The Absolute Cheapest Meal I Know

So I have received some reasonable criticism from some of my midwestern readers. Yes, my meals are a great deal per person for good old Boston, but sometimes we need to eat CHEAP. Cheap for everywhere, cheap, cheap cheap. But it needs some nutritional value, and it needs to not taste like cardboard.

This is my staple: rice and beans. Make it with brown rice, and it is a high fiber, high protein, low fat, and delicious meal. There are many variations, and I doubt mine is even close to the most authentic, but it is healthy, quick, and CHEAP.

Jen's Rice and Beans

1 cup brown rice

1 can organic dark red kidney beans

1 can plus a little of water (refill the empty bean can)

cumin

red chili powder

nonstick pan spray.

Spray a saucepan or wok. Heat on high until the pan is hot, then put in rice. Add LOTS of red chili powder and cumin (enough so that the rice begins to take on a reddish brown hue). Toss or stir so that the spice disperses evenly, then add 1 can of red kidney beans, including the liquid that is in the can. Refill the can with water, and add that water plus a little more into the pan. Cover, reduce heat to medium, and cook until the water is absorbed. Using white rice, this will be about 15 minutes. If it is brown rice, it's closer to 25.

Serve immediately, and enjoy!

Now, how much does this cost? 1 cup of rice is maybe .25 cents if you buy it in bulk, a can of beans is .99 even not on sale, (you can buy organic too! for about the same price if you watch sales), and even though I use a lot of spice, it's no more than .50 cents of spice. You can definitely use less spice than I do if you like it mild.

The recipe makes 3 very filling lunch servings for a total of 1.75. About .60 cents per serving.

Now that's responsible on a budget. You're eating a vegetarian meal, with a pretty light environmental impact...just make sure to recycle the bean can!

You can also add toppings if you like: a little shredded cheese, or salsa, plus some tortilla chips. However, this also raises the cost.

ENJOY!

Navigating the Waters of Eating Fish

I used to think fish was difficult. It was difficult to cook, difficult to select, difficult to know what was okay to eat, and most importantly, difficult in terms of price. Take a walk into Whole Foods, a fish market, pretty much anywhere. Fish is EXPENSIVE! I have found some resources, however, that help navigate the ethically murky waters of responsibly selecting fish on a budget.

Many species of fish, having come into vogue at some point in the last 15 years, are drastically over-fished, and for those species that are slow to reproduce, this can be devastating to the populations. However, there are organizations that exist to monitor these levels and let the general public what fish to avoid in order to be sustainable; if you want chilean sea bass, for example, don't, and maybe your kids will be able to know what a chilean sea bass is some day. The Environmental Defense Fund and the Monterey Bay Aquarium both keep excellent lists of which fish species to avoid and which to choose. Monterey Bay Aquarium has even come up with an app for the Iphone called "Seafood Watch," so you can use your smart phone while shopping to compare sale prices with ethics.

Anyway, I would love to introduce you to dinner last night: the Silverbrite salmon, wild caught from the good old US of A, which goes anywhere from 4.99/lb to 5.99/lb (at most) at Trader Joes. This is way less than other salmon, and a pretty darn good deal when it comes to buying fish. Sounds lovely right? Silverbrite salmon also goes by the name...chum salmon. Now, you're probably thinking, "Hungry Grad Student, this is the fish equivalent of eating stale ramen noodles in the name of a cheap meal!" Au contraire, I reply. If you click the link on chum salmon, you will see that chum salmon has the LOWEST oil content of all salmon (i.e. is lowest in fat), and for those of you who don't like fishy tastes, is the most mildly flavored as well. I'm telling you, it's delicious.

More importantly, it is a VERY responsible way to eat Salmon. Salmon is a dangerous choice most of the time. Salmon farming practices are starting to resemble CAFO's (Concentrated Animal Feed Operations), and wild populations of the "best" species, such as sockeye, are drastically overfished. Besides, take a walk into Whole Foods. Do you SEE how much they're wild caught sockeye is going for? We're talking 24-28 dollars PER POUND! That is NOT in my budget!

So go for the chum salmon. I'm telling you, you won't be disappointed. And whenever choosing fish, take a look at one of those seafood watch lists and make sure your choice is an ethical one!

Bake salmon at 350 for 25-30 minutes (flake it with a fork to check if it is done). I recommend marinating in good citrus/soy flavors. My default is to try a low sodium option from super 88. It's delicious!

Pizza!

I love pizza. I love pizza for dinner, I love it cold for breakfast the next morning. If I'm not mistaken, I am not alone among college students in this adoration for dough baked with cheese and other toppings. Many of us turn to bad, overpriced, and overcaloried delivery in the middle of a semester or after a long day at work.

There's a much better alternative that takes less than 5 minutes of your time and is ready in less time than it takes to get your delivery. No, I'm not talking about those gross frozen pizzas or even using one of those pre-bake crusts. Those are always too chewy or too much like cardboard, and worse, they tend to be terribly high in calories and sodium. Their ingredients lists also tend to read like a growing list from a chemist's lab rather than anything resembling bread.

No, when I want pizza, I start in the refrigerated section of the grocery store. Near where you can find those prepackaged deli meats, guacamole, and the like, or perhaps near the bakery section, you will find pre-made refrigerated pizza dough. It's a little ball of dough, enough for a pie, and it never costs more than $2 (my favorite from Shaw's costs anywhere between 1.29 and 1.99). Buy it, take it home, roll it out on a pizza pan, and add your favorite toppings. Preheat the oven to 425, bake it for about 12 to 15 minutes, and just watch it until the crust is golden.

Above is a slice from my favorite combo of toppings (cold the morning after for breakfast), which comes to less than .81/slice (including the dough).

1-2 teaspoons of pesto, spread over dough in place of tomato sauce.

1 small red bell pepper, sliced very thinly, spread next over the pesto.

1-2 slices of prosciutto or other cured meat of choice; chopped up and spread over the peppers.

1-2 cups of reduced fat local mozzarella or other italian blend cheese. For a fancier version, shred fontina instead (this brings the cost up to about $1/slice.

It's DELICIOUS.

But don't take my word for it. Go get some pizza dough, and enjoy!

That trick your Mom taught you.

I was shopping at Whole Foods last night, when I saw that Applegate Farms turkey was on sale for 6.99 a pound. However, it was 9 o'clock at night, and the deli person told me that they were all out. But the next 6 words she said to me changed my evening, and my shopping..."But we do have rain checks."

Rain checks, those strange things your mom used to go pick up at the grocery store when you were small enough to sit in the cart. A certificate that entitles the bearer to get the product they wanted at a later date, even when it is NOT on sale anymore. You can get them at the Customer Service Desk at your local grocer.

I didn't know Whole Foods did rain checks. I bet you didn't either. So, from now on, I'm rainchecking things that they're out of when I do my late-night grocery shopping. Whole Foods sold out of the fruit on sale? That's okay, RAIN CHECK. Check out that last link for info on how grocery stores are REQUIRED to offer rain checks and how to get them!

Eating Local in the Midwest

I've been in Ohio for the last week, attending a conference. How did I fare at eating responsibly on a budget in Ohio? Mixed results to say the least. You can eat on a budget (at least a Northeast budget) in rural Ohio, that is certain. However, finding local, sustainable food is a little more difficult. With a little reorientation in what it means to eat locally and a lot of help from a local guide, I was able to adjust.

My conference was in Lakeside, Ohio, and we also stayed later in the week in Payne, OH (population 1166). At Lakeside, were staying in a hotel room, and went in search of some breakfast food to keep in a cooler in the room (no mini-fridge available.) We headed to...well, this might require a second set of ellipses...Walmart. There are many irresponsible things about shopping at Walmart, but driving around the area, we could not find another grocery store. We probably missed something (as many visitors do), but it seems like Walmart is the major food supplier in this town. So we tried to shop as responsibly as possible while at Walmart.

Wonder of wonders, Walmart carries Stoneyfield yogurt! Now, this yogurt had a larger carbon footprint than usual, but it was delicious, the only organic option in the yogurt section, and not too expensive. We also bought vanilla chai and mocha cappuccino beverages from Bolthouse Farms. The two lasted the whole five-day conference as caffeine intake and overall deiciousness. We saved on not buying coffee or tea at the coffee shop and spent about 5 in total for the two. Bolthouse isn't exactly angelic, but they do have some investment in the environment and ethical practices. It is always worthwhile to check out whether the maker of your beloved and regularly purchased product has an ethics statement, statement on the environment, etc.

Life as a flexi-locavore means just that, a little flexibility. Despite the hundreds of thousands of acres of food growing around me, much of it was not meant for my consumption or able to be purchased at a nearby store (without heading elsewhere for processing to be sold back to said local store). So, sometimes eating locally when your options are limited means eating at locally owned food establishments. So we ate at several delicious restaurants during our time in Ohio, including Diana's in Port Clinton, a local establishment with EXCELLENT food, including a gyro sandwich meal for 6.45, and many lunches and dinners in the 5-7 range (with enough for leftovers).

I also wanted to mention Essen House, in case any of my readers are ever in Antwerp, OH. This, like Diana's, is the sort of establishment that lacks a website. It is, however, food home-cooked by locals: cheap and delicious. For about $5, I enjoyed a grilled chicken wrap with fresh cucumber, lettuce, and carrots as well as some french fries and an iced tea. Essen House is unique; it is attached to an adult care facility and somehow has something to do with the Amish. I still have not figured out all the lovely details of Essen House.

Lastly, I'd like to give a shout-out to co-ops. Heidi, recently vegan and living in the area, mentioned how difficult it was to find local, organic, vegan (or any of the above) options in the area. She had recently found out about a co-operative grocery store that was meeting all of her needs. 3 Rivers Food Co-op was a fascinating (and affordable place to visit), and I am now doing further research on co-operative markets and grocers. Basically, anyone can shop there, but people can also purchase a share in the co-operative in exchange for vote on decisions made by the store as well as discounts. I'll keep you posted as I learn more.

In the meantime, it was back to Boston. More responsible and affordable meals coming soon!

The Takeout Alternative

Wednesday was a long day at work, a true hump day. Trying to stay motivated, my husband and I went for a good long run, but by the end of it, we were tired, hungry, and in no mood to cook. On top of that, we really needed to go get some groceries and do laundry. This is the sort of evening we would normally order pizza, some burritos, or some other cheap and quick takeout.

Instead, we picked up a few things at the grocery store, and for far less than takeout, we were able to eat a healthier, more responsible meal. Grab a good bread, find a few olives, and buy whatever cheese and fruit is on sale. Slice and serve and enjoy!

Our meal came from Whole Foods. Our bread was Iggy's, which was 2.49 for a delicious loaf of sourdough (we only used about half of the loaf on a very filling dinner.) There was some local fresh mozarella from a farm in vermont on sale, and we served about 5 worth of cheese. The tin of olives was by not the most local, but I don't know of any New England olive groves! Besides, the olives were .79. The strawberries were from California, not the best again but closer than some of the other fruit options, and they were a great deal at 5 for 2 pounds. We ate about 1/2 a pound. Last but not least, the deli section had a great deal on sundried tomato marinated chicken breast, 5.99/lb. That's cheaper than most deli meats, and so we bought a couple breasts to last us for the next few days lunch. We sliced up one breast for dinner. Total cost per person? When I do the math, we ate for about 4.40 a person. Still more than a dollar cheaper than the cheapest takeout (which, if you must, is a delicious, affordable, and all natural option) that I know!

So turn your takeout into a quick take-away from the grocery store, and keep the change!

Not Your Average Hot Dog

People have all sorts of grill parties, barbecues, etc. over the long Memorial Day weekend as they kick off the summer. Now nice suburbanites with big houses and budgets might be able to afford steaks, but on a grad student budget, grilling often means hot dogs or sausages. Now, I probably don't need to tell you what comprises a hot dog (woops, wrong link! ;-) ) The first one is a nice friendly link; if you can stand what the USDA has to say about hot dogs, here's the proper link.

All this mystery comes before you even begin to wonder about where your meat came from, what it was fed, what conditions the animal lived in, etc. This is why I was so excited to find that Whole Foods this week had a sale on all chicken sausage. 2.99 a pound for any variety of chicken sausage. Go check it out, the promotion might still be going on, and as I have learned, Whole Foods inevitably has some kind of in-house sausage on sale for about that price. What does 2.99 get you? Well, first, you know what happened to those chickens. Second, you get 4-5 beautiful, giant sausages. (Seriously, these things are big: one is plenty for me!) Third, they're delicious! Fourth, if you're honest with yourself, this is about how much you pay for about the same weight for the nice hot dogs at the grocery store. You know what I mean: the brands you actually want to eat. Last, and certainly not least, chicken based sausage is WAY healthier than a pork and/or beef based hot dog in terms of fat content and overall calories!

So, don't think too much about what's in that hot dog...it will give you a headache. Instead, ditch the dog for a proper sausage, with a bit more environmental responsibility and a bunch more healthfulness, all for the same price!

My husband loved dinner, and it took no time to make. One US of A eggplant grilled up (always salt your eggplant with pressure and papertowels before grilling to remove the bitter juices!) on sale for $1. One package of "beluga lentils" from Trader Joes: about $1.30! 4 Sausages: a little less than $3. Last but not least, another $1 worth of those DELICIOUS Silverbrook Farms pea tendrils from the Copley Square Farmer's Market! Yes, they're still fresh and delicious.

Result: an amazing, healthful, fast, and CHEAP grilled summer menu, at about $3.15 per person, and we have leftovers!

Happy Grilling!

N.B. We are in an indoor apartment with no outdoor space for a grill. We own a George Foreman. I believe an indoor grill is a necessity for the urban grad student with no outdoor space. Therefore University Administrators who may or may not read this blog: No portion of the Lifebook was violated in the creation of this meal.