Seasonal Produce: Feeding My Family for A Week for $50!

It's one of my life's missions to convince people that eating healthy does not have to cost a lot of money! So, this week I'm going to show you how I use all the items from my CSA box to form the basis of an entire weekly menu. 

The cost of our CSA membership is $600 a year. This equates to just $25 per box throughout the season. 

I'll tell you what ingredients I had to pull out of my fridge, freezer, and pantry. I listed those ingredients, to the best of my ability, in parenthesis under each recipe photo and description. 

If those additional ingredients add up to a total of $25 or less, then I just fed my family for an entire week for $50! 

Let me show you what I served for breakfast, lunch, and dinner. I'm super excited! So, let's go!

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What did I get in my CSA box? 

• Carrots with the tops
• Summer squash
• White onions
• Red onions
• Tomatoes
• Beets
• Red and white potatoes
• Sweet corn
• Black apricots
• Cabbage
• Green beans

Breakfast

This is a black apricot. I had never heard of it, but the 14 year old sous chef bit into it about five minutes after we picked up the CSA box. He declared it to be,  "a sweet, juicy, delight with more of an apricot flavor and a hint of pluminess."

Steel Cut Oats or Cream of Wheat with Fresh Fruit

(Additional Ingredients: Oatmeal - $2.00, Cream of Wheat - $1.50, Fruit: $2.50) 

This week, we also used the items in my CSA box to add a couple of other dishes, that you may not associate with breakfast.

Fresh Corn and Zucchini Frittata

(Additional ingredients: Corn Meal, corn starch, almond milk, spices - $.50)

This is where I admit to you that I messed up! I asked the sous chef to bring me some corn meal. I was paying absolutely NO attention and added 3 Tbsp of corn starch, instead of corn meal. So, I did what any chef does. I punted. I went ahead and added the prescribed 3 Tbsp of corn meal and then about 1 cup of almond milk to the batter. I knew that the corn starch would slowly thicken the dish as it cooked. The finished consistency was amazingly like a soft boiled egg, without having added any eggs, of course. 

Whew! My blunder was erased, except, of course, admitting to my entire readership that I messed up. But, then again, if you've followed me for any length of time at all, you know that I often mess up - and often admit it publicly. Humanity is a good thing! ☺

Tex Mex Breakfast Bowl

(Additional ingredients: Corn meal, applesauce, almond coconut milk, salsa, black beans: $2..50)

This was another winner! We don't often think of vegetables for breakfast. But, we should more often. Veggies will fill you up and add fiber, which will stick with you for longer than any off-the-shelf breakfast cereal ever would!

This dish will certainly perk up your morning! Prepare your favorite cornbread. No boxed mixes, please! They are full of a lot of unpronounceable ingredients, preservatives, oil, salt, and sugar. Pick a recipe which doesn't contain a lot of sugar in it. This is a savory dish and you don't want the sweetness vying with the toppings.

Speaking of toppings, slice some cornbread. Put it on a plate and the top it with curry potatoes, salsa, a spoonful of black beans, and a sprinkling of fresh parsley if you have it! Divine! The kids begged for more!

Curry potatoes are both easy and delicious! It combines cooked red potatoes with curry powder, nutritional yeast, and non-dairy milk. See what I mean? Easy! The recipe comes from The China Study All Star Cookbook. 

Lunch and Dinner: 

Mix and match the following dishes to serve for lunches and dinners. 

Minestrone Soup

(Additional ingredients: tomato paste, herbs, spices, red lentils, split peas - 40¢)

The 14 year old sous chef whipped this up for supper one night when I was busy and asked for help. He used basically every vegetable he could from the CSA box and then added a can of diced tomatoes, 3 Tbsp of tomato paste, spices, and about 1/2 a cup of red lentils and 1/2 a cup of split peas. Although those are not the usual beans for minestrone soup, the chef thought they would work well. They did!

Burgundy Stew

(Additional ingredients: fruit juice, mushrooms, herbs, spices, vegan veggie broth- $1.75)

French in origin, this hearty stew usually contains beef, braised in red wine. Our version features mushrooms (I used white mushrooms) and fresh veggies in veggie broth with either red wine or grape juice. Your choice. Either is delicious! Garnish with fresh herbs and serve with some of that cornbread that you made for the breakfast bowl! 

Carrot and Walnut Salad 

(Additional ingredients: walnuts, maple syrup, raisins - $1.00)

This salad is so easy and yet, so delicious! It's simply grated carrots with a sprinkling of walnuts, raisins, and real maple syrup. That's it! It tastes both fresh and amazing! No need for fat laden mayonaise. It would detract from the simple beauty of this salad. 

Farmers' Market Ceviche

(Additional ingredients: cucumber, green onion, lemon juice, lime juice, peaches - $1.00)

Traditional ceviche is made from raw seafood marinated in lemon and lime juice as a preservative. In our case, this ceviche follows the same principle, only we are marinating lots and lots of fresh veggies in the lemon and lime juice. 

This dish is SO amazing that it immediately went to the top of my "make again" list! I diced as many veggies from the box as I could in nice, even pieces. Then, I added green onion, cucumber, and a couple of fresh nectarines. Finally, I poured on 1 Tbsp of lemon juice and 2 Tbsp of lime juice. Mix. Let marinate. And eat by the bowlful. It's that easy! 

Cabbage Slaw with Oil Free Lemon Ginger Dressing

(Additional ingredients: lime juice, vinegar, maple syrup, spices, low-sodium soy sauce, walnuts, raisins - $2.00)

I know I've posted this recipe before, but we love it so much that we eat it all summer long! Simply grate caggage, add some grated carrot if you'd like, tomato, walnuts, raisins, and our Under the Median oil-free lemon-ginger dressing. The dressing is one of our popular Under the Median Cheap Eats featured recipes. You can find the recipe for our oil-free lemon ginger dressing here..

Air FriedVeggie Platter: Beet chips, quinoa balls, stuffed squash blossoms, zucchini rounds

(Additional ingredients: squash blossoms, almond flour, aquafaba, quinoa, homemade hummus, fresh herbs: $4.50) 

Stuffed Squash Blossoms

Our newest Under the Median Cheap Eats recipe, I am absolutely in love with this one. The only downside is that squash blossom season is really short. But, that gives us something to look forward to for next year. 

Quinoa Balls

These were a last minute inspiration after I had some filling left over from the stuffed squash blossoms. All I did was make balls (about the size of walnuts) and roll them in a little additional almond flour. It lined the air fryer basket with parchment paper so that they wouldn't stick to the fryer. Air fry at 400 degrees for 12-15 minutes, turning half way through. Remove when they are lightly browned. You'll need the squash blossom filling recipe and you can find it here. 

Beet Chips

The beet chips were literally beets sliced very thin and allowed to sit out for about 30 minutes to dry out a bit. Add them to the air fryer and fry at 400 degrees for 15-18 minutes. Stop the fryer every 5-6 minutes to turn the beets over and watch them to be sure that they don't burn! They will crisp up and the natural sugars will taste like candy! 

Mexican Cabbage

(Additional ingredients: hot pepper, herbs, spices, tomato paste - 25¢)

Cabbage, sauteed with onion, garlic, a hot pepper, corn, and tomato paste? Yes, thank you! This recipe, from the Happy Herbivore, made a huge pot. We ate it the first night as a topping over baked potatoes, and the rest will last us another two nights! This is one of those recipes that gets better as it sits, too! 

Pasta Primavera

(Additional ingredients: lemon juice, whole wheat pasta - 60¢)

Easy peasy! Just saute veggies in some water. Add onion and garlic powder and lemon juice. Serve over 8 oz. of whole wheat pasta. I didn't follow a recipe. I just made it up as I want along. Want a recipe to follow? Here's one that I found that is closest to what I did. 

Carrot top pesto over pasta

(Additional ingredients: raw sunflower seeds, nutritional yeast, lemon juice, whole wheat pasta -  90¢º

I based this carrot top pesto on my recipe for oil-free radish leaf pesto. It was very tasty atop a bed of 8 oz. of whole wheat pasta. 

Potatoes and Green Beans with Carrot Top Pesto

(Additional ingredients: raw sunflower seeds, nutritional yeast, lemon juice - 40¢)

This recipe was devised because I remembered the potato and green bean dish that my mother made all the time when I was growing up. She added bacon or ham for flavor. As a vegan, I use liquid smoke, instead. 

DIRECTIONS: Cook some diced onion and garlic in a pan with a little water until the veggies are softened. Add diced red potato and green beans. Add about a cup of water to the bottom of the pan so that the potatoes and beans don't stick to the bottom of the pan. Cook on medium heat for 15-20 minutes until the potatoes are cooked through. Add onion powder, garlic powder, and salt free seasoning (your choice). About 1 tsp. of liquid smoke will give it a "meaty" feel with no added fat or cholesterol. Stir in about 1/4-1/2 cup of carrot top pesto. Serve warm. 

Additional sides: 

• Crackers from Aldi - $.75
• Salad mix - markdown at Kroger - $3.00
• Homemade salad dressing - $1.00
• Baked Potatoes - $0.00 (Already in CSA Box)
• Sauteed beet greens - $0.00 (Already in CSA Box)

Total cost of all additional ingredients: $26.55

Drum roll, please! The total cost of our entire weekly menu is: 

$51.55!!

The best part is: I had quite a few ingredients left over from the CSA box. So, I didn't even use up every single item. That means I still have more base ingredients that I can add to the brand new box that I pick up on Saturday morning.

So, here's a shout out to the hard-working farmers of our nation! I so appreciate all the amazing, nutritious, fresh food that they bring my way every week.

Salut!

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Hope

COOKIN' WITH MY SISTER: Feeding My Family for A Week for $50

One of my very favorite people in the whole world recently drove ten hours north to visit me: my sister, Robin. We love to gab and cook when she comes to visit and this time was no exception.

She is currently on a beta testing team for a new vegan, gluten free, Instant Pot cookbook. So, she came with recipes in hand for us to try together. I can show you photos and tell you ingredients. But, I can't provide you with recipe links. What I can do, is point you to the cookbook author's website. You'll find information on the upcoming book at https://healthyslowcooking.com/.



 Psssttt... she also has a lot of recipes she shares on the website absolutely free. But, don't head over there until after you read through my post and check out my weekly menu.

One Week for Just $50! 

As always, I show you how I feed my family for an entire week for just $50! This includes breakfast, lunch, and dinner. This week, we are even throwing in a couple of dessert ideas! My family this week has expanded to include my 22 year old son, who is home from college, and (of course) my sister, who is visiting from the South. So, we will be feeding seven people on just $50!

(My blog posts contain affiliate links. If you make a purchase through the link, I will receive a small commission at no additional cost to you. Thank you.) 

The 14 year old sous chef joined us in the kitchen. 

He is creating a new citrus dressing recipe.

BREAKFAST: 

HOMEMADE SOY YOGURT IN THE INSTANT POT

Soy Yogurt - TOTAL COST: $2.00

This is where I admit to you that we actually ate most of the yogurt before I remembered to take a photo. But, it was good! This recipe was from

The Ultimate Vegan Cookbook for Your Instant Pot: 80 Easy and Delicious Plant-Based Recipes That You Can Make in Half the Time

It was thick, tart, and made overnight in the Instant Pot! Yep! Super easy, with no added sugar.  For breakfast, it's perfect drizzled over cooked oatmeal (makes it so creamy!) or used to create overnight soaked oats.

I'll show you an additional way that the 14 year old sous chef used this yogurt to create a yummy dessert. There are photos and a description at the bottom of this post.

Okay, if you want to peek, you can. But, be sure to scroll back up here to see the rest of the menu.

GLUTEN FREE VEGAN SAUSAGE PATTIES:

Gluten Free Vegan Sausage Patties - TOTAL COST: $2.50

I can not tell you how much these taste like traditional pork sausage! They are even nice and firm, like meat. But, without all the fat and cholesterol. These are definitely a "win" and a "make again" for our family! Serve on toasted English muffins, drizzled with homemade white gravy and a side of fresh fruit! Yum!

OAT GROATS: 

Oat groats - TOTAL COST: $3.00

Ever heard of oat groats? This is what your oatmeal looks like before it is steamed and smashed flat. Oat groats can be kind of hard to find, but it is well worth it! They have the lowest glycemic index and the highest protein content of all forms of oats. What does that mean? Simply that they will satiate you, without spiking your blood sugar.  If you top it with fresh fruit and cut up dates, you won't even need to add sugar! That's a win-win, for sure!

What do they cost? I found them locally at a health food store for about $1.50 a pound. So, they are a little more expensive than traditional thick, rolled oats. However, their chewy, nut-like consistency and flavor are a wonderful change in the breakfast schedule.

ADDITIONAL BREAKFAST ITEMS:

The breakfast total includes four days of our regular rotation of:

• a bowl of cream of wheat or oatmeal
• topped with fresh fruit

Total Cost of Breakfast:  $14.00

It's a little higher than usual. But, we were feeding two additional adults, too. 

LUNCH: 

SOUPS: 

Slow Cooker Cream-less Potato Soup

Slow Cooker Cream-less Potato Soup: Cost: $3.00

Creamy and flavorful! Divine! 

I made the recipe as Kathy Hester designed it, but, I used new, red potatoes from my CSA box for this soup, instead of russets and added 1/2 of a red onion. I also doubled the recipe to serve 8 instead of 4. After it was finished, I wished I had tripled it. Seriously! It was that good!

Slow Cooker Split Pea Soup with Sweet Potatoes and Navy Beans

Slow Cooker Split Pea Soup with Sweet Potatoes and Navy Beans - Cost: $2.50

This soup was a pleasant surprise. It's such a simple recipe, with very few ingredients. I wasn't sure the soup would taste very flavorful. I was wrong! The split peas more or less "melted" into the soup base as they cooked, thickening the soup nicely. My husband, who adores split peas, called from work and asked what was in the soup that was making it taste so good. You couldn't really see the split peas in the finished soup, but you could taste them.

If you've never used a pressure cooker, you need to get one! My sister has an Instant Pot and it's definitely my favorite hands-down! I'm most impressed by the all stainless steel interior pot and the versatility of all the different functions. It's definitely on my list of items to buy.

Instant Pot 6 Qt 6-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Sauté, Steamer, and Warmer

Additional lunch items: 

• Crackers - $1.00
• Raw veggies - $3.00
• Fruit - $4.00

Total cost of lunches: $13.00

SUPPER: 

Onion and Molasses Baked Beans

Onion and molasses baked beans - Cost: $2.00

These were the best homemade baked beans that I have ever tasted - and that's saying something, because I make homemade baked beans all the time! We taste tested this recipe for Kathy Hester's upcoming cookbook. Served with the vegan sausage "meatballs" and a salad, this makes a complete meal!

Vegan Sausage "Meatballs"

Vegan Sausage "Meatballs" - Cost: $1.00

The cost was incredibly low for these delicious sausage balls. I just took half of the recipe for vegan sausage patties and made meatballs out of them. The kids ate them like a mini-sub sandwich on toasted hot dog buns. The adults threw them on top of salad greens, for a main dish salad. They were delicious!

Cauliflower Rice and Black Beans with Kale

Quick and Easy Weeknight Vegan Skillet:
Cauliflower Rice and Black Beans with Kale - Cost: $2.00

Shhh... Don't tell Kathy Hester, but I subbed different greens in her skillet recipe. That's actually one of the main tips that I want you to understand today. In my house, recipes are subject to the ingredients that I have on hand. Don't have kale? Substitute kohlrabi leaves or beet greens. Most of the time, you can sub any deep, green leaf for kale.

Rainbow Vegetable Rice

Rainbow Vegetable Rice (cost is included in the recipes below). 

This was the final recipe that we test tasted for the new cookbook. This is SO simple, and yet so versatile. It was also wonderfully inexpensive to make! Remember, I was feeding 7 people this week, instead of 5. Yet, this recipe was enough to easily feed us for four meals!

It's a mixture of riced cauliflower, carrots, cabbage, and broccoli. That's it! 
It easily makes 15 to 20 cups.

Kathy Hester will give you about ten different ways to use this mixture in the new cookbook. We split it in half and chose two methods of preparation.

"Cheezy" Rainbow Vegetable Rice over Baked Potato

"Cheezy veggies" over a baked potato - Cost: $5.00

"Cheezy" veggies: created by cooking the rainbow vegetable rice in a pan and then adding garlic and onion powder, nutritional yeast, soy milk. We served it over baked potatoes.

Rainbow Vegetable Rice Pilaf

Rainbow Vegetable Rice Pilaf - Cost: $4.00

The 2nd night we used the other half of the mixture as vegetable pilaf by adding: peas, corn, onion and garlic powder, and slivered almonds. We served it over whole oat groats, which had been cooked in the Instant Pot. This method of using the rainbow vegetable rice was definitely my favorite.

Salad! 

We vegans eat a lot of salads! - Cost: $8.00

I'll bet you can guess that we added salads with every single dinner. The lettuces, greens, onions, tomatoes, radishes, and other veggies were all from my weekly CSA box. 

Total cost of dinners: $22.00

DESSERT! 

I don't serve dessert very often. If we have anything, it's  generally a piece of fruit at the end of a meal. But, Hey! My sister was visiting. So, why not celebrate!

No Sugar Desert Hummus

No sugar dessert hummus  (2 ways) and grapes - Cost: $2.50

Once again, this was a recipe tested for the upcoming cookbook. This amazing hummus contains a specialty item, chana dal, which are brown chickpeas that have been split, skinned, and polished. They give this dish a very smooth, creamy texture.

My advice, if you have a hard time finding chana dal, then cooked chickpeas or split yellow peas would be an appropriate substitute. This hummus is sweetened only with chopped, real dates. No added sugar! We added cocoa powder to half of it to make chocolate hummus, which is remarkably similar to Nutella spread. We enjoyed both the plain and chocolate versions. 

Layered Desert Hummus with Homemade Yogurt and Cherries

Layered Dessert Hummus - Cost: $.50

The 14 year old sous chef created this for us. I, literally, told him to look to see what was in the kitchen and use his imagination!

He placed a dollop of the dessert hummus in the bottom of a pretty cup. He added a generous layer of homemade almond yogurt, and pitted cherries. It was all topped by a light sprinkling of dark chocolate chips. It tasted as good as it looked!

I know you are wondering how in the world we made 7 cups of this for $.50. Since we used the homemade yogurt and the dessert hummus the only part of this dessert not already accounted for was the cherries (which I got on sale for 77¢ a pound) and the sprinkling of chocolate chips (which I got on sale and had in the freezer.) So, the cost was incredibly low!

Dessert Total: $3.00

Let's see how close we came to our goal of just $50 for a week's worth of food for my family.

TOTAL COST OF THIS WEEKLY MENU: $52.00

That's pretty doggone close to my goal of $50, especially considering the fact that I was feeding two extra people. 

I hope that this series of $50 menu posts is showing you that you can, indeed, feed your family fresh, nutritious, food on a shoestring budget. 

Your turn!

If you have any super secret ways that you stretch your food budget, we'd love it if you would share them with the rest of us! Be sure to leave your thoughts in the comments section. 

One more thing!

Don't forget that right now you can receive my free 6 page Seasonal Produce Guide when you sign up to be a part of my E-mail Posse. In it, I give you the low-down on when the get the best prices on the freshest produce. You'll learn how to use it, store it, and "put it by" for later use in the winter months.  Look for the sign up right under the attractive picture of the produce e-book on the right hand side of the blog. Thanks! 

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Do all to the glory of God, 

Hope

BULK BARGAINS: Feeding My Family for $50!

It' been a while since I did a "Feed My Family for $50" post. But, I recently got some terrific bulk buys. So, let's talk about turning those ultra-low priced items into a menu plan (without your family feeling like they are eating the same thing every night.)

By the way, in this post I have a family of "6" instead of "5". Nope! I did not have a baby! My oldest son came home from college for the summer, giving us 6 in the family instead of 5 for the next 3 months. Whew hoo! Mama's happy to have all the boys home for a few, short weeks!

Bulk Bargains

Sometimes you get bulk food at a price that you just can't turn down. This often happens during the growing season when friends and neighbors share excess garden produce with us. But, not always. Earlier this month, I stopped by my favorite ethnic store and scored some amazing deals on organic produce. There are some things you have to take into consideration.

Here's a post where I break down some thoughts on what you should do after you have shouted "Buy!" and your countertops and fridge are now bulging and overflowing with your amazing buys.

What did I get?  

9 bunches of organic broccoli - Cost:  $9.00. 

24 broccoli stems -  from the 9 bunches of broccoli.
Yep! I use the stems.

In my post entitled, "Hey! Don't Waste That!", I give you step-by-step instructions on how to prepare the stems for use. 

Over 10 pounds of organic red potatoes - 40¢ a pound - Cost: $3.40

Cabbage - 19¢ a pound - I used my HyVee rain check!  - Cost: $1.79
1 bought 3 heads of cabbage.

My General Plan 

My first line of defense when I score fantastic bargains is to assess: 

1.    How long the item will last before degrading in quality. I.E. - Cabbage will last two weeks, but fresh tomatoes, just a few days.

2.  How much I will cook and how much will I freeze for long term use.

3.  How many ways I can prepare it - so my family doesn't feel like they are eating the same thing  every day for an entire week.


Let's talk specifics. What did I do with all this food?

My Menu Plan

Breakfast: Hot Cereal and Fruit

 

Breakfast rarely changes for us. We rotate between oatmeal and cream of wheat, adding fresh fruit to the top every morning. May seem boring, but it's really healthy and, more importantly, it sticks with kids, so they are not shouting, "I'm hungry" just 45 minutes after they finish their bowl of cereal. 

7 Day Breakfast Cost: $7.50

Lunch: Soup, Salad, and Fruit

Soup!

Creamy potato-broccoli soup! - Cost: $2.50 for 6 quarts!

Vegetable Soup - Cost: $2.50 for a HUGE pot!

Sandwiches 

Tuno Salad - cost for 10 sandwiches: $3.00

I've mentioned this staple vegan sandwich filling before. It's a chickpea salad spread, much like tuna salad (without the tuna). It's a family favorite and can often be found as an option to go along with your bowl of soup. 

Side Dishes!

(These were used for both lunch and supper.) 

Vegan Mustard-based Potato Salad - Cost: $1.50

Cole Slaw with Oil Free Lemon Ginger Dressing - Cost: 50¢!

Broccoli Black Bean Fiesta Salad  - Cost: $3.00

A variety of in-season fruit - bought weekly at the lowest prices in town!
Cost for 7 days of lunches - $4.00

Total cost of 7 days of lunch: $17.00

Supper: Main dish, more salad, raw veggies, and fruit 

Buffalo Broccoli "wings" in the air fryer - Cost: $2.00

This is one the 14 year old sous chef's favorite recipes. I just hand him the recipe and tell him to make a double batch. We serve it with extra hot sauce and add some sides for a complete supper plan. We use the batter from Fat Man Rants' recipe for buffalo cauliflower wings and simply sub broccoli for the cauliflower. We actually like the broccoli better than cauliflower. I had plenty of broccoli to make two huge pans of broccoli wings. 

Dairy Free Roasted Potato and Broccoli Lasagna - Cost: $5.00

This is one of my Cheap Eats recipes. The 14 year old sous chef and I created it especially for Mother's Day and featured it in my Feeding A Crowd for Pennies:  Father's Day brunch post.

 I will admit that contains more fat than most of my other recipes. This is because of the addition of vegan ricotta cheese. Nearly all of my recipes are based on real, whole food products. This is an exception, but the dairy free ricotta adds a lot of creaminess and it even melts a little like real cheese. I just want you to be aware that it has a lot more fat and oil than you want to eat on a regular basis. So, please DO give it a try and please DO share this recipe with your friends and loved ones who need to know that vegan, dairy-free meals can be amazingly flavorful and delicious. 

Scalloped Potatoes with Lemony Vegan Alfredo Sauce - Cost: $3.75

Scalloped Riced Broccoli Casserole  - $2.50

This casserole is an exclusive Under the Median Cheap Eats recipe. We use it as a main dish, adding a salad, homemade muffins, and fruit to make it a balanced meal.  The 14 year old sous chef and I created it specifically because we didn't want to waste the broccoli stems from that glorious haul of organic broccoli. It tastes amazing and is perfect for taking to a picnic or potluck! 

Total Cost of 7 Days of Supper: $13.25

TOTAL COST OF 7 DAYS OF MEALS: $51.00

Freezer 

Blanched broccoli florets for the freezer 

I had plenty of broccoli left over to blanch and put in the freezer for later use. For a step-by-step tutorial on blanching and freezing fresh vegetables, read:

"Putting Food By for Winter: Blanching". 

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Do all to the glory of God, 

Hope