New York Septembers are a tease. Football season’s commenced, the leaves are turning ever-so-slightly, and officially it’s autumn, but the summery temperatures and lingering humidity don’t want to jump the train to Miami yet. It leaves us panting in anxious anticipation, mostly for less-sweaty subway stations, but also for warmer, hardier foods like chili, roasted root vegetables, and pumpkin bread.
While pumpkin-flavored anything catches my fancy, pumpkin bread is a special breed. It has all the benefits of cake (moist, chewy, filling) with none of the drawbacks (sugary over-sweetness, cheap raspberry filling, misspelled “congradulashuns” wishes). Paired with a cup of hazelnut coffee (breakfast), a cold banana (lunch) or a tablespoon of marshmallow fluff (snack time!), each slice is an October aficionado’s dream food. If The Boyfriend would let me, I’d replace the counters with it, and bite off hunks all autumn long. (Please, Honey?)
This recipe comes from Words to Eat By, hands down, one of the best food blogs out there (featuring, of course, THE CUTEST BABY EVER). A Weight Watchers veteran, Debbie modified the original three-cups-of-vegetable-oil recipe to include six egg whites, a 20-oz can of pumpkin and only ½ cup of Wesson. It’s not very sweet, but that’s not the point. Instead, it’s the warmest-flavored, moist-est, most soothing bread I’ve ever had. It’s Norah Jones in loaf form.
Please note that pecans, the nuts of the gods (hee), are fatty and prohibitively expensive in my ‘hood, so I cut them out. If neither factor matters to you, go ahead and slug ‘em back in, and add a cup of Craisins for good measure.
(P.S. I forgot to upload my pumpkin bread picture, so this lovely University of Arizona photo is a placeholder 'til then.)
Low-Fat Pumpkin Bread
Makes 2 loaves – 12 slices each
Adapted from Words to Eat By.
Butter or cooking spray, for greasing pans
1 cup sugar
1 cup dark brown sugar
½ cup vegetable oil
6 egg whites
20 oz pumpkin puree (not pie mix)
1 teaspoon vanilla
3 ½ cups flour
2 teaspoon baking soda
1 teaspoon baking powder
2 teaspoon salt
1 teaspoon nutmeg
1 teaspoon allspice
1 teaspoon cinnamon
½ teaspoon cloves
2/3 cup water
1) Preheat oven to 350°F. Spray two 9x5 loaf pans with cooking spray.
2) In a large bowl, sift flour, baking soda, baking powder, salt, nutmeg, allspice, cinnamon, and cloves together.
3) In a separate large mixing bowl (or using a stand mixer), cream oil and sugars. Pour in egg whites, pumpkin puree, and vanilla and mix. "Add to pumpkin mixture alternately with water, mixing well after each addition."
4) Pour mix into loaf pans and bake for around 60 to 75 minutes (55-65 minutes if you're doing one at a time), switching pan placement in the oven about halfway through. Loaves are fully baked when a toothpick inserted in the middle comes out clean. Cool on a wire rack.
Approximate Calories, Fat, and Price Per Serving
181 calories, 5 g fat, $0.24
Calculations
Cooking Spray: negligible fat and calories, $0.09
1 cup sugar: 774 calories, 0 g fat, $0.29
1 cup dark brown sugar: 688 calories, 0 g fat, $0.38
½ cup vegetable oil: 990 calories, 112 g fat, $0.34
6 egg whites: 103 calories, 0.3 g fat, $1.54
20 oz pumpkin: 193 calories, 1.6 g fat, $1.89
1 t. vanilla: 12 calories, 0 g fat, $0.13
3 ½ cups flour: 1593 calories, 4.3 g fat, $0.20
2 t. baking soda: negligible fat and calories, $0.04
1 t. baking powder: negligible fat and calories, $0.03
2 t. salt: negligible fat and calories, $0.03
1 t. nutmeg: negligible fat and calories, $0.12
1 t. allspice: negligible fat and calories, $0.71
1 t. cinnamon: negligible fat and calories, $0.03
½ t. cloves: negligible fat and calories, $0.05
2/3 cup water: negligible fat and calories, free
TOTAL: 4353 calories, 118.2 g fat, $5.87
PER SERVING (TOTAL/24): 181 calories, 5 g fat, $0.24
CHG Favorites of the Week
Bargains of the WeekCooking.com: Wusthof 60% off
Crate & Barrel: Scoops 50% off.
Papa John’s: Free ‘za online.
Restaurants.com: 60% off gift certs.
Blog of the Week
Smitten Kitchen
Apparently, if your name is Deb and you have a food blog, you automatically rule. Armed with mouth-watering photography, giggle-inducing wordsmithery, and a neat logo, Smitten Kitchen is, as Martha Stewart deems it, “a very cute website.” If you have any doubts after Miss M’s ringing endorsement, take a look at this blondie recipe or peruse bon mots like: “I almost offered to marry the guy giving it out just for the recipe but I was torn because I already have a kick-ass kugel recipe and… oh right. I’m also already married.”
Cookbook of the Week
The Barefoot Contessa Cookbook
I’m obsessed with Ina’s soothing culinary style, so it shames me to say that I don’t actually own any of her cookbooks. Instead, I frequently, deviously steal into Rachel’s stash. (Really, it’s the same relationship a newly-pubescent 13-year-old has with his dad’s porn collection, except at the end I have brownies.) Anywayzies, BC’s debut cookbook focuses on high-end food made from fresh, quality ingredients that you can usually buy cheaply. Several recipes don’t give a flying you-know-what about calories, but tiny adjustments can fix those minor issues.
Organization of the Week
The USO
Last Thursday, we mentioned a singular woman doing a whole lot of good (Jeannette Cram with Treat the Troops). This time, it’s the big one: the USO. The 66-year-old nonprofit isn’t part of the government, doesn’t receive their funding, and thus, needs volunteer time and donations. If you’d specifically like to send a care package, the aptly named Operation Care Package is the way to go. Check out their FAQ for more info, or just peruse the site, which is simple, intuitive, and way informative.
Quote of the Week
“I like baked potatoes. I don't have a microwave oven, and it takes forever to bake a potato in a conventional oven. Sometimes I'll just throw one in there, even if I don't want one, because by the time it's done, who knows?” – Mitch Hedberg
Tip of the Week
Want fajita tortillas to stay flexible? Instead of microwaving, stick a splatter screen over a sauté pan full of cooking meat and vegetables. Place the tortilla on top and steam for one minute. Then flip. Voila!
Untried Cheap, Healthy Recipe of the Week
Low-fat Lassi with a Hint of Rose from Happy Burp
I’m a bit fixated with lassis this week. My friend K used to make really good ones, and I’ve been looking for a low-fat alternative. This looks to fit the bill quite nicely.
Video of the Week (Food Division)
Squeeze – “Pulling Mussels from a Shell”
Sweet early-‘80s pop from a criminally underrated group.
Treating Food-Borne Affluenza: 15 Tips to Curb Your Foodie Leanings
Millionaire Mommy Next Door describes Affluenza as an increase in materialism caused by having more money on hand, as well as various self-inflicted and societal pressures (a credit-happy culture, keeping up with the Joneses, etc.)
Back in the day, I had Affluenza, but good. My strain was special, though. It was food-borne.
See, when I first graduated from college, I made just over $20,000/year. In New York dollars, that puts me above Tiny Tim, but well below any of the Friends. I had three (dearly beloved) roommates, didn’t shop or travel, and ate whatever wasn’t A) rotten, B) over a dollar, or C) nailed down.
As my salary increased, so did the demands of my palette. Influenced by my hip, hip surroundings and burgeoning awareness of good food, I started buying finer meats and smooth, stinky cheeses I didn’t fully appreciate yet. I dined out frequently, developed an abiding passion for sushi, and thought nothing of asking for the Good Beer (Magic Hat). Newly stripped of my adolescent metabolism, I also gained enough weight to sink a small cruise liner. When my poundage spiraled out of control, I dieted (successfully), but spent a load of dough doing it, since that’s how I was now used to buying food.
After a few yo-yo years of high-priced, low-fat noshing, I started keeping a budget, the results of which left me gobsmacked: all my cash was being piped directly into my stomach. The food-borne Affluenza had reached a critical point, and in order to stop the flow, I had to take action. I had to buckle down, cowboy up - screw my courage to the sticking point.
Also, I had to stop spending so much damn money.
Desperate, I tried a few different strategies. I changed my outlook, attempted to conquer my fear of homecooking, learned how to buy groceries, and rethought restaurants. And while there’s definitely been some success addressing my leanings (see here), curing the Affluenza is an ongoing battle.
If you’re experiencing symptoms, please keep reading. These tricks helped (and continue to help) me, and they might come in handy for you, too.
FOR MINOR CASES
1. Limit your pop culture consumption. The boom in gourmet magazines, cooking blogs, celebrity chefs, and a certain vittles-based television network has given birth to a mini-nation of Foodies. To some extent, this rules, since folks are increasingly conscious about what they eat. But there’s also a dark side: it’s really easy to overspend when you’re trying to ape Julia Child. Without checking out completely (that would be ludicrous), try reducing your food media intake.
2. Ban yourself from Whole Foods. Sure, upscale supermarkets and corner stores tend to have fresher options than the regular ol’ Key Food around the corner, but that same Key Food will save you about a billion dollars over time. Think of it like you’re an alcoholic: avoiding tempting places is half the battle.
3. Cut back on luxuries. Instead, splurge on a few that will go a long way. Spending a little extra on high-quality condiments, herbs, and add-ons will sate discriminating taste buds without piling on too many calories. Stuff like real parmesan, a tiny bottle of truffle oil, or a bunch of thyme can work magic on a simple meal.
4. Wait to buy pricey foods. It works for electronic equipment, so why not a side of beef? Say you spot a particularly alluring filet mignon while you’re grocery shopping. First, run away. Then, go home and hang out a day or two. If you still want the meat after that, feel free to head on back.
5. Reconsider the restaurant. There’s nothing wrong with visiting eateries for good food, excellent service, and relaxing ambience, but when a caloric abyss like Chili’s becomes a thrice-weekly habit, there’s a problem. Thinking of a restaurant outing as a special experience rather than an accepted routine will help ease the budget blow. Check out this Simple Dollar article for more.
6. Go nuts on special occasions, only. Thanksgiving can’t be every Thursday. (I mean, it would be fantastic if it could, because I’d get to have my mom’s sweet potatoes every week, but…) Constant cash-and-calorie expenditures deplete savings faster than you can say “Lobster thermidor aux crevettes with a Mornay sauce garnished with truffle paté, brandy and with a fried egg on top and spam.” Making one special side dish per night or experimenting with a traditionally less-expensive meal (like breakfast) might help ease the pain.
7. Cut back on chow-based social activities. Friendly meals make the world go ‘round, but it can’t hurt to slug a movie, softball game, or cornhole marathon in there every now and then. If that doesn’t sound feasible, next time you gang up, do it during the afternoon or late night – times when meals won’t necessarily be part of the equation.
FOR MAJOR CASES
8. Keep a record of all food expenditures. Write down everything you spend on grub, separating it into two categories: Groceries and Dining Out. At the end of the first 30 days, tally up the totals. If it’s reasonable, go back to tip #1. If it’s roughly equal to your rent, continue keeping records and then ...
9. Set a budget, stat. Using the envelope method or whatever else strikes your fancy, set aside a concrete fund for the month’s food. Though it’ll be difficult and it’s okay to make mistakes at first, try not to exceed that amount. Adjust as necessary, and continue tracking all your food payments in the meantime.
10. Seek out a simplified cookbook. Real Simple Food Made Easy, Everyday Food: Great Food Fast and Mark Bittman’s new tome are foodie-minded, health-conscious, and price-wary.
11. Start cooking at home. Now that you have a guide, set aside X nights a week to whip up dinner yourself, OR cook once on Sunday, and have food for the duration. Self-prepared meals conserve money and are generally healthier than restaurants.
12. Commence Operation Brown Bag. A home-packed lunch can be as scrumptious and filling as one you buy in local Japanese joint, and it’ll cost a fifth of the price (which, over a lifetime, can save up to $600,000). Odds are, it’ll be healthier for you, too, since you’re in control of the ingredients.
13. Research cost-cutting strategies. Shopping from the circular, collecting coupons, and signing up for club cards and discounts can be tough at first, but the more you implement new behaviors, the more intuitive they’ll get, and the more motivated you’ll be to seek out new ones. CouponMom, Money Saving Mom, and Chief Family Officer are three solid resources to launch a search.
14. Don’t totally deny yourself. A no-frills, no mercy diet is the surest way to failure, since you’ll recommence craving your … uh, cravings … in no time. Food is one of the great joys of life (also: baseball, The Office, bubble wrap), so don’t forget to indulge every so often.
15. Keep on keeping on. Even if you think you’ve got the Affluenza problem licked, there’s always the possibility it’ll come creeping back into your life. Constant vigilance can stave off the temptation. Keep recording your feasting costs, and don’t scrap that budget. It’ll become easier over time.
In the end, food-borne Affluenza is curable. Whether it’s a chronic illness or a passing bout, recognizing and addressing the symptoms means you’ve already won the most important battle. Happy eating.
`
Back in the day, I had Affluenza, but good. My strain was special, though. It was food-borne.
See, when I first graduated from college, I made just over $20,000/year. In New York dollars, that puts me above Tiny Tim, but well below any of the Friends. I had three (dearly beloved) roommates, didn’t shop or travel, and ate whatever wasn’t A) rotten, B) over a dollar, or C) nailed down.
As my salary increased, so did the demands of my palette. Influenced by my hip, hip surroundings and burgeoning awareness of good food, I started buying finer meats and smooth, stinky cheeses I didn’t fully appreciate yet. I dined out frequently, developed an abiding passion for sushi, and thought nothing of asking for the Good Beer (Magic Hat). Newly stripped of my adolescent metabolism, I also gained enough weight to sink a small cruise liner. When my poundage spiraled out of control, I dieted (successfully), but spent a load of dough doing it, since that’s how I was now used to buying food.
After a few yo-yo years of high-priced, low-fat noshing, I started keeping a budget, the results of which left me gobsmacked: all my cash was being piped directly into my stomach. The food-borne Affluenza had reached a critical point, and in order to stop the flow, I had to take action. I had to buckle down, cowboy up - screw my courage to the sticking point.
Also, I had to stop spending so much damn money.
Desperate, I tried a few different strategies. I changed my outlook, attempted to conquer my fear of homecooking, learned how to buy groceries, and rethought restaurants. And while there’s definitely been some success addressing my leanings (see here), curing the Affluenza is an ongoing battle.
If you’re experiencing symptoms, please keep reading. These tricks helped (and continue to help) me, and they might come in handy for you, too.
FOR MINOR CASES
1. Limit your pop culture consumption. The boom in gourmet magazines, cooking blogs, celebrity chefs, and a certain vittles-based television network has given birth to a mini-nation of Foodies. To some extent, this rules, since folks are increasingly conscious about what they eat. But there’s also a dark side: it’s really easy to overspend when you’re trying to ape Julia Child. Without checking out completely (that would be ludicrous), try reducing your food media intake.
2. Ban yourself from Whole Foods. Sure, upscale supermarkets and corner stores tend to have fresher options than the regular ol’ Key Food around the corner, but that same Key Food will save you about a billion dollars over time. Think of it like you’re an alcoholic: avoiding tempting places is half the battle.
3. Cut back on luxuries. Instead, splurge on a few that will go a long way. Spending a little extra on high-quality condiments, herbs, and add-ons will sate discriminating taste buds without piling on too many calories. Stuff like real parmesan, a tiny bottle of truffle oil, or a bunch of thyme can work magic on a simple meal.
4. Wait to buy pricey foods. It works for electronic equipment, so why not a side of beef? Say you spot a particularly alluring filet mignon while you’re grocery shopping. First, run away. Then, go home and hang out a day or two. If you still want the meat after that, feel free to head on back.
5. Reconsider the restaurant. There’s nothing wrong with visiting eateries for good food, excellent service, and relaxing ambience, but when a caloric abyss like Chili’s becomes a thrice-weekly habit, there’s a problem. Thinking of a restaurant outing as a special experience rather than an accepted routine will help ease the budget blow. Check out this Simple Dollar article for more.
6. Go nuts on special occasions, only. Thanksgiving can’t be every Thursday. (I mean, it would be fantastic if it could, because I’d get to have my mom’s sweet potatoes every week, but…) Constant cash-and-calorie expenditures deplete savings faster than you can say “Lobster thermidor aux crevettes with a Mornay sauce garnished with truffle paté, brandy and with a fried egg on top and spam.” Making one special side dish per night or experimenting with a traditionally less-expensive meal (like breakfast) might help ease the pain.
7. Cut back on chow-based social activities. Friendly meals make the world go ‘round, but it can’t hurt to slug a movie, softball game, or cornhole marathon in there every now and then. If that doesn’t sound feasible, next time you gang up, do it during the afternoon or late night – times when meals won’t necessarily be part of the equation.
FOR MAJOR CASES
8. Keep a record of all food expenditures. Write down everything you spend on grub, separating it into two categories: Groceries and Dining Out. At the end of the first 30 days, tally up the totals. If it’s reasonable, go back to tip #1. If it’s roughly equal to your rent, continue keeping records and then ...
9. Set a budget, stat. Using the envelope method or whatever else strikes your fancy, set aside a concrete fund for the month’s food. Though it’ll be difficult and it’s okay to make mistakes at first, try not to exceed that amount. Adjust as necessary, and continue tracking all your food payments in the meantime.
10. Seek out a simplified cookbook. Real Simple Food Made Easy, Everyday Food: Great Food Fast and Mark Bittman’s new tome are foodie-minded, health-conscious, and price-wary.
11. Start cooking at home. Now that you have a guide, set aside X nights a week to whip up dinner yourself, OR cook once on Sunday, and have food for the duration. Self-prepared meals conserve money and are generally healthier than restaurants.
12. Commence Operation Brown Bag. A home-packed lunch can be as scrumptious and filling as one you buy in local Japanese joint, and it’ll cost a fifth of the price (which, over a lifetime, can save up to $600,000). Odds are, it’ll be healthier for you, too, since you’re in control of the ingredients.
13. Research cost-cutting strategies. Shopping from the circular, collecting coupons, and signing up for club cards and discounts can be tough at first, but the more you implement new behaviors, the more intuitive they’ll get, and the more motivated you’ll be to seek out new ones. CouponMom, Money Saving Mom, and Chief Family Officer are three solid resources to launch a search.
14. Don’t totally deny yourself. A no-frills, no mercy diet is the surest way to failure, since you’ll recommence craving your … uh, cravings … in no time. Food is one of the great joys of life (also: baseball, The Office, bubble wrap), so don’t forget to indulge every so often.
15. Keep on keeping on. Even if you think you’ve got the Affluenza problem licked, there’s always the possibility it’ll come creeping back into your life. Constant vigilance can stave off the temptation. Keep recording your feasting costs, and don’t scrap that budget. It’ll become easier over time.
In the end, food-borne Affluenza is curable. Whether it’s a chronic illness or a passing bout, recognizing and addressing the symptoms means you’ve already won the most important battle. Happy eating.
`
Tuesday Megalinks: Flimflam and Farmers Markets
Consumerist: 30 Code Words for Sugar
Xylose, how could you? I trusted you, and now I see our relationship was nothing but a fraud, a dupery, a shakedown. Well, I'm sick of the hocus-pocus. This hoodwinking's over. Get'cherself a new gal Friday.
Money and Values: Festival of Frugality #93
Go for hundreds of frugal tips from dozens of frugal bloggers, but stay for the super-neat pictures of cake.
New York Times: Happiness for $10 or Less
Promises, promises.
Serious Eats: Are Healthy and Delicious Mutually Exclusive?
Man, I hope not. Otherwise this blog is all for naught. (Naught, I say!) Great comment section below Ed Levine’s smart tips.
The Simple Dollar: Teaching Yourself to Cook at Home – 10 Tips from My Kitchen to Yours AND The One Hour Project – Do Some Basic Diet Hacking
Double the pleasure from a food-friendly finance blogger.
USDA: Farmers Market Search
Man, there are a million of these things.
`
Xylose, how could you? I trusted you, and now I see our relationship was nothing but a fraud, a dupery, a shakedown. Well, I'm sick of the hocus-pocus. This hoodwinking's over. Get'cherself a new gal Friday.
Money and Values: Festival of Frugality #93
Go for hundreds of frugal tips from dozens of frugal bloggers, but stay for the super-neat pictures of cake.
New York Times: Happiness for $10 or Less
Promises, promises.
Serious Eats: Are Healthy and Delicious Mutually Exclusive?
Man, I hope not. Otherwise this blog is all for naught. (Naught, I say!) Great comment section below Ed Levine’s smart tips.
The Simple Dollar: Teaching Yourself to Cook at Home – 10 Tips from My Kitchen to Yours AND The One Hour Project – Do Some Basic Diet Hacking
Double the pleasure from a food-friendly finance blogger.
USDA: Farmers Market Search
Man, there are a million of these things.
`
No One Escapes the Roast Chicken Inquisition: Roast Chicken with Grapes
So, I thought I’d start off the week with a question: when is a chicken done?
Most recipes call for clear juices and an inner temperature (taken at the thigh) of 160°F to 175°F, but the government mandates a scorching 180°F to ensure all lurking germs have been thoroughly incinerated. While that’s extreme, 160°F occurs to me as a breeding ground for intestinal anarchy, and I recently found that 175°F … well, it doesn’t work so well.
Highly praised in its comments section, Simply Recipes’ Roast Chicken with Grapes looked like a killer way to rid myself of about-to-go-bad fruit and poultry. So I stuffed the bird, laid it gently on a bed of onion and lemon (sexy, no?), and then roasted it to the assigned 175°F degrees. The dark meat came out moist and tasty, but the breast? Dry. Not summer-in-the-Sahara arid, but definitely markedly less juicy than any other part of the bird, even though it was essentially braising in wine. Granted, my fowl was a 6-1/2 pound leviathan, but size didn’t seem to matter with Daisy Martinez’s Pollo Asada, which came out perfectly at the prescribed 165°F. Strange.
Due to the dryness issue, I can’t wholeheartedly recommend the recipe. It’s definitely pretty good, with savory vino-tinged drippings, grapes that absorb the wine, and decent leftovers, but Marcella’s and Daisy’s roast chickens are tastier options for the money. B-.
(As always, to reduce fat and calorie intake, peel off the skin, choose meat from the breast, and consume in reasonable [4-6oz] portions. Since nutritional information is difficult to compute for roast chicken, only the price is calculated.)
Roast Chicken with Grapes
Makes 7 generous servings
Adapted from Simply Recipes.
1 roasting chicken, about 4 to 5 pounds
1 lemon, sliced
salt and pepper to taste
1 onion, cut into eight wedges
1 cup seedless grapes, halved
A few sprigs of fresh rosemary, thyme, sage, and/or tarragon
1 cup of white wine
Olive oil
1) Preheat oven to 350°F. Line roasting pan or large baking dish with a few slices of lemon and onion.
2) Massage chicken cavity with olive oil, then salt and pepper cavity to taste. Place grapes, a few onion wedges, a few herb sprigs, and half of the lemon slices into cavity. If there's still more space, top cavity off with more grapes.
3) Brush outside of chicken with olive oil. Sprinkle with salt and pepper. Place chicken breast side down in the roasting pan. (You can use a rack if preferred.)
4) Wedge herbs and and remaining slices of lemon between chicken wings and body. Add any remaining grapes, lemon, and herbs to pan, around chicken.
5) Roast chicken for around 20 minutes per pound, basting occasionally with pan juices and white wine. When breast meat hits 175°F on a meat thermometer, it's finished.
6) Serve with rice and grapes, spooning pan juices over everything.
Approximate Price Per Serving
$1.17
Calculations
1 roasting chicken, about 4 to 5 pounds: $5.13 (mine was 6.5 lbs – Kris)
1 lemon, sliced: $0.40
salt and pepper to taste: $0.04
1 onion, cut into eight wedges: $0.12
1 large bunch of seedless grapes: $0.60
A few sprigs of fresh rosemary, thyme, sage, and or tarragon: $0.30
1 cup of white wine: $1.44
Olive oil: $0.16
TOTAL: $8.19
PER SERVING (TOTAL/7): $1.17
Most recipes call for clear juices and an inner temperature (taken at the thigh) of 160°F to 175°F, but the government mandates a scorching 180°F to ensure all lurking germs have been thoroughly incinerated. While that’s extreme, 160°F occurs to me as a breeding ground for intestinal anarchy, and I recently found that 175°F … well, it doesn’t work so well.
Highly praised in its comments section, Simply Recipes’ Roast Chicken with Grapes looked like a killer way to rid myself of about-to-go-bad fruit and poultry. So I stuffed the bird, laid it gently on a bed of onion and lemon (sexy, no?), and then roasted it to the assigned 175°F degrees. The dark meat came out moist and tasty, but the breast? Dry. Not summer-in-the-Sahara arid, but definitely markedly less juicy than any other part of the bird, even though it was essentially braising in wine. Granted, my fowl was a 6-1/2 pound leviathan, but size didn’t seem to matter with Daisy Martinez’s Pollo Asada, which came out perfectly at the prescribed 165°F. Strange.
Due to the dryness issue, I can’t wholeheartedly recommend the recipe. It’s definitely pretty good, with savory vino-tinged drippings, grapes that absorb the wine, and decent leftovers, but Marcella’s and Daisy’s roast chickens are tastier options for the money. B-.
(As always, to reduce fat and calorie intake, peel off the skin, choose meat from the breast, and consume in reasonable [4-6oz] portions. Since nutritional information is difficult to compute for roast chicken, only the price is calculated.)
Roast Chicken with Grapes
Makes 7 generous servings
Adapted from Simply Recipes.
1 roasting chicken, about 4 to 5 pounds1 lemon, sliced
salt and pepper to taste
1 onion, cut into eight wedges
1 cup seedless grapes, halved
A few sprigs of fresh rosemary, thyme, sage, and/or tarragon
1 cup of white wine
Olive oil
1) Preheat oven to 350°F. Line roasting pan or large baking dish with a few slices of lemon and onion.
2) Massage chicken cavity with olive oil, then salt and pepper cavity to taste. Place grapes, a few onion wedges, a few herb sprigs, and half of the lemon slices into cavity. If there's still more space, top cavity off with more grapes.
3) Brush outside of chicken with olive oil. Sprinkle with salt and pepper. Place chicken breast side down in the roasting pan. (You can use a rack if preferred.)
4) Wedge herbs and and remaining slices of lemon between chicken wings and body. Add any remaining grapes, lemon, and herbs to pan, around chicken.
5) Roast chicken for around 20 minutes per pound, basting occasionally with pan juices and white wine. When breast meat hits 175°F on a meat thermometer, it's finished.
6) Serve with rice and grapes, spooning pan juices over everything.
Approximate Price Per Serving
$1.17
Calculations
1 roasting chicken, about 4 to 5 pounds: $5.13 (mine was 6.5 lbs – Kris)
1 lemon, sliced: $0.40
salt and pepper to taste: $0.04
1 onion, cut into eight wedges: $0.12
1 large bunch of seedless grapes: $0.60
A few sprigs of fresh rosemary, thyme, sage, and or tarragon: $0.30
1 cup of white wine: $1.44
Olive oil: $0.16
TOTAL: $8.19
PER SERVING (TOTAL/7): $1.17
Fennel, Fish, and Food-Shopping Forethought: Cod and Arrabiata Over Braised Fennel
(Today’s recipe is a guest post by the lovely and effervescent Rachel, a.k.a. the Cheap Healthy Gourmet, a.k.a. my ex-roommate/hetero life partner. Girl can cook like the dickens.)
Kris and I were roommates for nearly a decade. We whiled away many an evening brainstorming recipes, swooning over Batali, and perfecting Paula Deen impressions. (Don’t ask.) We even made an injury/insult-free Thanksgiving in a 13” x 17” oven—a testament to our enduring friendship.
Kris helped me embrace my love of the kitchen, and it’s since become a thrill to create delicious meals that adhere to CHGD’s standards. (The “D” is for “dairy/casein-free.” Cursed be the food allergies!). So, when I came across this gem, I knew I could make it fit CHGD criteria through two modifications:
And now, the drama. Here’s where I goofed: I had a full roster on grocery day, and was stuck with shopping at a store that rhymes with Schmol Schmoods, whose proteins and organics can be overpriced. With a little pre-planning, I could have bought the same fish for half the cost.
In “RTFR” news, I realized halfway through prep that I could have used pre-existing marinara for the arrabiata instead of buying new tomatoes. Say it with me: duh.
I overspent, but I reminded myself of a Kris mantra: Everyone makes mistakes. Live-in Gentleman and I ate mightily, and we’ll do better next time. In any case, we still read the recipe in the Paula Deen voice, knowing that our pronunciation of “oil” (a.k.a. oa-HULL) would have made Kris proud.
Cod and Arrabiata Over Braised Fennel
Makes two generous entrees or four appetizers
Adapted from Epicurious/Gourmet magazine (March 2003).
1 large fennel/anise bulb, fronds reserved and stalks discarded
1 medium onion, halved lengthwise, one half cut lengthwise into 1/4-inch-thick slices and the other half chopped
1/2 teaspoon anchovy paste
1/2 cup fat-free vegetable broth
1 scant teaspoon extra-virgin olive oil
2 (4-5-oz) skinless cod fillets, bones removed
Kosher salt
Fresh ground pepper
Arrabiata:
1 scant teaspoon extra-virgin olive oil
1/8 to 1/4 teaspoon dried hot red pepper flakes; to taste
1 (14-oz) can whole tomatoes in juice, with hard parts and skin removed, hand-crushed, and juice reserved
2 large garlic cloves, minced
1 teaspoon balsamic vinegar
OR
Approx. 1 heaping cup of marinara
1/8 to 1/4 teaspoon dried hot red pepper flakes; to taste
1 tsp. balsamic vinegar
1) If using, chop 2 tablespoons fennel fronds. Set aside. Cut the fennel bulbs into quarters lengthwise. Cut quarters into slices about 1/4-inch in thickness.
2) Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced fennel bulbs, sliced onion, and anchovy paste and cook about 1 minute, stirring the whole time. Add salt and pepper to taste. Pour in broth and cook covered (a.k.a. braise) for about 20 minutes, stirring occasionally. Veggies should be tender at end.
3) Uncover, bring to a boil, and cook until liquid is gone, stirring occasionally. This should take 10 minutes or so. Pour mixture into a shallow glass or ceramic baking dish.
4) Preheat oven to 450°F.
5) While you're waiting for the fennel to cook, heat 1 teaspoon oil in a different nonstick skillet over medium heat. Add onion, garlic, red pepper flakes, and salt and cook 3 or 4 minutes, stirring occasionally. Pour in tomatoes, reserved juice, and vinegar. Simmer until super thick, 15 to 20 minutes, stirring occasionally.
6) Place fish on fennel mixture and sprinkle with a little salt. Using a large spoon, top fish with tomato sauce. Then: "Cover with a sheet of parchment paper or wax paper. Cover baking dish tightly with foil and bake in middle of oven until fish is just cooked through, 10 to 15 minutes." If using, sprinkle with those chopped-up fennel fronds.
Approximate Calories, Fat, and Price per Serving
261.7 calories, 6.3 g fat, $3.02
Calculations (Sans Dumbness):
1 large fennel bulb: 73 calories, 0.5 g fat, $1.00
2 (4-5-oz) cod: 189 calories, 1.5 g fat, $3.98
1 medium onion: 46 calories, 0.1 g fat, $0.30
1/2 teaspoon anchovy paste: 1.3 calories, .1 g fat, $.06
1/2 cup fat-free vegetable broth, 10 calories, 0 g fat, $.08
Hot red pepper flakes: 0 calories, 0 g fat, $.01
1 cup marinara: 159 calories, 4.5 g fat, $.50
1 tsp. balsamic vinegar: 5 calories, 0 g fat, $0.02
1 tablespoon kosher salt = negligible calories and fat, $0.02
1 teaspoon fresh black pepper: negligible calories and fat, $0.02
1 scant teaspoon olive oil: 40 calories, 4.7 g fat $0.05
TOTAL: 523.3 calories, 12.6 g fat, $6.04
PER SERVING (TOTAL/2): 261.7 calories, 6.3 g fat, $3.02
Kris and I were roommates for nearly a decade. We whiled away many an evening brainstorming recipes, swooning over Batali, and perfecting Paula Deen impressions. (Don’t ask.) We even made an injury/insult-free Thanksgiving in a 13” x 17” oven—a testament to our enduring friendship.
Kris helped me embrace my love of the kitchen, and it’s since become a thrill to create delicious meals that adhere to CHGD’s standards. (The “D” is for “dairy/casein-free.” Cursed be the food allergies!). So, when I came across this gem, I knew I could make it fit CHGD criteria through two modifications:
- Greenmarket Mark-down: Supermarket fennel’s pricey ‘round these parts, and I can often find better, cheaper, locally-grown goods.
- Lance the Bass: FreshDirect quotes Chilean sea bass at (shield your eyes!) $25.99/lb. Plus, it seemed like an odd choice for the recipe, which asks one to slather fillets in arrabiata, a.k.a. spicy tomato sauce. Since this would overpower the delicate, buttery bass, it seemed wiser to use a less-expensive alternative that would be improved by a little heat. Enter low-fat, low-cost cod, with its moist, mild flesh and cooperative price tag.
And now, the drama. Here’s where I goofed: I had a full roster on grocery day, and was stuck with shopping at a store that rhymes with Schmol Schmoods, whose proteins and organics can be overpriced. With a little pre-planning, I could have bought the same fish for half the cost.
In “RTFR” news, I realized halfway through prep that I could have used pre-existing marinara for the arrabiata instead of buying new tomatoes. Say it with me: duh.
I overspent, but I reminded myself of a Kris mantra: Everyone makes mistakes. Live-in Gentleman and I ate mightily, and we’ll do better next time. In any case, we still read the recipe in the Paula Deen voice, knowing that our pronunciation of “oil” (a.k.a. oa-HULL) would have made Kris proud.
Cod and Arrabiata Over Braised Fennel
Makes two generous entrees or four appetizers
Adapted from Epicurious/Gourmet magazine (March 2003).
1 large fennel/anise bulb, fronds reserved and stalks discarded1 medium onion, halved lengthwise, one half cut lengthwise into 1/4-inch-thick slices and the other half chopped
1/2 teaspoon anchovy paste
1/2 cup fat-free vegetable broth
1 scant teaspoon extra-virgin olive oil
2 (4-5-oz) skinless cod fillets, bones removed
Kosher salt
Fresh ground pepper
Arrabiata:
1 scant teaspoon extra-virgin olive oil
1/8 to 1/4 teaspoon dried hot red pepper flakes; to taste
1 (14-oz) can whole tomatoes in juice, with hard parts and skin removed, hand-crushed, and juice reserved
2 large garlic cloves, minced
1 teaspoon balsamic vinegar
OR
Approx. 1 heaping cup of marinara
1/8 to 1/4 teaspoon dried hot red pepper flakes; to taste
1 tsp. balsamic vinegar
1) If using, chop 2 tablespoons fennel fronds. Set aside. Cut the fennel bulbs into quarters lengthwise. Cut quarters into slices about 1/4-inch in thickness.
2) Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced fennel bulbs, sliced onion, and anchovy paste and cook about 1 minute, stirring the whole time. Add salt and pepper to taste. Pour in broth and cook covered (a.k.a. braise) for about 20 minutes, stirring occasionally. Veggies should be tender at end.
3) Uncover, bring to a boil, and cook until liquid is gone, stirring occasionally. This should take 10 minutes or so. Pour mixture into a shallow glass or ceramic baking dish.
4) Preheat oven to 450°F.
5) While you're waiting for the fennel to cook, heat 1 teaspoon oil in a different nonstick skillet over medium heat. Add onion, garlic, red pepper flakes, and salt and cook 3 or 4 minutes, stirring occasionally. Pour in tomatoes, reserved juice, and vinegar. Simmer until super thick, 15 to 20 minutes, stirring occasionally.
6) Place fish on fennel mixture and sprinkle with a little salt. Using a large spoon, top fish with tomato sauce. Then: "Cover with a sheet of parchment paper or wax paper. Cover baking dish tightly with foil and bake in middle of oven until fish is just cooked through, 10 to 15 minutes." If using, sprinkle with those chopped-up fennel fronds.
Approximate Calories, Fat, and Price per Serving
261.7 calories, 6.3 g fat, $3.02
Calculations (Sans Dumbness):
1 large fennel bulb: 73 calories, 0.5 g fat, $1.00
2 (4-5-oz) cod: 189 calories, 1.5 g fat, $3.98
1 medium onion: 46 calories, 0.1 g fat, $0.30
1/2 teaspoon anchovy paste: 1.3 calories, .1 g fat, $.06
1/2 cup fat-free vegetable broth, 10 calories, 0 g fat, $.08
Hot red pepper flakes: 0 calories, 0 g fat, $.01
1 cup marinara: 159 calories, 4.5 g fat, $.50
1 tsp. balsamic vinegar: 5 calories, 0 g fat, $0.02
1 tablespoon kosher salt = negligible calories and fat, $0.02
1 teaspoon fresh black pepper: negligible calories and fat, $0.02
1 scant teaspoon olive oil: 40 calories, 4.7 g fat $0.05
TOTAL: 523.3 calories, 12.6 g fat, $6.04
PER SERVING (TOTAL/2): 261.7 calories, 6.3 g fat, $3.02
CHG Favorites of the Week
Bargains of the Week
Amazon: $25 off a $49-or-more Con Agra foods order (Dealhack)
Linens N’ Things: 20% off order coupon (thru 12/31 - Bargainist)
Macy’s: $25 off $100 online purchase (thru 9/22 - Bargainist)
Blog of the Week
Words to Eat By
This is one of my absolute favorite food blogs in the whole world, and not just because it features THE CUTEST BABY EVER (family and friends’ children excepted, of course). A Brooklyn native, Debbie warmly and wittily recounts her adventures in lower-fat cooking and motherhood, as well as her lifelong struggles with weight. The writing is aces, the recipes are delectable (I’ve tried a few), and oh yeah - there’s that baby. If possible, check out her three-part series, “Fat Debbie,” “Hot Debbie,” and just regular ol' “Debbie.”
Cookbook of the Week
Lidia Bastianich’s Italian-American Table
If you’ve ever flipped past PBS, you’ve probably seen Lidia’s Italy – a modestly shot, drool-inducing series where Ms. Bastianich slices, kneads, and sautés her way through dozens of Istrian-slanted Italian dishes. This, Lidia’s second tome (I think?), is the guidebook that goes along with the show. Deeply personal and neatly laid-out, I’ll be working my way through it for the next several hundred years, even if it doesn’t pay any attention whatsoever to fat content. While several of the recipes are available on LidiasItaly.com (skip over the intro), the book itself provides lots of basic how-tos that aren’t included on the site. Amazon has it used from about $7.50.
Organization of the Week
Treat the Troops
Jeanette Cram has baked over 640,000 cookies for soldiers overseas. Whether or not you agree with the war, this is a very, very cool thing, and she’d love some assistance in defraying the postage cost. Contact information is included on her site, but if you’d like to send your own care package, browse her tips section for good ideas.
Quote of the Week
"Why does man kill? He kills for food. And not only food - frequently there must be a beverage." - Woody Allen
Tip of the Week
Instead of hulling strawberries with a pairing knife, push a drinking straw from the bottom up through the top. The leafy, stemmy part will pop right off.
Untried Cheap, Healthy Recipe of the Week
Mark Bittman’s Tomato Paella from The Wednesday Chef
Man, if all food photography looked half as good as this, my monitor would have a hole gnawed right through it. This blog is a pretty sweet in general.
Video of the Week (Food Division)
“Cold Beverage” – G. Love and Special Sauce
G. Love’s second best song (behind “My Baby’s Got Sauce”) is a funky, funky treatise on the glory of extra ice. Dig it.
`
Amazon: $25 off a $49-or-more Con Agra foods order (Dealhack)
Linens N’ Things: 20% off order coupon (thru 12/31 - Bargainist)
Macy’s: $25 off $100 online purchase (thru 9/22 - Bargainist)
Blog of the Week
Words to Eat By
This is one of my absolute favorite food blogs in the whole world, and not just because it features THE CUTEST BABY EVER (family and friends’ children excepted, of course). A Brooklyn native, Debbie warmly and wittily recounts her adventures in lower-fat cooking and motherhood, as well as her lifelong struggles with weight. The writing is aces, the recipes are delectable (I’ve tried a few), and oh yeah - there’s that baby. If possible, check out her three-part series, “Fat Debbie,” “Hot Debbie,” and just regular ol' “Debbie.”
Cookbook of the Week
Lidia Bastianich’s Italian-American Table
If you’ve ever flipped past PBS, you’ve probably seen Lidia’s Italy – a modestly shot, drool-inducing series where Ms. Bastianich slices, kneads, and sautés her way through dozens of Istrian-slanted Italian dishes. This, Lidia’s second tome (I think?), is the guidebook that goes along with the show. Deeply personal and neatly laid-out, I’ll be working my way through it for the next several hundred years, even if it doesn’t pay any attention whatsoever to fat content. While several of the recipes are available on LidiasItaly.com (skip over the intro), the book itself provides lots of basic how-tos that aren’t included on the site. Amazon has it used from about $7.50.
Organization of the Week
Treat the Troops
Jeanette Cram has baked over 640,000 cookies for soldiers overseas. Whether or not you agree with the war, this is a very, very cool thing, and she’d love some assistance in defraying the postage cost. Contact information is included on her site, but if you’d like to send your own care package, browse her tips section for good ideas.
Quote of the Week
"Why does man kill? He kills for food. And not only food - frequently there must be a beverage." - Woody Allen
Tip of the Week
Instead of hulling strawberries with a pairing knife, push a drinking straw from the bottom up through the top. The leafy, stemmy part will pop right off.
Untried Cheap, Healthy Recipe of the Week
Mark Bittman’s Tomato Paella from The Wednesday Chef
Man, if all food photography looked half as good as this, my monitor would have a hole gnawed right through it. This blog is a pretty sweet in general.
Video of the Week (Food Division)
“Cold Beverage” – G. Love and Special Sauce
G. Love’s second best song (behind “My Baby’s Got Sauce”) is a funky, funky treatise on the glory of extra ice. Dig it.
`
Chop ‘Til You Drop: The Ultimate Guide to Slicing, Carving, and Cutting Your Food into Tiny, Affordable Pieces
It may seem daunting, but one of the easiest and thriftiest ways to make meals taste better is to cleave, dice, and mangle your own ingredients. There are two reasons for this:
- Lots of foods lose flavor and vitamins the second they’re sliced open. As a general rule, the less meat and produce are handled, the better they’ll taste on the table, and the better they’ll act in recipes.
- Pre-cut fruit, veggies, and meat can run FIVE TIMES the cost of simply buying the food whole. Case in point: at FreshDirect.com, jumbo carrots go for $0.79/lb, while 16 ounces of baby carrots and celery sticks cost a whopping $4.99. That’s nuts.
Now that you’re convinced that hacking your own comestibles is the way to go (you are, right?), let’s get to chopping.
First, a smattering of rules:
- Chop safely. Knives are sharp bastards by definition (thus the expression “sharp as a cliché”), and it’s stunningly easy to slice through a major organ if you lose your grip. Chopping slowly, paying attention, and/or watching this video might save a finger.
- Chop with a sharp knife. A dull one forces you to put more oomph into the motion, increasing the chance of injury. Honing and sharpening tools can help maintain a knife’s razor-edged glow, as seen here.
- Chop with the right knife. Using a pairing knife on a pumpkin might take awhile, and a chef’s knife applied to an apple peel could do some serious damage. This video, from About.com, is a good guide for matching knives to their correct targets. Hormel has a nice text-n-picture rundown, too.
- Chop after you shop. You’ll save buckets of time and energy down the line if you hew your food as soon as you get home. Certain fruits and vegetables (apples, pears, etc.) won’t hold up, but others (cantaloupe, pineapples, etc.) will stay edible for ages in the fridge or freezer.
- Chop uniformly. This is only if you intend to cook with it, but cutting food into similar-sized pieces will help them roast, bake, or boil equally.
- Chop smart. Besides Big Green, the all-purpose emerald hoodie I bought senior year of high-school, a $90 knife skills class was the best investment I ever made. I buzz through food about three times faster now, and don’t fear losing a hand half as much. Check nearby cooking schools to see if they offer one-off lessons.
Next, we move on to a few chopping terms that always come in handy.
- Chiffonade
“Thin strips or shreds of vegetables (classically, sorrel and lettuce)” - The New Food Lover's Companion via Food.com
Instructions
Video (click on "chiffonade") - Chop
“To chop means to cut foods into pieces. This is a larger cut than dice or mince and generally does not need to be uniform.” – Food.com
Instructions
Video - Dice
“To cut food into tiny (about 1/8- to 1/4-inch) cubes.” - The New Food Lover's Companion via Food.com
Instructions
Video - Julienne
“Foods that have been cut into thin, matchstick strips.” - The New Food Lover's Companion via Food.com
Instructions
Video - Mince
Smaller than a dice, it’s just about the tiniest cut you can manage.
Instructions (garlic example)
Video (click on “mince”)
Finally, it’s on to specific foods. Whether you’re hacking at a pomegranate, potato, or pork roast, these videos and instructions should provide some guidance for your first time. Remember, though: be careful. I take no responsibility for injuries other than my own. (Which are numerous and ouchy.)
FRUITS
- Apples & Pears: Instructions (scroll way down), Video (click on “peeling and coring apples”)
- Citrus (lemons, limes, oranges, etc.): Instructions, Video (click on “segment citrus”)
- Coconuts: Instructions, Video, Video 2
- Kiwi: Instructions, Video
- Mangoes: Instructions, Video
- Melons (cantaloupe, honeydew, etc.): Video
- Papaya: Instructions, Video
- Pineapples: Instructions, Video
- Pomegranates: Instructions, Video
- Stone Fruits (plums, peaches, nectarines): Instructions, Video (peach peeling)
- Watermelons: Instructions, Instructions 2, Video
VEGETABLES
- Artichokes: Instructions, Video (click on “clean artichokes”)
- Avocadoes: Instructions, Video
- Bell Peppers: Instructions, Video
- Broccoli and Cauliflower: Instructions, Video
- Butternut Squash: Instructions (other winter squash included), Video
- Carrots: Instructions
- Chile Peppers: Instructions, Instructions 2
DO NOT CHOP HOT PEPPERS BARE-HANDED. TRUST ME ON THIS. - Corn: Instructions, Video (click on “cut kernels off corn”)
- Cucumbers: Instructions, Video (click on “seed”)
- Garlic: Instructions, Video (click on “peel, puree garlic”)
- Ginger: Instructions, Video
- Herbs: Instructions, Video
- Leeks: Instructions, Video (click on “cleaning leeks”)
- Lettuce & Leafy Greens: Instructions, Instructions 2
- Mushrooms: Instructions, Video (click on “cleaning mushrooms”)
- Olives: Instructions, Video
- Onions: Instructions, Instructions 2, Video
- Potatoes: Instructions
- Pumpkin: Video
- Tomatoes: Instructions, Video 1 (click on “peel tomatoes”), Video 2 (seeding and dicing)
MEATS
- Beef: Instructions (Roast), Video (London BroilFlank Steak)
- Chicken (Whole): Instructions, Instructions 2, Video, Video 2, Video 3 (butterflying - click on “butterfly a chicken”)
- Fish (Whole): Instructions, Video
- Lamb: Instructions (all cuts), Video (Leg)
- Lobster: Instructions, Video (click on “shell lobster”)
- Pork: Instructions (Ham), Instructions 2 (Roasts), Video (Scroll down to “carving a ham”)
- Shellfish: Instructions (Mussels), Instructions 2 (Clams), Instructions 3 (Oysters), Video (click on “open shellfish”)
- Shrimp: Instructions, Video (click on “clean shrimp”)
- Turkey: Instructions, Video (click on “carve a turkey”)
That’s all, folks. Please let me know if a link is dead, or if you have any other suggestions. I welcome them with open arms, which are finally healing from that bout with a butternut squash.
Tuesday Megalinks
Blueprint for Financial Prosperity: $325 Cups of Coffee, or Why the Latte Factor Matters
Turns out, that morning cuppa Starbucks can pay for a house. I'm seriously rethinking my Coffeemate addiction.
Bootstrapper: 100 Foods to Improve Your Productivity
I wonder if there are foods that can improve a tendency to procrastinate? Or maybe an antipathy to laundry?
Jaden’s Steamy Kitchen: How to Turn Cheap Choice Steaks Into Gucci Prime Steaks
It's alchemy, my good man! Satisfy your inner Alton Brown with this salt-heavy guide to morphing your meat.
No Credit Needed: Festival of Frugality #92
Nice, CHG-relevant posts from Financial Tips for WAHMS, AskDong, and Money Crashers in particular.
Real Simple: The Ultimate Chicken Handbook
DA-YUM, son.
The Simple Dollar: Does Cooking at Home Really Beat the McDonald’s $1 Double Cheeseburger?
Short answer: yes. Long answer: if you’re buying in bulk, have an open freezer, and don’t mind the taste of your own cooking, then yes.
Zen Habits: 10 Tasty, Easy and Healthy Breakfast Ideas
A blog so at peace with itself, even the breakfast suggestions are calm. (As opposed to those wild, crazy bacon-and-eggs blogs, I guess.)
`
Turns out, that morning cuppa Starbucks can pay for a house. I'm seriously rethinking my Coffeemate addiction.
Bootstrapper: 100 Foods to Improve Your Productivity
I wonder if there are foods that can improve a tendency to procrastinate? Or maybe an antipathy to laundry?
Jaden’s Steamy Kitchen: How to Turn Cheap Choice Steaks Into Gucci Prime Steaks
It's alchemy, my good man! Satisfy your inner Alton Brown with this salt-heavy guide to morphing your meat.
No Credit Needed: Festival of Frugality #92
Nice, CHG-relevant posts from Financial Tips for WAHMS, AskDong, and Money Crashers in particular.
Real Simple: The Ultimate Chicken Handbook
DA-YUM, son.
The Simple Dollar: Does Cooking at Home Really Beat the McDonald’s $1 Double Cheeseburger?
Short answer: yes. Long answer: if you’re buying in bulk, have an open freezer, and don’t mind the taste of your own cooking, then yes.
Zen Habits: 10 Tasty, Easy and Healthy Breakfast Ideas
A blog so at peace with itself, even the breakfast suggestions are calm. (As opposed to those wild, crazy bacon-and-eggs blogs, I guess.)
`
Of Sisters and Soup: Butternut Squash and Pear Soup
Two years younger, two inches shorter and a pack-a-day smoker, my sister L can (and will, if provoked) kick the everloving crap out of me in a fair fight. Sure, she’s a softball pitcher and ex-lifeguard and I have the biceps of an anorexic Woody Allen, but there’s no worldly explanation for her superior strength, speed, and skill - especially because her diet blows.
Somehow, the woman has become the family jock even though all her meals end in “tot.” A notoriously choosy eater, L actively rejects vegetables, fine cheeses, braised meats, and homemade sauces for cereal, boxed pasta, and Diet Coke. (Not together, like in a slurry. That would be gross.) She made fun of me on Thanksgiving for adding shallots to gravy, and pooh-poohs all edibles that don’t have a mascot. When I told her about this post, L cooed, "Ooo - you have to write how I tell you to stop putting shit in my food." In sum, she hates healthy, home-cooked, perservative-free cuisine.
But she likes this soup.
I wasn’t expecting much when I plopped a bowl in front of her last year, so when L raised those expertly-plucked eyebrows, smiled, and delivered an approving, “This is really good, Kris,” it was as if God himself had given me the thumbs-up from on high. It made me jig in my parents’ kitchen, and I don’t even know how.
Adapted from Dave Lieberman’s Butternut Squash and Pear Soup recipe, it’s sweet but not cloying, and marries the fruit and vegetable with happy, soul-warming results. Plus, it makes a fine first course, but can also act as a main in a pinch. To save cash and calories, I took out Dave’s cream and rosemary, and added a dash of pumpkin pie spice for extra flava.
L's coming to visit this week, and I have a batch all ready for her. I was considering whipping up a whole fancy meal, but this just might do for now. Baby steps, you know.
(P.S. Buying pre-cut vegetables is not the most frugal thing, but butternut squash is hell to butcher. I’ve never been able to slough the skin off with a vegetable peeler, and have come close to losing limbs in the chopping process. If you’re cool with it, go crazy, but if you want to save time and precious blood, grab a box of supermarket-sliced chunks.)
(P.P.S. Must ... work on ... food ... photography...)
Butternut Squash and Pear Soup
Makes 9 servings, 1 cup each
Adapted from Dave Lieberman.
4 tablespoons butter
2 medium onions, diced
1 medium butternut squash peeled, seeded and cut into 1-inch pieces
4 pears, peeled and chopped into roughly 1-inch pieces
1-quart (4 cups) low sodium chicken (or veggie) stock, or enough to cover
Dash of pumpkin pie spice, nutmeg or cinnamon
Salt, freshly ground black pepper and granulated sugar
1) In a large stockpot or dutch oven, heat butter over medium-high until melted. Drop heat to medium, add onions, and cook until soft and a little translucent. Add squash and pears and sweat for another 15 or 20 minutes.
2) Add stock and simmer for 15-20 minutes, until squash is tender.
3) If you have an immersion blender, great – use it. If not, process half the batch in a blender until smooth. (Be very careful here, lest the blender spill over.) Remove and process the other half. Add both halves back into pot.
4) Season with spice, salt, pepper, and sugar to taste.
Approximate Calories, Fat, and Price per Serving
191 calories, 6.4 g fat, $0.63
Calculations
4 tablespoons butter: 400 calories, 44 g fat, $0.37
2 medium onions: 92 calories, 0.2 g fat, $0.60
1 medium butternut squash: 562 calories, 1.2 g fat, $2.20
4 pears: 322 calories, 0.7 g fat, $1.52
1-quart (4 cups) low sodium chicken stock: 346 calories, 11.5 g fat, $0.92
Dash of pumpkin pie spice, nutmeg or cinnamon: negligible fat and calories, $0.02
Salt, freshly ground black pepper and granulated sugar: 50 calories, 0 g fat, $0.05
TOTAL: 1722 calories, 57.6 g fat, $5.68
PER SERVING (TOTAL/9): 191 calories, 6.4 g fat, $0.63
Somehow, the woman has become the family jock even though all her meals end in “tot.” A notoriously choosy eater, L actively rejects vegetables, fine cheeses, braised meats, and homemade sauces for cereal, boxed pasta, and Diet Coke. (Not together, like in a slurry. That would be gross.) She made fun of me on Thanksgiving for adding shallots to gravy, and pooh-poohs all edibles that don’t have a mascot. When I told her about this post, L cooed, "Ooo - you have to write how I tell you to stop putting shit in my food." In sum, she hates healthy, home-cooked, perservative-free cuisine.
But she likes this soup.
I wasn’t expecting much when I plopped a bowl in front of her last year, so when L raised those expertly-plucked eyebrows, smiled, and delivered an approving, “This is really good, Kris,” it was as if God himself had given me the thumbs-up from on high. It made me jig in my parents’ kitchen, and I don’t even know how.
Adapted from Dave Lieberman’s Butternut Squash and Pear Soup recipe, it’s sweet but not cloying, and marries the fruit and vegetable with happy, soul-warming results. Plus, it makes a fine first course, but can also act as a main in a pinch. To save cash and calories, I took out Dave’s cream and rosemary, and added a dash of pumpkin pie spice for extra flava.
L's coming to visit this week, and I have a batch all ready for her. I was considering whipping up a whole fancy meal, but this just might do for now. Baby steps, you know.
(P.S. Buying pre-cut vegetables is not the most frugal thing, but butternut squash is hell to butcher. I’ve never been able to slough the skin off with a vegetable peeler, and have come close to losing limbs in the chopping process. If you’re cool with it, go crazy, but if you want to save time and precious blood, grab a box of supermarket-sliced chunks.)
(P.P.S. Must ... work on ... food ... photography...)
Butternut Squash and Pear Soup
Makes 9 servings, 1 cup each
Adapted from Dave Lieberman.
4 tablespoons butter2 medium onions, diced
1 medium butternut squash peeled, seeded and cut into 1-inch pieces
4 pears, peeled and chopped into roughly 1-inch pieces
1-quart (4 cups) low sodium chicken (or veggie) stock, or enough to cover
Dash of pumpkin pie spice, nutmeg or cinnamon
Salt, freshly ground black pepper and granulated sugar
1) In a large stockpot or dutch oven, heat butter over medium-high until melted. Drop heat to medium, add onions, and cook until soft and a little translucent. Add squash and pears and sweat for another 15 or 20 minutes.
2) Add stock and simmer for 15-20 minutes, until squash is tender.
3) If you have an immersion blender, great – use it. If not, process half the batch in a blender until smooth. (Be very careful here, lest the blender spill over.) Remove and process the other half. Add both halves back into pot.
4) Season with spice, salt, pepper, and sugar to taste.
Approximate Calories, Fat, and Price per Serving
191 calories, 6.4 g fat, $0.63
Calculations
4 tablespoons butter: 400 calories, 44 g fat, $0.37
2 medium onions: 92 calories, 0.2 g fat, $0.60
1 medium butternut squash: 562 calories, 1.2 g fat, $2.20
4 pears: 322 calories, 0.7 g fat, $1.52
1-quart (4 cups) low sodium chicken stock: 346 calories, 11.5 g fat, $0.92
Dash of pumpkin pie spice, nutmeg or cinnamon: negligible fat and calories, $0.02
Salt, freshly ground black pepper and granulated sugar: 50 calories, 0 g fat, $0.05
TOTAL: 1722 calories, 57.6 g fat, $5.68
PER SERVING (TOTAL/9): 191 calories, 6.4 g fat, $0.63
Pollo Asada: Dad, Lobster, and Hard-Earned Deliciousness
My dad is a big seafood fan in general, but nothing – not Ken Burns documentaries, not Derek Jeter, possibly not even his children – hold the same place in his heart as a good chunk of lobster. And while he digs its buttery taste and luxurious texture, it’s the effort that makes the scarlet crustacean all the more satisfying.
See, Dad’s theory is that lobster is so drool-inducing because you have to work for it. Encased in near-impenetrable exoskeletal armor, each delectable morsel becomes more enticing as you cleave, rend, and yank it from its fishy hideout.
While not a lobster, Daisy Martinez’s Pollo Asada holds the same promise, as well as a similar workload. To prepare the dish, you must first beat the hell out of the adobo ingredients, until they morph into an alluring verdant paste. Then you have to carefully, thoroughly loosen the skin before you finally, painstakingly apply the adobo to the awaiting meat underneath. With a teaspoon, no less.
Despite all the elbow grease, the prep doesn’t take as long as one might think. And the end product … oh, the end product. Golden, fragrant, and moister than a field of tongues, The Boyfriend and I liked it even better than the Marcella recipe posted a few weeks ago. (And lord, that’s saying something.) Not to mention, the leftovers are outrageous. Lobster-like, one might say.
Like any roast chicken, the fat and calories are hard to compute, and depend largely on what part of the bird you’re eating from. To cut the badness, pick from the breast and/or remove the skin.
Pollo Asada
7 generous servings
From Daisy Martinez (warning: pdf file).
One 5 pound chicken [washed and patted dry inside and out] (Mine was 6 lbs – Kris)
12 cloves garlic, peeled
1 1⁄2 tablespoons fine sea or kosher salt
1 tablespoon black peppercorns
2 tablespoons dried oregano
2 tablespoons olive oil
2 tablespoons white wine vinegar
1) With a mortar and pestle or, crush the garlic and salt into a paste. Drop in the peppercorns and oregano. Pound until they're part of the paste. Add oil and vinegar. Stir well to combine.
2) Preheat oven to 500°F. Prep a roasting pan with a rack placed inside.
3) Very gently and lightly, use your fingers to loosen the skin on top of the chicken breast. Attempt the same with the legs, thighs, and back, trying not to rip the skin. With a teaspoon, rub the paste/adobo in between the skin and the meat, all over the chicken. Get the cavity, too, if you can.
4) Truss the chicken. Gently place on the roasting pan rack and cook for 30 minutes. Drop the oven to 400°F and keep roasting until "the juices from the thickest part of the thigh near the bone run clear." [Daisy says this should take 45 minutes or so]. If you're not sure about the juices, use an instant read thermometer to take the temperature "where the thigh meets the backbone." It should read 165°F. Remove from oven and let sit for 10 minutes, for juices to redistribute. Serve.
Approximate Price per Serving
$0.94
Calculations
One 5 pound chicken: $5.13 (mine was 6 lbs)
12 cloves garlic: $0.60
1 1⁄2 tablespoons fine sea or kosher salt: $0.03
1 tablespoon black peppercorns: $0.30
2 tablespoons dried oregano: $0.18
2 tablespoons olive oil: $0.16
2 tablespoons white wine vinegar: $0.16
TOTAL: $6.56
PRICE PER SERVING (TOTAL/7): $0.94
See, Dad’s theory is that lobster is so drool-inducing because you have to work for it. Encased in near-impenetrable exoskeletal armor, each delectable morsel becomes more enticing as you cleave, rend, and yank it from its fishy hideout.
While not a lobster, Daisy Martinez’s Pollo Asada holds the same promise, as well as a similar workload. To prepare the dish, you must first beat the hell out of the adobo ingredients, until they morph into an alluring verdant paste. Then you have to carefully, thoroughly loosen the skin before you finally, painstakingly apply the adobo to the awaiting meat underneath. With a teaspoon, no less.
Despite all the elbow grease, the prep doesn’t take as long as one might think. And the end product … oh, the end product. Golden, fragrant, and moister than a field of tongues, The Boyfriend and I liked it even better than the Marcella recipe posted a few weeks ago. (And lord, that’s saying something.) Not to mention, the leftovers are outrageous. Lobster-like, one might say.
Like any roast chicken, the fat and calories are hard to compute, and depend largely on what part of the bird you’re eating from. To cut the badness, pick from the breast and/or remove the skin.
Pollo Asada
7 generous servings
From Daisy Martinez (warning: pdf file).
One 5 pound chicken [washed and patted dry inside and out] (Mine was 6 lbs – Kris)12 cloves garlic, peeled
1 1⁄2 tablespoons fine sea or kosher salt
1 tablespoon black peppercorns
2 tablespoons dried oregano
2 tablespoons olive oil
2 tablespoons white wine vinegar
1) With a mortar and pestle or, crush the garlic and salt into a paste. Drop in the peppercorns and oregano. Pound until they're part of the paste. Add oil and vinegar. Stir well to combine.
2) Preheat oven to 500°F. Prep a roasting pan with a rack placed inside.
3) Very gently and lightly, use your fingers to loosen the skin on top of the chicken breast. Attempt the same with the legs, thighs, and back, trying not to rip the skin. With a teaspoon, rub the paste/adobo in between the skin and the meat, all over the chicken. Get the cavity, too, if you can.
4) Truss the chicken. Gently place on the roasting pan rack and cook for 30 minutes. Drop the oven to 400°F and keep roasting until "the juices from the thickest part of the thigh near the bone run clear." [Daisy says this should take 45 minutes or so]. If you're not sure about the juices, use an instant read thermometer to take the temperature "where the thigh meets the backbone." It should read 165°F. Remove from oven and let sit for 10 minutes, for juices to redistribute. Serve.
Approximate Price per Serving
$0.94
Calculations
One 5 pound chicken: $5.13 (mine was 6 lbs)
12 cloves garlic: $0.60
1 1⁄2 tablespoons fine sea or kosher salt: $0.03
1 tablespoon black peppercorns: $0.30
2 tablespoons dried oregano: $0.18
2 tablespoons olive oil: $0.16
2 tablespoons white wine vinegar: $0.16
TOTAL: $6.56
PRICE PER SERVING (TOTAL/7): $0.94
CHG Favorites of the Week
I totally dig browsing other cooking and personal finance sites, but twice-a-week entries devoted entirely to links got to be a tad exhausting. Thusly, today launches Favorites of the Week, an ongoing series posted anew each Thursday. (Tuesdays will stay devoted entirely to linkage, since they’re still darn important.) It’s all the best food-and-frugality-related blogs, quotes, cookbooks, bargains, and tips of the last seven days, in one convenient post. Also included will be food music videos, because … why the heck not?
Bargains of the Week
Amazon - SilverStone Simply Baking Springform Pans
Sur la Table - just ending their 75% off end-of-summer sale now.
Blog of the Week
Biblical Womanhood
Crystal is an anti-feminist, twenty-something evangelical Christian and mom of two who advocates homeschooling, modest apparel, and literal interpretation of the bible. She also happens to have one of the sharpest entrepreneurial minds in the blogosphere, especially in regard to food and home budgeting. While we don’t share many (any) political and social opinions, the writing is good, the comments are (mostly) thoughtful, and the archives go back a long way. Her Frugal Fridays series is particularly noteworthy.
Cookbook of the Week
Alton Brown’s I’m Just Here for the Food
Ever wonder why charred meat tastes so good? Or how a microwave heats food faster than an oven? Or what the difference is between a sauce and a gravy? Alton knows. More of a really good science read than a conventional recipe compilation, the Food Network’s resident mad genius breaks down every cooking-apropos chemical process from convection to the Maillard reaction. Personal anecdotes abound, and the graphics are simultaneously retro and modern. What’s more, you’ve got to love a guy who builds his own brick oven in the driveway. I flip through the book for reference at least once a week and Amazon has it used for around $13.
Organization of the Week
God’s Love We Deliver
A tri-state area based volunteer group that buys, cooks, and delivers meals to seriously ill men, women, children, GLWD accepts donations and new volunteers via their website, GodsLoveWeDeliver.org. Check it out and make someone’s day/dinner.
Quote of the Week
Anthony Bourdain blogging about Top Chef
“I'm guest judging again next week. Which means I know what happens. And while I am precluded from discussing future broadcasts by a confidentiality agreement rivalling the NSA's in the severity of its penalties for unauthorized disclosure, I can reveal this: There will be a SlaughterFest of Horror, an Orgy of Bloodletting, Partial Nudity, Flammable Liquids, Unspeakable Misuse of Power Tools and Small Woodland Creatures, and the Plaintive Wailing of the Doomed. It will make Altamont look like Lilith Fair.”
Recipe of the Week (Untried)
Coquillettes au Comté et Pousses d'Epinard (Elbow Macaroni with Comté Cheese and Baby Spinach) from Chocolate and Zucchini
Oh, man. Everything this woman cooks is art. These coquillettes look like a jazzed-up, healthier version of mac and cheese, and I can’t friggin’wait to try. If you get the chance at home, let me know what you think.
Tip of the Week
The next time you need fresh lemon, lime, or orange juice for a recipe, try squeezing the fruit with a set of tongs. You probably already have a set lying around, and you’ll extract much more liquid than doing it bare-handed. Plus, there’s no need to buy and store a juicer. This method is especially useful for someone with the upper body strength of a boneless infant (see: me).
Video of the Week (Food Division)
Weird Al Yankovic - "Eat It"
Music genius, comedy innovator, and Raisin Bran name-checker, Weird Al's given us two-and-a-half decades of mirth and light. "Eat it" was merely the beginning.
`
Bargains of the Week
Amazon - SilverStone Simply Baking Springform Pans
Sur la Table - just ending their 75% off end-of-summer sale now.
Blog of the Week
Biblical Womanhood
Crystal is an anti-feminist, twenty-something evangelical Christian and mom of two who advocates homeschooling, modest apparel, and literal interpretation of the bible. She also happens to have one of the sharpest entrepreneurial minds in the blogosphere, especially in regard to food and home budgeting. While we don’t share many (any) political and social opinions, the writing is good, the comments are (mostly) thoughtful, and the archives go back a long way. Her Frugal Fridays series is particularly noteworthy.
Cookbook of the Week
Alton Brown’s I’m Just Here for the Food
Ever wonder why charred meat tastes so good? Or how a microwave heats food faster than an oven? Or what the difference is between a sauce and a gravy? Alton knows. More of a really good science read than a conventional recipe compilation, the Food Network’s resident mad genius breaks down every cooking-apropos chemical process from convection to the Maillard reaction. Personal anecdotes abound, and the graphics are simultaneously retro and modern. What’s more, you’ve got to love a guy who builds his own brick oven in the driveway. I flip through the book for reference at least once a week and Amazon has it used for around $13.
Organization of the Week
God’s Love We Deliver
A tri-state area based volunteer group that buys, cooks, and delivers meals to seriously ill men, women, children, GLWD accepts donations and new volunteers via their website, GodsLoveWeDeliver.org. Check it out and make someone’s day/dinner.
Quote of the Week
Anthony Bourdain blogging about Top Chef
“I'm guest judging again next week. Which means I know what happens. And while I am precluded from discussing future broadcasts by a confidentiality agreement rivalling the NSA's in the severity of its penalties for unauthorized disclosure, I can reveal this: There will be a SlaughterFest of Horror, an Orgy of Bloodletting, Partial Nudity, Flammable Liquids, Unspeakable Misuse of Power Tools and Small Woodland Creatures, and the Plaintive Wailing of the Doomed. It will make Altamont look like Lilith Fair.”
Recipe of the Week (Untried)
Coquillettes au Comté et Pousses d'Epinard (Elbow Macaroni with Comté Cheese and Baby Spinach) from Chocolate and Zucchini
Oh, man. Everything this woman cooks is art. These coquillettes look like a jazzed-up, healthier version of mac and cheese, and I can’t friggin’wait to try. If you get the chance at home, let me know what you think.
Tip of the Week
The next time you need fresh lemon, lime, or orange juice for a recipe, try squeezing the fruit with a set of tongs. You probably already have a set lying around, and you’ll extract much more liquid than doing it bare-handed. Plus, there’s no need to buy and store a juicer. This method is especially useful for someone with the upper body strength of a boneless infant (see: me).
Video of the Week (Food Division)
Weird Al Yankovic - "Eat It"
Music genius, comedy innovator, and Raisin Bran name-checker, Weird Al's given us two-and-a-half decades of mirth and light. "Eat it" was merely the beginning.
`
Cheap, Healthy College Food: Tips for Frugal, Nutritious Dining in the Dorm and Beyond
Collegiates: it’s two or three weeks into the new school year, and no doubt, y’all are enjoying the wonders of midnight mozzarella sticks, dessert for dinner, and enough frat beer to shame Bluto (seen here) and the good men of Delta Tau Chi.
But, having been there – I must warn you: beware! The Freshman 15 is not a myth, and left unattended, can quickly blossom into the Freshman 40 (or in extreme cases, the Freshman 400). Paying even the tiniest bit of attention to your meals can start good patterns early on, saving years of failed diets, not to mention quite a few Hamiltons. (I said “Hamiltons”! Lord, I’m a hip, hip kitty! Hey … where’re you going?)
Anyway, without further ado, here are a few (hard-learned) tips that might be useful for keeping your university chow cheap, healthy, and morally and stomachally fulfilling. There's no need to act on all of them, but one or two could make a nice difference. (Oh, and please feel free to add more suggestions to the comments section.)
DOs: ON CAMPUS
DO relax. If you’ve never done it before, feeding yourself the right way is really, really hard. Don’t freak out if you make some mistakes, gain a few pounds, or consume nothing but tuna casserole for three weeks. (Okay, maybe worry a little about that last one.) You’ll catch on.
DO try bringing a hot pot, microwave, and/or coffee maker. Cooking or brewing your joe in the dorm will save tons of cash and calories, and certain appliances come in hugely useful for late-night study sessions. A word of caution, though: George Foreman grills and other doohickies with exposed heating coils (toaster ovens, hibachis, etc.) are blackballed on most campuses. Check your college website for their policy.
DO see if your dorm has an oven and/or stovetop. Like hot pots and their kin, a kitchen range can conserve money and make res hall cuisine much simpler. Odds are no one will use be using it either, so go crazy. A pan, pot, and cookie sheet are really all you need to get started. (Keep reading for a more extensive list.) Extra Added Bonus: people like people who cook for them, so figure on making a lot of friends.
DO rent a mini-fridge if possible. Stashing healthy snacks in your room is one of the easiest ways to monitor expenditures and nutrition. For extra savings, split the cost of the fridge with roommates or neighbors.
DO buy a Brita. Gulping water does a body excellent, but the bottled stuff is the mother of all rip-offs. Procuring a thermos and filling it with fresh, filtered, from-the-tap H2O can preserve enough dough over the course of college to pay a semester’s tuition.
DO bring basic utensils. If you juuuuust missed dinner, a fork, knife, spoon, cup, plate, and bowl are all you need for handy-dandy in-room eating. They’re easier on the environment, too. (Don’t forget to wash them … not that I’ve ever done that.)
DO strategerize with your meal plan. Lots of pre-paid cards come equipped with enough cash for 14 meals per week, leaving seven to answer for. Buying smaller portions, subbing water for soda, skipping dessert, and pack-ratting oatmeal and fruit will help stretch the budget (but not the elastic on your pants).
DO know a few key terms for the dining hall. Broiled, baked, and steamed foods are snazzy, but avoid the terms “fried,” “au gratin,” and “cheesebake.” For more information, this guide (actually meant for restaurant-bound diabetics) is a fantastic read.
DO have breakfast. Studies show eating breakfast consistently is vital to managing your weight. Since it’s so cheap, you may as well. Collaring some produce, whole-grain cereal, or even a bagel (with jelly or lite cream cheese) will do wonders for your 8:30 am Art History class, not to mention the rest of the day. (Go easy on the bacon, eggs, and full-fat muffins though.)
DO read nutrition labels. Especially the parts about serving sizes and ingredients. Often, a “LOW FAT!” muffin qualifies as such because it’s been split into two or three servings. Same goes for convenience foods, juice, and yogurt-based drinks. As for the ingredient rundown, additives are listed in order of quantity. If sugar, sucrose, or high fructose corn syrup are among the first three (or ARE the first three), put the cupcake down and run away. On the flip side, look for foods high in protein, low in fat, and/or packed with vitamins.
DO eat fruits and vegetables. Easily dismissed in favor of chips, dip, and double lattechino no-whip, produce is cheap, healthy, and occasionally very tasty. What’s more, salad isn’t the only option. Try slowly adding a few favorite veggies into your diet, and work up from there. Sweet potatoes, carrots, and soups are stellar options.
DO snack smart. From time to time, a milkshake (brings all the boys to the yard) is darn satisfying. But multiple Dairy Queen Blizzards add up. For every candy bar, bag of chips, or brownie, try having two apples, a handful of nuts, or some celery with peanut butter. The healthier options will usually cost less, too.
DO measure portion size. Dining halls are generally pretty conscious of this, but did you know the average, person-appropriate portion of chicken is the size of a deck of cards? Yikes. To avoid overeating, stack your plate mostly with fruits and vegetables, then a smaller helping of starches. Add meat last. Using a smaller dish can help keep portion sizes down, too.
DO consider cutting down on meat. Beef, pork, chicken, and fish are crazy delicious, but can also be pricey and fattening in mass quantities. While severing meat from your diet entirely might be totally unreasonable, limiting your intake to three or four times a week will help you to not break the bank (or chairs … when you sit on them … because you’re ... never mind.)
DO request healthy care packages. Mom’s blondies may look … mmm … but THEY’RE NOT HELPING, MOM. If your parents are lovely and generous enough to send food, ask (politely) if they’ll pack something a little more health-minded. Granola bars, baked chips, pretzels, dried fruit, popcorn, and beef jerky are good ideas. If your ma digs baking, suggest she mosey on over to Cooking Light for recipes.
DO check your off-campus options. Stocking up on bargain-priced basics is a good thing in the long run. If you have access to a car, check the local supermarkets for costs, deals, and discount opportunities. If you don’t have access to a car, make a friend who does. Then – be really, really nice to them for the rest of college. (Cough up some gas money, too.)
DO exercise. Never again will a gym membership be as gloriously free/cheap as it is in college. Go if you get the chance, hatred of the Stairmaster be damned.
DO try something new. Through the dual powers of osmosis and cramped living quarters, college naturally exposes you to a lot of cultures and cuisines you might not have access to at home. Before you knock that vegan roommate or curry-loving lab partner, give their food a shot. What repulsed you yesterday may be your favorite dish tomorrow (see: eggplant, me).
DO get a grip. For probably the first time ever, you’re exposed to unlimited food, whenever and however you want it. Try keeping it in perspective, though. The occasional splurge is sweet, but daily bacon cheeseburgers will take their toll. Shoot for a square meal, and remember: those fries will still be there tomorrow.
DOs: OFF CAMPUS
DO buy fundamental cookware. To reiterate (iterate again?), cooking at home saves money and many inches off your bosom (or man boobs). A medium pan, medium pot, large knife, cutting board, can opener, blender, colander, cookie sheet, measuring spoons, measuring cup, wooden spoon, spatula, vegetable peeler, and a few pieces of Tupperware will get you started on almost any culinary journey. Wal-Mart, Craigslist, Amazon, and mom’s basement are good places to begin your quest.
DO invest in a basic cookbook. Alexandra Nimetz’s Healthy College Cookbook, Betty Crocker’s Cooking Basics, Help! My Apartment Has a Kitchen by Kevin Mills, or Mark Bittman’s How to Cook Everything are highly suggested by Amazon, food bloggers, and beyond.
DO watch TV. On those Saturday and Sunday mornings when you’re just clearing the haze from the night before, try flipping on the Food Network. Ellie Krieger’s Healthy Appetite and Dave Lieberman’s Good Deal are both geared toward lower-income, nutrition-minded eaters, but Alton Brown's Good Eats and Everyday Italian with Giada DeLaurentiis are good shows for beginners, too.
DO use the interweb. I’m pretty sure there are more cooking blogs than people at this point, but online recipe browsing is quick, specific to your needs, and best of all – freer than Nelson Mandela. Allrecipes and Food Network are neato for beginners, but check the link list at the end of this article for bloggy-type suggestions. Free Cooking Lessons, No Seriously is also a nice compilation of online how-to videos (if I do say so myself.)
DO know how to shop for food. To make the most of your money, try A) using the supermarket circular as your guide, B) sticking to the outskirts of the store (where the meat, veggies, and dairy are), C) not fearing generic brands, and D) signing up for club cards. They’ll help. I swear.
DO stock the basics. No matter how much I want it to, Ramen does not a diet make. Beans, rice, pasta, lentils, peanut butter, canned tuna and their ilk are cheap as hell, good for you, and quickly prepared in a pinch. Beware of going too heavy on starches, though. While they’re filling and low in fat, many are nutritional wastelands and have to be balanced out with fruits and vegetables.
DO embrace the leftover. Before chucking that half-eaten spaghetti into le garbage, think of how delicious it will be for lunch the next day. Then plop it into some Tupperware, stow it in the fridge, and bank the saved dollars for a beer run. (Light beer, of course.)
DO dine out wisely. The occasional takeout, Mickey D’s, or restaurant trip isn’t a bad thing, especially if you know the tricks. The diabetes guide linked to above is a great, general place to start, while the University of Pittsburgh gets into specific ethnic cuisines and Wake Forest gives nutritional info for fast food joints. For extra savings, skip the appetizers, don’t order booze, and/or immediately put half your meal away and for another time.
DON’Ts: ON and OFF CAMPUS
DON’T live on takeout. It’s SO, SO tempting to phone for dinner seven nights a week, but pretty unwise in the long run, since takeout comes in elephantine portions and can run five or ten times the price of a homemade meal (especially if you dig sushi). Ouch.
DON’T rely on frozen dinners, processed foods, or crappy snacks. Again, it’s okay to buy a Swanson’s Hungry Man from time to time. But no matter what their promises are, the costs, calories, and astronomical sodium content of pre-packaged foods add up. Go for simpler dishes made from whole foods (the shorter the ingredient list, the better), and you’ll be doing your purse and gut a favor.
DON’T buy pre-cut foods if you can help it. Bagged salads, baby carrots, and celery sticks can go for 300% more than just buying a head of lettuce, a sack of carrots, or a bunch of celery. If possible, invest in a decent knife, do the chopping on your own, and save a bundle.
DON’T wear out your credit card. While it’s incredibly alluring to put every little piece of pizza on a VISA, it’s also a speedy way to mire yourself in massive debt. Buy food with cash whenever possible. You’ll keep track of your expenditures better, and many headaches will be saved later on.
DON’T substitute cigarettes (or coffee or beer or weed) for food. Smoking is the world’s worst and most expensive appetite suppressant. Not only will it bleed you of your hard-earned cash and make you smell like hell, but it will kill you ten times faster than the Freshman 15. The other options aren’t much better, either: pot MAKES you hungry, and beer adds to your waistline quicker than you think. As for sweet, sweet coffee, it’s fine in moderation, but not as a meal in itself.
DON’T go vegetarian for the wrong reasons. Saving a chicken’s life? Good reason. Improving your health by consuming less beef? Good reason. Really, really like cauliflower? Weird, but good reason. Want to be skinnier? BAD, BAD, BAD reason. Vegetarianism is not a diet; it’s a way of life, and those who choose its path have to do the research and be ready for the commitment.
DON’T fall victim to an eating disorder. “An estimated 11 million people in the United States suffer from eating disorders … Approximately 90 percent of them are young adult women during the college years. … 1 in 10 cases [lead] to death from starvation, cardiac arrest or suicide,” says a study by the University of Kentucky. While barfing or starving may seem like a convenient fix to temporary weight gain, they do immeasurable more damage than good. If you have a rapidly slimming friend who disappears after every meal (and you will), confront her with your suspicions, then get help.
DON’T stress. Learning to eat right is a lot like college itself: puzzling, overwhelming, and easy to mess up at first, but you get it eventually. In the meantime, sit back, relax, and learn from your experiences.
ADDITIONAL LINKS
About.com: Easy Foods for a Healthy Diet
Sources:
But, having been there – I must warn you: beware! The Freshman 15 is not a myth, and left unattended, can quickly blossom into the Freshman 40 (or in extreme cases, the Freshman 400). Paying even the tiniest bit of attention to your meals can start good patterns early on, saving years of failed diets, not to mention quite a few Hamiltons. (I said “Hamiltons”! Lord, I’m a hip, hip kitty! Hey … where’re you going?)
Anyway, without further ado, here are a few (hard-learned) tips that might be useful for keeping your university chow cheap, healthy, and morally and stomachally fulfilling. There's no need to act on all of them, but one or two could make a nice difference. (Oh, and please feel free to add more suggestions to the comments section.)
DOs: ON CAMPUSDO relax. If you’ve never done it before, feeding yourself the right way is really, really hard. Don’t freak out if you make some mistakes, gain a few pounds, or consume nothing but tuna casserole for three weeks. (Okay, maybe worry a little about that last one.) You’ll catch on.
DO try bringing a hot pot, microwave, and/or coffee maker. Cooking or brewing your joe in the dorm will save tons of cash and calories, and certain appliances come in hugely useful for late-night study sessions. A word of caution, though: George Foreman grills and other doohickies with exposed heating coils (toaster ovens, hibachis, etc.) are blackballed on most campuses. Check your college website for their policy.
DO see if your dorm has an oven and/or stovetop. Like hot pots and their kin, a kitchen range can conserve money and make res hall cuisine much simpler. Odds are no one will use be using it either, so go crazy. A pan, pot, and cookie sheet are really all you need to get started. (Keep reading for a more extensive list.) Extra Added Bonus: people like people who cook for them, so figure on making a lot of friends.
DO rent a mini-fridge if possible. Stashing healthy snacks in your room is one of the easiest ways to monitor expenditures and nutrition. For extra savings, split the cost of the fridge with roommates or neighbors.
DO buy a Brita. Gulping water does a body excellent, but the bottled stuff is the mother of all rip-offs. Procuring a thermos and filling it with fresh, filtered, from-the-tap H2O can preserve enough dough over the course of college to pay a semester’s tuition.
DO bring basic utensils. If you juuuuust missed dinner, a fork, knife, spoon, cup, plate, and bowl are all you need for handy-dandy in-room eating. They’re easier on the environment, too. (Don’t forget to wash them … not that I’ve ever done that.)
DO strategerize with your meal plan. Lots of pre-paid cards come equipped with enough cash for 14 meals per week, leaving seven to answer for. Buying smaller portions, subbing water for soda, skipping dessert, and pack-ratting oatmeal and fruit will help stretch the budget (but not the elastic on your pants).
DO know a few key terms for the dining hall. Broiled, baked, and steamed foods are snazzy, but avoid the terms “fried,” “au gratin,” and “cheesebake.” For more information, this guide (actually meant for restaurant-bound diabetics) is a fantastic read.
DO have breakfast. Studies show eating breakfast consistently is vital to managing your weight. Since it’s so cheap, you may as well. Collaring some produce, whole-grain cereal, or even a bagel (with jelly or lite cream cheese) will do wonders for your 8:30 am Art History class, not to mention the rest of the day. (Go easy on the bacon, eggs, and full-fat muffins though.)
DO read nutrition labels. Especially the parts about serving sizes and ingredients. Often, a “LOW FAT!” muffin qualifies as such because it’s been split into two or three servings. Same goes for convenience foods, juice, and yogurt-based drinks. As for the ingredient rundown, additives are listed in order of quantity. If sugar, sucrose, or high fructose corn syrup are among the first three (or ARE the first three), put the cupcake down and run away. On the flip side, look for foods high in protein, low in fat, and/or packed with vitamins.
DO eat fruits and vegetables. Easily dismissed in favor of chips, dip, and double lattechino no-whip, produce is cheap, healthy, and occasionally very tasty. What’s more, salad isn’t the only option. Try slowly adding a few favorite veggies into your diet, and work up from there. Sweet potatoes, carrots, and soups are stellar options.
DO snack smart. From time to time, a milkshake (brings all the boys to the yard) is darn satisfying. But multiple Dairy Queen Blizzards add up. For every candy bar, bag of chips, or brownie, try having two apples, a handful of nuts, or some celery with peanut butter. The healthier options will usually cost less, too.
DO measure portion size. Dining halls are generally pretty conscious of this, but did you know the average, person-appropriate portion of chicken is the size of a deck of cards? Yikes. To avoid overeating, stack your plate mostly with fruits and vegetables, then a smaller helping of starches. Add meat last. Using a smaller dish can help keep portion sizes down, too.
DO consider cutting down on meat. Beef, pork, chicken, and fish are crazy delicious, but can also be pricey and fattening in mass quantities. While severing meat from your diet entirely might be totally unreasonable, limiting your intake to three or four times a week will help you to not break the bank (or chairs … when you sit on them … because you’re ... never mind.)
DO request healthy care packages. Mom’s blondies may look … mmm … but THEY’RE NOT HELPING, MOM. If your parents are lovely and generous enough to send food, ask (politely) if they’ll pack something a little more health-minded. Granola bars, baked chips, pretzels, dried fruit, popcorn, and beef jerky are good ideas. If your ma digs baking, suggest she mosey on over to Cooking Light for recipes.
DO check your off-campus options. Stocking up on bargain-priced basics is a good thing in the long run. If you have access to a car, check the local supermarkets for costs, deals, and discount opportunities. If you don’t have access to a car, make a friend who does. Then – be really, really nice to them for the rest of college. (Cough up some gas money, too.)
DO exercise. Never again will a gym membership be as gloriously free/cheap as it is in college. Go if you get the chance, hatred of the Stairmaster be damned.
DO try something new. Through the dual powers of osmosis and cramped living quarters, college naturally exposes you to a lot of cultures and cuisines you might not have access to at home. Before you knock that vegan roommate or curry-loving lab partner, give their food a shot. What repulsed you yesterday may be your favorite dish tomorrow (see: eggplant, me).
DO get a grip. For probably the first time ever, you’re exposed to unlimited food, whenever and however you want it. Try keeping it in perspective, though. The occasional splurge is sweet, but daily bacon cheeseburgers will take their toll. Shoot for a square meal, and remember: those fries will still be there tomorrow.
DOs: OFF CAMPUSDO buy fundamental cookware. To reiterate (iterate again?), cooking at home saves money and many inches off your bosom (or man boobs). A medium pan, medium pot, large knife, cutting board, can opener, blender, colander, cookie sheet, measuring spoons, measuring cup, wooden spoon, spatula, vegetable peeler, and a few pieces of Tupperware will get you started on almost any culinary journey. Wal-Mart, Craigslist, Amazon, and mom’s basement are good places to begin your quest.
DO invest in a basic cookbook. Alexandra Nimetz’s Healthy College Cookbook, Betty Crocker’s Cooking Basics, Help! My Apartment Has a Kitchen by Kevin Mills, or Mark Bittman’s How to Cook Everything are highly suggested by Amazon, food bloggers, and beyond.
DO watch TV. On those Saturday and Sunday mornings when you’re just clearing the haze from the night before, try flipping on the Food Network. Ellie Krieger’s Healthy Appetite and Dave Lieberman’s Good Deal are both geared toward lower-income, nutrition-minded eaters, but Alton Brown's Good Eats and Everyday Italian with Giada DeLaurentiis are good shows for beginners, too.
DO use the interweb. I’m pretty sure there are more cooking blogs than people at this point, but online recipe browsing is quick, specific to your needs, and best of all – freer than Nelson Mandela. Allrecipes and Food Network are neato for beginners, but check the link list at the end of this article for bloggy-type suggestions. Free Cooking Lessons, No Seriously is also a nice compilation of online how-to videos (if I do say so myself.)
DO know how to shop for food. To make the most of your money, try A) using the supermarket circular as your guide, B) sticking to the outskirts of the store (where the meat, veggies, and dairy are), C) not fearing generic brands, and D) signing up for club cards. They’ll help. I swear.
DO stock the basics. No matter how much I want it to, Ramen does not a diet make. Beans, rice, pasta, lentils, peanut butter, canned tuna and their ilk are cheap as hell, good for you, and quickly prepared in a pinch. Beware of going too heavy on starches, though. While they’re filling and low in fat, many are nutritional wastelands and have to be balanced out with fruits and vegetables.
DO embrace the leftover. Before chucking that half-eaten spaghetti into le garbage, think of how delicious it will be for lunch the next day. Then plop it into some Tupperware, stow it in the fridge, and bank the saved dollars for a beer run. (Light beer, of course.)
DO dine out wisely. The occasional takeout, Mickey D’s, or restaurant trip isn’t a bad thing, especially if you know the tricks. The diabetes guide linked to above is a great, general place to start, while the University of Pittsburgh gets into specific ethnic cuisines and Wake Forest gives nutritional info for fast food joints. For extra savings, skip the appetizers, don’t order booze, and/or immediately put half your meal away and for another time.
DON’Ts: ON and OFF CAMPUSDON’T live on takeout. It’s SO, SO tempting to phone for dinner seven nights a week, but pretty unwise in the long run, since takeout comes in elephantine portions and can run five or ten times the price of a homemade meal (especially if you dig sushi). Ouch.
DON’T rely on frozen dinners, processed foods, or crappy snacks. Again, it’s okay to buy a Swanson’s Hungry Man from time to time. But no matter what their promises are, the costs, calories, and astronomical sodium content of pre-packaged foods add up. Go for simpler dishes made from whole foods (the shorter the ingredient list, the better), and you’ll be doing your purse and gut a favor.
DON’T buy pre-cut foods if you can help it. Bagged salads, baby carrots, and celery sticks can go for 300% more than just buying a head of lettuce, a sack of carrots, or a bunch of celery. If possible, invest in a decent knife, do the chopping on your own, and save a bundle.
DON’T wear out your credit card. While it’s incredibly alluring to put every little piece of pizza on a VISA, it’s also a speedy way to mire yourself in massive debt. Buy food with cash whenever possible. You’ll keep track of your expenditures better, and many headaches will be saved later on.
DON’T substitute cigarettes (or coffee or beer or weed) for food. Smoking is the world’s worst and most expensive appetite suppressant. Not only will it bleed you of your hard-earned cash and make you smell like hell, but it will kill you ten times faster than the Freshman 15. The other options aren’t much better, either: pot MAKES you hungry, and beer adds to your waistline quicker than you think. As for sweet, sweet coffee, it’s fine in moderation, but not as a meal in itself.
DON’T go vegetarian for the wrong reasons. Saving a chicken’s life? Good reason. Improving your health by consuming less beef? Good reason. Really, really like cauliflower? Weird, but good reason. Want to be skinnier? BAD, BAD, BAD reason. Vegetarianism is not a diet; it’s a way of life, and those who choose its path have to do the research and be ready for the commitment.
DON’T fall victim to an eating disorder. “An estimated 11 million people in the United States suffer from eating disorders … Approximately 90 percent of them are young adult women during the college years. … 1 in 10 cases [lead] to death from starvation, cardiac arrest or suicide,” says a study by the University of Kentucky. While barfing or starving may seem like a convenient fix to temporary weight gain, they do immeasurable more damage than good. If you have a rapidly slimming friend who disappears after every meal (and you will), confront her with your suspicions, then get help.
DON’T stress. Learning to eat right is a lot like college itself: puzzling, overwhelming, and easy to mess up at first, but you get it eventually. In the meantime, sit back, relax, and learn from your experiences.
ADDITIONAL LINKS
About.com: Easy Foods for a Healthy Diet
Sources:
- Avenoso, Karen. “Junk, caffeine still top on college campuses,” The Dallas Morning News. 15 September 1993.
- McPherson, Heather. “Cooking Up Plans for the College Dorm,” Fort Lauderdale Sun-Sentinel. 21 August 2003.
- Roth, J.D. “Healthy Food on an Unhealthy Budget.” Get Rich Slowly (blog). 1 June 2006. getrichslowly.org/blog/2006/06/01/healthy-food-on-an-unhealthy-budget/
- “University of Kentucky to Participate in National Eating Disorders Awareness Week,” US States News. 26 February 2007.
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Chili-Spiced Potatoes: They’re Like Candy
Many years ago, over a pleasant Christmas dinner with cousins, my large, low-voiced Uncle J quietly uttered this bon mot, apropos of nothing: “Potatoes. They’re like candy.” At the time we fell silent, and maybe nodded. Today, it’s an oft-repeated familial adage, especially when the Irish-y starch appears on a holiday menu. (Which, really, is every holiday.)
I was reminiscing over the incident last week when a shocking realization hit me: this blog has run for two-and-a-half months without a potato recipe.
Subsequently, I can no longer shame my Celtic kin, disgrace my County Mayo ancestors, and bring dishonor to the country that makes up 1/4th of my origin. Today, by the power of my pale, befreckled Gaelic roots, I present: CHILI-SPICED POTATOES. (You’re fáilte.)
Adapted from a Kathleen Daelemans recipe, these spuds work best as a smoky, slightly salty, low-fat alternative to curly fries. Chock full of tuberiffic flavor, you can adjust the spice to your preference and prepare the rest of your meal while it’s roasting dans l’oven, too.
What’s more, the potatoes seem to appeal to all ages. I recently served them to my friend C’s daughter J, a notoriously picky eater whose diet formerly consisted of breast milk and soggy Cheerios. After scarfing down the first serving, she kept asking for more.
Which just goes to show: potatoes. They’re like candy.
Chili-Spiced Potatoes
Serves 3
Adapted from Kathleen Daelemans.
5 or 6 small red potatoes, washed and cut into ¾” pieces
1 teaspoon chili powder
1 1/2 teaspoons kosher salt
Black pepper
½ Tablespoon olive oil
1) Turn oven to 350 degrees.
2) Stick all ingredients in a bowl. Stir thoroughly, so each potato is coated with stuff.
3) Run a finger over a potato, to ensure you like the level of spicery and salt. If you don’t, add more. (Go easy on the salt, though, or they’ll end up inedible.)
4) Spread everything on to a cookie sheet. (No overlapping.)
4) Bake for 30 minutes, then flip potatoes and turn oven up to 450 degrees.
5) Bake for 15 more minutes, or until outside is crispy golden brown. (Test one to make sure they’re done, but this timing worked for me.)
6) Let cool and serve.
Approximate Calorie, Fat, and Price Per Serving
244 calories, 2.77 g fat, $0.41
Calculations
5 or 6 medium-small red potatoes: 673 calories, 1.3 g fat, $1.09
1 teaspoon chili powder: negligible calories and fat, $0.04
1 1/2 teaspoons kosher salt: negligible calories and fat, $0.03
Black pepper: negligible calories and fat, $0.02
½ Tablespoon olive oil: 60 calories, 7 g fat, $0.04
TOTAL: 733 calories, 8.3 g fat, $1.22
PER SERVING (TOTAL/3): 244 calories, 2.77 g fat, $0.41 `
I was reminiscing over the incident last week when a shocking realization hit me: this blog has run for two-and-a-half months without a potato recipe.
Subsequently, I can no longer shame my Celtic kin, disgrace my County Mayo ancestors, and bring dishonor to the country that makes up 1/4th of my origin. Today, by the power of my pale, befreckled Gaelic roots, I present: CHILI-SPICED POTATOES. (You’re fáilte.)
Adapted from a Kathleen Daelemans recipe, these spuds work best as a smoky, slightly salty, low-fat alternative to curly fries. Chock full of tuberiffic flavor, you can adjust the spice to your preference and prepare the rest of your meal while it’s roasting dans l’oven, too.
What’s more, the potatoes seem to appeal to all ages. I recently served them to my friend C’s daughter J, a notoriously picky eater whose diet formerly consisted of breast milk and soggy Cheerios. After scarfing down the first serving, she kept asking for more.
Which just goes to show: potatoes. They’re like candy.
Chili-Spiced Potatoes
Serves 3
Adapted from Kathleen Daelemans.
5 or 6 small red potatoes, washed and cut into ¾” pieces1 teaspoon chili powder
1 1/2 teaspoons kosher salt
Black pepper
½ Tablespoon olive oil
1) Turn oven to 350 degrees.
2) Stick all ingredients in a bowl. Stir thoroughly, so each potato is coated with stuff.
3) Run a finger over a potato, to ensure you like the level of spicery and salt. If you don’t, add more. (Go easy on the salt, though, or they’ll end up inedible.)
4) Spread everything on to a cookie sheet. (No overlapping.)
4) Bake for 30 minutes, then flip potatoes and turn oven up to 450 degrees.
5) Bake for 15 more minutes, or until outside is crispy golden brown. (Test one to make sure they’re done, but this timing worked for me.)
6) Let cool and serve.
Approximate Calorie, Fat, and Price Per Serving
244 calories, 2.77 g fat, $0.41
Calculations
5 or 6 medium-small red potatoes: 673 calories, 1.3 g fat, $1.09
1 teaspoon chili powder: negligible calories and fat, $0.04
1 1/2 teaspoons kosher salt: negligible calories and fat, $0.03
Black pepper: negligible calories and fat, $0.02
½ Tablespoon olive oil: 60 calories, 7 g fat, $0.04
TOTAL: 733 calories, 8.3 g fat, $1.22
PER SERVING (TOTAL/3): 244 calories, 2.77 g fat, $0.41 `
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