Today we have another addition to our Healthy Dollar Menu series! This guest post, by Wardeh from gnowfglins.com is another wonderful family friendly meal idea. Nourishing, and frugal, it also sounds like a great dish to serve a crowd. And I never thought of doing Sloppy Joe Rice Bowls before! Thanks Wardeh! I will be leaving tomorrow for a wedding and since I know many of you are still recovering from Christmas with New Years coming up, let’s wait one more week before bringing back our Pennywise Carnival.
Definitely a family favorite! This is also a meal I serve to company, for a down-home, afternoon, family-get-together type of meal (if that makes any sense!). For company, I stretch the meat by adding 4 cups of cooked green lentils to the meat mixture, while (just about if not entirely) doubling the sauce ingredients.
Each serving of this meal costs $1.04, which doesn’t include the diced avocado (pictured).
Here’s the price breakdown. All ingredients are organic and purchased via local farms or a natural food warehouse like Azure Standard.
- $1.38 – 2 cups dry brown basmati rice
$0 – 2 cups water plus 4 tablespoons of raw apple cider vinegar
$0 – 2 cups stock
$6.70 – 2 pounds grass-fed ground beef (or ground buffalo)
$.67 – 1 onion, diced
$.17 – 3 cloves garlic, diced
$0 – 3/4 cup filtered water
$.79 – 1 can organic tomato paste (Trader Joe’s)
$.17 – 2 teaspoons sea salt, Himalayan
$.04 – 1/4 teaspoon black pepper
$.36 – 3 tablespoons extra virgin olive oil
$.34 – 3 tablespoons raw honey
$.25 – fresh, chopped cilantro
$.25 – homemade cultured dairy
$10.38 – total for 10 servings
$1.04 – per serving
- 2 cups dry brown basmati rice
2 cups clean water plus 4 tablespoons raw apple cider vinegar
2 cups stock
2 pounds grass-fed ground beef (or ground buffalo)
1 onion, diced
3 cloves garlic, diced
3/4 cup filtered water
1 can tomato paste
2 teaspoons sea salt
1/4 teaspoon black pepper
3 tablespoons extra virgin olive oil
3 tablespoons raw honey
garnishes: sliced olives, thinly sliced or diced onions, diced tomatoes, diced avocado, and/or homemade cultured dairy, chopped cilantro, shredded raw cheese
In a 2 to 3 quart pot, soak the rice in the 2 cups of water and raw apple cider vinegar overnight. The next day, add the 2 cups stock. Bring to a boil. Reduce heat and simmer, covered, until all liquid is absorbed and grains are fluffy and tender. This will be about a half hour if the grains have soaked overnight. Remove from heat. Let stand for 10 minutes. Fluff with a fork.
While rice is cooking, put the ground beef in a 4 to 6 quart stock pot. Over medium heat, brown the beef. Add onions and garlic. Saute until soft. In a 4 cup measuring cup, whisk together: water, tomato paste, sea salt, pepper, olive oil, and honey. Add sauce mixture to meat. Cover and let simmer for 20 minutes.
Fill bowls with rice, then meat sauce, then desired garnishes. The picture shows a Sloppy Joe’s bowl garnished with diced shredded homemade goat cheese, diced onions, diced avocado, chopped cilantro, and a drizzle of “sour cream.” I make our “sour cream” by blending homemade chevre or kefir cheese with raw milk to a drizzly sour cream consistency.
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