100 Mile Diet: Local Eating Budget Tips

Eating locally warms my heart, not only does it give me hope that we are lost in eating "cheap" and "finding the best deal" but it also brings me back to my days of summer spent on my grandparents farm.

I recently went to a large box store to return a christmas present and found myself caught up with the idea of buying my groceries there because of conveinience. Those that know me know this is not a normal practice for me. Usually I stray to the organic stores and little markets on the main streets that are walking distance from our home. This easy choice that I made that day had me ill for days. That night I cooked a $7.00 whole chicken that ended up being filled with grease. My stomach throbbed for days and my head swore I would never buy groceries at the same place I could buy a bed or a sweater at again.

This lead me to switching to an online organic grocery store that delivers our food and scoping out framers markets. At first my boyfriend was blown away by the prices but I assured him that the frugal smart shopper that I am I would focus on saving us the most money I could. this lead me to researching and coming up with this list of tips for buying locally.

1. Do a fair comparison. Some foods at the farmers market may be higher that the grocery store, however the quality and quantity may be higher at the farmers market. A lot of items will probably be much more fresh at the farmers market.
2. Consider a Weekly Box Program. Some farms and online grocery stores will give you a much higher value for a lower price.
3. Arrive at the farmers market early or late.  Great deals often go quickly and on the other hand left over food will be sold cheap at the end of the day.
4. Buy in bulk and buy in season.
5. Buy cheaper cuts and ugly food.
6. Look into farmers market coupon programs
7. Do not waste food. Freeze whenever possible.
8. Eat everything edible. Flowers, stems and seed pods.
9. Remember the stock pot. 
10. Use fewer ingredients. As fresh foods have bolder flavours.
11. Use smaller portions of meat, eggs and cheese. Bigger portions of veggies.
12. Eat smaller meals. Snack more.
13. Buy together and cook together. For those of you that live in a single dwelling household
14. Barter, trade and work for your food. U-pick! 
15. Plant a garden.
16. Forage. Wild foods are free.
17. Consider some livestock. Chickens or bees as cities are starting to permit them.

Remember "when the average North American sits down to eat, each ingredient has typically travelled at least 1,500 miles" (Alisa Smith and J.B. Mackinnon, 2007).

Mini Meatloaves

• 1 egg
• 3/4 cup milk
• 1 cup shredded Cheddar cheese
• 1/2 cup quick cooking oats
• 1 teaspoon salt
• 1 pound ground beef
• 2/3 cup ketchup
• 1/4 cup packed brown sugar
• 1 1/2 teaspoons prepared mustard

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, combine the egg, milk, cheese, oats and salt. Add the ground beef, mixing well, and form this mixture into eight miniature meatloaves. Place these in a lightly greased 9x13 inch baking dish.
3. In a separate small bowl, combine the ketchup, brown sugar and mustard. Stir thoroughly and spread over each meatloaf.
4. Bake, uncovered, at 350 degrees F (175 degrees C) for 45 minutes.

GAZPACHO SOUP

A great idea to keep it light and satisfying.

3-4 Medium to Large Tomatoes
1/2 medium Cucumber
1 Bell Pepper any color
1 Tablespoon Apple Cider Vinegar
1 Garlic cloves
1 Shallot
1/2 Cilantro
2 Limes
2 Tablespoon Extra Vinegar Olive Oil
1 Cup Ice Water
1/2 Tablespoon Chili Flakes
Salt and Pepper to taste

Core the tomatoes and dip them in boiling water for 1 minute to blanch them. Transfer the tomatoes into iced water so that the skin can be removed easily. Dice the tomatoes and put them in a food processor.
Set aside 1/3 of the peppers and cucumber. Add the remaining ingredients and blend until smooth. Chop the peppers and cucumber and stir them in the soup. Enough for 2 portions

Ginger Miso Yam Wraps

Serves 4

• 2 small yams or sweet potatoes (1 lb.)
• 2 Tbs. white miso paste
• 1 Tbs. smooth peanut butter
• 2 Tbs. finely chopped shallot
• 1 Tbs. minced fresh ginger
• 2 cloves garlic, minced (2 tsp.)
• 1 cup frozen shelled edamame
• 1/4 tsp. cayenne pepper
• 6 oz. firm silken tofu, crumbled (1 cup)
• 2 Tbs. chopped cilantro
• 8 collard green leaves, stems removed

Directions

1. Preheat oven to 400°F. Cut thin slice off both ends of yams, and poke skins with knife in several places. Bake 50 minutes, or until soft, turning once. Halve yams, and scoop flesh into bowl. Mash in miso and peanut butter.

2. Meanwhile, coat skillet with cooking spray, and heat over medium heat. Sauté shallot, ginger, and garlic 3 minutes, or until soft. Add edamame, 1/4 cup water, and cayenne; cook 3 minutes more. Remove from heat, and stir in tofu,cilantro, and yam mixture. Cool.

3. Place 1 collard green leaf on work surface. Spoon 1/3 cup yam mixture in center of leaf. Roll bottom edge over mixture; tuck in sides. Roll up to top edge. Place, seam-side down, and repeat with remaining ingredients.

Nutritional Information

Per serving (2 rolls): Calories: 179, Protein: 10g, Total fat: 5g, Saturated fat: 1g, Carbs: 25g, Cholesterol: mg, Sodium: 302mg, Fiber: 5g, Sugars: 8g

From: Eat Live Be well

Socca Pizza

Recipe courtesy of Amy Green

1 cup garbanzo bean flour (chickpea flour)
1 ½ cups cold water
1 tablespoon extra-virgin olive oil
½ teaspoon kosher salt

*Plus whatever you love to put on your pizza

To make the batter, combine the garbanzo bean flour, water, olive oil, and salt in a blender and blend on medium speed for 20 to 30 seconds until thoroughly combined and smooth. Put the batter into the refrigerator until ready to use.

Rub a 12-inch cast iron skillet with a thin layer or oil. Place the pan in the oven and preheat oven to 475f.

When the oven is preheated, carefully add 1 tablespoon of unsalted butter (we use olive oil) to the cast iron pan while it’s still in the oven. Once the butter has melted, carefully remove the cast iron skillet from the oven. Pour the batter into the pan. It should sizzle.

Bake for 15 to 20 minutes, until the top of the socca has started to lightly brown in places.

Spread the desired amount of sauce on the baked pizza crust. Top with cheese and other toppings. Return the pizza to the 475f oven for 10 to 15 minutes, until the cheese has melted and toppings are cooked through.

If you’re using pesto or bruschetta, remove the skillet from the oven and carefully flip the socca. Return to oven for 10 minutes. Remove from oven and spread with pesto and bruschetta.

Let the pizza rest for 5 minutes before serving and slicing.

Yield: 1 (12-inch) pizza

Cookie Dough Milkshake-Protein Shake

Yield:  Serves 2 large smoothies

I call this a milkshake, but really it’s a super amazing protein-packed smoothie.

2 cups unsweetened non-dairy milk (we use almond milk)
1 tbsp vanilla
2 tsp unsulphured molasses
1/3 cup shelled hemp hearts
5-6 soaked and pitted medjool dates
2 tbsp chia seeds
4 tbsp almond butter (sunflower seed butter works too)
3-4 ice cubes depending on the strength of your blender

Combine all ingredients in your blender and blend until smooth. I like to add ice cubes to my smoothies; you may need a high-speed blender if you choose to do so.

From-http://www.sheletthemeatcake.com/

Monday Morning Shake!

It's Monday...and I need to get into working out mode. I decided to come up with this shake. It's now tried, tested, and tasty.

Mix in whatever amounts you want (I did not measure-classic me).

Coconut Milk Unsweetened
Chocolate Protein Powder
A Banana
4 Strawberries
A handful of Spinach

I threw it in my Magic Bullet. You can easily take it on the road for shakes.

Enjoy :)