I'd like to extend my sincere thanks to everyone who has supported me through donations this year. The money has allowed me to buy materials that I wouldn't otherwise have been able to afford, and I feel it has enriched the blog for everyone. Here are some of the books I've bought using donations. Some were quite expensive:
Food and western disease: health and nutrition from an evolutionary perspective. Staffan Lindeberg (just released!!)
Nutrition and disease. Edward Mellanby
Migration and health in a small society: the case of Tokelau. Edited by Albert F. Wessen
The saccharine disease. T. L. Cleave
Culture, ecology and dental anthropology. John R. Lukacs
Vitamin K in health and disease. John W. Suttie
Craniofacial development. Geoffrey H. Sperber
Western diseases: their emergence and prevention. Hugh C. Trowell and Denis P. Burkitt
The ultimate omega-3 diet. Evelyn Tribole
Our changing fare. John Yudkin and colleagues
Donations have also paid for many, many photocopies at the medical library. I'd also like to thank everyone who participates in the community by leaving comments, or by linking to my posts. I appreciate your encouragement, and also the learning opportunities.
Sunday, February 7, 2010
Friday, February 5, 2010
Top 10 Links of the Week: 1/29/10 – 2/4/10
This week, it's exploding soup, C3PO cereal, and lessons learned, all around. Have a wonderful Super Bowl Sunday, sweet readers. Have a beer or five.
1) The Kitchn: Why Does Soup Explode Out of My Blender?
I can’t tell you how often I’ve done this. How many more long-sleeved t-shirts must die?
2) Dark Roasted Blend: Weird Festivals and Strange Celebrations
From tomato tossing to cheese rolling to the Great Belgian Orange Throw of ’09, this collection of bizarre carnivals will amaze your friends, impress your parents, and possibly shoop.
3) Lifehacker: Store Brand Foods that Save You Money Without Sacrificing Taste
Consumer Reports just did a study comparing brand named groceries to generics. And? The generics, which cost an average of 27% less, did as well or better in most tests (except barbecue sauce, which … granted).
4) LA Times: With Master Cleanse, Clarity Gained – With a Twist
The Master Cleanse (for which you eat nothing but maple-and-cayenne spiked lemonade for ten days) supposedly clears your mind, revs up your appetite, and helps you lose weight. Writer Jessica Gelt tried it. This is her light-headed, calorie-deprived story.
5) Money Saving Mom: Lessons I’ve Learned from the Pantry Challenge
Recently, MSM readers took the Pantry Challenge, in which they cooked for a week using their pre-existing stocks of food. Guest poster Jennifer learned a ton in the process, and her observations should help any burgeoning frugalist.
6) New York Times: Six Meaningless Claims on Food Labels
In which the Gray Lady confirms that “All Natural” (and five other dastardly claims) mean absolutely nothing, like a Kate Hudson movie or promises from your landlord.
7) Ellen: Ellen is Sugar-free - Day 4
Ms. DeGeneres and one of her writers are going sans sugar for an entire week, and keeping a video diary about the ordeal. Ellen’s a vegan, so I don’t expect this to affect her too much, but the writer is having headaches and sleeping issues. Writers: oh, how we suffer.
8) Cavalcade of Awesome: The Grocery Aisle of Long Forgotten Breakfast Cereals
Go for the sweet pics of vintage cereal boxes like Waffle-Os and C3POs, but stay for the best blog banner EVAH.
9) Casual Kitchen: Mindful Chewing – How to Cut Your Calorie Intake in Half Without Feeling Hungry
Remember the olden days of yore, when your grandparents told you to chew each piece of food 20 to 30 times before you swallowed? Turns out, they were right. They were right about EVERYTHING. (Except the War of the Worlds debacle. Oh, New Jersey. You so crazy.)
10) MSN Smart Spending: Would you pay more for less Coke?
You know those new mini Coke cans? The 8-ounce dealies that supposedly restrict your calorie intake by restricting portion sizes? According to MSN, they’re “50% to 140% more per ounce than the regular 12-ounce cans,” not to mention TERRIBLE for birds and trees and such. And your health. There is no upside here.
HONORABLE MENTIONS
Bon Appetit: The 10 Rules of Making Nachos
Who loves ya, baby?
Hide Your Arms: 200 T-Shirts for Food Lovers
Just in time for V-day! (Thanks to the Kitchn for the link. Speaking of which...)
Raw to Sweet – How to Change the Intensity of Onions
What are Light and Savory Ways to Use Canned Pumpkin?
Another week, another spectacular collection of posts from the Kitchn. These are but a few of mah favorites.
Lifehacker: Repurpose Your Rice Cooker to Make Tasty One Pot Meals
Short, sweet starter article on the beauty of the rice cooker, The Husband-Elect loves his more than he loves Batman. Which is a lot.
New York Post: Manhattan Snack Lack
Big Apple-ites are thin because we/they don’t snack. I thought it was from the constant beatings.
Slashfood: Budweiser Launches 55-calorie Beer
Yay?
AND ALSO
Axecop
Written by a five-year-old and drawn by his 29-year-old brother, Axecop is the story of a cop with an axe. Also, Unibaby, the baby with a unicorn head. Hilarious and excellent. If you read nothing else this week...
Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Or buy something inexpensive, yet fulfilling via that Amazon store (on the left)! Bookmarking sites and links are nice, too. Viva la France!
1) The Kitchn: Why Does Soup Explode Out of My Blender?
I can’t tell you how often I’ve done this. How many more long-sleeved t-shirts must die?
2) Dark Roasted Blend: Weird Festivals and Strange CelebrationsFrom tomato tossing to cheese rolling to the Great Belgian Orange Throw of ’09, this collection of bizarre carnivals will amaze your friends, impress your parents, and possibly shoop.
3) Lifehacker: Store Brand Foods that Save You Money Without Sacrificing Taste
Consumer Reports just did a study comparing brand named groceries to generics. And? The generics, which cost an average of 27% less, did as well or better in most tests (except barbecue sauce, which … granted).
4) LA Times: With Master Cleanse, Clarity Gained – With a Twist
The Master Cleanse (for which you eat nothing but maple-and-cayenne spiked lemonade for ten days) supposedly clears your mind, revs up your appetite, and helps you lose weight. Writer Jessica Gelt tried it. This is her light-headed, calorie-deprived story.
5) Money Saving Mom: Lessons I’ve Learned from the Pantry Challenge
Recently, MSM readers took the Pantry Challenge, in which they cooked for a week using their pre-existing stocks of food. Guest poster Jennifer learned a ton in the process, and her observations should help any burgeoning frugalist.
6) New York Times: Six Meaningless Claims on Food Labels
In which the Gray Lady confirms that “All Natural” (and five other dastardly claims) mean absolutely nothing, like a Kate Hudson movie or promises from your landlord.
7) Ellen: Ellen is Sugar-free - Day 4
Ms. DeGeneres and one of her writers are going sans sugar for an entire week, and keeping a video diary about the ordeal. Ellen’s a vegan, so I don’t expect this to affect her too much, but the writer is having headaches and sleeping issues. Writers: oh, how we suffer.
8) Cavalcade of Awesome: The Grocery Aisle of Long Forgotten Breakfast CerealsGo for the sweet pics of vintage cereal boxes like Waffle-Os and C3POs, but stay for the best blog banner EVAH.
9) Casual Kitchen: Mindful Chewing – How to Cut Your Calorie Intake in Half Without Feeling Hungry
Remember the olden days of yore, when your grandparents told you to chew each piece of food 20 to 30 times before you swallowed? Turns out, they were right. They were right about EVERYTHING. (Except the War of the Worlds debacle. Oh, New Jersey. You so crazy.)
10) MSN Smart Spending: Would you pay more for less Coke?
You know those new mini Coke cans? The 8-ounce dealies that supposedly restrict your calorie intake by restricting portion sizes? According to MSN, they’re “50% to 140% more per ounce than the regular 12-ounce cans,” not to mention TERRIBLE for birds and trees and such. And your health. There is no upside here.
HONORABLE MENTIONS
Bon Appetit: The 10 Rules of Making Nachos
Who loves ya, baby?
Hide Your Arms: 200 T-Shirts for Food Lovers
Just in time for V-day! (Thanks to the Kitchn for the link. Speaking of which...)
The Kitchn:
Making Smoothies Easy – Tips from Alton Brown Raw to Sweet – How to Change the Intensity of Onions
What are Light and Savory Ways to Use Canned Pumpkin?
Another week, another spectacular collection of posts from the Kitchn. These are but a few of mah favorites.
Lifehacker: Repurpose Your Rice Cooker to Make Tasty One Pot Meals
Short, sweet starter article on the beauty of the rice cooker, The Husband-Elect loves his more than he loves Batman. Which is a lot.
New York Post: Manhattan Snack Lack
Big Apple-ites are thin because we/they don’t snack. I thought it was from the constant beatings.
Slashfood: Budweiser Launches 55-calorie Beer
Yay?
AND ALSO
Axecop
Written by a five-year-old and drawn by his 29-year-old brother, Axecop is the story of a cop with an axe. Also, Unibaby, the baby with a unicorn head. Hilarious and excellent. If you read nothing else this week...
Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Or buy something inexpensive, yet fulfilling via that Amazon store (on the left)! Bookmarking sites and links are nice, too. Viva la France!
Thursday, February 4, 2010
Veggie Might: Go Vegan—Seitan Carolina BBQ Bites
Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.
Vegetarians and vegans, it’s that time of year again: the one in which you stand around a spread of food, where spicy wings and barbecue pork abound, and wonder what you can eat.
Oh sure, dips are generally a safe bet—hummus, salsa, guacamole—and someone almost always sets out a platter of crudité. But sometimes we want to eat barbecue too.
Fear not, good veg. Seitan is here to liven up your Super Bowl and any other party. Not that Satan. This seitan: the wheat gluten meat substitute that’s easy to make and darn tasty.
Seitan is chewy, flavorful, and shockingly close to the real deal. (Too close for some vegheads.) Add some good ol’ Western North Carolina BBQ sauce and you’ve got football food that would make any tailgater proud.
I usually make seitan from a knead-and-boil recipe. This version, adapted fromVeganChef.com, found through FatFreeVegan’s blog, is much less time-consuming and just as delicious. I also whipped up my own BBQ spice blend to give it an extra punch.
Remember the Fake Meat Novelty Warning: whenever serving fake meat, always make enough to go around. I made these seitan bites for a potluck a few years ago and they were a hit with the veg and nonveg alike. The recipe below is easily scalable.
This Super Bowl Sunday, feast in the knowledge that you, too, fair vegetarian/vegan, can have delicious barbecue. Now go forth: hang out with good friends in front of a giant television, surrounded by delicious grub you can eat with your hands.
~~~
If you like this, you might enjoy
~~~
Seitan Bites
Yields 32 pieces; approx 8 pieces per serving
Adapted from VeganChef.com via FatfreeVegan.com
1/4 c nutritional yeast flakes
2 tbsp Smokey BBQ spice mix (see below)
1 c vegetable stock
canola oil
1) Preheat oven to 350 degrees. Lightly grease an 8x8 baking dish with oil. (Cooking spray works too.)
2) Combine vital wheat gluten, nutritional yeast, and spice blend in a medium-sized mixing bowl.
3) Add vegetable stock and stir with a fork until combined. Dough will be pretty wet.
4) Knead for 2–3 minutes. Turn out dough into baking dish and spread evenly.
5) Cut dough into 32 pieces like this:
7) Remove from oven and allow to cool. Cut again and serve with BBQ dipping sauce.
Approximate Calories, Fat, Fiber, and Price per Serving
187.5 calories, 2.19g fat, 2.25g fiber, $0.66
~~~
Smokey BBQ Spice Mix
Yields about 2 tbsp
1 tbsp smoked paprika
1 tsp cumin powder
1 tsp onion powder
1 tsp garlic powder
scant 1/4 tsp cayenne pepper
Combine all spices together and store in an airtight container until use.
Approximate Calories, Fat, Fiber, and Price per Serving
Negligible calories, fat, and fiber, $.10
~~~
Western North Carolina BBQ Sauce (vegetarian)
Yields about 2 cups
Adapted from Yadkin Co. Ladies Extension Cookbook
1 1/2 c apple cider vinegar
1/2 c ketchup
1/2 c water
1 onion, minced
2 tbsp maple syrup or molasses
1 tbsp vegetarian Worcestershire sauce
2–3 dashes liquid smoke
1/4 tsp cayenne pepper
1 tsp salt
1) Combine all ingredients in a small saucepan.
2) Bring to a boil, stirring occasionally.
3) Reduce heat to medium and simmer for 15 minutes, stirring occasionally.
4) Pucker up and serve with fake meat of your choice.
Approximate Calories, Fat, Fiber, and Price per Serving:
36.25 calories, .08g fat, .25g fiber, $0.18
Calculations (Seitan Bites)
1 c vital wheat gluten: 480 calories, 2g fat, 1g fiber, $1.27
3 tbsp nutritional yeast flakes: 210 calories, 2 g fat, 8g fiber, $1.00
2 tbsp Smokey BBQ spice mix: negligible calories, fat, and fiber per serving, $.10
1 c vegetable stock: 20 calories, .1g fat, 0g fiber, $.19
canola oil: 40 calories, 4.67 fat, 0g fiber, $.08
TOTALS: 750 calories, 8.77g fat, 9g fiber, $2.64
PER SERVING (TOTALS/4): 187.5 calories, 2.19g fat, 2.25g fiber, $.66
Calculations (WNC BBQ Sauce)
1 1/2 c apple cider vinegar: 50 calories, 0g fat, and 0g fiber, $.16
1/2 c ketchup: 116 calories, .5g fat, .5g fiber, $.37
1 onion: 20 calories, .1g fat, 1.5g fiber, $.25
2 tbsp maple syrup: 104 calories, 0g fat, 0g fiber, $.50
1 tbsp vegetarian Worcestershire sauce: negligible calories, fat, and fiber, $.06
2–3 dashes liquid smoke: negligible calories, fat, and fiber, $.04
1/4 tsp cayenne pepper: negligible calories, fat, and fiber, $.02
1 tsp salt: negligible calories, fat, and fiber, $.02
TOTALS: 290 calories, .6g fat, 2g fiber, $1.32
PER SERVING (TOTALS/8): 36.25 calories, .08g fat, .25g fiber, $.18
Wednesday, February 3, 2010
Baked Loaded Potato Skins: a Recipe of Victory
Last week, we asked readers what traditional Super Bowl recipe you would most like to see lightened up. There were a bunch of wonderful suggestions, but I was most intrigued by the Potato Skin challenge. Because I love them very, very hard.
Historically (historically?) mid-scale dining joints like TGIFriday’s and Charley O’s have served potato skins packed with cheese, bacon, and sour cream. While undeniably delicious, they’re not the most nutritious foods in the world, and a plateful can surpass your entire caloric intake for the day. Could we create a lighter version, but still maintain the rich flavor? ‘Twas a challenge.
I began with research. And as it turns out, most loaded potato skins are fried. By baking them, I could chop a ton of fat without compromising too much taste. Epicurious, All Recipes, and Simply Recipes each had recipes for baked skins, and by taking elements from all three, I had an excellent base. All Recipes suggested coating the skins with spices, too, which added flavor without fat. Sweet.
Next up was the skin size. How could I make the skins appear substantial, without being overwhelmingly huge? The solution: cut large russet potatoes into thirds instead of halves or quarters. That way, they weren’t too big, weren’t too small. It looked like I would be serving a lot of food, and the skins didn’t dwarf the fillings.
About that filling. Cheese wasn’t an issue: 2% shredded cheddar is the frommage of champions. Bacon-wise, I stuck with the real thing, as turkey bacon seemed like cheating here. I skipped the sour cream (not a fan), but a topping of scallions provided a sharp, fresh finish. Voila. The skins were good to go.
And? Victory! The results were crisp, flavorful, and felt like an indulgence. The Husband-Elect and our friend J. loved ‘em, and H-E even requested I make them again. What's more, he made that request in the middle of Lost's season premiere. This meant he liked them so much, he stopped thinking about the Smoke Monster for a while. Whoa.
So, here’s the recipe. Just to clarify: this is not a healthy dish. Much like our Macaroni and Cheese, it’s a somewhat lighter version of a pretty unhealthy one. In that sense, we’re all winners here.
Happy Super Bowling, folks.
~~~
If you like this recipe, you might also dig:
~~~
Baked Loaded Potato Skins
Makes 9 skins.
Inspired by Epicurious, All Recipes, and Simply Recipes.
3 large russet potatoes (about 11 ounces each), washed, scrubbed, and dried
1 teaspoon vegetable oil
1 1/2 tablespoons vegetable oil
A few shakes paprika
A few shakes garlic powder
A few shakes Kosher salt
A few shakes freshly ground black pepper
1/2 cup 2% cheddar, Colby, or Jack cheese, shredded
3 slices bacon
A few scallions
Low-fat or fat-free sour cream (optional)
1) Preheat oven to 400°F.
2) Pierce potatoes a few times with a fork. Place 1 teaspoon vegetable oil in a small bowl. Brush potatoes with the oil. Bake 50 to 60 minutes, until they can be pierced with a knife with no resistance. Remove from oven and let cool a bit.
3) Turn oven up to 475°F. Line a baking sheet with aluminum foil and spray with cooking spray.
4) In a small bowl, whisk 1 1/2 tablespoons vegetable oil with paprika, garlic powder, salt, and pepper. Set aside. (Now would be a good time to slice the scallions, too, if you haven’t done it already.)
5) When potatoes are cool enough to handle, carefully cut each one lengthwise into thirds. The cuts will look like this (along the pink lines):
Using a teaspoon, gently scoop out the potato flesh, leaving a 1/4-to-1/2 inch shell for each skin. As you’re finished with each one, place it on the baking sheet. Save all the leftover scooped-out potato flesh (I had exactly 1 lb.) for another purpose.
6) Brush both sides of each skin with the vegetable oil mixture. Bake skin side down for 7 to 9 minutes. Remove from oven. Using tongs, flip skins over. Bake for another 7 to 9 minutes.
7) While skins are baking, cook bacon in a pan on the stove top. Drain on a paper towel. Crumble or cut up into little pieces using kitchen shears. Set aside.
8) Remove skins from oven. Distribute cheese evenly among the skins (about 1 scant tablespoon per skin). Sprinkle evenly with bacon crumbles. Bake for another 2 minutes, or just long enough for the cheese to melt.
9) Remove to a plate. Add a little salt and pepper. Sprinkle with scallions and serve with sour cream, if you like. Dance!
Approximate Calories, Fat, Fiber, and Price Per Serving
113 calories, 5.5 g fat, 1.3 g fiber, $0.40
(Compare to 1 O’Charleys skin: 188 calories, 13.3 g fat, 1 g fiber)
Calculations
Skins from 3 large russet potatoes (about 17 ounces after carving): 467 calories, 0.5, 11.1 g fiber, $2.04
1 teaspoon vegetable oil: 44 calories, 5 g fat, 0 g fiber, $0.02
1 1/2 tablespoons vegetable oil: 185 calories, 21 g fat, 0 g fiber: $0.06
A few shakes paprika: negligible calories, fat, and fiber, $0.02
A few shakes garlic powder: negligible calories, fat, and fiber, $0.02
A few shakes Kosher salt: negligible calories, fat, and fiber, $0.01
A few shakes freshly ground black pepper: negligible calories, fat, and fiber, $0.01
1/2 cup 2% cheddar, Colby, or Jack cheese, shredded: 180 calories, 12 g fat, 0 g fiber, $0.62
3 slices bacon: 138 calories, 10.7 g fat, 0 g fiber: $0.60
A few scallions: 5 calories, 0 g fat, 0.4 g fiber, $0.22
TOTAL: 1019 calories, 49.2 g fat, 11.5 g fiber, $3.62
PER SERVING (TOTAL/9): 113 calories, 5.5 g fat, 1.3 g fat, $0.40
Historically (historically?) mid-scale dining joints like TGIFriday’s and Charley O’s have served potato skins packed with cheese, bacon, and sour cream. While undeniably delicious, they’re not the most nutritious foods in the world, and a plateful can surpass your entire caloric intake for the day. Could we create a lighter version, but still maintain the rich flavor? ‘Twas a challenge.
I began with research. And as it turns out, most loaded potato skins are fried. By baking them, I could chop a ton of fat without compromising too much taste. Epicurious, All Recipes, and Simply Recipes each had recipes for baked skins, and by taking elements from all three, I had an excellent base. All Recipes suggested coating the skins with spices, too, which added flavor without fat. Sweet.
Next up was the skin size. How could I make the skins appear substantial, without being overwhelmingly huge? The solution: cut large russet potatoes into thirds instead of halves or quarters. That way, they weren’t too big, weren’t too small. It looked like I would be serving a lot of food, and the skins didn’t dwarf the fillings.
About that filling. Cheese wasn’t an issue: 2% shredded cheddar is the frommage of champions. Bacon-wise, I stuck with the real thing, as turkey bacon seemed like cheating here. I skipped the sour cream (not a fan), but a topping of scallions provided a sharp, fresh finish. Voila. The skins were good to go.
And? Victory! The results were crisp, flavorful, and felt like an indulgence. The Husband-Elect and our friend J. loved ‘em, and H-E even requested I make them again. What's more, he made that request in the middle of Lost's season premiere. This meant he liked them so much, he stopped thinking about the Smoke Monster for a while. Whoa.
So, here’s the recipe. Just to clarify: this is not a healthy dish. Much like our Macaroni and Cheese, it’s a somewhat lighter version of a pretty unhealthy one. In that sense, we’re all winners here.
Happy Super Bowling, folks.
~~~
If you like this recipe, you might also dig:
~~~
Baked Loaded Potato Skins
Makes 9 skins.
Inspired by Epicurious, All Recipes, and Simply Recipes.
3 large russet potatoes (about 11 ounces each), washed, scrubbed, and dried
1 teaspoon vegetable oil
1 1/2 tablespoons vegetable oil
A few shakes paprika
A few shakes garlic powder
A few shakes Kosher salt
A few shakes freshly ground black pepper
1/2 cup 2% cheddar, Colby, or Jack cheese, shredded
3 slices bacon
A few scallions
Low-fat or fat-free sour cream (optional)
1) Preheat oven to 400°F.
2) Pierce potatoes a few times with a fork. Place 1 teaspoon vegetable oil in a small bowl. Brush potatoes with the oil. Bake 50 to 60 minutes, until they can be pierced with a knife with no resistance. Remove from oven and let cool a bit.
3) Turn oven up to 475°F. Line a baking sheet with aluminum foil and spray with cooking spray.
4) In a small bowl, whisk 1 1/2 tablespoons vegetable oil with paprika, garlic powder, salt, and pepper. Set aside. (Now would be a good time to slice the scallions, too, if you haven’t done it already.)
5) When potatoes are cool enough to handle, carefully cut each one lengthwise into thirds. The cuts will look like this (along the pink lines):
6) Brush both sides of each skin with the vegetable oil mixture. Bake skin side down for 7 to 9 minutes. Remove from oven. Using tongs, flip skins over. Bake for another 7 to 9 minutes.
7) While skins are baking, cook bacon in a pan on the stove top. Drain on a paper towel. Crumble or cut up into little pieces using kitchen shears. Set aside.
8) Remove skins from oven. Distribute cheese evenly among the skins (about 1 scant tablespoon per skin). Sprinkle evenly with bacon crumbles. Bake for another 2 minutes, or just long enough for the cheese to melt.
9) Remove to a plate. Add a little salt and pepper. Sprinkle with scallions and serve with sour cream, if you like. Dance!
Approximate Calories, Fat, Fiber, and Price Per Serving
113 calories, 5.5 g fat, 1.3 g fiber, $0.40
(Compare to 1 O’Charleys skin: 188 calories, 13.3 g fat, 1 g fiber)
Calculations
Skins from 3 large russet potatoes (about 17 ounces after carving): 467 calories, 0.5, 11.1 g fiber, $2.04
1 teaspoon vegetable oil: 44 calories, 5 g fat, 0 g fiber, $0.02
1 1/2 tablespoons vegetable oil: 185 calories, 21 g fat, 0 g fiber: $0.06
A few shakes paprika: negligible calories, fat, and fiber, $0.02
A few shakes garlic powder: negligible calories, fat, and fiber, $0.02
A few shakes Kosher salt: negligible calories, fat, and fiber, $0.01
A few shakes freshly ground black pepper: negligible calories, fat, and fiber, $0.01
1/2 cup 2% cheddar, Colby, or Jack cheese, shredded: 180 calories, 12 g fat, 0 g fiber, $0.62
3 slices bacon: 138 calories, 10.7 g fat, 0 g fiber: $0.60
A few scallions: 5 calories, 0 g fat, 0.4 g fiber, $0.22
TOTAL: 1019 calories, 49.2 g fat, 11.5 g fiber, $3.62
PER SERVING (TOTAL/9): 113 calories, 5.5 g fat, 1.3 g fat, $0.40
Super Bowl Recipes: 50+ Cheap and Healthy Party Foods
Readers! Coming later today, as requested: a recipe for Lighter Potato Skins!
Two years ago, we posted a piece called Cheap, Healthy Party Food, filled to the brim with inexpensive, Super Bowl-appropriate recipes. Most of them came from thoroughly vetted outside sources like All Recipes and Cooking Light. All appeared delicious.
Since then, between CHG and my weekly Healthy & Delicious column at Serious Eats, we’ve compiled hundreds of our own recipes, many of which are floofin’ perfect for the upcoming game. We made and ate every single one of these, and can recommend them without reservation. Even to your Dad (whom I’m sure totes loves healthy food, especially on Super Bowl Sunday).
If you have suggestions or excellent, apropos recipes from your own blog, leave ‘em in the comment section! Together, we can make this the most delicious Super Bowl since the last time Tom Brady was in it.
(Special note: frugal shoppers! Even if you hate football with the white-hot intensity of a thousand angry suns, this is a great week to stock up. Look for sales on cheese, sour cream, beans, frozen foods, crackers, dip, and more at your supermarket.)
DIPS, SALSAS, and GUACAMOLE
Avocado Corn Salsa
Baba Ghanouj
Fresh Salsa
Guacamole-Bean Dip Mashup
Lemony Hummus
Mango Salsa
Roasted Eggplant Spread
Seven-Layer Taco Dip
Spinach and Artichoke Dip
Spinach and Cannellini Bean Dip
Tomatillo Guacamole
Tzatziki (Greek Yogurt and Cucumber Sauce)
CHILI
Cactus Chili
Camp Stove Veggie Chili
Chili Corn Pone Pie
Easy Vegetarian Bean Chili
Pumpkin Turkey Chili
Turkey Chili
Turkey Chili with Beans
White Chicken Chili
Winter Vegetable Chili
SALADS and SIDES
Avocado Chicken Salad
Black Bean and Tomato Quinoa
Chickpea Salad
Chili-Spiced Potatoes
Ellie Krieger’s Refried Beans
Gazpacho Pasta Salad
Golden Delight Egg Salad
Lemon Basil Pasta Salad
Potato Salad for Rainy Day People
Semi-Southern-Style Cornbread
Spicy Sweet Potato Fries
MAINS
Baked Ziti
Black Bean Burrito Bake
Chicken Fried Rice
Chinese Chicken and Broccoli
Chipotle Pork Tenders
Falafel with Tahini Sauce
Grilled Flank Steak with Tomato Relish
Homemade Pizza
Macaroni and Cheese
Pork Tacos
Sausage and Pepper Sandwiches
Skillet Chicken Fajitas
Spiced Chicken Skewers
Stuffed Peppers
Stuffed Peppers with Black Beans and Corn
Vegetable Lo Mein
DESSERTS and SNACKS
Black Bean Brownies
Crunchy Pecan Cookies
Roasted Chickpeas
Readers? Your recipes?
~~~
If you like this article, you might also like:
Two years ago, we posted a piece called Cheap, Healthy Party Food, filled to the brim with inexpensive, Super Bowl-appropriate recipes. Most of them came from thoroughly vetted outside sources like All Recipes and Cooking Light. All appeared delicious.
Since then, between CHG and my weekly Healthy & Delicious column at Serious Eats, we’ve compiled hundreds of our own recipes, many of which are floofin’ perfect for the upcoming game. We made and ate every single one of these, and can recommend them without reservation. Even to your Dad (whom I’m sure totes loves healthy food, especially on Super Bowl Sunday).
If you have suggestions or excellent, apropos recipes from your own blog, leave ‘em in the comment section! Together, we can make this the most delicious Super Bowl since the last time Tom Brady was in it.
(Special note: frugal shoppers! Even if you hate football with the white-hot intensity of a thousand angry suns, this is a great week to stock up. Look for sales on cheese, sour cream, beans, frozen foods, crackers, dip, and more at your supermarket.)
DIPS, SALSAS, and GUACAMOLE
Avocado Corn Salsa
Baba Ghanouj
Fresh SalsaGuacamole-Bean Dip Mashup
Lemony Hummus
Mango Salsa
Roasted Eggplant Spread
Seven-Layer Taco Dip
Spinach and Artichoke Dip
Spinach and Cannellini Bean Dip
Tomatillo Guacamole
Tzatziki (Greek Yogurt and Cucumber Sauce)
CHILI
Cactus ChiliCamp Stove Veggie Chili
Chili Corn Pone Pie
Easy Vegetarian Bean Chili
Pumpkin Turkey Chili
Turkey Chili
Turkey Chili with Beans
White Chicken Chili
Winter Vegetable Chili
SALADS and SIDES
Avocado Chicken Salad
Black Bean and Tomato QuinoaChickpea Salad
Chili-Spiced Potatoes
Ellie Krieger’s Refried Beans
Gazpacho Pasta Salad
Golden Delight Egg Salad
Lemon Basil Pasta Salad
Potato Salad for Rainy Day People
Semi-Southern-Style Cornbread
Spicy Sweet Potato Fries
MAINS
Baked Ziti
Black Bean Burrito BakeChicken Fried Rice
Chinese Chicken and Broccoli
Chipotle Pork Tenders
Falafel with Tahini Sauce
Grilled Flank Steak with Tomato Relish
Homemade Pizza
Macaroni and Cheese
Pork Tacos
Sausage and Pepper Sandwiches
Skillet Chicken Fajitas
Spiced Chicken Skewers
Stuffed Peppers
Stuffed Peppers with Black Beans and Corn
Vegetable Lo Mein
DESSERTS and SNACKS
Black Bean Brownies
Crunchy Pecan Cookies
Roasted Chickpeas
Readers? Your recipes?
~~~
If you like this article, you might also like:
Tuesday, February 2, 2010
Ask the Internet: Pink Foods and Recipes?
Today’s hue-larious (sorry) question comes from reader Eleonora:
Q: I have a girls' night in coming up and I would like to have some PINK food on the table! So far I have apple and beetroot juice (purchased, perhaps not that cheap at £3 per bottle) and beetroot risotto. Maybe something based on prawns? Rhubarb? Ideas welcome!
A: Wow. This one’s a toughy. Red foods are fairly easy to come by, but pink ones are a little harder. Strawberry Mousse would definitely work as a dessert, and this Summer Borscht could make a good starter course. Red cabbage has more of a purple tint, but mixed with apples it might lighten up. I wonder if you could make Ina Garten's Orange Yogurt with a little pomegranate juice? (If all else fails, a pack of McCormick’s neon food coloring can work wonders. Pink eggs, anyone?)
Readers, how about you? Do you know of any pink foods for Eleonora? The comment section is ready and waiting.
Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.
Q: I have a girls' night in coming up and I would like to have some PINK food on the table! So far I have apple and beetroot juice (purchased, perhaps not that cheap at £3 per bottle) and beetroot risotto. Maybe something based on prawns? Rhubarb? Ideas welcome!
A: Wow. This one’s a toughy. Red foods are fairly easy to come by, but pink ones are a little harder. Strawberry Mousse would definitely work as a dessert, and this Summer Borscht could make a good starter course. Red cabbage has more of a purple tint, but mixed with apples it might lighten up. I wonder if you could make Ina Garten's Orange Yogurt with a little pomegranate juice? (If all else fails, a pack of McCormick’s neon food coloring can work wonders. Pink eggs, anyone?)Readers, how about you? Do you know of any pink foods for Eleonora? The comment section is ready and waiting.
Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.
Monday, February 1, 2010
2 Oatmeal Recipes: 1 Sweet, 1 Savory (Plus a Quiz!)
This week on Serious Eats: an adaptation of Cooking Light’s Spinach and Artichoke Dip, just in time for the Super Bowl. It is heavenly.
The following quiz is intended to evaluate your level of affection for oatmeal. Using the provided key, assign each of your answers a numeric value. At the end, tally your score to discover the extent of your oatmeal fanaticism.
KEY
For every A answer, give yourself 4 points.
For every B answer, give yourself 3 points.
For every C answer, give yourself 2 points.
For every D answer, give yourself 1 point.
QUIZ
I eat oatmeal:
A) Everyday. Sometimes twice. Sometimes in the shower.
B) Weekly. It’s okay for breakfast on the go.
C) Monthly. When I’m out of Froot Loops and bologna.
D) Never. It killed my dog.
My oatmeal comes from:
A) The farm. I harvest it myself, with the oatmeal scythe I received for Christmas.
B) A cardboard can. I make puppets from it when it’s empty!
C) A 3-year-old packet at the bottom of my pantry, under the Windex.
D) People intentionally trying to piss me off.
My favorite kind of sweet oatmeal includes:
A) Fresh pumpkin puree, toasted walnut bits, and a dash of the finest cardamom.
B) Honey, peanut butter, and bananas. I call it “The Elvis.”
C) Rehydrated apples and cinnamon that can be carbon dated.
D) The sweet oatmeal of death.
Gingersnap Oatmeal from Kitschen Bitsch (which I, Kris, have now eaten everyday for a week) sounds:
A) Like the second coming.
B) Like coffee with Angela Lansbury: melodic and educational.
C) Like it’d taste better in a cookie.
D) Like I’d rather have my tongue grated with a microplane zester.
At first, savory oatmeal sounds:
A) Delicious! I dated a bowl of it from 2002 to 2005.
B) Like interpretive kayaking: strange, but I’m willing to give it a shot.
C) Like a science experiment. Nice try, Carl Sagan.
D) Like being kicked in the esophagus.
Consequently, I’d equate Mark Bittman’s Oatmeal with Soy Sauce and Scallions with:
A) A month-long orgasm.
B) A Sandra Bullock movie; probably better than it has any right to be.
C) Cleaning the house with your mother before guests come over; traumatic, with the ultimate possibility of understanding.
D) Being forced to work in a gulag.
SCORE/EVALUATION
0 TO 6 POINTS: you are an oatmeal hater and honestly, a bit of a drama queen. You’d rather have your tongue scraped off than have a delicious breakfast? There is an MTV reality show in your future.
7 TO 12 POINTS: you are an oatmeal ambivalent. Once, in 2007, you bought a giant box of Quaker packets from CostCo, thinking they'd be great to take to the office. You ate the banana bread ones first. The plain ones are still in your pantry. You will end up donating them to charity.
13 TO 18 POINTS: you are an oatmeal enthusiast. Your relationship with oatmeal is quite healthy. Also, people like you and small animals feel comfortable landing on your shoulder. You should consider a career on Broadway.
19 TO 24 POINTS: you are an oatmeal extremist. Your love for oatmeal is all encompassing, and your family and friends fear for your sanity. To avoid being committed, eat eggs for a week straight. Should that fail, a straitjacket would not be out of place.
~~~
If you like these recipes, you might also like:
~~~
Gingersnap Oatmeal
Serves 1
Adapted from Kitschen Bitsch.
1/2 cup Quaker old-fashioned oatmeal
1/2 cup skim milk
1/4 cup water
1 tablespoon molasses
A few shakes ground ginger
A few shakes ground cinnamon
A pinch ground cloves
A dash vanilla extract
A few dashes Kosher salt
In a small pot, heat oatmeal, skim milk, and water over medium heat. As oatmeal mixture is warming, add all the other ingredients. Stir thoroughly to combine. Let cook until most of the liquid is absorbed, and the oatmeal reaches … y’know … an oatmealy consistency. Serve warm.
Approximate Calories, Fat, Fiber, and Price Per Serving
253 calories, 3.4 g fat, 4 g fiber, $0.45
~~~
Oatmeal with Soy Sauce, Sesame Oil, and Scallions
Serves 1.
Adapted from Mark Bittman.
1/2 cup Quaker old-fashioned oatmeal
1 cup water
2 teaspoons soy sauce
1 small scallion, thinly sliced
1/2 teaspoon toasted sesame oil
In a small pot, heat oatmeal and water over medium heat. As oatmeal mixture is warming, add soy sauce and about 1 tablespoon of scallions. Stir thoroughly to combine. Let cook until most of the liquid is absorbed, and the oatmeal reaches … y’know … an oatmealy consistency. Spoon into a bowl and drizzle sesame oil on top. Serve warm, with a few raw scallion slivers on top.
Approximate Calories, Fat, Fiber, and Price Per Serving
178 calories, 5.5 g fat, $0.32
~~~
Calculations (Gingersnap Oatmeal)
1/2 cup Quaker old-fashioned oatmeal: 150 calories, 3 g fat, 4 g fiber, $0.15
1/2 cup skim milk: 45 calories, 0.4 g fat, 0 g fiber, $0.11
1/4 cup water: negligible calories, fat, and fiber, $0.00
1 tablespoon molasses: 58 calories, 0 g fat, 0 g fiber, $0.13
A few shakes ground ginger: negligible calories, fat, and fiber, $0.01
A few shakes ground cinnamon: negligible calories, fat, and fiber, $0.01
A pinch ground cloves: negligible calories, fat, and fiber, $0.01
A dash vanilla extract: negligible calories, fat, and fiber, $0.02
A few dashes Kosher salt: negligible calories, fat, and fiber, $0.01
TOTAL/PER SERVING: 253 calories, 3.4 g fat, 4 g fiber, $0.45
Calculations (Oatmeal with Soy Sauce, Sesame Oil, and Scallions)
1/2 cup Quaker old-fashioned oatmeal: 150 calories, 3 g fat, 4 g fiber, $0.15
1 cup water: negligible calories, fat, and fiber, $0.00
1 small scallion: 2 calories, 0 g fat, 0.1 g fiber $0.08
2 teaspoons soy sauce: 6 calories, 0 g fat, 0.1 g fiber, $0.07
1/2 teaspoon toasted sesame oil: 20 calories, 2.3 g fat, 0 g fiber, $0.02
TOTAL/PER SERVING: 178 calories, 5.5 g fat, $0.32
The following quiz is intended to evaluate your level of affection for oatmeal. Using the provided key, assign each of your answers a numeric value. At the end, tally your score to discover the extent of your oatmeal fanaticism.
KEY
For every A answer, give yourself 4 points.
For every B answer, give yourself 3 points.
For every C answer, give yourself 2 points.
For every D answer, give yourself 1 point.
QUIZ
I eat oatmeal:
A) Everyday. Sometimes twice. Sometimes in the shower.
B) Weekly. It’s okay for breakfast on the go.
C) Monthly. When I’m out of Froot Loops and bologna.
D) Never. It killed my dog.
My oatmeal comes from:
A) The farm. I harvest it myself, with the oatmeal scythe I received for Christmas.
B) A cardboard can. I make puppets from it when it’s empty!
C) A 3-year-old packet at the bottom of my pantry, under the Windex.
D) People intentionally trying to piss me off.
My favorite kind of sweet oatmeal includes:
A) Fresh pumpkin puree, toasted walnut bits, and a dash of the finest cardamom.
B) Honey, peanut butter, and bananas. I call it “The Elvis.”
C) Rehydrated apples and cinnamon that can be carbon dated.
D) The sweet oatmeal of death.
Gingersnap Oatmeal from Kitschen Bitsch (which I, Kris, have now eaten everyday for a week) sounds:
A) Like the second coming.
B) Like coffee with Angela Lansbury: melodic and educational.
C) Like it’d taste better in a cookie.
D) Like I’d rather have my tongue grated with a microplane zester.
At first, savory oatmeal sounds:
A) Delicious! I dated a bowl of it from 2002 to 2005.
B) Like interpretive kayaking: strange, but I’m willing to give it a shot.
C) Like a science experiment. Nice try, Carl Sagan.
D) Like being kicked in the esophagus.
Consequently, I’d equate Mark Bittman’s Oatmeal with Soy Sauce and Scallions with:
A) A month-long orgasm.
B) A Sandra Bullock movie; probably better than it has any right to be.
C) Cleaning the house with your mother before guests come over; traumatic, with the ultimate possibility of understanding.
D) Being forced to work in a gulag.
SCORE/EVALUATION
0 TO 6 POINTS: you are an oatmeal hater and honestly, a bit of a drama queen. You’d rather have your tongue scraped off than have a delicious breakfast? There is an MTV reality show in your future.
7 TO 12 POINTS: you are an oatmeal ambivalent. Once, in 2007, you bought a giant box of Quaker packets from CostCo, thinking they'd be great to take to the office. You ate the banana bread ones first. The plain ones are still in your pantry. You will end up donating them to charity.
13 TO 18 POINTS: you are an oatmeal enthusiast. Your relationship with oatmeal is quite healthy. Also, people like you and small animals feel comfortable landing on your shoulder. You should consider a career on Broadway.
19 TO 24 POINTS: you are an oatmeal extremist. Your love for oatmeal is all encompassing, and your family and friends fear for your sanity. To avoid being committed, eat eggs for a week straight. Should that fail, a straitjacket would not be out of place.
~~~
If you like these recipes, you might also like:
~~~
Gingersnap Oatmeal
Serves 1
Adapted from Kitschen Bitsch.
1/2 cup Quaker old-fashioned oatmeal
1/2 cup skim milk
1/4 cup water
1 tablespoon molasses
A few shakes ground ginger
A few shakes ground cinnamon
A pinch ground cloves
A dash vanilla extract
A few dashes Kosher salt
In a small pot, heat oatmeal, skim milk, and water over medium heat. As oatmeal mixture is warming, add all the other ingredients. Stir thoroughly to combine. Let cook until most of the liquid is absorbed, and the oatmeal reaches … y’know … an oatmealy consistency. Serve warm.
Approximate Calories, Fat, Fiber, and Price Per Serving
253 calories, 3.4 g fat, 4 g fiber, $0.45
~~~
Oatmeal with Soy Sauce, Sesame Oil, and Scallions
Serves 1.
Adapted from Mark Bittman.
1/2 cup Quaker old-fashioned oatmeal
1 cup water
2 teaspoons soy sauce
1 small scallion, thinly sliced
1/2 teaspoon toasted sesame oil
In a small pot, heat oatmeal and water over medium heat. As oatmeal mixture is warming, add soy sauce and about 1 tablespoon of scallions. Stir thoroughly to combine. Let cook until most of the liquid is absorbed, and the oatmeal reaches … y’know … an oatmealy consistency. Spoon into a bowl and drizzle sesame oil on top. Serve warm, with a few raw scallion slivers on top.
Approximate Calories, Fat, Fiber, and Price Per Serving
178 calories, 5.5 g fat, $0.32
~~~
Calculations (Gingersnap Oatmeal)
1/2 cup Quaker old-fashioned oatmeal: 150 calories, 3 g fat, 4 g fiber, $0.15
1/2 cup skim milk: 45 calories, 0.4 g fat, 0 g fiber, $0.11
1/4 cup water: negligible calories, fat, and fiber, $0.00
1 tablespoon molasses: 58 calories, 0 g fat, 0 g fiber, $0.13
A few shakes ground ginger: negligible calories, fat, and fiber, $0.01
A few shakes ground cinnamon: negligible calories, fat, and fiber, $0.01
A pinch ground cloves: negligible calories, fat, and fiber, $0.01
A dash vanilla extract: negligible calories, fat, and fiber, $0.02
A few dashes Kosher salt: negligible calories, fat, and fiber, $0.01
TOTAL/PER SERVING: 253 calories, 3.4 g fat, 4 g fiber, $0.45
Calculations (Oatmeal with Soy Sauce, Sesame Oil, and Scallions)
1/2 cup Quaker old-fashioned oatmeal: 150 calories, 3 g fat, 4 g fiber, $0.15
1 cup water: negligible calories, fat, and fiber, $0.00
1 small scallion: 2 calories, 0 g fat, 0.1 g fiber $0.08
2 teaspoons soy sauce: 6 calories, 0 g fat, 0.1 g fiber, $0.07
1/2 teaspoon toasted sesame oil: 20 calories, 2.3 g fat, 0 g fiber, $0.02
TOTAL/PER SERVING: 178 calories, 5.5 g fat, $0.32
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