The Healthy $1 Menu

Healthy $1 Menu:Veggie Bean Burritoes

March 3, 2010 by KimiHarris 17 Comments

Today we have another addition to our Health Dollar Menu! Katie from Kitchen Stewardship shares one of her families favorite meals…..all for under a dollar per serving. Thanks, Katie, for another great addition to our health dollar menu!

Versatile. Nourishing. Frugal.

People have been asking about my favorite meatless meals lately, and I always fall back on this one. I’ve often served it for company, always to rave reviews.

My father and husband appreciate it but often say, “It’d be better with meat.” Kudos to my mom for figuring out the perfect way to add meat and still keep it frugal!

Veggie Bean Burritos have lots of vegetable options and can be completed entirely on the stovetop or baked as a casserole, so they’re perfect for any season. It’s a great way to use up whatever might be in your fridge.

I have my favorite vegetable combination, so I tend to make them whenever organic mushrooms are on sale, especially when zucchini is in season at the same time. I always have green peppers frozen from the Farmer’s Market, and can often utilize frozen zucchini from summer’s bounty too.

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Healthy $1 Menu Guest Post: Gingered Sweet Potatoes

December 8, 2009 by KimiHarris 8 Comments

Today we have another wonderful guest post as part of the $1 healthy dollar menu. Amy from Simply Sugar and Gluten Free shares a flavorful and frugal dish with us today. Make sure you check out her lovely blog and leave a comment here welcoming her to The Nourishing Gourmet! Also, don’t forget about Pennywise Platter Thursday coming up, and that this is one of the last days to sign up for the fabulous giveaway that US Wellness Meats is doing with me, so if you haven’t already go check it out.

When I saw that Kimi was putting together a series on a nutrition packed dollar menu, I immediately got excited. I frequently hear people tell me that they can’t eat healthier because they either can’t afford it or don’t have time. When learning to eat healthier, there is an initial learning curve which requires a little more time and effort than you might be used to. This is true about learning anything new, though, and quickly becomes second nature. There is also be a little more upfront cost as you stock your pantry with healthier foods, but this can be done gradually and the extra expense will eventually go away. My hope is that this series can help dispel this ugly myth.

Today I’m sharing a favorite in our house – gingered sweet potatoes. The sweetness of the potatoes and dried fruit is tempered by the warmth of the fresh ginger. Sweet potatoes are a much healthier alternative to white potatoes. They contain vitamins A and C, both of which are powerful antioxidants. Ginger is known to relieve upset stomachs and also has anti-inflammatory properties. So, instead of driving through your favorite fast food joint and getting a super sized fry why not try heath supporting gingered sweet potatoes instead?

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Guest Post: The Healthy $1 Menu, Turnip and Squash Gratin

December 2, 2009 by KimiHarris 22 Comments

Don’t forget that tomorrow is our regular Pennywise Platter Thursday! The winner of the Chaffin Orchard giveaway will be announced soon too.

Today we have another great guest post as part of the Healthy $1 Menu. Katy says that this substantial side dish could also be a main with the addition of salad and bread. The picture makes this gratin look divine! Thanks for sharing Katy. What a gourmet dish for our $1 menu! Everyone be sure to check out Katy’s blog, Thought for Food.

Cost analysis (all local/organic vegetables and pastured milk/eggs):

TOTAL: $3.50 for 4 small main-dish servings (or 6 side-dish servings)

Winter Squash and Turnip Gratin

* about 4 cups peeled and chopped (appx. 1″ pieces) winter squash and turnips
(you could do this with all squash, but I wouldn’t do it with all turnip, since they are so strong)
* 2 Tbsp olive oil
* 1/2 onion, chopped
* 1 clove garlic, minced
* 2 Tbsp minced fresh parsley
* 1 tsp minced fresh sage (or a pinch of dried sage)
* 2 eggs
* 1/4 cup milk
* 1 oz. parmesan, grated (about 1/4 cup)

Preheat oven to 425º. Place squash and turnip pieces in an 8×8″ (or smaller — as long as they fit) baking dish, and drizzle with 1 Tbsp of the oil. Add salt and pepper to taste, toss to coat, and bake for about 25 minutes, or until the pieces are tender. Remove from the oven (this can be done ahead, and refrigerated until ready to finish).

Meanwhile, heat another Tbsp olive oil in a medium skillet over medium heat. Sauté the onion until tender but not brown, about 6 minutes. Add the garlic, and cook until fragrant, about 30 seconds. Add the parsley, sage, and cooked squash/turnip mixture (keep your original baking dish handy; no need to wash it), and stir to mix well. Remove from heat, and season with salt and pepper to taste.

In a medium bowl, lightly beat together the eggs and milk with 1/4 tsp salt and pepper to taste. Pour the squash/turnip mixture back into your baking dish, and pour the egg mixture on top. Top with grated parmesan, return to the oven, and bake another 15-20 minutes, until the top is golden brown and the eggs are set. Serve warm.

A Healthy $1 Menu Guest Post: Split Mung Bean Soup

November 30, 2009 by KimiHarris 20 Comments

I hope that everyone had a wonderful Thanksgiving! Ours went great with a lot of food and family time. I had the first time honor of making the turkey and everyone said it was one of the best turkeys they ever had, which was quite flattering and my head probably grew three sizes. (3 Tips: Start with a good turkey, brine it, and cook it breast side down for the first half of the cooking).

If you have eaten all of your leftovers by now, it’s the perfect time for a frugal and simple meal after so much rich food! Today I am very pleased to have Wardeh from the lovely blog, Gnowfglins.com share a guest post as part of the healthy $1 Menu Series. Thanks Wardeh! This sounds lovely.

Last winter, I ordered split mung beans (also called mung dal beans) by accident. These interesting beans became the basis for a family-favorite soup with fantastic flavor.

You might wonder, as I did when I received these beans: what are split mung beans? They are mung beans that have been skinned and split. They cook quickly anyway, but I do an overnight soak to make sure they are fully digestible. You’ll likely find them through a natural food co-op, health food store, or ethnic market. Look for split mung, mung dal, moong dal, or yellow mung beans. The terms are interchangeable and all stand for mung beans that have been husked and split.

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