Meal Plan for the Week

I prefer fresh squeezed orange juice in the morning.

Finally, Thursday's Meal Plan For Ya'!

I've made the meal plan, done most of the shopping, and I'm wiped. Now I'll share with you all what I'll be cooking up this week.

One of the meals this week will be made for the Tried and Tasted Blog Event happening over at Fat Free Vegan. I'm going to make one of her meals, with my own modifications. Tried and Tasted was created by Zlamushka's Spicy Kitchen. I'm excited to finally participate in a blog event, especially since I love the recipes over at Fat Free Vegan. The meal I'm making from her is the Double Mushroom Miso Soup and Sesame Broccoli. Instead of using white mushrooms and buying dried shiitake mushrooms, I'm going to go pick up a bunch of locally grown mushrooms at Costco. The mushrooms come in a variety pack, and are somewhat expensive. However, they will be worth it. I don't buy mushrooms often, so I might as well go for the good local stuff.

Have I told you all yet how important it is to me to buy as much locally grown and produced food as possible? Well, it is an important part of my cooking philosophy. In fact, I just gave a presentation on eating locally and organically to help mitigate the climate crisis. If anyone would like to see the powerpoint and/or read my notes on this please feel free to e-mail me. I can also point you in the direction of some really great resources on the topic.

One great way to buy locally is to go to a farmers market. I've got an interview in front of me, from Parade Magazine, with Tom Wilsack the Secretary of the Department of Agriculture and former governor of Iowa. He said that he is working to make sure "that food stamps an be used at farmers' markets." (Parade, May 3 2009).

If there aren't any farmers markets near you, look for farm stands, roadside produce stands with honor boxes, and of course check your nearby grocery stores for locally grown produce and locally raised meat products. Even buying locally processed products is a good idea because they don't have to have as much packaging or refrigeration to get to the store as do products that come from half way across the country or globe.

I also promote eating fewer meat based meals each week. Last week was a bit meat heavy for us, with a lot of chicken in our meals. So, this week we're cutting back.

I'm sure you've been wondering when I'd get off my soap box and finally show you the meal plan, and since I've set it up so nicely now:

Thursday Dinner: Local Style Chili (contains local green bell peppers, local onions, and local ground beef, local Portuguese sausage, and all organic canned beans)

This is a chili based on the chili sold at Zippy's restaurants and in the grocery stores here in Hawaii. This makes a ton, and will be good for the meat eaters who are dining here tonight. Plus, the leftovers will help restock the freezer.

Sunday Brunch: Mother's Day

• Scrambled Local Eggs
• Buttermilk Biscuits (gluten-free of course)
• Roasted Local Zucchini with Local Onions
• Local Strawberry, Local Blueberry, Local Banana and Organic Yogurt Parfaits (no granola)

Friday-Wednesday (minus Saturday as we'll be out and about)

• Double Mushroom Miso Soup, Sesame Broccoli, Brown Rice
• Channa Masala (didn't get eaten this week)
• Crockpot Honey Lentil Soup (I'm bulking this out to refill the freezer)
• Gim-Bahp Korean Sushi
• Crispy Sweet and Sour Tofu

Shopping:

6--Onions*

1lb--Spinach*

4--Zucchini (yellow and green)*

16oz--Strawberries*

1 pint--Blueberries*

2 small bunches-Bananas*

1 bag--Organic Carrots

2--Green Bell Pepper*

1lb--Ground Beef

2 bags--Lentils

12oz--Tofu*

2--Portuguese Sausage*

1 carton--Pasture Raised Eggs*

2 cans--Organic Kidney Beans

2 cans--Organic Chili Beans

1 can-- Organic Garbanzo Beans

1/2 gal--Organic Milk

1 qt--Organic Nonfat Vanilla Yogurt

1 1/2 qt--Organic Ice Cream

2 bars--Chocolate

1 Toblerone (impulse buy)

Total=$89

* indicates locally grown, produced, or raised

I still need to buy the mushroom, and I'm not sure how much they'll cost. I'm also doing my Costco trip early this month and getting some tomato paste, laundry soap, and salsa. Although, I am considering making my own salsa. It will be more expensive, but it will cut back on snacking on tortilla chips.

I hope everyone has a great week!

Meal Plan for the Week

It looks like we're only having 2 other people over for dinner tonight. But, I'm going to make a big pot of chili anyway and freeze the leftovers.

Thursday Dinner:

• Antioxidant Chili from The Gluten Free Vegan with some ground beef on the side for the more carnivorous guest

The rest of the week:

• Summer Rolls with Hot & Sour Soup
• Chicken Tostadas
• Crockpot Salsa, Chicken, and Black Bean Soup
• Barbeque Chicken, Corn, and Homemade Potato Chips
• Pizza with Broccoli, Zucchini, and Onions with White Cheddar
• Channa Masala

The Nerd had to run down to the dentist with an orthodontic issue, so when he gets back I'll go shopping. I only had 40 dollars to work with this week, so I needed to keep the costs down by shopping heavily in our own cabinets. I also wanted to shop mainly at the farm stand and/or get local vegetables.

Shopping:

Farm stand:

• 2 Tomatoes $2
• 2 Lettuce $4
• Cilantro $2
• Avocado $1
• 4 Ears of Corn $3
• 2 Zucchini $1 or $2
• Broccoli $1

Foodland:

• 1 can of organic black beans $3
• 1 can of organic chickpeas $3
• 1/2 gallon organic milk $6

Pukalani Superette:

• Local Eggs $5
• Local Ground Beef $5
• Local Green Bell Pepper $1
• Organic Carrots $2

Meal Plan for the Week

Fresh Carrots

I know, I know. I'm late again. It couldn't be helped though. Thursday was a very rainy day, and when I tried to go to the farm stand I found it to be closed because of the weather. So, that threw me off. I still went to the other grocery stores and got the shopping done, but then there were other things that came up.

So, here's the meal plan and shopping list for the week:

Thursday Night Dinner: Tacorritos

Red Beef Curry

Grilled Chicken Quesadillas and Black Bean with Corn Salad

Pan Roasted Venison and Garlic Mashed Potatoes and Salad

Antioxidant Chili(from the Gluten Free Vegan) and chips with guacamole

Summer Rolls and a can of Hot and Sour Soup

Freezer Meal or Pizza

Shopping:

Foodland:

1 can Rotel $3

1 lb Organic Butter $8

2 chocolate bars $5

2 cans organic kidney beans $8 (turned out to be $5)

2 cans organic black beans $8 (turned out to be $5)

Brown Cow Nonfat Plain Yogurt $6

Alden's Ice Cream $8 (read about this on Glutenfreegirlreccomends)

Farm Stand:

4 Onions $6

3 avocados $4

1 Lime $1

2 bunches carrots $4 (none available, they won't have any for another month, bummer)

Bib Lettuce $2

2 small heads romaine $3 (got 1 large for $1.25)

Local strawberry jam $5

Pukalani Superette:

5lbs Potatoes $2

1 stalk Celery $1

2 Local Green Bell Pepper $3

Jalapenos $2

28oz Local Tofu $4

Local Eggs $5

Ginger $1

Local Sprouts $1

Long's Drugs:

Local Green Onions $1

2 household items $9

Total: $100

Actual Spent: $90.1

It's good to overestimate how much you're going to spend. This leaves you room in case there turns out to be something on sale that you'd like to grab a couple extra of, and you can always roll it over into another week, or you could take the money left and put it into a savings account. What we do is put the extras toward a trip to Costco.

Next Thursday is an odd day because it falls on the 30th, the last day of the month. So, the day could be counted as April or May. The Nerd says we'll count it as April, and we'll figure it all out after my Costco shopping tomorrow.

Happy Shopping to all, and remember to use your reusable bags! Put them in your car, purse, etc. Somewhere that you will remember them. If you do this for a while you'll get so used to it, you'll feel awkward without your bags.

Meal Plan for the Week

My breakfast this morning

Thursday Dinner:

• Thai Red Curry Tofu with Mochi for dessert, for our meat eater I will be serving Pan Roasted Sirloin, corn on the cob, and a baked potato.

Friday-Wednesday (No Saturday, possibly no Friday):

• Lentil Burritos from $5 Dinners
• Summer rolls and Tom Kha Ga (okay, the soup is canned Thai Kitchen)
• Crockpot Beef Pho from Crockpot365
• Grilled Chicken Quesadillas with Black Bean and Corn Salad from Vegweb
• Steak leftovers with baked potatoes and corn on the cob
• Pan roasted chicken breast, a delicious vegetable from the farm stand, and brown rice

Shopping list:

• Chocolate bars (2 for $5)
• Organic milk $6
• Sweet Thai Chili Sauce $5
• Beef Stock $4 (could make this, but not this week)
• Rotel $3
• Local Tofu (2) $6
• Garlic(2) $1
• Red Bell Pepper $2
• Cucumber(2) $3
• Local Sprouts $2
• Rice wrappers $2
• Basil $2
• Local stir fry beef $5
• Pasture Raised Eggs $5
• Local Onions(2) $3
• Local Watercress $2
• Local Snap Peas $1
• Local Corn Cobs(4) $4
• Local Carrots(2 bunches) $4
• Bibb Lettuce $2
• Local Romaine $2
• Local Avocado $2
• Local Lime $1
• Local Spinach(2) $4
• Local Delicious vegetable $2
• Local Cherry Tomatoes $3
• Local Green Onions $1
• Local top sirloin steak $7

From the Onions down to the Cherry Tomatoes are all bought at the farm stand. Prices can fluctuate there, and so can supply. Carrots weren't available last week, but they looked so good when I saw them that I am excited to get my hands on them. I'll see what else I can get there, so I am going to have to get a good deal of cash from the Nerd for the food there.

My estimated total is: $90 out of available $120

With that much room available, I don't feel so scared to go shopping. That room too makes a Costco trip possible soon. I don't promote Costco for all things, but we are running out of toilet paper, and that's the best way to get that here in the islands. There is no locally produced toilet paper.

I'm going to take a peek at the local milk now that it is on sale and they are selling a half gallon now. If the expiration date is far out enough, I'll get that and save 2 dollars more.

Friday night we may be going out to eat with a friend, or she may be coming over here, or we may be going over to her house. If she comes over here I'll serve the Pho or the Pan Roasted Chicken Breast.

Okay, time for me to finish getting ready to head out to the stores. I need to shop earlier today so I can straighten up the house and prepare for dinner tonight.

Have a splendid day!

*EDIT* Exciting news! I bought a box of strawberries at the farm stand and still came in at $80.67! That's nearly $10 under my estimated total. Now I certainly have enough money for Costco!

Meal Plan for the Week

I'm terribly sorry I am late on posting this. It will usually be up by Thursday afternoon, which is my shopping day. Having a house guest for those couple of days threw me off of it, but I am back. I did have a lot of fun though, so maybe you can forgive me for having some fun in the middle of the busiest school week I've had in a long time.

I'll even post the meals we were having last week and weekend so you know what is left in my arsenal:

• Wednesday Dinner (usually included in the meal plan for the previous/next week): Matzoh Ball Soup
• Thursday Dinner: Vegan Indian Curry with Quinoa
• Friday: Crockpot Honey Lentil Soup and a salad with basic vinaigrette
• Saturday: I had leftovers from the night before, and the Nerd had some salmon Onigiri and salad leftovers because he went out to record a band
• Sunday: Teriyaki Chicken Donburi
• Monday: Stirfry Beef and Broccoli(need to use the beef tonight)

What's left:

• Crockpot Spanish Rice Casserole and Green & Yellow Beans
• Vegetarian Channa Masala & Brown Rice
• Red Curry Beef & Brown Rice

Because we had Freezer Food Saturday I now have an extra meal to throw into next week's plan. That will help cut down on cost in the next meal plan. So, with that I can either save up the space for a Costco trip, or I can buy something extra at the store, or I can stock up on something that is on sale. Only time will tell.

I'm really interested in getting involved with the gluten-free menu swap, and I so need to keep on top of this and what the theme food is.

Now back to mine, and your, regularly schedule Monday.

**EDIT** It appears that the menu swap is dead. That's so sad. The last post was in September of last year.

The Notebook

The Notebook

Changing the Way I Do Things

I've been thinking about how I can become more frugal in my cooking. How can I still get great tasting stuff without spending too much money? Now, I know there are a million and one blogs out there on the subject, but I too can jump on this bandwagon. Everyone is doing it now.

I've been doing pretty well with keeping our grocery budget at a decent level for living on an island where nearly everything has to be shipped in. Shipping costs money, and as far as I know, it's taxable at both ends of the shipping process. There have even been national news stories on how much a gallon of milk costs in Hawaii. For the Nerd I buy a half gallon of organic milk every 2 weeks, and it is 6 dollars for that half gallon. There is a Big Island dairy that is selling milk at my nearby grocery store for 8 dollars a gallon, but I need to see how long it lasts. The bf likes stuff that will last a while because he might not get around to drinking it fast enough, and then the money is wasted. The organic milk lasts for about a month because it is ultra-pasteurized, something I just learned. This means it is pasteurized twice instead of once like other milks. This may destroy some of the valuable nutrients in the milk, but it's how they can guarantee its freshness by the time it arrives in Hawaii (since it comes by boat, not plane). I have seen news articles about milk here, that is not ultra-pasteurized, going bad nearly the day after people get it home from the grocery store. That's ridiculous.

So, how can I live more frugally here? Well, that's something I'm just going to have to learn to do.

I thought I was going to do that this week when I decided to buy two 5 pound bags of potatoes for $4.50, and when I decided to buy a 5 pound whole chicken for $8 (yes, that's on sale for $1.59 per pound, non-organic, non-free range, Foster Farms). Granted I am shopping for the chicken at what is the most expensive grocery store in the state (according to multiple sources), I thought I could do even better than $100 for this week.

Nope. My total cost guess for this week's meal plan is $94.10. There is tonight's meal, which as you all know includes multiple people (only 5 this week), which adds a little more than normal, but not too bad. I'll be feeding everyone tonight for $2.60 per person. I've also got a big meal of curry for the Nerd and I this week that is $2.60 per serving. I was going to serve that tonight, but the coconut milk is too fattening and doesn't meat Weight Watcher's requirements for one of our friends, but that's totally fine.

The Nerd and I are also planning on visiting the new farm stand just up the road later today. I'd like to see what they have available. I want to start including more fresh fruits and veggies into our diets, especially as snacks. Chips and salsa is not a healthy snack to me.

Last night the Nerd and I discussed what we could do to eat healthier, and he expressed that he feels we're doing really well. We only eat beef one two times every two weeks, we don't eat pork, we don't eat a lot of processed sugars (no sodas, no store bought cookies, cakes, etc.), and we eat quite a few vegetarian meals. I just want to make sure we're doing all we can, without being deprived, to eat well.

I read so many things that tell me that I could be doing better at this than I am. I could eat more fish, more vegetables, more fruits. I see how well other people eat, and I feel like I'm not keeping up. Although, I do see how poorly some people eat and I feel like a health nut, or at least just sane.

So, I guess I'll keep doing what I'm doing, maybe cut back on the eggs in the morning and go for smoothies instead. Eat yogurt and little bits of fruit for snacks. I need to get the Nerd into eating cut up veggies for snacks. He's just not into them.

He has issues with some health food because of how he grew up. His dad didn't use spices in his cooking. Okay, he used what he thought were spices. He would use beets to spice up steamed potatoes or turnips. Blech. The Nerd could never go back to eating carob because he ate it as a child and when he finally had chocolate he thought "Why am I eating this crap?" So, now he likes to eat lots of spices and lots of sweets. Spices are good, so I need to figure out how to do them more healthily and I need to wean him off too many sweet treats.

A friend of his told me "If you want him to eat something, just put it in front of him. Don't ask."

Oh, I bet you all are wondering where in the heck the meal plan is, alright, I'll stop rambling:

Thursday Night: Veggie Stuffed Red Bell Peppers from The Gluten-Free Vegan and a salad which a guest will bring.

The rest of the week:

• Vegan Indian Curry (a recipe I made up , which I will post below)
• Sweet and Sour Tofu (from glutenfreeda.com)
• Roast Chicken with carrots & onions and mashed potatoes (from Julia's Kitchen Wisdom)
• White Chicken Chili (from Seriouseats.com found through cheaphealthygood.blogspot.com)
• Chicken Breast Salad (from Julia's Kitchen Wisdom)
• Simple Chicken Soup with rice (from Julia's Kitchen Wisdom)

It appears to be a Julia Child week. It's good to learn the basics, and I am trying. I'll actually be making my own vinaigrette to go along with the salad.

Here's what the shopping list looks like, and my rounded up estimates of prices:

• Tofu (2 packages) on sale 2 for $3
• Apple Juice $4
• Whole Chicken (5lbs) $8
• Chopped Green Chiles (1 can) $2
• Northern Beans (1 can) $3 (normally I'd buy beans dry, but I have no future plans for this type of bean)
• Dijon Mustard $4
• White Wine Vinegar $3
• Shallot (1) $1
• Bananas (2 bunches) $4
• Chocolate bars (5 for the Nerd) $3
• Yogurt (non-fat, plain) $5
• Kitchen String (for the bird) $3
• Zucchini (3) $4
• Mushrooms (1 tub) $2
• Red Bell Pepper (5) $10
• Cauliflower (1/2) $4
• Okinawan Sweet Potatoes (4) $8
• Ginger $1
• Potatoes (two 5lb bags) $4.50
• Lettuce (1 head romaine) $3
• Lemons (2) $2
• Onions (5) $5
• Celery (1 bunch) $1
• Carrots (1 bag) $1
• Eggs (local, free range) $4.69
• Parsley $2

I do have onions and a little bit of celery and some carrots in my fridge, but I'd like to keep these staples around, so I'll buy more. Kitchen string is a long term investment, and I won't have to buy it often. The Nerd must have his chocolates to be very happy, and that's how I like him to be. I didn't have white wine vinegar, only red wine vinegar, and I had no Dijon Mustard, just standard yellow mustard. Bell peppers are expensive here no matter white time of year it is, because the reds always seem to be from Mexico, and the Nerd won't eat green peppers. Apple juice is just that expensive here, that's all there is to it. And, the eggs are my splurge to help save the planet, be kind to the chickens, etc.

I am working on eating more locally, and if the Nerd would eat green bell peppers I could get local ones and they'd be less expensive. Hrm, that gives me an idea. Maybe I'll serve everyone else green bell peppers and get one red one for him. That's an idea for sure.

Talking with you all is very inspiring. Perhaps I should have done this last night when I was having a meal plan mental block.

Oh, and one of the cashiers at the smaller grocery store calls me "The Notebook Girl" and always checks to see if I have it. I carry a spiral notebook with me which contains my meal plan and shopping list. She saw a girl with a notebook last week and thought she was me, but I showed up later with notebook in hand.

**EDIT** I ended up grabbing a couple of other useful things, like peanut butter, so I came in at $103.

Week One

Alright, so here I am trying to come up with a meal plan for the coming week. My week begins on Thursday and ends on Wednesday. Some weeks I don't have 7 dinners to plan for because I know I am going to be going out somewhere and eating away from home. This is about once a month, but it could happen more than that.

My weekly budget is $100 for two adults. For some of you that may seem like a lot, but here in Hawaii it really is not that much. I have a friend who told me that even before she had her child (nearly 10 years ago) she and her husband had a grocery budget of more than $150. So, if that is the case, and food prices have gone way up since then, I'm doing working with a pretty good budget(in the frugal sense) for two people.

This week, because of a big trip to the local health food store on Monday, I am working with 27 dollars. Because of this, I will be doing a lot of cabinet shopping and serious planning to get things to work out.

My bf and I have begun a tradition of hosting a community(friends) dinner on Thursdays. The number of people who attend varies. This week it seems that we could have at most 10 guests. (I'm wishing now I hadn't spent that extra 20 dollars on things that weren't on my list on Monday.) However, I can do this. It's a good challenge for me(it makes me think I'd do alright on Top Chef if I can make it out alive this week).

With those Thursday dinners I also have to work with a variety of diets. Two people are on Weight Watchers (one of them hates chicken), one person is a vegetarian, one person is a serious meat and starch type, and I don't eat much dairy (just starting to eat a little well aged cheese and yogurt) and I don't eat any gluten.

So, this means that I have to prepare 2 dinners. One needs to encompass the W.W. sans chicken, m&p, and GF Lactose-Free. The other is the vegetarian dish.

For the vegetarian dish this week I have asked this friend to bring a big salad, and I will provide some yummy marinated and grilled tofu for her to place on it.

For the other meal, well, I'm still working on that. So far I have one option: Mexican Potato Casserole which is about 6 points on Weight Watchers. However, it meets all of the requirements for the omnivores.

I'll let you know the outcome of that search as soon as I know it.

In addition to planning this large feast, I also have to plan out for next week. Now, as I said $100 isn't a lot in Hawaii, and $27 certainly isn't a lot either (and most of that will be going toward the community dinner).

Well, shopping out of my cabinets has begun, and I just found a great recipe on 5 Dollar Dinners for this week. I'll keep scouring their site, and Crockpot365 as well as Google and my brain for some great dinner ideas straight from my own pantry.

So, stick with me. Perhaps we'll both learn something.

***EDIT***

So, I have decided to do a Beef Teriyaki recipe that I have. I got it from a local woman. This is seriously good stuff. My bf says it's at the top of the crack list, and that it's actually the best teriyaki he's had in his life (and that's growing up on Maui). It's kind of a secret recipe, and I'm a little hesitant to put it out there on the web for everyone, so if you really want it, please comment and I will e-mail it to you under the strictest confidence. *haha*

I was afraid that the points value on this meal would be far too high, but as long as the ladies portion themselves to 4 ounces of beef and 1/2 cup of rice then they should be coming in at 5 points maximum. They can also add some salad on the side.

For my vegetarian friend I will do the same teriyaki marinade, but I'll put the tofu in it and then grill it on my little George Foreman. She is bringing the salad, so of course she can have some of that.

And the rest of us will eat the beef teriyaki without worry, and we too can have salad.

Hrm, I should probably make sure my friend is bringing enough salad for 9 people (the m&p person won't touch the stuff).

Oh, and here's this week's meal plan:

• Cowboy Beans and Rice
• Black bean, pumpkin* enchiladas (the sauce is from a link through on 5dollardinners.com)
• Crockpot Chicken and Cornbread Dumplings
• Gluten-Free White Cheddar and Onion Pizza (idea from kaitlininthekitchen)
• Crockpot Candy Chicken and Brown Rice with vegetable from the freezer
• Salmon Onigiri and Miso Soup (my idea) with edamame from the freezer

*Here's hoping the pumpkin goes okay with the tomato based enchiladas sauce

So, the things I have to shop for then are:

• 3 pounds of teriyaki cut Maui Cattle Company beef (approx. $10)
• 1 small bottle of Tropicana orange juice (approx. $3)
• Scallions (approx. $1)
• Kapalua Farm Eggs (approx. $4.50 for local free range eggs)
• Maui Onions (approx. $3 for local onions)
• Yo+ Yogurt (approx. $4)
• I think I'll have the bf's mom get the milk this time since we've bought it the last few times.

Approximate Total= $25.50

I wanted to buy some salad mix for during the week, but it won't fit, so we'll make do with something else.

I can't wait to grow my own lettuce again.

Okay, take care! I'm glad I'm done with this for the day, but Chemistry does not sound like fun.