Sunday, April 19, 2015

Eating a (Mostly) Balanced Diet on a Budget Conclusion

I had someone point out that not all of my meals were healthy, in that 1/2 the plate was fruits and veggies.  Yes, I know.  It is really hard for me to add veggies to a breakfast because they seem to me to not be breakfast food.  I'm really weird about what's appropriate as breakfast food.  My husband can eat a tuna sandwich, complete with lettuce and pickle for breakfast, but the thought just makes my stomach curdle.  Anything with egg and bread usually suffice for me.  That is why I like to have juice with breakfast and often fruit.  When I do oatmeal, a lot of times I will add bananas, strawberries, blueberries, or even peaches to the oatmeal.  I like to sweeten the oatmeal with honey, which has good benefits even though it is used as a sweetener.  For example, local raw honey can help with allergies to local pollen. 

I personally think it would be impossible to eat every single meal with exactly 1/2 the plate as fruits and veggies and enjoy eating.  Besides that, I didn't really talk about snacks that my family eats outside of our three regular meals, and I guess I should have.  I either bake up something, like muffins or soft pretzels, or they have a piece of fruit or a vegetable for a snack.  Some examples include celery with peanut butter or carrots with a little Ranch dressing.  Often, I will just have them eat an apple or a handful of strawberries or raspberries, which is why I buy so many apples.  I always buy bananas and apples and then I buy other fruits according to what I find on sale.  That includes oranges (I love winter when little clementines are easy to find--they make a great snack), grapes, watermelon, raspberries, strawberries, blueberries, blackberries, kiwi, pears, and grapefruit.  We don't like mangos and we don't eat cantaloupe or honeydew because of my son's sensitivity.  Vegetables I buy regularly include green beans, broccoli, lettuce, cucumbers, carrots, and potatoes (though in the last few decades, I guess potatoes are no longer a vegetable, but a starch?  I still think they have some good qualities that make them a good food, as long as that isn't all you eat). 

Also, I try to make all of the dinner meals a good balanced meal that includes a protein and always, always, sides of fruits and veggies.  We do drink a lot of milk, and that is another food that is under fire for not being something we should consume.  I still think milk, when consumed in small quantities, contains vitamins and benefits that are healthy.

In the end, you do what works for your family.  In the summers, we do more salads, like chicken salad, and lots of crock pot meals, like a chicken/potato dish my kids love.  That way we aren't heating the house with the oven being on and the foods are more seasonal.   We also eat more fresh fruits and vegetables.  In the winter, I often resort to canned fruits/veggies, if I can't find what I like for a decent price in the produce section.

I really believe that a healthy, balanced diet is one where you eat foods you like and you try to have the right amounts on a daily basis, not concentrating on just each meal, but daily and even weekly total consumption.  Also, drink a lot of water throughout the day and with the meals.  

Some of the meals I have planned for this week include:
beef pot roast with carrots and potatoes (I don't do onions, they hurt my stomach)
beef stew made from the leftovers of the pot roast
spaghetti (again)
tacos (made with beef, homemade tortillas, and using veggies like tomatoes and lettuce to stuff them with)
chicken quesadillas
and the usual leftovers and homemade pizza.

I shop the sales, I use my grocery ads, and I stock up on items when I find good deals.  I hope this has been helpful.  If you disagree with my food choices or think I'm making the prices up, you are free to believe that.  I don't want to start a debate.   Everyone has their own idea of what eating healthy consists of, especially when there is so much contradicting information out there.  My mom fed us well and healthily and all of us kids grew up pretty healthy and I cook a lot like her, so I figure I'm doing all right.  This has really helped me take a look at where I can do better, though, so I'm glad I did this.  Thanks for reading!

Saturday, April 18, 2015

Eating a (Mostly) Balanced Diet on a Budget: Day Seven--Homemade Pizza

Saturday


Breakfast:

Ham, Egg, and Cheese Frittata (more like an egg casserole than a true frittata)
Apple juice or Orange-Pineapple-Apple juice

Note on the juice:  I like to buy certain kinds of frozen concentrate juices.  I tend to buy my orange juice that way because I read that concentrate orange juice has less preservatives in it than bottled orange juice, that bottled orange juice is stored in big tanks and orange flavoring and color is added to it but not to the concentrate.  But, my favorite kind of concentrate is a brand called Hawaii's Own.  Unfortunately, they do not sell my brand of juice here in Texas.  According to the juice's website, they sell it at certain dollar stores, but I have searched all of those dollar stores in my area and the ones near me do not carry it.  So I have settled on similar juice by Welch's: orange-pineapple-apple, strawberry, or passion fruit are my favorites.  Sometimes I mix them to try and imitate the flavor of the Hawaii's Own.  When and if I am in Utah or Arizona, I will be buying a cooler of dry ice and bringing a large amount of that back to Texas with me!

Recipe:
6 eggs
1 cup of milk
1/4 cup butter, melted
Diced ham (I use a handful, so about 1/2 cup)
1/2 tsp salt
1/4 tsp pepper
1/2 cup shredded cheese
Sometimes I add one potato, peeled and shredded.

Beat eggs, milk, melted butter, salt and pepper together.  Pour into greased 9X9 pan.  Sprinkle ham and cheese over the egg mixture.  Bake in 350 oven for 25-30 minutes until knife inserted in middle comes out clean.

Cost of breakfast:

$.99 diced ham ($3.98 bag of diced ham, but I only used a handful, about 1/4)
$.78 eggs
$.11 milk (remember, I bought my gallon of milk for $1.69)
$.05 margarine (yes, I know butter is supposed to be healthier)
$.40 cheese (~$3.20 4 cup bag of shredded cheese, I used 1/2 cup)
$1 juices (drank about 1/2 each of the two juices)
$3.33 Total=$.42/person

Lunch:

Hot dogs
Fresh fruit/veggies
water to drink

Yes, I know the stigma of hot dogs, but all beef hot dogs really aren't that bad if you only have them once in a while.  If you have a steady diet of hot dogs, then I can see that would be really bad for you, but a hot dog on occasion is okay.  

Cost of Lunch:

$3 hot dogs (2 pkgs of 8)
$1.50 worth of strawberries or apple slices (some of my kids don't like strawberries--I know, crazy, right?)
$1.50 worth of sliced carrots or celery
$.89 hot dog buns (because I bought two packages at that prices but we only ate one--several of my kids eat the hot dogs without the buns)
$6.89 Total=$.86/person

Dinner:

Homemade pizza
Fruit salad
Tossed salad
Chocolate milk to drink (which we really like with pizza, for some reason)

You can find my pizza dough recipe by clicking on the recipes tab at the top of my blog or by clicking the hyperlinked word recipe.  I make two pizzas with the dough and have some dough leftover to make a third pizza later in the week for a lunch one day.

My family likes plain cheese, pepperoni and olive, ham and olive, pepperoni and mushroom.  I make a mozzarella/cheddar blend of cheese with about 1 cup mozzarella to about 1/4 cup cheddar.

Cost of dinner:

$2.50 pizza dough ingredients estimate (things I always have on hand because I make pizza dough just about once a week--I also think this is a high estimate of these ingredients)
$.89 jar of sauce (lasts for 2-3 pizzas)
$1.99 pkg of pepperoni (lasts for 2-3 pizzas)
$3.20 4 cup shredded mozzarella (lasts for 2-3 pizzas)
$.50 worth of shredded cheddar
$2 olives/mushrooms/ham
$1 fruit (bananas, strawberries, apple)
$.85 milk
$.50 chocolate syrup to make it chocolate
$1 tossed salad (lettuce, shredded cheddar, celery)
$14.43 Total=$1.80/person

Total for Saturday:  $24.65=$3.08/person

Total for the Week:  $116.80=$14.60/person for the week in food

Friday, April 17, 2015

Eating a (Mostly) Balanced Diet on a Budget: Day Six--Macaroni and Cheese

Friday


For Breakfast, we had pancakes again.

For Lunch, same as usual.

I do admit that sometimes breakfast and lunch can get tedious, but only in this day and age do we somehow believe that everything has to have so much variety.  I try to make sure the kids get a couple days a week with eggs, and a few without eggs and to save on cereal, I try to make something else, like the pancakes or waffles.

Dinner:


Homemade macaroni and cheese:

Boil 1 cup of macaroni noodles until tender.

Ingredients:
2 Tbsp butter or margarine
2 Tbsp flour
1/2 tsp salt
1 cup milk
1/2 cup to 1 cup shredded cheddar cheese (or any cheese to your liking, and I usually use a handful, so I don't really know how much)
1 can petite diced tomatoes

While they're boiling:
Melt butter in saucepan.  Add flour and salt and stir.  Then add milk and cook, while stirring, over medium heat until mixture thickens.  Remove from heat and add half the cheese.  Stir until cheese is melted.

Strain the macaroni, combine with cheese sauce in a casserole dish.  Add can of tomatoes.  I like the tomatoes for flavor but my kids hate them.  Sometimes I use an 8 oz can of tomato sauce instead.

Top with remaining cheese.

Bake in 350 oven for 30 minutes, until cheese melts and browns a little.

You might have to double this recipe if you have a large family.

I also served steamed broccoli and a fruit salad.

Cost of dinner:

$.50 broccoli
$1 fruit salad
$.50 for cup of macaroni
$.60 can petite diced tomatoes
$.50 other ingredients
$.50 cheese
$3.60 Total (or $5 ish dollars to double it)=$.45/person

Total cost of food for the day:

$2.17 breakfast
$8 lunch
$3.60 Dinner
$13.77 Total=$1.72/person

Thursday, April 16, 2015

Eating a (Mostly) Balanced Diet on a Budget--Day Five: Surprise Dinners (Leftovers)

Okay, I know, not the most exciting meal.  However, I  have found that most weeks, we have enough left from each meal that I can get one or two portions from each leftover.  My mom used to make surprise dinners when I was growing up.  I don't remember either loving or hating it, but I do remember her doing it once in a while.  I tried it with my own kids and they think it's fun.  I don't do it every week, and many times we have leftovers, I just reheat all the choices and put them on the table and let them pick what they want.  Sometimes they take more than one entree.  It makes me happy because it cleans out the fridge and saves me money and they like it.

I often plan for leftovers, but I always have a backup, just in case there aren't enough.  The backup is almost always something easy with ingredients I always have.  That would be my homemade macaroni and cheese.

Thursday


Breakfast:

We have pancakes or waffles several times a week.  I don't know that they are particularly healthy, as in containing tons of vitamins and minerals, but they are filling and they are easy to make.  I use the same recipe for my pancakes and waffles, I just vary up how they're cooked.  It's interesting because some of the kids like one or the other better.  You can also offer a variety of toppings.  Right now, my kids tend to just eat them plain.  I think it's a little weird, but it is what it is.  My mom would offer things like different types of jam, yogurt, and different types of syrups.  Note:  She still does when we visit and we have waffles or pancakes.  Yum yum!

Recipe:

2 cups flour
4 Tbsp sugar
4 tsp baking powder
1 tsp salt
Mix together with a fork.  Then add to the dry ingredients:
2 cups milk
1/2 cup oil
2 eggs
Beat all together until well blended and smooth.

Then you can cook them up stove top, on a griddle or with a waffle iron, however.

Cost:

$.27 flour (based on what I buy a 5 lb sack for and how much I use from it)
$.20 sugar (same as above)
$.10 baking powder
$.02 salt
$.21 milk
$.12 oil
$.25 eggs
$1.17 total

We also had juice, more from the same bottle of apple juice and I cracked open a new can of concentrate that cost $1.
$1 juice
$2.17 Total=$.31/person

Husband did not eat breakfast but later stopped in for donuts.  What can I say?  You can only do so much...

Lunch:

Same sandwich lunch as Monday.
$1/person (8 people)
I know it can get boring to have the same thing for lunch every day, but sometimes it's just easier than coming up with something new.

Dinner:

Leftovers.

I do the soup stove top and then I wrap the other leftovers in foil and warm in a 400-degree oven for about 20 minutes.

Cost already figured in with the rest of the week. 

Total cost for Thursday:
$10.17 or $1.27/person


Wednesday, April 15, 2015

Eating a (Mostly) Balanced Diet on a Budget: Day Four--Spaghetti

I thought I should also add in this series that nobody in my family has any allergies or major intolerances to any food.  One son cannot have melons (specifically cantaloupe and  honey dew), but that is the only food issue.

Wednesday


Breakfast


Today's breakfast was scrambled eggs, toast and juice.  My kids are not huge fans of scrambled eggs but they will eat them when I make them.  They just don't eat a lot, so I don't use a lot of egg.  Sometimes I add cheese (which I love), but some of the kids don't like that either.  It seems the ones who don't like scrambled eggs like the cheesy ones but the ones who like the regular ones don't like the cheese.  Go figure.

Cost of breakfast:

$1 husband's sandwiches and chocolate milk
$.75 6 eggs
splash of milk, salt and pepper
$.24 four pieces of toast, cut in half
$.50 juice, apple or grape were the choices today
$2.49 Total=$.31/person

Lunch


The school kids had the same lunches--sandwiches, fruit, snack, dessert.  The three of us at home had peanut butter and honey again and we split a couple of bananas.

Cost of Lunch:

$4=kids' lunches at school (four of them)
$.36 bread
$.50 worth of peanut butter and honey
$.48 bananas
$5.34 total=$.76/person

Dinner


Spaghetti is a favorite around here.  Now I realize that everyone has their own way of doing spaghetti.  Obviously, this is mine.  I have tried it other ways and this is how I like it.  This time I tried ground turkey instead of ground beef to see if we liked it, since the ground turkey was a little cheaper and is touted to be healthier.  However, we didn't really like the flavor, so we will be sticking with beef and paying the extra $1-$2/lb.  We had a tossed salad as a side.  I also used leftover hot dog buns to make some garlic bread.  And we had the usual fruit salad.  I serve a fruit salad with every dinner meal (or canned fruit) because I know my kids will always eat the fruit and I figure that having some fruit when they won't touch anything else is better than eating nothing.  Also, the noodles are something I always have in my pantry.  When I run out, I buy a big box.  I think the box I have I bought for around $4 back in January.  We have spaghetti at least once every two weeks, sometimes once a week, so it lasts quite a while.  I always break the noodles in half when I add them to the water so it makes what seems to be more noodles and I end up using less, plus they are easier to eat being shorter.

Spaghetti by me:
1 pound ground beef/turkey
3 8-oz cans tomato sauce
1 6-oz can tomato paste
1 pkg spaghetti seasoning (I get the cheap store brand, but you can do the brand name seasoning packets, like McCormick's.)
Brown ground meat, drain fat.  Add sauce, paste and seasoning.  Bring to boil then lower to simmer for a five or so minutes.
All this time you are cooking the spaghetti noodles.
I always combine the noodles and the sauce.  Growing up, my parents always served them separately.  I combine them and then I don't have leftover noodles with no sauce or leftover sauce with no noodles. 

For the hot dog bun garlic bread, just put a little butter and garlic salt on each open bun and toast in a 400 degree oven for about 5 minutes.  It's a great way to use up extra buns and not be wasteful.

Cost of dinner:

$1.98 ground turkey
$1.36 paste and sauce
$.86 seasoning packet
$.75 tossed salad
$.65 leftover hot dog buns
$.65 fruit salad (containing strawberries and bananas)
$6.25 total=$.78/person



Total meal cost for Wednesday: $14.08 or $1.76/person

Tuesday, April 14, 2015

Eating a (Mostly) Balanced Diet on a Budget: Day Three--Pork Chops

I have been thinking about this series and decided I needed to define my idea of what "eating healthy" is because I feel like nobody really agrees on this subject.  My idea of it is to eat a well-rounded diet that includes meats, carbs (both in the form of fruits/veggies and breads), and fats.  I remember reading or hearing that one's diet should consist of about 50% carbs, 30% protein and 20% fat.  I don't recall exactly where or when and am too lazy to do the research this week, but that has kind of always stuck in my head.  So that is what I strive for.  I also try to serve food I know most of my family will like.

Now that I've cleared that up, I should also mention that I don't count calories, read labels, buy organic, or watch portion-size very carefully.  But since I've always been pretty healthy, I figured that how I eat must be all right.

Okay, let's move on.

Tuesday


Breakfast


This morning I wasn't feeling it, so I didn't wake up early enough to really cook breakfast.  So we had cereal again.  This time, we had some of it in the form of hot cereal, or oatmeal.  The kids then had second bowls of cold cereal if they wanted to.

I always have oatmeal in the pantry, and I can't recall when I bought it last, but I think it wasn't any more than $3 for the container.  The container probably contains at least 24 servings, which puts a serving of oatmeal at $.12.  And we also had cereal, so looking back at Sunday, it ranged from $.17-$.27 for a serving of that.

Cost of breakfast:

$.22 serving of cold cereal
$.12 serving of oatmeal
$.10 milk per person (1 cup, 2 4-oz amounts in the oatmeal/cereal)
$.54 Total per person ($3.78 for all)

Lunch

Again, the same lunch as the day before for the school kids, so that was estimated at $1/person.  Those of us at home had grilled cheese sandwiches.  Six pieces of bread ($.36 for all the bread), about 4 oz of cheese since I had an 8-oz chunk and used half of it ($.98 because I bought the chunk for $1.99), and some sliced up strawberries (about $.75 worth of a container that I bought for $1.50).

Cost of lunch:

$.36 bread
$.98 cheese
$.75 strawberries
$4 kids' lunches
$6.09 Total=$.87/person


Dinner

We had a meal called "Pork Chops and Pedros".  I don't really know what that means, only that my mother has always called it that.  It is pork chops and potatoes.
Recipe:
Scrub and pre-slice several potatoes (I did four).
Brown pork chops in oil, remove from pan.
Put potatoes in pan and cook in a little oil until done (soft).
Put pork chops back in pan, cover, reduce heat to low and cook 25-30 minutes until done, checking once in a while to make sure nothing sticks or burns.

We had steamed broccoli and fresh fruit salad for the sides.
I bought the pork chops on sale for $1.49/lb.

Cost of dinner:

$7.45 pork
$.99 potatoes
$1 fruit salad
$.49 broccoli
$9.93 total=$1.24/person

Total cost of food for Tuesday $19.08=$2.38/person


Monday, April 13, 2015

Eating a (Mostly) Balanced Diet on a Budget: Day Two--Oven-baked Chicken

Monday



I am not a food photographer.  Actually, I take terrible pictures of just about anything.  But I thought I would include pictures of the actual meals,  not just something I google.  I will try my best to make it pretty though.


Breakfast:

Breakfast this morning was eggs, toast and juice.  Some of my kids prefer hard-boiled eggs and some of them prefer fried eggs.  So, I got up early enough to make fried eggs for the ones who like fried and cook up some toast.  Those who like hard-boiled just ate some of the remaining hard-boiled eggs from Easter last weekend.  I bought the eggs for $1.25/dozen (Easter special).  The loaf of bread was $1.19 and I used about 1/4 of it.  The English muffins were free after spending $6 at the bread store.  The apple juice was $1.49/64 oz and we drank 1/3 of it.  The grape juice was $1 for concentrate, which we drank about half.


Cost of Breakfast:

$.91 eggs

$.31 toast
$1 juice
$2.22 total=$.32 per person (seven people)

My husband, when he works the day shift and leaves at 7 a.m., takes two peanut butter and jelly sandwiches and a blender bottle (those shake blender things) of chocolate milk.  I would estimate his breakfast costs about $1 when all is said and done.  Factor that into the equation and it's $3.22, which equals $.40/person.


Lunch:


Four of my children eat lunch at school.  My husband gets a free burger for his lunch at work.  This is really about what I feed my family, though.  My husband is a grown man and makes his own decisions about what he eats and I don't have a lot of say in it.  Make no mistake, he eats what I fix when he's home, but when he's not around, I don't have a lot of control over what he chooses to eat.  So we will ignore the fact that he has a Coke, burger and fries every day of his life for at least one of his meals.  Moving on.


The four children take a sandwich, usually consisting of lunch meat, a piece of fruit (or some fruit), a snacky side (crackers), and a dessert.  In Utah, they got milk at school (it was only $.25, here it is double that, too much for four kids every day of the week).  So they drink water for their drink.
Sandwich, per person cost=$.45 (they usually take one half a sandwich; the meat costs $2.49 and it lasts about two weeks for each of them as they each like a different kind, then the mustard and the cheese, which only two of the kids take cheese)
Piece of fruit=between $.15-$.50, depending on the fruit and the price.  Choices include a sliced up or whole apple, a banana, an orange, a bunch of grapes, some strawberries, a handful of blueberries, etc.
Snack=pretzels, animal crackers, graham crackers, leftover homemade rolls, dried fruit.  I would say about $.15
Dessert=today it was a couple pieces of Norwegian candy sent to us by our exchange student's family (whom we hosted last year).  Usually it is home-baked treats.  I would say no more than $.15.

Cost of lunch:

$.45 Sandwich
$.25 fruit
$.15 snack
$.15 dessert
$1 Total per person


At home, we each have a sandwich (peanut butter and honey, usually), a piece of fruit, and a dessert and a glass of milk. I would estimate about the same for that, $1/person, because of the milk.


Dinner:


Tonight's dinner took a little more work than I usually do.  We had oven-baked chicken, mashed potatoes and gravy, a tossed salad and a fruit salad.


Oven-baked chicken:
bone-in, skin chicken thighs and drumsticks
Place the chicken pieces in a foil-covered cake pan.  Sprinkle with salt, pepper and paprika.  Bake at 350 for 1 hour, covered, then remove cover and bake for 30 more minutes.
I got the chicken for $.88/lb on sale, so I spent a total of $7 on all the chicken together.  I used half of it for tonight's dinner and put the rest in the freezer.



Mashed potatoes:
The usual-peel and slice potatoes and boil until soft, then mash.  I added a bit of milk and butter.  The potatoes were $1.99 for a 5 lb bag (I could always find them cheaper in Utah, but oh well) and I used half of them.


Gravy:
1 can cream of chicken soup, chicken drippings, 1/2 cup milk with 3 tsp flour
I had the ingredients in the pantry, but cream of chicken soup is usually around $1/can.

Tossed salad:
Lettuce, $.99 for the head and I used about 1/4, so $.25
Cucumber, $.49 for one cucumber and I used 1/3=$.17
Sprinkle of grated cheese=$.20
Salad dressing=$.20 worth, would be my guess

Fruit salad:
One apple=$.25
Bunch of grapes=$.50
One banana=$.15

Cost of Dinner:

$3.50 chicken
$1 potatoes
$.82 Tossed Salad
$.90 Fruit salad
$7.22 Total=$.90/person


We had leftovers as well, which will be part of a meal I serve later this week.

Total cost for food on Monday: $17.22 or $2.18/person




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