serves 2 ~ $2.29 per serving
8 oz frozen strawberries ($1.69)
8 oz frozen mango ($1.69)
juice of 1 lemon
1 dropper stevia (optional)
water for blending, if needed
Is it hot enough for ya? The heat has finally caught up with us here and I'm already tempted to say uncle. I'm trying to stay cool with icy dishes like this, which is basically a firm smoothie and is a super easy breakfast or snack.
I let the fruit thaw for a few minutes and then puree all ingredients in the food processor with the "S" blade until smooth, adding a bit of water if needed and stevia if desired.
fat: 1 gr
carbs: 46 gr
protein: 2 gr
serves 4 ~ $1.45 per serving
2 lb potatoes, peeled and cubed ($2.00)
1 medium zucchini, chopped ($.69)
1 medium onion, chopped ($.10)
1 15 oz can garbanzo beans ($1.29)
1 6 oz can tomato paste ($.59)
1 15 oz can tomatoes ($1.29)
1 teaspoon onion powder
1 teaspoon curry powder
1/2 teaspoon garlic powder
This is quick and easy and seems to be one of those dishes that just about everyone enjoys.
In a large pot, boil the potatoes, zucchini, onion, and garbanzo beans until all are tender. This will take about twenty minutes. Drain and return to pot. Add remaining ingredients and heat through.
fat: 2 gr
carbs: 88 gr
protein: 16 gr
serves 4 ~ $2.25 per serving
2 tablespoons oil ($.20)
18 oz sliced mushrooms ($6.87)
2 medium onions, sliced ($.20)
8 flour tortillas (see recipe below to make your own) ($1.20)
vegan mayonnaise (see recipe below to make your own) ($.20)
several lettuce leaves, chopped ($.30)
salt and pepper to taste
Making your own tortillas is one of those "kitchen tricks," like homemade pasta, that is both satisfying and impressive, as well as amazingly easy. Use the recipe below to make your own tortillas, or use your choice of store bought.
Heat the oil in a skillet and fry the mushrooms and onions over medium high heat until the onion is translucent and the mushrooms tender. Spread about half a tablespoon of mayo on each tortilla and then fill with the mushrooms and onions and some chopped lettuce. Salt and pepper to taste.
fat: 23 gr
carbs: 35 gr
protein: 10 gr
makes 8 ~ $.15 each
1 1/2 cups all purpose flour ($1.00)
1/2 teaspoon salt
2 tablespoons olive oil ($.20)
1/2 cup water
Burrito shells are basically the same thing as chapati bread and couldn't be simpler to make. These will turn out just a bit less pliable than the packaged flour tortillas.
In a bowl, mix together the flour and salt. Add the oil and stir to distribute evenly. Pour the water in a bit at a time, kneading it into the flour. On a floured surface, knead the bread for about 3 minutes. Place in a covered bowl to rest for 15-20 minutes.
Cut into eight equal pieces and roll each piece to about six inches across. Perfectly round is a good shape to aim for, but they taste just as good if they're a bit lop sided like mine.
Heat a nonstick pan over medium high heat. Place a tortilla in the pan and let it heat until bubbles start forming inside the dough. Check the underside and flip when just lightly browned. There will be some darker brown spots in places. Repeat on the other side making sure the dough is cooked through in the center. There will probably be quite a few bubbles or pockets, and if the heat gets high the dough can even expand like a balloon. The bubbles will flatten out once off the heat.
Remove to a plate and cover with a towel to retain the heat.
makes 24 tablespoons ~ $.05 per tablespoon
1 cup oil ($.59)
1/2 cup soy milk ($.30)
1/2 teaspoon salt
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon agave ($.10)
1 teaspoon vinegar ($.10)
This is a flavorful version of a vegan mayonnaise. It takes all of about two minutes to make and can be customized to your own taste. Soybean oil is what is used in most commercial mayos, but any liquid oil can be used keeping in mind it will change the taste accordingly.
Place all ingredients in a bullet type blender and process for a minute or so. It will very quickly turn into a stiff mayonnaise. Stir well and store in the refrigerator for up to two weeks.
serves 4 ~ $.53 per serving
4 tablespoons coconut oil, melted ($.40)
4 tablespoons agave ($.40)
4 tablespoons cacao or cocoa powder ($.80)
1 cup rolled oats ($.50)
This dessert is also incredibly easy and takes only minutes to make. It's so easy that it's a perfect treat for kids to make themselves, with just a little help.
In a bowl over hot water, melt the coconut oil and add the cacao powder, agave, and salt. Stir until all the coconut oil is melted and it's smooth. To the bowl, add the oats and stir to cover evenly. Form into eight small or four larger patty shapes, place on waxed paper, and chill in the refrigerator until firm.
fat: 10 gr
carbs: 34 gr
protein: 7 gr
Total cost for the day: $6.52
total calories: 1,220
total fat: 36 grtotal carb: 203 gr
total protein: 35 gr