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BUDGETMAW's Recent Blog Entries

Eating organic - the Dirty Dozen and the Clean Fifteen

Monday, May 20, 2013

Wouldn't it be great to be able to eat organic - and on a budget? Unfortunately, unless you raise your own or have a good friend who does, chances are you won't be able to. The Dirty Dozen are the top 12 (actually 14) fruits and veggies in terms of probably pesticides on them. The Clean Fifteen are the 15 that are least likely to have pestidice residue. So, if you can, try to eat organic foods from the Dirty Dozen list (lettuce, celery, bell peppers, strawberries, spinach. cucumbers (though you can peel them and get rid of a lot of the pesticide residue), blueberries, green beans, and kale are the low carb items on the list. Also apples, peaches, grapes and potatoes. On the other hand, there's no need (or less need) to worry about pesticide residue on onions, avocado, cabbage, sweet peas, asparagus, eggplant, cataloupe, sweet potatoes, or mushrooms. Or on sweet corn, pineapple, mangoes, kiwis, grapefruit, or watermelon, though of course we won't be eating them anyway!

Here's a link to post by Mmmm Paleo about this issue. www.mmmmpaleo.com/2013/03/dirty-doze
n-clean-15-2012.html


  
  Member Comments About This Blog Post:

NAYPOOIE 5/20/2013 3:55PM

    annoying that you can't just eat without worrying about it.

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WOUBBIE 5/20/2013 10:10AM

    Good info! Organic is tough on the budget. Glad to see a lot of my favorites are already on the clean list!

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Other Blog Posts on Budget Eating

Saturday, May 18, 2013

I ran across these and thought I'd share them. Not specifically low carb, but Paleo is very close.

Guest post by The Paleo Mama on Paleo Parents - "Affording Paleo" - paleoparents.com/featured/guest-post
-the-paleo-mama-affording-paleo/


The Paleo Mama - "50 Paleo Things I Found at Costco" -
thepaleomama.com/2013/02/shoppingpal
eoatcostco/


The Simple Paleo Life - "Think You Can't Afford Paleo?"
www.thesimplepaleolife.com/2013/04/t
hink-you-cant-afford-paleo-think-again/


The Simple Paleo Life - "Paleo Grocery Shopping" (It's not cheap to eat grassfed beef, pastured organic chickens, etc., but you may find some ideas about how to get at least some of the healthier versions of things for less than at other places. I find that organic (even if not certified) grass-fed and/or pastured meats and eggs are expensive, but during the summer I can get great veggies for really cheap.)
http://www.thesimplepaleolife.com/#/2013/0
3/paleo-grocery-shopping/

Rats! I'm out of time and enjoying surfing to find posts about healthy eating on a budget. got to go, though. It's off to the Farmers Market for some (very expensive!) eggs and, I hope, some lard. And maybe some more plants for my garden. How about you? Do you have any favorite - or at least interesting or potentially useful - things you've found about eating right on a budget?

  


Week 2 at May 16 - 22 Prices

Friday, May 17, 2013

Day 8 –
Breakfast - Broccoli Sausage Quiche
Lunch – Cabbage and Mackerel Salad
Supper – Dump Sticky Chicken with fried cabbage

Day 9 –
Breakfast – yogurt, flax, sunflower seeds, strawberries, cream
Lunch – salad of eggs, lettuce, sunflower seeds, ranch dressing
Supper – Broccoli, Spinach and Chicken Casserole

Day 10 –
Breakfast – barley with butter and cream, strawberries
Lunch – Broccoli Sausage Quiche, salad
Supper – Cajun Catfish Stew with sour cream, celery with ranch dressing

Day 11 –
Breakfast – MIM/OMM with butter, eggs with butter
Lunch – cheese omelet, salad
Supper – Tuna Cauliflower Casserole, salad

Day 12 –
Breakfast – sausage and eggs
Lunch – Cabbage and Mackerel Salad
Supper – Chicken Ranch Dijon, broccoli

Day 13 –
Breakfast – Coconut Flour MIM with butter, strawberries
Lunch – salad of eggs, lettuce, sunflower seeds, ranch dressing
Supper – Cajun Catfish Stew, carrot

Day 14 –
Breakfast – sausage and eggs
Lunch – Cabbage Salad
Supper – Chicken Ranch Dijon, zucchini

Total cost of food eaten was $24.61, or an average of $3.52 per day.

I averaged 1788 calories per day, 131 grams of fat, 108 grams of protein, 45 grams of total carbs, 15 grams of fiber, and 30 net carbs per day.

Here are links to the recipes –

Broccoli Sausage Quiche - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2477733


Cabbage and Mackerel Salad - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2457505


Dump Sticky Chicken - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2485044


Broccoli, Spinach and Chicken Casserole - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2487788


Cajun Catfish Stew - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2487788


Scalloped Tuna and Cauliflower Casserole - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2024333


Chicken Ranch Dijon - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2024333
, slightly modified from allrecipes.com/Recipe/Chicken-Ranch-
Dijon/Detail.aspx


Coconut Flour MIM - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2394148
, slightly modified from shecookshecleans.net/2012/10/
01/fluffy-coconut-flour-pancakes-glute
n-free-and-grain-free/


  


Week 1 at May 16 - 23 prices

Friday, May 17, 2013

Another week of not much in the way of good sales. Darn. That means a lot of eggs and chicken again, like last month. But I decided to have at least one new recipe each week to mix things up a bit.

Here's what is on sale this week -
Aldi -
- b/s chicken breast for $1.69/lb
- frozen cut broccoli for 85 cents per lb

Kroger -
- bone in and skin on chicken breast, thighs or drums for $.97 per lb
- hamburger patties for $4.77/3 lbs - I'll have to check and see if there's anything but meat in them
- eggs for $1.00/dozen
- zucchini for 97 cents per lb

Marsh -
- whole boneless pork loin for $1.99/lb
- whole chickens for 88 cents per lb
- Perdue whole chickens for 99 cents per lb
- butter for $1.50/lb

Not much of a selection, is it?

Anyway, here are my menus for Week 1. It’s also entered in my Nutrition Tracker as April 2010.

Day 1 –
Breakfast – MIM/OMM with butter, eggs with butter
Lunch – Caribbean Pumpkin Soup, carrots, devilled egg
Supper – chicken skins, coleslaw

Day 2 –
Breakfast – barley with butter and cream, strawberries
Lunch – salad of tuna, egg, lettuce, dressing, sunflower seeds
Supper – roasted chicken leg, Hellzapopin Cheese Cauli-rice

Day 3 –
Breakfast – cheese omelet
Lunch – Caribbean Pumpkin Soup, devilled eggs
Supper – Dump Sticky Chicken, frozen broccoli

Day 4 –
Breakfast – sausage and eggs
Lunch – salad of Dump Sticky Chicken, celery, sunflower seeds and mayo
Supper – catfish, coleslaw

Day 5 –
Breakfast - MIM/OMM with butter, eggs with butter
Lunch – Curried Egg and Cauliflower Salad
Supper – Broccoli, Spinach and Chicken Casserole, cucumber salad

Day 6 –
Breakfast – sausage and eggs
Lunch – Caribbean Pumpkin Soup with sour cream, devilled eggs
Supper – Dump Sticky Chicken, broccoli

Day 7 –
Breakfast – barley with butter and cream, strawberries
Lunch – Broccoli Sausage Quiche, salad
Supper – roasted chicken, Hellzapoppin Cheese Cauli-Rice

The food eaten cost about $24.12 for the week, or an average of $3.30 per day.

I averaged 1764 calories per day, 136 grams of fat, 94 grams of protein, 44 grams of total carbs, 16 grams of fiber, and 27 net carbs per day.

Here are links to the recipes.

Caribbean Pumpkin Soup - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2295756


Hellzapoppin Cheese Cauli-Rice - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2487781


Dump Sticky Chicken - recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2485044


Broccoli, Spinach and Chicken Casserole - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2487788


Broccoli Sausage Quiche - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2477733

  


Lard and Suet

Thursday, May 16, 2013

I've been mostly using butter for cooking in these last couple of months, because it doesn't seem like there's much in the way of drippings to cook in. Of course, if you do have drippings, it's cheaper to cook in them because they're free. The sausage drippings, for example, are good for cooking just about anything in.

One thing that I have access to that you may not is fresh lard. Not the hydrogenized kind that you get in the grocery store. Stay away from that! But fresh from the farmer's market and from pastured, mostly organic pigs. The last time I noticed it was $2 per pound, which is about what butter costs. The lard is much better for you. I had forgotten about the lard, both for this blog and for my own cooking. I'll have to look for some at the FM this weekend.

Suet is similar to lard, except it's beef instead of pork. Lard is rendered pork fat. Suet is rendered beef fat. The big difference is that I can buy lard but not suet. I can, however, get tallow (chunks of beef fat), and render it myself. It's not hard and there's little hands on time or effort. Suet doesn't have as much flavor as lard, but there is a local farmer who is willing to give it to me for free so I take it. His beef is not certified organic, but it's 100% grass fed on land that he has farmed for years with no pesticides, herbicides, etc., and he doesn't give his cattle antibiotics or hormones, so it's mighty durn close. He just hasn't gone to the expense of getting certified.

Anyway, my point is that if you have a chance to get fresh lard or suet or tallow from good, healthy sources, you might want to consider it. It works for frying or cooking just about anything, and I've even used lard in MIMs. Butter is better as a spread, though.

  


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