Hearty "Beat the Head" Salad

Sorry I haven't been blogging, I've been on vacation in Texas and and Florida for the past almost 2 weeks! While the vaca was nice, I have missed blogging so it's good to be back!

On another happy note, thanks for all the well wishes about my blood test for Celiac Disease. I just got the test results back and I don't have it!!! I am very relieved, but still planning to go back to being mostly gluten free since I feel so much better when I am. Thanks again for all of your support!

I got home from work last night and my apartment was stifling; the weather has been unseasonably hot, and the apartment building is not turning on the air conditioning until next week (which may be a good plan considering the temperature dropped back down to the 40's at night). Regardless, I was not willing to turn on my gas stove or oven because it really heats up my apartment, so I decided to make a hearty salad that would serve as dinner.

This salad is big enough for one, but you can easily make it for multiple people as well. I haven't included measurements for the veggies because you should feel free to mix & match or subsitute as you please!

Hearty "Beat the Heat" Salad

Ingredients:

Salad:
lettuce spring mix
baby heirloom tomatoes
orange pepper
scallion
cucumber
hearts of palm
small red beans (or chickpeas or edamame)
dried cranberries
almonds

Dressing:
1/2 tsp olive oil
2 Tbsp balsamic vinegar
1/4 tsp agave
1/8 tsp salt
1/8 tsp garlic powder
pinch of black pepper
shot of sriracha

Directions:

1. Combine salad ingredients.
2. Blend dressing and pour over salad. Serve immediately.

The cost:
lettuce: 1.99
tomatoes: 2.49
pepper: 1.29
cucumber: 2.29
hearts of palm: 1.39
beans: .69

Grand total: $10.14 (serves 4-6)

Vegan Palak Paneer

I love palak paneer, but sadly have gone almost entirely dairy free so I can no longer eat paneer (homemade Indian cheese). I had the idea a while back to figure out a dairy free version; it took a couple of tries to get the seasoning and texture right, but I was very happy with the results :)

In order to replicate the consistency of the paneer, I cubed extra-firm tofu; definitely not the same flavor, but roughly a similar texture. I also found that frozen spinach worked better than fresh in order to get the texture I'm used to.

Vegan Palak Paneer

Ingredients:

1 Tbsp light olive or vegetable oil
1 large onion, chopped
3 garlic cloves, cracked & peeled
1 block of extra-firm tofu
1 Tbsp garam masala
1 tsp curry powder
1 tsp sea salt
1 Tbsp freshly grated ginger
1 tsp garlic powder
12 oz. frozen spinach
4 Tbsp vegetable stock or water

Directions:

1. Heat oil in large saute pan and saute onions and garlic slowly over low heat until onions are soft and caramelized, 10-12 minutes (it takes a while, but the flavor is worth it).
2. While onions are cooking, press tofu to remove extra water, then cut into small cubes.
3. Add tofu and spices to pan, stirring to coat (gently so as not to break the tofu).
4. Add spinach and stock/water and bring to a boil. Simmer 30-40 minutes over low flame, stirring occasionally.

The cost:
onion: .45
garlic: .05
tofu: 1.99
spices: <1.00
spinach: 1.99

Grand total: $7.47; serves 4-6 over white or brown basmati rice

Healthy Eating for Penny Pinchers: Iron-Rich Foods

I've had anemia problems for a number of years (runs in my family), so I'm careful in making sure I eat iron-rich foods.

A lot of people think that the only way to get iron is through red meat, but there are actually many sources of iron outside of meat and liver, which can be both expensive and not too healthy in large quantities. Here are some items that will ensure you are getting a good amount of iron but not breaking the bank.

Iron-rich foods include cooked & canned beans, cooked lentils, almonds, pumpkin seeds, dried fruit like prunes & raisins, baked potatoes (skin on), beets, and breakfast cereals that are iron-enriched (i.e. manufacturer adds iron to them). Most of these will cost you less than .50 per serving.

It's important to note that when you eat iron-rich foods, it's also a good idea to pair them with with foods that have lots of Vitamin C, which helps you absorb the iron you are ingesting (especially with non-heme [not from an animal] iron). Citrus fruits, tomatoes, red & green bell peppers, brussel sprouts, and broccoli are all good sources of Vitamin C.

Dinner Party Salad: Spinach, Heirloom Tomato & Blood Orange Salad

I am a huge fan of blood oranges. They add great color to any dish, and have a more robust flavor than many other orange varieties, so they are really good salads and salad dressings.

Because of the snow I couldn't get anywhere but TJ's, but I would have added some thinly sliced fennel to this salad, I think it would have rounded this salad out nicely.

Spinach, Heirloom Tomato & Blood Orange Salad

Ingredients:

6 oz fresh spinach
1 English cucumber, sliced
8 oz baby heirloom tomatoes, halved
1 scallion, chopped
3 blood oranges
1 tsp orange zest
1 Tbsp light olive oil
1 Tbsp red wine vinegar
1 tsp agave nectar
1/4 tsp sea salt
pinch of garlic powder
pinch of black pepper
1/4 cup candied nuts (optional for garnish)

Directions:

1. Place spinach, cucumber, tomatoes, and scallion in a large salad bowl.
2. Segment oranges (here is a nice little demo), and add to salad.
3. Take what's left of the orange (center and membrane and such) and squeeze the juice into a small bowl. Add remaining ingredients (except nuts) and pour over over salad, tossing to coat.
4. Garnish with nuts (optional).

The cost:
spinach: 1.99
cucumber: 1.69
tomatoes: 3.49
oranges: .99
other ingredients: <1.00

Grand total: $9.16; serves 8

Curried Spinach & Lentils

I took a trip to Costco with a friend this weekend; it really is amazing how things are so much cheaper when you buy them in bulk. I bought a 2.5 lb bag of fresh spinach for 4.99--that's 50% cheaper per ounce than usual. However, that left me needing to find something to do with 2.5 lbs of spinach :)

I wanted something filling and nutritious so I paired the spinach with lentils and a sweet potato I had lying around. A little curry to spice things up, freshly grated ginger to brighten the whole dish, and voila! A pot of fragrant scrumptiousness.

Note: I use red lentils here, which require less liquid than green or brown lentils, so you may need to add more liquid if you see it has been absorbed but the lentils are not yet tender.

Ingredients:

1 Tbsp vegetable oil
2 large onions, chopped
1 large sweet potato, sliced thinly
1 lb spinach, cleaned
2 cups lentils, picked over and rinsed
2-1/2 cups water
1/2 tsp garlic powder
1 Tbsp curry powder (less if you don't like it too spicy)
2 Tbsp fresh grated ginger (or 1 Tbsp dried)
salt and pepper to taste

Directions:

1. In a large saucepan, heat oil and saute onions over low heat until soft and browned, 10 minutes. Add sweet potato and cook 5 minutes.
2. Add spinach to fill saucepan; stir occasionally until wilted. Add spinach and repeat until it has all been added to the pan.
3. Add lentils, water and spices. Bring to a boil then turn down and simmer until lentils and sweet potatoes are tender.

Fun additions:

• 1 tsp allspice and a can of chickpeas.
• Cubed tofu, baked in the oven until crispy.
• 1 can diced tomatoes.
  

The cost:
onions: .55
sweet potato: .35
spinach: 1.99
lentils: 1.32
ginger: .45

Grand total: $4.66; serves 6-8