Hearty Cauliflower Chowder

Ingredients:

• 1 large head of cauliflower, chopped
• 1 tablespoon olive oil
• 3 cloves or 1 tablespoon minced garlic
• 1 medium onion, chopped
• 4 carrots, chopped
• 4 celery stalks, chopped
• 1/2 teaspoon dried thyme
• 1/4 cup all-purpose flour
• 1 15-oz can of low sodium broth
• 1 1/2 cup unsweetened original almond milk
• 1/2 cup shredded cheese (any kind you prefer)

Instructions:

1. Line a cookie sheet with tin foil and spread chopped cauliflower evenly across. Spray the tops of the cauliflower with pam and season with freshly ground salt and pepper. Roast until tender, about 20-25 minutes at 350 degrees.
2. While cauliflower roasts, heat a deep pot and add olive oil. Add garlic and onion and cook until fragrent, about 1-2 minutes. Add in carrots and celery and cook for 5 more minutes. Add seasonings and flour and stir until the powder disappears. Add the vegetable broth and almond milk. Simmer for 10 minutes.
1. Optional step: Remove from heat and using an immersion blender or a traditional blender, puree the soup until smooth.
2. Return soup to pot and place back on medium heat.
3. Add cheese and stir until melted. Add in the roasted cauliflower. Add additional salt and pepper to taste. Serve hot.

Original recipe found here.

Meal Replacement Smoothie

New research in the September publication of Cell Metabolism, and summarized on Health Day, shows that Americans are snacking all day long and eating the majority of calories after 6 pm, when they are likely winding down for the day and physical activity gives way to rest/sleep.

As a dietitian, this makes me cringe. Extra calories your body does not use (because you are about to go to sleep and your resting metabolic rate is typically lower than the rest of the day) will be converted to stored fat. Boo. Source. Source.

With this in mind, I try to make my evening meal the lightest of my 3 meals and typically rich in protein and lower in carbohydrates. Sometimes during the week, when I am especially tired and want something quick and easy, I make a meal replacement smoothie. I love how yummy, flexible, filling and affordable smoothies can be. Win, win, win.

Spinach is in ALL my smoothies, as it is rich in fiber and nutrients and low in calories and virtually flavorless in smoothies. Here is my recommendation to buy, storing and using spinach

1. Buy the cheapest spinach per ounce (this usually means buying in bulk if possible)
2. Take the fresh spinach and place in your freezer in the bag
3. Once completely frozen, crush up the spinach while still in the bag.
4. Keep in the freezer and scoop out spinach any time you want to make a smoothie.

This method is tried and true. Here are why I love using frozen spinach:

• Saves the produce and the nutrients. The shelf life increases from days to weeks. It also stops the nutrients from breaking down, making it more nutritious.
• Easier to use. Since frozen spinach crumbles, it is a breeze for me to get two cups worth of fresh spinach into 1 cup of frozen, crumbled spinach for my smoothies
• It is cheaper. In the past I'd buy a large bag of spinach and half of it would go bad before I got to it. Money down the drain. By freezing, you can buy a very large bag of spinach and use all of it without losing a leaf.
• It will always be on hand. By keeping a big bag of frozen spinach in your freezer, you always have the option of making a healthy smoothie.

Time: 5 minutes
Makes 1 serving

• 1 cup crushed up frozen spinach
• 1 cup frozen berries or 1/2 frozen banana (blueberries, strawberries, mixed berries)
• 1 tbsp natural peanut butter
• 1 cup unsweetened vanilla almond milk
• 1 cup homemade unsweetened yogurt or non-fat light greek yogurt
• Non-calorie sweetener to taste (I prefer liquid stevia)
• 1-2 cups ice
• Water to desired consistency

1. If you have a powerful blender, blend all the ingredients at the same time. If your blender is not as powerful, blend all the liquid, peanut butter, yogurt, spinach together until very smooth. Then add the berries and blend until smooth. Then add the ice and more water if needed. Most people don't mind chunks of ice in their smoothies but do not appreciate chunks of spinach. Makes sure that is well blended first.

 

Nutrition information per serving: 1 smoothie
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
260	11	1	208	31	6	9	12

Cost of recipe (not including sales) – Costco, Amazon, Frys
	Per serving
Serving	$1.55

 

Pumpkin Spice Smoothie

It's that time of year when pumpkin appears in everything. If you are like me, you don't mind that a bit. This is a delicious, balance fall flavored smoothie that makes a great meal replacement. 

 

This is also a low FODMAP recipe, so if you have a GI issues such as IBS, this is a great recipe that should not cause any unpleasant symptoms.

• 1 cup frozen spinach (2 cups fresh)
• 1 frozen banana
• 1/2 cup canned pumpkin
• 1/2 cup firm tofu
• 1 cup unsweetened vanilla almond milk
• 1/2 tsp vanilla
• Stevia sweetener to taste (see recipe for homemade stevia drops)
• 1 tsp cinnamon
• Dash of nutmeg
• Dash of allspice
• Dash of ginger
• Dash of ground cloves
• 1-2 cups of ice
• 1-2 cups of water

1. Add all ingredients except the ice to a blender and blend until smooth. Taste and adjust sweetener as needed
2. Add ice until desired consistency is met. Enjoy for breakfast, lunch or dinner! It works wonderfully in place of any meal.

Nutrition information per serving:
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
266	7	0	188	37	8	17	15

Cost of recipe (not including sales or tax) – Costco, Walmart
	Per serving
Serving	$1.88

Home made Ricotta

There is something magical about making dairy products, like yogurt and cheese, yourself. It tastes SO MUCH BETTER than store bought. It's also a little bit magical to see the transformation from plain, old milk to something quite different.

Ricotta is fairly easy to make and has a very rich, creamy taste. You can add it to recipes or have it on whole wheat toast or crackers. The only tool which you will need (and you may not already have on hand) is a cheese cloth. It's worth the investment and makes cheese making quite a bit easier.

Time ~1 hour
Makes 2 1/2 cups

• 8 cups whole milk
• 1 cup heavy cream
• 1 tsp salt
• 3 tbsp white vinegar or lemon juice
• optional: fresh or dried herbs

1. Place milk, cream and salt in a large pot and bring to a boil. As soon as a bubble comes to the top, add the vinegar, stir the milk and remove from heat. The vinegar causes the whey and cream to begin to separate.
2. Line a sieve with cheese cloth or two layers of paper towels and place over a large bowl.
3. Let the milk sit for 5 minutes. If it is still milk, add 1 more tbsp of vinegar and let sit for a few more minutes.
4. Pour the mixture into the cheese-cloth lined sieve, allowing the bowl under it to catch the whey. Leave for 30 minutes to allow it to drain.
5. The cheesecloth should be full of white cheese. Depending on the kind of milk you used, it may be crumbly or creamy. I've read this can depending on whether the milk was pasturized or not. Either way, it will tastes wonderful.
6. Add more salt if needed or herbs if desired.
7. Eat immediatly or use within 3 days. Store in airtight container in the fridge.

Nutrition information per serving: 1/4 cup ricotta cheese
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
108	8	5	104	2	0	0	7

Cost of recipe (not including sales) - COMING SOON
	Per serving	Entire Recipe
Serving

Recipe from Good and Cheap: Eat well on $4/day.

Simple pasta

For when time and budget are especially pinched, simple pasta is a nice go to. Containing a serving of protein (even without any meat) and paired with a big portion of steamed non-starchy vegetables like green beans or broccoli, pasta can be a satisfying meal.

Serves 5

·     10 ounces uncooked whole wheat pasta

·         Olive oil and pepper:

o   2 tbsp. olive oil 

o   1 tsp fresh ground salt

o   ½ tsp fresh ground pepper

·         Pesto: 

o   3 tbsp pesto sauce (homemade or storebought)

 

1.      Cook pasta according to package directions. Toss with olive oil, salt and pepper OR pesto sauce. Serve with side of vegetables.

Nutrition information per serving: 2 ounces pasta
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
(Olive) 233	6	1	352	35	4	1	7
(Pesto) 224	5	1	126	36	4	1	7

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
(Olive) 233	$0.20	$1.00
(Pesto) 224	$0.28	$1.42
Green beans	$0.39	$0.39
Total	$0.67 OR $0.59	$1.81 OR $1.39

 

Mozzerella and roma tomato pizza

In my home, at least twice a month Friday night is pizza night. My kids love to make homemade pizza and play board games. The best way to make this delicious and cost-efficient recipe quick and easy is to make a big batch of dough ahead of time and freeze in smaller portions. A couple of days before you want to make pizza, put the frozen dough in the fridge and allow it to thaw completely. When dinner time comes around, roll out the dough (we like to do it by hand), add sauce, toppings and bake for a few minutes. In no time you have delicious pizza.

Dough:

• 1 cup whole wheat flour
• 1 cup all-purpose flour
• 2 tsp quick-rising yeast (1 packet)
• 1 tsp salt
• 1/2 tsp sugar
• 3/4 cup warm water (120-130°)
• 1 tbsp. olive oil

Toppings:

• 2 cups tomato sauce
• 1 (6 oz can) tomato paste
• 1 tbsp. dried oregano
• 1 tbsp. minced garlic
• 2 tsp dried basil
• 1/2 tsp. onion or garlic powder
• 1 1/2 cup low fat shredded mozzarella cheese
• 1 tomato, sliced thinly

1. Combine warm water and oil in measuring cup.
2. Combine both types of flour, yeast, salt, and sugar in a mixer with a dough paddle.
3. With the motor running, pour the water/oil into the mixer until the dough forms a sticky ball. The dough should be soft. Add warm water to soften and flour to thicken as needed, just 1 tablespoon at a time until the desired consistency is reached.
4. Move the dough to a lightly floured surface to rest for 10-20 minutes. Place a piece of plastic wrap that has been sprayed with pam over the dough to keep it from drying out.
5. Place a pizza stone or flipped over baking sheet on the bottom oven rack. Preheat oven to 500°. Separate the dough into 4 equal balls and roll to desired thickness (about ¼ inch).
6. Top with sauce, cheese and additional toppings if desired. Take any extra sauce and freeze in individual containers (~1/2 cup) and defrost when making future pizzas.
7. Bake for 10-14 minutes until the bottom is golden and crisp.
8. Serve with side salad (1/4 head of lettuce, chopped)

	Nutrition information per serving: 1/5 dough, 2 tbsp. sauce, ¼ cup cheese, ½ tomato
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
Dough	195	4	0	466	35	4	1	6
Sauce	14	0	0	106	3	0	2	0
Cheese/ tomato	105	6	3	185	8	1	4	8
Salad	19	0	0	14	4	1.5	3	1
Total	333	10	3	771	50	6.5	10	15

 

Cost of recipe (not including sales) - Costco, Winco
	Per serving	Entire Recipe
1 small cheese pizza	$0.55	$2.76
¼ head of lettuce, chopped	$0.24	$1.20
Totals	$0.79	$3.96