An Open Letter to My Neighbor With the Car Alarm. Plus, Tomato and Bread Soup with Rosemary.

Dear Sir or Madam,

I do not know your identity. You may be a candystriping Girl Scout, or a grandmother who volunteers 20 hours a week at the Red Cross. You may work to save endangered species, and your dedication to social equity and human rights might make Mother Theresa look like Jeffrey Dahmer on a bad hair day. You may be kind to children, fair to animals, and a patron saint to environmental causes the world over.

I do know that you have a car alarm, and that it's gone off twice in the last week, at 3am, for 30 minutes each time. And that makes me hate you.

What is it with car alarms? They seem like leftovers from the '80s, the pride of hyper-vigilant teens and twentysomethings with shiny new Iroc-Zs to protect, presumably from menacing threats like wind and rain. (I do not know what else sets off car alarms.) Yet, especially in the Tri-State area, they are as prominent as Applebees and lower back tattoos. Why they haven't been relegated to the dustbin of history, along with stonewashed jackets and Ratt posters, is beyond me.

In fact, I have it good on authority (meaning: my own delusion) that, throughout the course of automotive history, car alarms have deterred exactly two burglars. The first was Borden P. Titmouse, a hapless petty thief doomed by his particularly sensitive hearing and lack of arms below the elbow. The second was a cat who mistook a Chrysler for a hunk of steak. Cats are dumb, see.

The number of people awoken, annoyed, and otherwise driven apoplectic by car alarms, however, numbers in the millions. The billions, even. McDonald's would kill for that kind of demo.

Someday, I may be a mother. And if your car alarm wakes my child - who I presume will have spent the whole day alternately being adorable and vomiting into my open mouth, if Facebook is any indication – I will key it into oblivion, then pound the remaining atoms into a pretty purple paperweight. I don't care if you are the Chairperson of Greenpeace, the head of Habitat for Humanity, and the potential broker of peace in the Middle East combined. You will be upset. Neighboring cars will weep. Charlie Sheen will question my destructive tendencies.

In closing, no one wants to steal your Honda. For the love of god, turn off the alarm.

Love,
The rest of Brooklyn

Oh yeah – the food. About two years ago, we ran a Jamie Oliver recipe for Pappa al Pomodoro, or Tomato and Bread Soup. It was pretty simple, involving some roasted cherry tomatoes, a few handfuls of basil, and a partridge in a pear tree.

Well, brace yourself, Waldo, because this one is even easier, tastes just as lovely, and can be made (almost) entirely from ingredients sitting around your pantry. Except rosemary. You have to buy that. The fresh stuff is worth it.

But, mmmm. So good. Make it now! And don't buy a car alarm.

~~~

If this looks real purty, you’ll be like, “Yeah, y’all!” to these:

• Easy Tomato Sauce
• Grape and Feta Salad with Rosemary
• Tomato and Bread Soup

~~~

Tomato and Bread Soup with Rosemary
Serves 3
Inspired by Jamie Oliver.

Without cheese

 2 cloves of garlic, sliced thin
1 tablespoon fresh minced rosemary
1 tablespoon olive oil
Kosher salt and freshly ground black pepper
28 ounces whole canned tomatoes, undrained
1 1/2 cups chicken stock or broth (veggie broth for vegetarians)
About 1/3 large loaf Italian bread, chopped or torn into chunks:
Grated Parmesan, for serving

1) In a large pot or Dutch oven, heat1 tablespoon olive oil over medium heat. Add rosemary and garlic. Sauté 2 minutes. Add tomatoes and broth. Turn heat to high. While mixture is coming to a boil, break tomatoes up with a wooden spoon or good set of kitchen shears. Once it starts boiling, drop heat to a healthy, rolling simmer and cook 15 minutes, stirring occasionally.

2) Kill heat. Add bread. Gently stir so bread soaks, but doesn’t fall apart. Serve with Parmesan, if desired.

With cheese (avec frommage).

Approximate Calories, Fat, and Price Per Serving
183 calories, 5.9 g fat, 3.6 g fiber, 6.9 g protein, $1.05

Calculations
2 cloves of garlic, sliced thin: 9 calories, 0 g fat, 0.1 g fiber, 0.4 g protein $0.10
1 tablespoon fresh minced rosemary: 2 calories, 0.1 g fat, 0.2 g fiber, 0.1 g protein, $0.50
1 tablespoons olive oil: 119 calories, 13.5 g fat, 0 g fiber, 0 g protein, $0.10
Kosher salt and freshly ground black pepper: negligible calories, fat, fiber, and protein, $0.02
28 ounces canned tomatoes: 151 calories, 0.8 g fat, 7.9 g fiber, 7.3 g protein, $1.25
1 1/2 cups chicken stock or broth: 25 calories, 0 g fat, 0 g fiber, 4.9 g protein, $0.57
About 1/3 large loaf Italian bread, chopped or torn into chunks: 244 calories, 3.2 g fat, 2.4 g fiber, 7.9 g protein, $0.60
TOTAL: 550 calories, 17.6 g fat, 10.7 g fiber, 20.6 protein, $3.14
PER SERVING (TOTAL/3): 183 calories, 5.9 g fat, 3.6 g fiber, 6.9 g protein, $1.05

Saturday Throwback: Recession Chic, Party Planning, and Me

Every Saturday, we post a piece from our archives. This article, from one of Jaime's bi-weekly columns, comes from December 2008. It seemed like good timing, with the Oscars and all. (P.S. Go Toy Story!)

A few days ago, Gawker posted on how the headline “Party Like It’s 1929” needs to be retired. They easily found six examples from recent months, arguing – convincingly! – that the phrase has gone from clever to entirely overdone.

But maybe worse than that played-out headline is the played-out and downright troubling trend of “recession chic," a.k.a. richer folks playing poor, seemingly getting a kick out of making fiscal sacrifices. Because to the seriously cash-strapped, this can sometimes feel like a slap in the face .

In yesterday’s megalinks, Kris pointed out the latest offender, a New York Times Style Section piece chronicling a chi chi party planner’s quest to throw a shindig on a shoestring, for a mere $30 a head (which, naturally, was titled, “We’re Going to Party Like It’s 1929”).

$30 being my shoestring weekly budget, but I digress.

The problem is the idea that a $240 dinner party is a way of coping with the recession, as opposed to a luxury. And when you look at the writing of the piece, there’s some serious exotification going on. We see the chic party planner slumming it at K-Mart, or mingling with the unwashed hordes at a 99-cent store: “Politely nudging through the clogged aisles of the deep-discount emporium, the dapper Mr. Monn reminded me of a late-model Bentley stuck in rush hour on the B.Q.E.” Meaning that the other discount shoppers are what, exhaust-belching trucks and used cars?

There’s this novelty to “playing recession,” the Ooh, look how austere I’m being, but that wears off. Yes, the economic troubles are affecting everyone, and lifestyle change hurts no matter how it hits, but aside from ending up with an awfully condescending approach to cheap living, this article highlights a really trivial way to cut corners. And there are lots of people cutting a lot more deeply, way past 99-cent store Christmas ornaments and office paper snowflakes.

At Jezebel, they get things right:

I'm sure that Williams meant well, but the point is this: for many people across the country, a trip to the dollar store or Kmart isn't some amazing sociological experiment: it's everyday life. And to continue to publish crap like this shows, once again, that the Times, while reporting unemployment rates and layoffs on the front page, still doesn't quite get the plight of the average American when it comes to trends and styles. I suppose this simply speaks to a target demographic, which is understandable, but every "recession chic" article that goes up just reinforces the divide between those who feel that a $238.40 party is a steal and those who have to live on $238.40 on a weekly basis.

On a related note: this December, almost a year and a half at a new apartment, I’m getting my place in shape and inviting folks to my apartment. It’s not a dinner party, as chronicled in The Times, but aside from inviting guests to bring a bottle of booze, I’m on the look-out for ways to make a home inviting and a party fun, without going (even farther) into debt in the process.

Way #1 I’d diverge from the Times plan is not spending $80 on decorations. Way #2 might be shopping somewhere a little cheaper than grocery-delivery service Fresh Direct. Way #3 might be saving money (and my guests’ health) by baking my own cake, so that my main course wouldn’t have to be baked potatoes. The Prime Directive of frugal eating is, I believe, MAKE IT FROM SCRATCH, and yet, as an alternative to the hip, pricey, and honestly not-too-delish Magnolia Bakery cupcakes, the party guru... buys an angel food cake at Food Emporium? For $5? And that’s before the store-bought icing and coconut flakes...

Okay, I’d do just about everything differently, except for the dim lighting. (The brilliant folks at The Kitchn have come up with an alternative plan that stays super-cheap but drastically ratchets up the food.) But, maybe my priorities are in a different place. Maybe I would rather decorate with a string of Christmas lights and spend effort rather than cash to make good food. My disagreements with how the budget was allocated are not the heart of the problem.

But The New York Times is a newspaper, and it’s telling us that this is the way people are dealing with the recession... what do you think?

(Photo courtesy of A Different Voice.)

The Best Fried Rice Ever and Perfect Miso Soup

I've never really loved Chinese food. Thai, yes. Japanese, definitely. Chinese foods, not so much. I think I accredit this to the fast food chains and most Chinese eateries around Phoenix that I've been to. Again, not very many recently because I thought them icky and full of MSG type flavoring. Whatever the mystery sauce that goes into every single dish that you get at most Chinese food chains I found thick, salty and left a bad taste in my mouth. Not to mention everything seemed coated in oil and deep fried.

Sorry to all of you Panda Express lovers, my deepest apologies.  Reeeeally.



Anyhoo,  I have had a fried rice or two in the past that I thought was delicious. When I was lucky enough to come across an 'authentic' Chinese eatery in Chicago and one in Indiana some years back, I decided maybe Chinese food really was good. The vegetables were fresh and not over cooked and the flavors were just right IMHO. It's all about the garlic, ginger, vinegars and Tamari that make a good Chinese dish shine.

Oh, and let's not forget about the type and quality of the oil and Wok used to sear the veggies to crisp perfection. It drives me batty when people use 'EVOO' to cook everything with (I'm not mentioning any names errrhegghmm, Rachal Ray) 

It's important to use certain types of oils for stir frying and not others. 'We all know that certain oils are healthier than others, but your oil health goes beyond just the type. The health of your oil can be related to how you use it too.

Each type of oil has what is called a “smoke point.” The smoke point is the specific temperature at which the oil starts to break down…or in more technical terms, its molecular structure begins to change. These molecular changes result in changes in flavor, as well as changes in nutritional value…specifically, the nutritional value of the oil starts to degrade; changing what once may have been considered an especially healthy oil (such as Olive or Flaxseed which is rich in Omega-3s), into one that is unhealthy.The higher an oil’s smoke point, the higher the temperature the oil can withstand. As a result, each type of oil should be used for the cooking method that is most appropriate to its individual smoke point and heat tolerance.

 Brett Blumenthal - Sheer Balance




Continue reading for a helpful chart on Oils and their smoke points.........

Here is a quick guide that I hope you find helpful.

 Not only because it's awfully cute and convenient, but because it took me 2 hours to figure out how to get it onto my blog!   duh

Print this chart!

Continue reading for the recipes.....

       Perfect Miso Soup

Let's take a quick peek at the key ingredients. The good news is, there's only 4!

It's important to choose Organic when it comes to Miso . Although it comes in other forms,
miso is typically a  fermented soy product. As we know,
genetically manipulated soy ingredients are bad for your health and the environment.
  When soy beans are fermented, such as in miso, an array of beneficial bacteria are produced.
This is beneficial for improved digestion, enhanced
nutrition, reduction in hot flashes and aids in fighting or preventing cancer.

Miso is an excellent source of several vitamins and minerals including,
zinc, copper, vitamin K,  magnesium and B-12.

Sea vegetables may be a unique food source of the mineral iodine among other minerals.

Also, seaweed is an amazing source of bioavailable iron.  This means that seaweed is an

excellent source of iron and vitamin C. And since vitamin C acts to increase the bioavailability of plant iron, this combination in sea vegetables may offer a special benefit.

Really, the nutritional list of benefits from sea plants is truly amazing.

If you'd like to read more (I know most of you have stopped reading already)

go here.

There are tons of different types of seaweed and see kelp. Any should work.
There are even some pre sliced thinly perfect for Miso soup. I got these from the Chinese Cultural Center in Phoenix.
They are dirt cheap when you can get them at an Asian market. I bought a huge bag for just a couple of dollars.

Again, it's important to choose Organic when it comes to tofu, also a soy product.

It's a personal choice whether you choose, soft, semi-firm, firm or extra firm tofu.

I like semi-firm, it breaks up just a bit into the soup.

Traditionally, Miso soup is made with Dashi,  fish flavored granules. I chose to use a basic, home made vegetable stock since I felt the Miso was flavor enough for me,

and I had them in my freezer ready to go, more convenient.

I make a big batch of basic vegetable broth and pour it into muffin tins then freeze. Pop them into freezer storage bags and you can easily use them for soup, rice or whatever.
I wouldn't use chicken broth for Miso soup as it would taste more like Chicken Noodle Soup!

Voila, 1 cup broth ready to go.

To Make:

First, soak sea weed in warm water for 5-10 minutes. Chop. Use however much you'd like. A pinch or a small handful.
Simply heat 1cup vegetable broth over medium-high heat. Add chopped tofu. Cook for 3-4 minutes.

Place a spoonful of Miso (adjust amount to your taste.) in a small bowl. Using a ladle, pour some of the heated broth into the bowl and gently whisk to combine. Remove broth from heat. Ladle into individual bowls, add Miso and see weed.

*Do not cook Miso paste. Not only will it turn gritty but it will kill the live cultures! Poooor cultures.

Other awesome sites with Miso soup you might want to check out:

Teczape
101 Cookbooks
Steamy Kitchen

Also,

Make sure you come back in a few days! I have a very special recipe for you. I made it last night and it was A-mazing! My new most favorite dish EVER! Honestly, it was better than....... well it was spectacular!

Now for the Best Fried Rice Recipe Ever! Who's still with me???

(really, you can use any veggies you have on hand, fresh or frozen)

Recipe adapted from Eating Well

SERVES 4     TIME 20 MINUTES
INGREDIENTS


4 cups leftover cooked brown rice

4 eggs, lightly beaten

1 tablespoon canola oil

1 bunch asparagus spears, tough ends snapped off and stalks cut into 1-inch pieces

2 small red bell peppers, sliced thinly into 1-inch pieces

1 bunch scallions, white and green parts, cut into 1-inch pieces

2 cloves garlic, minced

2 tablespoons minced fresh ginger

2 to 3 tablespoons good-quality tamari or shoyu

3 tablespoons rice vinegar

2 teaspoons toasted sesame oil

1. In a large heavy-bottomed skillet or wok coated with cooking spray, cook the eggs over medium heat for just 1 minute, stirring, until just set. Transfer cooked eggs to a bowl.

2. Heat the canola oil over medium-high heat in the same skillet and add asparagus. Cook, stirring, for 2 minutes, then add bell pepper, scallions, garlic, and ginger. Cook vegetables, stirring constantly, until vegetables are just crisp-tender, about 2 minutes. Add cooked rice, Tamari, and vinegar and cook for about 1 minute, until the liquid has been absorbed. Gently fold in the cooked eggs. Remove from heat, stir in the sesame oil and hot sauce, if using, and serve immediately.

That's it! Easy Peasy One, Two, Threesie!

Cute story...
Jack and Nolan (my 6 and 4 year olds) were busy doing crafts while I was making dinner and doing this photo shoot. Yay for crafts! Nolan snuck up quietly while I was taking this picture and put a little punch out heart on the place mat and said "This will make your picture pretty mommy. It's a heart because I love you."  Awwwww, *sniff sniff       Picture time over, snuggle time on! ;)

Nolies heart picture

Top Ten Links of the Week: 2/18/11 - 2/24/11

Much like this season of American Idol, this week’s link roundup could be our strongest ever. Unlike this season of American Idol, J-Lo had very little to do with it. Well, she did do the html, so, y’know – credit where credit is due. (P.S. Have you ever seen someone who looks that good in high def? If that's what being from the block does to your skin, I'm moving to the Bronx.)

1) stonesoup: The Simplest Method for Menu Planning
Whoa. Ten ingredients. Four pantry items. Five days of dinners. Winner: Jules.

2) Money Saving Mom: Can You Buy Natural and Organic Foods on a Budget?
You know, I feel like we’ve seen this question a bazillion times before, but these clearly written, simple-to-employ strategies make this post worth a visit or ten. Seriously. Not kidding. It is awesome and for winners, much like the ocean. (30 Rock, holla!)

3) Huffington Post: The Politics of Food – How U.S. Farm Policy Impacts People Worldwide
A wonderful primer on U.S. farming subsidies, and how they affect agriculture and hunger on a global scale, from super chef and fellow Swede Marcus Samuelsson. Simply explained, urgently worded, very effective. Read and learn.

4) Food Politics: Why the White House is soft on Wal-Mart - afterthoughts
This is some hardcore lefty hippie reasoning with strong parental undertones (I don’t know what that means, either), and I love every minute of it. Corporate profits and the Let’s Move! agenda are at odds with each other, so MObama has to make some concessions for the greater good. How will it be moving forward? Only we can decide.

5) Money Saving Mom: How Living Abroad Taught Me to Simplify Life
Love this quick, insightful guest post on the profound and frequently lifelong benefits of travel. Perhaps the best part of getting out of your comfort zone is how it changes your behavior in your comfort zone.

6) The Epi-Log: Host a Baby Food Swap
I’ve heard of soup and dinner swaps, but baby food is a new one, and maybe the best idea of them all. You get variety, no preservatives, freshness, and friendship all in one. The interview with author Karen Solomon reveals even more.

7) New York Times: Cooking with Dexter – Busy Signal
In his last Cooking with Dexter column, Pete Wells has a message: Lay off working parents. They’re trying, and if they can’t cook every night, it’s not the end of the world. Also, eat spaghetti.

8) Serious Eats: Why We’re Paying More for Coffee
Erin Meister explains the many reasons you’re seeing Folgers prices shoot up at the grocery store, including: More people worldwide are drinking java, which raises demand without necessarily increasing production. But wait, there’s more!

9) The Kitchn: What Are Your Recipe Deal Breakers?
Whoa! Good question. 57 comments later, the big ones are: hated ingredients (big winner), long ingredient lists, recipe takes more than a day, unfamiliar with cooking technique, and time. How about you guys?

10) The Guardian UK: Is Homemade Always Better?
Whoa! You guys! So much more about our Ask the Internet from last week.

HONORABLE MENTIONS

Chow: 7 Easy, Healthy Risotto Recipes
Commence drooling.

Moneycrashers: Festival of Frugality – Back to School Edition
We’re in this! Sweet.

Nation’s Restaurant News: Consumers Craving More Ethnic Cuisine
Caribbean, Thai, and Japanese. They’re so hot right now.

New York Post: Soaring cost of food forces you to eat out
Fellow Noo Yawkuhs, check it: “The cost of eating at home in the New York area [soared] in January at an annual rate of 18 percent -- eight times faster than escalating menu prices here.” Woo hoo! Put it on my bill.

Ohdeedoh: Meet Debbie Koenig of Words to Eat By
Yay, Deb!

Serious Eats: Should Food Blogs Cater to the Foodie? (Pun Intended)
Well, should they? Or should they be more populist? (We try to strike a balance here.)

AND ALSO

YouTube: Casey
Speaking of American Idol, I’m pulling for Naima (the pretty rasta lady) or this guy, Casey Abrams. Listen to that voice and tell me he’s only 19. Nuts.



Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Or buy something inexpensive, yet fulfilling via that Amazon store (on the left)! Bookmarking sites and links are nice, too. Viva la France!

Veggie Might: From Eleganza to Everyday - Vegetable Pie Two Ways

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

When I was a teenager, I daydreamed of the bohemian artist's life I would lead some day. I pictured my lover and I dining and drinking with friends in a Greenwich Village flat, speaking passionately of film and music and politics and theater and Art with a capital A. Smoke from our clove cigarettes swirled up to the sky light; sounds of laughter and genius tumbled out onto the sparkling city street.

My grown-up life is not quite the beatnik fantasy I'd imagined, but it's not as far off as I realized. Last week, CB and I shared a delicious meal with our friends M and R and their friends J and G. We spoke passionately of zombie movies and intellectual property law and world travel and SpiderMan: Turn Off the Dark. Beer swirled in glasses; the food was as brilliant as the company.

Our party was evenly split down food lines: three omnivores and three vegetarians. M prepared a meatstravaganza for the omnivores - Mario Batali's proscuitto-wrapped skirt steak flanked by pancetta. She also set out a delicious array of salads and vegetarian side dishes that could have fed twice as many.

I was tasked with the vegetarian entree, but something about my assignment made me nervous. It's rare that I cook for strangers, or that I make an "entree." I'm more of a grain/bean/green vegetarian: one pot, three ingredients, one full belly. I wanted my dish to be special, so I knew I should make something I'd made before.

I turned to Mark Bittman's Parsnip and Wheatberry Pie with Phyllo Crust, a variation of which I'd vowed to never make again. Phyllo and I didn't get along very well that one time, but oh, it's tasty and damn impressive. I would give it another go.

Against my better judgment, I stopped at the grocery on my way to M's for ingredients: frozen phyllo dough, wheatberries, etc. Planning ahead is not my strong suit. Turns out wheatberries need an overnight soak and three hours to cook before edibility, so I made a last-minute adjustment: kasha.

In the vegetable aisle, I was seduced by the sweet potatoes and right to believe they would add a delightful sweetness to the nutty kasha and peppery parsnips.

Phyllo dough is labor intensive and decadent, by virtue of just how much butter (or oil) it takes to make it work. But oh Man Ray, it's certainly worth the splurge on occasion. Frozen phyllo dough needs to be defrosted overnight in the refrigerator (trust me). Those thin sheets of dough will tear if not fully thawed before handling.

And Mark Bittman's not kidding when he tells you you'll need 1/2 cup of melted butter to lubricate 8 to 12 layers of pastry. I thought I could cut back on the fat, but my frugality just kept me running back and forth to the microwave.

But oh, those two hours of preparation and sweating over paper-thin sheets of dough were worth it. The pie was a smashing success. J and G were thrilled with our extravagant entree, and the omnis were just as impressed. M shared that she and R savored the lonely leftover slice the next day.

Light, buttery, and flaky, the delicate crust highlighted the earthy flavors of the filling, and the provolone cheese gave a pungent kick. Just a hint of thyme balanced the scales.

The filling was so delicious, I wanted to make the pie again immediately; but phyllo pie seems a bit out of reach for a Monday night supper. A couple of frozen whole wheat pie crusts saved the day, cutting prep time nearly in half. What took me two hours to prepare in phyllo took less than one episode of RuPaul's Drag Race (45 minutes) with frozen pie crust from the market (or homemade, if you've got the energy or extra few minutes). I still had to defrost the suckers, but only enough to make a top crust out of a bottom, and that can be done while the rest of the prep is happening.

The work-a-day version came out looking a little more like a succubus than its light and flaky phyllo counterpart, but it tasted just as delicious, even sans butter and cheese. There was no savings in the calorie or fat departments, but this savory pie makes for a delicious departure from the quotidian. The sweet and nutty filling pairs beautifully with a hearty whole wheat crust and makes a terrific pot pie alternative.

Whether you wax philosophic with friends over layers of phyllo or catch up on your reality TV with pie dough, Sweet Potato, Parsnip and Kasha Pie will make you grateful for the dream you're living.

~~~~

If this recipe tips your canoe, swim on over to:

• Savory Squash Pie
• Kasha with Root Veg and Dill
• Vegetarian Shepherd's Pie

~~~

Sweet Potato, Parsnip and Kasha Pie
adapted from How to Cook Everything Vegetarian by Mark Bittman
Serves 6

Filling:
1/2 cup kasha
1 1/2 cups vegetable stock
1/2 tablespoon butter or extra virgin olive oil
2 cups grated parsnips (about 8 ounces)
2 cups grated sweet potatoes (about 8 ounces)
1 shallot, coarsely chopped
6 cloves garlic, minced
1 tablespoon fresh thyme, chopped or 2 teaspoons dried thyme
salt and pepper to taste
1/2 cup provolone, grated (optional)

Phyllo Crust:
8 to 12 sheets phyllo dough, thawed overnight
7 tablespoons butter, melted or 1/2 cup (less 1 tablespoon) extra virgin olive oil

OR
Traditional Pie Crust:
2 whole wheat pie crusts, thawed

Instructions
Preparation:
Wash, peel, and grate sweet potatoes and parsnips. Chop garlic, shallot, and fresh thyme. For phyllo variation, lightly coat pie pan with oil, butter, or cooking spray.

1) Preheat oven to 350 degrees.

2) In a medium saucepan, bring vegetable stock to a boil. Stir in kasha, reduce heat, and simmer for about 20 minutes, until water is absorbed and grains are fluffy. Set aside.

3) Heat oil or butter in a large heavy-bottomed skillet. Add grated vegetables, shallot, garlic, salt, and pepper and cook for 10 to 15 minutes, stirring often. Add a few splashes of water if mixture sticks to bottom of pan.

4) Combine kasha, cooked vegetables, thyme, and optional cheese.

Eleganza Phyllo Dough Variation
5) Dampen clean tea towels or paper towels, enough to cover unrolled phyllo dough. Ring out so that they are just damp, not dripping wet. Unroll phyllo dough.

6) Peel up one sheet and place in greased pie plate. Cover unrolled sheets with damp toweling to keep from drying out. Baste phyllo pastry you've placed in pie plate with melted butter using a soft-bristled brush. Repeat four to five times, basting each layer and turning the sheets slightly as you go around.

7) Add filling to phyllo crust. Repeat step six with four to six sheets of phyllo dough to form the top crust. Fold up the edges and basted to seal.

8) Score top and bake for 30 to 40 minutes. Allow to cool before cutting. Serve with a green salad or sauteed greens and sparkling conversation.

Everyday Whole Wheat Crust Variation
5. Add filling to defrosted pie crust. Place second crust on top of filling, trim away excess, pinch edges together, and score top.

6. Bake for 30 to 40 minutes. Allow to cool before cutting. Serve with a green salad or sauteed greens and biting political discourse.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Phyllo/Dairy Variation: 418 calories, 25g fat, 4.6g fiber, 11g protein, $.97
Whole Wheat Crust/Dairy-free Variation: 418 calories, 23g fat, 9.6g fiber, 8.5g protein, $.97

Calculations
1/2 cup kasha: 283.5 calories, 2g fat, 8.5g fiber, 9.5g protein, $0.46
1 1/2 cups vegetable stock: 15 calories, 1.5g fat, 0g fiber, 0g protein, $0.16
1/2 tablespoon butter: 70 calories, 7.5g fat, 0g fiber, 0.5g protein, $0.08
2 cups grated parsnips: 100 calories, 0g fat, 6g fiber, 3g protein, $0.36
2 cups grated sweet potatoes: 224 calories, 0g fat, 8g fiber, 4g protein, $0.68
1 shallot: 30 calories, 0g fat, 3g fiber, 2g protein, $0.20
6 cloves garlic: 24 calories, 0g fat, 0g fiber, 0g protein, $0.07
1 tablespoon fresh thyme: negligible calories, fat, fiber, protein, $.02
salt: negligible calories, fat, fiber, protein, $.02
pepper: negligible calories, fat, fiber, protein, $.02
1/2 cup provolone: 392 calories, 28g fat, 0g fiber, 28g protein, $1.48
8 sheets phyllo dough: 392 calories, 4g fat, 2g fiber, 12g protein, $1.84
7 tablespoons butter: 980 calories, 105g fat, 0g fiber, 7g protein, $1.05
OR
2 whole wheat pie crusts: 1760 calories, 128g fat, 32g fiber, 32g protein, $4.39
TOTALS (Phyllo/Cheese Variation): 2510.5 calories, 148g fat, 27.5g fiber, 66g protein, $5.82
TOTALS (Whole Wheat Crust/Dairy-free Variation): 2506.5 calories, 139g fat, 57.5g fiber, 51g protein, $5.84
PER SERVING (TOTALS/6): 418 calories, 25g fat, 4.6g fiber, 11g protein, $.97
PER SERVING (TOTALS/6): 418 calories, 23g fat, 9.6g fiber, 8.5g protein, $.97

Navigating the Reboot: Getting Back on Track After Falling Off of It. (The Track, I Mean.)

(Note to readers: This post is a tad self-indulgent. [On a blog! Go figure.] But hopefully, it'll help some folks who have been sidetracked on their financial and foodie journeys.)

Between September and early January, I was adopted by a cat, got married, went on my honeymoon, traveled to another wedding, got a new job, traveled for Thanksgiving, moved to a new apartment, blew through Christmas, traveled for New Year, broke my toe, and was buried in snow up to my cerebellum. Except for the prolonged limping, it was fantastic. I loved every minute with family, co-workers, and various strangers at the airport.

However.

You know all those good intentions you have stored in the back of your mind? And those behaviors you honed and practiced until they became habits? And those years and years of good financial, nutritional, and organizational practices, which you blog about almost every day, to the point where your husband asks with some regularity when you’re coming to bed?

Um.

Not to say I’ve spent the last few months buying Lexuses and cleaning out Chipotle. But I’m ludicrously out of shape, and my financial discipline has fallen way off. Part of this is (see above reasons). Another part is that I’m cooking for three different websites, all of which require an array of totally unrelated groceries. As far as the third part, I have no excuse. Spreadsheets made me sneezy? Yeah, that's the ticket.

Yet, my undies are not in bundles. It’s been a wonderful few months, which I wouldn’t trade for all 30 Rock reruns in the world. And, though it's not often mentioned in the frugality blogosphere, it's thoroughly possible to temporarily neglect budgeting and still feel okay about yourself.

But now, it's time to shape up, ship out (?), and get back on the horse. (You know the horse. It’s big and made out of money and noodles.) So here's my plan. Maybe it's applicable to your situation, too, and we can track our progress together. That would be neat.

1) Set some measureable goals, both long and short term. There's no better way to spark action and drive than having a quantifiable objective. For the short term, I'd like to get in shape, at least to the point where I'm not winded by subway stairs. For the long term, HOTUS and I would like to buy an abode before the apocalypse. So it's time to start saving.

2) Forecast necessities. First, the Commodore 64 from which I write this blog will soon be incompatible with … anything remotely technological (though it will make an incredible paperweight). Second, I'm running out of contact lenses. Actually having none would not only impair my ability to see, but impair my ability to get fuzzies caught between my contact and my eye. And last, but not least, my iPod, which I love like a child, has a big ol' line running through the screen. Is this a necessity? That's like asking, "Can I live without daily infusions of Weezer's Pinkerton?" Which – duh. No.

3) Create spreadsheets/tangible records. (*Sigh*) As it turns out, procuring a new job and a new husband kind of blows your former budgeting process to tiny pieces. Getting a handle on our spending, plus our combined financial powers, will go a long way towards accomplishing #1. Hello, Excel. Be nice to me.

4) Work out. For real, now. While dreams of being the first woman to play Major League Baseball have long been quashed by the sad acceptance of my A) total physical incompetence, and B) gender, it doesn't mean I should forgo exercise entirely. A 33-year-old shouldn't be stiff arising from bed in the morning. So, walking (and perhaps the dreaded jogging) will soon be in order.

And those are it for now. Readers, have you ever fallen off the horse? How did you get back on? Tips are sweet.

~~~

If this prolonged navel gazing appealed to you, you might also enjoy these:

• If I Had Known Then: Food and Financial Advice for the College Bound
• Mission Statement ... OF DELIGHT
• Should You Read Cheap Healthy Good? Take This Quiz and Find Out

Green Kitchen: Five Delicious Ways To Eat Broccoli Stalks

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.

Okay, so, for how long am I allowed to open my column with some reference to my continuing, undiminished excitement to have a working oven? Because I'm still grateful and a little surprised every time I hear that tick-tick-tick-whoosh of the flame igniting, and I may never lose my renewed appreciation for oven cooking. Mainly the part where I put something in the oven and, as I never could with a pan on a hot plate, walk away. 45 minutes later I have food, and that is glorious.

From El_Matador

More times than not, what I'm pulling out of the oven is a sheet of roasted broccoli. I might be addicted. Broccoli's not the cheapest vegetable around – I can eat three or four dollars worth in one sitting – but the recipe is super easy and delicious, and since when is eating a pound of dark green vegetables a bad thing?

The only problem is all the stalks left behind. They're good enough sliced into discs and roasted along with the florets, but they're not amazing that way, and I'd rather devote baking sheet space to more delectable florets. And so all too often the broccoli stems end up with my eggshells and banana peels, going to compost.

Compost is a very silly – and wasteful, and lazy – fate for perfectly good, edible, healthy vegetable parts. Of course, “edible” isn't exactly high praise, or high incentive for the expenditure of kitchen effort, especially when the couch is so comfy. So here – for you and for me – are five recipes and ideas to keep our broccoli stalks out of the trash, and in our happy mouths and bellies. (They're happy because of the broccoli stalks.

1) Fridge pickles. You can make your own pickling brine, or go even more frugal and reuse the brine from a jar of tasty store-bought pickles. Once in a while I splurge on a jar of Rick's Picks, a delicious NYC brand. (Pickling is very chic among Brooklyn hipsters.) When the pickles are gone there is still plenty of goodness left behind in the brine. Peel your broccoli stalks and slice into spears. Pour the brine into a saucepan and bring to a boil, and wash out the pickle jar. Put the broccoli stalks in the jar, then pour in the brine. (Add some white vinegar and water if there's not enough liquid.) Screw on the lid, and pop that jar in the fridge. After two or three days: pickles!

From Cookthink

2) Crudite. Peel and slice into spears and use along with carrots, peppers, and any other raw veggies you like to dip into hummus, dressing, or your spread of choice. You get all the broccoli flavor without the awkward mouthful (and teeth full) of floret.

3) Slaw. Use a mandoline, grater, food processor with a grater wheel, or careful hands and a sharp knife to shred broccoli stems. Add some shredded carrot and mix with your favorite cole slaw dressing.

4) Stir fry. I think part of the reason I love roasting broccoli is that I can never get stir fried broccoli quite right – it's always either underdone or mushy, never as delicious as at a Chinese restaurant or my mom's house. (Mom! What is your secret!) But broccoli stalks – being flatter and more uniform than florets – are a cinch. They make a delicious stir-fry with Chinese flavors – soy sauce, garlic, and five-spice powder are a favorite combination of mine – and cook to a delicious combination of golden exteriors with creamy insides.

5. Soup. Once your favorite cream of broccoli soup (vegan or dairy) is pureed, no one will know if it started as tiny trees or trunks. Ditto chopped up in a quiche or casserole.

That's what I've got so far. (I've also heard that some cats love broccoli, and so also broccoli stalks, but unfortunately my creature isn't inclined to any such adorable predilections.) Do you use – and enjoy – your broccoli stalks? Are there any other often discarded parts of vegetables (or animals) you've got a great use for?

Ask the Internet: Would Calorie Labeling Change What You Order?

Today's question is ripped from the headlines. (Woo hoo! Timeliness!)

Q: A recent study on calorie labeling in fast food restaurants showed that it didn't affect what kids ordered. Though the research was only conducted in New York City and Newark, the results still kinda surprised me.

Readers of CHG tend to be pretty aware of nutritional guidelines. Would calorie labeling affect what you ordered from a chain?

A: On the rare occasions I visit fast food restaurants (mostly on the road), definitely. Some of those salads, man - why not just have the burger?

Readers, how about you?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Happy Presidents Day!

In honor of POTUS, we're taking today to reflect on the legislative branch.

We'll return tomorrow. In the meantime, please enjoy Drunk History: Volume 5, with Will Ferrell, Don Cheadle, and Zooey Deschanel.

(Warning: Three or four bad words within.)

Drunk History Vol. 5 w/ Will Ferrell, Don Cheadle & Zooey Deschanel from Will Ferrell

Soft Ginger-Lemon Cookies with Lemon Glaze

These cookies are fuss free deliciousness. I am in love with all things ginger and cookies and treats are no exception. There are those who crave things sweet and sugary, those who crave things salty or spicy and then there are people like me who like all things sour, zingy, tart and tangy. I also, equally love anything hot and spicy and seriously considered putting a pinch of cayenne in these.  ;) 

Alas, they are just perfect the way they are and I am in love with the super tangy lemon glaze! My mouth is watering in anticipation of a fourth second Lemony, ginger cookie.

recipe from Taste of Home

TIME  25 MINUTES      YIELDS 2 DOZEN

Ingredients:

1/2 cup butter, softened

1 cup packed brown sugar


1 egg


3 tablespoons sour cream


1/2 teaspoon lemon extract ( I used 1 tablespoon fresh lemon juice)


1/2 teaspoon vanilla extract


1-3/4 cups all-purpose flour


1 teaspoon baking soda


1 teaspoon cream of tartar

1 teaspoon ground ginger

1/4 teaspoon salt


Directions


In a large bowl, cream butter and brown sugar until light and fluffy. Beat in the egg, sour cream and extracts. Combine the flour, baking soda, cream of tartar, ginger and salt; gradually add to creamed mixture and mix well.


Drop by rounded teaspoonfuls 2 in. apart onto ungreased baking sheets (I used a sheet of parchment paper on my cookie sheet). Bake at 350° for 12-15 minutes or until lightly browned. Immediately remove from pans to wire racks. Yield: 2 dozen.




For the lemon glaze (not from Taste of Home)


1 cup confectioners sugar (powdered sugar)
1-2 tablespoons fresh lemon juice
lemon zest


Using an electric mixer on high speed, combine sugar and juice till smooth. Top with a bit of lemon zest.

Top Ten Links of the Week: 2/11/11 - 2/17/11

Lots of good little stories today, along with a chicken saga of near-epic proportions. It will beak you out.

1) Politics of the Plate: Co-opting an Unsustainable Food System - Student-Run Collectives Replace Junk Food Franchises on College Campuses
With a headline like that, this had to be about UC Berkeley. Fortunately, those crazy hippie kids have the smarts and drive to back up their freewheeling ideas, like a healthy food co-op to replace a planned fast food chain. Hooray for the future! It's looking bright, and somewhat jam bandy.

2) New York Times: Chicken Vanishes, Heartbreak Ensues
A diverse Brooklyn neighborhood comes together for a stolen chicken. It's like Steel Magnolias, minus the accents, characters, armadillo cake, and diabetic shock, but with a chicken.

3) Donna Freedman: I Have “Frugal Fatigue” Fatigue
Sing it, sister. To paraphrase Livia Soprano, “Oh, poor us.” (Um. I don’t know if it’s possible to convey Nancy Marchand’s vocal inflections in three words of text, but trust me: She said that really, really sarcastically.)

4) The Simple Dollar: Does Cutting Meat, Eggs, or Dairy from Your Diet Save Money?
Yes, but it also costs you time. Are you willing to sacrifice one for the other? Trent explores the Triangle of Compromise.

5) Money Saving Mom: Free Downloadable Recipe Cost Calculator Spreadsheet
Man, this could be really, really handy. Check it out, and if you’re having problems with the Excel Doc, check the comments for troubleshooting tips.

6) Wall Street Journal: Fiber-Rich Diet Linked to Longevity
It begins with this: “People who consumed higher amounts of fiber, particularly from grains, had a significantly lower risk of dying over a nine-year period compared to those who consumed lower amounts of fiber,” and just gets better. Best pack the quinoa.

7) Obama Foodorama: One Study Finds that Posted Calories Don’t Keep Kids From Choosing Junky Fast Food
Call me crazy, but could it be because they’re children? Who have almost no conception what a calorie, gram of fat, or milligram of protein could possibly mean in the grand scheme of their diets? Great. Now I feel like Andy Rooney.

8) More: The 5 Nutrients You’re Not Getting.
A breakdown of potassium, fiber, calcium, Vitamin D, Vitamin B12, plus where to find ‘em

9) Frugal Dad: A Grocery Shopping Hiatus – How Long Can You Eat from the Pantry?
Guest poster Laurel Gray wants to see how many days she can go without hitting the supermarket. She’ll write back with updates. I’m guessing 22, before the lack of dairy and fresh produce force her into a Kroger. Anyone taking bets?

10) 344 Pounds: Ten Small Benefits of Losing 100 Pounds
You knew that clothes would fit better, and walking up stairs wouldn’t be as difficult, but how about less sweating, better posture, and the ability to sit in restaurant booths? Quick and interesting.

HONORABLE MENTIONS

Lifehacker: The Best Foods and Strategies for Eating at Your Computer
Not that I do this. Hey! Look over there! It’s zombie Cary Grant! (*runs away*) (*sits at computer*) (*eats*)

New York Times: For Actresses, is Appetite a Big Part of the Show?
You know how the skinniest of Hollywood ladies always have to front, like they're constantly scarfing mile-high stacks of pancakes for breakfast? Why is that?

The Simple Dollar: Inspiring Others to Financial Responsibility Without Being Preachy
There’s a fine line between clever and annoying.

AND ALSO

Urban Edge: Honest Real Estate Broker?
This is a shockingly accurate portrait of apartment hunting in New York City.



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Veggie Might: Cooking for Survival Eaters

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

Survival eaters are the opposite of foodies. They eat because, as humans, our bodies require calories to function. When they are not hungry, food doesn't enter a survival eater's mind.

I've known a few survival eaters in my time, folks who can subsist on bits of fruit and bread and don't get excited about steaming plate of enchiladas or a decadent apple pie a la mode. My friend C will eat five M&Ms, fold the packet-top down, and put the rest away for later. It could take her days to eat a single-serving size.

It's not that survival eaters don't like food; they just don't think about food before they need it. By then it's too late to go to the store and, perhaps obviously, nothing has been prepared in advance. The solution is eating out, convenience food, or repeat appearances of PB&J or cereal for dinner. There's nothing wrong with any of those things on occasion, but these can get expensive and unhealthy over time.

Perhaps its telling that most of the survival eaters I know work in the food service industry and get fed by their jobs. However, my charming boyfriend, CB, is a survival eater and not a waiter. He recently asked me to give him the basics of grocery shopping and cooking. He wants to be able to make healthy and delicious meals without too much advanced preparation, but he's willing to put in some effort.

I think the results of our first few lessons apply to survival eaters and anyone who is planning-challenged. It's easier to plan meals when you're constantly thinking about food, like I am. But what if you only think about food when your stomach tells your brain you're hungry?

The secret is keeping a well-stocked kitchen. Buy these items any time you see them on sale to save money as well as time.

1. Stockpile staple items.
Grains, pasta, and beans are a survival eater's friend. Canned beans are okay if you are time-crunched and really can't get a handle on dried beans. Dried beans will save you money, and if you have a crock pot, can cook while you sleep. Grains like rice, quinoa, and bulgar, cook up quickly and add fiber, protein, and heft to veggie-laden meals. Pasta, especially whole-grain varieties, fill the same void, in your diet and your belly.

Other pantry items that will make your life easier include vegetable oils like canola, safflower, and extra virgin olive oil; kosher salt or sea salt; black pepper; red wine vinegar or apple cider vinegar; and low-sodium vegetable bullion cubes.

2. Fill up on frozen vegetables and fruits.
If you're concerned about rotting vegetables and fruit, go frozen! Frozen vegetables and fruit are often fresher than fresh, depending on where you buy your produce, and will keep for months. Keep your favorites on hand and you'll never miss your 5-a-day.

3. Keep a supply of canned tomatoes.
Canned tomatoes can become pasta sauce or salsa, flavor vegetable dishes and soups, and anchor chili and pizza. Canned tomatoes, whether they be crushed, diced, whole or sauce, will keep you cooking all week long.

4. Rock the root vegetables.
Potatoes, yams, turnips, carrots, and other root vegetables have a nearly eternal shelf life. Pick up a few tubers at the market, and chances are, they'll be there when you're ready.

5. Have a few fresh items.
Garlic, onions, and lemons will rarely go bad in a well-used kitchen. These items are inexpensive, long-lasting, and essential in nearly every type of cuisine. Keep a few of each on hand.

6. Update your spices every now and then.
Spices are the spice of cooking. If your spices predate moving into your current dwelling and you don't remember when that was, it's time for a change. Experts say spices have a one-year shelf life, but we both know that turmeric has been there for at least six, amirite?! A few staples to have on hand: thyme, oregano, paprika, garlic powder, onion powder, and red pepper flakes.

Once you have your ingredients, it's just a matter of putting them together. Think about foods you like to eat and seek out recipes for those foods. Ask your friends and family, look at the Interwebs, or check out cookbooks from the library to get started. Having a few go-to recipes in your arsenal will keep survival eaters, like CB, from eating cereal and PB&J for dinner every night—or their loved ones for bearing the meal-prep burden alone.

Before our first cooking lesson, I gave CB a shopping list for my Easy Tomato Sauce. (Since it's winter, we made it with canned tomatoes.) He did all the work while I coached and we had a delicious meal, complete with a fresh salad, and bread. The next time I came over, the sauce was simmering when I arrived. Within a few minutes, dinner was on the table* and we were eating well before 10 p.m. I cried a little tear of joy and pride. (*laps on the couch)

For the next lesson, I showed CB a few variations by adding white beans to the sauce, tossing in some frozen spinach, and using the sauce on bread to make bruschetta. Everyone was happy; hunger was quickly satiated.

CB requested rice and beans for lesson three. We've made them several ways over the last few weeks, since they're a favorite for both of us. Rice and beans are a vegetarian staple customizable to every taste: spicy, smoky, mild; mashed or whole; over grains, with vegetables, as a dip, in a wrap, or on toast. Whatever your tummy desires.

Below is the simplest of beans and rice recipes. Alone it is a clean and flavorful dish that can easily become a favorite. Add chilies and spices and it becomes a canvas for more creative culinary adventures. You can use any type of bean, and I recommend brown rice as a stick-to-your-ribs base. For a change of pace, try quinoa or millet in place of rice.

With a well-stocked pantry, you need never eat cereal for dinner again. Unless you just want to.

~~~

If you dug this article, point your shovel toward:

• Vegetarian Meal Planning for Meat Eaters
• Converting Those Pesky Weights and Measures
• 20 Cheap, Healthy Dishes Made from 10 Pantry Staples

~~~

Simple Black Beans and Rice
Serves 4

1 cup dried black beans, washed and picked over
8 cups water
1 medium onion, peeled and cut in half
3 cloves garlic, crushed
salt to taste
black pepper to taste

1 cup brown rice
2 cups water
1 tsp salt

1) Wash and pick rocks from beans and place in a slow cooker with 6 cups of cold water. Set on low and cook for eight hours. Rinse well and place in a large sauce pan with 2 cups of water over medium high heat. Bring to a boil and reduce heat to medium.

2) Add to the beans the two onion halves, crushed garlic, salt, and pepper. Stir, cover, and simmer for 30 to 40 minutes or until beans are tender, but not mushy. (Cooking times depend on the type of bean you use.) Remove cover, remove from heat, and allow to rest for 5 minutes.

3) In the meantime, bring to boil 2 cups of salted water. Stir in rice. Bring to a boil again, reduce heat to medium-low, cover and simmer until the water is absorbed and rice is tender, about 20 minutes.

4) Whether beans are served over the rice, side-by-side, or mixed together is a matter of taste and cultural preference. Eat as your heart guides you, garnished with cilantro or a squeeze of lime juice.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
358.5 calories, 2g fat, 14.5g fiber, 12.75g protein, $.53

Calculations
1 cup dried black beans: 662 calories, 2g fat, 46g fiber, 39g protein, $0.73
1 medium onion: 40 calories, 0.2g fat, 0g fiber, 0g protein, $0.44
3 cloves garlic: 12 calories, 0g fat, 0g fiber, 0g protein, $0.04
1 cup brown rice: 720 calories, 6g fat, 12g fiber, 12g protein, $0.90
salt: negligible calories, fat, fiber, protein, $.02
black pepper: negligible calories, fat, fiber, protein, $.02

TOTALS: 1434 calories, 8.2g fat, 58g fiber, 51g protein, $2.15
PER SERVING (TOTALS/4): 358.5 calories, 2g fat, 14.5g fiber, 12.75g protein, $.53