Savor Flavor and Save Money: Organic Meals for Less Than $2.50 Per Serving

By Leslie McGrath Taylor

We’ve all felt the pinch. Rising transportation costs, the falling dollar and weather changes that affect crop production have converged to increase food costs. We can reduce food bills and enhance meals’ flavor, variety and nutritional value by making small changes in how we buy, prepare and serve food.

Eat more home-cooked meals. The average restaurant meal costs three times more than cooking at home, Marion Nestle writes in What to Eat (North Point Press, 2006). 

• Say no to meat a few times a week. Animal products, specifically meat, are among the costliest foods for American shoppers. Serving less-expensive forms of protein such as tofu and legumes can mean substantial savings. Plus, you’ll broaden your cooking repertoire.

• Upgrade your produce. Pay attention to what’s in season and try it. In-season produce is less expensive than out-of-season treats, and is more likely to have been grown locally, so it’s fresher and contains more nutrients.

• Cook ahead and cook extra. Professional chefs precook many ingredients, saving time and effort later. Precook chopped onions and peppers to give meals a flavor boost throughout the week. Leftover greens such as kale and spinach make delicious additions to omelettes.

Chicken Adobo 
Serves 4

As the Philippines’ national dish, chicken adobo has many variations. A few simple ingredients and some fresh organic chicken make a savory, memorable meal. Boneless thighs cost half as much as breasts and are very tender. (To save even more, buy whole chickens and use all the parts in various recipes, including stock.)

1⁄4 cup apple cider vinegar
1⁄2 cup water
1⁄4 cup low-sodium soy sauce
4 cloves garlic, crushed
1 tablespoon honey
1 teaspoon ground cumin
6 to 8 boneless organic chicken thighs, skin removed
2 cups brown rice, quinoa or other whole grain, cooked

1. Stir together vinegar, water, soy sauce, garlic, honey and cumin in a bowl, then pour into a sealable plastic bag. Add chicken and seal bag. Turn bag to coat thoroughly. Marinate chicken in refrigerator, turning occasionally, for at least an hour and as long as overnight.

2. Preheat oven to 400 degrees. Arrange chicken in a 13-by-9-inch baking pan and pour marinade over it. Bake until cooked through, 25 to 30 minutes.

3. Transfer chicken to a broiler pan. Pour marinade into a small saucepan and skim off fat. Preheat broiler.

4. Broil chicken about 4 inches from heat until golden and crisp, 2 to 3 minutes. Meanwhile, bring marinade to a boil and reduce by half. Serve chicken with sauce over brown rice, quinoa or another whole grain.

White Bean and Kale Stew 
Serves 4

This adaptation of a Tuscan dish is a filling nutritional powerhouse packed with fiber, iron, vitamin C and vitamin A. It’s even more delicious the next day, after the flavors have deepened.

4 tablespoons extra virgin olive oil
3 garlic cloves, finely chopped
1⁄4 teaspoon dried crushed red pepper
5 cups (packed) thinly sliced kale (about 1 large bunch)
1 tablespoon apple cider vinegar
2 cups vegetable or chicken broth, organic boxed or homemade
1 teaspoon dried basil, or 1 tablespoon fresh
1 teaspoon dried thyme, or 2 teaspoons fresh
1 pound white beans (cannellini), cooked and drained (dry beans are cheapest)
1 pound finely diced tomatoes
Salt and pepper to taste
Olive oil and grated Romano cheese (to garnish)

1. In a large heavy pot, heat olive oil, garlic and red pepper over medium heat for 1 minute. Add kale, vinegar and broth; bring to boil. Reduce heat; add basil and thyme. Cover and simmer until kale wilts, about 7 minutes. Add beans and tomatoes with juice. Cover and simmer for 15 to 20 minutes. Season to taste with salt and pepper.

2. Ladle stew into shallow bowls. Drizzle with a bit of olive oil and pass the grated Romano cheese.

Berry Breakfast Quinoa 
Serves 2

1 cup quinoa
2 cups water
1⁄2 cup soy or cow’s milk
1⁄2 cup blueberries, fresh or frozen and defrosted
2 teaspoons maple syrup, if desired

The Incas called quinoa “the mother grain” and considered it sacred. Easy to cook and packed with fiber and all of the essential amino acids, this crunchy whole grain makes a delicious hot breakfast. Cook a little extra and add it to soups and stews for an inexpensive protein boost.
 
1. Place raw quinoa in a fine mesh sieve and rinse under cold water for about 1 minute, stirring gently with fingers. (It’s important to rinse quinoa because it’s naturally coated with a bitter-tasting compound.) Place quinoa and water in a medium saucepan and bring to a boil. Cover pot and lower heat. Let quinoa simmer for 12 to 15 minutes. Cooked quinoa looks fluffy and translucent.

2. To serve, place 1⁄2 to 2⁄3 cup cooked quinoa in a bowl. Add milk and berries, then drizzle with maple syrup. 

Leslie McGrath Taylor is a Connecticut-based poet and holistic health counselor who helps people improve their health through lifestyle shifts and good nutrition.