(Click here for an explanation of the project.)
Here’s what we ate for $4.30 yesterday, January 16, 2011.
overnight steel cut oats with raw apple and toasted pecans $0.59
2 large organic carrots $0.16
4 butternut stuffed shells with tomato porcini sauce $1.28
chickpea of the sea sandwich on day-old whole grain bread $0.92
blueberry pineapple smoothies $0.86
1 tablespoon organic peanut butter $0.11
½ cup almond milk (Levi) $0.13
It’s vegan week over at the kitchn, so tonight’s dinner (linked above) and tomorrow’s will both feature recipes from some of the wonderful things they are posting. The chickpea of the sea sandwiches* were simple and everyone agreed it’s a dinner we’d eat again. We added a little kombu seaweed to give it a fishier flavor.
Last time we ate steel cut oats, Caitlin mentioned in the comments that she prepares them the night before by just bringing them to a boil and then covering and letting the oats soak overnight. That reminded me that my friend Emma had posted about her soaked oatmeal, although that version involves adding a bit of yogurt (or other acid medium like kefir, lemon juice, etc.). Apparently people have been soaking oatmeal as long as they’ve been eating it, and the fermentation breaks down the phytic acid that can prevent the absorption of nutrients.
This time we tried the overnight soak where you bring it to a boil the night before, and it was so much easier than the last time we cooked them. I also preferred the texture. I think we’ll try the lemon juice method next time.
*Somehow I misread the recipe and used half as much filling per sandwich, which tasted great as it was! But the price was based on half a serving per sandwich.
Hummus is popular stuff around these parts. We usually eat it on sandwiches, bagels, or as a dip for cut up veggies. Awhile back I had someone tell me they priced it out and it was cheaper to buy it at the store. I didn’t believe it for a second, but I have always made hummus by dumping a little of this and a little of that until it tastes just right. So I measured it out this time. Well, you tell me, can you get 3 cups of hummus for cheaper than $2.72 at your local store?
Make 3 cups or 48 tablespoons.
one clove garlic, minced $0.01
2 (15.5 ounce) cans chickpeas $1.60
1/4 cup tahini $0.80
3 tablespoons water
3 tablespoons lemon juice $0.05 (price for bottled)
2 tablespoons olive oil $0.26
salt to taste
Total cost $2.72 or 6 cents per tablespoon.
Directions, puree in a food processor until smooth. If your canned beans are especially dry, you may need to add more water or lemon juice to get the right consistency.
Favorite variations: fold in chopped roasted red bell pepper or your favorite olives.
Of course, my version is designed to be a little lighter and a little cheaper by using water in place of some of the fat. Tahini will be your most expensive ingredient. This price was based on a 16 ounce jar of tahini I found on sale for $5.59. I can usually find it here in Olympia for $6 to $8 for a 16 ounce jar. What’s a jar of tahini run you? Or do you make your own?
Wow, a 6 cent gram of protein? Here’s the complete nutrition breakdown per tablespoon.
Filed under food, recipes
The beans are starting! We have about a dozen tiny beans growing on our bean plants. I actually took this picture two days ago, and they have doubled in size since then! They are such perfect, tiny little beans, I can’t even believe it. I can be found in the evenings sitting in the backyard just staring at them & marveling at them. These are on the bush beans, var. Provider. My Aunt Lynne suggested that we name them George & Laura. Pretty funny, huh? What a jokester. Only trouble with those names is that I like these bushes and I expect them to produce something good for my family. ba dum chhh
The early spring days of the garden are coming to a close. A radish bolted yesterday, and two of the bok choy plants are right behind it. I’m going to let them bloom & seed, and I’ll try to save some seeds for next year. Don’t worry, I got five books from the library telling me how to save seeds. I am doing my homework.