Tonight’s Recipe comes from Alisa of One Frugal Foodie! She shares a Vegan/Vegetarian (optional), Dairy-Free, Soy-Free (use a chickpea miso), Gluten-Free, Peanut-Free recipe tonight!

Alisa blogs at One Frugal Foodie with a focus on using whole foods to create inexpensive, healthy recipes. She is also the founder of Go Dairy Free , the website, and author of Go Dairy Free: The Guide and Cookbook. She currently resides in beautiful Lake Tahoe – okay, not actually in the lake, but next to it!

Ingredients
1 Teaspoon Grapeseed or Olive Oil
2 Cloves Garlic, minced
3 Cups Chicken Broth or Chicken-Flavored Vegetarian Broth*
¾ lb Potatoes, diced into ½ inch cubes (I used red potatoes, skin and all, but Yukon Gold would be beautiful in this)
¼ Teaspoon Onion Powder
1 Tablespoon Cashew Butter (optional, but a nice addition for flavor and texture)
1 Tablespoon Light Miso**
1 Teaspoon Dried or Fresh Chives
Fresh Ground Black Pepper

Directions
1. Heat the oil over medium-low heat, add the garlic, and sauté until fragrant, just 2 to 3 minutes.
2. Add in the broth, potatoes, and onion powder, and bring the soup to a boil. Reduce the heat to medium-low again, cover and simmer for about 15 to 20 minutes, or until those potatoes are nice and tender.
3. Place the soup and potatoes in your blender (may need to do this in two batches) along with the cashew butter and miso. You may want to let it cool for a few minutes, and make sure you secure the lid as you puree the soup until it is nice and smooth (lest some of that hot liquid go flying!).
4. Return the soup to the pot, add the chives and black pepper to taste, and heat it to your desired temperature.
5. Serve topped with wonton strips or your favorite crumbled crackers. I used some wonderful flour tortilla strips (not unlike wonton strips) that were leftover from a dinner out.

* If you are watching your sodium, feel free to used reduced-sodium broth, I tested with regular though.

**Miso is sold in the refrigerated section of many grocers and Asian markets. I buy a sizable tub for around $3.50 at Whole Foods, and it lasts quite a while. It keeps for around 6 months (I believe) once opened, so it easily fits on the convenient frugal foodie list, and adds a nice jolt of salty flavor. You can get several different types of misos, but a light soy miso or chickpea miso is what I would recommend for this one.

Yields: 2 Servings

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I’m often asked what we have for lunch and snacks. 

So I thought I’d share two of our favorites from this fall!  Plus a new recipe we’ll be trying too!

Peanut Butter Rollups

A simple alternative to the traditional PBJ.  Put whatever on it.  Pictured below is natural PB, sliced bananas and cinnamon. With drizzles of honey! 

Fold up like a quesadilla or roll up like a burrito.

Pumpkin Applesauce

This is the boys’ current favorite snack!  And I think it’s tasty too.  Plus, it gets in some veggies and extra vitamin A, alpha and beta-carotenes and other essential vitamins and minerals.

Bowlful of applesauce, spoonful of pumpkin and few dashes of cinnamon.

And I’ll be making this gluten and dairy free pumpkin pudding for my little men to snack on as well!  Thanks Diane!

What simple and delicious snacks and lunches have you all been enjoying this fall???

Monique shared this recipe with me.  Hello, scrumptious!

I couldn’t bring myself to buy the $2.49  jar of peach salsa.  So I compromised and used the peaches I bought last week and the red onion from this week to make my own peach salsa.  And ended up grilling it alongside the pork chops!

I also grilled up some zucchini and tomatoes in the grilling basket! 

Ingredients
3 large (or 4 smaller) pork chops ($2.19) I used a little more than 1 lb.
4 small peaches ($.75) About 1 lb.
1/2 red onion ($.35)
Bunch parsley (from the garden)
1 tsp canola oil ($.03)
1 zucchini ($.50) From the farmer’s market this afternoon
3 small tomatoes (from the garden)
2 garlic cloves ($.10)
4 basil leaves, chopped (from the garden)
1 tsp olive oil ($.03)
1 cup white rice ($.20)
Salt/Pepper

Directions
1. Grill pork chops for 6-8 minutes on each side, or until no longer pink in the middle. Cooking time will vary depending on heat of the grill and thickness of the chop.
2. Cut peaches and red onion into 1 inch-ish size pieces. Add to bowl with chopped parsley and canola oil. Toss well. Add to grilling basket and grill for 8-10 minutes, or until peaches soften and onions become translucent. Stir occasionally. Remove from grilling basket.
3. Slice zucchini into thin circles. Cut tomatoes into 1 inch-ish cubes. Add to bowl with minced garlic and chopped basil leaves and olive oil. Toss well. After the peach salsa has cooked, use the same grilling basket to grill the zucchini and tomatoes. Stir occasionally. Grill for 8-10 minutes, or until all the zucchinis have turned golden and the tomato skins have started to peel away. Season with salt and pepper, to taste.
4. In medium saucepan, add 1 cup rice with 2 1/4 cup water. Bring to a boil and then reduce heat and summer for 20 minutes. Fluff with fork before serving.
5. Serve Grilled Pork Chops over Rice with Grilled Peach Salsa and Grilled Zucchini/Tomato Medley.

Cost $4.15

I {heart} rice and beans!  Mostly because they make SUCH cheap meals!  Even larger families or families with older children could make a meal with rice and beans that’s less than $5!  I encourage everyone to incroporate a rice and beans…or other vegetarian style meal into their weekly meal plan.  Just an easy way to save a few bucks each week!

I {heart} my slow cooker!  I really, really do!  Probably not quite as much as Steph {hearts} hers, but I do love it! 

Here’s the sitch…whenever I’m making something “new” in the crockpot, I always stop to see if Steph (aka the Crockpot Lady) has made something similar…and what tips or tricks she might have!  So I stopped by here this morning…because I’ve not made rice and beans in the slow cooker before…and of course, she had!  I wanted to do black beans and rice with diced tomatoes…and her recipe was pretty similar!  I learned that the rice would cook faster than I thought, so I didn’t start this until just before lunch!

Here’s my version. 

Ingredients
1 cup black beans ($.40)
1 Tbsp olive oil ($.10)
1 cup brown rice ($.40)
2 garlic cloves, crushed ($.10)
1 15 oz. can diced tomatoes ($.59)
1 tsp ground cumin ($.05)
Salt/Pepper
3 corn cobs ($.51) On sale last week for $.17 an ear… And I bought 20 ears…thinking we’d eat them at the kebab party…but we didn’t, so now I’m stuck with a LOT of corn to eat!

Directions
1. Soak beans overnight in water.  In the morning, drain and rinse.  Cook soaked beans for an hour in a saucepan with at least 2 inches of water over the beans.  (I prefer to cook my beans before adding them to the slow cooker.  You can certainly cook them in the slow cooker…details here!)
2. Place olive oil into slow cooker. Stir rice around in the olive oil. Add cooked black beans (substitute 2 15 oz. cans), diced tomatoes, garlic cloves, ground cumin, salt and pepper AND 2 cups of water. Set on high for 6 hours. I set mine for 6 hours because I used brown rice. If you use white rice, set it for 4 hours.  This would be DELICIOUS topped with some monterrey jack cheese…or even cheddar.  Since we’re dairy-free, I would have…but think that would be delish!
3. Boil corn in large saucepan for 4-5 minutes.  Serve with butter, if you like.
4. Serve Slow Cooker Black Beans and Rice with Corn Cobs.

Cost $2.19

(It doesn’t get much cheaper than that y’all!)

P.S. I’m whisking away to San Antonio for some cookbook business…I’ll be back Friday. I’ve got a delicious treat for you all tomorrow!

Well kids…when FRESH salmon fillets are on sale for $2.99/lb…there is just no passing that up!  I do believe I had to pick my jaw up off the ground while standing in front of the fresh fish counter!  I have N-E-V-E-R seen such low prices for fresh salmon fillets!  So grilled salmon it is!

Ingredients
1.3 lb. fresh salmon fillet ($3.88)
1 tsp lemon pepper seasonings (free) On sale for $1, used $1 coupon = Free!
1 yellow summer squash, fresh from the garden (free)
Salt/Pepper
2 cups of Rice with Garden Greens ($.35)

Directions
1. Season salmon fillet with lemon pepper seasonings. Grill until fillet is no longer pink in the middle and fish has completely cooked through.
2. Wash and slice squash into circles. Steam in stovetop steamer for 4-5 minutes, or until squash flesh becomes opaque. Season with salt and pepper to taste.
3. Thaw and cook rice with garden greens with about 1/2 cup of water in a saucepan to reheat and “refluff.”
4. Serve Lemon Pepper Salmon with Steamed Squash and Rice with Garden Greens.

Cost $4.23

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I had a beef shoulder roast stashed in the freezer that I plan to use for 2 meals this week. The roast was almost 2.5 lbs…too much for our family. I’ll use the other half of the beef roast on Thursday when I make a Beef Stroganoff.

Cubed beef to be used in the stroganoff, other portion of the roast to be sliced and eaten now!

I’m keeping the cost low on this meal by picking vegetables from the garden and incorporating them right in!  There is just something so SATISFYING about growing and eating your own food.  I didn’t realize how much I would enjoy gardening!

And why on earth am I using my crockpot on a hot summer day??? Well, it’s not heating up the kitchen because it’s out on the back porch! I did this back during my first trimester because I couldn’t handle the smell, but am doing the same now to keep the kitchen cool!!!

Ingredients
1.2 lb of beef shoulder roast ($2.94)
1 Tbsp steak seasonings (free)
1 cup of brown rice ($.40)
2 squash from the garden (free)
Handful of green beans from the garden (free)
Ketchup or A1 steak sauce ($.25)

$1.50 off coupon for organic Rice here

Note: McCormick spices are free this week at my Kroger…they’re on sale for $1 and there are $.50 coupons that will double, making these free! There is also a $2 A1 steak sauce coupon floating around out there!

Directions
1. Place beef roast in slow cooker with 1/2 cup of water. Sprinkle with favorite steak seasonings. Set on low and cook for 8 hours. (Note: Adding a little water to the slow cooker will thin out the juices that can be used as beef stock. I plan to strain the juices (see photo below), let them cool, and place them in a freezer baggie. This homemade beef stock is easy and FREE!)

2. In medium saucepan, add 2 1/2 cups of water and bring to boil. Add 1 cup of brown rice and return water to boil. Cover, reduce heat and simmer for 40-50 minutes. (If using instant brown rice, follow the directions on the box.)
3. Wash and slice squash. Steam in stovetop steamer for 4-5 minutes, or cook for 4-5 minutes in microwaveable bowl covered with plastic wrap.

4. Wash and cut stems off green beans.  Steam in same stovetop steamer as the squash, or cook in small saucepan with 1 cup of water for 4-5 minutes (until turn brighter green in color.)
5. Serve Beef Roast with Brown Rice, Steamed Squash and Steamed Green Beans.

Cost $3.59

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This meal is actually from the other night…but I never got around to posting it! I’ll post tonight’s Veggie Pizza recipe tomorrow when the boys are having leftovers. Then we’ll be back on track!

Ingredients
3 chicken breasts ($2.25) On sale for $1.88/lb last week
3 Tbsp mustard ($.10)
1/4 cup honey ($.50)
1 tsp vinegar ($.03)
4 corn cobs ($.60) On sale at Walmart for $.15 each last week…and at Kroger for $.17 each this week!
4 Tbsp butter ($.40)
3 garlic cloves ($.15)
Fresh basil
Fresh parsley
2 cups mashed sweet potatoes ($.79)  Prepared and frozen with sweet potatoes from Easter week sale, like I did here at Thanksgiving!

Directions
1. In small bowl, whisk mustard, honey and vinegar in small bowl. Place chicken breasts in shallow dish and pour marinade over the chicken. Let marinate for at least 30 minutes in the refrigerator.
2. Grill chicken about 8-10 minutes each side, until cooked through. Cooking times may vary depending on the thickness of the chicken and the heat of the grill.
3. Prepare and grill corn, as indicated here.
4. Cook and serve mashed sweet potatoes, as indicated here.
5. Serve Grilled Honey Mustard Chicken with Grilled Corn and Mashed Sweet Potatoes.

Cost $4.82

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Ingredients
about 3/4  lb spaghetti ($.75)
2 cups of homemade white sauce ($.50) or 1 can cream of mushroom soup
1/2 cup parmesan cheese ($.50)
2 cups of frozen broccoli ($.50) Large bag recently on sale for $1
1-2 cups of leftover shredded or diced cooked chicken ($1)
1 cup shredded mozzarella cheese ($.85)
4 ears of corn ($1) On sale for $.25 each again!

Directions
1. Cook spaghetti pasta as directed on package.  Drain and add to 8×8 baking dish. Use rice pasta for gluten free dish.  My favorite frugal brand is Trader Joe’s.  Tinkyada is another GREAT rice pasta brand, but costs 3-4x as much as the TJs brand.
2. Prepare about 2 cups of homemade white sauce.  Here is a GFCF (gluten free casein free) white sauce recipe.  Substitute 1 can of cream of mushroom soup if you prefer.
3. Once white sauce has thickened how you prefer, add parmesan cheese, frozen broccoli, shredded/diced chicken to the sauce.  Remove from heat.
4. Combine white sauce mixture with spaghetti in the baking dish.  Stir through.  Top with shredded mozzarella cheese.
5. Bake at 350 for 20 minutes.
6. Remove husks from corn and boil for 4-5 minutes.
7. Serve Spaghetti Broccoli Bake with Corn.

Cost $5.10

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I knew that today would be a BUSY day, so I planned accordingly.  Easy “breakfast dinner.”  I try to incorporate breakfast for dinner at least 2 or 3 times a month.  Helps keep the cost down and brings a little more variety to the table.  (Pun intended.) Plus, I was in no position to be whipping up a fancy meal after today’s media frenzy!!!

(Again…no photo.  I know these are an integral part of my posts.  Camera battery is charging and the camera will be back in action tomorrow!)

Ingredients
3-4 small potatoes ($.50) On sale this week $3/10 lbs
1 Tbsp oil ($.05)
8 eggs ($1.09)
6-8 flour tortillas ($.99) Use corn if gluten free (GF)
2 apples or small pieces of fruit ($.50) On sale AGAIN for 4/$1
Garnish: Salsa or shredded cheese ($.50-$1)

Directions
1. Peel and dice potatoes into 1/2 inch cubes. In small skillet, add oil and then diced potatoes. Set to medium and cook for about 8 minutes. Cover and stir 1 or 2 times while cooking. Season with salt, pepper and favorite “all purpose” seasoning.
2. In bowl, whisk eggs with salt and pepper. When potatoes have browned and softened, add eggs to the skillet. Scramble the eggs with the potatoes. Once eggs have cooked, spoon into tortillas. Place in warm oven until ready to serve.
3. Slice or dice apples or other favorite fruit.
4. Serve Potato and Egg Breakfast Tacos with Fresh Fruit. Garnish tacos with shredded cheese or salsa.

Cost $4.13

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Ingredients
1 cup white or brown rice ($.20-$.40)
1 cup lentils, any color ($.30)
1 can Rotel diced tomatoes with green chiles ($.37) Purchased on sale with coupon!
1 tsp garlic powder ($.05)
1 tsp ground cumin ($.10)
Salt/pepper
6-8 tortillas ($.69-$1) Use corn to stay GF!
1 cup shredded cheese ($.83)
2 boxes frozen spinach ($1.50) On sale this week, plus coupon!

Directions
1. Cook rice. In saucepan, bring 2.5 cups of water or chicken broth to boil.  Add 1 cup of white or brown rice.  Return to boil.  Cover and reduce heat to simmer.  For white rice, cook for 20 minutes.  For brown rice, cook for 50 minutes.
2. Cook lentils.  In saucepan, add 1 cup of lentils plus water to cover lentils by an inch.  Bring to boil and then reduce heat and simmer for about 30 minutes, until lentils are soft.  Drain any excess water.
3. Combine rice, lentils and can of Rotel diced tomatoes and green chiles. Stir in garlic powder, ground cumin, salt and pepper.

4. Lay tortillas (corn or flour…whichever you prefer!) out and spoon rice/lentil mixture into the tortilla. Sprinkle with cheese and roll up. Place burritos in 8×8 baking dish.
5. Place lentil burritos in a warm oven (250) for about 20 minutes, giving cheese time to melt. Don’t leave in too long or the tortillas will get crispy!
6. Cook spinach according to package instructions. Jazz up the spinach with a little parmesan cheese or hard boiled egg!
7. Serve Lentil Burritos with Spinach!

Cost $4.04

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