This is a guest post by Nurseb911 who is the owner and author of Triaging My Way To Financial Success. His blog provides information on a number of topics that benefit new and experienced investors by using a common sense approach to investing. His site focuses on value and dividend based investing with perspectives from his consulting and health care experiences to offer respected insights from a number of complimenting disciplines.
Need a Recipe for a Recession?
The value and importance of spreading a dollar around the kitchen table is something that many families are struggling to do on a daily basis. As a Registered Nurse I meet people on a daily basis who are less fortunate than me and as frugal as my saving skills are at finding deals there are those in our society who leave me in the dust by making something out of nothing.
I want to share a recipe I developed with the help of a young mother whose daughter has Diabetes Mellitus (Type I). My girlfriend & I are very active in the diabetes community with the Canadian Diabetes Association and frequently help at various functions for adults and young children. People with diabetes actually have one of the best diets for any individual and stand as incredible role models for a society that enjoys living large on fast processed food with an abundance of added refined sugars.
Want to lose weight? Eat a diabetic diet complimented with exercise and I think many people will be surprised just how easy losing weight really is!
One community activity I was involved in was to develop a meal that fed 12 people for $20 and teach a cooking class for a group of low-income families to show the nutritional benefits of affordable meals available at any discount grocery store. Meal preparation needed to be less than 30 minutes and something that could be easily frozen and reheated for future convenience. With the help of a resourceful young mother together we created a recipe that was nutritious, cost effective and easy to prepare.
During a time of recent economic difficulties and at a time of year when many struggle to feed a growing number of people Frugal Trader has been kind enough to let me share with his readers a recipe that anyone on a tight budget can benefit from.
Protein Packed Chilli
Animal protein (meat, milk, eggs & cheese) is one of the most expensive items on any frugal shopper’s grocery list and is usually last on a list of priorities for feeding a family on a tight budget. Beans offer a meaningful replacement for animal protein, are low in fat, high in fibre and easy to incorporate into many recipes.
Protein Packed Chilli is a recipe that any individual can add their own personal preferences into for desired flavour, texture or to add other ingredients. This recipe can be scaled up for large events such as family get-togethers, large parties or holiday events. Today I’m going to provide instructions on making a dinner for four and freezing leftovers for another meal.
(Beans…lots of beans!! The following items are beans I use for this recipe that can be easily substituted for others based on personal preference and can often be purchased for under $0.75 per can!)
- Romano Beans: single 540 mL can
- Black Beans: single 540 mL can
- Kidney Beans single 540 mL can (White or Red)
- Lentils: single 540 mL can
- Chick Peas: single 540 mL can
- Beans in Tomato Sauce: single 800 mL can
- Diced Tomatoes: single 800 mL can
- Carrots: 2 large or 3 medium diced/shredded
- Sweet Pepper: single green, yellow or red diced
- Onion: single medium, diced
- Garlic: three cloves, diced
- Tomato Juice: 2 cups
- BBQ Sauce (optional): ¼ cup
- Meat (optional): 1 pound (lean ground beef or pork, diced chicken, sausage or shredded tofu)
- Drain each can of Romano, Kidney, Chick Peas, Lentils and Black beans by themselves into a colander and rinse thoroughly with cool water to wash off any salt solution (used as a preservative).
- Pour each can after drained into a large mixing bowl (or two medium bowls) followed by the beans in tomato sauce. Drain diced tomatoes into colander and add to mixture.
- In a large frying pan or sauce pan add 1 tbsp of extra virgin olive oil over medium heat and add vegetables. Saute vegetables for 2-3 minutes and add meat until thoroughly cooked.
- Add to bean mixture. Pour in tomato juice and BBQ sauce and stir until mixed. Add additional flavouring for personal preference.
- Portion what you won’t need into freezable containers to cook at a later time. Place the remainder of the chilli into a slow-cooker and set for an afternoon (or 4-6 hours) on high. You can also cook in the oven covered in Corning Ware with lid at 350 F for 90 minutes if slow-cooker is unavailable.
Liked this recipe? How about Chocolate Bean Brownies?
Ask Frugal Trader to invite me back and I’ll share another Recession Recipe for those with a sweet tooth!