Simple Plum Cake

Plum Cake
Originally uploaded by Simply Frugal

Plums	2 C
Yeast	1 tsp
Milk	1/2 C
Sugar	1 tsp
Milk	1/4 C
Salt	1/4 tsp
Butter	2 Tbsp
Egg	1
Sugar	1/4 C
Flour	3 C

Wash and half plums. Cut into thin wedges and set aside.
Mix together yeast, milk, sugar, and flour. Let rise about 1 hour, then stir down.
Warm milk with salt and butter until butter melts.
Stir in egg and sugar.
Add yeast mixture to batter.
Stir in flour, sufficient to make a stiff dough.
Pat the dough into a greased 9 x 11 pan, and place fruit on top in a single layer.
Let dough rise again.
Preheat oven to 400° F.
Bake 15 minutes, lower oven temperature to 350° and bake 10 minutes more.

Simple Swedish Meatballs

Swedish Meatballs
Originally uploaded by Simply Frugal

Beef, ground	1 lb
Bread crumbs	1 C
Egg	1
Onions	1/4 C
Parsley	3 Tbsp
Salt	1 tsp
Paprika	1/4 tsp
Lemon juice	1 Tbsp
Nutmeg	1/4 tsp
Allspice	1/8 tsp
Drippings or butter	2 Tbsp
Broth	2 C
Flour	1/4 C

Shape meat into 1 inch balls. Brown in drippings.
Cover with broth and simmer about 15 minutes.
Remove meatballs.
Stir 2 teaspoons broth into the flour, making a smooth paste. Stir the paste back into the simmering broth, stirring up bits of browned meat from the bottom. Cook for 5 minutes until gravy thickens and flour is cooked.

For a more pronounced flavor, mix 1/2 teaspoon grated lemon rind into the meatball mixture.

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
35¢ Chicken leg quarters .79 per pound (Meijer)
39¢ Whole chicken, .85 per pound (Meijer)
50¢ Ground chuck 1.99 per pound (Meijer)
51¢ Boneless pork loin 1.69 per pound (Meijer)

Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs, .98 per dozen (Meijer)
30¢ Milk, 1.59 per gallon (Kroger)


Fruits and Vegetables
Cost for 1/2 cup serving
15¢ Orange juice, .91 per 12 oz can (Meijer)
15¢ Celery .91 per bunch (Meijer)
15¢ Mangoes .50 each (Meijer)
16¢ Green beans, fresh .77 per pound (Meijer)
18¢ Grapes .97 per pound (Meijer)
23¢ Peaches, .88 per pound (Meijer)
23¢ Eggplant, 77 per pound (Meijer)


Stock The Pantry
Walnuts 2.99 per pound (Kroger)

Other good buys
Almonds 2.99 per pound (Kroger)

Extremely Frugal Southern Green Beans

Southern Green Beans
Originally uploaded by Simply Frugal

Green beans, fresh	1 lb
Bacon	2 strips
Onion	1/2 cup

Clean beans and leave whole or cut to preferred size.
Saute bacon until crisp, remove from pan, and crumble.
Chop onion and saute in bacon fat until translucent.
Stir in green beans and stirfry quickly until bright green.
Return bacon to pan, stir to mix in.
Season with a bit of pepper.

Simple Rosemary Chicken Salad

Rosemary Chicken Salad
Originally uploaded by Simply Frugal

Chicken, raw	1 lb
Onion	1/2C
Celery	1/4 C
Bay leaf	1
Celery	1 C
Onion	1/2 C
Grapes	1 C
Walnuts	1/4 C
Rosemary	1 tsp
Mayonnaise	1/4 C

Put chicken in saucepan and poach with onion, celery and bay leaf. Drain, reserving broth for other uses.
Mince celery and onion. Halve grapes. Chop walnut fine.
Dice chicken and stir in minced vegetables, and walnuts.
Sprinkle with crushed rosemary and season to taste with salt and pepper.
Gently fold in mayonnaise, and chill for 1 hour or until serving time.

Summer Fruit Tart

Summer Fruit Tart
Originally uploaded by Simply Frugal

Clear Glaze for Fruit Tart

Gelatin	1 envelope (7 grams)
Cold water	1 C
Sugar	1/2 C
Fruit	1 1/2 C

Soften gelatin in cold water in a small saucepan.
Add sugar. Heat over medium heat, stirring to dissolve gelatin and sugar.
Chill by immersing in an ice water bath until syrupy and slightly thickened.

Wash, dry, and slice fruit. I use strawberries, kiwi fruit, blueberries, raspberries, cherries, apricots and other soft fresh fruit.

Drain fruit for a few minutes on a towel. Dip in glaze and then place on tart.

Recipe for shortbread crust
Recipe for custard filling

This is so easy to make. The only ingredient that isn't on the Simply Frugal shopping list is the gelatin. Otherwise, it only uses stuff that's already in your pantry along with inexpensive seasonal fruits.

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
42¢ Pork shoulder bone in (Western ribs) 1.19 per pound (Meijer)
42¢ Ground beef, 73%, 1.59 per pound (Kroger)
51¢ Chicken breast, boneless skinless 7.99 per 4 pounds (Meijer)
54¢ Round steak, bottom round, 1.99 per pound (Meijer)


Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer, Kroger)
30¢ Milk, 1.59 per gallon (Kroger)
48¢ Cheese 2.50 per pound (Kroger)

Fruits and Vegetables
Cost for 1/2 cup serving
3¢ Cabbage .33 per pound (Meijer)
8¢ Celery .99 per bunch (Meijer)
12¢ Cucumber 3/1.00 (Meijer)
12¢ Romaine .99 per pound (Meijer)
16¢ Zucchini .99 per pound (Meijer)
17¢ Green beans, .99 per pound (Meijer)
18¢ Grapes, .97 per pound (Kroger)
18¢ Plums, .99 per pound (Meijer)


Stock The Pantry
Pasta .75 per pound (Meijer)
Sugar .40 per pound (Meijer)

Other good buys
Green onions 3/1.00 (Meijer)

Sesame Broccoli

Sesame Broccoli
Originally uploaded by Simply Frugal

Broccoli, fresh or frozen	1 pound
Lemon juice	1 tsp
Soy sauce	1 tsp
Roasted sesame oil	1/2 tsp
Sesame seeds	1 tsp

Steam broccoli briefly and place in serving bowl.
Mix lemon juice, soy sauce, and sesame oil. Sprinkle over broccoli and then toss.
If you are serving this as a cold summer salad, refrigerate for several hours.
Otherwise serve immediately, sprinkling sesame seeds for garnish.

Note: There are two kinds of sesame oil sold. One, a light golden color, is used as you would use any cooking oil. Dark or roasted sesame oil is a flavoring ingredient that can be purchased in Asian grocery stores and in some supermarkets in the ethnic foods section. Don't try to substitute one for the other. The darker oil has a very powerful flavor.

Simple Potato Salad

Potato Salad
Originally uploaded by Simply Frugal

Potatoes	4 medium
Oil	1 Tbsp
Vinegar	1 Tbsp
Thyme	1/16 tsp
Basil	1/4 tsp
Dry Mustard	1/8 tsp
Marjoram	1/4 tsp
Celery seed	1/4 tsp
Sugar	1/4 tsp
Celery	1/4 C
Onion	1/4 C
Green olives	2 Tbsp
Mayonnaise	1/4 C

Boil whole potatoes until tender.
Mix oil, vinegar, thyme, basil, dry mustard, marjoram, celery seeds, and sugar.
When potatoes are tender, peel if desired, and cut into 1/2 inch dice while still hot.
Pour oil and vinegar mixture over hot potatoes, tossing gently. Let sit for half an hour or refrigerate for up to 24 hours.
When cool, mix in chopped celery, minced onions, and chopped green olives.
Stir in mayonnaise until potatoes are lightly coated.
Serve chilled.

Notes:
Buy 'salad' olives rather than the perfectionist whole stuffed olives.
Go light on the mayonnaise. It doesn't need to be visible to taste like potato salad.

Extremely Frugal Cornbread

Cornbread
Originally uploaded by Simply Frugal

Cornmeal	1 C
Flour	1 C
Baking Powder	4 tsp
Salt	1 1/2 tsp
Milk	1 1/2 C
Egg	2
Oil	2 Tbsp

Preheat oven and iron skillet to 425° F, adding a bit of bacon fat or other grease to the pan.
Stir together flour, cornmeal, baking powder and salt.
Stir milk, egg and oil into center of flour mixture, taking care to mix egg well.
Stir to moisten flour, then pour into hot skillet.
Return skillet to oven and bake about 25 minutes.

Notes:
Yes, that's my grandmother's skillet in the photo.
About Grease. Grease is a fine southern ingredient. It means whatever liquid or solid fat that you've got on hand. Bacon grease is the ultimate grease, but you can use shortening, butter, oil or chicken fat in its place. This recipe uses grease both in the batter and on the pan.

Extremely Frugal Custard Base For Fruit Tart

Custard Base For Fruit Tart
Originally uploaded by Simply Frugal

Milk	3/4 C
Sugar	1/4 C
Flour	2 Tbsp
Egg yolks	2
Vanilla extract	1 Tbsp

Heat milk to scalding. (I find a microwave does this better than the stovetop).
Combine sugar, flour, and egg yolks in the top of a double boiler set over hot water.
Stir with wire whisk until it becomes light. Gradually stir in hot milk until well blended.
Cook, stirring continuously, until mixture is about to boil. It thickens and coats the spoon.
Cook 30-40 minutes, just simmering.
Remove from heat and stir in vanilla. Keep stirring until custard cools.
Chill completely, setting saucepan in ice water. Refrigerate, well covered, until ready to use.

Extremely Frugal Shortbread Tarts

Shortbread Tart Shells
Originally uploaded by Simply Frugal

Butter	1/2 C
Powdered sugar	1/4 C
Vanilla extract	1/2 tsp
Flour	1 C

Soften butter and cream with powdered sugar until well blended.
Add vanilla and mix thoroughly.

Stir in sifted flour, mixing well. Use hands to work dough thoroughly and form into a ball. Wrap well in plastic and chill 1 hour or more.

Preheat oven to 350° F.
Roll dough out 1/3 inch thick on lightly floured board.
Fit into fluted tart pan, trimming evenly and patching as needed.

To bake unfilled:
Prick several times with a fork both before baking and as soon as the crust comes from the oven.
Bake for 20 to 26 minutes.

To bake filled:
Prick several times with a fork, and bake 15 minutes. Prick again before pouring filling into shell.
Bake as directed.


Frugal Tip:
If you don't usually have powdered sugar on hand, don't go out and buy it for this recipe. Just use your food processor. One cup of granulated sugar, plus 1 tablespoon of cornstarch will make 1 cup of powdered sugar.

Simple Lemon Baste Chicken

Lemon Baste
Originally uploaded by Simply Frugal

A wonderfully summery lemon tarragon combination

Chicken breasts	4
Flour	1/2 C
Salt	1 tsp
Tarragon	1 tsp
Oil	1/4 C
Lemon juice	1/3 C
Onion	2 Tbsp
Garlic clove	1
Pepper	1/4 tsp

Combine onion, garlic, tarragon, lemon juice, and pepper in food processor.
Combine flour and salt.
Dredge chicken breasts in flour mixture.
Place oil in oven pan and preheat oven to 350° F, until oil is very hot.
Place dredged chicken breasts in hot oil turning once to keep skin side up.
Baste with lemon tarragon mixture several times.
Bake for about 30-40 minutes.

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
.44¢ Ground hamburger (73%) 1.68 per pound (Kroger)
53¢ Pork loin, boneless 1.79 per pound (Meijer)
57¢ Chicken breast, boneless, skinless 1.99 per pound (Meijer)
60¢ Ham, boneless 1.99 per pound (Kroger)

Meat Alternatives
Cost for equivalent to 3 oz serving of meat
33¢ Milk, 1.77 per gallon (Kroger)
49¢ Cheese 2.58 per pound (Kroger)

Fruits and Vegetables
Cost for 1/2 cup serving
11¢ Bananas .39 per pound (Meijer)
18¢ Plums .99 per pound (Meijer)
31¢ Strawberries 1.65 per pound (Kroger)

Stock The Pantry
Walnuts 2.99 per pound (Kroger)

Other good buys
Almonds 2.99 per pound (Kroger)

Extremely Frugal Brotchen

Broetchen
Originally uploaded by Simply Frugal

Broetchen are a German roll with a crispy crust and slightly chewy interior. The secret to getting them just right in a home oven include high heat, a pan of steaming water below them, and three risings of the dough.

Yeast	2 tsp
Water	1 1/4 C
Sugar	2 tsp
Shortening	2 Tbsp
Salt	1/2 tsp
Egg white	1
Flour	4 C

Warm 1/4 C water. Add yeast and sugar and let sit for 10 minutes, until foamy.
Heat 1 C water, shortening and salt until shortening is melted. Let cool, then add yeast mixture.
Beat egg white until stiff.
Fold egg white into liquids in mixing bowl.
Add flour to form a soft dough, and knead 10 minutes. Place in greased bowl, turn to coat with grease, cover with damp cloth. Let rise until double in bulk, about an hour.
Punch down, and let rise again.
Punch down, and divide into 12 pieces. Form into balls, and place on greased baking sheet. Cover with damp cloth, and let rise until doubled in bulk, about 40 minutes.
Preheat oven to 450° F, placing a pan of boiling water on lower rack.
Bake rolls for 20 minutes until lightly browned.

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
23¢ Ham, bone in .99 per pound (Kroger)
37¢ Ground beef 27% 1.59 per pound (Kroger)
38¢ Chicken breast, bone in 1.29 per pound (Meijer)
38¢ Whole chicken .89 per pound (Kroger)
51¢ Ground Chuck, 1.99 per pound (Meijer)
52¢ Chicken breast, boneless 2.00 per pound (Meijer)
60¢ Chuck roast, boneless 1.99 per pound (Meijer)
71¢ Pork spareribs 1.48 per pound (Kroger)


Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Kroger)
33¢ Milk 1.77 per gallon (Kroger)
56¢ Cheese 3.00 per pound (Kroger)

Fruits and Vegetables
Cost for 1/2 cup serving
26¢ Mango !.00 each (Meijer)
32¢ Strawberries 1.66 per pound (Meijer)
45¢ Cantaloupe 1.50 each (Meijer)
47¢ Blueberries 2.50 per pint (Kroger)

6¢ Potatoes 2.98 for 10 pounds (Kroger)
12¢ Onions 1.68 for 3 pounds (Kroger)
15¢ Tomatoes, Dei Fratelli 28 oz for 1.00 (Meijer)
17¢ Green beans, frozen 1.00 per pound (Kroger)
20¢ Broccoli tops 1.00 per pound (Kroger)
21¢ Broccoli, frozen 1.00 per pound (Kroger)

Stock The Pantry
Sugar .35 per pound (Meijer)
Bacon 2.29 per pound (Meijer)
White rice .75 per pound (Meijer)
Brown rice .75 per pound (Meijer)
Butter 1.79 per pound (Kroger)


Other good buys
none this week

Simple Spaghetti Sauce

Spaghetti
Originally uploaded by Simply Frugal

Onion	1/4 C
Garlic cloves	4
Oil	1 Tbsp
Tomato sauce	4 C
Basil	1 Tbsp
Marjoram	2 tsp
Oregano	1 tsp
Thyme	1 tsp

Chop onion fine, and crush garlic.
Heat oil in large saucepan, add onion, and saute 5 minutes. Add garlic and saute 3 minutes more.
Add tomato sauce, basil, marjoram, oregano, and thyme. Simmer for 20 minutes.

I find the flavors blend better if the sauce is allowed to sit for a few hours, or even overnight, and then reheated.

It's also a great crockpot recipe, left on low for 5-6 hours. Add the meatballs just before serving.

$5 Dinner Turkey Meatball Spaghetti

5 Bills
Originally uploaded by Simply Frugal

This week there are good deals on spaghetti and ground turkey. They make a perfect match with bread sticks for a simple Italian dinner

Simple Spaghetti Sauce
Simple Turkey Meatballs
Extremely Frugal Breadsticks

If you have fresh herbs growing in containers or your garden, substitute them in the recipe. In general, you need at least twice the amount as suggested in the recipe for the dried version. I was able to use basil, oregano, and thyme from my windowbox herb garden.

Extremely Frugal Breadsticks

Breadsticks
Originally uploaded by Simply Frugal

It's easy to make bread sticks.

Milk	1/4 C
Water	3/4 C
Yeast	2 tsp
Oil	2 Tbsp
Sugar	1 Tsp
Flour	2-3 C
Salt	1 tsp

Warm milk and water to lukewarm (85° F).
Take 1/4 C warm water, add 2 tsp sugar, and yeast. Let sit 10 minutes, until frothy.
Mix milk, remaining water, oil, and remaining sugar.
Mix flour and salt in large bowl. Slowly pour in yeast and then liquids.
Mix thoroughly until dough leaves the sides of the bowl.
Turn out on floured surface, and knead 12 minutes.
Wash bowl, then grease.
Place dough in bowl, turning once to coat surface with grease. Cover and let rise until double in bulk, about an hour.
Punch down, and divide into 8 to 12 small balls.
Roll each ball between the palms of your hands to form a long rope. Place on greased cookie sheet, cover with damp cloth, and allow to rise until double in bulk, about 45 minutes.
Bake in a 425° F oven for 15 to 20 minutes.

Simple Turkey Meatballs

Ground Turkey Meatballs
Originally uploaded by Simply Frugal

Ground turkey is an inexpensive alternative to ground beef. Personally, I find the texture different enough that it doesn't work as a burger for me. But meatballs come out great.

Ground turkey	1 pound
Garlic clove	4
Basil	1 Tbsp
Marjoram	1 Tbsp
Thyme	1 tsp

Crush garlic cloves, and add to ground turkey along with basil, marjoram, and thyme.
Use a teaspoon or a large melon baller to scoop equal amounts of turkey mixture on to baking sheet.
Roll mounds of turkey mixture into small balls and return to baking sheet.
Bake in 350° F oven for 30 minutes, until well browned.


A trick I learned to speed things along is to scoop out all the meat mixture before you go back and form all the balls. You get into a rhythm that speeds up the process.

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
27¢ Ground turkey 1.00 per pound (Meijer)
40¢ Chicken thighs, boneless 1.50 per pound (Meijer)
43¢ Chicken thighs, bone in 1.19 per pound (Kroger)
46¢ Pork, western ribs 1.29 per pound (Meijer)
48¢ Ground chuck, 1.88 per pound (Kroger)

Meat Alternatives
Cost for equivalent to 3 oz serving of meat
25¢ Eggs, .98 per dozen (Meijer, Kroger)
33¢ Milk, 1.77 per gallon (Kroger)

Fruits and Vegetables
Cost for 1/2 cup serving
9¢ Bananas, .33 per pound (Save A Lot)
16¢ Apricots, .99 per pound (Meijer)
22¢ Peaches, .99 per pound (Meijer)
28¢ Blueberries, 1.50 per pint (Meijer)
37¢ Kiwi fruit .25 each (Meijer)

Stock The Pantry
Butter, 1.79 per pound (Kroger)

Other good buys
Mac & Cheese, 25¢ per box (Save A Lot)

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
42¢ Whole chicken .89 per pound (Kroger)
42¢ Pork shoulder, bone-in [western ribs] 1.19 per pound (Meijer)
42¢ Ground beef, hamburger 1.59 per pound (Kroger)
45¢ Ham, boneless 1.99 per pound (Kroger)
48¢ Pork loin, boneless 1.59 per pound (Meijer)
48¢ Ground chuck 1.92 per pound (Meijer)
48¢ Ground turkey 1.79 per pound (Kroger)
51¢ Ham, boneless 2.19 per pound (Kroger)
60¢ Bottom round 2.19 per pound (Meijer)
63¢ Chicken breast, boneless 2.49 per pound (Kroger)


Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer, Kroger)
33¢ Milk 1.77 per gallon (Kroger)
57¢ Cheese 3.00 per pound (Kroger)

Fruits and Vegetables
Cost for 1/2 cup serving
12¢ Potatoes, .29 per pound (Kroger)
12¢ Onions .56 per pound (Kroger)
16¢ Apricots, fresh .99 per pound (Meijer)
22¢ Nectarines, fresh .99 per pound (Meijer)
26¢ Peaches, fresh .99 per pound (Meijer)
52¢ Cantaloupe, fresh 1.77 each (Kroger)
$1.12 Blueberries, fresh 2.50 per 6 ounces (Kroger)

Stock The Pantry
$1.75 Catsup, Meijer brand 46 oz .04 per ounce(Meijer)
$1.79 Butter, Kroger 1 pound

Other good buys
Almonds 4.99 per pound (Meijer)
Bacon 2.50 per pound (Kroger)

Basil Tomato Salad

Basil Tomato Salad
Originally uploaded by Simply Frugal

A Roma tomato, a few chunks of cheese, and a basil leaf cut chiffonade.*

Basil Tomato Salad

Tomato, fresh	1 lb
Cheese, mozzarella	8 ounces
Basil	2 fresh leaves
Vinegar	2 Tbsp
Oil	1 Tbsp

Slice tomato in 1/4 inch slices.
Cube cheese.
Roll fresh basil leaves into cylinders, and slice into thin ribbons.

Mix tomato, cheese, and basil gently in a serving bowl. Sprinkle with oil and vinegar. Season to taste with salt and pepper.

Refrigerate until ready to serve, at least 2 hours.




*A fancy culinary term that means roll it up and slice it into thin ribbons.

Extremely Frugal Pita Bread

Pita
Originally uploaded by Simply Frugal

It's a simple yeast bread, cooked hot and fast in a 500° F oven.

Pita Bread

Yeast	2 1/4 tsp
Sugar	1 tsp
Water	1 1/2 C
Flour	3 C
Salt	1 1/4 tsp

Dissolve yeast and sugar in 1/2 C warm water. Let set 10-15 minutes until water is frothy.

Combine flour and salt, and make a well in the middle.

Pour yeast into well, and slowly add 1 C warm water. Knead 10-15 minutes.

Grease a large bowl. Place dough in bowl and turn once, leaving a thin film on top of dough ball. Cover with a damp towel, and let rise about 3 hours, until double in bulk.

Roll out a thick rope and cut into 12 small pieces. Roll into balls, and place on a floured surface to rest for 10 minutes.

Preheat oven and baking sheet to 500°

Roll dough out into circles 1/4 inch thick. Let proof for 10-15 minutes.

Bake 4 minutes until bread puffs up Turn over and bake 2 minutes longer. Remove with spatula and press down. Cool on rack with moist towel over them.

Don't roll the circles too thin; you'll end up with flatbread crackers that don't puff.

Simple Roman Bean Spread

Roman Bean Spread
Originally uploaded by Simply Frugal

Navy beans, rosemary, and garlic highlight this simple bean spread, which dates from Roman times. It makes a dip similar to hummus, and is great on pita or flatbreads.

Roman Bean Spread

Navy beans	1 C
Oil	2 Tbsp
Garlic clove	1
Rosemary	1/2 tsp
Worcestershire sauce	1 tsp
Lemon juice	1 Tbsp
Salt
Pepper

Soak beans overnight, drain and rinse. Cover with fresh water and simmer 1 hour or until very tender.

Saute oil, garlic, and rosemary for 5 minutes, let cool.

Put beans in food processor. With motor running, slowly add garlic mixture.

Add Worcestershire sauce and lemon juice. Taste for seasoning and adjust salt and pepper.

Refrigerate for at least 3 hours before serving.

$5 Dinner Roman Navy Beans

5 Bills
Originally uploaded by Simply Frugal

$5.00 Menu

This ~$4.25 dinner provides 1/2 cup beans, 1/2 cup tomatoes, 2 ounces of cheese, and 3 pita breads per person.

Roman Navy Beans
Pita bread
Mozzarella Tomato Salad


Buy: Nothing
Pantry: Navy beans, olive oil, rosemary, garlic, flour, cheese
For 4 servings

1 pound flour .46
1/2 pound navy beans .50
1/4 C olive oil .75
8 oz mozzarella 1.50
1 pound Roma tomatoes 1.00
garlic, rosemary,

Total $4.21

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
35¢ Pork, western ribs .98 per pound (Kroger)
41¢ Ground beef, 27% 1.59 per pound (Kroger)
42¢ Chicken, whole .89 per pound (Kroger)
43¢ Chicken, thighs 1.19 per pound (Kroger)
51¢ Ground chuck, 1.99 per pound (Meijer)
51¢ Chicken, boneless skinless breasts 1.99 per pound (Meijer)

Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer)
33¢ Milk 1.77 per gallon (Kroger)
57¢ Cheese 3.00 per pound (Meijer, Kroger)

Fruits and Vegetables
Cost for 1/2 cup serving
20¢ Broccoli, frozen (Kroger)
24¢ Avocado 1.00 each (Kroger)

Stock The Pantry
Brown sugar .50 per pound (Meijer)
White sugar .40 per pound (Meijer)

Other good buys
Cocoa 3.11 per pound (Meijer)

Cocoa will probably get more expensive as the year goes on, due to a fungal problem that is limiting the supply. MIlk continues to drop in price. Kroger's $1.77 per gallon is the lowest it's been in a couple years. Also watch for pork prices to drop for a while.

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
29¢ Turkey breast, bone in .88 per pound (Kroger)
43¢ Ground beef, 27% 1.66 per pound (Meijer)
43¢ Pork, country style ribs 1.19 per pound (SaveALot)
46¢ Chicken breast, boneless 1.78 per pound (Kroger)
46¢ Chicken, whole .98 per pound (Meijer)
48¢ Turkey, ground 1.79 per pound (Kroger)
54¢ Round steak 1.98 per pound (Kroger)

Meat Alternatives
Cost for equivalent to 3 oz serving of meat
20¢ Peanut butter .99 for 18 oz jar (Kroger)
24¢ Eggs .98 per dozen (Meijer)
33¢ Milk 1.77 per gallon (Kroger)

Fruits and Vegetables
Cost for 1/2 cup serving
8¢ Bananas .29 per pound (Meijer)
13¢ Apples .98 per pound (Meijer)

Stock The Pantry
Bacon Plumrose 2.19 per pound (Meijer)
Butter 1.79 per pound (Kroger)
Catsup Hunts 1.00 per 18 oz (Meijer)
Walnuts 3.99 per pound (Meijer)

Other good buys
Mac&Cheese 25¢ per box (SaveALot)

MIlk continues to drop in price. Kroger's $1.77 per gallon is the lowest it's been in a couple years. Also watch for pork prices to drop for a while.

The Price is Right

The Price is Right
Originally uploaded by darthdowney

Here's this week's best buys in southeast Michigan. Ingredients in italics are more expensive than the rule of thumb I use for truly frugal cooking, 45¢ per serving.

Meat
Cost for a cooked 3 oz serving
37¢ Chicken breast, bone in 1.29 per pound (Meijer)
45¢ Ground chuck 1.78 per pound (Kroger)
53¢ Pork loin, boneless 1.79 per pound (Meijer)


Meat Alternatives
Cost for equivalent to 3 oz serving of meat
24¢ Eggs .98 per dozen (Meijer + Kroger)
37¢ Milk 1.98 per gallon (Meijer + Kroger)
49¢ Cottage cheese 1.99 per 24 oz (Kroger)
51¢ Cheese 2.69 per pound (Kroger)


Fruits and Vegetables
Cost for 1/2 cup serving
13¢ Cameo apples .88 per pound (Kroger)
17¢ Green beans, frozen 1.00 per pound (Meijer)
20¢ Broccoli, frozen 1.00 per pound (Meijer)


Stock The Pantry
3.88 Sugar 10 pound package (Meijer)

The True Cost of Protein

I usually compare the cost of a meal based on a 3 or 4 ounce serving of meat. I have a personal rule of thumb that I should keep the average cost below 45¢ per serving. See this post for how to calculate the cost per serving.

The cost of protein is a different calculation, since a serving of meat or meat equivalent can vary widely in how much protein it provides. The chart below will give you a glimpse into the true cost of protein.

Price is price per pound except for eggs (dozen), tuna (5 oz can), and milk (gallon). All prices are the lowest price I've paid since January 1, 2009.
Protein cost is for 20 grams of protein, about 1/2 to 1/3 of your daily requirement.

Item	Price	Protein cost
Lentils	.79	.12
Peanut butter	1.21	.22
Navy beans	.99	.22
Turkey, whole	.77	.25
Eggs	1.00	.26
Chicken leg quarters	.59	.26
Milk	1.99	.31
Boneless chicken breast	1.69	.33
Ground beef (26%)	1.60	.38
Whole chicken	.89	.44
Tuna	.71	.44
Pork loin, boneless	1.79	.45
Turkey, ground	1.99	.46
Round steak (bottom round)	2.49	.46
Hot dog (beef & pork)	1.39	.53
Cheddar cheese	3.33	.59
Pork steaks	1.99	.66
Sausage	1.89	.91
Catfish	1.59	1.24

Hot dogs, sausage, and catfish are surprisingly expensive sources of protein. Tuna, chicken, and pork loin are good buys if you want meat as the focal point of the meal. As you might guess, lentils, peanut butter and navy beans can bring your costs way down. But notice that turkey, eggs and chicken, when on sale, are really very cheap sources of protein.

One creative way to provide protein is to use a small amount of meat along with the beans or eggs or peanut butter. The meat helps create some variety in the lentils and bean dishes that I serve several times a week. For example, baked beans at lunch can provide nearly 1/3 of the day's protein, and you'll then find a lot more room in your budget for the chicken or pork main dish at night.