Tag: simple recipes

Three Injera Recipes

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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!

 

Simple, Healthy, Cheap! A Healthy, Delicious Dessert for $.40 per Serving!

English: Coconut oil in solid state
English: Coconut oil in solid state (Photo credit: Wikipedia)

Leave it to the Mennonites and Amish to have a repertoire of tasty, fairly healthy and very simple and inexpensive foods. Many of their cultural dishes are worth learning to make and then improving upon by substituting healthier ingredients.

This classic dessert is called: Shoo-fly Pie. It is especially good to make if you are wanting a sweet treat and are needing an iron boost. Using organic molasses in the dish provides 20 – 30% of your daily iron value, depending on how large of a piece you eat (1 Tbs of organic molasses contains approx. 15% of your daily iron value plus 730mg potassium).

Cost Per:

Family of 5 – $2.05

Serving – $.40

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

Shopping List:

Pie Shell

1 ½ cups whole wheat flour – Fresh ground flour from white wheat berries is best.

½ tsp salt – Sea salt.

¼ cup butter or coconut oil – Coconut oil is one of the healthiest oils available and if kept at less than 77 degrees, will be solid and act similar to butter in making the pie crust. Coconut oil can sometimes be found with other oils or in specialty and health food markets.

1/8 cup water

½ Tbs rice or apple cider vinegar – White vinegar is good for cleaning, but not so good for cooking. Find rice or apple cider vinegar near the white vinegar.

Filling

¾ cup organic molasses – Organic molasses can be found in specialty and health food markets or ordered online (try Vitacost ). Using regular molasses greatly reduces the nutritional content of the desert.

½ cup hot water

½ tsp baking soda – Baking soda is usually found with other baking products.

1 egg – Brown, free range eggs if you can.

¾ cup whole wheat flour – Fresh ground flour from white wheat berries is best.

½ cup cane sugar – Look for sugar in the raw, demerara, sucanat, or cane sugar. They can usually be found near white sugar. White, refined sugar is one of the least healthiest foods on the market and there are so many better options. You could also try making this pie with honey, but would need to cut back on the molasses and water by ¼ cup each.

¼ cup butter or coconut oil – Coconut oil is one of the healthiest oils available and if kept at less than 76 degrees, will be solid and act similar to butter in making the pie crust. Coconut oil can sometimes be found with other oils or in specialty and health food markets.

¼ tsp salt – Sea salt.

Instructions:

  1. Make the pie crust 1 hour before making the filling and baking the pie.
  2. Mix 1 ½ cups whole wheat flour with the ½ tsp of salt.
  3. Measure the ¼ cup butter or coconut oil into a bowl and mix it together with your hands. It should seem like crumbs when you are done, although the coconut oil variation may be a little smoother, depending on how warm the room and your hands are.
  4. Fill a liquid measuring cup with 1/8 cup water, add the ½ Tbs vinegar to it and stir. Then add this liquid combination to the flour and butter / oil mixture. Mix with a spoon or your hands and form into a ball.
  5. Refrigerate for 1 hour.
  6. After 1 hour, preheat the oven to 400 degrees.
  7. Make the bottom layer of the pie: measure ¾ cup molasses and pour into a large bowl, measure ½ cup hot water into the bowl, and then stir in ½ tsp baking soda. Be sure you have a large bowl, as the baking soda will cause the whole bowl of molasses and water to foam up quite a bit. Fun to watch, not fun to clean up if using too small a bowl.
  8. Beat the egg in a small bowl, then beat or whisk it into the molasses mixture.
  9. For the top layer of the pie: measure ¾ cup flour and pour into a medium bowl, measure ½ cup cane sugar and pour into the bowl, then mix in the butter or coconut oil with hands. It should seem like crumbs when mixed.
  10. Bring out the pie crust dough ball from the refrigerator.
  11. Press or roll it out flat between two sheets of wax or parchment paper and put it into a 9 inch pie pan.
  12. Pour the molasses mixture into the pie pan on top of the crust.
  13. Gently crumble the topping layer over the molasses mixture in the pie pan. Don’t press it down / don’t press on it.
  14. Bake for 15 minutes at 400 degrees, then drop to 350 degrees and cook for another 30 to 40 minutes. Knife test the pie at 30 minutes to see if set (knife should come out clean, not wet).

Do you like what you see here? Did you try the recipe? Would you like more healthy, simple and cheap recipes for your family?

My eBook: Simple, Healthy, Cheap! A Simple Life’s Guide To Home Economics: Beginning Cooking, will be available in a few weeks. This recipe is from the Intermediate Cooking book, which will follow it up a few months later.

Want a healthy cookbook now? I have found a great eBook, Eat Good For Life that is worth a try for only $4.95!

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:

Super Simple Recipes: Fish & Potatoes

Super Simple Recipes

Our family makes about 90% of our food from scratch. However, we don’t have a lot of time for cooking fancy meals, so I have been learning to make very simple recipes lately.

The recipes in the Super Simple Recipe series should only include a handful or so of ingredients and take 10 minutes or less of prep time. However, they make take an hour or more to cook, but with little or no further work required.

 This week, I made a simple fish and potato recipe:

  • 5 – 7 medium size, local potatoes
  • 1 lb of local caught fish – if possible – otherwise store-bought will do
  • Your favorite seasoning – I used one called Israeli spice
  • Olive Oil – other oils like coconut can work too

Chop up potatoes into chunks and put in 9X13 dish. Drizzle with oil and sprinkle seasoning to your taste. Cook for 50 – 60 minutes @ 400 degrees, give or take a few minutes for the kind of potato. We used Idaho (where we live) Yukon Gold and they take longer to cook than some other varieties.

Take dish out of oven, add fish on top, drizzle with more oil and sprinkle with more seasoning. Cook another 8 to 15 minutes, depending on the type and thickness of the fish. We used store-bought salmon here. Haven’t had time for fishing this year:-o

Serve with a mixed green salad and favorite healthy dressing.

Here are some great cookbooks for simple, healthy, and cheap eating.