Slaw Praise

I harp a lot about the money saving aspects of gardening…I think a lot of that is because gardening is my chosen retirement hobby. The truth is there are a lot of really inexpensive and nutritional foods that can be bought in the grocery…perhaps so inexpensive that it is very questionable whether it would be worth anyone’s effort to garden grow them. Dried beans, dried peas, brown rice, oats, cabbage, onions and carrots are all super healthy foods that are dirt cheap. The pre-pre-prepared “convenience” foods are what make grocery bills high. Probably as much money can be saved by eating inexpensive staples and doing your own food preparation as by gardening.

I wrote an earlier blog about bean soups and incorporated a picture of a bowl of ham and beans and some dark bread. Later it dawned on me that I should also have showed a side-dish of cole slaw in the photo; cole slaw is the perfect taste complement to ham and beans. It also goes wonderfully with fish and fries as well. It is great with chicken, mashed potatoes and white pepper gravy. The same goes for beef, mashed potatoes and dark gravy. One of my favorite grade school cafeteria meals was chicken pot pie and sweet vinegar cole slaw. My parents and grandparents were the meat-and-potato generations; they were also the cooked cabbage and cole slaw eaters. Our generation is the lettuce/spinach salads generation but I doubt that these salads are really healthier than the cancer- fighting cruciferous family. Cabbage stores really well too, whereas the more expensive salad greens will go bad in the fridge crisper in short order.

Cole slaw can be made from cabbage, carrots, an onion, and sweet vinegar; all super nutritious, tasty, and cheap. Problem is these vegetables must be peeled and grated. It’s that food preparation thing I was speaking of earlier. My wife doesn’t care for this grating task so it sounds like a job for “retired man.” (For some reason beyond my comprehension she is forever using that phrase, “sounds like a job for RETIRED MAN.”) Once I am finished grating she adds her secret ingredients and we have a plastic container of slaw in the fridge to go with several meals.

Cooking from scratch and food preparation can be a savvy budgeting concept. Find some good slaw recipes. Here is one I just swiped from my wife’s kitchen counter:
Ingredients:
1 cup fat-free Miracle Whip
¼ cup sugar
8 cups cabbage, finely minced
2 tbsp minced carrots
2 tbsp minced onion
2 tbsp vinegar
Combine the Miracle Whip with sugar and vinegar in a large bowl. Mix well until the sugar is dissolved. Add the cabbage, carrot , and onion, and toss well. Cover and chill several hours. Only 57 calories per ¾ cup serving.

Simple Winter Fare

New Year is past; each day grows imperceptibly longer now. December was the most frigid I can recall and now that we are back to average January temperatures it feels like a spring thaw. Perhaps Old Man Winter has worn himself out or there is no more cold air on the pole or in Canada to slide down into the 48. I can hope. It did get up into the 40s today and was sunny so I worked half a day pruning fruit trees. I probably lopped off more than I should have but the increased roots to branches ratio may help the trees if there is a drought next summer. If given the choice between doing exercises or doing outdoor work on a cold but sunny day I prefer to do yard work because I can see something accomplished afterward.

After the over indulgences of the holidays I am ready for the inexpensive and simple fare of winter. We eat a lot of hot oatmeal with butter, brown sugar, chopped nuts and either applesauce or home-grown cherries or store-bought raisins. A box of store-brand oats costs a couple dollars and lasts a month for two people. It cooks in the micro wave while I make the bed. When we need variety or more protein I scramble eggs and top with salsa or make French toast. Bread and eggs are also inexpensive and nourishing foods. Coffee and skim milk are our normal beverages.

My sister bakes a wonderful heavy dark bread. I like that bread with a homemade white bean soup like white chili or senate soup. (I’ll give the recipes at the end of this; the secret to any good white or navy bean soup seems to be adding mashed or powdered potatoes for thickener.) Anyway, with hot bean soup, a big chunk of black bread and maybe a small glass of left over holiday wine I feel like some monk supping in a Middle Age abbey, fortifying myself against the winter chill. Okay so I do get carried away with my imagination; still, bean soup seems a welcome break from all the sweets and pastries of the holidays.

We make soup by the pot full and then eat micro-waved left-overs for a good while so we may also have soup for an easy evening meal if we have a taste for it. If not, our supper is usually spaghetti or tuna noodle casserole or maybe salmon loaf with cooked cabbage. I try to get some omega-3 fish into our diet in winter. We still have garden sweet potatoes and butternut squash which make good side dishes with a little added butter and brown sugar. It’s a small ego trip to still be eating from the garden in mid-winter. Everything is made in large batches and refrigerated so there is very little cooking and a lot of quick microwaving.

The holidays come with guilt for me as I pack on extra pounds. Judging by the number of people who make fitness resolutions for the New Year I think I’m not alone in this. This simple winter fare probably won’t cause me to lose any pounds but it should hold me steady until spring and summer when I can. Here are those bean soup recipes:

Senate Bean Soup

2 cups dried navy beans
12 cups water
2 pounds chopped ham
1 chopped onion
2 teaspoons salt
¼ teaspoon pepper
¼ cup instant potatoes

garlic to taste

1. Heat beans and water to boiling. Boil uncovered for 2 minutes. Cover with lid and let stand 1 hour.
2. Add ham and heat to boiling. Reduce heat to low, cover and simmer 2 hours or until beans are tender.
3. Stir in remaining ingredients. Cover and simmer 1 hour.
4. If soup is too thin add ¼ cup instant potatoes, stir until thickened.


White Chicken Chili
1 medium onion, finely chopped
3 tablespoons olive oil 1 (4oz.) can chopped green chilies, drained
3 tablespoons flour
2 teaspoons ground cumin
2 (15.8 oz.) cans northern beans
1 (14 ½ oz.) can chicken broth
1 ½ cups finely chopped cooked chicken breast
In a large skillet, cook onion in oil for 4 minutes or until transparent. Add chilies, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth: bring to a boil. Reduce heat: simmer for 10 minutes or until thickened. Add chicken; cook until hot.

Cabbage Casserole

In some of my earlier blogs I mentioned that my still-working, unretired spouse wanted me to take up cooking so that there would be something on the table when she came home. I also talked about the virtues of simple cuisine, a.k.a. “good old Depression food.” What follows is a recipe that is inexpensive, nutritious (full of cancer-fighting cruciferous cabbage), low calorie, and tasty. So yes, I did remember that I said I would share recipes with you. (Even an idiot husband like me can make this one.)
Ingredients:
1 small head of cabbage (or half a large head)
1 lb. ground beef
½ cup chopped onion
1/3 cup uncooked rice
¼ tsp. black pepper
½ tsp. salt
2 cans (about 10 oz. ea.) tomato soup
1 ½ cups water
¼ cup grated Italian cheese
Process:
Chop cabbage into medium-sized pieces and spread in a 9”x13” glass pan.
Brown ground beef in a skillet (with a little water in the bottom.)
Drain off fat and water.
Stir in rice,onion, salt, and pepper, then spoon over cabbage.
In a small sauce pan, heat the tomato soup and water to boiling; pour mixture over cabbage.
Sprinkle with cheese, then cover pan tightly with aluminum foil.
Bake in a 350-degree oven for 1 ½ hr.
I have reason to believe this recipe really did come out of the Great Depression. Cheap, tasty, healthy, and easy to prepare; could this really be the perfect dish? Well… if you ever embarrass yourself in a public place in a public way, just forget you ever read this blog!