Frugal Grocer - Week #3

We have entered into Week #4 of the Frugal Grocer and I am going back to review Week #3 for you.  Before we get to that I would like to point out that in the top right hand menu bar I have added the Frugal Grocer as well as having a drop down for recipes.  As we go through the weeks I will be highlighting one of the meals I made and providing you the recipe.  If you need the recipe 6 weeks from now and remember that it was a breakfast item all you have to do is go to the menu for Frugal Grocer and then click on the link for Breakfast Recipes.  Fairly simple wouldn't you agree? So this week was a resounding success in that I spent a total of $41.55 and made 15 meals directly from these ingredients.  I also made another 5 meals from ingredients purchased in previous weeks which would include dry beans, rice cakes, quinoa and granola to name a few.  Let's just use the 15 meals for $41.55 as our basis for computing the per meal cost:  $2.77.  Take that McDonald's dollar menu!!!!! I will say that I am fortunate to work from home so that I can make my meals as necessary and that certainly helps.  That being said (this is my newest set of words similar to at the end of the day and I'm already getting sick of it) the meals that I make are not time consuming and can be whipped together pretty quickly. Along these lines I received an email yesterday from Made Just Right by Earth Balance titled Debunking The "Vegan is Expensive" Myth which was written by author Carolyn Scott-Hamilton.  It gives 5 tips for why Vegan is not expensive.  As a vegetarian I completely agree with her tips, but I will not be able to go vegan for one simple reason: I love honey.  If you follow the true meaning of vegan then honey is out and thus I can never be a vegan. Here are Carolyn's tips, but read the post for further explanation:
  • Buy in bulk
  • Make your own everything
  • Use frozen veggies
  • Beans and grains
  • Get creative
The recipe for this week will be for my Spinach Omelet and Sweet Potato Hash.  This was consumed for breakfast and then again later in the week for dinner. Ingredients: 2 eggs, 1/2 medium sweet potato (diced), 1 baby portabello mushroom (diced), 1/4 green pepper (diced), 1/4" Red Onion (diced), Hot Sauce, Bunch of Spinach, 1 Tbsp Coconut Oil (split) Directions:
  1. In medium skillet (or preferably cast iron pan) heat up 1/2 of the coconut oil.  Once it melts down toss in veggies (except spinach).  You should hear a sizzle immediately.
  2. Allow the veggies to cook down and get soft.  Toss them with wooden spoon to make sure all sided are browning.  Cook for 5 minutes.
  3. After about 5 minutes of cooking begin to heat up the remaining coconut oil.  Once it is heated up toss in spinach and allow to wilt.
  4. As spinach is wilting scramble the two eggs (add in milk - almond if vegetarian/vegan or dairy if not if you want them to be very fluffy).
  5. Pour egg mixture over top of the eggs and LEAVE THEM ALONE.  Do not touch them at all.  Let a crust form on the bottom.
  6. After 2-3 minutes of cooking lift up one edge and allow the egg to run onto pan and cook.  Do this until middle is almost devoid of liquid egg.
  7. With a spatula, or flip of the wrist, turn over eggs and allow to cook for a few more minutes.  Continue to stir veggies to make sure they do not burn.
  8. Plate veggies on one side and after flipping omelet  place eggs on the other.
  9. Sprinkle with hot sauce if you like and serve with one slice of homemade rye bread.
Nutritional Information (no bread included): 362 calories, 23g Fat, 23g Carbs, 5g Fiber, 18g Protein
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How Were You A Frugal Grocer This Week?

Can You Beat $2.77 Per Meal For A Week?  Let Me Know How You Did It.

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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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