True Cost of Budget Meals
One of my guilty pleasures is watching vlogs on YouTube. I have a few favorites, many that draw me in as they are filmed in places I'd like to visit, or visit again, and gives me a taste of what living there might be like. I also like to watch cooking vlogs, people using everyday items in particular, meals on budgets, or special treats. When my son was visiting in December, my daughter and I had on one of our favorites, a perky young mom who focuses on budget meals, sometimes extreme budget meals. My son went on a pretty good rant about what a disservice the YouTuber was actually doing. He was adamant that her type of low budget cooking was just encouraging people to make low quality, high fat, fillers that lacked nutritional dimension. In hindsight, I get his point. Sure, you can feed a family of five for $7, but how much will it cost down the road?
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| An old Dollar Tree $10 haul. |
I've added "Budding Nutritionist Chef" to my hobbies list. I want to play around with swapping out old tried and true family recipes with boosted nutrition. I want to keep exploring plant-based cooking, maximizing ingredients that are filling and packed with nutrition. I already had cut down on many convenience items, but I want to go farther. I haven't had a second freezer since the garage one went bad. I might look at small versions that would be good for batch cooking, ingredients to use in a variety of meals, trying to build the supplies with lower priced items in bulk, or maybe, just maybe, returns from a small garden. Maybe I can make those $7 family meals, but with ingredients that show my family and friends how much I care about their health.
Here's a recipe that has become a favorite. It truly is economical, with a base of inexpensive, healthy lentils, and results in enough food for a small army.
Red Lentil (Crockpot) Dal
- 1 1/2 cups washed red lentils
- 3 cups vegetable broth
- 1 cup diced carrots
- 1 large dice potato
- I can coconut milk
- 1 15 oz. canned chopped tomatoes
- 3 heaping TBLSP curry Powder (I swear it needs this much- plus, some people might want even more of all seasonings upon an early taste test)
- 1 Heaping tsp each chili powder, onion powder, garlic powder, cummin, paprika, salt, and black pepper
Both these meals easily came in under $7, including all the leftovers, so would easily feed a family of 4-5.
I did a lot of that kind of cooking--a blend of nutrition and low cost--when my sons were growing up, Sam. To stretch ground beef, I'd add seasonings, water and lentils after browning, brining to a boil and then simmering until the lentils were tender. After cooling, I'd divide up into family meals sized portions and freeze. We'd then thaw and use as needed for spaghetti, tacos, enchiladas, Sloppy Joes, etc. Two pounds of marked down or sale priced ground beef could yield at least four meals to feed two adults and two teens by adding the lentils. Thanks for the recipe! --Elise
ReplyDeleteI'd rather not mix the proteins niw, but that was a good idea you had. My teenagers would multiply in Fridays.
DeleteI like meals where the protein is prepped. Then, I typically have inexpensive sides ready to go. Now, mine aren't as inexpensive as homemade, but in a pinch, we use Trader Joes cauliflower rice, etc to fill in gaps. Protein that we like prepped includes: chicken shawarma, chicken fajitas, taco meat (can go in bowls or tacos), bolognese sauce, crockpot carnitas, etc. I find having one of those items at the ready means dinner is really easy & often not very expensive, as it generates quite a few leftovers. For you, eating alone, probably best to then freeze 1/2 of the meal, and pull it out a month or so later, so you don't tire of the same things.
ReplyDeleteI've been doing that when I buy chicken, and get a lot of useable portion sizes.
DeleteI worry about all of the chemicals, bioengineered ingredients, lack of nutrition, sodium, sugar, etc. in packaged "foods". The quality is worse than ever and is a huge reason the US population is sicker than it has been in many years. How is it possible that US 'food' is loaded with things that most other countries ban? With that being said, I do understand if a person has a family to feed and not much money or lack of whole food knowledge, what are they supposed to do. The quality of our food and the importance of a balanced whole food diet is not talked about enough.
ReplyDeleteLori, it's interesting, too, how your body gets used to non-processed food. I made a simple dish this week using a chicken from the freezer and a can of cream of chicken soup; Hubs and I both didn't like it and had gurgling tummies afterwards. I won't do that again anytime soon. --Elise
DeleteNo doubt there are ingredients I can't pronounce so probably shouldn't be eating them.
DeleteI love a slow cooker dhal. I've not made one for ages (lockdown, I think).
ReplyDeleteBeing an ex-chef I never watch anything cookery related.
It's brilliant that you're thinking about what goes into your body for both you, your long term health and for your kids. xxx
The slow cooker has always been my most used appliance after stove and microwave...well, and coffee maker. I'm sure you'd be appalled at what passes for cooking these days on YouTube.
DeleteIt is a real balancing act these days but I would not criticize someone doing her best to feed her family on a very low budget - sometimes filling tummies is the most important thing.
ReplyDeleteBut - if you can add the veg and fruit and perhaps bake from scratch it will be a lot healthier and beneficial in the long run. I understand your son's concerns but perhaps he could try a challenge of preparing meals on a very limited budget for even just himself over say a month and then see what he thinks.
I now routinely add lentils to ground beef in order to stretch it and a favourite soup using red lentils is carrots, sweet potato and pumpkin - or any variation of what I have on hand - sometimes it's plain potato and squash added to the carrots & lentils - spices are the warming ones, cumin,, coriander, paprika etc. - I blitz it with my stick blender when ready and it is lovely - even better if I have some leftover coconut milk (or cream) to add.
That's what I was trying to tell my son-in-law can't judge, but encourage. He eats very simple, but with loads of spices for flavor. He's always been like that.
DeleteI admire your investment and attention to your diet and your future . Some days my main meal is a tub of Pringles !
ReplyDeleteSiobhan x
Don't even start with me on potato chips/ crisps. I cannot buy them as I have no will power. I'd polish off the bag in a few blinks.
DeleteI really like lentils in things, but the chaps are leas keen. However, a slow cooker curry has proved an excellent way of working them into our diet. Arilx
ReplyDeleteMy husband was not a fan. I tried a sloppy joe and he just couldn't. The girls and I thought they were delicious.
DeleteI agree with Lori about processed foods. Here in France we really never had access to that stuff many years ago, although it is obviously creeping in now. I have bought a few cake mixes for the food bank but I wouldn't dream of using a cake mix myself. Sometimes if all you can afford is something like Stove Top (oh how I remember that from my time living in the US), well then Stove Top it has to be (not that Stove Top is a cake mix of course). I remember my mom making stew using what she called "scrag end" of lamb (the neck I think) and it was delicious, so I guess if you know what you're doing you can get by with cheaper ingredients. I also love Indian food and am often happy eating dhal or lentil soup and any of its permeations! I think a lot of "the blame" goes to our generation - or the previous one - not showing our kids how to cook, and then of course taking home economics out of the classroom!
ReplyDeleteWe sure noticed the quality of food in France was superior. We bought a lot for easy meals in the apartment we rented. My older two cook and the youngest is learning. She is happy with simple meals like protein, rice and vegetables.
DeleteYes, your son hasn't had to feed a family on little. It is possible to make good, wholesome and filling food from scratch with minimal output. That is my way of cooking - always has been. Using up everything left in a new way, utilizing the freezer and the pantry and getting creative. You go girl!
ReplyDeleteHis comment was specific to what was being made on that YouTube show- loads of boxed items and canned soups. He is actually a good cook, simple, but with loads of spices. I think that was his point- cut back on cheap stuff and invest in flavor with simple food.
DeleteIt is not cheap but I discovered brown lentil penne in our bulk section in December. 15grams protein/serving. I'm constantly on the hunt for high protein foods and trying for less red meat.
ReplyDeleteI've never been a processed food cook. I learned scratch at home and boxes and bags have never tempted me. That said, I do keep a few boxes of Rice a Roni for impulse quicky plate filler.
Best to you as you make decisions about your cooking and nutrition going forward. I don't mind leftovers at all so I like having them :-)
I've not gotten used to the texture of pasta made with other than Durham flour. Chick pea pasta was the worst. I've had ok experience with brown rice pasta, but even that was more mealy. But, I like chickpeas, lentils, and brown rice as they are.
DeleteI had never tried lentils until a few years ago and I really like them, plus they are very nutritious & cheap. My favourite lentil recipe is Ina Gartens lentil soup - I live on it in winter!
ReplyDeleteIna Garden is a gem. I'll need to look that recipe up.
DeleteAt your age, I had few thoughts about some items in my diet. However, I did eat well, no junk. Now, I need to further restrict my sodium intake. Plus, I have developed diabetes. It would behoove everyone to realize these problems could be in their future and start eating to avoid health problems. I had avoided sodium since I was 35, and now I must avoid even more sodium.
ReplyDeleteI do love StoveTop and don't really have the energy and standing ability to make stuffing from scratch. Now, I take a box of StoveTop and put it in a colander, moving it around to remove all the spices I can. There still remains enough flavor to not miss salt. I add onion powder and garlic powder and ground sage to the remaining breads.
We use an enormous amount of garlic and onion powders.
We soak green beans in water and throw out the liquid in the can. Mostly, we eat fresh food, but canned food has its place. I switched from regular Campbell's 'cream of' soups to 'no salt' soups. And, I found them bogo at Publix. So, that is $1/can. One day, I will start making my own!
When we bought a Dominoes pizza, I was horrified at the sodium. That is what we have been teaching our children to like. Salt and sugar are addictive to us all. My younger daughter really did not like salty food, thankfully.
Cheap food to fill a belly is still possible. Beans, oats, and other foods are filling and healthy. It does not have to cost lots to eat well/healthfully.
It is good if your son is even thinking about nutrition. He can learn and he thinks about what is being eaten. I have tweaked my ideas about 'healthy', and so can he.
My son's 35, so he's pretty much learned his way in the kitchen. He's very health conscious, even more so after his dad and grandpa's heart issues.
DeleteI love your son's zeal for healthy eating!
ReplyDeleteI don't know if you look at comments on older blog posts, but I put some ideas for getting out.
Thank you.
DeleteI've made something similar, and served it over cauliflower rice, and it's really satisfying.
ReplyDeleteI need to give cauliflower rice another try.
DeleteThe key is to add some garlic or lime/cilanthro after it's cooked and let it sit.
DeleteHaha, no cilantro here. I can't eat the stuff. I'd use the 🧄 c trick though. I really love real basmati rice so I'd not be able to cook myself. I'd have to just call it cauliflower.
DeleteIn our younger lives somedays filling stomachs trumped outstanding nutrition. In theory everyone should eat well, but sometimes it is just not financially possible., especially for those who do not qualify for food assistance, but are just above the poverty line.
ReplyDeleteThat's pretty sad in this country too. Lori has me really thinking about what's being sold. My go to meal when so was super tired and needed kids fed admittedly was something like hamburger helper or hotdogs and french fries.
DeleteI follow a couple of these YouTube Ladies. I feel like they found a niche and sort of overdue it. I know one that is trying to help shutins who only have access to Dollar General, Dollar Tree, etc. I have a few neighbors who are older and do not drive. One lady has a daughter who stops over every 2 weeks and takes her to the nearest large grocery store. But frequently she forgets things she needs. Plus she just doesn't like to cook anymore. Yes, I do help her out when she lets me know she needs something. I also drop off soups and stews. The man next door eats a lot of pizza. I feel like they are the real audience. Truly I would like to see other things then the cheap grocery store run videos.
ReplyDeleteGrocery deserts are real. Maybe a challenge would be to figure out the whole food options in those stores only. Definitely would need to buy a lot of ingredients to spread out over more meals if you wanted more than beans and rice. I have ideas now for future posts.
DeleteI understand your son's concerns, but sometimes you do with the best you have. I figured lots of outside time on out farm mitigated the cream of soup, canned tuna, casserole meals I fell back on when kids were young, and time and funds were short. That said, I found that when processed foods were at a minimum in the pantry, scratch became second nature. I rarely had them on hand, and now, my kids, (and husband who was raised on them) dislike what they claim is an "after taste" in things like, most recently, a pre packaged, organic pie crust!
ReplyDeleteOh this recipe looks good, but one in our house can't tolerate lentils, another, (me) coconut milk! Love to you, by the way!
That's why I wanted to call out that he has not had to be the one to feed a family. He looks afs simple food up with spices, sliced in more ethnically diverse shops, so less than the overpriced and bland McCormick in any grocery store. I'm happy my kids developed a taste away from processed foods, albeit with the Chipotle or Panda Express thrown in from time to time. I didn't like coconut milk at first either. I find though if cooked slow and low for long periods like I make my curry type meals, the flavor mellows more to a yogurt flavor.
DeleteOh, I LOVE coconut milk, I just can't tolerate it.
DeleteYour recipe sounds good! Maybe that will be the recipe that helps me like lentils. Thanks!
ReplyDeleteI've been trying to make meals with beans a few times a week, such as chili or taco soup etc. Maybe a bean soup this week since it is going to be so very cold.
Hope you are feeling better from your bout with covid.