Beans. Beans. The Magical Fruit.  Beans. Beans. They make you…

Alright, Alright.

I couldn’t help it.  I’m surrounded by little boys who think that saying the word “toot” is the FUNNIEST thing…EVER!

There really isn’t anything funnier than a little boy giggling after saying “toot.”  That word invokes a special giggle.

And I can’t help but laugh when I hear this “toot-y” giggle. Such is the life as a mom of boys!

No really, beans are good for your heart.  And they are magical.

They are loaded with good fiber and when paired with other foods that are incomplete proteins, they are an excellent source of complete protein.

I love them because they are so inexpensive…and nutritious!

If you’re intimidated by cooking dried beans, let me help…

Place 1 lb. bag of beans into large bowl.

Sift and sort through the beans and remove any pieces of dirt and broken beans.

Fill bowls with HOT water to cover bowls at least 2 inches. Remove any beans that float to the top when soaking.

Beans will at least double in size.  Soak in HOT water for at least 2 hours, but ideally, soak overnight.

After soaking, drain beans and rinse with cool water.

Place in large pot and cover with at least 2 inches of water.

Place the lid on top with a slight crack. Bring water to a boil.  (I crack the lid at the start because I find that when I put the lid on all the way and move onto another task in the kitchen or around the house, the water will be boiling over and make a mess on the stove!  So I crack the lid to avoid the spillage.)

Once boiling, reduce heat to medium and then cover completely.  Let cook another 1 – 1.5 hours, or until beans are soft.

Drain beans.

Use in favorite recipe. 

Or place into freezer baggies in 1, 2 or 3 cup portions to use in future meals.

I find that making up a big batch and freezing them helps reduce cooking time in future meals.

There you have it!

Cost Effectivness

Cost of cans: at least $.79/can

Cost of dried beans: $.97 for 1 lb. bag; makes approximately 8 cups of beans; or 4 cans worth.  So less than $.25 “per can”!

Time in preparation: The total time to prepare dried beans is at least 4 hours, between soaking and cooking.  The actual hands on time is probably a total of 10-15 minutes for the sorting, rinsing and draining!

Of course, cans are more convenient!  But, be sure to read the label and look for no salt added cans and those with no additional preservatives!

I’m all for the healthiest and least expensive option!

I love simple meals.

I love experimenting with simple meals.  Giving them a little extra something special.

With the chicken on special and the acorn squash on sale, I thought I’d have some fun with tonight.  Added a touch of honey to them both. Then roasted them into a state of perfect deliciousness!

…mmm, MMM.

Ingredients
6-8 chicken drumsticks ($2.03) Bought a package of organic drumsticks for $3.03 and used $1 store mailer coupon
Drizzles of olive oil ($.05)
1/4 cup honey ($.40)
Dashes of cinnamon and ginger ($.05)
1/2 tsp garlic powder ($.02)
1 medium acorn squash (about 2 lb.) ($.99) On sale for $.49/lb at my grocery store!
1/4 cup butter or margarine, softened ($.40)
1/4 cup honey ($.40)
Dash of cinnamon and ginger ($.05)
1 cup brown rice ($.40)

**Note: I buy raw, local honey from the farmer’s market by the 5 lb. jar for $20!  Much cheaper to buy “in bulk”

Directions
1. In medium saucepan, cook 1 cup brown rice according to directions on the package.  This takes about 45-50 minutes, so plan accordingly!

2. Place the drumsticks into baking dish. Drizzle olive oil over the drumsticks and then pour the honey over the drumsticks. Sprinkle with a few dashes of cinnamon, ginger and garlic powder. Using back of spoon or fingers, spread the honey over and under the drumsticks. (Will be thick, and that’s OK!) Let marinate in the refrigerator for at least 30 minutes…but the longer the better! Bake uncovered at 400 for 45-55 minutes. Once the chicken is in the oven…start on the squash.

3. Cut acorn squash in half and scoop out seeds with spoon (and save for roasting). Cut the squash into wedges along the “seams” of the squash.

4. Place wedges into baking dish or small roasting pan. Roast (along side the chicken) for 15-20 minutes at 400.

5. While the squash is on their “initial roast,” in a small bowl, whisk together softened butter or margarine (I use dairy free margarine) until creamy.

6. Whisk in a dash or two of both cinnamon and ginger to the honey butter.

7. Remove squash from oven and then drizzle the honey butter mixture over the squash.

8. Return honey squash to oven and roast for another 15-20 minutes at 400. Remove from oven and let cool for a few minutes. Place squash wedges onto serving plate and pour the honey butter liquid from the base of the baking dish over each serving!

…mmm, MMM.

9. And if you time this right, the rice, chicken and squash should all be ready to go about the same time!

10. Serve Honey Baked Chicken with Honey Roasted Acorn Squash and Brown Rice.

Cost $4.79

1. Scoop seeds from squash or pumpkin. Remove as much of the flesh attached to the seeds as you can. If there’s a little left, that’s OK!

2. Spread seeds out on cookie sheet or in shallow metal baking pan in a single layer. Drizzle with olive oil and sprinkle with chili powder and garlic salt. Eyeball it! (Amounts will vary depending on how many seeds you are roasting)

3. Roast in 400 degree oven for about 5 minutes. Remove from oven and “stir the seeds around”, flipping, stirring, rotating. Just move them a bit and return them to “single layer status.” Roast for another 5-8 minutes, or until most are crispy and have browned a bit. Let cool a bit before eating!

A delicious and healthy treat!

What other spices or sweetness do you like to add when roasting your pumpkin seeds and squash seeds?

Don’t you wish we could still get prices like those?

Reader Question:

Can you let us know what a good deal on meat is? I personally don’t know when to stock up or when to hold off. How much a pound is good on all the meats?

Spotting a great price on any product can be difficult.  It takes time and practice. But what I like about meat prices is that the best ones are usually advertised.  On the front page of the weekly circular.

And sometimes hidden within!

The most expensive aspect to consider when making a $5 Dinner is the meat/protein price (with the exception of vegetarian and “breakfast” type dinners, of course!).  My goal is to keep the overall meat/chicken price at $2.50 or less for the meal.  So that means I have to buy meats/chicken at a certain price or below…or this won’t happen!

I have a mental “never pay more than” list that I pull up each time I’m looking through the store circulars, and even when I’m going through the store. 

Here are some examples of great meat SALE prices that I look for when shopping:

• Fresh Fish – $3.99/lb
• Frozen Fish – $2.99/lb I usually only buy with a store coupon
• Pork Chops (bone-in) – $.99/lb
• Pork Chops (boneless) – $1.49/lb
• Pork Roast – $1.49/lb
• Beef Roast – $1.99/lb
• Beef Stew – $1.99/lb Often can be found cheaper in a “family pack”
• Ground Beef – $1.49/lb
• Ground Chuck – $1.89/lb
• Whole Chicken – $.99/lb
• Split Chicken Breasts – $1.19/lb
• Boneless Skinless Chicken Breasts/Tenderloins – $1.99/lb

And I’ve always got my eye out for packages that are reduced for quick sale.  I’ll either use right away or freeze right away.  My store tends to mark meats down on Thursday and Friday…and they are usually gone by mid-morning.  Just ask your meat dept. manager when is the best time for markdowns at your store!

*Please note: This prices might be dramatically different if you are living in an area with a higher cost of living.

What are your “stock up” prices for your favorite cuts of meats/chicken? I’d love to hear what sale prices are in other parts of the country!

Photo Credit: jbcurio

Ideas for How to Use your Pomegranates Seeds

1. Smoothies – I made quite a few pomegranate smoothies last year.  The first one I made, the seeds weren’t blended to well, making it very difficult to drink.  I discovered that if I put the seeds into the blender with 1-2 cups of water (enough to submerge the seeds) and hit “pulse” a few times, the seeds and pulp/juice would separate from each other, and I could strain off the inner seed part and use the liquid in the smoothie.  Worked like a charm! 

2. Snack – They are quite tasty just to munch on as they are!

3. Make Pomegranate Jelly.

4. Salad – Add some seeds on top of your favorite autumn salad.  Would be great with a Romaine or spinach salad with diced apples, walnuts, feta. 

5. Juice the seeds in a juicer.  Use the juice to make a salad dressing , or a lemonade .

6. Make a marinade: Use equal parts pomegranate juice and lemon juice, with equal part of olive oil, half part sugar or sweetener, and salt and pepper, to taste.

And be sure to check out the POM Wonderful website for other great pomegranate recipe ideas!

Prices

2008 – Avg. sale price was $1.50

2009 – Sale price this week $1.25 (we’ll see if that fluctuates much over the next few weeks!)

They are a bit on the “pricier” side in comparison to other fruits.  But I just love them, not only for their flavor, but also for the powerful pack of antioxidents they contain!  I will be squeezing them into my shopping trips when the budget allows!

Are you afraid of pomegranates?  If so, are you willing to give them a try after learning how to open them?  If you are a pomegranate expert, what other ways do you like to use pomegranates???

I {love} acorn squash.

Baked to perfection.  A little melted butter.  A few sprinkles of brown sugar.

Simple as that!

Cutting

You’re gonna need a large SHARP chef’s knife to make the easiest cut on a “raw” squash.  Put a little shoulder behind it and cut crosswise in half…for baking.

Peeling

To make the peeling process a little easier, microwave the squash for 4-5 minutes to “loosen” the skin.  Let cool a few minutes before peeling.  After peeling, squash can be cut into whatever size pieces you need for your meal.

Baking

Cut squash in half crosswise.  Place upside down in glass baking dish with 1/4 inch of water. Cover with foil and bake for 50-60 minutes, or until flesh is soft and tender.  Let cool a few minutes.  Scoop out seeds.  Scoop out flesh and serve with butter and brown sugar/honey/agave syrup/maple syrup (whatever sweetner suits you!).  I prefer acorn squash to be sweetened up a bit.  It’s not as naturally sweet as a butternut squash.

Similar to baking a butternut squash

Roasting

Cut squash in half crosswise.  Scoop out seeds. (I recommend an ice cream scoop with a “sharp” end.) Place on baking sheet.  Drizzle with olive oil, or honey, or maple syrup.  Bake at 350 for 35-45 minutes, or until flesh is soft and tender.

Microwave

Cut squash in half crosswise or lengthwise.  Scoop out seeds. Place in glass baking dish.  Add 1/4 inch water and cover with plastic wrap.  Cook for 9-12 minutes.  Cooking time may vary depending on size of squash.

Flavors that “Work”

Here are a few flavors that work well with acorn squash: Sage, sausage, maple syup, feta cheese, sweet jams, spaghetti sauce and meat/chicken…what else???

What is your favorite way to make acorn squash?  Or perhaps your favorite dish with acorn squash?

I’m seeing glimpses of fall all around us.

Red and orange leaves on our neighbors tree. Cool mornings. Acorn bits all over our yard.  Fatter squirrels. And pumpkins and mums on the grocery store front patio.

And I’m having visions of butternut squash on our table in the next few months!

We all LOVE butternut squash…and this is my favorite way to prepare it.  Topped with a little brown sugar.  And perhaps butter if you like, but I don’t think butter is necessary!

1. Cut off the stem on top and then slice in half lengthwise.

2. Place in 9×13-inch glass baking dish with 1/4 inch of water.

3. Cover tightly with foil and bake at 350 for 50-60 minutes.

4. Remove from oven and let cool a few minutes.  Scoop out seeds and discard.  Scoop out flesh into serving bowl.

5. Serve as is.  Or add some brown sugar.  And perhaps some butter too.

And this makes a great baby food…as is for an older baby, or pureed with a bit of water for younger baby!

HOW TO SELECT the perfect butternut squash…look for a squash with no marks on its skin, no soft spots, and it should feel “heavier than it looks.”  They range in size, so choose one that will work for your family.  Any extra squash can be used in homemade macaroni and cheese or for baking!

Simple, nutritious and delicious!

Recently there have been quite a few Tyson fresh chicken coupons out there!  I have used some when boneless skinless chicken breasts were on sale.  And I have used others for the much cheaper whole “cut up” chicken….which is what I used below.

I have seen whole chickens for as low as $.88/lb! 

So here’s what you do…

1. Buy a whole chicken when it’s on sale…it’s MUCH cheaper than the slimmer, boneless skinless breasts. And you can do more with a whole chicken…get more meat…both white and dark…and make homemade stock, too!

2. Unwrap it and remove bag from the inside the chest cavity (I don’t use these parts…except if I wish to make gravy!).

3. Place your whole chicken into the crockpot with 1 cup of water.  I add water so that I can strain the juices after it has finished cooking and freeze them for use in soups (homemade chicken stock!).  Season chicken with salt, pepper, and other favorite spices…perhaps sage, poultry seasoning.  Toss in a some onions, garlic, carrots.  Whatever you like.

4. Set slow cooker to low and cook for 8-10 hours. 

5. Once the slow cooker has finished cooking your chicken, carefully remove the chicken and place onto a large platter or cutting board.

6. Let it cool for a bit, until you can comfortably handle it…cause your fingers will get messy!  Remove the bones, and set aside for making stock.   Shred all the chicken meat.  I find it’s easier to use my hands, but a knife will do the trick too.

7. Place the leftover bones/carcass into a pot and cover with water plus 2 inches.  Add a splash of vinegar (this pulls calcium from the bones). Bring to a boil, then reduce heat and let simmer for 1-2 hours.  Strain and then let cool in the refrigerator.  Once cooled, skim off the layer of fat and pour the remaining stock into freezer baggies and freeze. 

Homemade Chicken Stock.  Preservative and Additive Free! Plus about 6 cups of shredded chicken!

Not bad for $.88/lb, or usually less than $5!

What to do with the shredded chicken…Use it in your favorite chicken casserole, for chicken tacos…mixed into rice…whatever your hearts content!

I turned mine into Chicken Taco Bakes for the Freezer.  Although these were not originally on my “Stock the Freezer” list, they are now!

Place shredded chicken into disposable serving trays.

Add 1/2 can corn to each, 1/2 can Rotel to each, 1/2 can red kidney beans to each plus Salt and Pepper and some ground cumin.

Mix.

Cover and freeze.  Serve with rice and/or chips. 

When ready to bake, let thaw in the refrigerator, then bake covered at 350  for 30 minutes.  Top with shredded cheese (if desired) before baking!

I stopped at the farmer’s market this afternoon. Hadn’t been in a while!

The loot…it’s not much, just gigantic!

No, I did not buy the spoon at the farmer’s market!  That’s a cereal spoon.

These 2 zucchinis…the gigantic one. And the regular size one.

$2.

What on earth am I to do with such a large zucchini???

I cut it into thirds.

1/3 shredded for zucchini bread. Yielded 4 cups.

1/3 diced for chunky zucchini muffins. Yielded 4 cups.

1/3 cut into chunks to freeze and drop into smoothies. Yielded 16 chunks.

And into the freezer went the gigantic zucchini.

The other we ate with dinner tonight.  Just $.50 for that “little” zucchini!

Oh, and I snuck away to NYC yesterday for a quick day trip to do some cookbook business and a fun radio show…and check out this great price on homegrown zucchini at the farmer’s market down near 19th St. You can find great deals in the Big Apple.  More on my trip soon!

I have suspected a dairy allergy in both of my kids for a long time.  Since nursing them, really. 

Without going into all the gory details, I knew something was just not right with their tummies and how they reacted to milk.  I tried soy milk, and that seemed to help.  But their the symptoms remained.  We did several rounds of allergy and metabolic testing, only to come up short, with no clear diagnosis. 

After discovering earlier this summer that my oldest has EE (eosinophilic esophagitis…aka food allegy that was causing swelling in his esophagus), more extensive testing was done.  “Patch allergy testing” on his back revealed that he is allergic to dairy, potatoes, ham, lamb, turkey, pears, rye and fish (although the type and variety is still unknown.)  “Patch allergy testing” is where they place 30 different foods under a large sticker patch on the patient’s back and leave it there for 48 hours.  This will reveal “delayed allergies,” as opposed to immediate allergies picked up by traditional skin prick testing. I had been suspecting “delayed allergies” all along.  We were instructed to eliminate all of those from his diet to see how he responds, and return later for follow up testing.  After follow up, we will reintroduce each food 1 at a time to see how he reacts to them.

Dairy, oh dairy!  That and potatoes would be/have been the hardest to eliminate.

I’m fortunate to have  Trader Joes in my town, so while the boys were on the GFCF (gluten free casien/dairy free) diet earlier this year, I would stop in once a month and get about $40 in rice milk alone.  But that’s a HUGE chunk of change for this special milk.

So I set out to find an alternative.

Here’s how the story goes…early June.  Blender top crahsed onto the floor.  Shattered.

“Nobody move. Kids stay in your chairs.  Mommy needs to sweep and vacuum this glassy mess.”

Boy, wouldn’t it be nice to get a VitaMix. Plastic container. 7 year warranty. Powerful machine.  The Lambourghini of blenders, if you will!

Seriously.  That was my first thought. I knew all about them because a friend had one when we lived in the Dominican Republic.  And she raved.

But they are so expensive.

I googled. I e-bayed. I craigslisted.  I searched high and low.  For weeks.

We discussed.  We cost analyzed.  We said no. Too much. We said yes. Invest.  We said no. We said yes.

You get the picture.

After much debating, wavering and analyzing, we decided it would be worth the investment.  Factoring in just the cost of rice milk (not thinking of all the other cool things it can do), it would take 10 months for it to pay itself off.

Not only to make the rice milk, but for making homemade sauces, salsas, soups, smoothies, etc.  We got it a few weeks ago.  And there is not a day that has gone by that I have not used it (except when we were out of town !

So I have been using the new VitaMix to make rice milk.  I have yet to experiment with almond milk.  Unless I strike an amazing price on bulk almonds, we’ll stick to rice milk for now.

Ingredients
1 cup cooked brown rice
4 cups water
1 Tbsp sweetener (prefer honey or agave nectar)
1/2 tsp vanilla (optional)
 
Directions
1. Cook 1 cup uncooked brown rice with a dash of salt according to package instructions. This will cook up into about 2 cups of cooked rice. Allowing for 2 batches, or 8 cups of milk.
2. Add 1 cup cooked brown rice with 4 cups water. Add sweetener and vanilla, if desired.
3. Blend on high for up to 3 minutes, or until water turns white.
4. I don’t strain our milk, but others do. I just shake it up well before serving.
5. Store in fridge.

I use this rice milk for cooking, baking, in cereal, in smoothies and for drinking. I typically make an average of 2 8 cup batches per week (1 gallon a week), depending on how much we use! I typically boost the kids smoothies with a powdered calcium supplement, but might try adding it straight into the milk.

I figure the cost of rice and sweetener is about $.45 per half gallon.  Much better than $3/half gallon from the store!

An huge investment, yes. Worth every penny. Yes!