Crazy About Nuts

Sometimes foods get a bad rap. Carbohydrates are still trying to recover from the Atkins Diet craze a few years back, when the public was told that they were the cause of all the bulge on their waistlines. Nuts are also shunned by some because of their high fat content. There is no need to pass on the peanut butter, a little bit can be good for you!

As long as you are in control of portions, nuts are a great addition to any diet. WebMD, a website devoted to health, says nuts contain "monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, and fiber, and are rich in antioxidant phytochemicals." They can also reduce the risk of heart disease. Nuts can also be a great tool to lose weight, as they are filling and high in fiber.

One handful of almonds a day has 170 calories, 1 g of saturated fat, 0 cholesterol, 5 g carbohydrates, 3 g of fiber, and 6 g of protein. They also provide 35% of your daily recommended intake of vitamin E. As far as snacks go, this one packs a nutritional punch.

The Centers for Disease Control and Prevention (CDC) says that nuts are an excellent source of monounsaturated fats. Nuts, seeds, and legumes (beans) even have their own part of the nutritional pyramid, and are recommended as part of a healthy diet.

Being a Broke Foodie doesn't mean that you have to skip out on all that nuts have to offer. Peanut butter, a staple of the broke pantry, is great and not at all expensive. I eat almonds every day as a midday snack, and they are a great pick-me-up. They are a little bit more expensive, but I get them at a bulk supply store so the cost is lower. Peanuts or cashews are also a great midday snack.

It wouldn't be a blog post unless I included a recipe, so here's a great one using wasabi, courtesy of the Almond Board.

Wasabi Almonds


Ingredients
1 egg white
1 tablespoon water
1 pound whole natural California Almonds
2 tablespoons wasabi powder
2 teaspoons kosher salt
2 teaspoons cornstarch

Directions
Preheat oven to 275 degrees F. Line a sided baking sheet with greased foil or parchment paper.
Whisk egg white and water together until foamy. Add almonds and toss to coat. Transfer to a sieve; toss gently and let drain. Stir together wasabi powder, salt and cornstarch in a large bowl. Add almonds and toss to coat.
Spread almonds on baking sheet in a single layer, and bake 30 minutes. Gently stir, reduce temperature to 200 degrees and continue baking 20 more minutes. Let cool completely before serving. Serve, or store in an airtight container for up to a week

Stretching Your Grocery Dollar

Winona Volunteer Services recently held a program called "Stretching Your Grocery Dollar," hosted by Nadine Bayer, and I was lucky enough to attend. The idea behind the program was saving money on groceries by buying smart.



Bayer, a nutrition education assistant through the U of M extension services and Winona County, gave tips and ways for the average person to save money and still eat very well. She gave the following top 15 tips:

1. Plan. At least make a list before shopping, best to plan a week's menu.
2. Don't shop hungry.
3. Buy generic or store brand. Check the nutritional information and ingredients.
4. Shop alone if possible. If you have to bring kids, make sure they aren't hungry.
5. Bring your calculator and check the unit price.
6. Substitute wisely. Make smarter choices, such as oatmeal instead of sugary cereal.
7. Buy foods as close to whole as you can. How much are you paying for processing?
8. Buy in bulk when you can.
9. Shop the outside walls of the grocery store. This is where more whole foods are, such as fruits and meat.
10. Find protein for meals outside of meat.
11. Shop with coupons, but only if they are for something that you would normally buy.
12. Avoid bakery items such as cakes and cupcakes. You can make better (and cheaper) at home.
13. Eat seasonally. Avoid foods like tomatoes in the winter, they never taste as good.
14. Pack your own snacks and lunches. Fast food is expensive and unhealthy.
15. Grow it. If you can, grow your own herbs and veggies in pots or in your yard.

One of the best ideas of the program, in my opinion, was using a crock pot. Bayer recommends cooking a whole chicken in the crock pot all day, then serve it for dinner. Save the liquid from the crock pot and use it to make soup the next day. Soup is a great way to use up leftover meat and vegetables, and is excellent in the winter.

Another tip for making soup from Bayer, "If you are using enough other flavors, you do not need to use chicken broth."

Although it might seem cheap at the time, fast food is not your friend. "It might taste good, but is it worth it nutritionally?" Bayer questions.

Here are a couple of great recipes that Bayer demonstrated (and I taste-tested).

Tamale Pie
Filling:
1/2 cup chopped onion
1 clove garlic, chopped
1 T oil
1 tsp chili powder
1/2 tsp cumin
2 cups cooked beans or one can refried beans
1 tsp salt
2 T tomato paste
1/2 cup corn
1/4 cup chopped green pepper
1/4 cup chopped celery

Crust:
2 cups boiling water
1 cup cold water
1 tsp salt
1 1/2 cups cornmeal
1/2 tsp chili powder
1/3 cup grated cheddar cheese

Stir cornmeal into cold water, then stir in boiling water. Cook and stir until thick. Sauté veggies for filling. Mash beans and mix in tomato paste and veggies. Set aside. Press 2/3 of the cornmeal mixture into the bottom of an 8x8 pan. Pour bean and veggie mixture onto bottom crust, top with remaining cornmeal mixture. Sprinkle with cheese and bake at 350 for 30 minutes.

Bayer recommends buying a block of cheese and shredding it yourself. It takes a little bit more time, you you save yourself a lot of money.

Egg, Cheese, and Tomato Casserole
6 cups diced day-old bread, whole wheat is best
1/2 c grated cheddar cheese
4 large eggs
2 1/2 cups milk
1 T butter
2 medium tomatoes (if in season) or 1 cup diced, drained, caned tomatoes
1/8 tsp nutmeg

Beat eggs and milk. Stir in most of the cheese (reserving some to sprinkle on top) and the nutmeg. Put half of the bread cubes in a mixing bowl and pour milk and egg mixture over it. Stir and allow to stand 30 minutes.
Grease a 9x13 pan with the butter. Place remaining bread cubes in the pan and cover with tomatoes. Pour egg, milk, and bread mixture on top. Sprinkle with remaining cheese. Bake at 350 for 40 minutes.

This recipe is one that has infinite possibilities. Add whatever veggies you have on hand, such as spinach, asparagus, or peppers.

Buying Meat on a Broke Foodie Budget

Even if the nation is in a recession, you don't need to eat like it. Finding the best deal on food, especially meat, can be tough.

With many people seeing smaller paychecks, there is less money to go to groceries. You don't have to eliminate meat to save a few bucks, though. Rachel Kolar, a student at WSU, shops for a deal on meat.

"I like it to be fresh, and cheaper, so I look for how much it weights, and pretty much the cheapest one I can find, that's the one I usually buy," Kolar says.

People don't need to stick to hamburger to say on their budgets. Certain cuts of beef, pork, and chicken can be quite economical. Gary Goettelman, a meat cutter at Buster's Country Meats in Ostrander, MN, gives us some advice on getting to know the meat counter.

"People don't need to be intimidated about buying groceries at all," Goettelman says. "The best thing they can do is go to a full-service market. Don't be scared to ask for help. That's what those guys are back there for."

Although steak sounds expensive, you don't need to completely cut it out of your diet. Goettelman says first-cut chuck steak is very similar to ribeye because they come from right next to each other on the muscle. Chuck steak is just 1/3 the price. I use chuck steak for pot roast and beef stew, but it's good just as a steak on the grill.

For pork, shoulder roast can be a great way to get a lot for your money. After roasting it, shred it and put some barbecue sauce on it. Bingo, you have barbecue sandwiches. You can easily feed a family of four with one of these roasts, and you aren't breaking the bank.

When using chicken, don't limit yourself to boneless, skinless chicken breast. Not only is it expensive, but it doesn't always have the best flavor. Sure, you're saving on fat, but come on, you deserve to taste something awesome.

I have a favorite recipe for chicken and dumplings, and I have made it with both chicken breast and thigh, and by far, the thigh version was better. It tasted more like chicken, and it gave off more fat that can be used in the sauce. If you are making a hot dish, try using dark meat instead of breast meat.

Going to the meat counter doesn't have to be intimidating. If you are, or even want to be, a good cook, you're going to need to know what meat you are using. There is a difference between ham and bacon, and T-bone and sirloin are different too. Get to know your meat, as well as your meat cutter.

To download an audio version of this blog, click here.

Warning: This Hot Dish is Addictive

Hi folks, this is a recipe recipe courtesy of my friend Laura (above right). She and I have been making it for a few years. She learned the recipe in a high school foods class.

Hash Brown Hot Dish

1 box hash brown squares
2 lbs ground beef/turkey/chicken/vegetable protein
2 cans cream of whatever you have on hand
1 cup milk
1 package American singles cheese
1 can French's onions

Preheat the oven to 375. Brown the meat until there is no pink left or brown the vegetable protein. Drain off the excess fat and set aside.
Layer the hash brown squares in the bottom of a 9x13 pan. They can still be frozen. If there is a few inches left, cut the hash browns to fit. Pour the meat over the hash browns.
Open the cans of soup and pour into a bowl. Add the milk and mix. Pour over the meat.
Layer the cheese slices over the soup. They can overlap a little.
Cover the pan in aluminum foil and bake for 45 minutes. Remove the foil, and sprinkle the onions on top in an even layer. Bake another 10 minutes and let rest about 10 minutes before enjoying.

This recipe is great for people who don't think they can cook. There isn't really any skill involved, except for browning the hamburger. You can use pretty much any ground meat, you could even use sausage. You could probably also use shredded cheese. The soup is also flexible, just use whatever cream soup you have on hand.

Easy as (Apple) Pie

Ahh autumn. The air is crisp, the leaves are colorful, and there are cheap apples everywhere. My parents have an orchard in their yard, and my dad makes apple cider most years. It's fun to help in the process, and of course drink the results.

I haven't been home in a few weeks, so I bought a bag of apples at the big box mart here in town and intended to eat them. Well, I didn't, and they were starting to head south. Apple pie time!

As much as I try, I'm awful at making crusts for pie. My mom has shown me a hundred times, and mine just never turn out. Fortunately, I found a recipe where I don't have to roll it out or even dirty a bowl to make it. You mix it right in the pie pan. I found this recipe online, but it is originally from the Pillsbury Cookbook. It makes one 9 inch pie.

Pat-in-Pan Apple Pie

Crust
1.5 cups unsifted AP flour
2 tsp sugar
1 tsp salt
.5 cup vegetable oil
2 T milk (or in a pinch, coffee creamer)

Filling
6 cups sliced, peeled apples
.75 cup sugar
2 T flour
.75 tsp cinnamon
1 T lemon juice
2 T margarine

Streusel Topping
1 cup unsifted AP flour
.5 cup packed brown sugar
.5 tsp cinnamon
.5 cup margarine

Preheat oven to 425. Combine the flour, sugar, and salt in the pie pan, then add oil and milk and mix until dough forms. Pat into the pan, fluting the edges if you wish.
Combine the apples and the rest of the filling ingredients in a bowl and mix to coat. Pour into crust and top with pats of margarine.
In another bowl, combine flour, sugar, and cinnamon for streusel topping. Cut in the margarine until it is crumbly. Sprinkle on the apples.
Bake for 40 to 45 minutes or until top is browned.

I had a few things happen with this recipe that you might want to look out for. First, I think the temperature is a little hot. That might just be my oven, but you might want to knock it down to 400 or even 375. The top got a little bit more brown than I wanted. Second, The streusel topping makes more than you will probably need, so you don't have to make all of it. I had about a handful or more left.

I really like this recipe because I don't have to make a traditional crust, and I had everything on hand (except the lemon juice, had to shell out $0.88 for that). It was really good topped with vanilla ice cream and a dash of cinnamon.

This recipe could easily be made vegan by substituting soy milk for the milk in the apple filling. You should definitely try this one out if you have extra apples laying around the house!

Fondue, or FUN-due?

Lame title, I know. But seriously, is there anything cheaper, more delicious, or more fun than fondue?

For those of you who aren't totally hip like me (or around for the 1970's), fondue is dipping stuff in hot, liquid stuff. Vague, I know, but that's essentially what it is. The liquid stuff can be oil, cheese, chocolate, white chocolate, anything dip-able.

Saturday night, instead of doing normal college homecoming activities, my friends Jessica, Rebecca, and I had chocolate fondue. Yeah, we're cool like that.

I've read a lot of recipes for chocolate fondue that require a lot of steps. Mine had three. Step one, remove chocolate frosting from tub and put in fondue bowl. Step two, melt in microwave. Step three, dip. Repeat until Nirvana is reached.

I use chocolate frosting for my fondue. It's cheap, and it tastes awesome. Rather than buying chocolate, cream, and everything else under the sun, I just buy off brand milk chocolate or any other kind of chocolate frosting. I paid a whole dollar for mine.

I saved some time, but not some money, for the things we dipped. The first item was a tub of frozen cream puffs ($4). They were mostly defrosted by the time we ate, and were so good dipped in the warm chocolate. I also bought a little container of fresh strawberries ($3.50). They were decent for the late time of year, but they tasted wonderful once they had a chocolate bath. The last thing I bought to dip was a fresh fruit tray ($12). It was expensive, but it saved me a lot of time. It had pineapple, grapes, granny smith apple slices, and a few other fruits. Pineapple and grapes were actually quite good dipped in the molten chocolate goodness.

The total cost, minus the fondue pot, was around $20. To feed 3 people beyond satisfied, I would consider this a really good price. If you cut up the fruit yourself, you would definitely save money. Since time was an option for me, I went the easy, expensive route.

If you are looking to entertain a few friends, definitely look into having a fondue party. A fondue pot can be picked up at most home goods stores, and are quite affordable. And if your friends have a good time, which mine did, you will get plenty of use out of it.

Restaurant Review: Chong's Noodle House

While driving in downtown Winona recently, I saw a restaurant I had never heard of. Winona isn't that big of a town, surely I have heard of ever restaurant they have to offer. Turns out, I just never wandered that far west of Huff Street.

Chong's Noodle House, located at 578 E. 4th St., was a delightful surprise. Even though my friend and I arrived 15 minutes before closing time, we were greeted warmly and welcomed. Our food was brought out very quickly, and piping hot.

Jessica ordered the noodle salad, and she said it was great. Cold noodles, shredded carrot, and chicken were tossed together, and topped with sliced egg rolls. The cold noodles mixed with the hot egg roll was a nice contrast, and the carrots added a nice bit of sweetness, Jessica said.

The pad thai I ordered may be what was missing in my life. I haven't been able to find good pad thai outside of the Twin Cities, but I found it here. For those of you who aren't familiar with pad thai, it is a stir fry dish with rice noodles, tofu, fish sauce, sprouts, and red chili pepper. It is often garnished with peanuts, and can contain a variety of other meats. The pad thai at Chong's contained tofu, chicken, and shrimp, three of my favorite foods. It was so good, words are currently failing me, and I may be drooling a little bit on my keyboard.

So why is Chong's Noodle House a good choice for Broke Foodies? Because it's broke people-friendly. Jessica's noodle salad was under $7, and my pad thai was $7. This meal could easily have been $30 anywhere else, but we made it under $18, including tip. This would be a great date place for someone who is struggling with cash, but still wants to impress.

It's not often that while walking to the car after dinner, I'm still raving about my food. It's not often that later that night, I'm still talking about my pad thai. And it's not often that I can afford to eat out, and still be impressed. I strongly recommend Chong's Noodle House to my fellow Broke Foodies in the Winona area.