Budget Friendly Clean Cooking

Ok Folks,

I know a lot of skeptics out there think you have to spend tons of money to eat real foods. In reality, it comes out about the same. There are some things that help matters. The first being that you rarely eat out. I eat out maybe once a week, not including getting together with friends which also eat clean. The other thing that helps is that I pack my own lunch using leftovers. This helps in two ways: I don't buy my lunch and every meal is Daniel Plan approved. Today I will prove that eating clean really can be cost effective. I'll include what I eat for all my meals and pointers for getting things super cheap and where. I want you to be successful and the only way to do that is to make sure it fits into your life and your budget. I'm also going to include a snack that is addicting…you've been warned.

Meal 1 - Lemon Garlic Crockpot Chicken
This meal is perfect for those of you that hate touching raw meat. I recently saw a news article that said raw chicken shouldn't be rinsed due to cross contamination. This frees me from doing too much raw handling. Don't throw away the bones because you're going to need them for making chicken stock tomorrow. So easy and about $1.50 to make 6-8 quarts of stock.

1 whole chicken, giblets removed
3 lemons, 2 halved, 1 sliced
2 heads of garlic, tops cut off and loose paper removed
4 sprigs of rosemary
2 tablespoons poultry seasoning or season all

In your crockpot, place halved lemons and garlic heads cut sides up. These will hold up the chicken and allow the juices to pool without soaking the chicken. Season chicken with seasoning and then place slices of lemons and rosemary sprigs on top of chicken. Cook on low for 8-10 hours. Remove chicken and cut up for dinner. Serve with roasted vegetables and whole grain side like quinoa or brown rice. Don't forget to save the bones and giblets for the stock.

Meal 2 - Chicken Stock
Ok, so this isn't technically a meal but it will turn into one or many depending on the size of your crockpot.

Chicken bones and giblets from one chicken
1 onion, quartered
2 ribs of celery, chopped big
2 carrots, chopped big
3 cloves of garlic, papers removed
herbs, I used parsley and chive but you can use any of your favorites, fresh or dried
5 peppercorns
2-3 tablespoons of salt

Place everything in a crockpot and cook on low overnight or 24-48 hours. Strain through a mesh colander. Store in the fridge for a week or freezer in plastic storage bags for months. I fill my bags and lay them on a cookie sheet placed in a freezer. When frozen solid, they can be stacked on top of each other for easy storage. Don't forget to label it with a date.

Meal 3 - Indian Red Lentil Soup
I love soup. All kinds, all the time. This is a super easy stovetop soup that could be made in the crockpot as well. If you don't like curry, just leave that out. So easy.

For the Soup
2 tablespoons of extra virgin olive oil, plus more for drizzling
1 onion, diced
3 ribs celery, chopped
3 carrots, chopped
2 cloves garlic, minced
1 tablespoon pureed chipotle in adobo sauce (or diced jalapeño)
1 pound red lentils
6 cups chicken stock
2 lemons, juiced

For the Topper
1 cup greek yogurt or sour cream
1 teaspoon curry powder
3 tablespoons chive or cilantro, chopped

Mix all ingredients for topper in a bowl and put in the fridge. Place oil, onions, celery, carrots, and garlic in hot pot. Cook for 5 minutes until ingredients are soft. Add chipotle and lentils. Add stock and cook 15-20 minutes. Use a blender or immersion blender to make the soup smooth. Add lemon juice. In each bowl, drizzle with oil and add a dollop of yogurt. Enjoy!

Meal 4 - Chicken Club Pasta
This was taste tested by a friend that is not an adventurous eater to say the least. She really liked it. It has bacon so I'm pretty sure that everyone will love it. I used the leftover chicken from first meal to keep cost down.

6 slices of bacon, cooked oil reserved
1/2 head of cabbage, sliced
1 onion, chopped
1-2 cups cooked chicken
1 can diced tomatoes, drained (or 3 tomatoes, chopped)
3/4 cup banana peppers, drained and chopped
1 cup sour cream
1 pound whole wheat pasta, cooked according to directions (I used penne.)
parmesan and red pepper flakes to finish

Boil water and cook pasta according to directions. In a large skillet, heat 2 tablespoons of bacon fat. Add cabbage and onion and cook until soft. Add chicken, tomatoes and banana peppers and heat through. Add sour cream and stir just until combined. Add pasta and toss. Plate and finish with parmesan and red pepper flakes.

Meal 5 - Quick Breakfast
This is a quick go-to meal if you are pressed for time. I get my produce at Aldi but be warned you have to eat it fast or freeze it because it will go bad.

2 eggs, scrambled
1 teaspoon water
salt and pepper
1 pat of butter
2 cups of fruit, chopped

Heat a small skillet of medium heat. Add butter. While the butter melts, crack and scramble eggs and put water with the eggs. Season to taste. Add eggs to skillet when it's hot. Cook until eggs are done but still slightly wet. Remove to plate with fruit. You are ready to go or sit and eat.

Snack - The Amazing Maple Bacon Popcorn!!!
This was a stroke of genius…really, genius! This is all of my favorite flavors made into an outrageously delicious snack. This is like kettle corn on crack. It's awesome…I can't express it strongly enough.

1 cup popcorn kernels
3 tablespoons bacon fat, 2 for the corn, one for the topping
1/3 cup maple syrup
1 teaspoon vanilla extract
salt

In a large pot with a lid over medium high heat, melt the 2 tablespoons of fat. Add popcorn and cover. Shake the pan to coat the kernels with the fat. Cook and shake until all the popcorn is popped. In a small pot, heat 1 tablespoon of bacon fat, syrup, and vanilla until warmed through. Pour over popped corn and shake well. Sprinkle with salt as desired.

This journey of clean eating has been great for me and I think it has gone pretty well for my family. I am curious how it's going at your place. I'd love to hear your cheers and jeers. Share what works and what didn't with me. I also love new recipes. If you've tried something that has worked for you, I'd like to try it, too.

With maple, bacon fingers,
Brooke

March Madness Has Begun!!!

Welcome back, ya'll,

The weather can't make up its mind and I am trying my best to stay ahead of the next front. I like to plan my meals around the weather to make sure the kiddos get a hot dinner on cold nights and a cool dinner if it's hot outside. It's not a hard and fast rule but it is nice on cold evenings to have something warm in the crockpot waiting for us to get home.

I am working on doing a week of budget friendly whole foods for next week. I hope you're ready to get adventurous with your meals and meal planning.

Meal 1 - Greek Pizza
I had a genius moment the other day. I was craving a greek salad and really missed the crispy crust pizza dipped in the dressing. Here's my amazing idea; put the salad on the pizza. And one on the side since everything is already cut up.

Pizza dough
3 cloves of garlic, minced
extra virgin olive oil
4 oz. feta cheese
pepperoni
banana peppers
red onion sliced
tomatoes sliced
cucumber, cubed

Preheat oven to 550 degrees with your stone or upside down cookie sheet inside. Let dough come to room temperature and roll out on parchment paper until desired thickness. I like mine really thin. Drizzle dough with olive oil and spread garlic. Layer everything put the cucumbers on the pizza. Carefully lift the parchment paper and place a flat surface like a cookie sheet to transfer it to the oven. Cook for 15-20 minutes until golden brown and crispy. Top with cucumbers and drizzle with greek dressing below. Serve a salad along side.

Greek Dressing -
1 egg yolk
2 anchovies, chopped fine
1/3 cup white vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 teaspoon Worcestershire sauce
1 tablespoon onion powder
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon salt
1/4 teaspoon black pepper
1 1/2 cups olive oil
2 tablespoons minced fresh parsley

Place all ingredients in a large mouth mason jar. Using an immersion blender, mix until smooth. I store it in the jar in the fridge. It's awesome!!!!

Meal 2 - Taco Tuesday with Whole Wheat Tortillas
So my taco recipe is on here several times so I'm going to focus on the whole wheat tortillas that are surprisingly easy and delicious. The kids and hubby like them better than the corn that I posted a couple weeks ago.

2½ cups whole-wheat flour
½ cup olive oil
1 teaspoon salt
1 cup warm water

In your stand mixer with the dough hooks, mix flour, oil, and salt. Mix for 5 minutes, scraping down sides as needed. Add water and mix for 3-5 more minutes until it all comes together. Dump dough on a floured surface and roll into a log. Cut log in half, and in half again, and again…until you have 12 equal pieces. Roll into balls and flatten with your hand on a cutting board. Cover with plastic wrap and cook your meat or toppings. (Try to let the dough rest an hour.) Then roll flat or use a tortilla press to flatten them all the way. Heat a cast iron skillet to medium high. Cook one side of the tortilla for 40-60 seconds and then flip for an additional 45 seconds. Place on a plate and repeat with the rest. Serve like soft tacos or sprinkle with cheese and top with another and make quesadillas. MMMMMMMmmmmmmmm.

Meal 3 - Cobb Salad
This is a great meal for any night. I used my homemade ranch and made whole wheat biscuits to go along side. I will share my secret for making the best bacon.

1 lb. bacon
2 avocados, sliced
1 lime, halved
4 tomatoes, diced
1 cucumbers, diced
1 red onion, thinly sliced
2 cups shredded cheddar cheese
1 head of lettuce, chopped
ranch dressing
biscuits

Preheat oven to 450. Place a cooling rack in a cookie sheet lined with foil for easy clean up. Place bacon on cooling rack. Cook in the oven for 20 minutes or until golden brown and delicious. Create a large salad and line up the ingredients into stripes on top for a pretty presentation. Chop bacon and sprinkle on top. Serve with dressing and biscuits.

Meal 4 - Corn Pancakes with Sautéed Veggies and Eggs
I hate buying an ingredient and using it once. I did some research and found this recipe to use my masa harina for more than just tortillas. These are incredible. I would order these over and over at a restaurant. Have both skillets going at the same time to get it on the table nice and hot.

1 1/2 cup masa harina
2 cup milk
1 egg, beaten
2 T. butter, melted (plus more for cooking)
1/2 tsp. salt
1 cup frozen corn kernels

1 red onion, sliced
2 large bell peppers, sliced
4 plum or small tomatoes, diced
salt and pepper
olive oil
4 eggs
1/2 cup torn fresh basil

Mix masa, milk, egg, butter, salt, and corn in a large bowl. Mix well. Heat skillet, add a pat of butter. Using a scoop, plop 4 pancakes in the pan and cook until golden on both sides. Remove to a plate. Continue with all the batter.

In another hot skillet, place a couple of tablespoons oil in pan. Sauté onion and peppers until tender then add tomatoes. Salt and pepper to taste. Remove veggies to a bowl. Cook eggs over easy or scrambled as your family prefers. Place a pancake on plate. Top with veggies and egg. Sprinkle with basil.

Meal 5 - Stir-fried Barley
I recently discovered barley. I love it and Trader Joe's has a 10 minute package that is ready in 10-15 minutes. Taking some help from prepackaged veggies makes this a 30 minute meal.

1 package barley, cooked to package directions
3 tablespoons extra virgin olive oil
2 bags asian veggie mix
3-6 tablespoons soy sauce

Heat large skillet to medium high heat. Put in oil and sauté veggies until tender crisp. Add barley and toss with veggies. Add soy sauce and salt and pepper to taste. Amazing!!!

With whole foods and full heart,

Brooke