Keep It Simple Foods » Simple Sustenance

Simple Sustenance- Veggie “Pho”

Jessica — Thu, 19 Nov 2009 01:35:24 +0000

Ok, technically, this is not Pho. Pho is a traditional Vietnamese soup, generally a beef based broth with strips of meat. For this recipe, I wanted to make it vegetarian-friendly. But, I definitely did not want to lose all the fabulous flavor because that is what makes the soup unique.

I added broccoli, carrots, bok choy, diced soft tofu, garlic, and chopped scallions. I love the spices of the soup and it warms me up and is totally filling and hearty!

1 block diced soft tofu ($2.49)
3 cups of broccoli, chopped ($2.00)
2 cups of bok choy, chopped ($1.49)
1/3 cup of sweet corn (about $0.50)
3 carrots, sliced (about $0.85)
4 cloves of garlic, minced (discretionary)
1/2 teaspoon of dried ginger (discretionary)
1/2 teaspoon of coriander (discretionary)
2 bay leaves (discretionary)
dash of cloves or cinnamon (discretionary)
1/4 cup of low-sodium soy sauce (discretionary)
6 cups of water + vegetable bullion cubes (I like the Rapunzel brand)- $3.99 for package- used 3 cubes- about $2.00)
sliced scallions (for garnish)
bean sprouts & sliced lime (optional, garnish)
2 cups of cooked noodles (I used Japanese noodles b/c that is what I had)- ($2.99; used half- about $1.50)

Set 1 tablespoon of peanut oil over medium high heat. Add spices and garlic and saute for a few minutes. Add broth and soy sauce and bring to a boil.

Once boiling, bring heat down to a gentle simmer. Add vegetables and simmer until tender.

Add tofu and stir through. Serve when tofu is warm throughout.

Ladle soup into bowl and place noodles over the soup. Garnish with scallions, lime, bean sprouts.

Total: $10.83
Makes about 7 servings (smaller soup bowl)- 1.54 per bowl!

Simple Sustenance-Thank you!

Jennifer — Thu, 12 Nov 2009 14:49:06 +0000

Jessica and I want to give a big THANK YOU to our readers who submitted recipes for our Simple Sustenance feature. We had a great time reading over your low-budget recipes! They were fantastic! We encourage you to keep submitting recipes to keepitsimplefoods@gmail.com if you want to be featured on the blog. We love learning about new ways to make delicious food on the cheap, so keep those recipes coming! Thanks again and Simple Sustenance will be back up next week! xoxo

Simple Sustenance- Guest Post

Jennifer — Wed, 04 Nov 2009 14:24:27 +0000

Fast and Easy Turkey Chili
By Katy Malloy

Ingredients
Ground Turkey – whole package (about 1 lb.)
You can use regular ground turkey but you will have to drain some fat off and if you use lean turkey you can skip that step.
Beans – 2-3 cans, any variety
I like to use white (Great Northern) beans and black beans for nice contrast.
Crushed tomatoes -I large (30 oz.) can
Yellow onion – ½
Garlic – 2-3 cloves
Chili powder – 1-2 tbsp
Chicken stock – 1-2 cups (depending on if you like your chili soupy or stew-like)
Optional:
- Carrots, celery, corn, mushrooms, or any vegetable you like!
- Crushed red pepper
- Hot sauce

Directions
Chop your half an onion and peel your garlic cloves. Vegetables could be diced as well to add in at the same time as the onion. Carrot and celery would add a little nutritional value but are optional.
Sauté the onions on medium heat in a large pot until translucent. Add the ground turkey and turn the heat up to medium-high. Break apart the turkey and mix with the onions. Add the garlic. You can chop the garlic or use a garlic press. Add the chili powder. Mix together and let the turkey cook.
Once the turkey is completely cooked, add the tomatoes, beans and about 1 cup of chicken stock. Add chicken stock to taste – if you like your chili more like soup add more. I threw in a handful of frozen corn because I like the crunch and extra taste. You can also add the crushed red pepper or a few dashes of hot sauce for some spice. Let simmer on low for at least 30 minutes, if you can wait longer you will be rewarded with a chili that is richer in taste.

This chili can be served plain, topped with light sour cream, a few gratings of a sharp cheddar cheese, or served on top of rice (brown or white) or noodles.
Depending on how you customize your chili this should make about 8 servings, if not more.

Cost break down:
Ground turkey: $ 5-6
Can tomatoes: $ 2
Beans (2 cans): $ 3
Garlic clove: $ 1 / 2 = .50
Onion: $ 1 / 2 = .50
Chili powder: $ 3 / 20 = .15
Chicken stock: $ 3 / 2 = 1.50
Total cost: $ 12.65
Per serving cost: $ 1.58 per serving

Simple Sustenance-Guest Post

Jennifer — Wed, 28 Oct 2009 18:01:37 +0000

Hi Keep It Simple readers! My name is Beth and I maintain a blog over at www.DiningAndDishing.com. I’m excited about the opportunity to submit a recipe for Jennifer and Jessica’s Simple Sustenance collection because it’s a favorite feature of mine on Keep It Simple Foods. Being a young professional in a big city, easy, healthy and inexpensive are recipe musts!

Here is my recipe for Broccoli Fried Rice. Fried rice is oh so good, but can also be quite unhealthy. Making your own version at home will not only save you money, it can also be made into a nutritious, easy meal.

(Serves 2)
1 cup broccoli crowns – $1.00
2 cups of cooked brown rice – $0.40
3 eggs – $0.75
2 tbsp. olive oil – $0.10
1 clove of garlic, minced – $0.05
1 tbsp. soy sauce – $0.20

TOTAL: $2.50

Wash broccoli crowns. Lightly beat eggs in a small bowl, adding salt and pepper to taste. Heat a frying pan and add olive oil. Once oil is hot, brown the garlic and then add the broccoli crowns. Cook for a few minutes. Next, add your eggs and cook until they are scrambly, but still soft. Stir in cooked rice and soy sauce and mix all ingredients thoroughly. Serve hot and enjoy!

Simple Sustenance-Reader Submissions

Jennifer — Wed, 21 Oct 2009 15:23:07 +0000

For SS this week, we are going to mix things up a little bit. Instead of posting our recipes for you, we are asking you for recipe submissions. If you have an easy, healthy, inexpensive recipe (costing less than $5 per serving), please tell us about it by submitting it to keepitsimplefoods@gmail.com. Please include all ingredients with a price breakdown per item and per serving as well as a picture of the dish. We will feature our favorite recipe in next Wednesday’s Simple Sustenance post! We look forward to all of your submissions!

Simple Sustenance- Butternut Squash and Black Eyed Pea Soup

Jennifer — Wed, 07 Oct 2009 13:52:01 +0000

This week’s Simple Sustenance recipe is what I like to call a “hodgepot” soup. I basically threw random, but flavorful ingredients into one large pot in order to make a really delicious and simple soup. As you know, Jessica and I love making soups because they are budget friendly, easy to make, and are packed with nutrients.

Ingredients: (makes 4 servings)
1 carton of organic veggie stock=$3.00
1 medium onion (chopped)=$.50
1 small potato (chopped fine)=$.60
1 can black eyed peas (drained)=$1.00
1 butternut squash (peeled and chopped into small cubes)=$2.50
1/2 green pepper (diced)=$1.00
1 can petite diced tomatoes=$1.50
1 glove of garlic (optional)
TOTAL=$10.10/4= $2.53 per serving!

Directions: Heat a few tblsps evoo in a large pot. Add in onion and garlic and saute for a few seconds. Next, add in squash, potatoes, and pepper and cook until slightly tender. Then, add in tomatoes, veggie stock and peas. Season to taste and bring to a boil. Then, reduce temperature and allow ingredients to simmer together until all veggies are cooked. Serve in large soup bowls and garnish with fresh grated parmesean on top.

As always, we encourage you to take liberties with this simple recipe. For example, add spinach, kale, or swiss chard for an even healthier version.

Simple Sustenance- Curried Vegetable Soup

Jessica — Wed, 30 Sep 2009 12:01:23 +0000

Most of you know by now that Jennifer and I love to make soups. As I explained in my last post, I have been enjoying lots of easy and simple soups because they make a ton of leftovers for several lunches and are incredibly economical.

My latest creation has involved curry spices, lots of vegetables, and the star ingredient- whole wheat couscous! While I do not have the exact measurements for the spices- I tend to go more heavy on the cumin, coriander, and turmeric and light with the garam masala, all spice, and cinnamon. I guarantee if you just taste as you add the spices, it will turn out beautifully!

1 head of cauliflower, chopped- $2.99
1 can of chickpeas, rinsed – $1.00
1 and 1/2 cups of whole wheat couscous, cooked ($5.99 for large container, used about 1/5: $1.20)
1 can of petite diced tomatoes- $1.65
1 large handful of frozen string beans- ($2.65 for bag, used about 1/3)- $0.88
1/2 large onion, diced- ($1.99 for bag of 7 onions)- $0.28
2 carrots, diced- ($2.65 for bag of 10)- $0.53
8 cups of vegetable broth (I prefer Swanson Organic Vegetable Broth)- $5.00
1 clove of garlic, minced (discretionary)
spices (discretionary): cumin, turmeric, coriander seeds, garam masala, cinnamon, pinch of all spice.

Cook couscous according to directions and set aside.

Set 1 tablespoon of oil over medium high heat. Add a little cumin, turmeric, and coriander and mix together for 1 minute. Then add onion and saute until translucent. Add garlic and cook for 30 seconds. Add carrots and cauliflower and saute for 2 minutes. Add in beans and tomatoes and broth and bring to a boil. While its rising to a boil, add in spices and taste after to ensure spices are to your preferred flavor level. Once boiling, reduce to a simmer and cook until vegetables are tender- about 10/15 minutes. (you can add in frozen string beans toward the last few minutes of simmering).

When plating the food, add a little couscous to the bowl then add the soup over top. Then enjoy!

Makes about 5 servings or more (depends on who is eating)
Total = $13.53
$2.70 per serving!

Simple Sustenance-Pinto Beans and Cornbread

Jennifer — Wed, 23 Sep 2009 20:26:42 +0000

Everyone knows that beans and rice make for a nutritious, inexpensive meal, but what about subing the rice for cornbread to make it more interesting? This week, I made a veggie friendly version of the famously southern dish, pinto beans and cornbread. Most recipes call for bacon or fatback, but I used vegetarian seasonings to keep this dish meat-free and lower cal. And boy, was this one CHEAP to make!

Ingredients:(serves 2)
1 can Goya pinto beans (you could use dried beans at less cost, but you would need to soak overnight before cooking)= $1.45
1/2 yellow onion chopped fine= approx $0.50
corn meal mix (including egg and oil for batter)=approx $1.50
salt to taste
drizzle evoo
dash onion powder, cumin, chili powder (optional)
Total=$3.45/2=$1.72 per serving!

Directions: Bake cornbread (I prefer white corn meal mix) according to package instructions. In a small pot, saute chopped onions and evoo on med heat until translucent. Add in can of beans(undrained) and add in a half can of water. next, add in seasonings and simmer down until beans are cooked, but there is still liquid in the pot. Serve beans in a bowl with a side of cornbread for dipping. Garnish with sliced tomatoes.

* Feel free to experiment with this recipe by adding in a variety of different beans or veggies or meats such as ham or turkey bacon.

Simple Sustenance- Potato Curry

Jessica — Thu, 17 Sep 2009 01:05:03 +0000

For this week’s simple sustenance, I wanted something easy and quick to make with my favorite pantry essentials (spices, potatoes, onions). This meal includes only simple items that you are likely to have on hand including frozen veggies. When I thought about the type of cuisine- Indian came to mind. The vegetables are filling, plain, but brought to life with the great spices! Also, remember that the spices below are discretionary as the amount used are very minimal compared to the bottle.

1 pound of yellow potatoes- $3.54
1 onion, diced (1 bag= $1.99; 7 onions per bag)- $.28
2 carrots, diced – $1.00
1/2 cup of peas- ($2.65 for a bag, about 1/4 of bag)- $0.66
3 tablespoons of canola oil
3/4 cup of peeled & chopped tomatoes- $2.00
1 teaspoon of whole cumin seeds
2 teaspoons coriander
1 teaspoon ground cumin
1/2 teaspoon of ground turmeric
1 teaspoon of garam masala
1 teaspoon of salt
1/2 teaspoon of cayenne

Boil potatoes until tender. Drain and break into smaller pieces. Put oil over medium high heat. When hot, set whole cumin seeds, a few seconds later, put tomatoes, coriander, cumin, turmeric, and garam masala. Cook for several minutes. Add potatoes, peas, salt, and cayenne. Add 1 & 3/4 cup of water and stir to mix. Bring to boil then turn heat to low and simmer for 20 minutes. Serve with a warm piece of naan bread. Delicious!

$7.50 for entire dinner (+ minimal spice amounts)
3 servings: $2.50 per serving!

Simple Sustenance-Whole Wheat Baked Spaghetti

Jennifer — Wed, 09 Sep 2009 16:59:41 +0000

Baked spaghetti is a perfect comfort meal on cold, rainy days like we’ve been having here in D.C. It’s also really cheap and easy to make. You can make as much or as little as you like and baked spaghetti is easy for left overs.

I use whole wheat pasta noodles and part skim mozzerella to “healthify” this dish.

Ingredients: (Serves up to 6 persons)
1 small package of whole wheat capellini dried noodles (these cook up quicker than other noodles)= $1.70
1 jar organic marinara/spaghetti sauce= $3.50
1 bag of part-skim shredded mozzerella= $2.50
italian seasonings and red pepper flakes (optional)
salt and pepper
Total: $7.70/6= $1.28 per serving

Directions:
Preheat oven to 400 degrees. Boil the entire package of capellini pasta in a large pot of salted water until cooked.

Drain the cooked pasta and put it in a large baking dish (glass or metal is fine). Note*I like to season the noodles before placing into the pan. While in the strainer, toss noodles with olive oil, salt and pepper for extra flavor. Cover the pasta with sauce and cheese and bake in the oven. Bake for about 10 min at 400 degrees and then broil until the cheese is melted and browned slightly.

Cut into squares and serve with a fresh green side salad or a toasted baguette.
Sometimes the simplest dishes are the best.

Feel free to use a homemade spaghetti sauce or to add fresh veggies to this dish for extra flavor and health benefits.