Healthy and Cheap Family Meals for Tight Budgets

Carrot and Raisin Salad with Ginger Yogurt Dressing

2/25/2016

As I’ve mentioned many a time before, Mom always made sure we got our servings of fruit and vegetables every day, and one of the ways she did that was by serving salad with every main meal. It was usually a simple tossed one, and escarole was often the lettuce of choice.

In a time when iceberg lettuce reigned supreme, and few Americans had even heard of other options, Mom was ahead of her time once again. She recognized very early that iceberg contained far fewer nutrients than the darker colored salad greens did, so we were introduced quite young to many other options, including the aforementioned escarole, as well as romaine, spinach, chicory, and Boston lettuce.

Cole Slaw and Citrus Fruit Slaw (with Traditional and Maple Yogurt Dressing)

2/23/2016

Baked beans and coleslaw is a traditional Maine dinner that is served at many a Saturday night church supper in villages all over the state. In our house, very much in keeping with that tradition, they were on the menu just about every week that I can remember.

Of course, Mom knew that coleslaw is loaded with nutrition. The main ingredient is cabbage, along with some carrots and celery, and sometimes green pepper, all powerhouse vegetables that are full of vitamins and fiber.

But she also knew it was very cheap, which she no doubt loved just as much about it. It only costs pennies when you make your own, as we did. Starting from the age of about 11 or 12, we would be assigned the job of chopping the vegetables and making the salad. It was a kitchen chore deemed easy enough for a child to take on.

But many people don’t realize how very simple it is to make your own coleslaw. As a result, the end up buying the pre-chopped, bagged version that you find

Buckwheat Cakes with Citrus-Maple Yogurt Topping

2/21/2016

During my childhood, I don’t remember ever eating pancakes for breakfast at home. We were strictly an oatmeal, cold cereal, or eggs and bacon family when it came to breakfast. Instead, we had pancakes for lunch now and again, and we loved them.

And then there were the times that we had them for dinner. It happened very rarely, but it always felt a bit decadent when we did. It was such a deviation from the normal type of evening meal in our house, and seemed so casual and care-free by comparison.

I can only imagine that it represented a much-needed break in the routine for Mom, given the amount of cooking she did all the time.

The few times I did actually have pancakes for breakfast as a young person occurred away from home and left an indelible memory. My dear Aunt MJ would on occasion take us to IHOP as a special treat for breakfast or brunch.

It was there that I first heard of buckwheat pancakes, since she’d order a stack for herself every time we went. She loved IHOP and was a loyal customer just because of those specialty pancakes. And over time, I came to love them as much as she did.

Now let me explain a little about buckwheat. To begin with, it is not even wheat at all, but a relative of the rhubarb family, so buckwheat flour happens to be naturally gluten free for those with celiac disease or gluten intolerance. (Be sure to check for products that are labeled as gluten free, since some brands contain wheat flour).

Second, it has double the protein content of regular pancake flour, which is probably because it comes from a fruit seed; seeds are incredibly nutrient- dense, protein-packed little foods.

And third, it’s also an excellent source of fiber, unlike the white flour usually used in pancake mixes.

Butternut Squash, Cheese and Apple Casserole

2/17/2016

This delicious butternut squash and cheese dish is an old recipe that I’ve had in my recipe box since I was a teenager. It’s a very retro approach to creating meals with bread and eggs, called strata. It was developed, I suspect, by frugal homemakers of old who were looking for a way to use day old bread so that they didn’t have to throw it out.

As I’ve mentioned before, I really like winter squash, both by itself, and as an addition to various recipes. We eat all kinds of this brightly colored vegetable for its great nutritional value and naturally sweet flavor, but when I’m adding it to other dishes, I typically use the butternut variety. And when I do, I peel and dice it, as I describe in my blog post here.

Occasionally, I find a bargain in the frozen vegetable section of the grocery store and snag a bag of pre-diced squash for less per pound than the cost of a fresh squash in the produce section. That can save quite a bit of time and effort.

It's a practice I recommend for every busy cook.

However, it’s been my general experience that the frozen squash does not match the flavor of the fresh, so I do recommend using the fresh whenever you can, and particularly if it's cheaper. It’s a bit of prep work, but I think it’s worth the trouble.

Still, with lifestyles as busy as they are, it's important for people to incorporate techniques and shortcuts to keep meals realistic and practical.

Using the frozen, pre-cut squash makes this already straightforward recipe an absolute breeze -- about as simple as you can get.

How to Cook and Prepare Winter Squash for Eating and Cooking

2/16/2016

I love winter squash. It is a nutrition powerhouse, loaded with antioxidants and beta carotene and a whole host of vitamins and minerals. Add to that the fact that the seeds can be cleaned, roasted, and used as great sources of protein, and you have one of nature’s great foods.

There is a good variety of these vegetables available in most grocery stores. The most common ones are butternut, buttercup, acorn, and Hubbard, and they are all a little different when cooked in terms of texture and color. I recommend trying different ones to find your favorites. They also keep a long time when stored in a cool, dark place, and are among the easiest foods to prepare for eating on their own, or for use in recipes.

My favorite kinds are acorn, butternut and buttercup. Their rich orange flesh is naturally sweet and delicious without any need for embellishments or added flavoring at all. It’s a cinch to bake or microwave it so that you have a wonderful accompaniment for a meal in minutes.

But there are times when recipes call for cubed squash.

Pasta Fagioli

2/3/2016

This is one of my very original recipes from a cookbook I made as Christmas gifts for my family way back when my husband was in school and we could not afford to buy presents for everyone.

That original recipe, though, was for fewer servings, so I’ve adapted it over the years to accommodate numbers and appetites in my household. As I’ve mentioned before, my boys are chowhounds who can go through food like there’s no tomorrow.

This meal was a big favorite with them. I like it, too, because it’s quite quick and easy to make. It only takes about 20 minutes or so of prep time, and can be on the table in about 40 minutes.

Carrot and Raisin Salad with Ginger Yogurt Dressing

Cole Slaw and Citrus Fruit Slaw (with Traditional and Maple Yogurt Dressing)

Buckwheat Cakes with Citrus-Maple Yogurt Topping

Butternut Squash, Cheese and Apple Casserole

How to Cook and Prepare Winter Squash for Eating and Cooking

Pasta Fagioli

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