Friday, March 16, 2012
This is an interesting recipe for a couple of reasons.
First, it's quite good, which is always a good starting place.
But what I find interesting is that it's an adaptation of a recipe from an 1894 cookbook! Yes, that's 1894, not 1994. I like looking through old cookbooks and am frequently surprised by the good recipes that I can either use as given or can easily adapt to low carb.
I've also done a Paleo version, using coconut oil instead of butter and canned coconut milk instead of heavy cream. Also very good.
By the way, canned coconut milk (full fat kind, not the light kind) is very comparable to heavy cream in terms of cost and calories and such. Something to keep in mind if you're interested in Paleo/Primal stuff. Not that the kind I use is organic, but then neither are the dairy products.
I included the soup on Saturday, February 18, and you should be able to get to the recipe from there. but here it is, as adapted by me. I used the butter and cream version for my February meals.
SALMON BROCCOLI CHOWDER
(adapted from The New Process Cookbook – copyright 1894)
1/2 c onion, chopped
1 can salmon (14.5 oz)
1 T parsley, chopped (I usually skip this)
2 T coconut oil (or butter)
Salt and pepper
3 c chicken broth
16 oz frozen broccoli (or 10 oz or however much you happen to have and want to use)
1 c coconut cream (or heavy cream)
Cayenne (I usually forget to add this)
Saute onion in coconut oil. Add chicken broth, parsley, salt, pepper and broccoli. Cook until broccoli is done. Add salmon and coconut cream and bring to a boil. Serve garnished with chopped egg and cayenne. The egg isn't necessary, but it's nice.
Friday, March 16, 2012
Planned and entered another week's meals. Carbs are a bit higher, mostly between 20 and 30 net carbs per day. Protein and calories are up to where I want them, though.
As I thought would probably happen, I'm running out of money long before the end of the month. I have $2 left for the last 11 days of the month! I have lots of food, just no money. Comes of stocking up on sales last week. Didn't leave me any money for this week's sales. Oh well. I'll just have to be extra creative to make it through to the end of the month.
My prices are a mish-mash of Idaho prices and Indiana prices, now that I'm back home. Prices here are a lot higher! May just be because we don't have a Winco here, though.
Friday, March 16, 2012
Don't have any eggs in the house (Well, really I do, but they're at least 2-1/2 months old and I'm going to toss them. They're probably ok, but don't want to take a chance on them.) Anyway, I decided to try making a MIM using the flax and water substitution for the egg and bacon instead of butter. Didn't work very well. Not sure if it was the bacon grease instead of the butter or if it was using the flax instead of the egg. Or maybe just not putting in any splenda, though that wouldn't affect how much it rose (not much).
Oh well. Live and learn, I guess.
Sunday, March 11, 2012
I'm doing my menus in closer to real time now. I did all my January menus at once and just figured out when I was done for the month what I "bought." For February, I'm doing my menus daily and posting them every couple of days, and doing my purchasing as I go along. It's closer to being realistic, anyway.
So, for the first two weeks of February (1 - 11, since I'm figuring weeks ending on Saturday), I've "spent" $86.58 of my $100. That sounds like a lot, but there were some sales this week that I took advantage of. I have 3 pounds of cheddar left, and about 25 pounds of meat (bacon, pork chops, pork roast, and chicken). Also quite a few veggies. I just hope that I don't regret having stocked up on meat!
My menus through February 11 are posted now in my tracker, and they look much better. I'm aiming for around 1600 calories per day; an average of between 90 and 100 grams of protein, but at least 80 grams per day; and around 20 net carbs. I'm pretty close most of the time. Much closer than I was in January, anyway.
Saturday, March 10, 2012
You know, of course, that eggs are a great budget low carb food. One of my favorite ways to eat them is as quiche.
BASIC QUICHE RECIPE
4 - 6 eggs
1 - 2 c heavy cream
1 - 2 c grated cheese
2 - 4 c cooked meat and/or veggies
Put the eggs, cream, cheese and seasonings in the blender and blend it well. Really well. Like for a few minutes.
Put the cooked meat and/or veggies in a 9" or 10" deep dish pie pan or a 9" square cake pan. If all the quantities are at the higher end you could probably use a 9"x13" cake pan instead.
Pour the egg mixture over the top and bake at 350 until done, somewhere between 30 and 60 minutes.
Makes about 4-6 servings with the smaller quantities, 6-8 servings with the larger quantities.
Serve hot, cold or at room temperature. By itself (or with bacon or sausage or whatever) for breakfast, with a salad for lunch, or with a salad and maybe a hot vegetable for a light supper.
Problems, notes and warnings:
1. The meat and veggies do need to be cooked.
2. The meat should be at least sort of drained. If there's a lot fat and you want to use it, mix it in with the eggs before you add them to the pan.
3. The veggies need to be pretty dry. So squeeze out your frozen spinach and really cook your mushrooms.
4. Any kind of cheese will do. (Except possibly the kinds that don't melt? I can't think of their names, but I know one is Mexican and can be fried.) Pick whatever is cheapest. Or keep a bag of mixed cheeses from the tail ends of bags when there's not enough to do anything with alone.
5. Ditto with meat and veggies. A quiche is a great way to use up leftovers.
6. A dollop of sour cream on top makes a quiche extra special.
7. Some recipes say to combine everything in a bowl before putting it in the pan. Or to mix the eggs and cream together in a bowl instead of the blender and treat the cheese as part of the stuff instead of part of the custard. Or save out some of the cheese to sprinkle on top. I like my way. I think it's easier and works for almost all recipes.
Here's a recipe that I modified last night to use on my February 8 menu. I had some chicken I needed to use up (mostly because I was out of broth and wanted to use up all the chicken before I cooked a bunch more) and decided to use it in a quiche. I figure this should run about 75 cents per serving for 6 servings.
CRUSTLESS CHICKEN QUICHE - .70
(modified from tasteofhome.com)
1 large sweet onion, chopped (6 oz)
2 tablespoons bacon grease
1 t garlic powder
6 eggs, lightly beaten
3/4 cup heavy whipping cream
2 cups cooked chicken, diced
2 cups (8 ounces) shredded cheddar cheese
5 oz bacon, cooked and crumbled
In a small skillet, saute onion in bacon grease until tender.
In a blender, combine eggs, cream, garlic powder, salt and pepper. Blend well.
Put cooked onions, chicken, cheese and bacon in a 9” deep dish pie pan or a 9”x9” cake pan and spread evenly. Pour the egg mixture over it.
Bake at 375° for 35-45 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting.
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