Friday, June 25, 2010

A Week of (Healthy) Bare-Bones Meals

Last week, I talked about ways to get by during food hardship periods. This week, I'm going to practice what I preach. I'm going to show you a week of rock-bottom recipes that you can pull out of your reservoir in hard times. Each day, I'll give you one recipe, along with a basic meal plan. I am not a dietitian, a doctor, or a financial expert. I'm just a gal with a kitchen, a computer, and a knack for saving a few bucks. Your mileage may vary.

Day One

Breakfast: oatmeal made with a banana and milk, not water
Lunch: peanut butter & jam on wheat bread & an apple
Dinner: vegetable fried rice

Recipe: Vegetable Fried Rice

This isn't so much a recipe as a basic set of instructions. What you include will depend on what you have. It's a forgiving recipe, so amounts are not exact. use what you have.

What You Need:
  • 1 1/2 cups raw rice (at least use brown rice -- mine was a mix of brown & wild rices)
  • 1/4 cup oil (I used olive, because I had it. use what you can afford and what you have on hand)
  • 5 cups chopped vegetables (cabbage, carrots, onions, green onions, and peas are all cheap. I added green bell pepper, banana pepper, both from my garden)
  • soy sauce to taste
  • if you have it, fresh ginger is great. 2 Tbsp minced is enough (I will not count this in my grocery list at the end of the week)
How it's Done:
  1. Cook the rice according to directions. Let it cool slightly before using it.
  2. In a large skillet, heat half of the oil. Cook the vegetables in the oil until crisp-tender. remove them to a platter.
  3. Add the remainder of the oil and fry the rice until it's browned a bit and smells nutty. Add the vegetables back in and stir-fry the food, adding soy sauce to taste.
  4. Serve right away. This recipe makes a large amount, perfect for lunches throughout the week.


Frugal Tip #1: Plan meals that use similar ingredients. If you plan for 4 meals that use rice, you only need to buy one package of rice. That will cut your grocery bill significantly.

4 comments:

Haniela said...

This is totally my kind of food. I think I have some cabbage and some other veggies, going to make it tonight. I love rice too.
Thanks for sharing.

Andrea said...

I love fried rice! Thanks for the reminder of a easy yummy veggie laden lunch :)

April said...

I've given you an award. I know you've already gotten one of these before, but you deserve it again:
http://angelfoodskitchen.blogspot.com/2010/06/versatile-blogger-award.html

Yenta Mary said...

That looks so, so good! It's great that the meal is thrifty, but really it's such a great dinner that it hardly seems like it's frugal ... :)

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