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

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$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
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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.

Stuffed Butternut Squash with Bacon, Brown Rice, and Mushrooms

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Stuffed Butternut Squash with Bacon, Brown Rice, and Mushrooms -- The Nourishing Gourmet

By April, from AprilSwiger.com

Savory bacon with hearty mushrooms and smooth butternut squash present a nourishing and filling meal for any night of the week. This seasonal delicacy could be a lovely side dish for any fall gathering as well. With about two minutes of preparation the night before, the soaked brown rice becomes an easier-to-digest element of this recipe, although white rice could be used in its place.

I love simple meals, especially when they are nourishing and easy on the budget. This stuffed butternut squash with bacon has a few different elements to it, but is truly a cinch to put together. When the weather begins to turn, butternut squash is a go-to for me. I love the color, sweetness, and heartiness it brings to our cool weather menu. I also think it’s a wonderfully filling addition to any gluten or dairy free lifestyle.

With a little bit of planning, this meal is very easy to put together any night of the week. I know that anything “stuffed” is usually intimidating for me, but don’t let this one scare you off! It’s simplicity at its finest, and the vibrant mixture of flavors will wow most palettes.

Stuffed Butternut Squash with Bacon, Brown Rice, and Mushrooms

Ingredients:

  • 1 large butternut squash
  • 2 cups short grain brown rice
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon salt
  • 7 slices of bacon, chopped
  • 1/2 an onion, chopped
  • 2 cups chopped mushrooms
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Directions:

1. The night before, place your rice in a bowl with 2 cups of warm water, and the ACV. Allow it to soak overnight, or up to 24 hours.

2. Preheat your oven to 400. Cut your butternut squash in half lengthwise, and scoop out the seeds. Drizzle with olive oil, salt and pepper, and place cut-side-down on a baking sheet. Cover with foil and bake for approximately 45-60 minutes, or until it’s cooked.

3. While the squash is cooking drain and rinse the rice. Add it to a pot with 4 cups of water, and 1 tsp of salt. Bring it to a boil, cover, and allow to simmer 45-50 minutes until cooked. The rice and squash should be done about the same time.

4. Place the chopped bacon in a skillet and cook on medium-high until almost crisp. Remove the bacon from the pan when done and leave about two tablespoons of bacon grease remaining. Saute the onions until translucent, then add the mushrooms, thyme, and salt and pepper to taste. Cook until the mushrooms are soft, about 10 minutes.

5. Stir the bacon pieces, and the mushroom mixture, into the rice. When the squash is cooked place the two pieces on a plate, cut-side up, and fill them with the rice mixture. You will have extra rice to serve on the side.

Stuffed Butternut Squash with Bacon, Brown Rice, and Mushrooms
 
Author:
Recipe type: Main
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Savory bacon with hearty mushrooms and smooth butternut squash present a nourishing and filling meal for any night of the week. This seasonal delicacy could be a lovely side dish for any fall gathering as well.
Ingredients
  • 1 large butternut squash
  • 2 cups short grain brown rice
  • 2 Tbls apple cider vinegar
  • 1 Tsp salt
  • 7 slices of bacon, chopped
  • ½ chopped onion
  • 2 cups chopped mushrooms
  • 1 tsp dried thyme
  • Salt and pepper to taste
Instructions
  1. The night before, place your rice in a bowl with 2 cups of warm water, and the ACV. Allow it to soak overnight, or up to 24 hours.
  2. Preheat your oven to 400. Cut your butternut squash in half lengthwise, and scoop out the seeds. Drizzle with olive oil, salt and pepper, and place cut-side-down on a baking sheet. Cover with foil and bake for approximately 45-60 minutes, or until it’s cooked.
  3. While the squash is cooking drain and rinse the rice. Add it to a pot with 4 cups of water, and 1 tsp of salt. Bring it to a boil, cover, and allow to simmer 45-50 minutes until cooked. The rice and squash should be done about the same time.
  4. Place the chopped bacon in a skillet and cook on medium-high until almost crisp. Remove the bacon from the pan when done and leave about two tablespoons of bacon grease remaining. Saute the onions until translucent, then add the mushrooms, thyme, and salt and pepper to taste. Cook until the mushrooms are soft, about 10 minutes.
  5. Stir the bacon pieces, and the mushroom mixture, into the rice. When the squash is cooked place the two pieces on a plate, cut-side up, and fill them with the rice mixture. You will have extra rice to serve on the side.

 

Potato Apple Soup with Caramelized Onions and Gorgonzola (grain-free)

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Potato Apple Soup with Caramelized Onions and Gorgonzola (grain-free)By April Swiger, Contributing Writer

This rustic potato soup is delicately sweet, with caramelized onions and local apples, topped with savory gorgonzola. Not only is it nourishing-to-the-max with chicken bone broth, but it’s quick to put together and very frugal for even the tightest budget! This soup is simple enough for a busy weeknight meal (it has been devoured by my three year old son multiple times this week), but also has a touch of elegance with the addition of gorgonzola cheese in place of a traditional cheddar.

We’re officially in “soup season” as I like to call it. My crockpot is bubbling every week with homemade nourishing bone broth, and my freezer is always stocked with a few quarts for when I need it. Traditional bone broth has an abundance of health benefits ranging from helping intestinal disorders to the common cold (Sally Fallon, Nourishing Traditions, page 116-117). My husband and I drink a warm mug of broth, lightly salted, when we feel a cold coming on – and it really seems to help!

Potato soup is a favorite of mine, and I’m always looking for unique ways to serve it. I currently have twenty pounds of local apples, freshly picked from a nearby orchard. Traditionally, apples are paired with butternut squash, or sweet potatoes, but I loved the idea of a savory sweet soup with the humble russet potato and caramelized onions for extra flavor. Adding some gorgonzola on top gave it just the “bite” I was looking for.

I love keeping recipes simple, frugal, and nourishing, especially in the winter months when illnesses abound. You can’t go wrong when you use bone broth as your foundation. It’s easy to adapt this recipe for your taste as well. Add more apples or onions if you prefer it on the sweeter side, or switch out the gorgonzola for cheddar or brie.

Here are some other soups you may enjoy:

And check out Kimi’s Cookbook, (affiliate link) Ladled: Nourishing Soups for All Seasons as well!

Potato Apple Soup with Caramelized Onions and Gorgonzola (grain-free)
 
Author:
Recipe type: Main
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This rustic soup is savory sweet and very frugal. It could easily be enjoyed all winter long!
Ingredients
  • 2 tablespoons butter
  • 1 onion, sliced
  • 3 pounds potatoes, peeled and chopped (I used russet)
  • 3 medium sized apples of your choice (about 1-1.5 lbs)
  • 6 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • Gorgonzola cheese to top
  • Salt and pepper
Instructions
  1. Melt the butter in a heavy bottomed pot. Add the sliced onions, a pinch of salt, and caramelize them for about 20-25 minutes until they are a deep golden brown. While the onions are carmelizing, peel and chop the potatoes and apples.
  2. When the onions are caramelized, add the potatoes, apples, broth, thyme and bay leaf to the pot. Salt and pepper to taste. Bring to a boil, turn down the heat, and simmer until the potatoes are soft, about 10-15 minutes.
  3. Use a hand blender to puree the soup. You could also do it in batches in a countertop blender as well. I like to leave some chunks in the soup and not puree it completely.
  4. Top with a hefty portion of gorgonzola cheese crumbles.

 

Coconut Orange Ginger Beef Stir-fry

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30 Minute Meal Coconut Orange Ginger Beef Stir-fry

By Lindsey Proctor, contributing writer

Would you like another quick, easy, nutritious meal to add to your menu rotation? Then this quick stir-fry is just the thing for you! Made with grass-fed beef, rice noodles, yummy veggies, fresh-squeezed orange juice, coconut water, and toasted sesame seeds, spices, fresh ginger, and fresh garlic, this dish is full of flavor!  Best of all, it comes together quickly (it took me just under 30 minutes from stovetop to table) thanks to the quick-cooking rice noodles and a hot sauté pan, plus a few other time-saving tips.

Plan ahead, prepare ahead

The key to getting dinner on the table quickly is to plan ahead and do a few quick preparations earlier in the day when you have just a few minutes of time to spare. For example, when you go to the freezer to get your meat out to thaw, grab your veggies, too! This will cut down on the time needed to sauté them, since they won’t have to thaw in the pan before they cook.

If you are working with a whole piece of meat – say a sirloin or flank steak – that will need to be cut into smaller strips for this dish, try to cut the meat when it’s still partially frozen. It’s so much easier that way, and when cooking time comes, your meat will be completely thawed and ready to sear.

When you put the water in the saucepan for the pasta, if you can safely use water straight from your kitchen faucet, make it hot! If you need to use bottled or filtered water, measure it out and put it in the pan earlier in the day so it can at least be at room temperature. This way, there’s less time needed for the burner to heat up the water, and it’ll reach boiling just a bit faster than if you start with cold water.

And I know that this is a commonsense tip, but sometimes I forget – when it’s time to start cooking, read over the recipe and gather your ingredients and supplies. It’s a lot easier to walk over to the spice cupboard and cooking gadgets drawer once and get everything you need, than to walk around your kitchen several times grabbing things as you need them!  Read over the recipe instructions and come up with a plan of action. Start the water boiling before you heat your oil, so that you can boil the noodles while you’re cooking the meat and drain them while the veggies are cooking. Make the most of your time, and you’ll have more moments to spend around the table enjoying a great meal with your loved ones.

Note: This recipe calls for soy sauce. Please see this previous post by Kimi for advice on choosing the right kind! 

Coconut Orange Ginger Beef Stir-fry
 
Author:
Recipe type: Main
Cuisine: Asian Fusion
Serves: 4-6
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Ingredients
  • 1 lb sirloin or flank steak, cut into small strips, thawed
  • 1 lb frozen stir-fry vegetables - I used a mix containing broccoli, carrots, peas, red pepper, and onion, thawed
  • 3 Tablespoons Sesame Oil
  • ½ teaspoon white sesame seeds
  • ½ teaspoon black sesame seeds
  • 1 tsp Chinese 5 Spice powder
  • 1 tsp fresh grated ginger
  • 2 cloves garlic, crushed
  • ⅓ cup fresh orange juice
  • ⅓ cup coconut water
  • 3 Tablespoons organic, naturally brewed soy sauce (use tamari for gluten-free)
  • 2 Tablespoons organic, non-GMO cornstarch or arrowroot powder
  • 1 8 oz package rice noodles
Instructions
  1. Bring water for pasta to a boil, cook according to package directions.
  2. In a large skillet or wok, toast sesame seeds over medium heat. Add sesame oil, Chinese 5 spice powder, ginger, and garlic. Cook until garlic is browned. Raise heat to medium high. Add beef strips and cook until meat is no longer pink, about 8 minutes. Remove beef from pan and set aside. Do not remove any liquid that may have accumulated during the cooking of the meat. Add vegetables and cook until they are crisp-tender, about 10 minutes.
  3. In a glass measuring cup, whisk together orange juice, coconut water, soy sauce, and cornstarch or arrowroot powder. Pour over cooked vegetables and stir to combine. Cook until liquid has thickened, about 3 minutes. Add meat back into the pan and stir to combine ingredients. Serve over rice noodles. Enjoy!