Tag: Cook

Three Injera Recipes

Image

Based on my $25 weekly menu, I have had some requests for some of the recipes.

Here is a link to a traditional, Ethiopian Injera Recipe using teff flour:

http://www.exploratorium.edu/cooking/bread/recipe-injera.html

If you forget to start your Injera one or more days before you want to cook and eat it, you can use this quick version. This is one I have used a few times and it is good, although I wouldn’t call it traditional or as healthy:

http://www.aspicyperspective.com/2012/03/ethiopian-recipes-injera-doro-wat.html

The following is my “Americanized” version of Injera. I still ferment it for a day:

Americanized Injera Recipe with variations

Ingredients:

2 cups whole wheat flour

2 cups rice flour

4 cups water

2 tsp salt

oil for cooking (grape-seed, coconut, olive)

Instructions:

  1. Mix the whole wheat flour, the rice flour and the water in a non-metal bowl. It should be thin like crepe batter.

  2. Let stand in bowl for 1 day (24 hours or close) with a cover over the bowl.

  3. Add and stir in the 2 tsp salt before cooking.

  4. Add a small amount of oil to a fry pan or wok on medium heat (just to coat the bottom).

  5. Pour in enough Injera batter to cover the bottom of the pan.

  6. Cook for a couple of minutes. Flip and cook for another minute or two.

  7. Remove from pan.

  8. Serve while warm or keep warm in oven until all are finished.

Variations:

Other flours that can be used besides rice flour: buckwheat, millet, lentil, garbanzo.

Holiday flair: Add two cups mashed pumpkin or squash right before cooking.

Spices: Try cardamom, gram masala, or cumin, depending on what you serve it with.

We have enjoyed this bread with lentil curry stew and chutney and just by itself.

Let me know if you have any favorite variations of it!

 

How to Feed A Family Of Five For One Week With $25

Learn to eat simple / cheap from other countries!
Learn to eat simple and cheap from other countries!

No, this is not an extreme coupon challenge. We recently had a situation where we only had $25 to shop for the week and feed our family of five. With a very limited pantry and no coupons or stockpile, I had to quickly seek the Lord and ask Him to show me what we would do. And, He did – during the past week, through a series of events, I had learned about Ethiopian Food. Due to their very limited economy, Ethiopian’s have learned to make inexpensive but flavorful and filling food.

What follows is the menu we followed for the week.




  • 5 breakfasts of oatmeal

  • 2 breakfasts of peach muffins

  • 3 lunches and 2 dinners of Injera bread and lentil stew w/ tomatoes and spinach

  • 2 lunches and 3 dinners of fried rice

  • 2 lunches and 1 dinner of mac and cheese with mixed veggies

For total disclosure, the final dinner was pizza when we finally had money in the bank again:-)

Disclosure: Some links in this post may be affiliate links.

This is what we had in our pantry:

  • Whole wheat flour

  • Brown rice

  • Cane sugar

  • Tomato paste

  • Vinegar

  • Soy Sauce

  • Olive Oil
  • Canned peaches

  • Salt and Spices

This is what we purchased for $25:

  • Oatmeal

  • Lentils
  • 1 qt of almond milk

  • Butter

  • 5 pack of mac and cheese

  • 2 bags of frozen veggies (one mixed, one spinach)

  • 1 – 18 count eggs

  • Carrots

We honesty ended up enjoying the food and did not feel that we were going without for the week. We are so encouraged by this, that we have decided to take up this challenge once a month and only have a $25 budget for one week every month. Our normal food budget runs about $75 – $100.

Oh, and another positive note is that I lost two pounds during the week. There really is something to be said about simple living, including simple eating.

What would you do if you only had $25 for one week to feed your family?

 

Cleansing, Iron Increasing Beet Soup Recipe

English: A bundle of organic beets from a loca...

I was recently asked for my beet soup recipe.

This recipe was given to me by my (step) mom and we enjoy this soup whenever we just want to feel lighter and cleansed or when I need a boost in iron. My children really like this soup too!

Ingredients:

2 – 3 medium beets, keep some of the beet greens if you have them

2 TBL butter or good oil (coconut, olive, grape-seed)

½ tsp salt

1 – 2 tsp Mrs. Dash Garlic and Herb seasoning or similar

4 – 6 cups water

Optional: substitute vegetable broth or chicken broth for some of the water

Instructions:

1 – Wash and dice beets into small chunks or julienne if you want to be fancy. Chop up a couple tablespoons of greens.

2 – Melt butter or heat up oil on medium heat in a medium size pot.

3 – Carefully put beets (but not greens yet) in pot and sauté 8 to 10 minutes.

4 – Add seasonings (salt and Mrs. Dash).

5 – Add water and optional broth.

6 – Cook for 10 – 15 minutes. Add greens for the last 5 minutes.

 

I have a similar recipe in my Simple, Healthy, Cheap! A Simple Life’s Guide to Home Economics: Beginning Cooking eBook, but uses Asian seasonings and adds rice noodles to make a more complete meal. 

Super Simple Recipes: A Healthy, Delicious Snack for Less Than a Candy Bar

Super Simple Recipes - Peanut Butter Balls


I know that sometimes a candy bar can sound and taste so good. But what about after eating it? How do you feel? I honestly don’t remember this as a child, but as an adult, a candy bar now makes me feel ill afterwards and there is nothing of value actually in it.

That is one reason our family loves this recipe – it has a taste a bit like a candy bar – but actually has nutritional value and will not leave you feeling ill afterwards.

Once you have the ingredients, this snack can be made almost as quick as unwrapping a pack of candy (well, maybe just a tad more work) and costs less than most single servings of candy bars. 

I am referring to a classic recipe: Peanut Butter Balls. Below is our family’s favorite, easiest version of this recipe.

Disclosure: This post includes affiliate links. 

Cost Per:

Family of 5 – $2.50

Serving – $.50

*prices are approximate and will vary by where one lives and other factors.

½ cup PB – $1.00

½ cup honey – $.60

½ cup carob (price per lb) – $.62

¼ cup coconut – $.25

Shopping List:

½ Cup Peanut Butter – You may substitute Almond, Cashew, or other Nut Butter for Peanut Butter, however they are usually more expensive. Purchase nut butter from a bulk section of a store or purchase a no-sugar added kind like Adams Peanut Butter, where you find peanut butter.

½ Cup Honey – Find local Honey if possible as it can help with local pollen and flower allergies, and usually has more flavor options than the standard clover honey.

½ Cup Carob Powder – You may use Coco Powder if you are tentative about using Carob. Carob Powder is usually found in a bulk section of a store, but may also be in the baking isle of a health food store.

¼ Cup Shredded Coconut – Purchase unsweetened shredded coconut. This can usually be found in a bulk section of a store, but may be found in the baking isle.

Supplies:

1 medium mixing bowl

1 large spoon / wooden spoon

½ cup measure

¼ cup measure

wax paper (optional)

1 plate

Instructions:

  1. Measure the ½ cup Peanut (or other Nut) Butter, the ½ cup Honey, and the ½ cup Carob (or Coco) Powder into the bowl.
  2. Stir together until smooth and creamy looking. It will start to form a big ball.
  3. Place a piece of wax paper onto plate about the size of the plate.
  4. Scoop out a tablespoon of the mixture, roll into a ball, place onto wax paper on plate.
  5. Roll out the rest of the mixture into balls.
  6. Put the Shredded Coconut into a pile in an empty spot on the plate.
  7. Roll the balls through the Coconut.
  8. Place finished balls in the fridge for 1 hour or longer.

Have fun, be healthy, and learn to make good food choices!

Do you like what you see here? This is a peek into my beginning home economics curriculum for children, titled: Teach Your Children To Cook – The Simple, Healthy, Cheap Way .

 

Super Simple Recipes: Best Meal Ever

Super Simple Recipes Best Meal Ever

I don’t use this title lightly.

I recently made one of the simplest dinners and it was one of the best meals our family has ever had. Everyone liked it, including our three small children.

We acquired a fresh caught salmon.

Foolishly, I tried to fillet it. I thought after watching a video about how to do it, that it would be a breeze. Hah. I gave up after 15 minutes

My husband, currently into the Paleo Diet / Primal Blueprint (I don’t agree with the evolutionary precept behind it), sent me a link on how to grill (or broil) a whole fish. http://www.marksdailyapple.com/how-to-grill-a-whole-fish/#axzz1zCZz0Lc4 .

I salted and oiled the salmon and broiled it about 10 minutes per side.

While waiting, I sautéed some fresh green beans in olive oil, chopped garlic, and salt for 15 – 20 minutes.

That is it.

So simple, but it was so delicious. We really enjoyed the salty, crispy fish skin.

To summarize:

1 whole salmon

olive oil

salt

fresh green beans

chopped garlic

Less than 10 minutes of work in the kitchen. There was about 5 minutes of prep time to salt and oil the salmon, one flip of the salmon halfway through the cook time, and another couple of minutes of time stirring the green beans once or twice.

Bonus: We got three meals out of the fish.

Here are some cookbooks that have helped me find and develop our simple cooking: