Wednesday, June 16, 2010

June 16, 2010

Instant Oatmeal
serves 2 ~ $.75 per serving

1 cup rolled oats ~ ($.25)
1 apple, chopped ($.45)
1/4 cup raisins ($.20)
1 1/2 cups nut or soy milk ($.60)
pinch of cinnamon

You can't get any more instant than this. And rolled oats are surprisingly good without cooking.

Combine the uncooked oats, chopped apple, and raisins. Serve with nut or soy milk and a pinch of cinnamon.


calories: 321
fat: 5 gr
carbs: 62 gr
protein: 10 gr

Mushroom Sandwiches
serves 2 ~ $1.99 per serving

8 oz mushrooms ($2.29)
2 medium onions, chopped ($.30)
1 green or red bell pepper, chopped ($.59)
lettuce leaves
4 pieces ezekiel bread ($.79)

This is becoming a favorite around here. I "water saute" the vegetables, but steaming would also work. Either method avoids the high temperature of frying.

Add the mushrooms, onions, and bell pepper to a skillet or sauce pan. Add about 2 cups water and let simmer until the vegetables are just soft and most of the water has evaporated ... which takes about 15 minutes.

Serve with fresh lettuce on toasted Ezekiel bread.


calories: 249
fat: 2 gr
carbs: 45 gr
protein: 12 gr

Vegetables with Rice Noodles
serves 2 ~ $3.68 per serving

1 bunch broccoli, chopped ($.89)
1 medium onion, diced ($.10)
2 carrots, thinly sliced ($.20)
2 stalks celery, chopped ($.20)
6 spears asparagus, chopped ($.69)
1 cup mung bean sprouts ($.59)

juice of one orange ($.30)
4 tablespoons olive oil ($.40)
4 tablespoons agave ($.40
3 tablespoons braggs liquid aminos or soy sauce ($.30)
2 cloves garlic, pressed
1/2 teaspoon cayenne
1 tablespoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon pepper
1 box rice noodles ($3.29)

This makes two very large servings, or four smaller ones. I used the really tiny rice noodles, but any noodle would do.

Put the chopped vegetables in a skillet with about 2 cups water and water saute until just barely soft and the most of the water has evaporated.

Whisk together the orange juice, olive oil, agave, liquid aminos or soy sauce, garlic, cayenne, red pepper flakes, salt and pepper and set aside.

Cook the noodles according the directions. The very thin ones I used only needed three minutes cooking time.

Drain the noodles and return to pot. Add the cooked vegetables and sauce. Stir well.


calories: 525
fat: 28 gr
carbs: 69 gr
protein: 9 gr

Lemon Poppy Seed Ice Cream
serves 2 ~ $1.10 per serving

4 bananas, sliced and frozen ($.60)
juice and zest of one lemon ($.69)
1 tablespoon poppy seeds ($.30)
1 cup strawberries ($.45)
1 tablespoon agave ($.10)
2 tablespoons chopped walnuts ($.15)
pinch salt

Banana ice cream is wonderful.  And it's amazingly simple to make with just a food processor.

The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth.

In a food processor fitted with an "S" blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it's worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate.

Serve with the strawberry sauce and walnuts.


calories: 345
fat: 6 gr
carbs: 77 gr
protein: 5 gr

Total cost for the day: $7.52
total calories: 1,440
total fat: 41 gr
total carb: 253 gr
total protein: 36 gr


  1. Another great ice cream idea!
    One question: I don't see olive oil in the ingredient list; how much do you put in the strawberry sauce?

  2. amber ... sorry about that! no olive oil! it's just the strawberries and agave for the sauce :)

  3. EVERYTHING looks delicious, but that sandwich is especially drool worthy. What a great idea, it's making me so hungry!

  4. ooooh I love your beautiful menu images and blog :) thanks for leaving a comment on mine. I wish I had a mushroom sandwich right now!