Tuesday, October 21, 2014
YOLO COUNTY NEWS
99 CENTS

Back on our feet in the real world

By
From page A8 | January 15, 2014 |

Whew! The whole town let out a collective sigh of relief last Monday: the crazy rush of holidays, parties, traveling and gifting was over, school was back in session and things were back to normal.

A minute or so later the realization set in: we’re in for the long slog of daily life combined with keeping resolutions. That almost always means eating healthy meals and saving money – two things that Twelve for Forty is thankfully designed to do!

This is a revision of a menu from 2010. Interestingly, when I priced it, it actually came out a few cents cheaper than it did then. One big difference: I reduced the amount of meat a bit and increased the vegetables correspondingly. It’s a good metaphor for January, and a reasonable change to our eating patterns!

Our menu relies on some winter standards: cauliflower is lovely this time of year, as is citrus (grab the Cara Cara oranges while you can – they’re super sweet and yummy, but won’t be around for long.) Mashed potatoes add that touch of carb delight that we all want in the winter. Whole grain bread does the same, while adding fiber and protein to the mix. Turkey adds lean protein, and braised sausages bring big flavor – you can choose the level of spice and fat you want from the Co-op’s wide range of housemade sausages.

Planning is everything in sticking to a food budget, and we aim to help you with six days worth of menus, which should feed two adults dinner six nights a week* for around $40.
These menus assume you already have some cooking skills, and own a basic reference cook book.

Below the menus are tips for cooking, or for cooking ahead. If you see “In the fridge for future meals” then save those items from this meal for later in the week. That’s been included in the shopping list.

*(Everybody needs to go out, or share potluck with friends, or otherwise enjoy life once a week!)

The Menu

Saturday
* Spicy Cauliflower bake
In the fridge for future meals:
Tomato juice
Garbanzo beans
Tip: Any beans would be good in this. Or replace them with tofu or cooked meat.

Sunday
* Braised Sausages
* Mashed Potatoes
* green salad
In the fridge for future meals:
Leftover mashed potatoes
Salad Greens
Tip: To braise sausages, prick with a fork and then fry until brown. Add half a cup of liquid (water, broth, beer) and cover. Cook until done, then remove lid and let liquid boil off.

Monday
* Speedy Vegetable Soup
* Cheese Toasts
In the fridge for future meals:
Frozen veg
Bread
Tip: Use the garbanzo beans and tomato juice left from Saturday, add 1 cup frozen veg for variety.

Tuesday
* Shepherd’s Pie
Tip: Vegetarian option? Any veggie burger would be just grand.

Wednesday
* Grilled cheese sandwiches with caramelized onions
* green salad
Tip: Cook thinly sliced onion slowly over low heat until browned – about 20 minutes. Scoop onions onto sandwich and then grill in the same pan.

Thursday
*French Toast
with warm syrup
* Citrus Salad
Tip: Warm syrup keeps well in the fridge. If it crystallizes, just heat gently in a saucepan or microwave.

Shopping
Our shopping & recipes are scaled for two adults. Increase or decrease as needed to allow for your household. We shopped this list at the Co-op on January 10, 2014. We chose organic wherever affordable (marked “OG” on our list), and picked what we’d use at home – the best value rather than the absolute cheapest. We also assumed you had a few things in the pantry, which were not included in the shopping total. Our total: $39.32

In the pantry:
salad dressing
olive oil
salt
pepper
cinnamon, 1 tsp.
garlic, 5 cloves
breadcrumbs, 3/4 cup
vanilla,1 tsp.
sugar, 1 Tbsp.
honey, 1 Tbsp.
red pepper flakes, 1 tsp.

Produce:
lettuce, 1 head OG
Cara Cara orange, 1 OG
Grapefruit, 1 OG
cauliflower, 1 large head OG
onion, 1 1/4 lbs OG
bell pepper, 1 small OG
curly parsley, OG
russet potatoes, OG 3 lbs

Dairy & cheese:
eggs, 2
milk, 1 cup
butter, 1 stick
Parmesan cheese, 1/2 cup/2oz
Jack cheese, 4 oz.

Grocery:
diced tomatoes, Natural value, 28 oz. can
garbanzo beans, Westbrae, 25 oz can
bread, Alvarado whole wheat
frozen mixed veg

Meat:
sausages or substitute, 1/2 lb.
ground beef or sub, 3/4 lb.

Bulk:
brown sugar, 1 cup/7 oz.
whole cloves, 6
cinnamon stick, 1
bay leaves, 2
veggie broth powder
crystallized ginger, 1 piece

The recipes

Spicy Cauliflower Bake
1 large head cauliflower
1 Tbsp. olive oil
1/2 cup chopped yellow onion
1 28 oz. can diced tomatoes
1 cup garbanzo beans
2 cloves garlic
1 tsp. red pepper flakes
1/2 tsp. salt
2 whole cloves
1 cinnamon stick
2 bay leaves
1 clove garlic
3/4 cup breadcrumbs
1/4 cup grated Parmesan cheese

Clean cauliflower and break into florets. Steam until barely tender. Chop onion. Heat olive oil in a large saucepan. Add onion and cook, stirring occasionally, until golden brown, about 5 minutes. Drain tomatoes, reserving juice for another use. Put garlic through press into onions and cook for a few seconds. Add tomatoes, beans, red pepper flakes, salt, cloves, cinnamon stick and bay leaves. Cover and cook over low heat for 10 minutes. Remove cloves, cinnamon and bay and discard.

While sauce cooks, mix together breadcrumbs, cheese and the remaining clove of garlic, pressed. Pour half the sauce into a 9 x 13 baking dish. Add cauliflower. Top with remaining sauce. Sprinkle crumb mixture over the top. Bake at 350° about 15 minutes, until topping is golden.

Speedy Vegetable Soup
1 Tbsp. olive oil
1/2 medium onion, diced
1/4 cup bell pepper, diced
2 cloves garlic, minced
2 cups cleaned, cut vegetables
1 russet potato, cut into cubes
4 cups veg juice and broth
salt and pepper to taste

Cook onion and peppers in olive oil 2-3 minutes. Add garlic and cook 1 minute more. Add the hardest vegetables (carrots, celery, turnip). Cover with broth or tomato juice, add 1/2 tsp. salt and bring to a boil. Cook for 15 minutes, then add softer vegetables (summer squash, cauliflower) and potatoes. Cook 15-20 minutes, or until potatoes are just tender. If using frozen vegetables, add for last five minutes of cooking time.

Cheese Toasts
1/2 stick unsalted butter
1/4 cup finely grated cheese
4 slices good bread
Mash together butter and cheese. Spread lightly on toasted bread. Place cheese toast on baking sheet and run under broiler until cheese is melted and bubbly. Cut into “soldiers” and serve with soup.

Shepherd’s Pie
2 cups mashed potatoes
2 Tbsp. milk
1 Tbsp. butter
salt to taste
3/4 lb. ground turkey or substitute
1/2 cup diced onion
1/2 bell pepper, diced
1 cup frozen veg
1 cup veggie broth

Stir milk and softened butter into potatoes. Season to taste. Cook beef until just done and layer in bottom of casserole. Sauté onion & pepper until barely tender and add frozen vegetables, broth and salt to taste. Heat until vegetables begin to thaw. Pour over beef. Spread mash over top. Bake in a 350° oven until hot through and topping is lightly browned.

French Toast
2 eggs
1/2 cup milk
1 tsp. vanilla
1 Tbsp. sugar
6 slices bread
1 Tbsp. butter

Mix eggs, milk, vanilla & sugar in a large, flat dish. Add as much bread as will fit in your skillet in a single layer to milk & soak one minute each side. Heat a non-stick or well-seasoned cast iron skillet & add a trace of butter. Add bread & cook until brown. Turn and cook second side until lightly browned. Keep warm while you cook the rest. Serve with butter, warm syrup, jam and/or powdered sugar.

Warm Syrup
1 cup brown sugar
1/3 cup water
1 Tbsp. honey
4 cloves
1 piece crystallized ginger
1 tsp. cinnamon

Mix everything together. Cook gently over medium heat until thick and fragrant. Strain and serve.

Comments

comments

  • Recent Posts

  • Enter your email address to subscribe to this newspaper and receive notifications of new articles by email.

  • .

    News

    Winters homicide case enters jury-selection phase

    By Lauren Keene | From Page: A1

     
    So much more than a cute baby store

    By Bob Schultz | From Page: A1 | Gallery

     
    Suspected arson fires concern neighbors, firefighters

    By Lauren Keene | From Page: A1 | Gallery

     
    Fill the Boot for the hungry

    By Enterprise staff | From Page: A2

    For the record

    By Enterprise staff | From Page: A2

     
    Pets of the week

    By Enterprise staff | From Page: A2 | Gallery

     
    Apply now for community mediation training

    By Enterprise staff | From Page: A3

    Paws for Thought: Pets for Vets: matches made in heaven

    By Evelyn Dale | From Page: A3 | Gallery

     
    ‘Tokyo Kill’ author will visit bookstore

    By Special to The Enterprise | From Page: A3

    Sierra Club gathers for morning walks

    By Special to The Enterprise | From Page: A3

     
    DPNS has play group, preschool openings

    By Enterprise staff | From Page: A3

    Yolo Knitters Guild plans fall meetings

    By Enterprise staff | From Page: A3

     
    Local farm products found at hospital market

    By Enterprise staff | From Page: A3

    Tax tips offered for sole proprietors

    By Enterprise staff | From Page: A3

     
    First-time home buyers get free advice

    By Enterprise staff | From Page: A4

    Psychiatric clinic hosts open house

    By Enterprise staff | From Page: A4

     
    Beer dinner set on Co-op patio

    By Enterprise staff | From Page: A4

    Walkin’ the Dawg through the park

    By Enterprise staff | From Page: A4 | Gallery

     
     
    Essay contest winners will be honored Tuesday

    By Special to The Enterprise | From Page: A4

    Volunteers sought to make veggie bags

    By Enterprise staff | From Page: A4

     
    Library hosts after-hours teen movie nights

    By Enterprise staff | From Page: A4

    Forum eyes impacts of raising the local minimum wage

    By Special to The Enterprise | From Page: A5

     
    NAMI-Yolo family support group meets Sunday

    By Enterprise staff | From Page: A7

    To save the birds, look to the fish

    By Kat Kerlin | From Page: A7 | Gallery

     
    Birding field trip planned Saturday

    By Enterprise staff | From Page: A12 | Gallery

    .

    Forum

    Ready to go, whatever happens

    By Creators Syndicate | From Page: B5

     
    Where there’s a will …

    By Creators Syndicate | From Page: B5

    Archer, Nolan are my picks

    By Letters to the Editor | From Page: A8

     
    She’s innovative, passionate

    By Letters to the Editor | From Page: A8

    An accidental fan becomes a baseball devotee

    By Special to The Enterprise | From Page: A8

     
    U.N. steps up to lead Ebola response

    By Special to The Enterprise | From Page: A8

    John Cole cartoon

    By Debbie Davis | From Page: A8

     
    These three are the best

    By Letters to the Editor | From Page: A8

    Sunder has bold vision

    By Letters to the Editor | From Page: A8

     
    .

    Sports

    UCD’s Wegener is the engine that drives the train

    By Bruce Gallaudet | From Page: B1 | Gallery

     
    Villegas wonderstrike powers Devils

    By Evan Ream | From Page: B1 | Gallery

    DHS golfers take the title

    By Enterprise staff | From Page: B1

     
    Devil defense regresses in football loss

    By Thomas Oide | From Page: B1

    Sports briefs: Top-end tennis talent helps DHS girls grab a win

    By Enterprise staff | From Page: B2 | Gallery

     
    Junior Blue Devils: Regular slate ends with 2 Davis teams playoff bound

    By Enterprise staff | From Page: B3 | Gallery

    After running the gridiron gauntlet, can UCD regroup?

    By Bruce Gallaudet | From Page: B8 | Gallery

     
    .

    Features

    .

    Arts

     
    Stories on Stage Davis presents tales by Lescroart, Montieth

    By Special to The Enterprise | From Page: A11 | Gallery

     
    .

    Business

    .

    Obituaries

    Peggy Belenis Swisher

    By Special to The Enterprise | From Page: A4

     
    .

    Comics

    Comics: Tuesday, October 21, 2014 (set 1)

    By Creator | From Page: B5

     
    Comics: Tuesday, October 21, 2014 (set 2)

    By Creator | From Page: B7