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M_SGIRL SparkPoints: (0)
Fitness Minutes: (379)
Posts: 124
2/2/12 10:27 A

Think of mustard greens as a peppery version of kale. Anywhere you would use spinach or kale, you can use mustard greens. 21 Calories for 1 C gives you:

vitamin K524.1%
vitamin A177%
vitamin C59%
dietary fiber11.2%

As for cooking, steamed like kale is great. Pan sauteed with garlic is awesome as well. If you like peanutbutter, there's a GREAT recipe here,,1850,15716

In the south mustard greens are done with ham hocks. The saltiness of the ham offsets the pepperiness of the greens. A little lemon livens it up completely.

KELEKONA Posts: 605
2/2/12 6:58 A

Well, I hate to give away location, but it seems safe enough to link to my grocery store.

I guess I didn't see the kale since it was in the prepped-and-bagged section and there weren't any sale tags to hint that they might be in my price threshold. I don't buy many vegetables that are over $2 a pound.

I am eating plenty of sweet potato, and I can't stand spaghetti squash. Any idea what mustard greens are useful for?

M_SGIRL SparkPoints: (0)
Fitness Minutes: (379)
Posts: 124
2/1/12 1:55 P

Then replace kale with spinach or other dark, leafy greens. You can use frozen if you can't get fresh, too.

Instead of squash then how about yams? Or substitute spaghetti squash in place of your pasta? Other root veggies are easily found in this season - so how about parsnips or rutabegas?

The easiest thing is to tell us what's available near you so we can be helpful...

KELEKONA Posts: 605
2/1/12 12:27 P

Unfortunately, I've grown sick of squash. I hope I can get excited again about it next fall. I also haven't been able to get kale since that one grocery trip; the hubby hates it anyway.

M_SGIRL SparkPoints: (0)
Fitness Minutes: (379)
Posts: 124
1/31/12 9:27 A

Soups sound wonderful for your dietary needs and budget. First, since you can handle canned tomatoes, why not make your own tomato soup? Bring the tomatoes to a quick boil, add water or stock to thin, and then to a simmer. Blend for get a suitable texture (some like creamy, some chunky). You can blanch your kale (cut into fine threads) directly in the soup. Add herbs if you can tolerate such as fresh basil. Quick, tasty, cheap and very satisfying for a winter meal.

Canned tomatoes are also a wonderful base for making your own red sauce. Add the root veggies (onions, garlic) you enjoy, small diced veggies that you tolerate (squash, zuchinni, kale), and simmer down. If you eat meat, brown it well and add to the sauce along with your favorite herbs and fresh cracked pepper.

I noticed that you have a squash filling listed as something you can tolerate. Roasted squash becomes a soup (cream or not, depending on your tolerance to dairy - even nonfat, lactose free milk) easily and, again, packs a huge punch of flavor. Heck, they even become a substitute for mashed potatoes!

MOLLY_777 Posts: 8
1/26/12 10:41 P

I read that you don't particularly care for brown rice that much but did you know that white rice, just like white bread and potatoes, turns into sugar in your body. My stepdad's doctor told him that he would be better off eating a tablespoon of sugar than a white bread or potatoes or even regular pasta. But yes I agree that wheat pasta is gross. I can't stand the texture myself. Have you ever tried wild rice? Sometimes it can be hard to find and a small package for the price but I think my mom combines it with long grain brown rice too. It is really good and healthy. I agree that the "health food" section is outrageouly priced which to me doesn't make sense. They want people to eat healthy but then they charge you an arm and a leg for it. In actuality you can probably make healthier stuff from scratch that is cheaper.

KELEKONA Posts: 605
12/31/11 5:31 P

Trying to mix a "real food" diet with a small budget has left me with limited options. I'm hoping that there are more recipes that I can squeeze into my narrow scope.

I'm even more positive that I cannot eat many processed foods. I'm still narrowing it down between a mild allergy to something in certain packaged foods or a reaction to the lack of nutrients. (I seem to do fine with frozen vegetables and a poached egg with unflavored ramen noodles, peanut butter, hot sauce, and the water they boiled in. I'm barely okay with a tin of water-packed sardines and however many crackers it takes to eat them.)

I'm on too much of a budget to shop in the section set aside for health-consciousness. I can go with cheaper redmill products, but I'd rather buy their equivalent. I also can't stand most raw food.

I eat easy-peel oranges, avocado if the cheap and ripe align, and I will green-monster raw kale but I think I'd prefer it blanched and frozen. I may eat an unripe banana but otherwise they are good for bread or frozen for green-monsters. I'll eat cucumber if I add it to a hot grain and then chill it, and a lettuce and tomato salad must be warmer than the room to go from inedible to merely unappealing. Any other produce must at least be blanched if not half-steamed to fully cooked.

I buy the four available shapes of whole-wheat pasta, plus WW egg noodles and orzo, but I can no longer stand WW spaghetti unless it's to stand-in for Udon, and that is wearing thin. I am conceding to bleached spaghetti for tomato-sauce purposes.

I only have three recipes where I can tolerate brown rice, and then only the short-grain... bean and squash burrito filling, unstuffed cabbage casserole, and unstuffed pepper casserole. Sushi rice is for compacted rice recipes, and standard white long-grain is for everything else.

The only things I like to buy canned are tomatoes and a limited amount of beans. (Besides sardines and liver pate, but those are treats.) I do buy Ragu sauce since it's cheap and I haven't found anything too disturbing in it, but I don't limit myself to the "no sugar added" flavor since it's a step up from tinned and jarred sauce is for days that I don't want to be bothered with complicated cooking.

I like bean soup, my husband doesn't. I don't see the point of tofu when both chickens and home-canned turkey breast are cheaper, and cheese has more flavor for the price. The vegetables are limited to what is cheap in produce or in the frozen section. About the only things I'll buy regardless of seasonal price are onions and perhaps potatoes, both I label as "those staples that don't count as vegetables even though they are in that section."

I usually make my own bread; vegetable oil in it upsets my stomach so I've switched to bird-fat because it's available and close enough to butter. (Commercial bread is great if I forgot to plan and it lasts for months in the fridge.) Most sweets also upset my stomach, including the few homemade preserves that I've followed the recipe for.

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