Health for life

Every year, I suspend my healthy diet for one heralded November day. No, not Election Day, during which I’m usually too queasy to eat – but that most glorious of bird-based holidays, Thanksgiving.

Then, 24 hours later, I enter an equally magical shame spiral, since I’ve just consumed enough calories to keep me alive for eight years without ever having to eat again.

This year, I’m going to desperately try to avoid all that, hopefully by using at least 25 of the following 38 inexpensive, frugal leftover recipes. (Well … okay, 24.) I found them via a thorough, highly scientific search-and-paste process, not unlike previous Beef, Party Food, and Salad Dressing searches. In this case, here’s what determined a dish’s appearance on the list:

• As always, if the recipe comes from an aggregate site, the reviews must come in at 80% approval or above, or have no reviews at all (in which case, they must look really, really good).
• It was a little difficult to find low-fat recipes, since stuffing and mashed potatoes aren’t exactly health foods (meaning: they don’t miraculously lose their calories on Black Friday). So, I attempted to keep each recipe NWR, or Nutritious Within Reason. There’s little added butter, oil, dairy, lard, mayo, or canned soup in each dish.
• If possible, I included notes about lightening the dish under each title.
• As for price, there aren’t any exotic ingredients included, so costs should be pretty low. Caveat: you might have to purchase a little ginger or a bunch of green onions or something.
• There is no Turkey Tetrazzini. Because I hate it. Muahahahahahaha!

Readers, if you have suggestions, I love to hear. In the meantime, happy Thanksgiving!

All Recipes: Apple Curry Turkey Pita
Use low-fat yogurt in place of regular to cut fat and calories.

All Recipes: Hearty Turkey Soup with Parsley Dumplings

All Recipes: Southwestern Turkey Soup

Bon Appetit: Asian Turkey-Noodle Soup with Ginger and Chiles

Bon Appetit: Cranberry Citrus Sorbet
This sounds AWESOME.

Bon Appetit: Pork Chops with Cranberry Port and Rosemary Sauce

CHG: Leftover Turkey Stew

CHG: Turkey Chili
Use turkey bits instead of ground turkey, add to pot with tomatoes

CHG: Turkey Noodle Soup
Sub in cooked turkey for chicken.

CHG: Turkey With Shallot Apricot Sauce
Sub in turkey for chicken, and use leftover warmed turkey

Chow: Turkey Pad See Ew
A little high in fat, but delicious-sounding just the same.

Confessions of a Stay-at-Home Mom: Thanksgiving Leftover Casserole (scroll down)
Sub in fat-free evaporated milk and make sure you use 2% cheddar.

Confessions of a Stay-at-Home Mom: Turkey Stock

Cooking Light: Cold Soba Noodles with Turkey

Cooking Light: Fiery Turkey-Pâté Crostini

Cooking Light: Turkey Pizza

Cooking Light: White Turkey Chili

Epicurious: Turkey Burritos with Salsa and Cilantro
Humina.

Epicurious: Turkey and Sweet Potato Sandwich

Fabulous Foods: Turkey Pasties

Fine Cooking: Turkey Soup with Ginger, Lemon, and Mint

Fine Cooking: Turkey and Sweet Potato Hash

Fine Cooking: Turkey Tortilla Soup

Food Network/Cathy Lowe: Turkey Soup with Rice

Food Network/Cathy Lowe: Turkey Stuffed Peppers

Food Network/Emeril Lagasse: Turkey and Vegetable Soup

Food Network/Michael Chiarella: Next Day Turkey Soup

Food Network/Ocean Spray: Smoked Turkey and Cranberry Gourmet Pizza

Food Network/Rachael Ray: Turkey Corn Chili

Food Network/Rachael Ray: Turkey and Stuffin’ Soup
Frankly, the picture kind of squicked me out here. But the reviewers (and there are quite a few) seem to LOVE it, so go nuts.

Food Network/Robin Miller: Turkey Soup with Egg Noodles and Vegetables
Looks like a good, quick recipe. Very well rated.

Food Network/Sunny Anderson: Second Day Turkey and String Bean Pot Pies

The Oregonian: Soba Noodle Salad With Cranberries and Apple

The Oregonian: Turkey Picadillo

The Oregonian: Turkey, White Bean, and Escarole Soup

Seattle Times: Chili-Rubbed Turkey Sandwich With Red Onion Salsa

St. Louis Eats: Nigella Lawson’s Vietnamese Turkey Salad

Wise Bread: Turkey and Stuffing Casserole

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Every Saturday, we post a piece from the CHG archives. This one comes from June 2009.

Though it might seem intuitive, determining a recipe’s cost and nutritional value can get pretty complicated, pretty quickly. Ingredient prices can add up before you know it, and a combination of fats, meats, and cheeses will take a toll on your calorie count without even registering on your radar. And sometimes, even the most harmless-looking dishes, like All Recipes’ Greek Pasta Salad with Shrimp, Tomatoes, Zucchini, Peppers, and Feta, can run you $2 and 42 grams of fat per serving.

So, how can you tell if a dish is good for you, just by looking at it? How can you avoid the pitfalls of secretly fatty and financially unsound food? How can you err on the side of caution when it comes to cooking?

Look no further, sweet readers. We’ve got you covered. If your recipe source doesn’t give a nutritional breakdown and you’re unsure of the potential cost, these tips will help you decide whether the money/waistline expenditures are worth the trouble. If you have any suggestions, be sure to include them in the comment section.

DO choose your source wisely. Man, I love Paula Deen. Her food looks stupendous and she’s endlessly entertaining – like Yo Gabba Gabba if it was a charmingly cackley southern woman. That said, her concoctions might not be the best choice for those concerned about weight. If you know you’re looking for healthier recipes, sources like Everyday Food, Cooking Light, and Eating Well will generally be more helpful than the Neelys or the Two Fat Ladies. Likewise, reproducing a dish from Grant Achatz’s Alinea cookbook will probably run you a pretty penny compared to the average Cook’s Illustrated meal. Starting your search with a website, cookbook, or blog aimed at your requirements is half the battle.

DO check the number of servings. Once you have a recipe in mind, before you do anything else, check how many people it’s supposed to sate. Fourteen ounces of flank steak does little damage split among eight eaters, but can destroy diets if it’s meant only for two.

DO read the ingredient list caully. After the serving size, the ingredients are the most important determinant of the cost and nutritional value of a recipe. Scan the rundown, look for a few keywords (many of which are listed below), and be extra aware of extravagant or difficult-to-find foods for your area, which will drive up the price.

DO consider recipes with one or two out-of-the-box ingredients. In small doses, odds are it/they won’t break the bank, and you can incorporate new flavors into your repertoire. Lemongrass? Meyer lemons? Lemon basil? Sure, why not?

DON’T dismiss a long list of ingredients outright. Lighter foods like Bon Appetit’s Turkey Chili with Beans frequently require multiple, inexpensive spices and flavorings to make up for the absence of fat. While their sheer number can seem pretty intimidating, don’t fret. Oftentimes, these foods can be found right in your pantry for minimal cost.

DO count the number of ingredients already in-house. Speaking about that pantry, recipes based on dry goods will usually be cheaper than ones requiring a trip to the supermarket. Look for meals that use rice, beans, pasta, and other staples as jump off points, and go from there.

DO opt for whole food ingredients. If it can be found in the outer aisles of your supermarket, it’s probably a good start to a meal. Fresh fruits, veggies, and lean meats give recipes more bang for the buck, and almost guarantee a healthier overall experience. Fewer preservatives and extra-excellent flavor are just bonuses.

DON’T choose recipes made from processed food. The less ingredients are handled by humans, the better. Why? Well, in general, heavily processed and pre-cut edibles are more expensive and worse for you than the aforementioned whole foods. Semi Homemade-style meals may be convenient, but when you’re sacrificing money, nutrition, and taste, is it worth it?

DO watch out for lots of meat and cheese. In moderation, neither of these is anything to fear. But prices and calories rise when a meal centers on multiple cups of frommage or large cuts of beef or pork. Instead, search for recipes where meat and cheese are add-ons instead of the main event. You’ll save all around.

DO calculate about 12 or 13 grams of fat per tablespoon of butter or oil. When doing a cursory scan of any recipe, I take extra care to check the total cooking fat. If there’s a lot, but it can be easily reduced (like in sautés), I keep going. If there’s a lot, but the amount is set in stone (as in some baking), I move along to the next dish.

DON’T rule out all fatty ingredients. Nuts, olives, avocados and certain oils aren’t low-fat foods, but they’re healthy ones because of the vitamins and minerals they offer. Relatively inexpensive and often pivotal to a dish’s overall flavor, they should be incorporated into any diet in moderation.

DO look for words like: baked, roasted, steamed, grilled, or sautéed. These cooking techniques tend to use less fat than others while still producing flavorful foods. Steaming and boiling are good keywords as well.

DON’T choose recipes with the words: fried, au gratin, cream sauce, bisque, bacon-wrapped, or lard. Each of these terms implies one thing: fat. If you’re serious about watching your weight, there are lighter recipes for certain dishes (Spaghetti Carbonara, etc.), but straight-up lobster bisque will do a number on your numbers.

Confusing? Maybe. Do-able? Definitely. With some practice, these rules will get easier to use. And in the end, you’ll have no problem telling the difference between the recipe you really want and the recipe you thought you wanted.

Readers, fire away in the comment section.

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Sweet readers! Its time for our annual Thanksgiving recipe roundup. (Annual meaning this is Year #2.)

Following these short paragraphs are almost five dozen inexpensive, nutritious recipes suitable for Turkey Day. They come from CHG or my Healthy & Delicious column at Serious Eats, meaning Leigh, Jaime, or I have tried, photographed, and approved every single dish. As you may surmise, we are huge potato fans.

Is there anything we missed? Feel free to add your own favorites in the comment section. Together, we will build the greatest Thanksgiving the world has ever known. Seriously.

SPREADS
All Night Apple Butter
Pumpkin Butter

APPLE and CRANBERRY SAUCES
Chunky Applesauce
Chunky Spiced Unsweetened Applesauce
Cranberry Sauce with Grapefruit and Mint
Maple-Ginger Applesauce
Pioneer Woman’s Cranberry Sauce
Spiced Slow Cooker Applesauce

VEGGIES
Garlicky Broccoli Rabe
Golden-Crusted Brussels Sprouts
Golden Shredded Brussels Sprouts
Honey-Glazed Roasted Carrots
Janice’s Glazed Carrots
Red Cabbage With Apples
Red Cabbage with Apples and Honey
Roasted Asparagus with Balsamic Browned Butter
Roasted Brussels Sprouts
Roasted Brussels Sprouts with Balsamic Vinegar, Parmesan, and Pine Nuts
Roasted Garlic Cauliflower

POTATOES, SQUASH, and ROOT VEGGIES
Butternut Squash Apple Cranberry Bake
Classic Baked Acorn Squash
Curried Apples and Acorn Squash
Dijon Roasted Potatoes
Mashed Potatoes with Leeks and Sour Cream
Miso Mashed Potatoes
Molasses Whipped Sweet Potatoes
Roasted Delicata Squash With Thyme
Roasted Butternut Squash with Moroccan Spices
Roasted Root Vegetables
Roasted Sweet Potatoes with Teriyaki and Cilantro
Roasted Winter Squash and Kale
Savory Squash Pie
Sweet Potato and Chickpea Puree
Sweet Potato Fritters With Apples
Sweet Potato Kugel
Sweet Potatoes with Mini-Marshmallows
Thyme-Roasted Sweet Potatoes

STUFFING AND BREAD
Pumpkin Bread
Sausage Apple and Cranberry Stuffing
Sourdough Sausage Stuffing
Southern-Style Corn Bread

DESSERTS
Apple Tart
Baked Apples
Maple Walnut Apple Crisp
Mexican Chocolate Cake
Peach-Blueberry Cobbler
Pumpkin Pie
Stewed Pears
Top-Crust Peach and Cardamom Pie
Vanilla-Buttermilk Pound Cake
Vegan Carrot Cake
Vegan Rice Pudding
Wacky Cake (Chocolate Cake)
Wild Berry Betty

LEFTOVERS 
Chicken Stock
Pumpkin Turkey Chili
Tomato and Bread Soup
Turkey Chili with Beans
Veggie Stock

Readers, what are your favorite cheap-n-healthy Thanksgiving recipes? Add ‘em in the comment section!

~~~

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As the holidays descend upon us like so many hungry vultures (What? Am I the only person who feels completely blindsided?), many of us will find ourselves entertaining, either hosting parties, large dinners, or maybe even housing guests overnight(s).

From Flickrs jpovey

In the past, I’ve always looked forward with excitement to any opportunity to entertain. Due to work and distance, the mister and I rarely see some of our friends. Of course, due to work we end up running around like headless chickens, and it turns out that headless chickens do not do housework. Then, as the date looms, I begin to freak out because the house isn’t clean, food isn’t waiting in the rigerator, and I’ve realized I have multiple work or other engagements around the time of said event.

Basically, I imagine myself as a lovely hostess with trays of hors d’ouevres, flowers in the guest room, and a nicely decorated home; in reality, I shove everything under the bed, buy the $2 manager’s special florals at Kroger, and end up making the reshments after the guests have arrived.

Luckily, I’ve found some ways to allay my freakout, and I would like to share them with you.

CARE AND FEEDING OF HOUSEGUESTS

1) Chill out. Unless your guest is a complete neatnick and you know it, don’t worry so much about the state of your house. Wouldn’t you rather be somewhere that is comfortable than in a room that looks like a museum? If you’d rather be in a museum, don’t come to my house. If you’re worrying about the state of the house and running around the entire time, you won’t be spending time with your guest and said guest may feel uncomfortable.

2) Nice amenities aren’t expensive. Want a guest to feel welcome? Leave an extra blanket, pillow, towels, a notepad, a pen, a decanter of water, and a (working) flashlight near the bed. This way, everything the guest might need is close by, and should the guest need to wander around, the flashlight can help with navigating an unfamiliar house at night, saving shins, toes, and your sleep. Don’t have a decanter? Save a juice jar, clean it, fill it with water, and invert a glass on top. Viola voila!

If your guest is couchsurfing, try to give him or her some privacy. A folding screen is great if you have one around, and the above items could be left on an endtable close by.

From Flickrs Rick

3) Keep food easy and accessible. Guests breakfasting at varied times? Have some oatmeal in a slowcooker with a topping buffet. Leave bowls of fruit on the table. Apples and oranges are cheap and crowd-pleasing, and crackers are also marked down this time of year. Leave plates, glasses, and utensils out so your guest doesn’t have to rummage.

4) Plan escape time. If you live alone and haven’t hosted before, having a houseguest could be a weird experience after a couple days. Alternately, if your houseguest lives alone, it can be stressful for him to be surrounded by people all the time. You don’t have to hover (unless your houseguest is young enough to require babysitting). Go run an errand if you need to get away, or go take a nap. It’s okay!

5) Know your guest’s expectations. Does the guest just want to spend time with you? Are there other folks in town she wants to see? Does she want to hit the museum? Ask in advance to make the visit work.

THROWING A PARTY THAT FEELS LIKE ONE WITH MINIMAL MONEY AND STRESS

1) Eat your leftovers and stockpiles in the weeks leading up to the event. This strategy serves several purposes. First, you’re going to be prepping and cooking food for an event; the last thing you will feel like doing is cooking dinner for yourself during this time. Also, eating up your fridge and freezer stockpiles makes room for the food you cook in advance. Lastly, this frees up space for the glorious leftovers you are sure to have, as well as the booze you or your guests may be chilling. And while you’re at it, wipe down the fridge shelves and door pockets. You’ll be so happy every time you see it, and you won’t shriek when one of your guests opens it to slip in a bottle of bubbly.

2) Resist last-minute additions. If you have already planned, shopped, and begun prep, do NOT drop everything to make that gorgeous appetizer you saw on The Kitchn. Cool your jets. You have enough food and you are trying to be superhost. No one will give you a cape. I promise; I have tried.

3) Have a timed list. Kris has already taught us the importance of the timetable for knocking out a holiday dinner. It’s applicable for parties too, and you should include all the tasks necessary (cleaning, dishwashing, etc.). Also, make sure you work in a good 45 minutes of chill time for yourself before guests arrive so that you can be relaxed and ready to enjoy yourself.

4) Ask two people to bring ice and have a place to put it. Unless you have an industrial icemaker, you need this whether you think so or not. You will run out of ice. It is a fact of entertaining. Also, by asking two people, if one forgets -- you still have ice! Win!

5) You don’t have to be matchy-matchy. I have tons of mismatched glassware that I use for entertaining, and I picked up 18 white appetizer plates for 29 cents a pop at the grocery store last year after the holidays. I’ve used them for a baby shower, two spa parties, and a dessert buffet. Unlike the fine china, no one has to feel bad if one crashes to the floor. Look for deals like this, or thrift some cups and plates; just clean them well. Try to stick with one color to unify the look, or pick schemes that work with pieces you already have. You’ll come out close to the price of disposables and have something you can use again and again. Or, if space is a problem, donate them back.

6) Start early with cleaning and decorating. You can also get your servingware out and ready to go days in advance. It’s one less thing on the list and will help you feel collected and ahead of the game.

7) Decorate frugally and sparsely.

From Flickrs Elin B

Tealights are the best cheap decor. You can get a bag of 100 for under $5. Put them in colored glasses, ashtrays, in jellyjars on platters -- anywhere they won’t start a fire or damage what they sit on. Dim the lights, and let them flicker for ambience. Just don’t forget the matches.

Ribbon is multipurpose and thus handy for more than decor. Craft stores often have $0.99 spools of ribbon. Tie it to chandeliers and let long strands flutter. Put bows around vases and candleholders, and tie some ribbon around a mason jar to make a nice holder for a tealight..

Flowers are a nice touch, but not necessary. Shop for flowers late the night before if you’re not looking for something particular. Lots of grocery stores mark down gorgeous flowers to move them on out, and you can get great deals. Buy several bouquets and make groupings throughout the house if they are cheap enough. No vases? Pitchers, mason jars, and glass juice bottles can make great vases, or you can float the blooms in bowls of water.

Tablecloth, shmablecloth. Use an old (clean!) sheet or two to drape the table. For an upscale look, if you have some old pillowcases in a matching or complimentary color, rip the seams down the long sides and unfold them. Lay them crossways on the table for runners that double as placemats.

8) Don’t forget the music. ‘Nuff said.

9) Dress up the outside entryway with a ribbon or something to indicate to people who have never been that they are at the right place.

10. Enjoy your guests. Don’t constantly run back and forth to the kitchen or fuss too much with things. A party isn’t just for your guests; it’s for you, too.

~~~

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Every Saturday (well, most Saturdays), we post a piece from the CHG archives. Todays comes from May 2008.

The Boyfriend and I are expecting a few friends for a Mothers Day barbecue this weekend. Normally, when our buds gather in any significant number, it’s not a problem. Cheap beer, two dozen Nathan’s Famous, and a token pack of veggie burgers are enough to keep the circle pretty sated. This time, however, our MOMS are among the invited. They’ve never met, and my Ma only rarely visits the outer boroughs (“Why would I want to go back to a place our family spent three generations trying to leave?”), so it’s morphed from Modest Backyard Hootenanny to Actual Adult Gathering.

As such, we’ve had to strategize. And I’m not talking, “Let’s see, we need 18 forks. Maybe.” I’m talking, “This document lists the recipe for every dish we’re making, along with ingredients, scheduled oven-time, and appropriate serving plate.” It’s a tad obsessive, and I’m pretty sure the architects of most major World War II campaigns would be like, “Chick crazy,” but it saves me cash and provides a little variety beyond the rote one-two punch of potato and macaroni salad. (Which both contain mayo and should thusly be killed.)

To help others impress their own friends and family members, here are a few tricks I picked up while planning/researching my own small-to-mid-sized bashes. Really, it’s a whole strategy, and hopefully, it’ll keep costs down, provide some healthy alternatives, and save an aneurysm or two.

Alas, I am far (oh, so very far) from an expert on this stuff, so I’d love to hear recommendations from readers. Together, we can create the ultimate party: a 50-person Lobster Thermidore and champagne celebration for under $1.50, total.

Consider a potluck and/or BYOB. This simple, age-old idea provides tons of variety for all kinds of diets, prevents the hostess from having a nervous breakdown, and ensures that a larger gathering won’t put the mortgage payments in danger. While it may not be suitable for some occasions, I did potluck it for a smaller baby shower last year, and it seemed to work well. If you decide against it …

Send out invites/Evites early. Three to four weeks before the par-tay is a good timeframe to shoot for, since it allows you to plan a menu, schedule preparations, and start stockpiling sales items early. Plus, you can always follow it up with a “Hey! It would be awesome if everybody could RSVP!” email two weeks prior to the event. Which leads us to …

Get an approximate headcount. This will give you a rough idea of how many folks you have to feed and supply with utensils, as well as the dietary restrictions (vegetarians, pregnant people, lacto-ovo-graino-arians, etc.) you might need to account for. From this, you can start devising your plan of attack.

Figure out the food numbers. Based on the number of guests, how much food should you serve? This is my guideline:

Last week, to celebrate CHG’s first blogiversary, I asked readers what subjects they’d like to see tackled more often. Quite a few responded with along the same lines: inexpensive, healthy dishes made with stuff usually found lying around the house.

With this mission in mind, I immediately thought of my own pantry, a three-shelf, 10” deep cabinet currently shared by four people. Due to these space restrictions, I have to be judicious about my supplies, keeping only the most consistently useful on hand. Beyond the usual baking products, they are (in charming alphabetical order):

Beans (black, red, pinto, garbanzo)
Canned Tomatoes (diced, crushed, whole, paste)
Dried herbs & spices (all kinds)
Extra virgin olive oil
Garlic
Onions (yellow, red)
Pasta (thin spaghetti, rotini, elbows)
Rice (brown, white, couscous)
Stock (chicken, veggie, beef)
Vinegar (balsamic, white, red wine, cider)

Armed with a reasonable variety these ten basic ingredients, I can generally whip up a nice selection of main course, side dish, or snacky-time snack-type dealies. Bargains by nature, the food can be kept relatively healthy, too, if close attention is paid to the olive oil.

With this in mind, behold: cut-and-pasted below are 20 dishes made entirely from the aforementioned pantry staples. As always, there are some things to note:

1) I’ve only tried the Roasted Chickpeas and Sara Moulton’s dish, but nearly everything is either highly rated by site reviewers or given the Food Blogger Seal of Approval (meaning a respected culinary web writer’s tried it and liked it enough to post about it).

2) Nutritional calculations are from the original sites or my own math. (Some dishes couldnt be quantified because there were no serving sizes listed.) Please e-mail me if you see mistakes (cheaphealthygood@gmail.com).

3) Substitutions (canned tomatoes instead of fresh, etc.) are given in a number of dishes where it wouldnt affect the taste too much (i.e. they’re not a main ingredient). I know fresh foods will almost always be more flavorsome than canned/dried, but sometimes they can be switched without crazy damage.

Bonus: after the initial 20 dishes, there are nine more that only require one or two extra ingredients. If you have ‘em on hand, give ‘em a shot.

SPREADS AND SNACKS

All Recipes: Roasted Garlic
79 calories and 2.9 g fat per serving

All Recipes: White Bean Spread with Garlic and Rosemary
Use dried rosemary and reduce the quantity by 1/3rd.
48 calories and 1.8 g fat per serving

Cheap Healthy Good: Roasted Chickpeas
135 calories and 4.3 g fat per serving


BEANS AND RICE

A Year of Crockpotting: Crockpot Beans and Rice

All Recipes: American-Style Red Beans and Rice
517 calories and 5.1 g fat per serving

All Recipes: Black Beans and Rice
140 calories and 0.9 g fat per serving

All Recipes: Vegetarian Refried Beans
Sub in diced tomatoes for fresh.
159 calories and 3.1 g fat per serving

Eating Well: Easy Black Beans
117 calories and 1 g fat per serving

Food Network: Refried Beans
166 calories and 3 g fat per serving


SOUPS AND CHILIS

All Recipes: Fantastic Black Bean Chili
Leave out ground turkey and sub in another can of your favorite bean.

All Recipes: Garbanzo Tomato Pasta Soup
323 calories and 6.1 g fat per serving

Boston Globe: Pasta e Ceci
Sub 1/3 teaspoon dried rosemary for fresh.
504 calories and 18.6 g fat per serving

Cook Almost Anything: Roasted Garlic-Onion Soup
Use dried herbs for fresh ones and skip the parsley.

The Peppertree: Tomato-Rice Soup with Roasted Garlic and Navy Beans

What Geeks Eat: Black Bean Soup
Many black bean soups use bacon, ham, carrots, and celery as flavorings. If you have em in the fridge, go nuts.


PASTA, RICE AND COUSCOUS

All Recipes: Pasta and Beans
Sub in diced tomatoes for fresh.
284 calories and 6.6 g fat per serving

Cookbook Catchall: Linguine with Garlic and Olive Oil (Aglio e Olio)
Much of the olive oil will pool at the bottom of the dish, so the fat and calorie content are estimated a bit high.
587 calories and 19.7 g fat per serving

Epicurious: Curried Couscous
Leave out the mint leaves and raisins.
219 calories and 5 g fat per serving

Epicurious: Curried Rice
224 calories and 5.5 g fat per serving

FatFree.com: Garlic Tomato Couscous
Use 1/2 cup canned diced tomatoes instead of fresh.
115 calories and 0.2 g fat per serving


EXTRA SPECIAL BONUS DISHES
Though they require one or two more inexpensive ingredients, these dishes can be just as healthy, fast, and easy as the pure pantry meals listed above. The additional ingredient is listed after each name.

Book of Yum: All Purpose Pasta Sauce
Needs carrots.

Cooking Light: Cumin Curried Hummus
Needs lemon juice.
82 calories and 2.6 g fat per serving

Food Network: Pasta e Fagioli
Needs carrots and celery.

Orangette: Mujadara
Needs lentils.
259 calories and 11.2 g fat per serving

Recipe Zaar: Quick and Easy Garbanzo Bean and Tomato Pasta
Needs sugar and parmesan.
393 calories and 3.9 g fat per serving

Sara Moulton: Orecchiette (er, Macaroni) with Broccoli and Chickpeas
Needs broccoli.
324 calories and 7.8 g fat per serving

Serious Eats: Swiss Chard with Tomatoes and Chickpeas
Needs Swiss chard. Also, lots of leafy greens can be sauteed with olive oil, garlic, and red pepper flakes for a quick and nutritious bargain meal. This is just one suggestion.
276 calories and 13.1 g fat per serving

Simply Recipes: Easy Black Beans and Rice
Needs bell peppers.
249 calories and 3.1 g fat per serving

Smitten Kitchen: Stewed Tomatoes and Lentils
Needs lentils and carrots.

And that just about wraps it up. Readers, if you have any suggestions for easy, healthy pantry meals, Id love to hear em. Thanks!

(Photo courtesy of Closets Plus Metro.)

Every Saturday, we post a piece from the CHG archives. This one comes from April 2010.

Despite the snow that fell in Syracuse yesterday, spring is pretty much upon us. And along with the warming sun and astronomical pollen count comes that earliest of vegetable bloomers, asparagus.

I don’t know about you guys, but during April and May, I buy as much asparagus as humanly possible. (Perhaps an exaggeration, but you catch my drift.) Whats more, I’m always looking for different ways to prepare it. Because I loves me some roasted shoots, but after awhile, you know – variety, spice of life – all that jazz.

This may be coming a week or two early in some areas, but this compilation of 81 asparagus recipes should keep you in the culinary clear until next year. FYI, the criteria for each chosen dish were as follows:

• It had to include inexpensive, easy-to-find ingredients.
• It had to be healthy according to how we usually do it on this blog. Meaning: mostly made up of whole food ingredients, lower in fat and calories, high in vitamins in minerals, etc.
• If it came from an aggregate recipe site (Cooking Light, All Recipes, etc.), it had to have had a high approval rating from reviewers. If it came from a food blog, I just trust it. We’re trustworthy people, see.
• No Cream of Anything soup or mayonnaise. Because I hate them.

So, without further ado, here you go. If you have any other suggestions, or great recipes from your own blog, feel free to add ‘em in the comment section.


BREAKFAST

CHG: Asparagus, Mushroom and Parmesan Frittata: Basements and Breakfast

CHG: Roasted Asparagus with Poached Egg & Parmesan

Food Network: Asparagus, Canadian Bacon, and Cheese Frittata
Use egg whites for a lighter dish.

Kalyn’s Kitchen: Asparagus and Tomato Frittata with Havarti and Dill
Sub in a few egg whites and reduce the cheese for a lighter dish.

Kalyn’s Kitchen: Breakfast Casserole with Asparagus, Mushrooms, and Cheese
Sub in a few egg whites for a lighter dish.

Real Simple: Asparagus and Soft Eggs on Toast
Use four eggs and 1/3rd of the olive oil for a lighter meal

Real Simple: Asparagus Spinach Pancakes
Halve the oil (at least) and use a nonstick skillet.


MAINS – CARNIVORE

Eating Well: Chili-Rubbed Tilapia with Asparagus and Lemon

Eating Well: Wok-Seared Chicken Tenders with Asparagus and Pistachios

Everyday Food: Chicken and Asparagus Rolls

Everyday Food: Sauteed Chicken with Asparagus and Mushrooms

RecipeZaar: Thai Rice Noodles with Chicken and Asparagus

Simply Recipes: Flank Steak Stir Fry with Asparagus and Red Peppers


MAINS – VEGETARIAN

101 Cookbooks: Asparagus Stir-Fry

101 Cookbooks: In a Hurry Green Curry

All Recipes: Asparagus and Goat Cheese Quesadillas

All Recipes: Fresh Asparagus Risotto

Cooking Light: Chili-Glazed Tofu over Asparagus and Rice

Cooking Light: Lemon Risotto with Asparagus

Everyday Food: Grilled Pizzas with Asparagus and Sun-Dried Tomatoes
Use low-fat ricotta.

Everyday Food: Polenta Wedges with Asparagus and Mushrooms

FatFree Vegan Kitchen: Polenta with Lemony Asparagus and Chickpeas

RecipeZaar: Baked Asparagus Spinach Risotto


PASTA

CHG: Whole Wheat Pasta with Asparagus and Turkey Sausage

Cooking Light: Linguine with Asparagus, Parmesan, and Bacon

Cooking Light: Straw and Hay Alfredo with Roasted Asparagus

Eating Well: Creamy Asparagus Pasta

Everyday Food: Asparagus, Snap Pea, and Avocado Pasta

Everyday Food: Spaghetti with Shaved Asparagus

Real Simple: Pasta Salad with Asparagus and Lemon


SALADS - GRAINS

101 Cookbooks: Spring Tabbouleh
Reduce walnuts for a lighter dish.

101 Cookbooks: Ten-Minute Tasty Asparagus and Brown Rice
Add the dressing only as needed for a lighter dish.

All Recipes: Asparagus Cashew Rice Pilaf

All Recipes: Asparagus, Feta, and Couscous Salad

RecipeZaar: Asparagus Pilaf Rice


SALADS - VEGGIE

101 Cookbooks: Asparagus Salad

CHG: Chlorophyll and Awesomeness Salad

Epicurious: Asparagus and Mushroom Salad with Shaved Parmesan

Epicurious: Asparagus Salad with Sweet Balsamic Vinegar

Epicurious: Roasted Asparagus Salad with Tangerine Dressing

Kalyn’s Kitchen: Salad with Asparagus, Cherry Tomatoes, Kalamata Olives, and Feta
Ooo … this looks good.

RecipeZaar: Strawberry Asparagus Salad


SIDES

CHG: Roasted Asparagus with Balsamic Browned Butter

CHG: Roasted Asparagus and Chickpeas

CHG: Steamed Asparagus

All Recipes: Asian Asparagus Salad with Pecans

All Recipes: Asparagus with Parmesan Crust

All Recipes: Baked Asparagus with Balsamic Butter Sauce

All Recipes: Cold Asparagus with Prosciutto and Lemon

All Recipes: Grilled Soy Sesame Asparagus

All Recipes: Orange Glazed Asparagus

All Recipes: Sauteed Garlic Asparagus

Cooking Light: Steamed Asparagus with Lemon-Garlic Gremolata

Cooking Light: Asparagus and Sun-Dried Tomato Vinaigrette

Cooking Light: Mustard-Sauced Asparagus with Chopped Egg

Cooking Light: Spicy Roasted Potatoes and Asparagus

Eating Well: Asparagus with Curry Butter

Epicurious: Asparagus, Peas, and Basil

Epicurious: Proscuitto-Wrapped Asparagus with Mint Dressing

Everyday Food: Broccoli, Asparagus, and Snap Peas in Parchment

Everyday Food: Sauteed Scallions, Mushrooms, and Asparagus

FatFree Vegan Kitchen: Wasabi Roasted Asparagus

Food Network/Emeril: Garlic Roasted Asparagus

Kalyn’s Kitchen: Slow-Roasted Asparagus

Real Simple: Honey Lime Asparagus with Goat Cheese

Real Simple: Pan Roasted New Potatoes with Asparagus

RecipeZaar: Feta Asparagus

RecipeZaar: Foil Baked Asparagus

RecipeZaar: Guilt-Free Guacamole (Asparagus)

RecipeZaar: Ginger Sesame Asparagus

RecipeZaar: Roasted Asparagus with Sage and Lemon Butter

RecipeZaar: Sauteed Asparagus with Red Peppers and Olives

RecipeZaar: Sugared Asparagus

RecipeZaar: Apricot-Glazed Roasted Asparagus

RecipeZaar: Asparagus with Thyme

RecipeZaar: Asparagus Provencal

Stephen Cooks: Grilled Asparagus a la Sutherland


SOUPS

All Recipes: Fresh Asparagus Soup

RecipeZaar: Asparagus Orzo Soup

Simply Recipes: Creamy Asparagus Soup
Reduce some of the cream for a lighter soup.

Yum Sugar: Easy Cream-less Asparagus Soup

And that’s it. Any good recipes you know about, sweet readers? Add ‘em in the comments

~~~

If you like this article, you might also find the following pretty useful:

• 156 Cheap, Healthy Recipes for Ten Common Leftover Herbs
• Cheap, Healthy Leafy Greens: 246 Recipes for Cabbage, Kale, Spinach, Swiss Chard, and Beyond
• Cheap, Healthy Salad Dressing: 102 Light Recipes

Here at Cheap Healthy Good, we usually reserve Wednesdays for long, academic posts in which the conclusions inevitably boil down to “eat more vegetables” and/or “do what’s best for you.” (The internet: where non-answers are the best answers.)

Today, we figured we’d try something a little different: a quiz. It’s designed to determine whether you should start, continue, or stop reading this blog. In a way, it’s kind of like asking, “How good are you at applying all this stuff?” or "Kale is awesome, right?"

So, using a pencil and a piece of paper, record your answers as you go along (or, you know, just remember them). At the end of the post, evaluate yourself using the provided key.

Have fun and good luck.

1. You have five dollars to feed yourself for two days. You buy:

• A) Bananas, carrots, sweet potatoes, beans, peanut butter, bread, and a dozen eggs. What? You had coupons.
• B) Two boxes of pasta, a jar of decent sauce, and a bag of salad. Breakfast is gonna be weird, but you’ll get by.
• C) Five junior cheeseburgers off the $1 menu. Then, you load up on ketchup and salt when your cashier is distracted by the senior bus tour.
• D) The latest issue of Maxim. Hopefully, it will keep you so distracted you won’t need to eat.

 2. It’s Friday night after work. In your fridge are two eggs, half a jar of salsa, and a hunk of bread. What’s your reaction?

• A) Time for Shaksouka! With herbs from my victory garden, of course.
• B) Scrambled eggs with salsa and toast. Not too shabby, sports fans.
• C) “Hello, is this Kam Sing? … Yes, I’d like a pint of Pork Chow Fun … yes, a pint … of Pork Chow Fun … Pork Chow Fun … a pint … one pint … Pork Chow Fun … No. Pork Chow Fun … one pint … Pork Cho- … Fried Rice is fine. Thanks.”
• D) What’s an “egg”?

3. Your favorite food publication is:

• A) Saveur. So beautiful. So erudite. You want to make crazy tantric Sting love to it.
• B) Cook’s Illustrated. So practical. So methodical. You want to spoon and make it a mix tape.
• C) Every Day with Rachael Ray. So colorful. So fun. You want to give it a friendly high five and a girly, non-boob-touching hug.
• D) Highlights Magazine. So Gallant. So Goofus. You want to learn math and simple decision-making skills from it.

4. Your favorite food is:

• A) Tout plat favorisée par des paysans français. Ils sont les meilleurs, cest exact?
• B) Turkey Chili. It’s delicious, surprisingly filling, and uses all the odds and ends lying around your rigerator.
• C) Kraft Macaroni and Cheese. If you use skim milk and halve the butter, it’s not so bad. Plus, it comes in Shrek shapes! I can eat that damn cat!
• D) Cigarettes. Mmm … tabacco-y.

5. Given five bucks and a choice of chocolate bar, you’d buy:

• A) Theo. It’s free trade organic cage free humanely raised Omega-3 other words.
• B) Lindt’s. Delicious, a little upscale. A real treat.
• C) Hershey’s. IT’S ALL YOU KNOW.
• D) A 40 of malt liquor with an M&M accidentally dropped in the bottle.

6. Your favorite Food Network show is:

• A) Baoot Contessa. You would kidnap Ina Garten and keep her in your basement if you were sure it wouldn’t upset Jeffrey.
• B) Everday Italian. Giada knows what she’s doing. Also? Claw hand.
• C) Quick Fix Meals. You don’t necessarily like it, but it’s tough to break from Robin Millers uncomfortably intense stare.
• D) Down Home with the Neelys. HAHAHAHAHAHA, PAT, AH LUUUUUUUV YOU BABY, AND NOW WE’RE GONNA MAKE SOME ITALIAN BARBECUE, RIGHT BABY? IT’S REGULAR BARBECUE, BUT WITH A BASIL LEAF. HAHAHA, BABY? (*Pat shoots self in face*)

7. Your definition of healthy food is:

• A) Organic, whole foods bought from local vendors and/or free trade organizations, prepared simply with a little oil. Julienned if possible, just because you like the word.
• B) Anything that will eventually decompose.
• C) Diet Coke and Weight Watchers Amaretto Cheesecake Yogurt.
• D) Moonshine without too much dirt.

8. The biggest problem with the American food system is:

• A) Not enough fennel.
• B) Too many chemicals. Useless government regulations and regulators. Unchecked corporations. Food deserts. False nutritional claims. Marketing junk to kids. … Wow, this is depressing.
• C) Um … well, Hot Pockets are kind of gross.
• D) Not enough heroin.

9. Quick! Make up a haiku about food!

• A) Pastured, grass-fed cattle / Mooing gently on the plain / Tomorrow’s sirloin.
• B) Though I loathe salad / I know it must be consumed / For good aorta.
• C) Long Island Iced Tea / has iced tea in it so it / has to be good, right?
• D) Beans. Beans. They make you / smart. The more you eat. The more / you … uh … umm … like art.

10. Your favorite food book is:

• A) Anything by Michael Pollan. In fact? Yesterday, you snuck into his office at UC Berkeley, stole his diary, and were startled to discover it reads exactly like the script for Taxi Driver.
• B) Kitchen Confidential. It inspired you to quit your job, start washing dishes for Babbo, and buy a Ramones box set.
• C) Cloudy With a Chance of Meatballs. They’re meatballs! But they’re also rain! From the sky! Yay!
• D) Me no read book. Me eat book. Book good. Book have fiber. Book make butt feel good.

KEY

If you answered mostly A, you should start your own food and frugality blog. Your favorite activities include calculating unit costs and taking landscape photographs of the Whole Foods bulk section. Your coupon organizational skills would put Encyclopedia Britannica to shame. It’s entirely possible you spent your formative years hidden in a cupboard in America’s Test Kitchen. You are most likely a chef, a mother of ten working off a $13/week budget, or Christopher Kimball.

If you answered mostly B, you should continue reading Cheap Healthy Good. While you enjoy a fulfilling life packed with engaging activities, you occasionally spend an hour contemplating the financial and flavor advantages of cremini over button mushrooms. Your worst enemies are jarred garlic, bottled water, and late-era Paula Deen (though you would still like to visit her at Christmas). You have used your food savings to pay your mortgage. You are most likely a single person in an urban area, a married person in a rural or suburban area, Johnny Depp, or my friend M.

If you answered mostly C, you should start reading Cheap Healthy Good. When it comes to feeding yourself, you have the best of intentions, but they’re often usurped by insatiable cravings for Lunchables. In a mental smackdown between convenience and frugality/health, the former leaves the latter naked and bleeding in a sewer grate. You are most likely a college intern, somebody on Glee, or my brother.

If you answered mostly D, you are obviously in the wrong place. It’s entirely possible you were searching for Cheap Healthy Dudes or Keep Wealthy Moods or something similar. You are most likely a poor speller, a third grader, or a tad unsavory.

Thats it, sweet readers. Thanks for playing, and stick around for Wheel of Fortune!

~~~

If you enjoyed this post, you might also dig:

• 2 Oatmeal Recipes: 1 Sweet, 1 Savory (Plus, a Quiz!)
• Brunch Clafouti: The Pop Quiz
• The SATs of Cranberry Zinger Muffins

(Photo from DK Presents.)

When it comes to cooking, theres no doubt about it: time is the chief obstacle to getting started. If you’re pressed for it, whipping up a three-course meal can seem as overwhelming as running a marathon in a bunny suit.

That’s why it pays to know some tricks. Some cheap tricks. Specifically, ten cheap tricks. (Note: not including this Cheap Trick, though they are also quite enjoyable.)

Some might find the following time-savers, like, “Oh, duh. I was born knowing this information. Get a job!” Others may be all like, “Oh, duh. I never thought of this. This is the most informative literature I’ve ever read, and that includes the ‘You’re a Woman Now’ pamphlet I got from my gym teachers in sixth grade.” Either way, they’re my story, and I’m sticking to em.

Readers, what did I miss? What are your easy shortcuts? Add ‘em in the comment section.

1) Wash fruit and veggies as soon as you get home from the supermarket.
It takes ten minutes and you can pick freely from your stash for the rest of the week. Don’t forget to dry the food completely, and include a paper towel in your storage vessel, perably lining the insides. This should extend the life of your produce by a few days, at least. And hey - if you want to chop, slice, or dice to prep for future dinners at the same time, more power to you.

2) Read the recipe (at least twice) beforehand.
Who here has been gotten all psyched up to make a delicious dinner at 6pm, only to find Step #4 takes two hours? (*raises hand*) Or that you’ve forgotten the tomatoes? (*raises both hands*) Or that you have no idea how to braise? (*raises both hands and foot*) Scanning the instructions can save you infinite failed meals, plus a few bucks on last-minute emergency purchases.

3) Set out all your ingredients before you begin to cook.
Not only does it make reaching for stuff much simpler, but it ensures you have all the ingredients on hand. If you want to measure and chop as well, go crazy. Chefs and Frenchy types call this “mise en place,” and it streamlines the whole cooking process. Pretty prep bowls (a la Alton Brown) can make it look professional, too.

4) Take care of long-cooking items (rice, roasted veggies) first.
When I first began cooking, one of my biggest problems was timing every dish so they finished together. The chicken was ready 15 minutes before the broccoli, and the rice wouldn’t be good to go for another half-hour. Nowadays, I take a minute or two to think of cooking intervals: What will take the longest? What can be prepared relatively quickly? Then, I get going on the food that requires the many-est roasting/braising/steaming minutes. Dinner doesn’t always time out perfectly, but at least we’re not eating in installments anymore.

5) Learn how to chop an onion.
Onions are the basis for … every dish, ever. In history. Seriously. I can’t think of an ingredient I use more frequently. And in the olden days, dicing one would cost me ten minutes and two Kleenex. Mincing one? Fuggedaboudit. Now that I know the correct technique, it takes less than 60 seconds. I’m much happier. So are my sinuses.

6) Do dishes as you go along.
Let’s face it: if recipes listed “Dish Washing Time” along with “Cooking Time” and “Prep Time,” they would practically double in duration. (30-Minute Meals – ha!) And for those of us without dishwashers, scrubbing plates, pots, and forks can take all the fun out of cooking. However: if you clean as you go along, you’ll reduce back-end soaping tremendously. (Maybe entirely, even.) And then your night can be your own again. (For Lost, presumably. Did you SEE last night? Husband-Elect has been in the fetal position ever since.)

7) Fear not the eyeball.
We’re using the Rachael Ray-approved definition of “eyeball” here, meaning: approximating ingredient measurements based on what they look like in your hand, rather than precise recipe quantities. As you cook more frequently, you’ll get a feeling for how much chili powder or olive you need. Even better, you’ll be better able to customize to your tastes. Of course, if you’d rather go by specifics…

8) Memorize measurements.
How many teaspoons are in a 1/4 cup? (Twelve.) How many cups are in a quart? (Four.) When a recipe calls for 2/3rd cup of flour, but you’re only making half a batch, how many tablespoons do you need? (A little less than six.) Knowing simple measurements by heart will make the scaling process go much faster. If this seems like too much to commit to memory…

9) Keep a calculator in the kitchen.
It could come in useful for a bunch o’ other things, anyway: estimating grocery bills, projecting portions, showing your roommates how much they owe you in back rent, etc.

10) Have a super-basic erence cookbook at the ready.
Whether it’s Betty Crocker or Better Homes and Gardens, owning a How To tome is invaluable. A good one will give you technique tutorials, cooking times and temperatures, measurements, substitutes, and plenty of pictures. And when you’re stuck, a quick flip-through will solve just about any problem.

BONUS
Get a garbage bowl.
Rachael Ray was right on this one, too; during your prep period, keep a large bowl at your side for scraps and garbage. It cuts down hugely on trips to the trash bin, plus a lot of leaning over. Great for people with bad backs and/or finite patience.

And that’s a wrap. Readers, the comment section awaits. Let’s compile the world’s greatest shortcut thread.

~~~

If you like this post, these might also delight you:

• Cheap Healthy Master Recipes: Eight Versatile Dishes Entirely Adaptable to Your Tastes
• Frugal Food Hacks: 10 Tricks to Simplifying Online Recipe Searches
• Overcoming Your Cooking Obstacles

A few weeks ago, I was having dinner with a friend who works with computers. After our fries were finished, we started talking about his job. “Here’s the thing,” he said, “and I think it happens with a lot of different occupations. When you work with clients, they want your work to be quick, cheap, and thorough. And you kind of have to tell them to pick two.”

“Why can’t they expect all three?” I wondered.

He phrased his response caully. “Well, you have other clients who demand your time. And competition is always pretty fierce.” He sipped his Guinness. “And it’s kind of the natural order of things, you know?”

“Explain.”

“Um, well. Think of it like this: If they want it done fast and cheap, the standard of work isn’t going to be very high. If they want it done fast and right, they’re going to have to fork over money for the extra manpower. And if they want it done cheap and right, it’s gonna take awhile.”

"Like a triangle."

"Yep."

“So getting all three is impossible?”

He shook his head. “Nope. You can get a little of everything if you’re willing to compromise. It’s kind of that sweet spot in the middle.”

“But getting people to compromise is tough.”

“Always.”

I nodded. The triangle idea made sense in a work context. And, when I though about it, it started to make sense in other contexts, too. “You know, it’s kind of like finding a New York apartment, except the parameters change a little.”

“Okay." More Guinness. "Go on."

“If you want a place that’s cheap and in a great neighborhood, it’s going to be a rat-infested hellhole.”

“Like your old place.”

“Right,” I continued. “And let’s say you have kids, and you want a place that’s cheap and nice. It’s going to be a gabillion miles from any subway stop. That’s why all our friends end up in Jersey.”

He finished my thought: "And you have to be making Derek Jeter-caliber money to live in a nice place in a good neighborhood."

"Right. Jeez. That guy."


Later that night, I tried to apply the idea to Cheap Healthy Good. And it got harder. Because heres the thing:

• People say you can buy cheap and healthy food, but it wont taste any good.
• People say you can buy delicious, healthy food, but it will cost a bagillion dollars.
• People say you can buy cheap, delicious food, but it will give you ten successive heart attacks.

I disagree with all of those conclusions. Like my friend, I believe that compromise is key to maintaining balance between the cheap, the healthy, and the good. I believe this is possible:



Paying a little more will get you healthier, scrumptious-ier food. Adding a little butter wont cost you much, and will keep food from tasting like lawn scraps. And actually preparing it yourself – not a ten-course State dinner, but yknow, a casserole – will cost less and give you a good chance of making it into your 80s.

(Of course, adding "time" or "effort" into the equation would be a logical extrapolation of this theory, but it turns the 2D drawing into a much-harder-to-understand 3D pyramid, which would simultaneously blow my mind and tax my pitifully scanty knowledge of graphic design to its breaking point, so well ignore it for now and get back to ruminating.)

So there you have it. The CHG Triangle of Compromise. Its exists to remind us of three things:

• We need not engage in extreme, black-and-white thinking when it comes to eating inexpensively, healthfully, and well.
• Compromise is the key to eating inexpensively, healthfully, and well.
• I am bad at Photoshop.

Readers, what think you? If you have any geometrically-based theories, Id love to hear em.

~~~

Like this? Youll love:

• Fear Itself
• Musings of a Healthy Cooking Teacher
• Trading Butter for All the Broccoli in China: Getting Healthy Takes Practice

Cooking at home is a stellar way to drop weight and save money at the same time. Consequently, there are a few basic recipes every frugal, healthy eater should have in her repertoire; recipes that are cheap, simple to make, and easily tailored to fit specific tastes. Recipes like (coincidentally): chili, salsa, frittatas, dip, soup, and all kinds of pasta, bean, and grain salads.

What follows, then, are master recipes for those eight dishes. We give you the ratios and cooking instructions, you provide the ingredients. What you should know about them:

• I made all of em up, based on experience. If there are problems with the directions, it’s totally my fault (and please let me know). If there are issues with the ingredients, er, remember: experimenting is fun!
• Try to match flavors you think will go well together, like tomato/basil, olives/feta, or lime/cilantro.
• Try to avoid flavors that might bomb together, like capers/cucumbers, parmesan/apple cider vinegar, or broccoli/olives.
• Cost and nutritional calculations will vary based on individual tastes, so add what’s best for you.
• This doesn’t include Amy Dacyczyn’s universal casserole recipe, because I’ve never attempted it myself. However, many zillions of other cooks swear by it, and the directions can be found in this Simple Dollar post.

Before we get to the festivities, do you have any favorite master recipes? Post ‘em in the comment section!

Grain Salad
1 cup whole grain, uncooked
3 tablespoons extra virgin olive oil
2 tablespoons white wine vinegar or citrus juice
1 cup fresh vegetables, chopped small
2 or 3 scallions, thinly sliced
2 or 3 tablespoons fresh leafy herbs, chopped
Kosher salt and freshly ground black pepper
1/8 to 1/4 cup chopped add-ons.

Cook grain as directed. Drain (if necessary) and spread on a pan or cutting board to cool. In a medium bowl, whisk olive oil and vinegar/citrus together. Add cooked grain, chopped veggies, and scallions. Stir to combine. Add herbs. Salt and pepper to taste. Stir again. Top with add-ons.

Grain suggestions: quinoa, barley, bulgur wheat, etc.
Fresh veggie suggestions: tomato, avocado, corn, etc.
Fresh herb suggestions: parsley, basil, cilantro, tarragon, etc.
Add-on suggestions: dried fruit, chopped nuts, crumbled cheese, etc.

~~~

Frittata
6 large egg whites
1 large egg
Kosher salt and freshly ground black pepper
1/3 cup any grated cheese
2 teaspoons olive oil, divided
1/2 to 3/4 cup veggies, chopped
1/2 to 3/4 cup diced onion

In a small bowl, whisk eggs and cheese together with a little salt and pepper. In an oven-safe medium pan, saute vegetables (except onion) in 1 teaspoon olive oil. When tender, remove from pan. Add remaining 1 teaspoon olive oil. Saute onions until a little soft and translucent. Spread onions out in pan. Add egg mixture. Let set, about 3 or 4 minutes, or until the sides start to firm up a bit. Sprinkle veggie mixture evenly over top. Broil 2 or 3 minutes until risen and slightly browned. Remove pan from oven and immediately remove frittata from pan. Serve.

Fresh veggie suggestions: mushrooms, spinach, asparagus, etc.
NOTE: if using pre-cooked veggies (roasted red peppers, artichoke hearts, etc.), skip the sauté part and just arrange them on top of frittata before it hits the broiler
NOTE #2: you can sprinkle the cheese on top (after the vegetables) before placing the pan in the broiler if you wish.

~~~

Turkey & Bean Chili
1 tablespoon olive oil
1 large onion, chopped
2 cloves garlic, minced
1 pound ground turkey
2 cans (14-oz) beans, drained and rinsed
1 or 2 cans (14-oz) diced tomatoes, undrained
2 tablespoons chili powder
1/2 tablespoon cumin
Cayenne pepper to taste
Kosher salt and freshly ground black pepper

In a large pot or Dutch oven, heat oil over medium-high heat. Add onion and sauté until a little soft and translucent, about 4 or 5 minutes. Add garlic and sauté until fragrant, 30 to 60 seconds. Add turkey and saute until browned. Add beans, tomatoes, chili powder, cumin, cayenne, and salt and pepper to taste. Drop heat to medium low, and simmer until desired consistency, at least 30 minutes. Serve with desired toppings.

Bean suggestions: black, pinto, kidney, white
Optional bulk items: corn, pumpkin puree, sautéed bell peppers
Optional flavorings: beer, 1 teaspoon cocoa powder, diced chipotle in adobo
Optional toppings: cilantro, low-fat sour cream, diced red onion, shredded cheese

~~~

Bean Salad
2 cans (14.5-oz) beans, rinsed and drained
1 cup mixed crunchy vegetables, chopped small
2 scallions, thinly sliced
2 tablespoons vinegar
3 tablespoons extra virgin olive oil
Kosher salt and freshly ground black pepper
1 or 2 tablespoons fresh herbs, chopped
1/4 to 1/2 cup fun add-ons

In a medium bowl, whisk vinegar and olive oil together. Add beans, vegetables, and scallions. Stir well. Add herbs. Salt and pepper to taste. Stir again. Top with add-ons. Serve at room temperature or cold.

Bean suggestions: chickpeas, black beans, cannelini beans, etc.
Crunchy vegetable suggestions: corn, bell pepper, red onion, celery, cucumber, etc.
Vinegar suggestions: white wine vinegar, apple cider vinegar, etc.
Fresh herb suggestions: cilantro, parsley, rosemary, basil, etc.
Add-on suggestions: feta cheese, olives, etc.

~~~

Pureed Vegetable Soup
1 tablespoon olive oil
1 medium onion, chopped
1 or 2 cloves garlic, minced
3 or 4 cups chicken or vegetable stock
2 pounds root vegetables or winter squash, chopped into 1-inch pieces
Kosher salt and freshly ground black pepper

In a large pot or Dutch oven, heat olive oil over medium-high heat. Add onions. Saute 4 or 5 minutes, until soft and a little translucent. Add garlic. Saute until fragrant, 30 to 60 seconds. Add stock and vegetables. Bring to a boil, turn heat to medium-low, and simmer until vegetables are tender. Once tender, puree soup with an immersion or regular blender until smooth. Salt and pepper to taste. If it’s a little too watery, let cook for another few minutes so liquid can reduce.

Root vegetable suggestions: potatoes, butternut squash, turnips, carrots, etc.
Optional seasonings: curry powder, brown sugar, nutmeg, etc.
Optional toppings: drizzle of olive oil, drizzle heavy cream, cilantro, etc.
NOTE: Alternately, you can roast the veggies in a 400°F oven until tender, add them to the boiling stock, and simmer for 20 minutes.

~~~

Salsa
8-16 ounces tomatoes, chopped small
6-8 ounces bulk veggie, legume, or both mixed together (optional)
1 jalapeno, seeded and minced
1/4 to 1/2 cup any onion, diced small
1/4 cup cilantro, chopped
1 or 2 tablespoons lime juice
Kosher salt and freshly ground black pepper

Mix all ingredients in a medium bowl. Salt and pepper to taste.

Bulk veggie/legume suggestions: corn, bell peppers, tomatillos, avocados, black beans
Onion suggestions: shallots, yellow onion, red onion

~~~

Bean Dip
1 can beans, drained and rinsed
1 small clove garlic
2 tablespoons olive oil, divided
2 tablespoons fat-free chicken broth, divided
Salt and pepper to taste

Combine beans, garlic, 1 tablespoon olive oil and 1 tablespoon broth in a food processor. Puree, adding additional olive oil and chicken broth as needed, until you reach the consistency you like. Salt and pepper to taste.

Bean suggestions: chickpeas, cannellinis, pinto beans, etc.
Optional flavorings: lemon juice, cayenne pepper, tahini, cumin, curry, wilted spinach, roasted red peppers, cilantro, balsamic vinegar

~~~

Mayo-less Pasta Salad
1 lb medium-sized pasta, uncooked
3 or 4 cups assorted vegetables, chopped
1/4 olive oil
2 tablespoons vinegar or citrus juice
1/4 to 1/3 cup parsley, cilantro, or basil, chopped
Kosher salt and freshly ground black pepper
1/2 cup add-ons

Cook pasta in boiling salted water until al dente. Drain and immediately rinse with cold water to stop the cooking process. Set aside. In a large bowl, whisk olive oil and vinegar/juice together. Add pasta and veggies. Stir to combine. Add herbs. Salt and pepper to taste. Stir again. Top with add-ons.

Pasta suggestions: penne, rotini, farfalle, wagon wheels, etc.
Veggie suggestions: bell peppers, cucumbers, cherry tomatoes, scallions, etc.
Vinegar suggestions: white wine, balsamic, red wine, etc.
Add-on suggestions: olives, crumbled cheese, pine nuts, capers, etc.
Optional seasonings: red pepper flakes

And that’s a wrap. What about you, sweet readers? Do you have any master recipes to share? We’d love to hear, and the comment section is open.

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One of my favorite things about shopping at a farmers market – if talking about this with snow in the forecast and sprouting onions lingering in the greenmarket bins – is the adventure of it. Yes, I sound bananas, but hear me out. I dont shop at the farmers market with an unlimited budget. So every week – in season, I mean, and can it please hurry up in coming – I buy whats cheap. Thats often not one of the three vegetables I learned to cook growing up. So I buy things and learn how to cook them. And there are some crazy things at the farmers market. (Love you, three-foot-long green beans!)

From Erin.kkr

So I guess it makes sense that the main appeal of a CSA to me is the challenge. A box of mystery vegetables every week? Bring it on!

But there are plenty of other reasons to take your relationship with local vegetables to the next level, and maybe some reasons not to. But before we get to that...

What Is a CSA?

CSA stands for Community Supported Agriculture. When you join a CSA, you purchase a “share” of a farms output. You pay up front for the season, usually June to October or so, and then every week of the season you pick up a boxful of vegetables. Whatevers fresh and bountiful that week? Thats what you take home.

CSAs are generally just vegetables, but some include fruit. Others allow you to add on a fruit, dairy, egg, or even honey share.

Why Join a CSA?

Lots of reasons!

Oh, you want to know what they are? Ill throw it over to Just Food, an awesome NYC organization that works to connect city residents to local farms.

Buy Local
Your support helps small local farms stay afloat.
Connect with the food you eat by meeting your farmers and exploring the farms.

Eat Well
Buy the freshest food for your family.
Explore new foods and learn to cook with them.
Find out that beet greens aren’t just good for you, they’re tasty too!

Be Healthy
Eat more fresh vegetables and fruit.
Share healthy eating habits with your kids. Expose them early to a variety of regional produce.

Protect the Environment
Support farmers who take care of their land by growing food in ways that take care of the soil.
Cut down on the number of miles your food travels from the farm to your plate.

Thanks, Just Food! But then, on the other hand...

Why Might a CSA Not Be Your Best Choice?

CSAs arent for everyone. First of all, they include some financial risk. You dont pay per pound of produce, but rather invest in the farm at the beginning of the season. If the farm has an awesome summer, you get an overflowing crisper drawer. But if weather doesnt go right, or pests are a problem, you share the burden of the farms meager year.

From Bill.Roehl

What if, one week, you come home with a CSA box with four bunches of kale and an onion. Can you work with that? CSAs are awesome for adventurous cooks. Maybe not so much for families with picky eaters? Spring brings piles and piles of lettuce; a week in fall may yield nothing but potatoes. You can supplement your haul with greenmarket (or supermarket) buys, but that can get pricey. If trying out new (or strange) vegetables wont be fun, or at least pleasant, you might want to stick to keeping your own shopping list.

Do you have friends or neighbors who might be willing to take excess veggies off your hands? Cause you might end up with a lot of kale.

How to Find a CSA

Okay, youve weighed the pros and cons, and youre up for a summer adventure. You want to get to know your farmer. Youre ready to take on a small share of his or her financial risk. Now what?

Head over to Local Harvest and do a search by zip code or state. Read about the options in your area. Compare prices, pick-up times, requirements for helping at distribution or (and I will be jealous) on the farm. Some CSAs will even tell you what was in last years shares. Past performance is no guarantee of future etc etc, but heres 2010 for my nearby Inwood CSA. (Blast them and their Thursday afternoon distribution!)

Readers, are any of you CSA members? Do you love teaming up with a farmer, or do you get overwhelmed with corn (or lack thereof)?

(If anyone joins a CSA this summer, just let me know if you have more kale than you can use.)

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Every Saturday, we post a piece from the CHG archives. This one is from January 2009.

A few weeks ago, we posed a question to CHG readers, asking what kind of posts y’all would like to see more of in 2009. Overwhelmingly, the response was: easy, one-dish meals that make excellent leftovers, posted alongside gratuitously good-looking pictures of George Clooney. (I may have added that last part.)

It was a challenge, but I think we may have come up with a few ideas, thus fulfilling your wildest frugal foodie dreams. (We’re also very modest.)

It’s a big internet out there, and there are several billion interpretations of “one-dish meal,” so our first step was narrowing the field. Here were our initial criteria: