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BUDGETMAW's Recent Blog Entries

Salmon Broccoli Chowder

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.


  


Another week done

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.

  


MIM substitutions

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.

maw

  
  Member Comments About This Blog Post:

BUDGETMAW 3/16/2012 9:54PM

  Exotec, I've been gone since January 12. Otherwise they wouldn't have lasted this long. I've used eggs way way past their "date" and not worried about it. Don't know why the fact that I wasn't here makes me more wary of them!

LivinMyDreams, they seem to need at least a little bit of splenda for some reason. I made a savory one a week or so ago and put about 1/2 T of granular splenda. It didn't taste at all sweet. Seems like I read somewhere recently that some sweetner is necessary, too. Just didn't believe it.

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EXOTEC 3/16/2012 3:14PM

    I'm not convinced about the eggs. You may be right, and I wouldn't blame you for erring on the side of safety ... but I regularly have kept eggs for over a month with no ill effects at all. If they're hard-boiled, I think it would "get" anything in them that might be detrimental. But I can't say for sure. I certainly wouldn't use them in baking or anything less than hard-cooked.

OTOH ... how did they survive in your house for that long?!? LOL eggs can't hide from me for very long! hehehe

Thanks for the update on the MIM. I've been wanting to try them, and I had already considered using the bacon renderings ... I've also wondered about some alternate sort of sweetener, like molasses or maybe maple syrup? Have you (or anyone?) used things like that?

Comment edited on: 3/16/2012 3:14:43 PM

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LIVINMYDREAMS 3/16/2012 11:45AM

    I think it was probably the egg. Sorry. I think the bacon grease is a good idea. I would probably not put Splenda in with bacon grease because it would be more savory. Maybe some herbs or seasoning would be good. Did you put the baking powder in?

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February 1 - 11

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.

  
  Member Comments About This Blog Post:

EXOTEC 3/11/2012 9:20AM

    Sounds like you hit some excellent deals! I'd be less worried about the meats than the veggies, tho ... mine always get "not nice" before I can go through them. But DH doesn't mind if I cook lots and put them up in single servings in the freezer, so I guess it's okay. Somehow it defeats the purpose of fresh veggies to me, tho! ah well.

I can't imagine you will regret the meats. If you can get them on sale, that always keeps, and you'll certainly not -not use- them. I can't remember ... do you eat beef? I know you've been modifying your foods. If you do, one of my hands-down favorite cuts is flank steak. I get mine at Sam's; they come in a 2- or 3-pack, and they're incredible marinaded and broiled. I don't mind typical commercially-produced cuts like that because there's so little fat on them as to be insignificant. If you can and do eat beef, you should try these (if you haven't). They make a really tasty dinner, and the leftovers can be used in so many ways - IF you have any leftovers! lol The prices at Sam's for these are better than anywhere else I've found, and the quality is good. I have the recipe I use shared ... the name may start with "Vicki's", I'm not sure I remember now. It's a really simple marinade, and then you just broil it. Too easy.

I love your idea of planning things out. I wish I was so well organized!

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Real low carbers do eat quiche!

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
seasonings

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 9x9 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.

  
  Member Comments About This Blog Post:

NAYPOOIE 3/17/2012 1:52AM

    Sounds tasty, going in my recipe file.

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