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Cheap Triumverate

Thursday, November 08, 2012

Cabbage, carrots and onions are available year round, are usually pretty cheap, keep very well, are extremely versatile, are pretty nutritious and fairly low carb. And, depending of course on how they're cooked, taste pretty good, too.

A cup of shredded cabbage, half a cup of shredded carrots, and a fourth of a cup of chopped onion costs about 35 cents around here, at regular (not sale) prices. It has 55 calories, 13 total carbs with 4 grams of fiber for 9 net carbs, no fat, and just 2 grams of protein. It has more than a day's worth of Vitamin A, about half a day's Vitamin C, a good chunk of the day's potassium, and smaller amounts of other stuff.

What to do with them?

Coleslaw, of course. It can be as simple as adding some mayo (full fat of course!), or you can jazz it up with celery seeds and other seasonings. I like to make a full meal out of coleslaw by adding some cheese and/or hard-boiled egg and/or ham or hotdog or sausage, plus some splenda and lemon juice. A cup of cabbage, a fourth of a cup of onion, 2 T mayo, part of a packet of splenda, some lemon juice, 2 oz diced cheddar (I like the chunks so grating it doesn't work for me), and 2 hardboiled eggs makes a very filling meal for about a dollar. It has 699 calories, 15 total carbs with 4 grams of fiber for a net of 11 carbs, 59 grams of fat, 29 grams of protein, half of the day's calcium, about a quarter of the day's folate, Vitamin B-12, Vitamin B-6, and Vitamin D, and more than a third of the day's Riboflavin, plus of course the Vitamin A, Vitamin C and the Potassium. BarS franks are frequently about a dollar a pound, which makes a hot dog about the same price as either an ounce of cheddar or an egg. Delicious.

Soup is another natural. Cabbage, carrots, onion, celery, canned tomatoes, and canned green beans, plus some hamburger and seasonings, makes a very filling, cheap and nutritious soup. Or put the carrots and onion in some chili. They go well in lots of other soups, too.

They're also great in stir-frys (or should it be stir-fries?). Saute some cabbage, carrots, onions, garlic, and whatever other veggies you happen to have on hand that sound good or that need to be used up. Add some meat (leftover is fine) and/or an egg or two. Some soy sauce if you happen to have it, maybe some grated ginger (which is also amazingly cheap when you consider how little of it you use). Or use other seasonings if you don't feel like Chinese. While I'm not one of those who says that you can serve the same thing every day but use different seasonings and you'll never know you're eating the same thing, different seasonings do help mix it up a bit.

So pick up some cabbage, onions and carrots the next time you're at the grocery store, and stock up on extras when they go on sale. With these three on hand (and they keep for months in the fridge), you'll always have something to eat!

  
  Member Comments About This Blog Post:

KICK-SS 11/8/2012 9:09PM

    Good thoughts! I most always have those things in my refr. I like to stir fry the cabbage and onion (never added carrots) and then add some ham or ground beef or something as well.

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Wednesday, Day 23

Thursday, November 08, 2012

Just 8 more days to go! 7, actually, since today is half over. Not that it will make a lot of difference. As I said before, I eat pretty much the same anyway, except for all the wonderful veggies at the Farmers Market.

Wednesday's food -
B - MIM (flaxmeal, egg, butter, cinnamon, baking powder), coconut milk
L - eggs scrambled with bacon (including most of the fat), tomatoes and onion
S - pork shoulder steak, roasted green beans with bacon grease
T - tea, splenda, cream

Estimated cost of food eaten on Wednesday - $3.38

  
  Member Comments About This Blog Post:

NAYPOOIE 11/8/2012 12:45PM

    I've got to remember to try the MIM. Didn't want anything heavy this morning, but couldn't think of anything else.

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Tuesday, Day 22

Wednesday, November 07, 2012

I'm not sure what I had for breakfast on Tuesday, but eggs scrambled in butter seems likely. I finally got around to making a pot of Peanut Butter Chicken Vegetable Soup for lunch. 92 cents for a generous serving of a bit over 2 cups. The recipe is in my recipes at SparkRecipes. I hope you can get to it from my nutrition tracker. It's a modification of a recipe from Jane Brody's cookbook. She was (and maybe still is) a very popular, very well-respected nutritionist from the high carb/low fat school. Some of her recipes can be used pretty much as written, and others can be used with some modifications. I used some of the chicken broth I had going in the crockpot, and some of the chicken I had cooked. The recipe, as posted at SparkRecipes and used for my nutrition tracker, calls for 8 oz of frozen broccoli-cauliflower blend. I used 4 oz each of fresh broccoli and cauliflower because they needed to be used. The peanut butter I got at a health food store from one of those grind-your-own machines. That's the only place I know of to get it around here. Where my mother lives you can get it at Winco and at Fred Myers, but we don't have either store around here.

Tuesday's food -
B - eggs scrambled in butter
L - Peanut Butter Chicken Veggie Soup
S- Skin from a 10 pound bag of chicken leg quarters
Snack - tea with splenda
T - tea with splenda

Estimated cost of food eaten on Tuesday - $2.14

  
  Member Comments About This Blog Post:

COOP9002 11/7/2012 2:27PM

    Sounds like a plan. Best of luck in staying on track.

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Monday, Day 21

Wednesday, November 07, 2012

Monday I had two breakfast, because I had to be gone from 5:30 am to 8:00 am, and wanted something inside of me before I left. I took the skin off of a a 10 pound bag of chicken leg quarters ($5.90) and put all but 2 of the quarters in the crockpot. The other 2 didn't fit, so I cooked them in some water in a pan. I had the two that I cooked separately for lunch. I didn't need both of them, but just kept eating until they were gone. When the ones in the crockpot were done, I took the meat off of the bones and put it in the fridge. I nibbled at the meat as I was doing so, and probably ate about a cup's worth, or so. Then I put the bones back in the crockpot with the broth that was in there, added a bit of vinegar to leach out the calcium and other minerals (and you can tell it works because the bones get very soft) and the broth from the ones I cooked on the stove, and let it cook for about 24 hours. I had a mug of broth with gelatin Monday evening, used 2 cups in the soup I made Tuesday evening, and put 9 pints into jars to put in the freezer. I figure that the broth is "free" because I allocate all of the cost of the chicken to the meat. There is a very small cost of the broth - mostly electricity - but I ignore that.

Monday's food -
B1 - 2 eggs, 1.5 T mayo
B2 - 3 eggs, 2.5 oz bacon
L - 2 skinless chicken leg quarters
S - about a cup of stewed chicken as I took the meat off the bones, 2 tomatoes, 2 T ranch dressing
T - broth with gelatin

Estimated cost of the food eaten on Monday - $3.34

  


Recap, Days 13 - 19

Monday, November 05, 2012

Average daily calories - 1651
Average daily grams of fat - 122 (67 %)
Average daily grams of protein - 110
Average daily grams of carbohydrates - 35
Average daily grams of fiber - 12
Average daily net carbs - 23
Average daily estimated cost of food eaten - $3.55

Pounds lost - 1.5

It was a strange week. My weight stayed within a .6 pound range, which is unusually consistent. It usually bounces around within 3 pounds or so. It wasn't at all intentional, but my daily calories ranged from 1207 to 2137, which is an unusually wide range. And my schedule was off, too.

I stayed on budget, both with the estimated cost of what I ate each day and with what I spent. I need to go back and make sure I've added everything I've purchased. I'm pretty sure I'm still under $130, but it's getting close. I'm running out of meat, which is unusual. I have lots of veggies left, though. I'll probably end up with a bunch of veggies leftover for next month, too, though I'll probably get another head of cauliflower this month.

Knowing that I have to keep track of the estimated cost of what I eat each day has kept me from overeating and has also kept me eating only what I have "bought" this month. It's been a good exercise for me from that standpoint, if no other.

  


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