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Caribbean Pumpkin Soup

Wednesday, November 14, 2012

CARIBBEAN PUMPKIN SOUP

4 c broth (or 2 cans)
2 c cooked pumpkin (or 1 small can of plain pumpkin - not pumpkin pie filling)
150 g chopped onion
3 cloves garlic
1 c canned, diced tomatoes (or tomato juice would work, too)
1 t cinnamon
2 bay leaves
1/4 t celery seed
salt and pepper to taste
1 or 2 packets of splenda
1 c coconut milk (or heavy cream)

Put everything but the coconut milk or cream in a heavy saucepan. Simmer for about 30 minutes. Puree in batches in a blender, or use a stick blender. Return to pan to reheat. Add the coconut milk or cream and bring back to a simmer. Do not boil.

If you're not using it all at once, separate out what you are using and add 1/3 c coconut milk or heavy cream per serving and reheat. Add the coconut milk or cream to the rest as you reheat it to eat later.

Makes about 6 cups before adding the coconut milk or cream, or 3 very generous servings of about 2-1/3 cup each.

I made this for lunch today. It came out to about 87 cents per serving for 3 servings. It's good and filling and fairly nutritious, with lots of Vitamin A and Vitamin C. A tad high in carbs and low in protein and calories. Next time, I might try starting by browning a pound of ground beef with the onion and garlic, adding everything else and simmering it for 30 minutes, and not pureeing it. It would make 4 or maybe 5 servings that way, the carbs would be lower and the protein would be increased. I'd probably increase the spices a bit, too.

  
  Member Comments About This Blog Post:

DIET_FRIEND 11/15/2012 11:45AM

    I love pumpkin and coconut milk!

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BLEGNER1 11/14/2012 5:11PM

    This sounds good. I love pumpkin and am always looking for a new way to fix it!

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Monday, Day 28

Tuesday, November 13, 2012

B1 - eggs with mayo
B2 - tea with splenda and cream
L - Spinach and Cheddar quiche with mayo
S - tuna casserole, roasted green beans with bacon grease
T - tea with cream and gelatine

Estimated cost of food eaten on Monday - $2.95

  
  Member Comments About This Blog Post:

BUDGETMAW 11/14/2012 9:28AM

  It's a combination of cost, flavor and health. Cooking my eggs in chicken drippings has been a cost issue for this challenge, because I didn't buy anything else with my Food Stamp Budget. Normally I don't cook in it.

My fat of choice for cooking is bacon drippings. My bacon is from pastured, almost organic pigs, so it's pretty healthy. I also have lard from the same pigs. While it doesn't have the same flavor as the bacon drippings, it is healthier because it doesn't have the extras that are used to cure the bacon. I also have some tallow that I have rendered from beef suet that I use sometime.

When I do use oils, mostly for making mayo or salad dressings, I always use olive oil. It's pricier, but I've heard bad things about the other seed oils, from a health standpoint. Lard and tallow both have a high smoking point and are good for frying.

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DIET_FRIEND 11/14/2012 8:31AM

    Very budget friendly. Do you rely on meat fats because they are cheaper or do you prefer them? I usually use olive oil, but I know it's not the cheap alternative. I like it's flavor and the potential health benefits. I also use safflower and peanut oil or even butter now and then. Owning all these fats isn't the cheapest way to go I'm sure. I use peanut oil for deep frying or Chinese cooking. My mother saved bacon grease and used it a lot. Is that what you do?

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Quiche

Monday, November 12, 2012

Quiche is a fairly inexpensive meal. The Spinach and Cheddar Quiche I made yesterday runs about $1 per serving, which is one-fourth of a 9X9 pan. Or about 4.5"x4.5". A good sized serving. While you can certainly add some sour cream (which makes it even better, but then what doesn't it improve?) or a side salad, I find that one serving is usually adequate.

The basic recipe is 4 eggs, 8 oz of cheese, and 1 - 2 cups of cream, either whipping cream or half 'n' half. Then you add whatever you want. Most any kind of cooked veggie works or any kind of cooked meat. Just be sure the meat and veggies are in small pieces.

Good cheeses - feta, cheddar, swiss, mozzarella, parmesan with either feta or mozzarella, probably blue would work but you'd want to combine it with something else
Good meats - ham, bacon, chicken, sausage. I have a couple of good recipes using salmon and/or tuna. Ground beef is ok, but it needs to be seasoned pretty heavily.
Good veggies - onion, mushrooms, peppers, spinach, broccoli, green onions, tomatoes, chard. I have a recipe that uses cauliflower and it's ok, but again it needs quite a bit of seasoning. Be sure that the veggies are cooked long enough that they are dry, especially the tomatoes and mushrooms.

BASIC QUICHE
4 eggs
1- 2 cups cream
8 oz cheese, shredded, grated or crumbled
meat and/or veggies of choice, cooked and in small dice or crumbles
seasoning of choice

Put eggs, cream and seasoning in blender and give it a good long whirl. I usually blend it while I'm shredding the cheese. Add the cheese and keep whirling. It may sound sort of clogged at first but it should loosen up. Add the veggies to the blender if you want, or you can put them in the cake pan.
Put the meat and/or veggies in a 9x9 cake pan and spread them out evenly. Pour the egg mixture over them, keeping the meat and veggies evenly distributed. You could sprinkle some extra cheese on top if you wanted to.
Bake at 350 for about 40 - 60 minutes, or until set. Let it sit for a few minutes before cutting it. It may deflate a bit, but that's ok.
Can be refrigerated, and can be served hot, cold or at room temperature. Hot or at room temp is best, and it can be nuked to get it there.

I used a 10 oz bag of spinach for my quiche yesterday. I nuked it for about 5 minutes, then squeezed it dry before adding it to the blender. It ended up sort of like Stouffer's Spinach Souffle, or at least as I remember that being. Good, but even better with sour cream.

  
  Member Comments About This Blog Post:

BUDGETMAW 11/13/2012 9:08AM

  I think a fritatta is sort of a cross between an omelet and a quiche. You cook it on top of the stove, and then put it in the oven to finish or under the broiler to brown on top. As far as I'm concerned, the difference between an omelet and a quiche an a fritatta is just that an omelet is faster to make and serves one, and a quiche takes longer and makes leftovers! I use the recipes interchangeably.

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DIET_FRIEND 11/12/2012 11:50PM

    I make crustless quiche myself. Is it the same thing as a fritata?

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Sunday, Day 27

Monday, November 12, 2012

B - yogurt with flaxmeal, sunflower seeds and cinnamon
L - Spinach Cheddar Quiche with sour cream; tomatoes with mayo; cheddar cheese
S - Spaghetti Squash and Chicken Casserole, kohlrabi
T - tea with gelatin and cream

Estimated cost of food eaten on Sunday - $3.80

  


Recap, Days 20 - 26

Sunday, November 11, 2012

Average daily calories - 1730
Average daily fat - 131 grams (68%)
Average daily protein - 102 grams
Average daily total carbs - 39
Average daily fiber - 14 grams
Average daily net carbs - 25

Average daily estimated cost of food eaten - $3.61

Gained 3/10 of a pound

  


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