Meat and 3, under 3

Meat & 3, under 3

I’m fortunate enough to have a Whole Foods across the street from me so I bought a few things and whipped up this meal in about 15 minutes.  It isn’t really a recipe it’s just basic staple foods cooked and presented, with some spices and condiments to kick them up a bit.  So, below are the components, and below that, the price breakdown.

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Skirt steak with curried hominy with cumin, fresh steamed broccoli crown with light butter and pinch of sea salt, all on a toasted tortilla.  Dessert is an ultra-fresh green banana, sliced and drizzled with honey, both organic.  Beverage is zero calorie lemonade.  Approximate cost, $2.58 (and most of it’s organic!)

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Skirt Steak - $8/lb - 1/2 lb bought- used 1/4 of that = $1.00
Broccoli crown = $1.20 - used 1/3 = $.40
Hominy - $1.00 - used 1/4 = $.25
Tortilla - $1.00 10-pack - used 1 = $.10
Bananas - $2.40 - used 1/6 = $.40
Lemonade - $2.00 per canister, 12 Qts. Used 1/2 of qt. = $.08
Honey - A teaspon - $.10 ?
Spices, condiments, water- $.25?

Total = $2.58

- submitted by Dave

Cully Community Potluck in Portland, Oregon  Our Cully Community Potluck gathered together 115 Cully neighborhood members, Slow Food Portland members, and the Slow Food USA leaders to share a healthy meal cooked by all. Stories of school and community gardens, communal kitchens, and a community farmers market were just a few of the activities that were highlighted by people from the neighborhood. In addition to the celebration of the many programs in place in the neighborhood the question was asked – what more can be done to ensure that fresh, good food is available to everyone in the Cully neighborhood? Slow Food Portland looks forward to reviewing the ideas and suggestions that came up, and to our continued partnership with the Cully neighborhood in helping to build a future of good, clean and fair food for all.  - submitted by Cheryl Brock
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Cully Community Potluck in Portland, Oregon

 Our Cully Community Potluck gathered together 115 Cully neighborhood members, Slow Food Portland members, and the Slow Food USA leaders to share a healthy meal cooked by all. Stories of school and community gardens, communal kitchens, and a community farmers market were just a few of the activities that were highlighted by people from the neighborhood. In addition to the celebration of the many programs in place in the neighborhood the question was asked – what more can be done to ensure that fresh, good food is available to everyone in the Cully neighborhood?

Slow Food Portland looks forward to reviewing the ideas and suggestions that came up, and to our continued partnership with the Cully neighborhood in helping to build a future of good, clean and fair food for all. 

- submitted by Cheryl Brock

Moussaka and melon, with brownies for dessert

We had eight people for dinner and just brought it in under $40 counting the wine and the milk we drank with dinner. I made romesco sauce and sliced baguette for an appetizer. We had moussaka (like lasagna but sliced eggplant and potato instead of noodles, and half a pound of ground lamb) and sliced cantaloupe. For dessert, we had brownies and whipped cream. All but the brownies, whipped cream, milk and wine was bought local and organic from the farmer’s market this morning. 

Slow Food Meal Challenge, Version 1

Slow Food Challenge - Meal Version 1

Dear Folks,

Here is the first of 2 meal versions for Slow Foods Healthy Meal Challenge.  I decided to make “happy meal” versions which I think will be appealing to either adults or children.  I tried for nutrient dense options with a lot of flavor.  Due to time constraints I purchased items from traditional grocers, but you will be able to find many, many of the ingredients or all of them from your local farmers markets.  I chose high quality ingredients, organic when I could so the prices will be in the ball-park when shopping with your local farmers.  I have provided only the totals for the nutrient value and cost.  I would be happy to email the detail to anyone who wants it.  I kept the cost of each meal well under $5 and added a toy option for the children’s options.

MELTED CHEESE, APPLE, and BASIl Sandwich 

Yogurt onion dill dippers
Apple Cider

Makes 2 Children’s Lunches (half sandwich) or 1 Adult


2 Multi-Whole Grain Bread slices
2 ounces whole milk, white American cheese slices
8 fresh basil leaves
half of gala apple sliced thin
half cup of yogurt
1 tsp of dried onion
1 tsp of dried dill
pinch of salt
1 carrot cut in sticks
1 celery stalk cut in sticks
Apple Cider

1. Toast bread       
2. Mix yogurt, salt, onion and dill, set aside
3. Layer one slice of bread with cheese, basil, apple and repeat to create 4 layers ending with cheese.  Top with other slice of bread and microwave for 30 seconds to melt cheese.
4. Spoon yogurt dip into glasses and divide the carrot and celery between them.
5. Serve with 8 ounce glass of apple cider (Or substitute with milk)


2 Children’s Meal Stats
Total    Per Child    Protein=11.93g     Fiber=4.25g    Calories=388    Cost            $ 1.73

1 Adult Meal Stats
Total Adult        Protein=21.10g Fiber= 8.2 g    Calories=622        Cost            $ 2.68

On hand:   dried onion and dill, celery, carrots, salt and fresh basil

ADD a toy!  Susan Decker came up with a toy for each of the two meals I’m creating for this challenge.  Susan will have this toy beginning the end of September or beginning of October at the Mesa Farmers Market (Fridays) for $1.50 plus tax.  Susan is only able to offer the toy at that market and not through the mail because the cost would be prohibitive.  She is the most incredibly gifter I have ever met.  Susan’s site is here.

NOTES:   Options include choosing a different fruit, bread or cheese.  I used whole milk White American Cheese - low fat versions (I bought Boars Head) will reduce calories by about 40.  The flavor of La Brea multi-grain whole wheat is excellent for people including children who may not like the flavor of whole wheat.  The addition of honey offsets the slight bitterness of the whole wheat and there are a lot of grains in this ‘multi’.  I chose yogurt for the dip to boost the nutrient value over ranch or sour cream.  You can choose to double the cheese and reduce the amount of apple.  Use pear or other fruits in place of apple.  The basil goes well with all fruits, but can be left off if the children are not used to its flavor.



I hope you enjoy this idea for a homemade option to fast food and slow down for a family meal that is enjoyable, tasty and wholesome.

— submitted by Catherine, The Herb Lady

$1.68 organic caribbean black bean and sweet potato soup

Caribbean sweet potato and black bean soup

Full post on www.GreaterGoodLife.com. 

Carribean black bean and sweet potato soup

Prep time: 30 minutes

Cook time: 2 hours 15 minutes

Makes about 6 2-cup, main dish servings.

INGREDIENTS:

  • 1 pound dry organic black turtle beans
  • 2 tablespoons organic coconut oil (or olive oil)
  • 1 organic onion, chopped (I used sweet yellow)
  • 4 jalapenos, seeded and chopped
  • 2 tsp ground ginger
  • 1/2 tsp ground allspice
  • 1/2 tsp thyme
  • 2 tsp course sea salt
  • 8 cups of vegetable broth or water
  • 4 cups local or organic sweet potatoes peeled and chopped into 1/2 inch cubes
  • 1 tbsp brown sugar
  • 1 bunch organic green onions, thinly cut
  • 1/2 cup fresh cilantro, chopped

INSTRUCTIONS:

  1. Rinse beans and place in a large bowl. Cover beans with atleast 4 inches of water and soak overnight (or 8 hours). Strain and rinse black beans.
  2. In a large soup pot, heat the oil over medium heat. Add onion and jalapeno and saute for 10 minutes, until soft.
  3. Add beans and vegetable broth or water. Stir in ginger, allspice, thyme and salt. Bring to a boil, then reduce heat and simmer for 1 hour 30 minutes.
  4. Add sweet potatoes and brown sugar and simmer for an additional 30 minutes, until beans and sweet potatoes are soft. 
  5. Puree 1 cup of the soup in a blender and then add it back into the soup pot. Stir in cilantro and green onion. Salt and pepper to taste.

- submitted by Michelle Rogerson

This was our dinner last night so I could feature the meal and the challenge on my blog at www.thecowgirlgourmet.blogspot.com. It was hearty and absolutely delicious. We had such a good time, my husband is ready to do it again! We cook at home (95% of the time), but thanks for reminding us how easy it is to cook for not a lot of money. I also featured the challenge on our enewsletter for the Quarry Farmers & Ranchers Market and we are happy to feature the newest chapter of Slow Food, Slow Food South Texas, as vendors at the market for the entire month of September. - Submitted by Heather Hunter
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This was our dinner last night so I could feature the meal and the challenge on my blog at www.thecowgirlgourmet.blogspot.com.


It was hearty and absolutely delicious. We had such a good time, my husband is ready to do it again! We cook at home (95% of the time), but thanks for reminding us how easy it is to cook for not a lot of money.

I also featured the challenge on our enewsletter for the Quarry Farmers & Ranchers Market and we are happy to feature the newest chapter of Slow Food, Slow Food South Texas, as vendors at the market for the entire month of September.

- Submitted by Heather Hunter

Duck Noodle Soup for less than $4

Duck noodle soup

… College students everywhere would be able to name a favorite ramen noodle brand with Top Ramen, I bet, making top of the list. Why? Because it’s quick to make and quick to satisfy. So as a nod to my college days, here’s a healthier and slower version of the noodle soup dishes I used to devour (and still do). Noodle soups are versatile and the cook should always feel free to substitute. …

For story and recipe, visit Chronic Cravings. 

- submitted by Michelle C.R.

Melanzane Parmigiana (eggplant)

Ingredients

4 medium sized eggplants, sliced into ½ inch slices
3 large tomatoes, sliced into 1/8 inch slices
1 pound of buffalo mozzarella, sliced into thin rounds
8 slices of provolone cheese
1 cup of Pecorino Romano cheese
1  ½ cups of all-purpose flour
2 cups of plain bread crumbs
4 large eggs, beaten
2-3  cups of vegetable oil for frying ( adding as needed)
1 teaspoon of sea salt & ½ teaspoon of ground pepper
½ cup of fresh parsley, chopped
A bunch of fresh basil leaves ( 15, or so,  to garnish tops of towers)

Marinara Sauce

3 tablespoons of extra-virgin olive oil
2  tablespoons  of butter
28 ounce can of crushed tomatoes  (or, fresh tomatoes with skins removed)
4 cloves of garlic, smashed, then minced
5 hot cherry peppers, chopped (with seeds)
1 tablespoon of fresh basil, chopped

Preparation of Marinara Sauce

Add 3 tablespoons of extra-virgin olive oil, chopped cherry peppers and garlic to a 3 quart sauté pan on medium-high heat. Heat for a couple of minutes, and stirring so the garlic doesn’t brown, but allowing the flavors to infuse the oil.  Stir in the canned tomatoes and simmer for about 5-7 minutes. Stir in the butter, and simmer another 5 minutes.  Stir in the basil last. 

Preparation of Eggplant

Preheat oven to 375 degrees.  Add  ½ cup of the vegetable oil to a 12 inch skillet pan and heat to medium- high.  You want the oil to be hot or the eggplant will soak up too much oil.  Slice the eggplant into ½ inch slices, and set aside.  Slice tomatoes into 1/8 inch slices, and set aside.
Set up breading station for the eggplant by placing the flour, beaten eggs and breadcrumbs in three separate bowls.  Add the chopped parsley, salt and pepper to the breadcrumbs and combine.   Begin breading eggplant by coating lightly in the flour first, then the egg mixture, then finally the breadcrumb mixture.   Set aside on a large sheet pan to prepare for frying.
Once all the eggplant is breaded, fry until golden on both sides.  Don’t worry about cooking all the way through, as the eggplant will continue to cook as it bakes.

Assemble Towers

In a large, 13x9 baking dish, place a tablespoon of marinara sauce on the bottom of the pan and place the largest fried eggplant slice over the sauce.  Spread a tablespoon of sauce over the eggplant slice, then a slice of mozzarella and follow with a slice of tomato and a sprinkle of Romano Cheese.  Proceed  three more times with the same steps, and the eggplant slices gradually getting smaller as you build the towers.   With four eggplants, you will be able to build eight towers.  Place in oven and bake for 35-40 minutes. The last 10 minutes, pull from the oven and place a slice of provolone over the top of each tower and bake for 10 minutes or until the cheese cloaks the tower gets a beautiful golden brown!  Remove from the oven to cool and garnish with a leaf or two of fresh basil.  Save remaining marinara sauce for topping, if desired.   These towers are an impressive presentation!  Buon Appetito!

- submitted by Cathi  Iannone

Start with a pot of beans every week to make your own slow-style fast food

Cuban Black Beans

In just minutes, you can clean a pound or two of beans and start them cooking in a slow cooker. Add bay leaf, epazote, or turmeric if you like for flavoring and to improve digestibility. Add local, seasonal vegetables when nearly done. Eat some over the next four days and freeze the rest. If you keep up this pattern, you’ll always have delicious, slow-style fast food in your freezer. See my detailed directions and video on cooking dried beans and try some of my favorite recipes: Cuban Black Beans, Vegetarian Un-Baked Beans, and Hummus from my book Wildly Affordable Organic.

- submitted by Linda Watson

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