One Frugal Foodie

At last, the temperatures have risen just enough for me to enjoy a cool and creamy smoothie for my healthy mid-morning treat.  One of my favorite indulgences, yet oh so nutritious, most of my smoothies are made with not an ounce of added sugars.  Rather, ripe fruit takes center stage for a naturally sweet treat.

Unfortunately, my fruit stocks were a bit low, with berry and stone fruit season not yet in full swing (and frozen blueberries at astronomical prices) … but buried deep in my freezer I discovered a baggie filled with melon balls.  A month or two ago I had a rapidly aging cantaloupe on my hands.  Instead of tossing it to the fruit flies, I scooped out the flesh and froze it in the hopes that one day it might serve some purpose.  Well, today was that day. 

Basic Bananaloupe Smoothie

• 1/2 to 1 cup unsweetened almond or rice milk
• 1 ripe banana, small to medium in size
• 1 cup ripe cantaloupe chunks, frozen
• 1/2 cup ice (optional)

Combine 1/2 cup of milk alternative, the banana, and cantaloup chunks into your blender and blend until smooth.  If too thick, add milk alternative to your desired consistency.  Blend in the ice if you desire a frostier consistency.

Makes 1 big serving or 2 modest ones

Optional add-ins:

• If you don’t mind the color, toss in 1/2 to 1 cup of fresh spinach leaves.  Spinach doesn’t touch the wonderful smoothie flavor, yet adds a good dose of nutrition.
• Ground flaxseeds, a tablespoon or two, for some of those great Omega-3’s and a little protein.
• Ground coconut, a tablespoon or two, for flavor and if you are a coconut for health fanatic like myself. (Adds a bit of fat too if you are concerned about the little ones not getting enough)

This recipe is vegan, dairy-free, egg-free, nut-free (if using rice milk instead of almond milk), gluten-free (keep an eye on your milk alternative brand), soy-free (watch for soy lecithin in your milk alternative).

Honestly, I am not a chocolate cookie fan, so I have no idea how I became obsessed with trying to create this cookie.  I think perhaps it was the initial draw of a chocolate covered cherry cookie.  I do love chocolate covered cherries … yet, as it turns out, this flavor combination in a cookie just didn’t work for my taste buds.  So, then the recipe twisted itself around heading toward an impersonation of my favorite coconut brownies … but vegan.

 Well, these Cocoa-Nut Cookies as I like to call them still aren’t hitting the mark.  They came out a bit too crunchy.  I tried lowering the temp, but then they are too flat.  If you would like to take whirl at these, I welcome your enthusiasm and suggestions!

Chewy Cocoa-nut Cookies
1 cup all-purpose flour
¼ cup unsweetened cocoa
¼ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 cup white sugar
¼ cup neutral oil (coconut in liquid form, grapeseed, extra-light olive, vegetable, etc.)
1 teaspoon vanilla extract
¼ cup regular (full fat) coconut milk
(I added 1 T of ground flaxseed to the coconut milk, but I don’t think this was necessary)
¼ cup unsweetened coconut, ground in a spice grinder
½ cup semisweet chocolate chips

Preheat oven to 375°.

In a medium sized bowl, sift together the flour, cocoa, baking powder, baking soda, and salt.  In a separate mixing bowl, blend together the sugar, oil, vanilla, and coconut milk.  Beat in roughly 2/3 of the flour mixture.  Fold in the coconut and chocolate chips, and add the remaining flour mixture.  The dough will become relatively firm.

Roll into small balls, approximately 1” in diameter.  Place the cookie dough balls about 2 inches apart onto baking sheets, allowing some room to spread.  Bake for 10 minutes. Allow them to cool completely on wire racks.

Yield 30 cookies

We are Asian food fanatics in our household.  Whether authentic or Americanized … Thai, Vietnamese, Chinese, Korean, or Japanese … we love it all.  I think my favories are sushi and thai food (lemongrass, flavorful curry, pad thai, peanut sauce, oh I could go on), but I must confess that having a basic Chinese-style stir fry recipe on hand can be a lifesaver for using up whatever you have on hand and quickly putting food on the table at an affordable price.

Years ago I found a very basic recipe that used three of the basic stir fry components, soy sauce, rice vinegar, and mirin (rice wine).  All of these ingredients can easily be found in the Asian section of most any major grocer … though they will be cheaper if you can locate an Asian market.  Now this recipe isn’t what I would call the best stir fry I have ever made, but it is solid, and really, when I use it, I am not in a tinkering around kind of mood.

But, you can feel free to alter it to your own taste buds.  For example, I never add sugar, but I think just a touch of brown sugar might mellow some of the sharper notes.  Also, meat is not required in this dish, feel free to sub in tofu, or go all veggie.  Try it out and let me know what you think!

Your Basic Go-To Stir-Fry

• 1/4 cup soy sauce (I use wheat-free tamari, which is also gluten-free)
• 2 Tablespoons rice vinegar
• 2 Tablespoons mirin
• 1/4 teaspoon ground ginger
• 1 tablespoon arrowroot powder or cornstarch
• 2 tablespoons peanut or other oil
• 1 teaspoon crushed garlic
• 1 - 1 1/2 lbs sliced chicken or pork, or cut into bite sized pieces
• 4 ounces sliced mushrooms
• 8 ounces broccoli crowns / florets
• 4-8 ounces other veggies of choice ~ cabbage, bok choy, carrots, bell peppers, snow peas, etc.
• 2 teaspoons sesame oil
• brown or white rice

Set that rice to cook while you prepare the stir fry!

Combine the soy sauce, rice vinegar, mirin, ginger, and arrowroot/cornstarch in a bowl until the ginger and starch have dissolved.  Set aside.

In a large skillet (with high sides), heat the peanut oil.  Add the garlic and saute for just a minute.  Add the chicken/pork and saute until cooked through, 5-10 minutes.  I like to add a little bit of the sauce to the chicken to infuse more flavor.  I cover the pan for a few minutes of the cook time to ensure that it is cooked through but remains tender.  Remove the meat to a bowl, and drain the juices from the pan.

Add your veggies to the skillet and cook for about 5 minutes, until the veggies are crisp-tender.  Return the chicken to the pan, add the sauce, and stir to coat and heat the sauce for just a minute.  Turn off the heat, stir in the sesame oil, and allow the sauce to thicken slightly.  Serve atop the cooked rice.

Yields about 4 servings

Several years ago, when I returned to a dairy-free diet, I discovered how many baked goods had milk in some form lingering within them.  Even that innocuous looking French bread often had whey on the ingredient statement.  So, I took up baking.  It turned out to be an excellent cost-saving endeavor as well … shopping in bulk foods to stock up on pantry items rather than buying pre-packaged. 

Anyway, my baking prowess has turned me into a bit of a test kitchen for baked goodies as well.  Rather than writing diligently on my blog and website as I should have been, for the past couple of weeks I have been churning out …

Pomegranate Ginger Cupcakes from My Sweet Vegan (heaven!)

Pumpkin Pie Muffins (virtuosity meets indulgence)

Banana Crumb Coffee Cake (my husband raved that this was Starbucks worthy)

Pizza (and lots of it!) …. this one with White Sauce

Nut Case Cookies from My Sweet Vegan (a new personal favorite from this cookie monster)

Maple Spice Pumpkin Cookies (can we say yum!)

Butterscotch Blondies from My Sweet Vegan (oooh, fudgy)

Namaste Gluten-Free Bread (from a mix and amazingly impressive)

Of course, with all of this baking and amateur photography, I couldn’t help but start up a flickr account ~ http://www.flickr.com/photos/21365075@N04/ ~ a long shot from professional, but fun nonetheless!

Okay, it is a bit of an oxymoron, me writing anything about the Super Bowl.  You see, we don’t have any TV’s in our house.  Sure, we could head out to a Super Bowl party … but … I am married to a Canadian.  Of course, some Canadians like football.  I am sure my father-in-law will be glued to the set.  But his son, my husband, rebelled from his father to have a strong dislike for football.  Hockey is good, but football is a no go.  I was never really “into” football, so I don’t miss it.  However, I never pass up the opportunity to write about food.

And thus, the Super Bowl snacking topic.  Actually, I posted up a little news story with ideas on Go Dairy Free.  Head on over and read it.

But what I don’t comment on in that post is how it ties into my frugal side.  Reminding you that frugal to me is value (quality + price). 

Some might look at my favorite suggestion for substituting pop with Just Juice (if you are near a Trader Joe’s, seriously good prices on their brand) as too expensive.  However, I most often by the Just Black Cherry, which only sets me back $2.99 to $3.99 (look for generics if possible).  From there, that jar lasts me quite a good while.  For a healthy soda, we mix roughly three parts sparkling mineral water ($.89 for big bottle) with just one part of the juice.  Those just juices are very potent in flavor, so a little goes a long ways.  And viola!  A wonderful fruit-sweetened fizzy beverage without that evil high fructose corn syrup (or any added sweeteners for that matter) and with a delicious taste.

Okay, you get the gist.  I hope you enjoy the Super Bowl and some of my dairy-free snacking ideas!  Please let me know your own favorite healthy snack ideas!

My husband and I spent the holidays in British Columbia with his family.  Every day of the visit we would make our pilgrimage to the Whole Foods (a whopping ¼ mile from his parents house) for a jumbo muffin with tea.  Now, the muffins in Vancouver are quite unlike those we see at Whole Foods stateside.  These are dense, ginormous, mountains of hearty goodness that are surely 1000 calories each.  But we had to have them everyday, it was the holidays and vacation after all!My husband now states he would love to return to those mornings when I had homemade bread or muffins awaiting his peanut butter and jam.  Really, I still love to bake, but had merely fallen out of the habit.

So, with the healthy New Year’s wishes upon us, I set out to make some virtuous morning muffins with a fruit I had never tried before, persimmons.  You can replace the persimmons with another fruit or vegetable-fruit puree if you wish.  Next time I make these, I may add a touch more oil, “milk,” or puree for more moisture, as they became a bit too dense after day 2 with all of the heartiness.  I also prefer less sugar in the morning, so we stuck with just ¼ cup of sugar, but if you like yours on the sweet side, then feel free to shake in a bit more.

Whole Wheat Persimmon Muffins

1 ¼ Cups Whole Wheat Pastry Flour
1 – 1 ½ Teaspoons Cinnamon
½ Teaspoon Nutmeg
Pinch Cloves
1 Teaspoon Baking Powder
½ Teaspoon Baking Soda
2 Tablespoons Oil (may want to increase this by a tablespoon or two)
¾ Cup Persimmon Puree (I used Hachiyas, make sure they are extremely ripe) or other fruit puree
¼ Cup Sugar of Choice (I used evaporated cane juice)
¼ Cup Unsweetened Applesauce
¼ Cup Rice Milk, or other Milk Alternative
½ Cup Chopped Walnuts

Preheat oven to 350º and grease 8 muffin tins.

Combine the flour through baking soda in a small bowl, and set aside.  In a large bowl, blend the oil through rice milk.  Slowly incorporate the flour mixture into the wet mixture, being careful not to overmix.  Stir in the walnuts and equally divide the batter between your prepared muffin tins.

Bake for 15 – 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.

After finding out that my “perfect” tea (Good Earth White & Green Tea Blend) is infused with lemongrass, and discovering that the secret ingredient at my favorite Vietnamese restaurant is lemongrass, I have been eager to cook with lemongrass at home.

I finally had the opportunity to do this with the Thai Coconut Corn Stew from Eat, Drink & be Vegan.  And boy was it good!  I made it with regular coconut milk for the full richness effect, and it was one awesomely thick soup.  Rich with corn, yet fairly easy to make (once you have cut up all the veggies), I was delighted when I took my first sip/bite (it was a hearty soup) to unleash a wonderful array of flavors on my tongue. 

Needless to say, I will be cooking with lemongrass again, and I will be trialing many more recipes from this great (and did I mention nutritious?) cookbook.

Since this recipe isn’t posted online, I don’t feel that I can divulge it.  But, next on my list is the Mellow Lentil “Sniffle” Soup, which is posted up on Dreena’s site.  I hate to post and not give you any recipes!

Many people claim that they have found THE diet that keeps them free from colds for years.  Well, we haven’t found that diet as of yet, as my husband seems to have caught a cold.  But, our change in diet has yielded something interesting.  He is the type who gets a cold hard.  Whining ensues for a good 3 to 5 days while the cold is in full swing.  He is pretty much a waste case for a week.  Then he has lingering symptoms (causing more, though less severe, whining) for a good one to two weeks more.  Inevitably, we both end up wondering if he will every really get over the cold.

For the first time since I have known him, he is actually overcoming his cold, and in record time!  He felt something coming on Saturday, but wasn’t under the weather, just a slight sore throat.  Sunday he was sick, definitely a cold.  Today, he is actually working!  No whining at all, and his cold seems to be already in its tail end.  One bad day.  This is almost unprecedented! 

Can I say it is the vegan diet?  Who knows for sure, but he has been very strict to the diet, professing how much better he feels.  Perhaps the extra load of fruits and veggies we have been intaking is actually working.  Or perhaps it was the wonderful homemade soup I made for him yesterday, with love of course …

Healing Mushroom Soup (for two)

• 1-2 Teaspoons Sesame Oil
• 2 Garlic Cloves, Crushed
• 3-4 Ounces Extra Firm Tofu (about 1/4 of a package), Diced
• 4-6 Mushrooms, Thinly Sliced
• 3 Cups Mushroom Broth (Pacific Foods Organic Mushroom Broth goes on sale often)
• 1 Cup Packed Spinach Leaves
• 1 Cup Bean Sprouts
• 1 Green Onion, Sliced
• Additional Soy Sauce or Wheat-Free Tamari (for gluten-free) to taste

In a medium saucepan, heat the sesame oil over medium-low heat.  Add the garlic, tofu, and mushrooms and briefly saute, for just a minute.  Pour in the broth and bring to a simmer/light boil.  After a few minutes (when the mushrooms are just starting to look cooked), add in the spinach and continue with the light boil for another minute or two, until the spinach has wilted.

Clean the bean sprouts well, and divide them between two soup bowls.  Pour the hot/boiling soup over top of the bean sprouts.  Allow the soup to cool for 5 minute, the bean sprouts will also lightly cook during this time.  Top each bowl with a sprinkling of the green onions, and serve with tamari/soy sauce in case someone wants an extra hit of flavor/sodium in their soup.

With no sign of letting up, and already a week past our designated vegan week, we are joyfully continuing with this delicious vegan-at-home diet.  My husband is loving the food (and quite frankly that I am actually cooking rather than asking to eat out all the time), and I am finally enjoying the kitchen.  Who knew it was meat all this time that was intimidating me?

While I am just barely dipping my toes in creativity, it is still fun to be able to throw something together that turns out quite tasty.  With some lemony dill seasoning just waiting for a new setting, I thought what better medium than a light cream sauce? Paired with whole wheat pasta, white beans and spinach, it was healthy and filling. 

Since the spinach does shrink down, I would probably add another cup or two the next time I make it (I love spinach), but 2 cups does make a fair bit. You can easily replace the seasoning mix I used with any flavors of your choice, or use some fresh lemon zest and herbs (dill, basil, etc.).  Also, I like my sauce a bit thick, hence the addition of arrowroot at the end, but after a simmer with the flour, you may find it thick enough …

Creamy, Lemony Spinach Pasta

Makes Dinner for Two

• 4-5 Ounces Whole Wheat Pasta (we like angel hair - use brown rice pasta for gluten-free)
• 1 Tablespoon Dairy-Free Margarine
• 1 Tablespoon Flour (your choice, I used whole wheat)
• 2 cloves Garlic, minced
• 1 cup Unsweetened Milk Alternative (I used almond milk)
• 2 cups Packed Fresh Spinach Leaves
• 1 can White Beans (Great Northern / Cannelini), drained
• 1 Tablespoons Lemony Dill Seasoning
• 1 Tablespoon Arrowroot Powder or Cornstarch

Prepare the pasta according to the package directions.  While the pasta is cooking, prepare the sauce.  Melt the margarine in a saucepan over medium-low heat.  Stir in the flour and garlic, and slowly add the milk alternative, wisking until the liquid is smooth.  Stir in the spinach.  Allow it to simmer at this low heat, stirring occasionally.  Be careful to ensure that the sauce does not boil.

After say 5-10 minutes or so, the sauce should begin to thicken and the spinach will look cooked.  Stir in the beans and the seasoning.  Wisk in the arrowroot until smooth.  Remove from the heat and allow the mixture to thicken for a minute or two before serving.  Season to taste with salt and pepper if desired. Pour the sauce atop your pasta.  Some chopped olives go nicely as a garnish.

The Lemony Dill Seasoning has gotten some serious mileage, but I still have a ton left.  The package is seriously stuffed.  I tried it the other day as a seasoning for some roasted red potatoes.  While good, it just didn’t shine.  Beyond the pasta above, my favorite backdrop for this seasoning is definitely the Grapeseed Oil Vegenaise.  Turned into a dip or salad dressing, this seasoning really shines.  Of course, it isn’t half bad just sprinkled atop a salad for a dressing free mix either. 

So, I am technically writing this in the wee hours of day 6, but day 5 was a long day.  Nutrition took a back seat today, as I didn’t quite make it to the store until after dinner.  Luckily, I scrounged up some healthful items to go with our carb-loading and sugar-cravings.  But, still no meat cravings…

First, I must report a good deal.  We just ordered Nutiva’s Coconut Oil from Amazon. Several months back, after reading how wonderful coconut oil is for you, and that it is supposed to be good for thyroid disorders, we purchased 2 jumbo jars.  Well, it did nothing for my thyroid, but the stuff is fantastic!  After many months, our supply is just beginning to run low, but Amazon has a great deal on it (free shipping, $10 off, etc.) so we decided to restock.  If you are willing to buy in bulk, this is a great deal.  We got 108 ounces (almost 7lbs) of the organic extra-virgin coconut oil for $34 delivered.  It is our oil supply for months. I absolutely love the wonderful buttery taste, though it does have a coconut vibe.

Okay, aside from the great nutiva deal, the first half of the day was rather uneventful food-wise.  Cereal, leftovers, a clif nectar bar.  For lunch, I once again turned to the freezer.  We gave Amy’s Samosas a shot, but I did pair it with a boisterous salad of our remaining lettuce, a lone carrot, and a can of peas, oh yes and some yummy, creamy, homemade dressing with that Vegannaise.  I have tasted some awesome foods from Amy’s, but alas the Samosas failed to excite.  While they had nice big potato chunks and were wonderfully organic and flavorful, the dry texture just didn’t work for me.  But, it was quite filling.

Some recipe trials led to a very successful batch of Chipmunk Chunk Cookies (to be in an upcoming food-allergy cookbook) …

And then, the delivery …. chocolate … loads of it …. it was like Christmas!  Wonderful organic, vegan chocolates from Sjaaks.  My husband and I dove into the regular dark bar first.  It was more like a semi-sweet, easily satisfying my sweet tooth.  Of course, the cookies helped too.  We had to ration though, just one bar for today.

For dinner we once again turned to pasta.  With 1/2 jar of that precious Amy’s Garlic Marinara remaining, I quickly threw together a chickpea marinara with basil, mushrooms, and onions, atop whole wheat angel hair, and garnished with chopped black olives.  Who needs parmesan when you have flavorful olives?

After a quick shop this evening, we are now stocked with enough veggies to last a few more days, and enough squash for a week.  Does anyone have any idea what to do with a watermelon-sized spaghetti squash?