cheap healthy recipes: April 2011

Saturday Throwback: Cheap, Healthy Asparagus - 81 Recipes for the Springiest of Spring Vegetables

Every Saturday, we post a piece from the CHG archives. This one comes from April 2010.

Despite the snow that fell in Syracuse yesterday, spring is pretty much upon us. And along with the warming sun and astronomical pollen count comes that earliest of vegetable bloomers, asparagus.

I don’t know about you guys, but during April and May, I buy as much asparagus as humanly possible. (Perhaps an exaggeration, but you catch my drift.) What's more, I’m always looking for different ways to prepare it. Because I loves me some roasted shoots, but after awhile, you know – variety, spice of life – all that jazz.

This may be coming a week or two early in some areas, but this compilation of 81 asparagus recipes should keep you in the culinary clear until next year. FYI, the criteria for each chosen dish were as follows:

It had to include inexpensive, easy-to-find ingredients.
It had to be healthy according to how we usually do it on this blog. Meaning: mostly made up of whole food ingredients, lower in fat and calories, high in vitamins in minerals, etc.
If it came from an aggregate recipe site (Cooking Light, All Recipes, etc.), it had to have had a high approval rating from reviewers. If it came from a food blog, I just trust it. We’re trustworthy people, see.
No Cream of Anything soup or mayonnaise. Because I hate them.

So, without further ado, here you go. If you have any other suggestions, or great recipes from your own blog, feel free to add ‘em in the comment section.

BREAKFAST

CHG: Asparagus, Mushroom and Parmesan Frittata: Basements and Breakfast

CHG: Roasted Asparagus with Poached Egg & Parmesan

Food Network: Asparagus, Canadian Bacon, and Cheese Frittata
Use egg whites for a lighter dish.

Kalyn’s Kitchen: Asparagus and Tomato Frittata with Havarti and Dill
Sub in a few egg whites and reduce the cheese for a lighter dish.

Kalyn’s Kitchen: Breakfast Casserole with Asparagus, Mushrooms, and Cheese
Sub in a few egg whites for a lighter dish.

Real Simple: Asparagus and Soft Eggs on Toast
Use four eggs and 1/3rd of the olive oil for a lighter meal

Real Simple: Asparagus Spinach Pancakes
Halve the oil (at least) and use a nonstick skillet.

MAINS – CARNIVORE

Eating Well: Chili-Rubbed Tilapia with Asparagus and Lemon

Eating Well: Wok-Seared Chicken Tenders with Asparagus and Pistachios

Everyday Food: Chicken and Asparagus Rolls

Everyday Food: Sauteed Chicken with Asparagus and Mushrooms

RecipeZaar: Thai Rice Noodles with Chicken and Asparagus

Simply Recipes: Flank Steak Stir Fry with Asparagus and Red Peppers

MAINS – VEGETARIAN

101 Cookbooks: Asparagus Stir-Fry

101 Cookbooks: In a Hurry Green Curry

All Recipes: Asparagus and Goat Cheese Quesadillas

All Recipes: Fresh Asparagus Risotto

Cooking Light: Chili-Glazed Tofu over Asparagus and Rice

Cooking Light: Lemon Risotto with Asparagus

Everyday Food: Grilled Pizzas with Asparagus and Sun-Dried Tomatoes
Use low-fat ricotta.

Everyday Food: Polenta Wedges with Asparagus and Mushrooms

FatFree Vegan Kitchen: Polenta with Lemony Asparagus and Chickpeas

RecipeZaar: Baked Asparagus Spinach Risotto

PASTA

CHG: Whole Wheat Pasta with Asparagus and Turkey Sausage

Cooking Light: Linguine with Asparagus, Parmesan, and Bacon

Cooking Light: Straw and Hay Alfredo with Roasted Asparagus

Eating Well: Creamy Asparagus Pasta

Everyday Food: Asparagus, Snap Pea, and Avocado Pasta

Everyday Food: Spaghetti with Shaved Asparagus

Real Simple: Pasta Salad with Asparagus and Lemon

SALADS - GRAINS

101 Cookbooks: Spring Tabbouleh
Reduce walnuts for a lighter dish.

101 Cookbooks: Ten-Minute Tasty Asparagus and Brown Rice
Add the dressing only as needed for a lighter dish.

All Recipes: Asparagus Cashew Rice Pilaf

All Recipes: Asparagus, Feta, and Couscous Salad

RecipeZaar: Asparagus Pilaf Rice

SALADS - VEGGIE

101 Cookbooks: Asparagus Salad

CHG: Chlorophyll and Awesomeness Salad

Epicurious: Asparagus and Mushroom Salad with Shaved Parmesan

Epicurious: Asparagus Salad with Sweet Balsamic Vinegar

Epicurious: Roasted Asparagus Salad with Tangerine Dressing

Kalyn’s Kitchen: Salad with Asparagus, Cherry Tomatoes, Kalamata Olives, and Feta
Ooo … this looks good.

RecipeZaar: Strawberry Asparagus Salad

SIDES

CHG: Roasted Asparagus with Balsamic Browned Butter

CHG: Roasted Asparagus and Chickpeas

CHG: Steamed Asparagus

All Recipes: Asian Asparagus Salad with Pecans

All Recipes: Asparagus with Parmesan Crust

All Recipes: Baked Asparagus with Balsamic Butter Sauce

All Recipes: Cold Asparagus with Prosciutto and Lemon

All Recipes: Grilled Soy Sesame Asparagus

All Recipes: Orange Glazed Asparagus

All Recipes: Sauteed Garlic Asparagus

Cooking Light: Steamed Asparagus with Lemon-Garlic Gremolata

Cooking Light: Asparagus and Sun-Dried Tomato Vinaigrette

Cooking Light: Mustard-Sauced Asparagus with Chopped Egg

Cooking Light: Spicy Roasted Potatoes and Asparagus

Eating Well: Asparagus with Curry Butter

Epicurious: Asparagus, Peas, and Basil

Epicurious: Proscuitto-Wrapped Asparagus with Mint Dressing

Everyday Food: Broccoli, Asparagus, and Snap Peas in Parchment

Everyday Food: Sauteed Scallions, Mushrooms, and Asparagus

FatFree Vegan Kitchen: Wasabi Roasted Asparagus

Food Network/Emeril: Garlic Roasted Asparagus

Kalyn’s Kitchen: Slow-Roasted Asparagus

Real Simple: Honey Lime Asparagus with Goat Cheese

Real Simple: Pan Roasted New Potatoes with Asparagus

RecipeZaar: Feta Asparagus

RecipeZaar: Foil Baked Asparagus

RecipeZaar: Guilt-Free Guacamole (Asparagus)

RecipeZaar: Ginger Sesame Asparagus

RecipeZaar: Roasted Asparagus with Sage and Lemon Butter

RecipeZaar: Sauteed Asparagus with Red Peppers and Olives

RecipeZaar: Sugared Asparagus

RecipeZaar: Apricot-Glazed Roasted Asparagus

RecipeZaar: Asparagus with Thyme

RecipeZaar: Asparagus Provencal

Stephen Cooks: Grilled Asparagus a la Sutherland

SOUPS

All Recipes: Fresh Asparagus Soup

RecipeZaar: Asparagus Orzo Soup

Simply Recipes: Creamy Asparagus Soup
Reduce some of the cream for a lighter soup.

Yum Sugar: Easy Cream-less Asparagus Soup

And that’s it. Any good recipes you know about, sweet readers? Add ‘em in the comments

~~~

If you like this article, you might also find the following pretty useful:

Top Ten Links of the Week: 4/22/11 - 4/28/11

Food marketing was the hot topic this week, with excellent articles from Leo Babuta, Marion Nestle, and Jane Black, among others. Plus, we celebrate the fabulous debut of Tom Haverfoods, which will only make sense for the next month or so.

1) Zen Habits: Breaking Free From Consumerist Chains
Super-solid piece on willingly dropping out of consumer culture. The first line establishes the tone: "We are not consumers. We are people." It just gets better from there, punctuated by real, honest-to-god useful tips.

2) Food Politics: At Last, FTC Releases Principles of Food Marketing to Kids
Marion Nestle analyzes the new FTC advertising guidelines for kids, and what they mean for the general populace. Essentially, she: A) wishes this would have happened already, but B) is pretty satisfied with the progress, and C) brings up a great point – Who's holding the food industry accountable? Also worth reading, Nestle's other excellent column about the insidiousness of viral marketing to kids.

3) The Atlantic:The Latest Food Marketing Trend - Fake Authenticity
Fascinating analysis of the biggest trend in food advertising right now: Health. No, really. Industry leaders are trying any way they can to promote the health benefits (virtue) of their products, whether it's watermelon or Tostitos. Reading labels could get real tricky, real soon. (Moreso, even.)

4) Serious Eats: What Exactly Does Fair Trade Mean?
Educational! Picture yourself as Johnny Carson when reading this, raising your eyebrows and saying, "I did not know that" in a thick Nebraskan accent.

5) Tom Haverfoods
Parks and Rec fans! Some genius created this randomizer of Tom’s alternate food names, from Funky Soda (light beer) to Cereal Sauce (milk). All it’s missing is Ron Swanson.

6) Bargaineering: How to Save on Groceries, With and Without Coupons
Good rundown of frugal food shopping strategies, emphasizing some of the not-as-well-known basics. ("Then how are they basics?" you might ask. They just are. Go with it.)

7) The Kitchn: 15 Simple Healthy Fruit Desserts
Guess what this post is about? Yep. Zombies.

8) stonesoup: vegetarianism for carnivores - a simple idea for healthier eating
The tips are pretty standard, but nicely presented, and MAN, I want to make that eggplant-bean thing right now.

9) USDA Today: Restaurants say consumers are finally ordering healthier meals
You guys! What we’re ordering at chain restaurants? As a nation? It’s getting healthier! The president of Applebee’s even says, “I’ve been in the restaurant business for 30 years, and I’ve never seen anything like this.” We win!

10) Wise Bread: The Best and Worst Nuts, By Nutrition and Price
In which mixed nuts prevail over all, and the word “nut” is used approximately 46,000 times.

HONORABLE MENTIONS

Cupcake Project: Easter Cupcakes Baked in Real Eggs
This blew my mind. My clone will be typing the rest of this post.

Kalyn's Kitchen: Six Years Old and Six Lessons I'm Learning from Food Blogging
Happy birthday, Kalyn’s blog!

Neatorama: Every Secret Ingredient from Iron Chef America
Allez cuisine!

NPR: Shrinking Height of Poor Women Reflects Lack of Food, Health Care
Umm ... nothing funny about this one.

AND ALSO

The Daily What: Little Chefs
Kids + blenders = hee.

Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Bookmarking sites and links are nice, too. Viva la France!

Frugal Food Shopping: Hitting Up Multiple Stores

NOTE UP TOP: In almost four years of blogging, I can’t believe I haven’t dedicated a column to the following food shopping strategy, because it’s one of the most effective around. Experienced frugalists, you're probably familiar with this already, but it shouldn’t stop you from seeing the, er … surprise note from … uh … Bob, um, Barker? … at the end of this article. So let’s get to it.

My old apartment was within a mile of three major supermarket chains.

“Whee?” you might say. “Let’s throw a fiesta?”

And while the prospect of ending this column here and grabbing a margarita is highly tempting, I endeavor to persevere, meaning this: It may sound like it ain’t no thang, but having access to multiple supermarkets allowed me to save huge, big, hulking bucks on my grocery bill every month. In fact, hitting up two or more food stores is one of the most effective food shopping strategies around. (Where have I heard that before?)

WHY IT WORKS

Two simple reasons:

1) To attract shoppers, grocers within the same region price certain foods competitively.
In order for Pathmark to compete with a Waldbaums two miles away, it offers lower prices on select goods, called loss leaders, to lure potential customers in the door. These are the deals you see on the front of the circular, and can include everything from in-season produce to debuting products pushed by major corporations. For example, my local supermarket is currently offering pasta for $0.89 and asparagus for $1.99/lb, prices that aren't too shabby these days.

2) Simply, some grocers price their products differently.
A can of olives may be $1.29 in one supermarket, and $1.79 in the bigger one up the block. Reasons for this are unbeknownst to society at large, but learning what’s cheaper where will make a difference when you visit more than one destination.

HOW TO GET THINGS ROLLING

The very first thing you should do is take stock of the markets in your area. Look beyond where you normally shop, at similar stores in the same general vicinity. (Google Maps and Yelp are very helpful for this.)

Then, log on and see if they have circulars online, which most chain grocers do nowadays. Browse through, and record A) what seem like really good deals and B) what you need soon. Here’s an example, using the current circulars of two Brooklyn supermarkets within a half-mile of one another:

STORE #1

Grapes - $0.99/lb

Oranges – $2/4lb

Pasta – 5/$5

Honey Nut Cheerios – BOGO (Buy one get one free)

Canned Tomatoes – 5/$5 (28oz)

STORE #2

Green beans - $0.99/lb

Chicken breast - $1.79/lb

Canned tuna – 3/$2

Mozzarella - $2.99/16oz

Cracker Barrel sharp cheddar block - $2.99/10oz

Finally, choose a time and map out a route. But know - this shouldn’t be a strenuous task. If your new itinerary is taking much longer than usual (which, if you have a list, hopefully it shouldn’t), try doing it another way.

WHERE ELSE YOU CAN GO

Don’t limit yourself to supermarkets, since there are many deals to be found outside those curiously sanitary walls. If they’re on the way, or if you don’t mind an additional trip at some point over the month, never forget:

Ethnic grocers
Farmer’s markets
Family-owned stores
Trader Joe’s
Big Box Stores (CostCo, Sam’s Club, BJ’s)

And more.

THE CAVEATS

Of course, there are a few qualifiers, should you try shopping at multiple destinations.

I, like thousands of vaguely dazed Americans, use public transportation. As a result, I know next to nothing about gas prices, though I understand filling a Volkswagen Beetle can cost thousands of ducats nowadays. So, use your head - if your two closest markets are 50 miles apart, it’s silly to blow $20 to save $0.50 on a box of macaroni.
Remember, cheaper isn’t always better. If your butcher gives you good cuts of meat for a slightly higher price, stick with him (or her), because you can’t buy that kind of personal attention at a chain. Same goes for farmer’s market food.
If you have many shops on your list, don’t visit every one, every week. You’ll drive yourself crazy, and it kind of misses the point of the previous streamlining tips.

And finally, take all the previous advice with a grain of salt. In the famous words of Yao Ming, ~~“I didn’t realize Americans were so short.”~~ “Do what works best for you.” Shopping at multiple stores can be wonderful, but only if you’re comfortable with the process.

Readers, what’d I miss? The comment section is open.

P.S. Bob Barker says hi.

P.P.S. I made that up.

~~~

Hey! Read more about this kind of stuff here:

Ask the Internet: Favorite Asparagus Recipes?

Today's question comes from the weather.

Q: Oh, spring. How you delight us with your sunshine and your warmer temperatures and your happy, happy flowers.

(We will not mention pollen.)

(I SAID DON'T MENTION IT!)

Perhaps your greatest gift, however, is that of asparagus. The crispy verdant stalks are in-season all too briefly, and we must take advantage of their fleeting goodness.

So, sweet readers - what's your favorite asparagus recipe?

A: This is mine, hands down: Pasta with Asparagus and Mushrooms.

Though, come to think of it, this slight variation is pretty good, too: Spaghetti with Asparagus, Egg, and Parmesan.

Readers?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Sesame Snap Peas and R.I.P. Old Lady Cart (2007-2011)

Yesterday, HOTUS and I hosted (HOTUSted?) our first official family holiday, if you don’t count that one time everyone came over and sang karaoke for Arbor Day. We were celebrating Easter, as well as the debut of our wedding dishes ™, a monumental event in any aspiring adult’s life. My sister and her lovely man friend brought us roses, which were promptly made into a cat appetizer (catpetizer?).

Alas, we were also commemorating the loss of our Old Lady Cart (2007-2011), a beloved and highly useful member of the family. If you’ve ever been to New York, you’ve seen an old lady cart, probably pushed around by a baby boy. (Just kidding.) The four-wheeled device is kind of like a shopping cart, but smaller, more colorful, and incredibly prone to catching a wheel on sidewalk cracks, which then causes it to pitch forward, which then causes you to fall into it (shins first), which then leaves you with a bruise that lasts longer than the Roosevelt presidency. (Franklin Delano, not Theodore No Middle Name).

Our particular Old Lady Cart bit the dust on Saturday, the victim of overloading after a trip to CostCo. What began as, “I’m just getting a hunk of brie for my parents,” turned into, “Why WOULDN’T we want 90 ounces of Palmolive?” The right front wheel snapped 60 blocks north of my apartment, in the rain, after a nasty bump. It wasn’t pretty. And neither was I, at the end of the journey. Badness.

(Also, if the nice man who helped me lug the disabled cart up three flights of subway stairs happens to read this blog – thank you. And I’m sorry I almost dropped it all those times.)

Anyway, back to Easter. We feasted on many delectable hors d’oeuvres, drank much Gruner Veltliner, and dug into a homemade pie from my Ma and Pa, the finest purveyors of homemade pie in three states (Alaska, South Carolina, and Wyoming). But the centerpiece was Dave Lieberman’s Braised Hoisin Beer Short Ribs with Creamy Mashed Yukons and Sesame Snow Peas. It’s neither cheap nor healthy, but sweet Bea Arthur, was it ever good.

Well, I take some of that back. That last part – the Sesame Snow Peas – fall quite nicely into the parameters of this here blog. Due to a mix-up at the grocery story (meaning: I got mixed up), we used snap peas instead of snow peas. No big whoop. Thing still came out dang fine. Crisp, tender, and just the right counter for extra-heavy potatoes and beef.

If you should make it yourself, feel free to reduce the oil, possibly by quite a lot. We used a nonstick skillet, and didn’t need anywhere near the prescribed amount (3 tablespoons). I think about half would do it.

And that’s it. Hope y’all had a happy (also hoppy) Easter, and that your old lady carts live forever. *sniffle*

~~~

If this looks quite tasty, you will most definitely enjoy:

~~~

Sesame Snap Peas
Serves 6
From Dave Lieberman.

1 lb. snap peas, washed and thoroughly dried
2 tablespoons vegetable oil
1 tablespoon dark sesame oil
1 teaspoon sesame seeds, toasted if preferred

In a large skillet, heat oils over medium-high heat. Add peas and sauté about 2 or 3 minutes, until they are bright green. Remove to a bowl and sprinkle with sesame seeds.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
99 calories, 7.7 g fat, 2 g fiber, 2.2 g protein, $0.46

NOTE: Honestly, you could probably cut the oil in half and still have a really nice dish here. Give it a shot.

Calculations
1 lb. snap peas, washed and thoroughly dried: 191 calories, 0.9 g fat, 11.8 g fiber, 12.7 g protein, $1.99
2 tablespoons vegetable oil: 265 calories, 30 g fat, 0 g fiber, 0 g protein, $0.18
1 tablespoon dark sesame oil: 119 calories, 13.5 g fat, 0 g fiber, 0 g protein, $0.40
1 teaspoon sesame seeds, toasted if preferred: 17 calories, 1.5 g fat, 0.4 g fiber, 0.5 g protein, $0.17
TOTALS: 592 calories, 45.9 g fat, 12.2 g fiber, 13.2 g protein, $2.74
PER SERVING (TOTALS/6): 99 calories, 7.7 g fat, 2 g fiber, 2.2 g protein, $0.46

Saturday Throwback: Spend Less, Eat Healthier - The Five Most Important Things You Can Do

Every Saturday, we post a piece from the CHG archives. Today's comes from May 2009.

Should you cut coupons? How do you make a grocery budget? What is high fructose corn syrup? Is an organic cantaloupe better for you than a regular cantaloupe? Where do you find a farmer’s market?

Between the time, ethics, and effort involved, food shopping is inherently pretty complicated. Add nutrition and budget factors, and it becomes one of the most difficult regular chores anyone can undertake. Seriously, we’re not talking about vacuuming here. (No offense to all the professional vacuumers out there.)

But what if it was simpler? What if there were a few rules anyone could follow that would ease the load? What if buying inexpensive, good food was as intuitive as flipping your Hoover’s ON switch?

Look no further, my sweets.

Right here, right now (Van Hagar aside), are the five best actions you can take to accomplish those noble goals. Essentially, it’s this entire blog distilled into a handful of its most vital tenets; rules that should significantly impact the way you consider the supermarket.

RULE #1: Buy produce in-season.
Related article: Dr. Veg-love, or How I Learned to Stop Worrying and Love Seasonal Produce
Forget labels. Ignore manufacturer promises. Pay no attention to organics (for now, anyway). When you’re purchasing fruits and vegetables, the single most important step you can take is sticking to the appropriate season. Buy asparagus in early spring, peaches in late summer, and squash in fall and winter. The food will taste better, which will make you want it more. It will be substantially cheaper than buying out-of-season. And generally, it will have traveled less of a distance, easing the production’s impact on the environment.

RULE #2: Use the circular.
Related article: The Circular Game: Decoding Your Supermarket Weekly
For some, coupons are invaluable. When correctly applied, they can save billions on the food bill and fill a fridge with myriad good-for-you groceries. But I’m convinced, for the casual shopper, that adhering to the weekly circular is a more useful strategy. For one thing, it’s a less complicated process; you read the circular, you buy the food on sale. For another thing, loss leaders (the stuff on Page 1) usually offer significant savings over any coupon (or, when paired with them). Finally, you can plan your whole menu on what’s available that week. Speaking of that…

RULE #3: Make a plan.
Related article: Weekly Menu Planning for Singles, Couples, and Working People
Between a grocery list, a weekly menu, and a modest price book (though, you could even skip this part), you will have all the tools you need to both limit and optimize your food purchases. Seriously, there’s nothing like having a strategy: you waste less, buy exactly what you need, and (well, almost) never have to worry about what to eat at night. Calories are controlled, money is saved, everybody wins.

RULE #4: Cook.
Related article: Free Cooking Lessons (No, Seriously)
Granted, this is easier said than done, especially if you don’t know a sauté pan from Peter Pan. Still, it can’t be overstated: cooking at home is infinitely cheaper than eating out. We’re talking THOUSANDS of dollars a year, here. Plus, on the dietary side, you’re able to control portion size, as well as what goes into your food. Once you’re into the habit of using your kitchen, the whole endeavor becomes much easier, too. So really, it’s just a question of getting started.

RULE #5: Stock up on sales.
Related article: Pantry of the Gods
You love beans. You use them in everything, up to and including chili, curry dishes, and breakfast cereal. But you have a tendency to buy them last-minute at the bodega across the street, costing you a small fortune. STOP THE MADNESS. If you know you use an item regularly (beans, pasta, etc.), wait for sales and buy as much as you can reasonably store. Personally, I go through canned tomatoes like I go through socks, and they run about 40% less when I stock up ahead of time. Go forth and conquer.

BONUS RULE #6: Relax.
Related article: Relax, Frugal Eater: A Measured Approach to Lifestyle Changes
It’s hard enough making lasting changes in your expenditures and eat…eritures. (What? That’s a word.) Don’t sabotage yourself by going whole-hog. Allow for some leeway. Reward yourself. Relax. Have a glass of wine. It’ll make the transition much easier, and you won’t go completely tweak in the process.

And that’s it. Readers, what do you think? Did I miss something? What are your Top 5? Do tell.

Happy Good Friday!

Sweet readers,

We're taking the day to observe and not eat meat. Have a lovely weekend, and go read this right now:

Hyperbole and a Half:
Wild Animal (The Simple Dog Goes for a Joyride)

Happy Easter!

Kris

The Best Deals at Trader Joe's: A Cheat Sheet

Ladies and gentlemen, we have completed our survey of the Best Deals at Trader Joe's! Thanks to everyone who wrote in. There were 58 total commenters participating – 54 from the blog, 2 from Facebook, and 2 via email. And? Looking at the top ten vote-getters, this is going to be one hell of a party.

To review the process from last week: Every product mention got one vote. (So, if three different commenters wrote "butter," it got three votes.) Some things, like honey, elicited one clear vote and were easy to tally. Others, like cheese, were much more varied, producing several similar-but-not-exactly-alike answers. In those cases, I tallied the category as a whole, and then elaborated on individual responses within parentheses. (Um … if that makes sense, which it only kind of does. But you'll see.)

Some overall observations:

On the whole, frozen, organic, and restricted-diet (gluten-free, etc.) goods did very, very well, as did TJ's house brand products, especially: Roasted red pepper boxed soup, Joe-Joes, Three-Buck Chuck, and Greek yogurt.
Overall, it appeared as if you don't necessarily shop at TJ's for the basic necessities, but rather, for beloved extras - chocolate, wine, edamame, etc.
Almost half of you voted for some kind of cheese. Yowza.
Votes for bread were split. A few liked TJ breads a LOT, while others mentioned it wasn't quite up to snuff.
I loved how many people wrote WINE in all caps. Vino lovers, unite!

Without further ado, here are your answers. Print this thing out and take it with you on your next trip to TJ's.

Wiki Commons Sprew

25 VOTES
Cheese (2 votes brie and goat, 1 vote each for cheddar/stilton, smoked gouda, shredded mexican, fontina)

21 VOTES
Nuts (3 votes almonds, 1 vote pistachios)

16 VOTES
Yogurt (12 votes Greek yogurt)

13 VOTES
Wine (1 vote organic, 2 votes Three-Buck Chuck)

12 VOTES
Dried fruit (3 votes mango, 2 vote bananas, 1 vote strawberries and cherries)
Olive oil

10 VOTES
Frozen veggies (2 votes green beans and corn, 1 vote each bell peppers and asparagus)

9 VOTES
Frozen edamame

8 VOTES
Cereal (1 vote Barbara's Bakery, 1 vote Honey-Os)
Chocolate (4 votes 1-lb. bars, 1 vote white chocolate)
Hummus
Marinara/Pasta sauces (1 vote organic)

7 VOTES
Bananas (1 vote organic)
Cookies (1 vote Maple Leaf, 1 vote Oatmeal Cranberry Dunkers, 4 votes Joe-Joes)
Eggs (1 vote organic)
Pasta (3 votes whole-wheat)
Peanut butter

6 VOTES
Boxed soups (3 votes roasted red pepper, 2 votes tomato, 1 vote black bean)
Bread ( 1 vote Cinnamon Swirl Bread, 1 vote pain au chocolat)
Canned beans (3 votes black)
Coffee
Jams (1 vote blueberry, 1 vote raspberry)

5 VOTES
Frozen Fruit (2 votes berries)
Ice cream (2 votes coffee-flavored, 1 vote Coconut milk)
Pizza Dough (generally frozen)

4 VOTES
Almond, rice, and soy milks
Apples (2 votes organic)
Bars (1 vote cereal, 1 vote Luna/Clif, 1 vote Fiberful, 1 vote Walks Into Bars)
Frozen pizza
Frozen prepared meals (1 vote veggie lasagna)
Milk
Salsa (1 vote Serrano)
Stock/Broth
Tortillas (1 vote organic, 1 vote whole wheat)

3 VOTES
Butter
Canned artichokes
Dairy (1 vote RBST-free)
Flat breads (1 vote Feta & Jalapeno, 1 vote Mediterranean)
Flour
Olives (1 vote canned)
Potstickers
Spinach
Tortilla chips
Trail Mix
Vitamins

2 VOTES
Almond butter
Beer
Frozen pre-cooked brown rice
Frozen veggie burgers (1 vote Morningstar Farms)
Gluten-free rice pasta
Ground beef
Organic whole chicken
Quinoa
Seltzer
Tofu

1 VOTE
Avocados, Bacon, Baby arugula, Balsamic vinegar, Balsamic vinegar dressing, Basmati and jasmine rice, Boxed Indian meals, Broth concentrate, Buttermilk, Canned crab, Capers, Cat food, Cilantro and yogurt dip, Clementine oranges, Coffee filters, Cottage cheese, Cranberry juice, Cream, Dog treats, Doggy glucosamine condroitin, English muffins, Facial cleansing pads w/tea tree oil, Flowers, Fresh produce, Frozen basil cubes, Frozen chile relleno, Frozen croissants, Frozen fish, Frozen hash browns, Frozen pie crust, Frozen shrimp, Gorgonzola gnocchi, Gorgozola crackers, Granola, Ground flaxseed meal, Gyoza, Hatch Green Chiles, Honey, Hot dogs, Individual Mac and cheese, International foods, Jarred hearts of palm, Kashi's TLC crackers, Kefir, Kosher chicken/turkey, Laundry detergent, Lemons, Limes, Marinated mushrooms, Mayo (sorry Kris), Meat, Multi-grain pancake mix, Nitrate free meats, Olive tapenade, Organic carrots, Organic sugar, Pesto, Pineapples, Roasted red peppers, Romaine hearts, Pre-cooked lentils, Sausages, Shiitake mushrooms, Smoked salmon, Soy (fake) chorizo, Soy creamer (TJs brand), Special-diet foods, Steel-cut oats (McCann's) , Sun-dried tomatoes, Sushi platters, Sweet potato chips, Tabouli, Tamales, Taquitos, Tempeh, TJ's chicken nuggets, TJ's spaghetti-os, TJ's peanut butter cups, Tomatoes, Tuna, Tuna meals, Veggie sticks

Sweet readers, is there anything you'd like to add to this? Maybe something we missed, or another suggestion for a specific store survey? Thanks again for all your replies - this was really fun. (*runs off to buy cheese*)

~~~

If you enjoyed this, you'll surely like:

Ask the Internet: Best Deals at Trader Joe's?

We had so much success with our Best Deals at CostCo question last week (nice work, everybody!), I thought we'd try a similar one with TJ's, with the intention of turning it into a larger article tomorrow. Here goes...

Wiki Commons Sprew

Q: What are the best deals at Trader Joe's?

A: The Trader Joe's in Brooklyn tend to be a tad crowded. (Think the Beatles at Shea Stadium.) Still, there are bargains to be had. My favorites are:

Organic bananas
Roasted red peppers
Canned artichokes
This insane olive tapenade my friend S. always brings with her
WINE

In regard to that last one, I've never found a better place to stock up on vino. The price-to-quality ratio is ludicrously good at TJ's, and their house brand (Three Buck Chuck, holla!) is solid.

And with that, sweet readers, I throw it over to you. What are your favorite TJ's buys?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Curried Pumpkin Hummus: For Certain Tastes

In some ways, recipes are a lot like bands. There are many, like mac-n-cheese and the Beatles, that everybody loves. There are others, like liver-n-onions and Michael Bolton, that a bold few will admit to even liking. And finally, there are the rare recipes/bands that you dig with your whole heart, but know that only a few like-minded others will appreciate. Like Curried Pumpkin Hummus and Concrete Blonde.

Concrete Blonde was a late-80s/early-90s alt-rock group that boasted a frontwoman by the name of Johnette Napolitano, undoubtedly one of the greatest rock singers on Earth. Unfortunately, they had a tendency towards melodrama, and weren’t very adept at writing hooks. So CB had a huge hit, “Joey,” along with one or two smaller ones, and then pretty much disappeared. (Though, I do think they play occasional reunion shows.)

For me, Johnette’s voice - a husky, powerful, once-in-a-blue-moon instrument – usually trumped the band’s shortcomings. For others, "Joey" was the limit of their interest. Not that there's anything wrong with that. I loathed Led Zeppelin for many years before "Over the Hills and Far Away" overcame that last lingering antipathy. (Also, we saw Robert Plant at a Knicks game once, and it was awesome.)

And so it is with Curried Pumpkin Hummus, from Diane Morgan's Skinny Dips. I liked it, HOTUS was ambivalent, and I couldn't see my mom digging it at all.

First off, it's not a strict hummus. In fact, calling it Curried Pumpkin Chickpea Dip might be more accurate, since "hummus" usually connotes lemon and tahini. Second, the pumpkin is the dominant flavor, overwhelming both the honey (okay) and curry (say wha?). This appeals to me, but pumpkin pie haters, beware. Third and finally, it's atomic orange in hue, which could turn off less adventurous palettes. (On the other hands, kids might go nuts for it, and the dip is perfect for Halloween.)

So, there you have it. You might like CPH. You might not. Try it while listening to "Tomorrow, Wendy" and get back to me.

~~~

If this looks dang tasty, you might also enjoy:

~~~

Curried Pumpkin Hummus
Makes 11 servings of 1/4 cup each
From Skinny Dips by Diane Morgan.

1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon curry powder
1 1/2 tablespoon honey
1 (15-ounce) can chickpeas, drained and rinsed
1 (15-ounce) can pumpkin puree (not pumpkin pie mix)
1 1/2 teaspoon minced ginger
1 1/2 teaspoon kosher salt

1. Heat oil in a small nonstick pan over medium heat. Add garlic and cook until just fragrant, 30 to 60 seconds. Add curry powder. Cook, stirring constantly, until everything is combined and fragrant, about 60 additional seconds. Add honey and stir until combined. Set aside.

2. In a food processor, puree chickpeas. Add pumpkin, ginger, salt, and garlic mixture. Puree. Adjust seasoning. Serve immediately or put in refrigerator so flavors can meld. Serve.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
72 calories, 2 g fat, 4 g fiber, 2 g protein, $0.27

NOTE: All nutritional calculations were provided by Diane Morgan. Only the price numbers are my own.

Calculations
1 tablespoon olive oil: $0.10
2 cloves garlic, minced: $0.08
1 tablespoon curry powder: $0.11
1 1/2 tablespoon honey: $0.22
1 (15-ounce) can chickpeas, drained and rinsed: $0.75
1 (15-ounce) can pumpkin puree (not pumpkin pie mix): $1.59
1 1/2 teaspoon minced ginger: $0.10
1 1/2 teaspoon kosher salt: $0.02
TOTAL: $2.97
PER SERVING (TOTAL/11): $0.27

Top Ten Links of the Week: 4/8/11 - 4/14/11

This Friday, it's lots of newsy-type stories, encased in Peeps. Enjoy!

1) Casual Kitchen: On Spice Fade, and the Utter Insanity of Throwing Spices Out After Six Months
LOVE this piece from Dan, not least because I never, ever throw out spices. He says, “The spice industry--as well as many misguided cooks, chefs and food bloggers--will tell you that if you have any spices in your cupboard that are more than six months old, you should throw them out. Pure hogwash. This is just another example of how the food industry tries to get you to spend unnecessarily. Worse, it makes cooking at home more expensive than it needs to be.” (Then he says more stuff.) Oh, snap!

Flickr's edenpictures

2) Chicago Tribune: Chicago school bans some lunches brought from home
This article, about an Illinois junior high that insists kids eat cafeteria food, has been all over the interweb this week, though very few news outlets have mentioned that A) the policy has been in place for six years, and B) most of the kids at this particular school qualify for free or reduced lunch. That doesn’t change the Big Brotherness of it all, but it does give it a little perspective, yes?

3) UK Guardian: Expensive wine and cheap plonk taste the same to most people
Woo hoo! Bring on the Three Buck Chuck!

4) LA Times: Organic label makes foods seem tastier, more healthful
In a blind taste test involving 144 shoppers, cookies labeled as organic were estimated to have, “more fiber, less fat and fewer calories” than their non-organic counterparts. Alas, it ain’t so. Beware as you shop. (NOTE: I originally phrased this as, “In a blind taste test OF 144 shoppers,” which would have made it a very different blurb. Some might say Lecter-esque?)

5) Washington Post: 2011 Peeps Show
Terrible food, wonderful art: The Post holds its annual Peeps diorama contest.

6) Surviving and Thriving: How Often do You Wash Your Jeans?
Oh, every time I wear them. #NotIntendedToBeAFactualStatement

7) stonesoup: veggie love - 7 tips to make sure you're getting enough
Simple, realistic, way helpful tips on cramming more broccoli into your maw. Plus cute recipes!

Flickr's dmdonahoo

8) Couponing 101: Realistic Couponing
Though it sounds like an event in the Grocery Shopping X-Games, Extreme Couponing is actually a TLC show about expert savers. Some argue the participants go way overboard, venturing into hoarding territory, which might intimidate beginning couponers. (Understandably so.) Happily, Couponing 101 has a nice, non-scary intro into the wide world of Red Plum discounts. For more, check out CHG’s piece, “Couponing for People Who Hate Couponing: A Zero-Stress Guide to Clipping Big Bargains.”

9) Food Politics: How to Get Involved in School Food
Have kids? Want to change their cafeteria offerings from the top down? Marion Nestle has compiled a list of resources. Read it and ~~weep~~ ~~eat~~ learn.

10) Slashfood: Vegan Magazine’s Faux-Meat Recipe Photos Actually Real Meat
Yuh-oh. VegNews has been photoshopping pictures of burgers and ribs, and passing them off as images of tempeh and seitan. Cauliflower lovers, they are not pleased.

HONORABLE MENTIONS

Neatorama: Sunless Farming of the Future...
... Looks a lot like a Deee-lite video, apparently.

Slashfood: The Truth Behind the Olive Garden’s Tuscan Cooking School
What? NOOOOOOO! B-b-b-but … the unlimited breadsticks? They’re real, right?

AND ALSO

Achilles Effect: Word Cloud – How Toy Ad Vocabulary Reinforces Gender Stereotypes
Crystal compared descriptive words used in toy commercials – 27 ads aimed at boys, 32 at girls – and created word clouds with the results. The boys’ biggest included “battle,” “power,” “heroes,” and “ultimate,” while the girls could claim, “love,” “fun,” “magic,” and “babies.” Not so surprising, but still fascinating.

From Achilles Effect

Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Bookmarking sites and links are nice, too. Viva la France!

Veggie Might: Eating Thoughtfully and Gratefully

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

Y’all, I’m still thinking about how eagerly and joyfully you came toAline’s aid last week. You proved that it takes very little to make a real and tangible difference in someone's life. Often, when we see ads on TV for starving children or sick animals, we turn off because the situations seem hopeless. But Aline is a real girl with a real need and your $5 and $10 donations were plenty to change her life for the better. Betsy recommends Give a Little: How Your Small Donations Can Transform Our World for more on giving small to make a difference.

I’ve been thinking a lot about Aline and the girls at the Ubushobozi Project lately in regards to food too. My dear friends Betsy and Dolinda have been volunteering at the Ubushobozi Project in Ruhengeri, Rwanda for several years, and this summer I’m riding their coattails to Africa to teach knitting, crochet, writing, and English to the girls. (Fingers crossed they’ll teach me to dance.)

As a vegetarian, one of my primary travel concerns is what I will eat away from home. I admit it’s a little crazy, but that was my first question for Betsy about going to Rwanda—not Is it safe? or What kind of shots do I need?, but What can I eat there?

I think about food a lot: because it’s my job as a food blogger, because I’m a vegetarian, because I’m frugal and always looking for ways to save, and because I love to eat. Sometimes I worry that all this thinking about food borders on psychosis. You’ll often find me planning supper while eating lunch or discussing one meal while partaking in another. My boyfriend laughs, “I don’t know what I’ll want to eat later; I’m not hungry now.” But I can always think and talk and plan and drool about food.

When I asked what they eat in Rwanda, Betsy took my query seriously and told me I’d be fine: that they eat primarily a starch-based diet of potatoes, rice, beans, fresh vegetables, and very little meat; and that no one would be offended if I passed on the stewed goat. There is also a contingent of Seventh Day Adventists, which means vegetarians are common. “You may get invited to church,” she added with a laugh.

Then I started worrying. Maybe I should pack granola bars. I need to eat every few hours or I get headaches. Then Betsy told Kristen and me about Aline and her backyard kitchen.

In case you missed it, Aline’s only means of cooking is a backyard charcoal stove; when it rains, she has three options: cook in the rain, take her pot over to the elderly neighbor, or, if it’s raining too hard, not cook at all. As Betsy reported, “[Last night it rained] So Aline took the only money she had and bought two pieces of bread for Diane and Olive [her sisters] and they ate bread and avocado. Lola asked her why she didn't eat with them and she said, ‘Aline eat Ubushobozi, no fear.’ So she didn't eat dinner. She ate lunch at Ubushobozi around 2 p.m. and that's it.”

This young woman works to support her two sisters and doesn’t eat when it rains. I can’t go three hours without shoving something in my face. My family didn’t have much when I was growing up, but I do not know what it’s like to truly go hungry. I felt like a world-class jerk.

Betsy agreed that "the guilt is overwhelming sometimes. Every day and night I know I will eat. My biggest problem is deciding what to eat, order, buy, shovel in my mouth for instant gratification. Not survival. Aline and all the girls (and all the girls everywhere in impoverished nations) have to purchase their foods every day, since there's no fridge/storage options, and cook it on the spot. This can take hours, purchasing charcoal, getting the fire going, blah, blah. It's like a part time job."

Kris, who traveled to India, shared a story from her trip that is equally humbling.

"One night, S. and I stayed in a converted haveli in the middle of rural Rajasthan, just outside of a small, poorest-village-I've-ever-seen called Perharsar, where most of the haveli staff was from.

"The next morning, we wandered into town to check things out. The people were super nice, and all the kids followed us shouting "Hello!", even when we left.

"About halfway through the jaunt, we made our way to the roof of one of the homes, where a very, very old man was making small clay pots on a wheel/kiln. His family was there, as well, except one woman who was climbing the stairs with two plates of lentils and chapati. When she saw the two of us, she immediately offered us the plates. We refused and thanked her, having already eaten breakfast.

"Then, she gave the plates to her two small children and one or two other women standing around them. SHE OFFERED US HER KIDS' BREAKFASTS. I've never experienced hospitality like that. The kids, of course, wolfed it. Lentils and all."

How do we—wealthy, well-fed, clothed-and-sheltered we—handle stories like this?

We can feel bad about all that we have, about the excess our country produces and wastes. Or we can be grateful and embrace our abundance as the very thing that allows us to give what we can to girls like Aline and know that we're making a direct difference.

And personally, I could learn to go four hours without eating.

Readers, what is your take? Any stories from your world travels? Advice on dealing with conflicting feelings of guilt/gratitude? I'd love to hear your thoughts. The comments are open for you to let 'er rip!

~~~

If the bubbles of this article ticked your nose, fill your flute with:

The Best Deals at Big Box Stores: a Cheat Sheet

Yesterday, we asked you readers for the best deals at the major big box stores - CostCo, BJ's Wholesale Club, and Sam's Club. Your responses were comprehensive and, excuse my language, pretty farging great. (Quinoa! Who knew?)

Wiki Ken Hammond

Last night, I compiled those responses into this, a master list of Big Box Bargains – like a cheat sheet - which should help you find the best deals next time you visit a glorious warehouse. (For me, see: tonight.) It's useful! It's extensive! It's pretty!

About the process: Every product mention got one vote. (So, if three different commenters wrote "mushrooms," it got three votes.) Some things, like mattresses, elicited one clear vote and were easy to tally. Others, like cheese, were much more varied, producing several similar-but-not-exactly-alike answers. In those cases, I tallied the category as a whole, and then elaborated on individual responses within parentheses. (Um … if that makes sense, which it only kind of does. But you'll see.)

Enjoy!

17 VOTES
Cheese (2 votes feta, 2 votes Tillamook)
Paper products (10 votes toilet paper, 4 votes paper towels)

16 VOTES
Spices (5 votes cinnamon, 3 votes pepper)

13 VOTES
Olive Oil

8 VOTES
Yeast (reader Jennifer: “Literally 100x cheaper than the envelopes”)

7 VOTES
Nuts (2 votes almonds)

6 VOTES
Pet food & supplies (3 votes dog food, 2 votes supplies, 1 vote cat food)
Salad greens (4 votes organic)

5 VOTES
Butter
Canned tomatoes (1 vote organic)
Dried fruit (2 Craisin votes)
Eggs (2 votes organic)
Milk (1 vote organic)
Quinoa

4 VOTES
Baby supplies (2 votes diapers, 2 votes wipes)
Bread (2 votes "fancy bread")
Chips
Electronics/big appliances (camera, elliptical, computer, etc.)
Gas
Vanilla Extract

3 VOTES
Alcohol (wine, bourbon, etc.)
Baking soda
Bananas
Cleaning products
Movie tickets
Mushrooms
Oatmeal
Peanut butter (1 vote organic)
Produce
Rice (1 vote Basmati)
Sabra Hummus
Soap
Yogurt (1 vote Greek-style)

2 VOTES
Almond butter, Bagels, Beans, Cereal (1 vote Kashi), Clif bars, Coffee, Contact lens solution, Drugs (Kirkland brand Advil, Zyrtec, etc.), Frozen berries, Frozen chicken, Ground turkey, Gum, Kids' clothes, Laundry detergent, Lettuce, Maple syrup, Soy milk, Tissues, Toothbrushes/toothpaste, Tortillas, Vinegar, Potatoes, Tomatoes

1 VOTE
Bacon (Kirkland brand), Better than Bouillon chicken base, Bisquick, Books, Breathe-right nose strips, Brita filters, Brown sugar, Canned pineapple, Canned tuna/salmon, Cars (!), Checks, Chicken breasts, Chicken broth, Chicken thighs, Coconut Milk, Cornstarch, Crackers, Cutting boards, Dairy, Dental floss, Deodorant, Dish detergent, Dr. Pepper, Dried onions, Floss, Flour, Food court items, Fresh meats, Frozen edamame, Frozen hamburger patties, Frozen salmon fillets, Frozen shrimp, Frozen strawberries, Frozen vegetables, G2, Garlic, Gelato, Gift card deals (restaurants, movie theaters, etc.), Glasses, Goldfish, Grains, Granulated garlic, Ground flaxmeal, Honey, Hot dogs, Hot sauce, Green chiles, Janitorial supplies, Jarred roasted red peppers, Larabars, Marinated shrimp, Magazines, Marinated artichoke hearts, Mattresses, Nutella, Onions, Organic, Organic apples, Organic carrots, Organic frozen fruit, Organic hamburger, Popcorn (the kind you pop on the stove), Popcorn salt, Prescriptions, Printer paper, Ramen, Rotel, Rotisserie chicken, Salmon, Salmon burgers, Salsa, Shampoo, Shaving gel, Smuckers strawberry jam, Store-brand fish oil, Store-brand naprosyn, Sugar, Strawberries, Sun-dried tomatoes, Sweet potatoes, Tires, Toiletries, Tuna, Tupperware, Udi's granola, Veggie burgers

Fun comments:

Commenter Aryn writes: “Beware the giant box 'o pens. My husband and I bought 200 pens when we started grad school thinking we'd use them up quickly. It's been seven years. We still have about 180 of those pens.” (Aryn! I totally did this once, too, for a friend's promotional event. Maybe we can have a pen party?)
Commenter Ami writes: "I tend to shop with my mom and we split items that neither of us can use in a week - we also split the cost of membership with makes it even more worthwhile."
Also of note: Readers loved CostCo’s return policy, especially on appliances and electronics.

And that's it! Sweet readers, do you agree/disagree/have anything to add? The comment section is wide open.

~~~

If you like this article, you'll flip for:

Ask the Internet: Best Deals at Big Box Stores?

Today's question comes from a new membership! Yay!

Wiki Stu pendousma

Q: I just joined CostCo, mostly to get their super-solid eye exam/contact lens deal. But, while I'm there, I'd like to join the wonderful world of bulk shopping. What products are bargains?

A: From a cursory glance (and, admittedly, some prior shopping with my dad), I figured:

contact lens solution
canned tomatoes
vanilla extract
cinnamon
peppercorns
chicken broth
cat food
oatmeal (in canisters, not packaged)
CostCo brand block cheese
Sabra hummus

Readers, how about you? What are worth buying at big box stores like Sam's Club, CostCo, and BJ's?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Comment Policy

Sweet readers!

We've received many wonderful comments lately, from insightful and generous viewers of this here blog. We love getting them, and engaging in the discussions they inspire. Honestly, the community aspect of blogging is probs the best part.

However, we've also received quite a few comments that read like this:

Great post! I agree. -Aromatherapy Gladys

In these cases, the name link connects directly to one of two things:

A corporation or an amateurish personal site meant to sell a variety of crap: diet aids, acai berries, dining room tables, etc.
A fraudulent cooking site created entirely so SEO-heavy "recipes" can attract eyes to Google ads.

It's spam, and I never, ever post these comments. But A) I wanted to give other bloggers the heads up (heads up!), and B) I'd like to stop receiving them. The filters miss a lot, and checking the links takes up far too much of my valuable 30 Rock-watching time.

So, folks that send germane comments packed with relevant information: Thank you and keep sending!

And to the folks that comment solely for traffic: Please stop. I don't want your dining room table, and your SEO sites are hurting bloggers who publish actual content, and who depend on this for a living. For real.

Excelsior!
Kris

P.S. Google, please get on this.

P.S.S. The first comment I received after posting this:

Artichoke Pesto Dip and Mah Favorite CHG Recipes

We like cooking. And food. And, as of today, we here at CHG have something like 430 recipes in our archives. Leigh, Jaime, Rachel, and I have all tried them at least once. But there are only a few – maybe a dozen or so – I make with any regularity. Part of this is because constant experimentation with new dishes doesn’t leave a lot of time to go back and enjoy old favorites. The other part: these dozen are so tasty, I need to have them all the time.

They are:

(NOTE: Carbs much?)

That last one – White Bean Dip – I make it more often than anything else on this blog, with the possible exception of Oatmeal with Soy Sauce, Sesame Oil, and Scallions. The dip is a fabulous alternative to hummus, and about a million times cheaper. Basically, all you need is a can of small white beans, five minutes, and a food processor. (Actually, you don’t even need the food processor. A potato masher and some good upper body strength is just the ticket.)

But? Thanks to Diane Morgan’s Skinny Dips, which came out late last year, there may be a new dip in town. Artichoke Pesto Dip is the name of the usurper, and though slightly pricier, it is a bowlful of pure joy. I want to spread it on toast. I want to spread it on pasta. I want to spread it on my taste buds, so each may know the joy of artichokes, lemon, Parmesan, and various sundries.

It will be on this list soon.

~~~

If you dig this dip, you’ll surely dig:

~~~

Artichoke Pesto Dip
Makes 1 cup or 8 (2 tablespoon) servings
From Skinny Dips by Diane Morgan

1 (15-ounce) can artichoke hearts packed in water, drained
1/4 cup grated Parmesan cheese
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon chopped fresh parsley
1 small clove garlic, minced
3/4 teaspoon kosher salt
a few grinds black pepper

1) Place artichoke hearts in a food processor. Pulse a few times, until rough-chopped.

2) Add Parmesan, olive oil, lemon juice, parsley, garlic, salt, and pepper. Pulse until dip reaches consistency you like. Serve with tortilla, pita, or what have you.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
48 calories, 3.9 g fat, 1 g fiber, 2 g protein, $0.41

NOTE: Author Diane Morgan calculated the nutrition numbers in Skinny Dips, so only the price is listed here. Also, I added more Parmesan to my version, which was very nice, as well.

Calculations
1 (15-ounce) can artichoke hearts packed in water, drained: $2.29
1/4 cup grated Parmesan cheese: $0.45
2 tablespoons olive oil: $0.10
1 tablespoon lemon juice: $0.33
1 tablespoon chopped fresh parsley: $0.10
1 small clove garlic, minced: $0.04
3/4 teaspoon kosher salt: $0.01
a few grinds black pepper: $0.01
TOTAL: $3.33
PER SERVING (TOTAL/8): $0.41

Saturday Throwback: How to Tell if a Recipe is Cheap and Healthy Just by Looking at it

Every Saturday, we post a piece from the CHG archives. This one comes from June 2009.

Though it might seem intuitive, determining a recipe’s cost and nutritional value can get pretty complicated, pretty quickly. Ingredient prices can add up before you know it, and a combination of fats, meats, and cheeses will take a toll on your calorie count without even registering on your radar. And sometimes, even the most harmless-looking dishes, like All Recipes’ Greek Pasta Salad with Shrimp, Tomatoes, Zucchini, Peppers, and Feta, can run you $2 and 42 grams of fat per serving.

So, how can you tell if a dish is good for you, just by looking at it? How can you avoid the pitfalls of secretly fatty and financially unsound food? How can you err on the side of caution when it comes to cooking?

Look no further, sweet readers. We’ve got you covered. If your recipe source doesn’t give a nutritional breakdown and you’re unsure of the potential cost, these tips will help you decide whether the money/waistline expenditures are worth the trouble. If you have any suggestions, be sure to include them in the comment section.

DO choose your source wisely. Man, I love Paula Deen. Her food looks stupendous and she’s endlessly entertaining – like Yo Gabba Gabba if it was a charmingly cackley southern woman. That said, her concoctions might not be the best choice for those concerned about weight. If you know you’re looking for healthier recipes, sources like Everyday Food, Cooking Light, and Eating Well will generally be more helpful than the Neelys or the Two Fat Ladies. Likewise, reproducing a dish from Grant Achatz’s Alinea cookbook will probably run you a pretty penny compared to the average Cook’s Illustrated meal. Starting your search with a website, cookbook, or blog aimed at your requirements is half the battle.

DO check the number of servings. Once you have a recipe in mind, before you do anything else, check how many people it’s supposed to sate. Fourteen ounces of flank steak does little damage split among eight eaters, but can destroy diets if it’s meant only for two.

DO read the ingredient list carefully. After the serving size, the ingredients are the most important determinant of the cost and nutritional value of a recipe. Scan the rundown, look for a few keywords (many of which are listed below), and be extra aware of extravagant or difficult-to-find foods for your area, which will drive up the price.

DO consider recipes with one or two out-of-the-box ingredients. In small doses, odds are it/they won’t break the bank, and you can incorporate new flavors into your repertoire. Lemongrass? Meyer lemons? Lemon basil? Sure, why not?

DON’T dismiss a long list of ingredients outright. Lighter foods like Bon Appetit’s Turkey Chili with Beans frequently require multiple, inexpensive spices and flavorings to make up for the absence of fat. While their sheer number can seem pretty intimidating, don’t fret. Oftentimes, these foods can be found right in your pantry for minimal cost.

DO count the number of ingredients already in-house. Speaking about that pantry, recipes based on dry goods will usually be cheaper than ones requiring a trip to the supermarket. Look for meals that use rice, beans, pasta, and other staples as jump off points, and go from there.

DO opt for whole food ingredients. If it can be found in the outer aisles of your supermarket, it’s probably a good start to a meal. Fresh fruits, veggies, and lean meats give recipes more bang for the buck, and almost guarantee a healthier overall experience. Fewer preservatives and extra-excellent flavor are just bonuses.

DON’T choose recipes made from processed food. The less ingredients are handled by humans, the better. Why? Well, in general, heavily processed and pre-cut edibles are more expensive and worse for you than the aforementioned whole foods. Semi Homemade-style meals may be convenient, but when you’re sacrificing money, nutrition, and taste, is it worth it?

DO watch out for lots of meat and cheese. In moderation, neither of these is anything to fear. But prices and calories rise when a meal centers on multiple cups of frommage or large cuts of beef or pork. Instead, search for recipes where meat and cheese are add-ons instead of the main event. You’ll save all around.

DO calculate about 12 or 13 grams of fat per tablespoon of butter or oil. When doing a cursory scan of any recipe, I take extra care to check the total cooking fat. If there’s a lot, but it can be easily reduced (like in sautés), I keep going. If there’s a lot, but the amount is set in stone (as in some baking), I move along to the next dish.

DON’T rule out all fatty ingredients. Nuts, olives, avocados and certain oils aren’t low-fat foods, but they’re healthy ones because of the vitamins and minerals they offer. Relatively inexpensive and often pivotal to a dish’s overall flavor, they should be incorporated into any diet in moderation.

DO look for words like: baked, roasted, steamed, grilled, or sautéed. These cooking techniques tend to use less fat than others while still producing flavorful foods. Steaming and boiling are good keywords as well.

DON’T choose recipes with the words: fried, au gratin, cream sauce, bisque, bacon-wrapped, or lard. Each of these terms implies one thing: fat. If you’re serious about watching your weight, there are lighter recipes for certain dishes (Spaghetti Carbonara, etc.), but straight-up lobster bisque will do a number on your numbers.

Confusing? Maybe. Do-able? Definitely. With some practice, these rules will get easier to use. And in the end, you’ll have no problem telling the difference between the recipe you really want and the recipe you thought you wanted.

Readers, fire away in the comment section.

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