Last night for dinner we had a very filling, tasty and healthy meal. Keep in mind I have 2 teenage boys (18 and 16) who eat a lot and both of them were completely satisfied. Our entire meal was organic except the fish which was wild caught and the brown rice noodles.
Whenever I shop at our local health food store I go to their discount vegetable area. They sell bags for $2.00. They can have any variety of fruits and vegetables in it. My bag had lettuce, red pepper, baby bok choy, celery, carrots, (so much I didn’t use it all) I also keep my eye open for specials on wild caught fish. I find some great frozen options at Costco and Sprouts. Check to see if you local store has a discount area.
I know it can be expensive to eat healthy and it’s tempting to buy fast food or pre-made meals but please remember, ““The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” (Ann Wigmore)
Soup: Ingredients and Cost
I 32 oz Box Organic Vegetable Broth: ($3.00)
1 Clove Minced Garlic ($.15)
1 Tblsp Minced Ginger ($.15)
! Head Baby Bock Choy ($1.25 for bok choy, celery, carrots and pepper)
3 Stalks of Celery
2 Larger Carrots
1 Red Pepper
1 Cup Green Beans ($1.25)
8 oz Wild Caught Fish of your choice ($5.00)
1/2 Cup Minced Mint ($1.00)
1.2 Cup Minced Cilantro ($.50)
1 Box Brown Rice Noodles ($2.00)
Pour Box of soup into pot. Add garlic and ginger and cook over low/medium heat. Dice all your vegetables into bite sized pieces and add to pot. Cook for about 10 minutes covered. Keep it at a very low boil. Add whole piece of fish (skin removed) into the pot. Do not stir. Cover and cook for about 6 minutes. Gently stir and break fish into chunks.
Cook rice noodles according to box directions. Divide noodles into 4 bowls. Add soup. Top with cilantro and mint.
Beet Salad: Ingredients and Cost
Romaine Lettuce (Included in my $2.00 veggie bag)
1.5 Cups Chopped Cooked Beets ( $1.35)
1/4 Cup Chopped Walnuts ($.40)
Juice of 1/2 Lemon ($.05 I also bought a huge bag of lemons for $2.00 in the discount area)
2 Tblsp. Olive, Avocado, or Walnut Oil ($.15)
Salt and Pepper to taste
(Crumbled goat cheese optional)
Wash and chop romaine lettuce and put on plates. Sprinkle 1/2 cup arugula on each plate. Add beets and walnuts. In small bowl mix lemon and oil. Pour over salads. Add salt and pepper to taste.
$18.80 for family of Four ($4.70/person - about the same as a large Starbucks latte)
We also had a loaf of homemade organic bread which cost me $.85 to make
2 Cups Lukewarm Water
2.5 tsps. yeast
3 cups organic flour
1 tsp salt
1 Tblsp Olive Oil
Mix yeast into 1 Cup lukewarm water and let sit for 7 minutes. Stir yeast and add to 3 cups flour. Stir well. Slowly add 2nd cup of lukewarm water. You might not need it all. You want the dough to be sticky but not wet. Add 1 tsp salt. Mix with wet hands and form into ball. Place in large bowl and cover with slightly damp cloth. Let it rise for 30 min. Put 1/2 of oil into bread pan and spread to cover bottom and sides. Put dough into pan to cover bottom. Top with remaining oil and spread over top. (I added minced, dried garlic but that’s optional). Bake at preheated 375° oven for about 30 minutes.