Frugal Wellness

ACV - Chasing Our Colds Away

2011-12-14T19:06:00.006-06:00

"My dad believed in two things: That Greeks should educate non Greeks about being Greek and every ailment from psoriasis to poison ivy can be cured with Windex." - My Big Fat Greek Wedding

Apple cider vinegar to me is like windex to the Greeks. Most ailments we have had, everything from small plantar warts to heartburn, I have tried to treat with apple cider vinegar. Most of the time the apple cider vinegar treatments are successful. Last week my kids all came down with the sniffles and a cough, and I knew that there was an attack on our immune systems. Within a day the congestion and coughs were totally gone.

When buying apple cider vinegar you want to make sure you are buying organic, raw, and unfiltered vinegar with the "mother" still in it. The "mother" is made up of live nutrients and good bacteria. I stick with Bragg's Apple Cider Vinegar, and can find it in most grocery stores; however, you may have to ask, because some stores put it with the other types of vinegar and others put it in the health food sections. On average, I spend about $5 for 32 oz of Bragg's.

Apple cider vinegar (ACV) helps your body maintain a proper pH level, which helps to prevent and/or overcome sickness. Apple cider vinegar also has pectin (helps regulate blood pressure), malic acid (giving ACV anti-viral, anti-bacterial, and anti-fungal properties), acetic acid (helps metabolize starches and lower the rise in glucose after meals), and also has potassium and calcium. Historically, we have seen colds, sinus issues, and coughs disappear within 24 hours of drinking the "sick tea" (what my kids call the concoction) every few hours over a couple of days. I also try to remember to add a splash of apple cider vinegar to each glass of water I drink - especially when we are in cold and flu season.

Sick Tea Recipe

1 Tablespoon of Bragg's Apple Cider Vinagar

1 teaspoon of raw local honey (organic even better)

4 ounces of warm water

a straw

Directions:

- Place ACV in mug, measure out teaspoon of honey, pour warm water over the honey to dissolve, stir, and serve with a straw. That taste isn't too bad, but it's always fun to have races to see who can finish theirs first. ;)

Easy Broccoli Soup

2011-12-09T21:55:00.006-06:00

Well, it has been a while. My computer crashed. Literally. My computer was on it's way out, but my puppy, Piper, finished the PC off. She lept onto the couch and my laptop crashed to the floor. It black-screened, and I said my goodbyes. So we are now shopping around for another computer, and in the meantime I have to jump on Brandon's computer whenever I get a chance.

Two-weeks-ago my menu included a broccoli soup, and a couple moms asked me how I got my kids to eat broccoli soup. I'm sorry it took me a while, but here is the recipe! This soup goes over well with my entire family, and considering it is mostly all broccoli that is shocking to me. My family likes this soup really smooth, I like it chunky, and you could also make it a texture somewhere in between.

Really Easy Broccoli Soup

Makes 8 servings

Ingredients

2 tablespoons butter

1 onion, chopped

1 stalk celery, chopped

3 cups chicken broth

8 cups broccoli florets, chopped

3 tablespoons butter

3 tablespoons all-purpose flour

2 cups milk

ground black pepper to taste

Directions

- Melt 2 tablespoons butter in medium sized stock pot, and saute onion and celery until tender. Add broccoli and broth, cover and simmer for 10 minutes.

- Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. If you still want chunks of broccoli in the soup only puree 2/3 of the soup, and then mix the pureed soup in with the chunky part.

- In small saucepan, over medium-heat melt 3 tablespoons butter, stir in flour and add milk. Stir until thick and bubbly, and add to soup.

- Season with pepper, sprinkle with cheese (optional), serve, and enjoy!

Cost:

Organic Broccoli (Costco): $3

Organic Pastured Butter (Sprouts): $.50

Organic Milk: $.50

Organic Onion: $.35

Organic Celery: $.25

Homemade Broth

Total: $4.60 (about $.60/serving)

Brutally Honest Menu: Week 4

2011-12-01T20:03:00.004-06:00

Life is busy right now. Not crazy busy, and not stressful busy. Just "different'' busy. Thanksgiving came out of no where (which I have receipts for and will post), we purchased a new (to us) vehicle, then we had our family crafting weekend, and that was followed by the beginning of Advent season.

Not much has been normal in our lives, and I do best with a routine. When schedules get mixed up, we change environments, and different people are in and out, I don't know what to do with myself. Last Tuesday I only made my Turkey Day menu, and this Tuesday I was lost in craft-land. This means I have been throwing together meals, have been to the grocery store a few blocks away three times this week, and I have that "sick-of-food" feeling.

This is what this last week of meals have looked like:

Friday - Monday (a bit of a blur)

Breakfasts: Pumpkin pie oatmeal, donuts (Yes, donuts!!! They are a Thanksgiving morning tradition) and egg casserole

Lunches: Variations of Thanksgiving (sandwiches, turkey with different sides, etc)

Dinner: Usually still full from a large lunch, but would have warmed up dishes, and I made turkey soup on Sunday.

Tuesday (emerged from a tryptophan coma)

Breakfast: Oatmeal with pumpkin seeds, sunflower seeds, slivered almonds, and honey

Lunch: Omelettes

Dinner: Last of our Thanksgiving leftovers

Wednesday

Breakfast: "Eggs in a hole" and bananas

Lunch: Almond butter and jelly sprouted sandwiches with raw milk and apples

Dinner: Chicken sausage and butternut squash soup (from freezer)

Thursday

Breakfast: "Eggs in a hole" and bananas

Lunch: Roasted Red Pepper Soup and apples

Dinner: Frozen Pizzas

Friday..... TBD

Thanksgiving week(end) is not the norm, and for our family I am not willing to change the exceptions that we all enjoy. However, now is where our routine can be lost. Processed convenience foods become appealing, because I see all of the other seasonal fun I could be having. Like most people, I can get lost in the excitement of the holidays, and daily excuse myself from the responsibilities of taking care of my health during Christmas, but this year I want to fight that tendency in myself.

We eat very healthy most of the time, but we are not super-humans without cravings and missing a love for most sugary things. My husband and I know how much better we feel when we are eating healthy, and that is our motivation to stay on track. By having a menu it makes our goal much easier, and that is how I avoid the frustration and more relaxed diet we have happening right now.

So, tomorrow is a new day, and it's not too late in the week to make a plan. Back on track. Back to nourishing our bodies well.

How are you all doing during the holidays so far?

Good Clean Fun - Pt. 2

2011-11-30T10:33:00.009-06:00

Remembering to put things away, close cabinet doors (and drawers), and screw lids on are a few of my many weaknesses. Being the day dreamer that I am, my thoughts often wander to all of the fun I could be having if I did not have to clean. Over the last couple of years I have found a system that works for me, so things are definitely improving, but I am not naturally a tidy person. A couple weeks I gave some practical ideas about how to get your house in order, and now I hope to share how to make it fun (or at least enjoyable).

1. Play Upbeat Music

Put on music you know motivates and will make you move! Do not be afraid to be ridiculous. Your kids will have so much fun with you as you sing into the broom, tap on the counters, bang pots and pans, and belt out "Respect" by Aretha Franklin.....

2. Make it into a Game

- Have a race to see who can get their tasks done the fastest.
- Turn matching socks into “Go Fish” Have one person hold up a sock they have and see who has the most. The person with the most pairs at the end wins.
- Take note of the most often left out items around your house. Make a scavenger item list, and cross out items as they are found AND put away. Person with the most amount of items crossed out at the end wins.
- “Skate” (in socks) for dust bunnies.

3. Listen to an Audio Book

Cleaning doesn’t take a whole lot of thought, and something I have done in the past to make the time more productive is listen to an audio book. Christian Audio has a different free download each month, and Amazon has many audio books available.

4. Develop Spiritual Disciplines

Another option is to use the time of cleaning for spiritual disciplines. If you struggle with making time to pray or meditate, cleaning could give you a perfect opportunity. A while ago my pastor shared the story of Brother Lawrence’s assignment to kitchen duty, which he, like most of us, had an aversion to. However, Brother Lawrence was determined “ to do everything there for the love of GOD, and with prayer, upon all occasions, for His grace to do his work well, he had found everything easy, during the fifteen years that he had been employed there.” He prayed for the people who ate off the dishes he had to wash, and counted it his joy. Since hearing this story I have written things to pray for on the top of my rubber gloves, and hung quotes and scriptures on the insides of my cabinets so I can read them as I get my tasks done.

5. Catch-Up With a Friend

Call a friend, and talk as you clean. I find I get so much done as I am chatting on the phone!

6. Use Some Smell Good

Light a candle or use essential oils. As a scent fills up my home, it makes me want to straighten and clean. My favorite motivating oils right now are Lemongrass, Orange and Clove.

7. Make it a Learning Experience

Sorting spices, silverware, toys, laundry, and other household items can be a great way to learn colors, counting, and fine motor skills.

8. Have Rewards - for You and Your Children

We haven't started giving an allowance to our kids yet, but we have found rewarding them with computer time is a great way to get them excited to help. I have also known parents to hide small treats (snacks, stickers, etc) in places they know their kids will find them while cleaning. Collect any change you may find to put towards a pedicure fund for yourself, or at least a new nail polish.

9. Focus on the Benefits

Have a hard time convincing yourself to actually start cleaning? Think about all of the fun you could be having if you did not have a messy house looming over your head! When my house gets out-of-control (and it does happen ever couple of weeks), it feels like such a burden and drags me down which is no fun at all. Once the cleaning is done, the big benefit is being able to enjoy the clean, fresh smelling house.

10. Whistle While You Work

If you can't whistle, smile. Sometimes I just have to tell myself that cleaning does not have to be miserable. Choosing to have a good attitude can make all the difference.

Besides a visit from your mother-in-law, what things have you found to motivate you to clean?

A Christmas Reminder

2011-11-28T13:12:00.009-06:00

The holidays are in full swing! I hope you all had a wonderful Thanksgiving, and were able to spend time with family and friends remembering the blessings, trials, and joys over the last year. Thank you to all of my friends and readers for your encouragement, proof reads, feedback, and ideas over the last month. In my attempt to keep God and my family first, I did not post during Thanksgiving weekend, but plan to post until December 23rd.

Like many people, I begin to stress out around Christmas. Though we have many Christ centered traditions, we still can get distracted from what is important by the commercialism all around us. I enjoy giving gifts, but also like for them to have meaning, and doing this on a budget can be overwhelming.

Friday morning I woke up, jumped online to check out sales, and immediately got caught up in the holiday shopping frenzy. My husband quickly became my (unappreciated at the time) voice of reason, and reminded me of our intention to follow through with our idea to support the Advent Conspiracy this year.

Pinterest has been an inspiration over the last few months, and has made making gifts so much easier and more fun! This year my family and I spent the weekend after Thanksgiving creating some wonderful gifts, drinking chai, and watching Christmas movies. Over the weekend we all took turns saying how fun it was to be crafting and spending time together, and I thought it was far better than playing bumper carts and standing in long lines. (I would love to share what was made; however, some of the recipients are also readers!)

My prayer for myself, my family, and my friends this year is that we would remember that Christmas is holy. May we all slow down this season, celebrate that True Love that was born in a stable, and enjoy the blessings and people we have all around us. A few years ago I stumbled upon a post by Rocks in My Dryer that has obviously stuck with me:

"Mom," he asked, "is Christmas stressful?"

I looked at him quizzically.

"I mean," he continued, in a classic example of pre-adolescent understatement, "you've just seemed a little tense lately. Is Christmas stressful for you?"

I took a deep breath, a breath I should've taken about a month ago.

No, I told him. Christmas is not stressful. Christmas is holy. People are stressful. I am stressful. I take what is lovely and, whether by accident or design, I cover it with expectations and selfishness and over-committment and who knows what else. What is lovely gets lost.

Well, not really. It's never lost. Maybe my line of vision gets skewed. Maybe my hurried heart falters. But what is lovely and precious and staggering about this most holy time? It's still there. He is still there. In the manger. In the heavens. In my fickle heart.

Definitely gives me something to think about, how about you?

Ariba! Spicy Cranberry Turkey

2011-11-21T13:34:00.009-06:00

We have been going to an evening service at church for seven years, but we recently moved to a different church to learn more about church planting, and services are in the morning. I don’t recall having a ravenous hunger that overcomes me during mid-morning sermons; however, I have had three children in seven years so my memory isn’t always reliable. The last three weeks I have emerged from church willing and ready to eat anything and everything. With my stomach growling, I have been very thankful for lunch in the slow cooker, and I am now convinced that slow cookers were invented for Sunday afternoons.

Last week I found Kalyn’s Kitchen recipe for cranberry salsa. Knowing I wanted to do something with it, but knowing I would never go for the splenda, I decided to change things up a bit. I remembered an old Weight Watchers recipe my grandma made, and decided to cook a turkey breast in the “salsa.” My version of the salsa ended up incredible and without any added sweeteners!

My stomach rumbled a tad louder (or so it seemed) during church, and I couldn't wait to get home. The meal was definitely worth the wait. My family flipped over this recipe. The end result was sweet and subtly spicy with an array of texture and flavor. I would highly recommend trying this one!

Ariba! Spicy Cranberry Sauce

Ingredients

1 large turkey breast
1 can cranberry jelly
½ green pepper, diced
1 onion, diced
4 cloves of garlic
2 jalepenos, seeded & diced
1 tsp salt

1 tsp pepper

Directions

1. Put diced onions, green pepper, garlic, and salt and pepper in bowl

2. Add cranberry jelly and stir well
3. Place raw (can be frozen) turkey breast in slow cooker
4. Spoon cranberry mixture over turkey breast
5. Cook on low for 10 hours
6. Shred turkey breast, and spoon the cranberry sauce over shredded chicken

Cost:

3 lb free-range turkey breast: $9.00
1 can organic cranberry jelly: $1.50
½ organic green pepper: $.75
1 organic onion: $.35
1 jalepeno: $.25
Garlic: $.10

Total: $11.95

(I had about 1 pound of turkey leftover and used it in soup)

Pumpkin Cream Cheese Dip

2011-11-18T07:32:00.005-06:00

There is a bagel chain near my house that has a pumpkin cream cheese spread that I used to crave. One day it occurred to me to look up a recipe to make my own, and for weeks on end I ate pumpkin cream cheese spread on everything I could. I have experimented with the recipe a couple times this fall trying to eliminate the sugar my original recipe had. A few nights ago I had a chance to try out the sugarless recipe on friends and they liked it. My kids are loving this dip, and continually asking for more "pumpkin frosting" for their apples. I hope you enjoy it as well.

Pumpkin Cream Cheese Dip (or Spread)

Ingredients

1 block (8 oz.) cream cheese, softened

¼ cup of honey
1/2 cup canned pumpkin
1 tsp. pumpkin pie spice
1 tsp. cinnamon
1 tsp. vanilla extract

Directions

- In a small bowl, beat softened cream cheese, honey, and vanilla until smooth.
- Add pumpkin and spices until well mixed.
- Refrigerate for at least an hour.
- Serve with apples, pretzels, or gingersnaps for dipping. You could also use this as a spread on bagels.

Cost:

Organic Cream Cheese (Sprouts): $1.75

Pumpkin (Target): $.60

Honey (local from co-op): $.50

Spices (Vitacost): $.15

Total: $3.00 (plus cost of whatever you serve the dip with)

Chicken Tortilla Soup

2011-11-17T07:17:00.007-06:00

Chicken tortilla soup has to be the best comfort food. In one bowl, I have memories of my Irish grandmother's chicken noodle soup joined with my favorite Mexican seasonings. This has been a great recipe for those with diet restrictions, because I can make the soup, and after it is done people can add corn, cheese, or tortillas into their individual bowl.

Turkey legs were on sale last week, so I put a frozen turkey leg in the slow cooker yesterday morning, and by dinner time the meat fell off the bone. You can use bone-in chicken or turkey legs, and they can both be frozen. If you're using frozen poultry make sure to start the slow cooker by late morning. There are so many variations to this recipe - have fun with it!

Chicken Tortilla Soup

Makes 10-12 (1) cup servings

Ingredients

1 lb of raw chicken

1 (15 ounce) can diced tomatoes

1 medium onion, diced

1 (4 ounce) can chopped green chile peppers
1 cup frozen corn (optional)
4 cloves garlic, minced
2 cups water
2 cups (or 1 can) of chicken broth
1 T cumin*
1 T chili powder*
2 tsp oregano*
1 tsp salt*
1/4 teaspoon black pepper*
1 bay leaf
2 T chopped cilantro

- You can replace all of the ingredients with an (*) with 2 T of my homemade taco seasoning recipe.

Directions

- Place chicken, tomatoes, onion, green chiles, corn (if you are using it) and garlic into slow cooker.
- Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, bay leaf, and cilantro.
- Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.

- Garnish with diced avocados, cheese, sour cream, fresh cilantro, chives and/or tortilla strips

* This soup freezes very well! If you have the extra ingredients, double the recipe, cool leftovers in fridge and then freeze.

How to make tortilla strips:

- Preheat oven to 400 degrees
- Oil both sides of the tortillas of your choice.
- Using a pizza cutter, cut the tortilla into ½ -1” strips
- Place on baking sheet, and bake 10-15 minutes (depending on type of tortilla you’re using) until crisp.

Cost:

1 lb organic chicken: $2.39

or turkey leg: $1.30

1 can organic diced tomatoes: $.89

1 can green chilis: $.69

Homemade stock: $.53

Organic onion: $.33

Seasonings (including cilantro): $.25 (best guess)

Garnishes: $1.00 (again, a guess)

Total: $6.08 (chicken) or $4.99 (turkey)

Good Clean Fun

2011-11-16T08:06:00.009-06:00

Growing up, I didn’t see my Nana often, but there was always something intriguing about my grandma. Her wrinkles, her small frame, and the way she still painted her lips, were beautiful in my young eyes. Nana was sassy, full of life, and she was a meticulous housekeeper. There are a couple things that I remember vividly in her house. One was the Bible she received after she accepted Jesus as her Savior at an elderly age, and the other was a plaque she had on her wall that said the following:

I hope my children will look back on today

And see a mother who had time to play.

There will be years for cleaning and cooking

But children grow up while we're not looking.

Dusting and scrubbing can wait 'till tomorrow

For babies grow fast we learn to our sorrow.

So quiet down cobwebs and dust go to sleep

I'm rocking my baby and babies don't keep

(adapted from “Song for a Fifth Child”

by Ruth Hulburt Hamilton)

Nana went to be with Jesus years ago, and now as I raise my own children I think of the wisdom she had hanging on her wall. Trying to find the balance between keeping a home, being a wife and mother, and pursuing interests outside of the home is difficult. Trying to not be discouraged by the endless messes of a busy life, a rambunctious toddler, or an over-committed schedule is something most of us can relate to; however, most of us also have a desire for order.

How to Get Your House in Order - While Still Having Time To Play

1. Have a Plan

Sound familiar? Having a cleaning schedule can tremendously reduce your stress level. Each day of the week tackle one area of your house. I have a daily and a weekly schedule. There are certain small chores I do everyday. In addition, I tackle one big cleaning project on each day of the week. Mondays it is the bathrooms, Tuesdays I deep clean the kitchen, Wednesdays I scrub the floors, and the list goes on. By having a plan I know that it will take me about forty-five minutes each day to keep my house presentable. Notice I didn’t say perfect.

2. Rethink Perfect

No ones house is perfect all of the time. What can you live with? For me, I like my counters to be cleared and clean. So I clean my counters several times a day, but there may be shoes piled up under the kitchen island. I must let go of this idea of perfection

3. Check Your Heart

Trying to obtain an ideally perfect home can keep someone so busy that there is no time for anything else. Aside from the busyness, it also affects quality of life. For a person obsessed with a clean house, expectations are normally high for others to do the same. I say this from experience. When expectations are not met it usually leads to resentment, and that resentment can come out sideways leading to anger and conflict within the home.

4. Ask For Help

I don’t know about you, but I find it hard to ask for help. Asking for help means admitting I can’t do and be it all. It means I may not always be on top of my game, and have it all figured out.

Enlist your children in daily chores. Hand your toddlers a non-toxic wipe, and have them wipe tables, chairs, door handles, sinks, and so on. Don’t be afraid to call on a friend to take your children for an hour or two so you can get ahead. Swapping play-date times with a friend each week could be a great way for you to have time to dance around your living room - or clean.

For a long time as a stay-at-home mom I had a hard time asking my husband for help. Eventually I would exhaust myself, and my frustration would come out on him. My husband is gracious, and he would often ask me why I didn’t just ask for help. The answer was simple: I thought I was superwoman.

5. Make Cleaning Convenient

Each one of my bathrooms has it’s own set of wipes, sprays and toilet brushes. I can easily clear my counter and wipe my sink each morning as I brush my teeth. Cleaning my toilet only takes an additional 30 seconds. My kitchen has its own set of wipes and supplies. By having easy access to cleaning products and supplies, I don’t spend time hauling things from room-to-room.

6. Clear Clutter

Make a time each week to de-clutter an area of your home, and set a goal for yourself to get rid of a set number of items. Start off with a small goal, like cleaning out one kitchen drawer a week, and as the weeks go on set bigger goals. The less stuff you have the less you have to worry about finding a home for, and then you are not trying to clean around clutter.

7. Know When to Throw in the Towel

Listen for ques from your family. Does your husband get nagged for his lack of meeting your expectations? Do your children talk about how much mommy cleans, become whiny/clingy when you are tackling one of your lists, or are your kids acting out from lack of attention. These may all be signs that the cleaning needs to be set aside for a while to enjoy the people you know you are working for.

I feel like most of us could admit that we find ourselves weak in some of these areas at times. There are many times (in a day) that my house is out-of-order, but I have to prioritize my time. My prayer is that we are gracious with ourselves and others in our efforts to work, serve, love and play.

Green Beans & Toasted Almonds

2011-11-16T07:13:00.006-06:00

For the most part, I don't have a problem getting my kids to eat vegetables. My husband is a totally different story. To get Brandon to eat vegetables once-a-day I have to be very creative. So, imagine my surprise when this insanely easy green bean recipe got rave reviews from not only my husband but all of my children as well!

Green Beans with Toasted Almonds

Ingredients:
1 lb frozen green beans
2 T butter

2 cloves of garlic

¾ cup slivered almonds
½ tsp salt (optional)
¼ tsp pepper (optional)

Directions
- Preheat oven to 400 degrees. I used a convection oven on the “Toast” setting.
- Put frozen green beans, butter, garlic, and salt and pepper into a deep frying pan or

skillet over medium heat. beans will take about 5-7 minutes to cook.

- As beans are cooking, spread slivered almonds over a small baking dish. Place in conventional or convection oven. Move every so often to make sure all almond pieces get toasted.
- Once almonds are toasted add them to the frying pan/skillet and stir well. Cook until the green beans reach the tenderness you like (we like crispier vegetables). Enjoy!

Quote From the Dinner Table:
“The almonds are almost as good as bacon!” - Brandon

Cost:
Organic Green Beans (Costco): $1.20/lb
Organic Butter (Sprouts or Costco): $.25
Slivered Almonds (Costco): $.75
Seasonings (Garlic - Costco, Spices): $.10
Total: $2.30

Menu: Week 3

2011-11-15T15:48:00.005-06:00

Summary of Last Week:

Meals all happened according to plan - I love when that happens! I ended up spending another $18.43 on a few items I needed from Kroger, water, and on snacks for a get together I am hosting.

Total for last week: $91.32
Total for (2) weeks: $250.13 ($.13 over my food budget goal - but still great!)

Menu: Week 3

Wednesday:
(B) Hard Boiled Eggs, Pineapple, & Coconut Dip
(L) Kids: Sunflower seed butter sandwiches, broccoli with dressing, & apples, Adults: Roasted Red Pepper Soup
(D) Slow Cooker Tortilla Turkey Soup with Homemade Tortillas

Thursday:
(B) Spinach & Cheese Omelettes
(L) Sprouted Whole Wheat Tortillas with Chicken & Avocados,
(D) Fiesta Black Bean Soup

Friday:
(B) Scrambled Eggs & Breakfast Sausage
(L) Fiesta Black Bean Soup
(D) Paleo Pizza

Saturday:
(B) Almond Griddle Cakes
(L) Sprouted Wheat Chicken Quesadillas
(D) Arroz con Pollo (rice will be made separately)

Sunday:
(B) (OPEN)
(L) Cranberry Turkey Breast & Green Beans with Almonds
(D) Italian Sausage with Spaghetti Squash

Monday:
(B) Pumpkin Pie Oatmeal (again, my kids beg)
(L) Hard Boiled Eggs, Cheese, Pears, Celery & Nut Butter
(D) Broccoli Soup

Tuesday:
(B) Pumpkin Pie Oatmeal
(L) Omelette “Muffins”
(D) (Shredded Beef) Taco Tuesday!

Snacks: fuji apples with pumpkin (yes, more pumpkin) cream cheese dip, cantelope, baked cinnamon & coconut sap almonds (yet to try recipe - we will see if they’re kid approved)

I will also be purchasing our turkey this week. Sprouts has free-range turkeys for $1.49/lb. We are doing all of the cooking for Thanksgiving Day, so there is a separate budget for Turkey Day.

Non-Toxic Homemade Cleaning Wipes

2011-11-14T07:00:00.004-06:00

When I cleared our house of toxic cleaning products five-years-ago, I thought the conveniences I had grown accustomed to were forever gone. We used to go through 2-3 rolls of paper towels a week, countless napkins, and I never thought twice about using Clorox wipes.

Switching to non-toxic products made me think outside of the box, and I began to look for inexpensive and environmentally responsible ways to keep my house clean. A friend introduced me to flour sack towels, and I more recently switched many of my cleaning towels over to microfiber cloths.

Microfiber cloths are amazing! They are lint free (so they are great for mirrors), absorb a lot of water, and 36 of them are $16 at Costco. I cut half of the towels into quarters, put them in containers and poured in my own wipe solution. The end result is inexpensive, convenient, and non-toxic wipes that you are not concerned about your children touching.

What you will need:

- 12” Microfiber square towels before cutting, or 6” square wipe after
- A pair of sharp scissors

- Containers with lids (Old wipe containers work great)

- Vinegar
- Baking Soda
- Rubbing Alcohol

- Essential Oils (tea tree, orange, lemon, clove, lavender, etc)
- A large mixing bowl
- Measuring spoons and cups

Basic Preparation of Wipe Holder (if You’re Not Going to Add Solution)

1. Gather microfiber cloths.	2. Lay cloth flat. (Mine had a line right down the center to make it easy on me)	3. Cut cloth in half.	4. Cut cloths in half again. (I then washed and dried to get the fuzzies off of the cloths)
5. Get an old container with a lid (I used an old wipe container)	6. Break off the dispenser tabs in the lid.	7. Stuff cloths to see how many fit (I fit 18 into mine)	8. Put lid the lid on.

Cleaning Solutions

Homemade Disinfectant Wipe Recipe:

1.5 cups of vinegar
1.5 cups of water

2 T baking soda
2 T Dr. Bronner’s Castile Soap

20-30 drops of essential oils

Homemade Window & Mirror Recipe
(this is an excellent streak-free recipe!)

1 cup of vinegar
1 cup of rubbing alcohol
1 water

Directions for Making Non-Toxic Cleaning Wipes

1. Get (or Empty) Containers	2. Gather Ingredients	3. Put Cloths in Bowl
4. In separate mixing bowl, mix ingredients together. It will foam when you add the baking soda. Stir well & quickly pour into the cloth bowl.	5. Squeeze the cloths with your hands until all of the cloths are slightly damp, but that cannot be wrung out.	6. Put the cloths into designated containers.

I have a bucket for used cloths next to my washer. Once the containers are empty I wash the cloths with ½ cup washing soda, 1/2 cup borax, and 10 drops of tea tree oil.

Cost:

Towels: $16 (will last a very long time)

Disinfectant Solution (per container):
Vinegar: $.25
Dr. Bronner’s: $.15 (best guess)
Essential Oils: $.25 (again, best guess)
Total: $.65

Window & Mirror Solution (per container):
Vinegar: $.25
Alcohol: $.25
Total: $.50

Initial Cost (per container)
18 Cloths: $1.80
Solution: $.65
Total: $2.45 (about $1 less than store bought wipes - the first time. After the initial towel investment, it will cost $.50-$.65/container!)

A Well Stocked Fridge & What to Do With It

2011-11-12T11:00:00.008-06:00

A kitchen filled with fresh, unprocessed foods tends to look a bit different. Unless a whole foods cook stocks up with a lot of dried goods or cans their food, usually their pantries look pretty bare. The day-or-two leading up to grocery shopping can also leave their fridge stark. I had grown used to the emptiness that happens by the end of the week, but then this last Tuesday a friend came over and asked to see how we eat. As I poked around my cabinets, and fridge I realized that it looked like we don't eat. So, I thought I would share my before and after pictures on the blog.

Fridge: Before and After

Drawers were not this empty, but I wanted to share a great tip. Line your produce drawers with half of a paper bag to absorb moisture and smells. This also makes for very easy clean-up.

Drawers well stocked for the week.

Pantry Spaces

There's nothing that really stands out, right? A majority of our food is in the produce drawers, and then we obviously have our meat in the freezer and fridge. Knowing what to do with the produce, meat and other dried foods is challenge. While I am working on getting recipes up as fast as I can, here our some other great blogs with recipes with fresh foods:

Clean Eating Magazine

(a favorite of mine)

Roasted Red Pepper Walnut Hummus

2011-11-11T14:10:00.004-06:00

There are a lot of things I will gladly share with people, but when it comes to my food I really struggle with having an open hand. I’m not talking about the food in my house, but rather the food on my plate. Most moms can probably relate.

The first time I made hummus I used one-and-a-half pounds of dried chickpeas, and ended up with seven pounds of the dip. Seven pounds of hummus is a lot, and when I revealed the heaping container to Brandon he so kindly told me he doesn’t like hummus. In that moment I was okay with anyone eating off of my plate, including my toddlers. I thought I would get sick of it by the time that batch was gone, but I didn’t, and I still frequently make hummus.

I have already posted my hummus recipe using chickpeas, but here is a new family favorite using walnuts. Make sure if you try this that you soak the walnuts (preferably in filtered water) for at least 4 hours. This helps to get them soft, and to break down the phytates.

Roasted Red Pepper Walnut Hummus
Makes about 24 oz.

3 cups of dried walnut halves, soaked & drained (will end up swelling to about 4 cups)

1 tsp of ground cumin
¼ - ½ tsp salt
¼ tsp cayenne pepper
8 oz of roasted red peppers (home roasted or jarred)
2 garlic cloves
3 T walnut (or olive) oil
1 T lemon juice

Directions:

- Place walnuts, cumin, salt, and cayenne pepper in blender or food processor until the walnuts are finely ground
- Add peppers, garlic, olive oil, and lemon juice until it becomes the consistency of hummus. Depending on how it blends, you may want to add a bit more oil to get a smoother consistency
- Serve with carrots, bell peppers, cucumber slices, celery, spread on tomato slices, or any bread, pita, or crackers of choice.

Cost:

Walnuts (Costco): $3
Roasted Red Peppers (Costco): $2
Organic Olive Oil (Costco): $.05 (?)
Spices (Vitacost): $.15
Lemon juice (Vitacost): $.15

Total: $5.35 (Sabra brand hummus averages around $3 for 8oz)

Variations:

Artichoke Hummus
- Replace red peppers with 12 oz of artichoke hearts, and the cumin for 1 tsp of sweet paprika

Cilantro Hummus
- Substitute red peppers for ¼ cup of fresh cilantro.

Orange Hummus

- Substitute red peppers for ⅓ tsp of orange zest, and ¼ cup of orange juice

In any of these recipes you can replace the 3 cups of walnuts with 2 cups of chickpeas

Learning to Abide

2011-11-10T07:43:00.006-06:00

How often do we, as women, find our identity in the works of our hands? How often do we scheme and plan instead of pray? The Lord cares for us,our children, and our families more than we ever could. Yet, we find it hard to rest and enjoy the blessings of being a woman.

A blog I really enjoy, Confessions of a Homeschooler, made a list of "Super Mom" vs. "Abiding Mom." Over the last year this list has continually checked my motivations, the sources of my frustration, and where I am placing my hope. I pray that we all would learn to abide, and experience the joy of the calling of motherhood.

Super Mom	Abiding Mom
Does	Is (Psalm 46:10)
Tries to impress others	Pleases the Lord (Eph. 5:10,Proverbs 29:25)
Is controlled by an agenda(curriculum, schedule, etc)	Is controlled by the Holy Spirit: (Gal. 5:22-26) (Uses curriculum & schedules as tools for orderliness so she's more free to follow the spirit)
Her self worth is found in her accomplishments (clean house, perfect kids, the perfect bulletin boards, etc.)	Her self worth is found in an accurate view of who she is in Christ Jesus (Eph 2:10)
Her peace is found in the “perfect” environment	Her peace is found in Jesus in the midst of any storm (Is 26:3)
She is discouraged by failure	Failure reminds her that God's strength is made perfect in weakness (2 Cor. 12:9-10)
She expects perfection from herself and others	She practices grace with herself and others (Eph 4:32)
She teaches her kids to be good	She teaches her kids to be Godly (Proverbs 22:6)
She is frustrated with her lack of spiritual fruit	She abides in Christ and bears much fruit (John 15:5)
She does things with her children	She builds a relationship with her children (Deut 6:6-7)
Her perspective is based on what is seen	Her perspective is based on what is unseen (Col 3:2)
She chooses quantity of activities	She chooses the most excellent Way (I Cor 13)

Printable Version

Organic Savings

2011-11-09T11:22:00.005-06:00

This is by no means an exhaustive list, but I thought I would gather coupon sites, money saving blogs, and manufacturers that offer coupons into one place. They are listed alphabetically, and I will add more as I find them!

Websites with coupons:

Coupons.com

Health E Savers

Mambo Sprouts (the will also mail you a coupon book 4/year)

Smartsource

Surviving the Stores (price matches ads and coupons for many natural grocers)

Vitacost (my go to website for supplements, hygiene and home care. If you register through this link you get an instant $10 coupon to use, and they frequently have coupons and deals happening.)

Blogs that feature organic coupons and deals:

Couponing 101

Money Saving Mom

The Thrifty Mama (wonderful section dedicated to natural & organic products)

Your Green Helper (excellent blog focusing on saving money while being green)

Manufacturers websites with coupons (for many you have to sign up for the newsletter):

Coleman Natural ($5 coupon for taking a survey)

Costco (have to be a member & then mailed)

Dreamfields

Earthbound Farm

Earth’s Best Organic Baby Food

Do you have any other online sources you turn to save money on organic and natural products?

Butternut Squash Soup

2011-11-09T07:25:00.004-06:00

People normally detest or love pureed soups, and most of the time it is an issue with texture. When it comes to food, I am definitely a texture person. Puddings and creme filled pastries freak me out. I used to love guacomole, but not care for avocados. My list could go on, but one meal I really enjoy is butternut squash soup. This recipe is incredibly filling, nutritious, and when squash is in season it is very inexpensive to make. My entire family loves this soup, and my oldest son says, "It's like warm applesauce for dinner." While it's not sweet like applesauce, I am more than okay with that statement if it means him eating a bowl full of vegetables.

Roasted Butternut Squash Soup

1 large butternut squash, peeled, seeds removed and cubed
2 medium sweet potatoes, peeled & cubed

2 large carrots, sliced

2 stalks of celery
3 cloves of garlic
1 large onion, diced

2 T butter
½ tsp ground ginger
1 jalapeno, seeded and diced
1 box (or 4 cups) chicken stock
¼ teaspoon of ground black pepper
Salt to taste (optional)

- Preheat oven to 400 degrees.
- Place squash and pototoes in a 9x13 Pyrex, and spray with olive oil until vegetables are well coated.
- Let cook 40-45 minutes until squash is very tender, and stir every 20 minutes.
- While squash and potatoes are cooking, put butter, onion, carrots, and garlic in a large stock pock, and cook on medium heat until carrots are tender and onions are transparent.
- Add ginger, diced jalepeno, chicken stock, ground black pepper, and optional salt to stock pot.
- Once squash and potatoes are done add them to the broth, and let cook for 20 minutes.
- Puree with a handheld immersion blender or in batches in a regular blender.
- You can add red pepper flakes (I recommend), chives, or a dollop of sour cream before serving. Enjoy on it’s own, or serve whole wheat crusted bread.

This makes a lot of soup! Once the leftovers are cooled, I freeze them, and it makes for an easy meal later.

Cost:

Organic Butternut Squash (Sprouts): $3.57

Organic Carrots (Costco): $.50

Organic Celery (Kroger): $.25

Organic Onion (Sprouts): $.33

Jalapeno (Sprouts): $.25

Chicken Stock (homemade): Free

Spices (Vitacost): approx. $.15

Total: $5.05 ($2.52 for 2 meals - minus toppings of choice and optional bread)

Menu: Week 2

2011-11-08T14:24:00.007-06:00

Summary of Last Week:

All meals were cooked according to plan. Except one. On Saturday I put the roast in the slow cooker at 11 a.m., and at 5:30 it wouldn't shred. I waited until 6:00 and it still wouldn't shred. By 6:45 we were all super hungry, and the roast fought me. Brandon called it, I protested, and he ordered pizza. Squeals filled the house, because take-out pizza is pretty rare around here (unless we are in Chicago and then all bets are off). In my maturity I pouted, ate salad, smelled the pizza, took my heavy-duty digestive enzymes, and ate a piece. The roast cooked another few hours, and we ate it after church on Sunday.

Unplanned for Pizza: $12.00

Total for Last week: $158.81 (this included all meals, pizza, my stock-up on nuts, some organic condensed milk I bought on clearance for the holidays, and the gallons of water for drinking and cooking)

Wednesday

(B) Omelettes

(L) Smoothies

(D) Beef Stew (will use beef from Italian beefs on Saturday)

Thursday

(B) Pumpkin Pie Oatmeal (my kids are addicted)

(L) Hard Boiled Eggs, Cheese Stick, Carrots & Sunflower Seed Butter, Pears

(D) Butternut Squash Soup (already made, in freezer)

Friday

(B) Pumpkin Pie Oatmeal

(L) Chicken Sausage, Cheese stick, Carrots & Walnut Hummus

(D) Chicken Salad Sandwiched between Romaine Leaves*

Saturday

(B) Scrambled Eggs & Breakfast Chicken Sausage

(L) Peanut Butter & Jelly on Sprouted Bread & Carrots (kids)

(D) Chili

Sunday

(B) Open

(L) Chicken Salad Sandwiched between Romaine Leaves*

(D) Bacon Cheeseburgers (served w/out bun) with Avocado & a Salad

Monday

(B) Egg bake

(L) Chili

(D) Sun Dried Tomato Chicken & Spaghetti Squash

Tuesday

(B) Egg Bake

(L) Roasted Red Pepper Soup with Sprouted Grilled Cheese Sandwich (kids)

(D) Taco Tuesday!

Snacks: Walnut Hummus with Carrots, Pears*, Apples*, & Pineapple*

* - on sale at Sprouts

From Surviving the Stores

Sprouts Weekly Sale Papers and Coupons

- I will be using the Cascadian Farms coupons for fruits and vegetables

- Pineapples are on the clean list, so I will be buying a few pineapples

- Organic apples and pears are also a great deal.

- Organic butternut squash is on sale. This weekend a large batch of Butternut Squash Soup will be filling my freezer. Cubed butternut squash also freezes very well.

Total Spent:

Sprouts: $72.89

Here are some of the great deals I got at Sprouts:

Organic, free-range butter - 2 lbs/$7

3lb free-range turkey breast - $2.99/lb

6 free-range turkey legs - $1.49/lb

4 lbs of organic pears - $1.29/lb

6 lbs of organic butternut squash - $.99/lb

11 lbs of organic apples (making applesauce) - $1.29

3 pineapples - $.99/each

Cut an Onion Without Tears

2011-11-08T07:51:00.012-06:00

Most of the time I weigh the pros, cons, and risks involved in decisions. However, when it comes to cutting onions caution was shed at the thought of uncontrollable tears. Until two months ago I cut onions with my eyes closed. You read that right. With the handle of a large butcher knife in my right hand, and my left hand on top of the blade, I would just haphazardly cut an onion until it resembled something close to my goal. My husband was aware of my foolishness, and stood like a guard dog in the kitchen if he knew the menu plans.

Luckily, we never had an ER visit, or even a cut finger, due to my absurdity. While visiting our family in Chicago, a family friend (who happens to be a chef) came over to the house to prepare a meal. I jumped on the opportunity to help him cook. After a disastrous coughing spell while cutting banana peppers, the sweet man potentially saved me from cutting off my finger tips.

Even if you cut onions with your eyes wide open, these tips will help you to do so without tears, and give you perfectly sliced and diced onions. Without tears! Yes, I said it twice, because I am that excited.

Before we get started:

1. The "hairy" end of the onion is called the basal plate. The flaky skin is called the tunic, and the "layers" are called scales.

2. When you cut off the basal plate it releases an enzyme into the onion. That enzyme releases into the rest of the onion creating a gas, and that gas combines with liquid makes an acid. Acid in your eyes makes you cry. Don't cut off the basal plate.

3. Use sharp knives. Sharp knives cut through the potential acids, while dull knives crush the acids.

4. If you are still worried spray your cutting board with vinegar. Vinegar neutralizes the acids. Another great tip is to put the onion in the freezer 10-15 minutes before cutting; however, you should be fine if you cut your onion in the following way and use sharp knives.

(Click to Enlarge)

How to Cut an Onion

To Slice:

1. Get cutting board, butcher knife, paring knife, and an onion

2. The "hairy" end of the onion - do not cut off!

3. Tip of onion

4. Cut off tip of onion with the butcher knife

5.& 6. Cut onion in half from root to tip with the butcher knife

7. Peel back tunic and the first scale

8. Notice the ridges in the onion

9. Place paring knife on closest ridge towards cutting board. Cut into the ridge towards the center of the onion. Move to the next ridge, and again cut towards the center of the onion. Keep going until you have cut into all ridges around the onion.

10. Once all ridges have been cut (like seen in the picture) cut off the root.

11. & 12. Separate the slices of onion with hands.

To Dice (Get to Step 12 in the slicing instructions):

13. Rotate the onion 90 degrees

14. Make small cuts perpendicular to your ridge cuts until you get to the basal plate (or the end of your ridge cuts)

You are done, and your mascara should still be on your lashes!

Have you found any other tricks that help stop the water works while cutting an onion? Leave a comment or come talk about it with the Frugal Wellness community on Facebook.

Fajitas - with the Chicken

2011-11-07T13:49:00.008-06:00

My junior and senior year of high school I worked at McDonald’s. While I worked at McD’s I was usually stationed in the drive-thru. From time-to-time we had pranksters come through and try to be funny through the speaker. Sometimes it would crack me up and give me inspiration.

Inspiration led to some obnoxious drive-thru behavior on my part. One restaurant I did like was Taco Bell (I know, I know). I used to go through drive-thrus and make weird requests just to hear the pause. A favorite request of mine was a chicken fajita minus the chicken with extra cheese. Sure enough a long dialogue would happen, and I would have to drive to the window to finish placing my order while trying to keep a straight face.

Now that most of those childish behaviors are behind me, and I now avoid Taco Bell, I have learned to make some pretty great tasting chicken fajitas with the chicken. Chicken fajitas are such an easy, versatile meal, and they take very little time to make. This recipe is also a great way to use leftover chicken.

Chicken Fajita Recipe

Makes 16 fajitas

2 boneless chicken breasts, cut into 1 inch strips

(or already cooked bone-in breasts, shredded)
1 bell pepper, sliced

1 onion, sliced

3 cloves garlic, minced

2 T taco seasoning
2 T cooking oil, divided (recommend oil with a high smoke point - like avocado or coconut oil)

- Place bell pepper, onion, and garlic in large frying pan with 1 T of oil, and put the temperature of the burner to medium heat. Cook until onions are transparent.

Directions for raw chicken tenders:

- Place the raw tenders and seasoning in a bowl to coat. It is best to let the chicken sit for at least an hour, but is not totally necessary.

- Put 1 T of oil and the raw chicken tenders in a separate frying pan, and cook on medium-low heat until the chicken is fully cooked and slightly browned.

- Once chicken is cooked add to the pepper, onions and garlic and mix well.

Directions for shredded, cooked chicken:
- Add the shredded chicken to the pepper, onion, and garlic mix as you start to see the onions turning transparent.
- Add taco seasonings to pan along with ¼ cup of water.
- Cover deep frying pan with a lid, and let simmer for 10 minutes to allow the seasonings to absorb

Serving Suggestions:
- Place in whole wheat, corn or flour tortillas. A grain-free option is to try using romaine lettuce leaves in place of the tortillas. The romaine leaves add a very fresh taste to the recipe, and kids think it is fun.
- Serve with slived avocados, cheese, sour cream, salsa, fresh diced cilantro, or pineapples!
- Enjoy!

Cost:

Rosie's Organic Chicken Breasts (Sprouts): $6

Onion: $.33

Organic Bell Pepper: $1.50

Avocado: $.50

Total: $8.33 (Far cheaper than my old Taco Bell visits at $.52 per serving - not including any toppings or wraps you may want)

Rave: Misto Oil Sprayer

2011-11-07T07:11:00.005-06:00

LIke most people who spend a lot of time cooking, I love kitchen gadgets. I dream of attachments to the KitchenAid Mixer I don’t have, and infomercials are not good for hearts trying to not covet. A kitchen gadget I do have, and love is the Misto Stainless Steel Oil sprayer. This sprayer has replaced any need for Pam, and I’m able to fill it with my own favorite organic oils. Amazon carries the oil mister, but I have often seen them at Ross, and purchase them there for $5.99.

I have two different Mistos. One is in my kitchen, and one is in my bathroom. For a while now I have been using grapeseed oil as a body moisturizer, and the Misto makes it easy to store and use the oil after showers. The sprayer keeps me from having to pour oil in my hand, and then manage to try to spread it around without dripping oil everywhere.

Misto does make a few variations of the sprayer though. One of the variations of the oil mister is aluminum, and I try to avoid aluminum at all costs. The packaging on the Misto will say whether or not you are buying the stainless steel or aluminum bottle.

The Misto is very simple to use. You take off the pump top, unscrew the sprayer, pour your oil of choice in until it is halfway full, screw the lid back on, and put the pump top back on. Then pump the lid 8-10 times and you are ready to spray pans - or self. Convenient and easy!

What are some the kitchen gadgets that make your life easier or just plain fun to use? Leave a comment or come talk with the Frugal Wellness community on Facebook!

Spicing Things Up

2011-11-06T12:50:00.007-06:00

Too much of my time was spent yesterday trying set up a Frugal Wellness Facebook page, figuring out the pros and cons of a Facebook group and page, and then trying to eliminate the confusion by switching between the two so much. For those of you that experienced the Facebook blow-up with me, thank you. Your patience with my computer ignorance is much appreciated.

During the Facebook shuffle a question was asked about where to buy good herbs, what goes well together, and how to store them. Figuring out what works together is tough. If you try it in the middle of cooking and ruin a recipe it is maddening, and sampling dried herbs doesn’t develop the true flavors and is just icky.

Most of my seasonings are purchased from Vitacost. I am blessed to have several local friends that split the cost of these herbs with me; however, if I didn't I would slowly build up my stash and freeze the stash I wasn’t using. Compare the prices of the small McCormick jars to an entire pound of Starwest, and you will see what a deal these herbs are. Organic consumer talks about the fumigation of conventionally grown herbs in America, and it is definitely worth a read.

I have already shared my taco seasoning recipe, so today I will share a couple other mixes I turn to. It took a lot of coaxing (not really), but included in this post is my husband’s delicious barbecue rub. There are great savings in making your own blends, and you know exactly what is going into the mix. This is also a great way to learn what spices go well together.

Homemade Seasoning Blends

Italian Herb Blend

2 T basil
2 T marjoram

2 T oregano
2 T rosemary

2 T thyme
2 T sage

Optional:
1 T salt
1 T garlic
1 T red pepper flakes

Mix all ingredients together, and store in an airtight container

(I use this in spaghetti sauces, on squashes, and quite a bit of it on spaghetti squash.)

Mexican Seasoning Blend

4 T chili powder
2 T onion powder
1 T ground cumin
1 T sweet paprika
1 T garlic powder
1 T sea salt
2 tsp oregano
1 tsp cayenne pepper
1 tsp pepper

Mix all ingredients together, and store in an airtight container.

(I use this on vegetables, when making fajitas, or in any recipe I am looking for a bit of kick.)

Moroccan Spice Rub

2 T ground nutmeg

2 T ground cumin

2 T ground coriander

2 tsp allspice

2 tsp ground ginger

1 tsp cayenne pepper

1.5 tsp cinnamon

Mix all ingredients together, and store in an airtight container.

(This is one of my favorite blends to use on chicken. So savory, and has a kid-approved kick to it.)

Brandon’s Not-So-Secret Barbecue Rub

2 T sucanat (or you could use brown sugar or turbinado)

1 T sea salt

1 T garlic powder

1 T oregano

1T pepper

1 tsp chili powder

1 tsp sweet paprika

1 tsp onion powder

Mix all ingredients together, and store in an airtight container.

(6-8 hours before cooking, rub into raw meat of choice. If you have a hard time getting it to stick do a very light coating of mustard. The sugars and salt help to tenderize the meat)

What are some of your favorite blends? Leave a comment or come talk with the Frugal Wellness community on Facebook!

The Weekend Egg Bake

2011-11-05T11:05:00.011-06:00

Does the word "casserole" bother anyone else? Maybe it is because I am from the North that the word bothers me, but I suppose the wonderfully hospitable Southerners know a thing or two about casseroles themselves. I am sorry if I offend anyone, but "casserole" makes me think of goulash and elderly people. Then there was the option of calling this recipe a "souffle," but that felt far too advanced for my cooking. So "bake" it is.

Egg bakes have been a huge timer saver for our family! If you are like me, and not a morning person, you will find this egg recipe a convenient way to feed your family a healthy protein and vegetable packed breakfast in the midst of brain fog (or the hustle of getting out of the door). I usually will make the egg bake on the weekends, and alternate mornings I serve it with a precooked oatmeal, smoothies, or hard boiled eggs and fruit salad. Make-ahead breakfasts are one of the only ways that we consistently start our day off well.

Egg Bake Recipe:

18 eggs

1 cup of milk

1/2 large onion, diced

2 cloves of garlic

Here's where it gets fun, choose any of the following:

Meat of choice:

4 oz bacon, chopped

8 oz breakfast sausage

8 oz of diced ham (recommend hormone/antibiotic free if you have access)

Vegetables your family may like:

3 cups of fresh spinach

1 large sweet (or baking) potato, grated

1 large diced tomatoes

1 cup sliced mushrooms

4 stalks of asparagus

1 large zucchini, diced

1 cup broccoli, chopped

1/2 green pepper, diced

or anything else your family make like!

Salt

Pepper

Directions:

- Preheat oven to 350 degrees. Grease a 9x13 Pyrex dish

- In a large frying pan start cooking your breakfast meat of choice, diced onion, squashes and grated potatoes (if using).

- As meat mixture is cooking cut up other vegetables and add to pan as you are finished cutting.

- If your meat is rendering fat do not worry about adding any other oils, but if you're using lean meats go ahead and add a tad of butter or olive oil.

- Continue to cook on medium heat, and watch for condensation from vegetables.

- Cook until meat is done, and vegetables are tender-slightly firm (they will cook more while in oven). If there is too much water from squashes or tomatoes drain from the pan.

- While meat and vegetables are cooking scramble 18 eggs and milk in a large mixing bowl.

- Pour meat and vegetables into Pyrex. Pour scrambled eggs over meat and vegetables.

- Put in oven for 35-40 minutes or until the bake is firm (does not jiggle)

- Optional toppings: cheese, sour cream, salsa or whatever else your family likes

If you are planning to reheat (this reheats very well):

- Do not put optional toppings directly on the casserole. It will become soggy or the cheese gets funky.

- Cut how ever many pieces you need each morning and warm in an oven or toaster oven.

- Add optional toppings.

Cost:

18 organic eggs (Costco): $4.50

Breakfast meat (Sausage or bacon): $2.50

Spinach: $1

Other veggies: $1

Oil/seasonings: $.25

Total: $9.25

3 breakfasts for our family = $3.08/meal

Do you have more time saving breakfast ideas? Leave a comment or join the Frugal Wellness community on Facebook.

How the Granola Got Put in the Niccola

2011-11-04T18:25:00.012-06:00

In September I began to feel a heart tug towards blogging again. The Lord has brought me the people and resources that I have needed, and then the desire to share what I have learned with others. My husband so sweetly reminded me during this time what an "unlikely candidate" I was to be doing what I'm doing within our home. That may sound mean, but it is more true than what many may believe.

I grew up moving around, living with different people, and eventually found myself in a wonderful foster family at the age of sixteen. I became a Christian when I was seventeen, and my life forever changed. At the age of twenty-one my boyfriend proposed. Soon after getting married we became pregnant with our oldest son. The reality that I was going to be a mom changed my life once again. Wrapping my mind around becoming a wife and mother was hard enough, but a stay-at-home wife and a home educating mother seemed unfathomable. God's plan was perfect.

During my pregnancy God began to bring so many beautiful people into my life to prepare me for motherhood. The Lord used my midwifery apprenticeship and the choice to home birth to open the door to the holistic community. Within the "crunchy" community I learned a lot about nutrition, baby care, breastfeeding, non-toxic cleaning products, and so on. My inquisitive nature lead to a deep desire to research, and later my certification as a doula and childbirth educator. While I admit that the pendulum swung too far away from mainstream practices, it was a great season for me to press into what the Lord was teaching me.

My loving husband was a great balance for me during this time, and he has continually challenged me to pray and ask God for wisdom on whether or not to make certain changes in our lives. There have been times I have been supercharged to do things, but it was not a right fit for our family. The Lord was faithful to teach and lead as we were faced with decisions.

The path that got me where I am today was rough, and I wanted people reading Frugal Wellness to know more about who I really am. I am still figuring out what it looks like to wear my many hats, but God is gracious. There are days it feels like I'm fumbling through everything I attempt, and there are still days my kids eat hot dogs for dinner.

Starting today I will blog about a variety of topics. Up to this point I have focused on just getting information out, but have not shared much of myself or the other parts of my life. While health is one of my passions, it is far from being my only passion. My heart is to share about my joy, struggles, and victories as a wife, mom, teacher and steward depending on Christ.

Grain-Free Granola

2011-11-02T18:40:00.005-06:00

A sweet friend shared this recipe with me when I first started learning about the Paleo lifestyle. There needs to be a warning on this recipe! My children love it, and while the servings are small this is a snack that packs a big nutritional punch. It is addicting, but oh so good for you!

Grain-Free Granola
(Makes 28 (1/4) cup servings)

- 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, chopped walnuts, chopped pecans, and sunflower seeds; you can use whatever you want, but slivered almonds and pumpkin seeds help to give it the same consistency as the granola you may be used to)
- 1/3 cup honey or maple syrup
- 1/3 cup Paleo-friendly oil (I use coconut oil)
- 2 tsp vanilla
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1 cup raisins (optional)
- 1 cup shredded unsweetened coconut

- Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool.
- Toss nuts and seeds in mixture to get everything covered.
- Mix in raisins and coconut, and enjoy!

This recipe is very versatile. I have added cocoa nibs, raisins, craisins, other dried fruits, pumpkin pie spices, and many other things. Don’t be afraid to change it up!

Here comes what could be scary for many....

Cost:

Almonds (slivered, bought at Costco): $1.25
Raw & Organic Pumpkin Seeds (Kroger $2.39/lb): $1.20
Raw & Organic Sunflower Seeds (Kroger $1.79/lb): $.90
Pecans: $1.50
Walnuts: $1.50
Honey: $1
Coconut oil: $1.25
Unsweetened, Organic Coconut (Sprouts during gluten-free sale) $1.00

Total: $9.60 ($.34/serving)

…... but don’t let the cost scare you! Compare what you pay for those supposedly good for you granola bars from the store. Many of those have high fructose corn syrup, added sugar, and aren’t packed with organic nuts, seeds and coconut oil. The cost isn’t that different, but the health benefits are.

Soaked Oats

2011-11-02T09:29:00.010-06:00

My husband laughs at me often, because I frequently break out singing oldies. Not just any oldies though, mostly Motown. A tad too often "Stayin' Alive" by the Bee Gees goes through my head, and I fill in "Stayin' Alive" with whatever random thing I am doing. Yesterday morning was no exception. As I'm making the kids their pumpkin pie oatmeal, I start singing:

"Whether you're a brother or whether you're a mother,

You're cookin' your oats, you're cookin' your oats.

Feel the city breakin', and everybody shakin', people,

Cookin' your oats, cookin' your oats.

Ah, ah, ah, ah, cookin' your oats, cookin' your oats,

Ah, ah, ah, ah, cookin' your o-o-o-o-o-ats!!!"

Now that you all have some insight to my kitchen survival techniques (yes, "I will survive" is running through my head), I will share how I prepare the oatmeal I do make. While you're not sprouting these oats, soaking helps break down the phytic acids. By soaking oats it makes them more digestible, and allows your body to absorb more of the nutrients from the grains. While it is an extra step the night before, it makes the oats cook in under five minutes the next morning. Five minutes is doable for most busy people.

Ingredients for Soaking:

4 cups of oats, rolled or steel-cut

4 cups of warm (aroun

d 110 degrees) filtered water

4 T whey or lemon juice

Ingredients for Cooking:

2-4 cups of boiling water

Salt (optional)

Fruit, nuts, milk - whatever extras you like in your oatmeal

Sweetener of your choice (we use honey)

- Combine all ingredients in the pot you will cook them in the next morning. Stir.

- Let sit a minimum of 7 hours but up to 24 hours is best. (I try to remember as I'm making lunch the day before I need them)

- On the morning you are making the oats add 2-4 more cups of boiling water (this depends on preference) with an optional pinch of salt and stir.

- Add in whatever else you like in your oatmeal.

If you are using an oatmeal recipe, like Pumpkin Pie Oatmeal, do not add more water in the morning. I still add the full amount of liquid that other recipes call for, but that is an issue of your consistency preference.

What's My Deal With Grains?

2011-11-01T19:06:00.009-06:00

The paleo diet, going grain or gluten-free, and using sprouted grains are diet and lifestyle changes many of us have been hearing about, but why? Is it another bandwagon? Another weight-loss scheme? Digestive issues led me to an elimination diet, and that is when I discovered that there is a whole group of people that have gone completely grain-free. But why would a person who doesn't know of any grain sensitivities give up grains all together? For their health.

Before mass grain production, grains were often left in the fields to sprout. Sprouting increases the vitamin content, and makes food much more digestible. Years ago, the common person did not have easy access to grains, and prior to the invention of the roller mill (1872), flour was a luxury that only the wealthy could afford.

Now, most of us have half of an isle in our grocery store devoted to breads. Within those bread bags are the phytic acid containing grains. Phytic acids are mineral blockers that prevent the absorption of calcium, magnesium, iron, copper and zinc. Phytic acid is found in all grains, and as the outer coatings of nuts and seeds. Sprouting breaks down these phytic acids.

Phytic acids block much needed calcium which may become a risk factor for osteoperosis. Grains also cause insulin spikes. Insulin is the process of storing nutrients and processing glucose in the bloodstream. Our bodies cannot handle the large amount carbohydrates we consume; therefore, leading to higher risks and rates of diabetes.

As if phytic acids aren't bad enough, there are other culprits to decreasing health and increasing waist lines. The more talked about villain in this story is gluten. Gluten is a water soluble protein found in wheat, barley, rye and other carbohydrates. Gluten can and does break down microvilli in the small intestine.

Lectins also join in on the spiral downward. "Lectins are problematic because they are sticky molecules that can bind to the linings of human tissue, especially intestinal cells. In so doing, they disable cells in the GI tract, keeping them from repairing and rebuilding." (Source)

Just because we don't see any immediate consequences of mass grain consumption does not mean that there are no effects. Phytic acids, gluten and lectins have been linked with the following diseases:

- Diabetes

- Autoimmune diseases like Hashimotos, Celiac and Crohn's

- Syndrome X - PCOS is in this category, which can lead to hormone imbalance and infertility

- Autism

- Obesity

- Arthritis

- Depression

- General lack of energy

So what does a person eat that isn't filling up on grains? Lots of protein, good fats like avocados, coconut oil, and animal fats (will write about fat soon), plenty of vegetables, and fruit. Our family does still eat grains, as you can see on my menu, but not every meal has to have a grain. It was an initial struggle for me to cut grains out of my diet, but the benefits were so many that it was worth it to stick it out. Within a week of going grain-free I noticed a spike in energy, less brain fog, much easier digestion, my skin cleared up, and weight-loss was the added bonus. I am now slowly working the grains out of my children's diets.

The road to good health is a journey. Do some more research. Would you think about doing a grain-free 30 day challenge, or challenging yourself to start pulling grains off the menu one meal at a time?

The Best Broccoli Salad!

2011-11-01T15:53:00.012-06:00

If you want to "wow" the pickiest of eaters, or attempt to convince your children that broccoli is delicious, then this is the recipe you should turn to. This salad has been served at parties, delivered as part of a dinner, and regularly rotates through our menu. I have yet to meet someone who doesn't get seconds - including my husband who normally detests broccoli.

Broccoli, Almond and Cranberry Salad
Makes 8-12 servings (depending on size)

10 oz bacon (nitrate & hormone free if you can find it), cooked until crispy

2 heads of broccoli, or 1.5 lb broccoli
3/4 c slivered or chopped almonds
1/2 c raisins or craisins
1/3 c rendered bacon fat or olive oil
1/4 c red wine or apple cider vinegar
Salt and Pepper to Taste

- While the bacon is cooking, get out a large bowl.
- Trim broccoli into bite sized pieces, taking of the tough part of the stem.
- Add the broccoli to the bowl, along with almonds and (c)raisins.
- Once bacon is cooled, chop or use your hands to crumble up the bacon and add it to the bowl.
- Mix bacon fat, vinegar, salt and pepper, and pour over broccoli.
- Toss everything to combine. Serve immediately, or wait until it’s cold. It’s good either way.

Cost:

Nitrate-free/no antibiotic bacon (Costco): $3.50

1.5 lb Broccoli (Costco): $1.50

Slivered almonds: $.75

Cranberries: $.25

Red wine vinegar: $.25

Total: $6.25 (this will easily go with two meals)

Pumpkin Pie Oatmeal

2011-11-01T15:07:00.008-06:00

Fall and it's flavors thrill me! If I didn't have other palates to satisfy, I could quite easily eat squash everyday. When Money Saving Mom posted a link to Pumpkin Pie Oatmeal I got so excited! The recipe didn't call for too much sugar which is great for the frugalista in me, because it's not to expensive to switch things up. I also had cooked butternut squash in my freezer that I knew was an easy replacement for pumpkin.

My Modified Recipe:

1 cups oats
3 tbs honey
3/4 tsp cinnamon1/4 tsp allspice
1/8 tsp nutmeg
1/4 tsp salt
1/2 tsp vanilla
2 tsp butter, softened
3/4 cup of pumpkin (or pre-cooked butternut squash)
3/4 cup of milk

Topping:

1/4 cup pecans, chopped

2 tsp butter, softened

1 T honey

- Preheat oven to 375 degrees F. Grease a Pyrex (or other baking dish)
- Combine the oats, honey, cinnamon, allspice, nutmeg and salt in a medium sized bowl. Stir well. - - In a separate bowl, combine the vanilla, butter, pumpkin, and milk. Whisk thoroughly.

- Pour the pumpkin mixture into the oats. Stir until combined.
- Bake at 375 degrees F for 10 minutes.
- Meanwhile, combine the ingredients for the topping: chopped pecans, butter, and honey.

- After the oatmeal has baked for 10 minutes, remove baking dish from oven, and sprinkle the topping mix over the oatmeal.

- Bake and additional 7 minutes.
- Cool for 5 minutes before serving.

- The oatmeal reheats very well so it could easily be a make-ahead-breakfast.

Cost:

1 cup oates: $.30

Honey: $.25

Can of pumpkin (if purchasing): $1

-or- butternut squash: $.50

Spices: $.15

Total: $1.20-$1.70

(Side note: I continue to pursue a grain-free lifestyle for myself - though recipes like these quickly become an exception. However, as you can see on my menu, there is usually a grain in some form planned for one meal each day for my family.)

Menu: Week 1

2011-11-01T14:58:00.009-06:00

Wednesday:

(B) Egg Burritos (scrambled eggs, spinach, breakfast sausage)
(L) Smoothies - bananas, carrots, peanut butter, coconut oil, yogurt
(D) Smoked Chicken, Broccoli Salad, sweet potatoes

Thursday:
(B) Pumpkin Pie Oatmeal
(L) Hard boiled eggs, apples, peanut butter, cheese slices, multi-grain chips
(D) Mango Chicken

Friday:
(B) Pumpkin Pie Oatmeal
(L) Spanish Tortilla
(D) Grain-Free Pizza & Salad

Saturday:
(B) Scrambled Eggs, Breakfast Meatballs
(L) Spanish Tortilla
(D) Italian beef sandwiches, carrots and/or salad

Sunday:
(B) OPEN
(L) Leftovers
(D) Chicken Fajitas

Monday:
(B) Breakfast Bake
(L) PB&J Sandwich, carrots, raw milk
(D) Carmelized Chicken and Sweet Potatoes

Tuesday:
(B) Pumpkin Pie Oatmeal
(L) Harb boiled egg, carrots and apples with peanut butter, & raw milk
(D) Taco Tuesday!

Snacks: organic pears & apples, organic grapes, grain-free granola, and carrots with seed butter

Total Spent:

Sprouts: $72.71

Costco: $65.52 (Walnuts & Pecans took up $28 of the money spent at Costco - eeeek!)

Kroger: $8.58

Total: $146.81

Answers to questions:

- I have been asked (love you, Jen!) if I am still doing Paleo. Yes, for the most part, I am. My kids do eat their sandwiches on sprouted bread, have peanut butter (as well as other nut and seed butters), but I do try to limit grains to once a day. On taco/quasadilla nights I use romaine lettuce leaves instead of tortillas, and many times my kids think it is fun so they join me.

- I do use many high calorie recipes. Not only am I not scared to eat fat, but I am a huge advocate of doing so. Our bodies need fat, and I commit to writing about that very soon. The recipes contain coconut oil, butter and animal fat. As you fill up on protein, good fats and vegetables (with some fruit thrown in) the body does not need the "bulk" of grains. Many may see my menu, and think that it doesn't look like much, but I challenge you to eat whole foods with good fats for a week and see how full you feel - and stay. ;)

Making a List, Checking it Twice

2011-10-31T14:11:00.009-06:00

With the announcement of me posting my menu and spending each week, I knew that I had to finally take an inventory of what is in my pantry, refrigerator, and freezer. I thought about what it would look like to make up my own system, called on my creative husband to help me brainstorm something that would work for me, and then he suggested I just look up an inventory list online. Brilliant. So I turned to Google, and she of course was faithful.

I had never made an inventory of my kitchen before, but I'm bringing you all along on my journey. Before I started my commitment to the menu , I wanted to know what I have stockpiled. These are the lists that I found on Google and went with:

(Links: Pantry Inventory, Larder (Refrigerator) Inventory, and Freezer Inventory)

My inventories are now done, and in my kitchen binder (contains grocery ads, old Menu plans, our favorite recipes, and our bi-monthly Costco trip list). My plan is to follow the instructions at the bottom of the list by using a slash mark for each item in the pantry, freezer or fridge, and then each Monday when I clean my kitchen to cross out each item that was used over the week. As I try out this new system I will be sure to let you all know how it goes.

I tried to get this post out early enough so that you all can have a chance, if you want it, to make an inventory in the next couple of days. While I am making the menu tomorrow to share with you all, maybe you could make it a goal of yours to see what you already have on hand? This would also be a great time to gather the foods you know you're not going to eat, or are trying to work out of your diet, and donate them to a local food bank!

Announcement!

2011-10-31T13:22:00.005-06:00

There are a few things in life that scare me. Frogs terrify me. If I see a frog you better believe I will be high-kneeing it until I feel I am at a safe distance away. The dark is still scary to me, and my quirkiest, once all-consuming, fear is of my teeth falling out. Strange, I know.

There is one other thing that I should mention that scares me: commitment. My fear of commitment points to my wrestle with selfishness. I struggle with thinking that I may not have the time, energy, resources, and patience to serve and give freely. The second (and third) reasons I fear committing to things is that I don't want to fail and I don't want to let people down. So now that I have exposed a bit of my inward workings, I have good news. I am committing!

Starting Tuesday, November 1st I will be posting my weekly menus on Tuesday nights. The menu will have a link to all of the recipes that I will be making that week. If you live in the Dallas area, this will be great for you because you will be able to use my menu and list as a plan. You will also be able to shop the sales at Sprouts on "Double Ad Wednesdays" (this week and last weeks sale prices are good on Wednesdays). Even if you aren't in the Dallas Metroplex you should still be able to find equivalent deals, because most produce goes on sale when it is in season. Better news, for many of you, is that I will be posting how much money I spent each week and where I shopped. Hopefully this will be an encouraging step towards health.

Our budget is $600 month for food and household items such as garbage bags, toilet paper, laundry and cleaning supplies. If we eat out, it comes out of this $600. If we think we need a coffee on the way to church, it comes out of the food envelope. We do a cash system, and twice a month I get $300 for food. We have found that it works better for us to do two weeks at a time, because one week I may spend $90 and the next $150. Sales, using up what I have stock-piled, and household supplies can tip my budget one week but not usually for two weeks in a row. So, I will be spending, on average, around $135/week on food for a family of 5 (husband, myself, two school-aged boys, and a toddler girl).

I hope my budget is a good reflection of my readers, or gives them a goal to aim for, but if your family is on an even tighter budget please leave me a comment. Two-years-ago, we were a family of 5, but I was still nursing my daughter, and I was feeding our family a whole foods diet (little-no processed foods) for $75 week. We weren't eating as many organic foods as we eat now, but it was still much healthier than eating sugar and preservative laden food. I was able to spend a lot more time in the kitchen, because we had not started homeschooling yet. So while it was more time consuming, I quickly learned that where there is a will there is a way.

This should be fun! Thank you for the feedback I have been receiving about what you guys would like to read and learn about. My hope is that this is a place where we can learn how to nourish ourselves and our families together!

How and Why to Make Your Own Meat Stocks

2011-10-29T20:28:00.012-05:00

Homemade stocks are beneficial to your budget and your health. The cost of a generic can of chicken or beef broth is usually around $.60-$.75 on sale, and it usually takes at least two cans to make one soup recipe. Another option is organic, free-range chicken broth in a box, and those boxes usually cost anywhere from $2.50-$3. Costco, however, sells 6 boxes of Pacific Coast organic, free-range chicken broth for $10 if you want to skip out on today's lesson. My organic, free-range chicken stock costs $.53 per quart, and my grassfed beef stock costs $.66 per quart!

Saving money isn't the only reason to make your own stock though. If the stocks are prepared the right way they are very nutritious. As you simmer stocks minerals, cartilage and marrow seep from the bones. Stocks are a great source of gelatin. I could go onto explain the benefits of gelatin, but another blogger has done it so well. If you're interested, please check out what The Healthy Home Economist has to say.

For centuries chicken broth has been used to treat illness, known as "Jewish penicillin, and to supplement diets where there is not much meat available. Gelatin has helped in the treatment of anemia, diabetes and other blood diseases. Gelatin is also great for digestion.

Now onto the recipe. My recipes are from Nourishing Traditions (a book I cannot recommend enough), but I am also going to explain how I do it and my costs. My steps/tips are in italics and parenthesis, and the cost of each stock is at the end of each recipe.

4 Quarts of Chicken Stock

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
Gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley

*Note: free-range chickens give the best results. Caged/battery-raised chickens will not produce stock that gels most of the time.

- If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity.
- Cut chicken parts into several pieces. If you are using a whole chicken, remove the neck and wings and cut them into several pieces. (Like I mentioned in this post - I save bones!)
- Place chicken or chicken pieces in a large stainless steel pot (I use my slow cooker) with cold (VERY IMPORTANT it starts out cold to open the cartilage and bone fibers to open) water, vinegar and all vegetables except parsley.
- Let stand 30 minutes to 1 hour.
- Bring to a boil (or turn to "high" on your slow cooker for two hours), and remove scum that rises to the top.
- Reduce heat, cover and simmer for 6 to 8 hours.
- The longer you cook the stock, the richer and more flavorful it will be.
- About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
- Let cool in the refrigerator. There is no need to remove the congealed fat from the top.
- Transfer to smaller container and to the freezer for long-term storage. (Once my stock is cooled in the fridge I pour it into quart size baggies. I know many are opposed to baggies, please be gracious - I'm still a work in progress. Once the baggies are sealed I mark the date and keep the stock in the freezer for up to 4 months.)

Cost:

Chicken Bones (Saved from Rosie's Chicken purchased at Sprouts): Free because we are using the chicken in other meals
Organic Onion: $.30
Carrots: $.50
Celery: $.50
Seasonings: $.50
Filtered Water: $.35

Total: $2.15 (4 quarts)

8 Quarts of Beef Stock

about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (I have yet to add a calves foot)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 c. vinegar
3 onions, coarsely chopped
3 carrots coarsely chopped
3 celery stick, coarsely chopped
several sprigs of fresh thyme, tied together
1 t. dried green peppercorns, crushed
1 bunch parsley

- Place knuckle and marrow bones and calves foot in a very large pot with vinegar. (I use my slow cooker) Cover with cold (VERY IMPORTANT it starts out cold to open the cartilage and bone fibers to open) water. Let stand for 1 hour.
- Meanwhile, place any meaty bones in a roasting pan (I use a Pyrex) and brown at 350 degrees in the oven.
- When the bones are well browned, add to the pot (slow cooker) along with the vegetables.
- Pour the fat out of the roasting pan and add cold water to the pan, set over a high flame/temperature and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. (Because I don't have a roasting pan I add boiling water from a kettle) Add this liquid to the pot (slow cooker). Add additional water, if necessary, to cover the bones, but the liquid should come no higher than within 1 inch of the rim of the pot... it will cook over if it is higher.
- Bring to a boil. (Or set on high for two hours in your slow cooker) Remove scum that rises to the top with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
- Simmer the stock for at least 12 and as long as 72 hours. (I put my slow cooker on low for 24 hours)
- Just before finishing, add the parsley and simmer another 10 minutes. Strain, remove bones with tongs or a slotted spoon.
- Let cool in the frig. Remove the congealed fat from the top.
- Transfer to smaller container and to the freezer for long-term storage. (Once my stock is cooled in the fridge I pour it into quart size baggies. I know many are opposed to baggies, please be gracious - I'm still a work in progress. Once the baggies are sealed I mark the date and keep the stock in the freezer for up to 4 months.)
- You may eat the marrow spread on bread or leave it in the broth.

Cost:

Grassfed Femur Bones (Matador) @ $.50/lb - $2.50
Organic Onions: $1
Carrots: $.50
Celery: $.50
Seasonings: $.50
Filtered Water: $.35

Total: $5.35 (8 Quarts)

*Freezer tip: if you make sure you lay your broth (or other soups) flat as you freeze them, once they are frozen they "stand up" and take up very little space in your freezer. Almost like they are filed on a shelf.

I hope this post was not confusing. It is not difficult and truly takes very little time. If something wasn't clear please don't hesitate to ask. The next time I make my stocks I will be sure to post my pictures. Enjoy!

Slow Cooker Chicken & Wild Rice Soup

2011-10-28T11:30:00.012-05:00

I adore soups, stews and chili. Eating out of bowl gives me a strange sense of joy. Fall rolls into Texas later than what I am used to being from the North, and as soon as the temperature drops under 78 degrees the slow cooker is brought out. On top of the ease and comfort of my bowl full of food, I also enjoy the savings that soup season brings.

Last night I made a wild rice chicken soup that must be shared!

A splash of olive oil

1 large onion, diced

4 minced cloves of garlic

4 stalks of chopped celery

2 large diced carrots (or approximately 20 baby carrots - what I had on hand)

3 raw chicken legs (or one cup of diced chicken or turkey)

1 cup wild rice

1 teaspoon pepper

48 ounces of chicken broth (homemade or boxed/canned)

1 teaspoon basil leaves

1 teaspoon tarragon

1 teaspoon parsley

salt to taste

1. Put oil, onions and garlic in a skillet. Cook on medium heat until onions are transparent. Make sure to keep on a lower heat so that the garlic and onions don't burn. (Takes about 5-6 minutes)

2. Put all other ingredients in your slow cooker while the onions and garlic are simmering.

3. Add onions and garlic to slow cooker and turn on low for 6-8 hours or until your carrots are tender and your rice is cooked.

4. Pull out chicken and shred - if it didn't already fall apart in the soup. My chicken legs were very soft, but I did have to shred them.

5. Put chicken back in soup, stir, serve and enjoy!

Note: Save the chicken skin and bones no one ate off of! Break or cut the bones into pieces, and place them in a container in your fridge to cool. Once fully cooled, I add bones to a baggie in my freezer (marked and used within the month) to make chicken broth. Which I will tell you how to do in tomorrow's post.

COST:

3 chicken legs (Rosie's Organic/Free-Range Chicken @ Sprouts. Legs are $1.99/lb) - $1.49

Organic Onion: $.30

Organic Celery: $.50

Organic Baby Carrots: $.50

Organic Wild Rice (Gluten-Free Sale @ Sprouts): $.75

Homemade broth (unsure how to figure cost because I use bones):

Organic Spices (Order Bulk with friends): $.15

Total: $3.69 (And this is why I love soup season)

Have a Plan

2011-10-27T16:04:00.007-05:00

It is no secret that one of the best ways to save money with your grocery budget is to have a menu. There are many websites, blog posts, and pins on Pinterest (exposing my new distraction) that share many creative ways to make a menu. Nearly 2-years-ago I found one on Design Sponge that worked for me, and I have not turned back. Today, I thought I would share my system with you!

(Print)

This menu works great for our family because there is a menu section, a grocery list, and daily small spaces where I am able to write what I need to prep.

How it works:

- I sit down on Tuesdays and check out the weekly ads. The EWG List is also on hand to see where it is most wise to buy organic. For me, in the Dallas area, I look at the Sprouts and Whole Foods ads. I make note of what is on sale, and start to build my menu around sale items and what I normally buy from Costco.

- There are many sites I search to find healthy recipes. All Recipes allows me to enter ingredients I want and don't want in a recipe. Cooking Light has their "In Season" section I have previously blogged about. Everyday Paleo is another favorite recipe site of mine. And if you know me well, you know I have a deep love for Ree (The Pioneer Woman)!

- From there I figure out what meat I will need for the week. Since we have gone organic and free-range it is not too often I find meat on sale. I pay $2.39/lb for Rosie's free-range organic chicken at Sprouts, and around $4.50/lb for free-range, hormone-free beef at Matador.

- Once the days are filled in I write all the food I will need for the day on the list below that day. So if I'm making tacos ground beef, seasoning, an onion, romaine lettuce hearts, tortillas, cheese, and carrots will all be on the list for that day. Listing things out like this may seem excessive, but it keeps me from first overbuying, and then helps insure that I actually use everything I bought. In our home it is also great because Brandon likes to cook. If Brandon sees that I need that one green pepper in the fridge on Friday he won't use it on Wednesday.

- On the "Oh, I also need..." section I put snack items, fresh fruit, and other random things like oil, peanut butter, and toilet paper.

- If you open the link, you will see that there are small spots under each day. In that small spot is where I will put anything I need to do to prep for meals. If I need to soak grains and beans, or make lunches because we will be out of the house the next day, then it is written in that spot.

- I keep my menu posted on my refrigerator on a clipboard that I made after seeing the Design Sponge Post. I am currently working on a "Food Binder" to store past menus, recipes, and pantry/freezer inventory lists. I highly recommend keeping your old menus, because I find that if I'm stumped on what to make that I can look at old menus for inspiration (and to know what my family liked/disliked).

If you keep a menu, do you have any tips for others? If you have tried to keep a menu in the past, what made you stop? I would like to hear from others about what has or has not worked for them.

Organic or Not?

2011-04-14T09:16:00.004-05:00

Check out the Environmental Working Group's Guide to Pesticides. One way to save money on eating well is to eat off of the "Clean 15" side. Search for new recipes to make asparagus, eggplant, sweet potatoes, and incorporate sweet peas, and as I make side dishes using these vegetables I will be sure to post. By not buying everything organic, you can feel a little better about splurging on organic peppers, strawberries or grapes.

10 Things I Do to Help Our Grocery Budget

2011-04-13T13:43:00.006-05:00

As weeks go on, and I post recipes, many will question how I consider our diet "frugal." What many don't know is that part of our "wellness" is cutting back in other areas to make sure we are nourishing our bodies the best we can. Where there is a strong desire to do something people will usually find a way.

1. I shop wholesale (Costco)

I buy a lot of our organic produce at Costco, and because of our family size we definitely use it! 1 lb organic spinach in large container ($4), 5 lbs of organic baby carrots ($5), 5 lbs frozen organic broccoli ($6), Large container of pesticide-free cherry tomatoes ($6), 2 lbs 4oz bag of asparagus ($6), 3 lb bag of fresh broccoli florets($4), 2 lb bag of fresh sweet peas ($5), 2 lb bag of organic cilantro ($3) and organic red delicious apples for $.89/lb)

We also regularly buy 2 dozen organic eggs for $6, 26 oz jar of almond butter ($8), (2) 28 oz jars of organic peanut butter ($8), 2 lb bag organic coffee ($13), and 3 lbs raw almonds ($10).

Costco also has a decent sized selection of gluten-free foods, such as very large bag of Food Should Taste Good Multi-grain Chips for right around $7, a 3 lb bag of organic quinoa for $10, Mrs. May's Nut Clusters 32 oz/$9, and one of my favorites is (6!!!!!) boxes of Pacific Coast Organic Red Pepper soup for $10.

The toilet paper savings alone might be worth it in our house. :)

2. I shop what is on sale.

What I don't buy at Costco I buy at my new favorite butcher's, farmer's markets, Sprouts, or Whole Foods; however, I buy what's on sale and plan menus around that. Our meat budget stretches when I buy what is on sale, and the farmer's markets help to support local farmers while we eat local in-season produce.

3. I shop online.

I order many vitamins/supplements, hygiene, coconut oil and grocery items from Vitacost. We can get whole food supplements, and non-toxic home and body care products cheaper on Vitacost than I can many conventional things in Target or Walmart. It takes some planning to know what I need, but with $5 flat-rate shipping it's worth it.

4. We rarely eat processed foods.

Which means I cook. A lot. It's not that I love to cook, but rather I love knowing that the sacrifice means my family eats well. This doesn't mean I spend all day in the kitchen though. While our family was still eating plenty of grains I would make a VERY large batch of steel cut oats, and an "egg bake" on the weekends. Every couple of weeks I would also make a large batch of pancakes, cook them, and then freeze them. When the time came to use them I popped them in the toaster - just like Eggos. Now things have changed a bit. I still make an "egg bake" nearly every weekend, and now make breakfast meatballs/patties, Paleo-style granola, and hard boil at least 18 eggs. Lunches are simple. We eat homemade (walnut or bean) hummus, fruit, veggie sticks, homemade yogurt or raw milk, or left overs. Then dinner which is where most of my daily cooking is done.

By not eating processed foods we save a ton of money, and end up eating much healthier. Snacks are nuts, fruit, veggies, yogurt or "treat" I make. The exception to this is the Food Should Taste So Good chips for the kids and husband - they enjoy them and a bag lasts a long while.

5. I plan.

I plan my menus each week so no food goes to waste. One of the worst feelings I get are the times when I'm cleaning out my produce drawers and have to throw things away. There isn't a time I do it where I do not feel like I just took for granted the blessing of abundance we have compared to many people with hungry bellies around the world. Not only that, the reality of how hard my husband works to make money, and how hard I work to shop for good deals, and then prepare food, makes me despise throwing away leftovers or other food. So, I create a menu plan that lists all of the ingredients out that I have in my fridge, and what I need to do each night in preparation for the next day.

6. I get creative.

I am learning to stretch meals. Recently, I discovered by adding a few handfuls of finely diced carrots to ground beef tacos not only gives us more veggies, but gives us plenty of meat for lunches the next day. Carrots are obviously far cheaper than beef. Our kids now think it's fun to eat "sandwiches" and tacos in romaine lettuce wraps. A huge bag of organic romaine lettuce costs a little over $3 at Costco, and can be used to make salads. Lunch doesn't have to look "normal" either. I have lunch ideas under tip #4, but my kids also love smoothies, and smoothies are great to hide things in - like spinach (a.k.a. Super Hero Juice around here). Hard boiled eggs, almond butter, carrot sticks and yogurt or milk have plenty of protein, good fats, and are fun for kids to eat.

7. We rarely eat out.

We usually only eat out when we are meeting up with friends, and try not to let it be because I failed to do #5. There aren't too many places that we really desire to go at this point, because we know we can make a healthier version at home.

8. I sweat.

Well, in the Texas heat I sweat, but most days I just glow. ;) On days that the weather permits I hang dry our clothes. I have a strange dish-washing technique to save water while washing dishes so I don't have to run my dishwasher all the time. We wash our cars in our drive-way. We scrub our own bathrooms. We don't have cable. What am I trying to get at? We find other ways to save money to give a little wiggle room in our grocery budget, and we move our bodies a little more doing these things.

9. I am getting over what people think.

Whether it's turning someone down for a meal out we can't afford, or being the "weird" family at the gathering eating hard boiled eggs and homemade granola, I am making the decision I think is best for our family. At one point, not only did I care of what people thought of us, but I also cared how I made them feel. I still want to guard myself against self-righteousness, but I can't hide the decisions we have made out of fear of making someone feel bad. If people are curious, I figure they will ask, and if not I understand. This journey has been a long and HARD process for me, one I thought I didn't have time nor money for, and I pray that I stay humble enough to remember how overwhelming this alternative lifestyle seemed.

10. I breathe.

If I try to be perfect in every area I fail. Miserably. Realistically I cannot keep my home perfect, cook three meals-a-day, homeschool, be involved with our church, have friends, and lovingly engage my husband and children beyond my "tasks." So I have had to learn that some days the laundry doesn't get put away, my house is a disaster, sometimes dinner is thrown together, some days we ditch bookwork to study nature on a long walk, and I must be okay with it. If not I get overwhelmed (easily), and I find myself slipping back into old patterns.

Mini-Goal #1

2011-04-07T13:44:00.007-05:00

There are so many buzz-words regarding health these days that it can make your head spin. Gluten-free, non-toxic, earth friendly, whole foods, grass-fed, free range, and the list goes on and on. Where does a consumer start? What are baby steps you can take?

The fact that you're asking yourself those questions is a big step. Don't get overwhelmed. Breathe. This series is going to be about small steps you can take towards a healthier you and family.

Tip #1

Choose one new food to TRY. I am not saying replace (yet).

Here are some suggestions:

-Try cooking non-instant brown rice for your family.

-Try a whole wheat pasta instead of white noodles.

- Replace white sugar in your coffee with stevia (please NO artificial sweeteners, including Truvia). Stevia can be found in many markets now. I don't recommend sugar at all ,but remember we are taking baby steps. Raw sugar, also called turbinado, is still a step ahead of white sugar.

- Get a good start to your day by eating breakfast. Hardboiled eggs made the night before? Breakfast meatballs prepared on the weekend? Piece of (whole wheat or gluten-free) toast with a nut butter?

-Try a new nut butter! Almond butter is delicious! You can find a wide array of nut butters, and they are usually in the "natural" section of grocery stores.

- Try an ancient grain. Quinoa is gluten-free, and can be found in most grocery stores. Don't be intimidated - ask. :) How to cook quinoa in your rice cooker!

- Ask your grocery store if they carry local raw honey and try some. It's delicious and helps with allergies.

- Add a vegetable to each meal. Spinach, onions and peppers to your eggs? Salad with your lunch? Grilled or steamed vegetables with your dinner?

- Check out Eat Well Guide and see if there are local farms to visit and pick your own berries or meet a farmer. See how they raise their animals, and maybe take a cut home to try.

These are only some ideas. If you have other ideas to share, or have been inspired, please feel free to contribute!

Sweet & Spicy Chicken Legs

2011-04-06T17:30:00.008-05:00

There is pure excitement and enjoyment over dinner when sweet & spicy chicken is served. There are a ton of recipes on the net to make similar dishes, but I really had to mess with the recipes to find one that Brandon and I liked and wasn't too spicy for the kids. I have mastered it, and this meal rotates through our dinner menu whenever chicken legs go on sale.

Ingredients:

2 teaspoons garlic powder

2 teaspoons chili powder
2 teaspoon ground cumin
1 teaspoon salt
1 teaspoon paprika
8 chicken legs (or thighs, tenders, etc)
Spay Olive Oil (I will write about this soon )
6 tablespoons honey
2 teaspoons apple cider vinegar
2 teaspoons of mustard

Directions:

Oven -

Preheat broiler.

Combine first 5 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.
Combine honey, vinegar and mustard in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.
OR (!!!!!)

Grill -

Combine first 5 ingredients in a large bowl. Add chicken to bowl; toss to coat. Put on grill, and grill using an indirect heating method. Cook until internal temp is 80 degrees (using a meat thermometer), and then turn the meat over and cook until the internal temp reaches 160 degrees.

Combine honey, vinegar, and mustard, stirring well. Once chicken reaches 160 degrees, spread sauce over chicken. Allow the chicken to cook until internal temp reaches 165 degrees.

Serve with sweet potatoes (or sweet potato fries), a salad, a broccoli slaw, veggies, etc.

Cost of Chicken

3 lbs organic chicken legs (Sale at Sprouts): $1.89/lb - $5.67

Local Honey: $.50

Spices (buy in bulk from Vitacost): ~$.15

Total: $6.32 for about 12-13 legs

(We always have leftovers, and use it to make chicken salads for the adults the next day)

Breakfast Meatballs!

2011-04-05T21:13:00.009-05:00

I made a huge batch of these meatballs last weekend to have for this week and to freeze. They turned out delicious, and the kids are inhaling them. We serve them with eggs, cut fruit, and a cup of milk. They also tasted delicious on top of Paleo/SCD muffins and covered in gravy. (Recipes soon to come!)

Ingredients

2 lbs of grass-fed ground beef

1 lb of ground pork (I used 3 lbs beef and they turned out great)

10-15 baby carrots chopped

1 cup of chopped onion

4 large eggs

.5 cup almond meal/flour

fresh sage

2 tsp salt

2 tsp pepper

maple syrup - optional (drizzle if you choose to use not figured into calories)

Directions

If cooking in over pre-heat oven to 375 degrees. If cooking in a crockpot you will stack the meatballs in the crockpot, and cook 8 hours on low.

Directions:

- Put veggies and sage in food processor to chop
- Put veggies and all other ingredients in bowl and mix thoroughly with your hands.
- Form balls or make patties.

These freeze well, my three kids love them, and it's an easy recipe to change. For use with spaghetti sauce use Italian herbs. If you like maple syrup add 2 tablespoons. The possibilities are endless.

Number of Servings: 56

Cost:

3 lbs beef (local butcher): $12

Organic Carrots (Costco $5/5lb): $.25

Fresh Sage: $.25

4 Organic Eggs (Costco): $1

Onion: $.25

Almond Meal (make my own): $.75

Total: $14.5

(This seems like a bit much for the Frugalista in me, but broken down the batch will give our family of (5) 5.5 meals. That's $2.50 worth of meat per meal, and a lot of protein without fillers)

Paleo? SCD? What?

2011-04-05T20:36:00.005-05:00

As I mentioned in my last post, a lot has changed since I started this blog. A diet overhaul has been one of the things keeping me busy. Since I went off gluten my health has started to slowly improve, but since starting a "Paleo-like" diet I have a crazy amount of energy, my moods are elevated, and the brain fog is lifting.

I am going to be honest, and say that I am hesitant to tell people I am choosing the Paleo lifestyle. There are a lot of myths surrounding it, and also a lot of things I don't agree with as a Bible believing Christian (like evolution). However, after studying the foods on the Paleo diet, and seeing what it is that modern people consider food, I thought some changes needed to be made.

There is another approach called the "Specific Carbohydrate Diet." This diet's goal is to heal the digestive system from issues like ulcerative colitis, IBS, chronic constipation, and so on. The two diets are very similar, with one major difference I have found so far being that SCD allows some beans and legumes.

What the Paleo and SCD diet are:

A true lifestyle (not a synonym for diet) that focuses on eating plenty of protein (meat, fish, eggs), plenty of vegetables, fruit and nuts. Some include raw dairy into their lifestyle. As a family we consume raw dairy products. Many people who have grain sensitivities are finding this not only an easy alternative, but are reversing some of their allergies/sensitivities.

What the Paleo and SCD diet are not:

This is not a get-thin-quick-protein-only scheme, though many lose weight, but rather attempting to eat for optimum health. Carbohydrates from fruit and vegetables are absolutely allowed and encouraged.

So much has changed in our agricultural standards, and with the demand to mass produce it is understandable. The American diet is now filled with highly refined grains, shelf-stable food sources, and an endless amount of fillers. When I went off gluten I was shocked to see how many things have gluten in them! As a modern society, we have strayed away from eating whole foods that nourish our bodies.

Links have been included throughout this post, and I just wanted to share why many of the recipes I post here will now look a lot different. I will also continue to write more on this topic as I read and study. We are working hard on staying on our tight budget, and I hope to continue to encourage all of you towards a healthy lifestyle while not paying a lot of money to do so.

Ol' Blue Hair

2011-04-02T14:10:00.007-06:00

If you have ever spent any time around an elderly person you know that they talk about their ailments, their bowel movements, and the latest news with the doctor. I feel like the last 15 years of my life I have been trapped in an 85-year-old woman's body. Most of my life I have had digestive issues, severe heartburn, my gallbladder removed, and problems with... eh...emmmm..... elimination. After multiple surgeries, countless medications, and nights sleeping sitting up I gave up on finding an answer.

Soon after Brandon and I were married I started seeing a nutritionist. He helped a lot, but there were still problems. The issues would come and go during pregnancies and not much seemed to help. Then the gluten bandwagon drove by, and I rolled my eyes as people jumped on.

Last Fall I couldn't handle my issues any longer, talked to another doctor, and decided to go on an elimination diet. Sure enough I felt better being off gluten. Then I had a big ol' pity party. I wasn't about to eat a bunch of gluten-free processed food so I thought I was stuck eating bland meats and veggies. Discouraged and feeling like I would never have a social life, I began to go back to our healthy diet including whole grains.

Which leads me to last month. I began to have severe stomach cramping, nausea, and fatigue after eating. The rest of the details I'll spare my readers. Needless to say the culprit was most grains. However, this time I was not filled with pity.

The Lord was gracious, and gave me eyes to see the foods I once loved as poison to my body. Suddenly sugar and grains didn't seem so appealing. The hunt began to find a new normal in my diet. I'm currently reading books on "The Specific Carbohydrate Diet" and a Hunters and Gatherers (Paleo) lifestyle.

So far I have made grain-free biscuits, Paleo key lime pie, grain-free breakfast meatballs, and am enjoying a whole new variety of foods. I'm excited to share my new endeavors with all of you, and hope that others will speak up if they have had a similar journey. Keep watching for new recipes and updates. Thanks for reading!

Listen to Your Body

2011-03-03T17:14:00.006-06:00

As a doula, I often tell clients to listen to their bodies. If they are continually desiring the same foods then maybe their body is asking for some vitamins and minerals. The practice of paying attention to cravings should not just be practiced during pregnancy, but should be something we all do. I recently stumbled across a great site that shows what you could be needing if you find yourself with an insatiable hankering. :)

As you enjoy dessert: Food Cravings

Taco-Tuesday-on-Monday Night

2011-02-21T20:38:00.002-06:00

Our family likes tacos, but my 6-year-old loves tacos. We have a friend who grew up having tacos every Tuesday, and the idea intrigued me. It sounded great and easy, but I was unsure if the fam would go for it. Well, I made the decision for us; however, Tuesdays didn't work out with our schedule. So each Monday my oldest child starts salivating around 4:30 p.m., and I owe a huge part of that to this recipe.

Taco Seasoning (no MSG, Gluten, or other unknown ingredients)

1/2 cup chili powder
1/3 cup cumin
1 T paprika

2 T sea salt (or to taste)

2 T black pepper

2 tsp garlic powder
2 tsp onion powder
2 tsp oregano
2 tsp red pepper flakes

1. Pour all ingredients into a jar and shake! Use 3 tablespoons per pound of meat, and it lasts through 9-10 Taco-Tuesday-on-Monday Nights.

I also use this on vegetables and popcorn popped in coconut oil. The recipe is easily reduced down if you want to try it before committing to so many spices. A friend and I split bulk Starwest spices from Vitacost to help cut costs in our grocery budget while still using organic ingredients.

Great Feature on Cooking Light

2009-07-14T15:23:00.002-05:00

I have posted before that I buy groceries based on what is on sale. Today I stumbled on Cooking Light's website and found that they have an "In Season" section. They list what produce is in season, how to choose and store the produce, and then have a few recipes using the in season finds. I can't tell you how many times I have asked a sweet older woman how to choose a variety of produce, and Cooking Light has taken the guess work out of it!