Hoppin’ John

10 Servings
Total cost NY $ 12.17
Cost per serving NY $ 1.22


Welcome 2010! Hoppin’ John is a traditional Southern dish that, if eaten at the beginning of the New Year, is supposed to bring good luck in the coming year. Well, we can all use a little bit of THAT in the coming year, yes? So, sayonara 2009! Here’s your hat, what’s your hurry? Dig into some of this tasty bean dish, and lift your fork to a healthier and happier New Year for all!*


And, if we keep eating dishes that are this budget-friendly, it can’t help but be a more prosperous one. This recipe, unlike more modern iterations of this dish, goes old school and calls for water instead of stock. I often find myself annoyed by the over-reliance on chicken and vegetable stock in recipes these days. Yes, it adds flavor, but unless you’re making your own (and frankly, I doubt most home cooks do this) you’re jacking up the cost, in some cases needlessly. And some of the commercial stocks end up being little more than salted water with strange chemicals, mysterious ingredients and a ton of sodium. So this recipe uses just plain old water, from the tap. I hope you’ll agree that it still has plenty of flavor.


Ingredients

• 1 lb dried black eyed peas (NY $1.79)
• 1 tbsp olive oil (staple)
• 1 turkey kielbasa sausage (NY $5.79)
• 1 yellow onion (NY $0.79)
• 1 green pepper (NY $0.83)
• 3 stalks celery (NY $1.39 for one bunch)
• 1 tsp hot sauce (such as Tabasco) (staple)
• 1 tsp dried thyme (staple)
• 1 bay leaf (staple)
• 3 cups water (staple)
• ½ cup chopped parsley (NY $0.79 for one bunch)
• 1 bunch scallions (NY $0.79)
• Salt and pepper (staple)

Directions

Soak beans overnight, or using the quick soak method.

Slice kielbasa into coins, and chop onion, pepper and celery.


Rinse out the pot you soaked the beans in, and warm olive oil over medium heat until fragrant. Sear kielbasa until beginning to brown, about 3 minutes, then add chopped vegetables. Continue cooking another 5 minutes or so, until vegetables have softened slightly. Add soaked beans along with thyme, bay leaf, hot sauce and water.


Bring to a boil, then reduce heat to medium low and continue cooking stirring occasionally about 40 minutes longer, or until beans softened and are creamy and tender. Add scallions and parsley, and continue cooking about 2 minutes longer. Season to taste. Serve over rice and, if desired, garnish with additional parsley and hot sauce.


* Speaking of healthier . . . you may have been wondering where we’ve been all these months. Without going into too much details, I’ve been having some health issues that had me on a very restricted bland food diet for awhile there. (The LBUH has taken to calling himself “for poorer” and me “in sickness.) All of which made running a food blog pretty challenging. Unless, that is, you’d be interested in reading recipes like “Boil egg noodles in water according to package directions. Optional: garnish with salt.” No? I didn’t think so.


Nutritional Facts

Calories 213.1	Sugars 5.2 g	Folate 4.1 %
Total Fat 7.4 g	Protein 6.8 g	Iron 11.9 %
Saturated Fat 2.6 g	Vitamin A 28.2 %	Magnesium 2.0 %
Polyunsaturated Fat 0.2 g	Vitamin B-12 0.0 %	Manganese 5.0 %
Monounsaturated Fat 1.0 g	Vitamin B-6 3.5 %	Niacin 1.0 %
Cholesterol 7.5 mg	Vitamin C 33.7 %	Phosphorus 1.6 %
Sodium 408.1 mg	Vitamin D 0.0 %	Riboflavin 1.3 %
Potassium 121.1 mg	Vitamin E 1.9 %	Selenium 0.4 %
Total Carbohydrate 31.5 g	Calcium 18.8 %	Thiamin 1.8 %
Fiber 7.5 g	Copper 1.9 %	Zinc 0.8 %

Recipe and Nutritional Information after the jump

Vegetarian Molasses Baked Beans

Makes 8 servings
Total Price: NY $4.20
Price per serving: NY $0.53


Much like chowdah, baked beans are one of those recipes that can somehow be perfect both in the dead of winter and in the dog days of summer to boot. In the winter, I prefer my baked beans with some bacon for flavor, but in the summer I like them more barbecue-y. And in any season, I love them heavy on the molasses! This iteration is zesty but not heavy or goopy (as barbecue-type beans can sometimes get.) This recipe requires having the oven on for some time. If the fates align, the ideal time to prepare this is on a rainy afternoon a day or two before heading to a barbecue on a gorgeous sunshine-y summertime day.


Ingredients

• 1 lb.dried navy beans (NY $1.39)
• 1 large onion (NY $0.85)
• 1 tbsp. olive oil (staple)
• ½ cup molasses (NY $0.99)
• 1/3 cup dark brown sugar (NY $0.28)
• 1/3 cup cider vinegar (NY $0.51)
• ¼ cup ketchup (NY $ 0.18)
• 2 tbsps dijon mustard (staple)
• 1/8 tsp cloves (staple)
• ½ tsp dried ginger (staple)
• Pinch of allspice (staple)
• Salt (staple)
• Black pepper (staple)

Directions

Soak beans overnight in cool water, covered by about an inch of water.* Drain soaked beans, discard soaking liquid, and rinse thoroughly in cold water. Place beans in a large ovenproof pot, and cover with plenty of cold water. Bring to a boil, then lower to a simmer. Cook, partially covered, for about 1 ¼ to 1 ½ hours, or until beans are tender. Check the water level during cooking, adding more if the water nears the surface of the beans. Once beans are tender, drain and reserve cooking liquid.


Preheat oven to 375 degrees. In the same large ovenproof pot, heat the olive oil.. Add onion and cook, stirring occassionally, until beginning to color and soften, approx. 5 minutes. Add the molasses, sugar, vinegar, ketchup, mustard, cloves, ginger, all spice and 2 cups reserved cooking liquid. (If you don’t quite have 2 cups cooking liquid left, add some water until you do.) Stir and simmer for approx. 4 minutes. Add the beans, and season with several grinds of black pepper and a few dashes of salt. Simmer for another 2-3 minutes, then transfer to oven. Cook, uncovered, until bubbly, approx. 1 hour, adding more cooking liquid or water during cooking as needed.**

*Alternatively, beans can be quick soaked by again covering them in a pot in with the same amount of water, then bring to a boil on the stove. Boil for 3 minutes, remove from heat and let stand, covered, for at least 1 hour. (Longer is better if you have time to spare.)


** If, in an effort to be helpful, your spouse/partner/roommate/passing stranger tosses out your cooking liquid in a misguided effort to clean up and help out, you can use water instead. Hypothetically speaking, of course.


Nutritional Info
Amount Per serving

Calories 313.7	Protein 11.4 g	Magnesium 31.2 %
Total Fat 2.6 g	Vitamin A 0.0 %	Manganese 56.7 %
Saturated Fat 0.3 g	Vitamin B-12 0.0 %	Niacin 5.4 %
Polyunsaturated Fat 0.6 g	Vitamin B-6 16.3 %	Pantothenic Acid 5.3 %
Monounsaturated Fat 1.4 g	Vitamin C 4.5 %	Phosphorus 20.4 %
Cholesterol 0.0 mg	Vitamin D 0.0 %	Riboflavin 5.3 %
Sodium 14,280.2 mg	Vitamin E 1.0 %	Selenium 11.0 %
Potassium 846.2 mg	Calcium 15.0 %	Thiamin 22.1 %
Total Carbohydrate 63.3 g	Copper 20.1 %	Zinc 10.1 %
Dietary Fiber 14.7 g	Folate 47.8 %
Sugars 23.3 g	Iron 24.7 %

Recipe and Nutritional Information after the jump

Asparagus and Cannellini Bean Salad

Makes about 8 servings
Total price: NY $7.01/NY $ 7.60
Price per serving: NY $0.87/NY $0.95


Now that its summertime, we’re all about the picnics in the park. Grab a couple of blankets, some snacks, a good book, a ball and the doggie and loll about in the sun for a lazy afternoon. It’s a terrific way to while away a summer day, even if you’re not watching your pennies. This recipe is one of my favorites for a picnic. The lemon is bright and zingy, the beans are creamy, the asparagus is crisp and bursting with freshness this time of year, the croutons crunchy and garlicky, and a little parmesan adds some dimension and salty snap. Its also unusual and not the same tired salad you end up seeing on every picnic table and at every barbecue. Make this one quick, as asparagus season is drawing to a close!


Ingredients

• 1 bunch asparagus (NY $1.99)
• 5 tbsps olive oil (staple)
• Zest of one lemon (NY $0.25)
• Juice of one lemon (same lemon as above)
• Salt (staple)
• Pepper (staple)
• 2 15 oz. cans cannellini bean (NY $1.90)
• One large roll (NY $0.50)
• ¼ lb. piece of parmesan (NY $1.98)
• ¼ cup parsley (staple or NY $0.59 for one bunch)
• 2 cloves garlic (NY $0.39 for one head)

Directions

Trim off the ends of the asparagus by feeling along the stalk until you find the spot where the woody root end gives way to the springy stalk. Snap off the ends.* Slice the asparagus on the diagonal into cuts about half an inch long.


Cube the roll. In a skillet, heat 2 tbsps olive oil over medium low. Peel the garlic cloves and add to skillet. Heat until golden, stirring occasionally. Remove garlic cloves and reserve. Add the bread cubes and cook, stirring occasionally, until browned. Remove from heat.


Bring remaining 3 tbsps olive oil, lemon zest, lemon juice, a few dashes salt and several grinds pepper to a simmer in a large saucepan. Stir in beans and asparagus and let stand. Mince the reserved garlic and grate the parmesan and combine both with asparagus mixture. Store salad and croutons separately until ready to serve, then toss to combine.

Adapted from Gourmet, April 2006


* Don’t discard the ends, but save for stock!

Nutrients
Amount per Serving

Calories 230.3	Sugars 0.3 g	Folate 12.5 %
Total Fat 13.1 g	Protein 11.4 g	Iron 9.4 %
Fat 3.9 g	Vitamin A 8.7 %	Magnesium 4.0 %
Polyunsaturated Fat 1.0 g	Vitamin B-12 3.3 %	Manganese 6.5 %
Monounsaturated Fat 7.5 g	Vitamin B-6 3.5 %	Niacin 3.7 %
Cholesterol 11.2 mg	Vitamin C 15.7 %	Phosphorus 14.1 %
Sodium 434.5 mg	Vitamin D 0.0 %	Riboflavin 7.1 %
Potassium 125.4 mg	Vitamin E 9.1 %	Selenium 10.4 %
Total Carbohydrate 17.0 g	Calcium 26.2 %	Thiamin 5.8 %
Fiber 5.9 g	Copper 3.8 %	Zinc 4.6 %

Recipe and Nutritional Information after the jump

Quick Cannellini Bean & Ham Stew

Makes 6 servings
Total Price: NY $17.50
Price Per Serving: NY $2.91

Wet and gray spring days make me crave a bowl of steaming stew. The result of this recipe is a golden broth overflowing with fresh spinach, ham and cannellini beans. I found a variation of this stew two years ago in a winter issue of Gourmet and it has since become a staple in our apartment on cold days when we don’t have a lot of time for cooking.

Top this with slices of baguette broiled with olive oil and a little parmesan cheese. The toasts absorb the garlicky, tomatoey broth. Warming and satisfying on a chilly, rainy day.

Ingredients

• 4 large garlic cloves, chopped (NY $0.48 for 1 bulb)
  
• 1 large onion, chopped (NY $0.86)
  
• 2.5 tablespoons extra-virgin olive oil (staple)
• 1 14.5oz. can stewed tomatoes, coarsely cut* (NY $1.59)
  
• 2 cups low-sodium chicken broth (NY $1.29)
  
• 2 19 oz. cans cannellini beans, rinsed and drained (NY $2.98)
• 1 1/2-lb piece baked ham (sliced 3/4 inch thick), cut into 1/2-inch cubes (NY $5.51)
• 1/4 teaspoon black pepper (staple)
• 10 oz spinach (roughly torn) (NY $2.50)
• 1 demi baguette, sliced (NY $2.29)
  
• Grated Parmesan cheese (staple)

Directions

In a large pot, sauté the chopped garlic and onion in 1/2 tablespoons of olive oil over moderately high heat until the onions turn golden (approx. 3-5 minutes).

Add the can of cut stewed tomatoes and juice to pot and stir.

When the juice starts to simmer, add the beans, ham and black pepper.

Add the chicken broth, stir and bring to a boil.

When the broth starts to boil, reduce the heat until it settles at a simmer.

When the soup is simmering, pile the spinach on top of the pot to steam the spinach. As the spinach starts to wilt, stir it into the soup and turn off the heat.

Serve immediately, garnished with toasts.

While stew is simmering, preheat broiler or set your toaster over to broil.

To Prepare Toasts:
Put bread on a baking sheet or toaster over tray covered with foil, and lightly brush each side with 1/2 tablespoon oil total. Broil until light gold, approx 1 minute.

Flip toast, sprinkle with parmesan cheese to taste, and broil again for approx 1 minute longer.

* We’re not big fans of high fructose corn syrup around here, so the LBUH always checks the fine print (you know, the ingredients) to make sure they’re not slipping any into our stewed tomatoes. You can cut stewed tomatoes right in the can using clean kitchen shears or a knife.


Adapted from Gourmet, January 2007

Nutrition Facts

Approximate values per serving

Calories: 367.6	Protein: 26.0 g	Magnesium: 29.7 %
Total Fat: 10.0 g	Vitamin A: 92.1 %	Manganese: 66.7 %
Saturated Fat: 2.3 g	Vitamin B-12: 8.1 %	Niacin: 27.5 %
Polyunsaturated Fat: 1.2 g	Vitamin B-6: 24.5 %	Pantothenic Acid: 7.0 %
Monounsaturated Fat: 5.7 g	Vitamin C: 39.6 %	Phosphorus: 39.8 %
Cholesterol: 20.4 mg	Vitamin D: 0.0 %	Riboflavin: 19.3 %
Sodium: 1,736.7 mg	Vitamin E: 10.4 %	Selenium: 21.3 %
Potassium: 1,224.9 mg	Calcium: 20.7 %	Thiamin: 42.2 %
Total Carbohydrate: 45.1 g	Copper: 29.0 %	Zinc: 16.5 %
Dietary Fiber: 11.0 g	Folate: 56.6 %
Sugars: 4.3 g	Iron: 31.6 %

Recipe and Nutritional Information after the jump

Veggie-ful Black Beans and Brown Rice

4 servings
Total Price: NY $ 7.33/ NY $ 16.11
Price per serving: NY $1.83/ NY $4.03


So you probably didn’t need me to tell you that rice and beans are budget-friendly. And you probably have already figured out that subbing brown rice for the traditional white makes the whole works healthier. What makes this rice ‘n’ beans recipe a little different is the quantity of veggies that go into it. The result is a really tasty dish that is chock full of protein, fiber, vitamins and I’m guessing those phytochemical and antioxidant thingies one hears so much about these days. You can also throw in extra odds and ends veggies you happen to have on hand, like red pepper, carrots, even celery or zucchini chopped up kind of fine. The leftovers from this pack great for lunch: just put the rice on the bottom of your Tupperware, layer on the beans and tomatoes in the same container, and pop in the microwave at lunch time. It’s so simple my brother could cook it, and cheap, cheap, cheap! Everyone I’ve ever made this for or recommended it to has loved it. (Hmmm, or at least that’s what they tell me. . .) Here’s hoping you will too.



Ingredients

• 1 14.5 oz can black beans (NY $1.79)
• 2 tomatoes (NY $2.70)
• 1 large green pepper (NY $0.95)
• 2 medium onions (NY $1.30)
• 2 cloves garlic (NY $ 0.59 for one head)
• Balsamic vinegar (staple)
• White cooking wine (staple, or NY $3.29 for 16 oz.)*
• Oregano (staple)
• Salt (staple)
• Pepper (staple)
• Olive Oil (staple)
• Cooked brown rice (staple, or NY $5.49 for 36 oz.)

Directions
Chop and saute the onion, green pepper and garlic in 2 tbsps olive oil, until tender. (About ten minutes.) Add the can of beans with their liquid. Add 2 tbsps or so balsamic vinegar, 2 tbsps or so wine, 1.5 tsps oregano, black pepper and a little salt. Add some water if its looking dry or if you like your beans soupy. Bring to a boil, then simmer uncovered for 10-15 minutes. Serve over brown rice, topped generously with seeded, chopped raw tomato.

Very loosely adapted from the black beans and white rice recipe that was on the back of the Goya can about 10 years ago

* A note on cooking wine: Yes, this recipe uses it. If you don’t know, cooking wine is an shelf stable product available in the grocery store, made by adding salt to wine as a preservative. Its an inexpensive product that some folks get truly virulent about. There are many who will tell you that if you wouldn’t drink a wine, you shouldn’t cook with it either. Now, there are some dishes for which that is undoubtedly true, but rice ‘n’ beans really isn’t one of them. And its not the most wallet-friendly of philosophies in any event. Unless you were going to cork open a bottle anyway (and, though tempting, something we’re trying to avoid these days, emphasis on trying) its silly to do so just to dump a few glugs into your beans. However, if you’re really stuck on avoiding cooking wine but still want to cook with wine, here are some other ideas. You can save leftovers from a bottle you haven’t quite finished drinking (note: this does not happen frequently in my house), freeze them in an ice cube tray, then transfer to a zip-top baggie and store in the freezer for future cooking. Just toss the cubes into the pot while cooking, or defrost first if the temperature drop would mess up your recipe. Another idea is to pick up minibar size bottles of el cheapo wine at the liquor store, and use those for cooking. For this recipe which only calls for about 2 tbsps, however, you’d end up with extra Sutter Home. And tell me, oh wine snob who didn’t want to condescend to use cooking wine in the first place, do you really want to drink that? Another tip is to substitute dry vermouth, which is shelf-stable even after opening, for the wine in your recipe. All tips and tricks worth trying for different purposes. But really, for rice and beans? Go on, just shell out the $3.29 for the cooking wine. I won’t tell.

Nutrition Facts
Approximate values per serving, assuming ½ cup brown rice

Calories: 334	Protein: 11.8 g	Iron: 16.3%
Total Fat: 8.5 g	Vitamin A: 13.4 %	Magnesium: 30.1%
Cholesterol: 0	Vitamin B-16: 20.9%	Niacin: 13.6%
Sodium: 20.7 mg	Vitamin C: 52.4%	Phosphorus: 24.5%
Potassium: 54.3g	Vitamin E: 8.4%	Riboflavin: 8.2%
Total Carb: 54.3 g	Calcium: 5.2%	Selenium: 16.4%
Fiber: 11.4 g	Copper: 19.8%	Thiamin: 26.5%
Sugars: 1.2 g	Folate: 39.7%	Zinc: 12.0%

Recipe and Nutritional Information after the jump