collagen or gelatin (optional)
  • 2 tablespoons whole spice chai blend
    -OR-
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon each: allspice, cardamom, cloves, and nutmeg (these spices can be measured once powdered)
  1. Place 12 oz. hot milk of choice and 1 tablespoon Instant Chai into a blender.
  2. Blend 12 seconds on medium speed. Serve and enjoy.

Bulletproof Variation- Use hot water and 2 tablespoons butter or coconut oil, in place of hot milk.
Iced Latte Variation- In warmer months, use collagen instead of gelatin. Blend cold milk with spices. Pour, strained, over ice.

Instant Chai Latte Powder
 
 
Ingredients
  • Makes approximately 1-1/2 cups powder or 8-16 oz. servings of Chai Latte
  • Recipe can be doubled
  • ⅔ cup loose black tea or rooibos (this will measure out to slightly less than ½ cup tea powder, once blended in spice grinder)
  • ½ cup coconut sugar (or substitute granulated sweetener of choice; or add honey to taste at the time of serving)
  • ½ cup collagen or gelatin (optional)
  • 2 tablespoons whole spice chai blend
  • -OR-
  • ½ teaspoon cinnamon
  • ½ teaspoon ginger
  • ¼ teaspoon each: allspice, cardamom, cloves, and nutmeg (these spices can be measured once powdered)
Instructions
  1. Place 12 oz. hot milk of choice and 1 tablespoon Instant Chai into a blender.
  2. Blend 12 seconds on medium speed.
  3. Serve and enjoy.