I am constantly scouring the bookstore for new cookbooks, not necessarily because I need more recipes but because I often draw inspiration for recipes for a variety of sources. Over the past two years, I have become more adapt at creating my own dishes, but still need a little guidance. Often, I will see a recipe and image how I would make that dish. This is one of those instances, from my new cookbook The Vegetarian Bible.

Through the Veganomics project, it is obvious that I am not a vegetarian but I do enjoy vegetarian cuisine. My goal was to eat less meat, not necessarily to give it up completely. This meal, however, makes me want to be a vegetarian because it is wholesome, satisfying, and delicious. The fact that eggplant is usually sold for less than $1 per pound does not hurt either.

Stuffed Eggplant Parmesan
adapted from The Vegetarian Bible

2 cups dried pasta, such as penne, rotini, or another short shape
2 eggplants, about 1 lb each
1 large onion, chopped
2 garlic cloves, minced
1 can (14-16 oz) diced tomatoes, do not drain
2 tsp dried oregano (or 2 tbsp fresh oregano, chopped)
1/4 cup shredded mozzarella cheese
1/3 cup shredded Parmesan cheese
1/3 cup dry breadcrumbs with Italian Seasoning
1 jar marinara sauce, without meat
salt and pepper, to taste
olive oil, as needed

Preheat oven to 400F and cover a baking sheet with foil. Brush foil with olive oil and set aside.

Bring a medium to large stockpot of water to boil. Add 1 tsp salt and pasta, preparing according to package directions until just tender but still firm to the bite, about 8 minutes. Drain and return to pan, tossing with a small amount of olive oil to prevent sticking, cover and keep warm.

Meanwhile, cut the eggplants in half lengthwise and score around the insides with a sharp paring knife, being careful not to pierce the shells. Scoop out the flesh with a spoon. Brush the insides of the shells with olive and and place in a single layer on prepared baking sheet. Chop the flesh and set aside.

Heat 2-3 tbsp of oil in a large skillet. Cook onion over medium-high heat for 5 minutes, until softened and golden brown. Add garlic and cook until fragrant, about 1 minute. Add chopped eggplant and cook, stirring frequently, for 5 minutes. Add additional olive oil if needed. Reduce heat to medium-low and add tomatoes and oregano. Season to taste with salt and pepper. Bring mixture to a boil and simmer for 5 minutes, reducing heat if necessary. Add pasta, tossing gently to combine until mixture has absorbed all the liquid, about 5 minutes.

Sprinkle mozzarella cheese in the shells of the eggplant. Spoon tomato and pasta mixture into the shells, then top with marinara sauce. Combine Parmesan cheese and bread crumbs in a small bowl, then sprinkle evenly over the prepared shells. Bake eggplant for 15-20 minutes, until topping is golden brown.

Serve topped with additional mozzarella cheese, if desired.

Economically Friendly: Most everything in this recipe was a pantry staple: pasta, onion, garlic, canned tomato, bread crumbs, seasonings, even marinara sauce. I will indulge and buy high quality Parmesan cheese, but a little goes a long way. The recipe called for penne pasta or a short, shaped pasta and I had whole wheat rotini on hand, which worked great. As previously mentioned, eggplant is an inexpensive substitute for meat.

Environmentally Responsible: Aside from being inexpensive, discovering eggplant has helped me reduce the amount of meat I consume without feeling like I am making a sacrifice, which makes my carbon footprint smaller. In the current grain and rice crisis, I am not sure where pasta fits into the picture, but the amount in this recipe is rather small (only 2 cups dried as oppose to a box or even half a box).

Excellently Healthy: Whole wheat pasta, plenty of vegetables, part-skim mozzarella, and some healthy fat from extra-virgin olive oil are all part of a healthy diet with moderation and variety. To complete the meal, I served this with my Spinach & Quinoa Salad, made with zucchini instead of cucumbers. Lightly saute zucchini in olive oil with garlic, fresh basil, salt and pepper until warmed through, then toss with spinach, quinoa and golden raisins. Sprinkle with some balsamic vinegar and that is one tasty salad.

For this meal, we had guests visiting. By serving two dishes with meat substitions, eggplant and quinoa, no one felt hungry afterwards. The combination was very filling without being heavy. It also helps that our guests enjoy vegetarian cuisine, and that I have restored James faith in eggplant.

Week Four was a little difficult, with a combination of factors contributing to a bit of a relapse. I also visited the Farmer’s Market and specialty stores.

Food purchases for June 22-28:

This week, I visited two different Farmer’s Markets in search of deals and locally grown produce. Here is what I found:

Bread ($5): Freshly baked by local bakers, this was a present for James.

Basil plant ($4): Showcased in Dried Herbs vs. Fresh Herbs. The amount of basil on the plant is the equivalent of two $1.99 packages from the grocery store, but every time I buy basil it goes bad before I can use it. The perfect solution is to invest in a plant that (hopefully) will stay alive long enough to use the basil.

Peaches ($3): This year, the stands at the Farmer’s Market have started marking where the produce was grown. The peaches, for example, were from Georgia. Michigan farmers will have more produce to sell in July and August.

Cherries ($3): From California, just like the grocery store.

Zucchini ($2): Five for $2 is a pretty good deal, and the farmer said his zucchini will be ready to cut next week. Hopefully, that means buying local for the rest of the summer (because you cannot have summer without zucchini).

Above: Zucchini from the Farmer’s Market, waiting patiently to become part of a delicious dish.

After my first stop to the Farmer’s Market, my second stop was the Fresh Market. The Fresh Market is one of my favorite stores, even though I do not shop there regularly. It is always great for picking up inexpensive spices and pantry staples.

Sea salt ($0.95): The Fresh Market has the best selection of spices for the cheapest prices. While salt is generally inexpensive, the other spices are sold for about the same amount.

Tri-color orzo ($4.99):On sale from $6.99, a combination of plain, sun-dried tomato, and spinach flavors. Speaking of tri-color…

Tri-color couscous ($6.49):One of my favorite products, I needed to restock. The price seems extravagant, but for over 5 cups of dried couscous, it is not a bad deal.

Another great find this week came from a surprising place. While visiting a discount store out of town, I discovered one of my favorite products (on sale!):

Smoked paprika ($2.99): One sale from $4, this smoked paprika is imported from Spain and is twice the size of a grocery store container sold for the sale price.

Most of my other grocery shopping was for normal items, with a few good deals:

Olive oil ($8.61): High quality extra-virgin olive oil on sale from $11.49.

Lipton tea ($2.39): Two packages, both $2.39 marked down from $2.99, of cold brew iced tea (one box of single size tea bags and one box of pitcher sized tea bags).

Above: A refreshing glass of orange pekoe iced tea from Lipton, perfect for hot summer days.

Total grocery bill: $82.47

Higher than usual, which leads me to wonder about price comparison from the farmer’s markets versus the grocery store. There were also some “gourmet” purchases from the specialty stores. My non-coupon savings, however, was $14.13. At least I was saving money somewhere.

On-the-Go Food Purchases: $61.91

Bombay Cuisine ($52.26): A special occasion dinner at an Indian cuisine restaurant (paid for both James and myself). This was three course with appetizer, main dishes, and dessert.

The rest of the food purchases were mostly at coffee shops, and once again I have a feeling I am missing receipts and this total should be higher. The purchases I made out of town are not included, because they will be reimbursed by my employer. Here are the totals for 28 days:

Four week food total: $323.74

Average daily total: $11.56

Unfortunately, my average daily total has exceeded my $10 goal. I am hopeful, however, that given another week I can bring that average back down. The project was set to end on June 30, but I am finishing out the week at least through July 4. I still have recipes and “lessons” to post as well, so hopefully I can bring the daily average back down under $10.

Above: Pork chops, on sale for a bargain of $2.19 for 3, with Spicy Paprika Rub.

Food Waste: Minimal
Not much to report here, most of my grocery shopping was later in the week. The only casualties were a package of ground chicken with freezer burn that was over 3 months old and a cucumber that tasted funny despite being purchased this week.

For next week: Continue the project until the July 4th weekend, in hopes of bringing down the daily average below $10, less eating out and more cooking with items already in the pantry or refrigerator. My grocery shopping schedule is a bit off, so I may not need to purchase much next week as I finish up things bought late this week. I will attempt to go “back to basics” and drastically cut my spending for the next few days.

Interesting story about this recipe: during one of my visits to the doctor’s office, I spotted a great recipe for Vegetable Couscous Pilaf in Food & Wine magazine while in the waiting room. I figured I would find it online afterwards, but after trolling Food & Wine’s website as well as countless Google searches, I finally gave up my quest. Fortunately (or not, depending on your view of the situation), I returned to the doctor’s office two weeks later and hunted down the magazine. I was in the middle of hand copying the magazine when the doctor interrupted me and tore out the pages. What a nice guy!

While I did make some minor adjustments, the recipe was excellent. The spice combination of cumin, paprika, and caraway seed gave the dish a subtle, exotic seasoning complimented by hearty carrots, parsnips, and fresh zucchini. This couscous is flavored with spinach and sun-dried tomatoes, which adds to the overall flavor. It is not quite an all-in-one meal, but a simple side of eggplant, mushrooms, or meat would create a balanced dinner.

Above: Sauteed veggies simmer in a stockpot. 

Moroccan Vegetable Couscous
adapted from Food & Wine

1/4 cup olive oil
1 medium parsnip, peeled and finely sliced
1 medium carrot, finely sliced
2 medium zucchini, quartered lengthwise and cut into 1-inch pieces
1 medium onion, diced
1 garlic clove, minced
salt and pepper
1 1/2 tsp cumin
1/2 tsp smoked paprika
1/4 tsp caraway seeds
1 1/2 cups couscous
2 cups low-sodium chicken or vegetable stock
1 cup golden raisins

Heat oil in a large stockpot or deep skillet. Over high heat, saute parsnip and carrot until almost tender, about 5 minutes. Add zucchini, onion, and garlic. Season with salt and pepper. Saute an additional 5 minutes, until vegetables begin to brown slightly.

Add cumin, paprika, and caraway. Saute until fragrant, 1-2 minutes. Add couscous and cook, stirring frequently, until toasted, about 2 minutes. Stir in chicken stock, then cover pot and remove from heat. Let stand 5 minutes, or until liquid is absorbed. Fluff couscous with a fork and stir in golden raisins just before serving.

Above: Just after fluffing the couscous.

Economically Friendly: Fresh veggies are always inexpensive, along with onions and garlic. Things like chicken stock, couscous, and golden raisins are pantry staples for me and can often be found on sale. The spices in this recipe are fairly common, caraway seed is not something I normally use but is in the spice rack. At only 1/4 teaspoon, it could be omitted without sacrificing too much flavor. Fennel seed or anise seed would be adequate substitutions.

Environmentally Responsible: Root vegetables are typically considered “all season” even though they peak in autumn, as they keep for longer than most produce. Zucchini can be purchased locally in most areas this time of year as well. A dish like this also makes meat a “side” item rather than the main attraction.

Excellently Healthy:Vegetables, spices, and couscous are great for balancing a diet. Keep the rest of the meal in check and this is a very healthy (and delicious) dish.

Veganomics Lesson Eight: Which is better, dried herbs or fresh herbs?

Above: Are fresh herbs better than dried? Continue reading to find out…

We’ve already learned how to check if dried herbs have gone stale, but are dried herbs even worth it? Conflicting reports from various sources are questioning the validity of dried herbs in the kitchen. Here is a breakdown of the differences between dried and fresh herbs:

Potency: The Food Network states that dried herbs are 3 times more potent than fresh herbs, but without the same “purity of flavor.” Other sources, however, contest dried herbs have no flavor and no place in the kitchen. The most common conversion rate is 1 tablespoon fresh herbs = 1 teaspoon of dried herbs.

Cost: Initially, dried herbs will most likely cost more than fresh herbs. A bottle of dried basil, however, will probably contribute to more dishes than a bunch of fresh basil. On the other hand, a potted herb plant can potentially yield unlimited uses for a slightly higher price.

Longevity: Dried herbs will obviously outlast fresh herbs, unless you can care for a potted herb plant. This can also depend on if the plant can grow at the rate it is needed for use in the kitchen.

Taste: Hands down, most any source will herald the taste of fresh herbs over dried herbs. A bit different from potency, fresh herbs have an earthy taste that dried herbs cannot replicate.

Verdict:From reading expert (and some not-so-expert) opinions, as well as my own personal experience, fresh herbs win. To make fresh herbs cost effective, try your hand at growing a small herb garden of your favorites. My personal choices: basil, mint, rosemary, and thyme. Other good choices: parsley, sage, and lavender (for no other reason then its lovely scent in the kitchen).

Homework: Start a small collection of potted herbs, starting with my new basil plant. I have kept it alive for almost a week! Next step: mint.

Above: Potted basil plant, a Farmer’s Market find for $4.

Veganomics Lesson Seven: Make learning about healthy eating fun!

Okay, this isn’t so much a lesson as it is a cool website for parents and children to play games about healthy eating. I found this game to be endlessly entertaining and addicting (I’ve gotten to level 9 but am yet to beat it). C’mon, try it…you know you want to!

PLAYNORMOUS
Fun Health Games

PLAYNORMOUS
Fun Health Games

Homework: Make healthy eating fun by playing a couple rounds.

Update: I have now made it to level 12 but cannot pass…yes, I have entirely too much time on my hands.