Monthly Archives: March 2010

An Eggless Low-Carb* Breakfast: Tofu Scramble

March 31, 2010 in Gluten Free, Healthy Fare, Vegan Recipes, Vegetarian Entrees

I’ve been on the horns of a breakfast dilemma for a while now. I both enjoy and believe in the South Beach approach that I’m using right now, and I both enjoy and believe in the benefits of Greek-style nonfat yogurt – high protein, nice and thick, active cultures, yay. But you know what? Eating it every day for months on end? Gets pretty dull. Even mixed with flax and, once off phase one, berries, it still wear thin.

Turning to the various South Beach cookbooks and the ultimate South Beach recipe source, well, the breakfast offerings tend to be very egg-centric – and due to my nursing daughter’s sensitivity to eggs, I cannot eat them at the moment. I used to enjoy them once upon a time, but it’s just not possible for the time being. She used to be sensitive to soy as well, but she’s better with it now, so the world of tofu has opened back up to us! Hurrah. I threw together a simple tofu scramble and had to share it with you, as tofu is a very nutrient-rich, inexpensive source of protein. Read the rest of this entry →

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Meatless Monday: A New Fresh Idea for A Meatless Springtime Feast – Asparagus "Noodles"

March 29, 2010 in Entrees, Gluten Free, Healthy Fare, Vegan Recipes, Vegetarian Entrees

Asparagus Noodles Served with a Yoghurt Marinara Sauce and Parmesan

Asparagus "Noodles" Served with a Yogurt Marinara Sauce and Parmesan

If you love eating zucchini and yellow squash cut into thin strips and served just like pasta – you are in for a treat with our Asparagus Noodles! A Meatless Monday creation good enough for your springtime or Easter feast!

I was craving those zucchini noodles and was at the produce department, but have you seen the out-of-season price of zucchini right now? Too rich for my blood. Then, I was strolling my cart by the asparagus – which is just coming into season and == light bulb goes on! == why not take a vegetable peeler and make super thin strips out of asparagus spears???

This works like a dream! All I did was buy medium sized stalks of asparagus and make long, thin shavings with my vegetable peeler. Then, I just steamed them for 1 minute in my steamer and served them with pasta sauce.

These have more of a bite or al dente feel than zucchini noodles, and the flavor is fabulous. I used a marinara sauce with just a spoonful of Greek yogurt stirred in for a little creaminess, and a sprinkle of Parmesan on top. A 20 minute, low-carb, healthy, flavorful feast that will amaze and impress all your in-laws!

ONE YEAR AGO ON FAB FRUGAL FOOD: Sweet Potato Sunday Dessert

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Fab Frugal Friday: Your New Favorite Smoothie: Sassy Sweets Breakfast-in-a-Glass

March 26, 2010 in Frugal Tips, Healthy Fare, Vegan Recipes

Got leftover sweet potatoes? Have I got a fabulous frugal recipe for you!

So, you see, I got this new amazing blender. I couldn’t help it – they had one of those demos at Costco – you know the kind – where they whip up amazing complete gourmet meals in 12 seconds or less.

Before you think I have gone completely insane, I have tried at least a dozen smoothies since my purchase a few weeks ago. I have tried adding whole veggies and fruits with skins and seeds and all. They’ve all been good, but if you held a gun to my head and forced me to pick a favorite, it would be this one. This conclusively proves my theory that anything tastes better with sweet potatoes! Anything. They are nature’s perfect candy/vegetable – and a powerhouse of nutritional goodness. The Center for Science in the Public Interest has ranked sweet potatoes as number one in nutritional value among all vegetables.

Try this some night: Make a couple of baked sweet potatoes. Eat one with butter and cinnamon sugar. Yum. Then, throw the other one in the fridge for your morning smoothie – A Sweet Potato and Oatmeal smoothie sensation! You will swear that there is cream and sugar in the mix after you taste this magical concoction, but there is not. Fresh ginger gives this smoothie a little bite, the oats add creaminess, and the dates give it a richness. Such a great way to start your day!

ONE YEAR AGO TODAY ON FFF: Caribbean Sweet Potato Hash Browns

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Romesco Soup

March 24, 2010 in Healthy Fare, Side Dishes, Vegetarian Entrees

Just a light, simple soup today. I came across a similar recipe in Cooking Light which used jarred roasted red peppers – why not roast your own and save some money while adding freshness and flavor? It’s also stretched out with lentils, adding protein and fiber too. Read the rest of this entry →

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Fab Frugal Friday: Crispy Roasted Vegetable Chips

March 19, 2010 in Frugal Tips, Healthy Fare

Crispy chips made from carrots, parsnips and radishes

Crispy chips made from carrots, parsnips and radishes

When you are making a recipe with vegetables, especially root vegetables or fiberous vegetables with low water content, try this fabulous and frugal slick trick to make a beautiful garnish effortlessly while your dish is cooking.

Here is the entire recipe: slice your veggies into very thin slices (1/8 inch or less), spread in a single layer on a lightly oiled baking sheet, spray with a little oil on top, sprinkle with a little S & P, and roast in the oven. If you have lots of time, roast them slowly (I did 275 degrees with the convection feature of my oven for about 45 minutes) or you can roast them faster in a hotter oven- but watch them closely so as not to burn. That’s it. Really.

These chips will keep for several weeks in a zip top bag with a paper towel inside. They are so handy to throw onto the tops of soups, salads, whatever you’re making. I used them to top a cream soup. Delish.

Easy. Delicious. Beautiful. And you will be an instant culinary rock star!

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Meatless Monday: Green Eggs, No Ham – Recipe for Eggs in a Basket with a Budget-Friendly Spinach Pesto Sauce

March 15, 2010 in Entrees, Healthy Fare, Vegetarian Entrees

Will you eat them on St Pat’s? Will you eat them wearing hats?
I do so like them, Sam-I-Am, I do like green eggs with no ham!

– Modified from the Dr Seuss classic “Green Eggs and Ham”

The pesto takes this breakfast classic – Eggs in a Basket* – to a whole new level for Meatless Monday. It can turn your St Patrick’s Day breakfast into Top ‘O The Mornin’. And the basket shape of the bread makes this a perfect Easter basket breakfast or brunch!

I loved the spinach pesto created by Andrea Meyers of Andrea’s Recipes. She steamed the spinach before blending it – Genius, Andrea! This makes the pesto smoother and darker green. I used mostly spinach with just a few basil leaves to make this sauce more budget friendly. And I love a little lemon zest to brighten the taste! I blended the pesto in my blender for a smoother sauce, but you can use your food processor for a more traditional rustic texture. And, many times we advocate for a cheaper oil, but use the good stuff here because the fruity taste of extra virgin olive oil really comes through!

** FOR 50 QUIRKY NAMES FOR THIS TRADITIONAL EGG AND TOAST DISH, SEE THE END OF THIS POST!

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Fab Frugal Friday: Irish Soda Bread Rolls Recipe

March 12, 2010 in Uncategorized

With a name like KELLY, it may come as no surprise that March 17th is one of my favorite days of the year. As part of the celebration, I have been making soda bread for the last 32 years and have tried dozens of versions – experimenting as I went. My favorite soda bread recipe in 32 years of experimenting is Silver Palate author Sheila Lukins’ Irish Soda Bread Rolls. Why rolls and not just a loaf of bread? Because the rolls give you more of that delightful, rustic crunchy crust!

I make these using the Celtic tradition of cutting a cross in the tops to ward off evil spirits for the year to come. The Society for the Preservation of Soda Bread would like you to know that the humble bread has survived centuries of time because it is simple, frugal and just plain delicious. Traditional soda bread has only four ingredients: flour, salt, baking soda and buttermilk.

Irish Americans later added raisins to fancy things up for holidays. Sheila added oats, too, which I think is a brilliant rustic addition of an Irish ingredient. The only thing I have changed from Sheila’s recipe is that I brush the rolls with butter before baking for a nice golden brown crust. This year, I am making these rolls not only because they are Irish, but also as a tribute to Sheila, who died too young a few months ago of cancer. Her fun (albeit NOT Irish) spirit lives on!

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Using Sustainable Fish: Tilapia with Tarragon and Sweet Corn Sauce Recipe

March 10, 2010 in Entrees, Healthy Fare

Who says you can’t turn out a healthy and flavorful meal in less than 20 minutes?  I saw this idea in Sunset magazine and thought the mellow tastes of corn and tarragon would pair well with white fish. I like tilapia because it is a sustainable fish, it’s exceedingly frugal and has a firm white flesh. Tilapia farmed in the  USA or Central America is eco-friendly and uber healthy, so buy tons when it’s on sale and keep a few fillets stashed in your freezer.

To learn about sustainable fish issues, I like the Seafood Watch Site, and you can even doanload a Pocket Guide to eating sustainable fish in your area!

We love tilapia here at FFF, and we’ve featured it before in a Spice Rubbed Tilapia and Tilapia with Sopes and Raw Corn Salad.

With this new tilapia recipe, all you need to add is some crusty French bread and a salad – what-the-heck, you can even use the bagged stuff with a little vinaigrette – and Voila! – dinner is still less than 20 minutes from grocery bag to table!

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Meatless Monday: Enlightened Braised Cabbage Rolls Recipe with Roasted Red Pepper Finishing Sauce

March 8, 2010 in Entrees, Vegan Recipes, Vegetarian Entrees

One of the ultimate comfort foods – slowly simmered stuffed cabbage rolls – has the power to take me back to the early 80′s  when I was a new bride learning to cook for my little family. So, I wondered if I could make a more enlightened vegetarian version that was just as tasty and comforting for Meatless Monday.

Cabbage seems like it was invented for making cabbage rolls – they have a perfect taste and texture for these. And a huge bonus: cabbage is packed with nutrients. Cabbage is one of the most versatile cruciferous veggies. We use it in so many strikingly different ways and transform it into so many different substances: raw cabbage in slaws, boiled cabbage with sausages, pickled for sauerkraut, and on and on . . . .

The secret to the success of this recipe is in the braising: I used a rich vegetable broth ( I like Kitchen Basics vegetable stock) with a little vinegar and brown sugar and My, Oh My! did my house smell yummy! These turned out glorious: sweet and tart and flavorful – they just melt in your mouth!  I promise you won’t miss the meat – not even a little bit!

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Green Cabbage with Cucumber and Caraway

March 3, 2010 in Gluten Free, Healthy Fare, Side Dishes, Vegan Recipes

I received this entreaty from reader and friend Danielle:

I went hunting on fab frugal for cabbage recipes. At 59 cents per pound green cabbage is the cheapest produce going at the grocery store and yet nothing on the site? What’s up with that? I already know how to do red- so don’t re-direct me there. I am still suffering post traumatic stress from Cabbage and Potatoes with Polish Sausage Night when I was a kid. So- no boiling, please! Any ideas?

Danielle makes a fine point, as we do have a lovely braised RED cabbage recipe but nothing green. Cabbage really is a fantastic frugal produce choice, as well as being chock full o’ vitamins, fiber and important minerals. Read the rest of this entry →

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