Tag Archives: vegetarian fall foods

Eat The Rainbow: Food Budget Challenge Week 4

So, this was Week 4 of my Food Budget Challenge, a month long challenge to eat healthy while on a budget. I was hoping to come out with some big celebratory post but we did not make my goal. However, while my family surpassed our budget limit of $497.30 for the month based on the average two person household on a Low-Cost Plan as according to the USDA Food Plans: Cost of Food Report for August 2014, we have become a lot more conscientious about our food choices. Even though we did not make our goal, mainly due to the pitfalls of eating out Week 2, I am confident moving forward that we will be able to stick well within the Low-Cost Plan and, hopefully as we continue to learn through our successes and failures, to eventually get our own food costs to be within the Thrifty Plan of $390. But, for the months of November and December, since this is such a plentiful food based time of year for many Americans including my family, I will be focusing on eating healthy (not over indulging) while on a Low-Cost Plan. In the new year, I will get more thrifty. But, I will continue to provide tips and tricks about eating healthy while on a budget. So, for this week:

#1: Eat the rainbow

It is important to get a variety of fruits and vegetables into your diet. Each has different important nutrients that you should try to get into your daily diet. An easy way to remember is by “eating the rainbow,” eating fruits and vegetables by color: red, orange, yellow, green, blue, and indigo/violet (purple). You can easily attain this while on a budget. Here is how to plan your weekly shopping list and weekly meal plan:

1. While going through ads or using the apps that I have suggested in previous posts, look for the weekly deals on fruits and vegetables keeping in mind the rainbow of colors. These are usually fruits and vegetables that are in season. For example:

Red: tomatoes, raspberries, red apples, beets
Orange: carrots, oranges, pumpkin, sweet potatoes
Yellow/White: bananas, garbanzo beans
Green: broccoli, leafy greens, asparagus, Brussel sprouts, avocado
Blue/Purple: blueberries, eggplant, grapes, cabbage

2. Plan your daily intake incorporating these fruits and vegetables

Breakfast: vegan protein shake with berries and banana
Snack: apple with almond butter
Lunch: vegetable soup or salad
Snack: baby carrots with hummus
Dinner: 1-2 green side dish (broccoli, spinach, Brussel sprouts)
Snack: 1/2 c. frozen grapes

An easy way to accomplish this is by making a vegetable soup, stew, or chili that incorporates all of the colors that you can eat all week:

Eat the Rainbow Vegetarian Chili

Eat The Rainbow Vegetarian Chili

Red: kidney beans, tomatoes
Orange: butternut squash, carrots
Yellow: onion, pineapple, mushrooms
Green: spinach
Blue/Purple: black beans

Ingredients:

1 butternut squash diced
1 cup diced carrots
1 medium onion
2 cans kidney beans
2 can black beans
1 can mushrooms
1/2 cup pineapple
3 tbs tomato paste
1 can diced tomatoes
2 cups spinach
3 cups vegetable broth
4 tbs coconut oil
1 tsp cumin
1 tsp chipotle or chili powder
2 tsp Himalayan sea salt
1 tsp black pepper
2 tbs coconut sugar

Directions: 

1. In a large pot, sauté onions on medium-high heat in 2 tbs coconut oil until translucent, about 7 minutes
2. Stir butternut squash and carrots, stirring and cooking for 3-4 minutes
3. Stir in spices (cumin, chipotle/chili powder, salt, pepper, and coconut sugar)
4. Stir in beans, mushrooms, broth, tomato paste, diced tomatoes, and pineapple
5. Once at a boil, reduce heat and simmer for 15-20 minutes until the carrots and butternut squash can be easily pierced with a fork
6. Stir in spinach and continue to cook the chili on a simmer for 5 minutes
7. Taste for spice level, if too spicy, add in 2 tbs coconut oil and cook for 3 minutes. If not spicy enough, add in more cumin and chili/chipotle powder.

Enjoy!!!

This will easily count as at least 2-3 servings of vegetables per bowl, but, remember to still get enough fruits and vegetables in other meals throughout the day.

Tips: You can experiment with the formula but make sure to get all of the colors covered. For example, you could use 3 sweet potatoes instead 1 butternut squash or any hearty leafy green like Swiss chard or kale.

#2: “Whatever You Do, Don’t Throw That Away!” – Jeff Yeager

So, you have cut up your butternut squash and now you have a bunch of seeds leftover. As Jeff Yeager, known as the “Ultimate Cheapskate” and one of my favorite people to seek budget advice from would say, “whatever you do, don’t throw that away!”

Butternut Squash Seeds

 

Instead, clean and rinse the seeds. Lay them out on a clean cloth or paper towel in a single layer and set aside to dry. Once they are dry, toss them in a tsp or so of oil and a pinch of salt (or whatever spices you would like). Finally, bake in the oven at 300 degrees for about 10 minutes. They are edible just like pumpkin seeds.

Then, once you are full on chili and squash seeds, I highly recommend that you go check out Jeff Yeager’s YouTube Channel: The Cheap Life. I am far from mastering a budget lifestyle but I draw on him for inspiration. He has mastered living a thrifty (cheapskate as he calls it), happy, and healthy lifestyle. His videos are produced by AARP but his videos are awesome for all ages. He gives great advice with a sense of humor and lots of personality.

Preview: No Electricity Required Hummus 

Next week, I will be sharing another recipe video. I just did not have it quite completed for this week. This video will cover a great way I discovered to make smooth hummus without a food processor or blender, no electricity at all so it would be excellent for camping or on the go. Hummus is another one of those foods that I love but have been unable to eat for a long time due to my garlic intolerance so I can never find it at stores or eat it at restaurants. And, I cannot make it at home because I lack a high-speed blender/food processor. Lumpy hummus is not delicious, there is definitely something about texture when it comes to hummus. So, when I basically stumbled my way into creating this awesome recipe, I could not wait to share.