In honor of Frugal Nation, I thought I would give it a go with lentils. I have never been a big fan of beans (though I am trying to catch on, I didn’t think Great Northern Beans would make good tacos), so I used some French lentils I picked up at the Fresh Market before they closed up for good. This is a hybrid of my favorite taco recipe, combined with a few tweaks I picked up from Epicurious, though their recipe used a packet of taco seasoning (not in my kitchen, I say!).

Spiced Lentil Tacos

1 onion, finely diced
1 garlic clove, minced
1/4 tsp salt
olive oil
1 tbsp chili powder
2 tsp cumin
1 tsp dried oregano
1 cup lentils (black or green), rinsed and drained
1 can (15 oz) tomato sauce
1 cup water
1 can (14 oz) corn
taco shells, tortillas, or chips
toppings, as desired (rice, sour cream, cheese, lettuce)

Over medium heat, saute onion, garlic, and salt in olive oil under tender. Add chili powder, cumin, oregano, and lentils and saute until fragrant. Add tomato sauce and water, bring to a simmer.

Reduce heat and cover. Cook until lentils are soft, 25-30 minutes (or longer, depending on how soft you want your lentils), stirring occasionally. Add additional water if needed. Stir in corn and heat through. Serve as desired.

Frugal Breakdown:
1 onion: $0.50
1 garlic clove: negligible
1/4 tsp salt: negligible
olive oil: negligible
1 tbsp chili powder: $0.50
2 tsp cumin: $0.20
1 tsp dried oregano: negligible
1 cup lentils: $1.34
1 can tomato sauce: $0.89
1 cup water: negligible
1 can corn: $0.86
flour tortillas: $1.29
TOTAL: $5.58

Verdict: A rousing success, with money left for toppings or chips. Though I would argue this recipe is excellent on its own, I will admit to sprinkling some cheese on mine. Chopped spinach is also a great choice over iceberg lettuce.

This particular lentils were a bit more expensive than what I found at the grocery store, so a cheaper bag would bring this price down even more.

Any variety of pasta will work in this dish, but my preference is a short, shaped pasta such as rotini. As the pasta boils in salted water, starch is released into the water. Reserved pasta water helps bind the sauce together (in a pinch, it can also help you stretch too little sauce without compromising flavor too much).

Pasta and Asparagus with Goat Cheese

1 box (1 lb) pasta
1 tbsp sea salt
1 lb asparagus, tough ends removed and cut crosswise into 1-inch pieces
1 container (about 5 oz) goat cheese with basil and roasted garlic
Parmesan cheese, optional

Bring a large pot of water to a full, rolling boil. Add sea salt and pasta. Cook 5 minutes, stirring occasionally, then add asparagus. Cook an additional 5 minutes, until pasta is al dente and asparagus is tender. Drain, reserving about 1 cup of pasta water.

Add goat cheese to pasta and asparagus, stirring to melt. Add small amounts of reserved pasta water until sauce is at desired consistency. Top with Parmesan cheese just before serving, if desired.  

Frugal Breakdown:
1 box pasta: $0.88 
sea salt : negligible
1 lb asparagus: $2.86
1 container goat cheese: $4.79 
Parmesan cheese: $0.50
TOTAL: $9.03

Verdict: Success, though goat cheese is more expensive than a jar of Alfredosauce. Asparagus can also be an expensive produce item, depending on the time of year (in late spring, the price per pound can be as low as $0.99). Sales on pasta were a little higher this time around, $0.88 instead of $0.50 for a box, which is still not a bad deal.

The time to “Spring Forward” is upon us, along with that groan most of us mutter for losing an hour of time as the early morning plunges back into darkness. In Michigan, this change is particularly noticeable. Michigan is both one of the most western and northern points of Eastern Standard Time. Sunrise in Grand Rapids occurs significantly later then in New York City or Washington DC.  

In recent years, Congress has extended Daylight Saving Time to encompass early March through early November (in 2009, DST ends on November 1st). In conversation with co-workers, I mentioned a vague recollection that perhaps this was done for economic issues related to energy costs. No one could confirm or deny, so I decided to do a little research.

As it turns out, DST was intended as a frugal venture by design. By extending daylight hours in the afternoon and evening, energy costs are reduced. The original concept was that morning daylight was “wasted” and evening daylight provided more time for outdoor activities. This is the basis for increasing the number of weeks DST is observed.

A large number of lobbyists supported the extension of DST, however, representing sporting goods and merchandising associations, which benefit from extra daylight hours. People are more likely to shop and engage in outdoor sporting activities during the extra daylight hours.

Some initial studies conclude that DST may actually increase energy consumption due to extra afternoon cooling. Primary studies also show an increase in gasoline use.

Numerous studies also indicate that the time change can interrupt the body’s nature rhythm, including disrupting sleep-wake cycles, often with negative side effects. DST can produce both negative and positive effects on Seasonal Affective Disorder and depression. The stress from losing an hour of sleep can also cause an increase in other conditions, such as heart attacks.

DST has been presented as a means for reducing energy costs, but its origin and implementation appears to be ridden with political trappings. While decreasing energy consumption is certainly important, it appears DST also stimulates retail spending. The health implications are also concerning, especially considering the costs associated with mental and physical health care.

Here is an article from US News on 13 Things You Probably Didn’t Know About Daylight Saving Time that outlines some of the implications of DST on health and public safety.

If you like hummus, you will enjoy this dip. It is rich and thick like hummus, but the spinach makes it a beautiful green color. Eat it just like you would hummus, with chips or pita, vegetables, or as a sandwich spread.

Garlic & Spinach White Bean Dip

2 tbsp olive oil
3-4 large garlic cloves, minced
3-4 cups baby spinach
1/2 lemon, juiced
1 tsp sea salt
2 cans (15 oz each) Great Northern White beans, drained and rinsed

Heat oil in a small skill over medium heat. Add garlic and saute until fragrant, about 1 minute, being careful not to burn. Transfer garlic to food processor bowl.

Wipe pan clean and add a small amount of additional oil. Add spinach, in batches, and saute over low heat until wilted. Transfer to food processor bowl.

Add lemon juice and salt to food processor bowl and pulse to combine. Add beans to bowl and puree until smooth. Chill slightly before serving (15 minutes in refrigerator). Drizzle with olive oil if desired.

Refrigerate in an airtight container for up to 5 days.

Frugal Breakdown
olive oil: negligible
3-4 large garlic cloves: negligible
3-4 cups baby spinach: $1.00
lemon: $0.50
 sea salt: negligible
2 cans beans: $1.78
TOTAL: $3.28

Verdict: Obviously a success, but you also need to factor in the cost of what you will be dipping (such as tortilla chips, baby carrots, broccoli spears, pitas, or pretzels). The low cost of the dip, however, allows for the purchase of these things.

While you may pay a similar price for a jar of vegetable dip or hummus at the store, I encourage you to try this dip anyway. It has a different flavor and lots of protein. While hummus is pretty healthy, some other dips are loaded with calories and preservatives.

During Veganomics, I kept a careful eye on price tags and sales. One thing I have noticed since starting this project is that the deals are not as good as before, and I am not sure if that is a result of the economic turmoil or that winter is a dormant growing season in Michigan. Vegetables seem slightly more expensive, while meat is definitely pricier than last summer. The sale prices are sometimes higher than the regular prices I paid back in June!

It takes a bit more work to find a good deal on meat and produce, though it isn’t impossible. This is part of the reason I turned to lentils and beans, which are almost always cheaper than meat. Also, hearty dishes with lentils and beans lend themselves better to the colder weather.

Some very sad news came in last weekend: The Fresh Market closed! Not all locations, but the one in Grand Rapids closes its doors today. I was devastated to hear the news, and immediately rushed over to stock up on cheap spices and other favorites like tri-colored couscous and quinoa. The closing was very abrupt, the GR Press ran the story Thursday and by Sunday the store was closed.

Another thing this project has shown me is that home cooking can be incredibly cheap, healthy, and very satisfying. Ironically, I am on my way to making more soup during this project than I did during Soupified! Though I usually made adjustmests to the recipes, it has been pretty easy to keep things under the $10 mark.

I am at a distinct advantage, however, because I already had a stocked pantry and spice rack (let’s not discuss how much I spent stocking up on spices this weekend). For someone starting from scratch, it would probably be more costly to start cooking at home at first.

Frugal Nation will continue with more delicious, balanced recipes that can be made with less than $10 worth of ingredients, along with Frugal News updates and other commentary on Bitter/Sweet.

Green Dream Jobs – sustainable biz job listings.

Idealist – create a personal profile based on your interests and skills, and it will help you find nonprofit job matches.

Green Careers- good job seekers’ guide that includes an interview with Daily Tip editor Toshio ($25).

Fast Company- this mag predicts the 10 green jobs that will blow up over the next decade.

SustainLane – 15 great green networking tips.

Listen Marie Kerpen talk about why she founded Green Careers in an attempt to foster more environmentally sound lifestyles on NPR’s ”Job Campaign Seeks a More ‘Green’ Work Force.” Kerpan discusses the opportunities in this emerging field for today’s blue- and white-collar workers.

Still employed but not loving your job? Check out this article from the US New Business & Money section for advice about switching jobs during a recession.

I started tinkering with the recipe, as I tend to do, and ended up with something very different from the original. I changed proportions, added and subtracted ingredients, and completely disregarded the use of butter or cheese. The end result was fantastic! James and I both enjoyed this hearty soup, packed full of vegetables and protein-rich great northern beans. A relatively small amount of sausage (1/2 lb) gives flavor and body to the soup.

Great Northern Bean & Sausage Soup

1/2 lb sweet Italian sausage
1 onion, chopped
3 garlic cloves, minced
sea salt
2-3 small or medium carrots, diced
1 can (14-15 oz) petite diced tomatoes, undrained
2-3 sprigs fresh thyme
1/4 tsp crushed red pepper flakes
2 cans (15 oz each) great northern beans, drained and rinsed
6 cups chicken stock or broth
6 cups fresh spinach, roughly chopped
black pepper, to taste

In a large stockpot over medium-high heat, cook sausage until browned, crumbling with a wooden spoon. Add onions, garlic, carrots and a pinch of salt. Saute until onions soften, about 3-5 minutes. Add tomatoes with liquid, thyme sprigs, and red pepper flakes. Bring to a boil and reduce heat to medium. Add beans and cook until most of the liquid has cooked off, about 5-7 minutes.

Add chicken stock to pan. Using wooden spoon, scrape any browned bits off the bottom of the pan. Bring to a boil and stir in chopped spinach. Reduce heat to low and simmer until spinach wilts, about 3-5 minutes. Remove from heat and add black pepper to taste. Let stand 5 minutes before serving.

Frugal Breakdown:
1/2 lb sausage: $1.48
1 onion: $0.50
3 garlic cloves: negligible
sea salt: negligible
2-3 carrots: $0.75
1 can diced tomatoes: $1.05
2-3 sprigs fresh thyme: $0.50
1/4 tsp crushed red pepper flakes: negligible
2 cans great northern beans: $1.78
6 cups chicken broth: $2.29
6 cups fresh spinach: $2.00
black pepper: negligible
TOTAL: $10.35

Verdict: So close! Though the sausage is not necessary, which would bring the total to $8.87. Some of the broth could be replaced with water, which would decrease the total as well. The total would probably increase even more with the original version including butter and cheese.

Regardless of the price, this was a huge hit. We also had couple rolls on the side from the local bakery, which added $1.50 to the meal. There are easily 6 servings of this soup, so even at the original price that is only $1.72 per serving, plus about $3 for rolls. The soup is even better the next day, after the flavors have a chance to mingle.

As part of the Eggplant Crusade, this dish did not win any battles for me. The cauliflower, however, was delicious roasted and would be outstanding on its own with the spicy sauce. The chickpeas add a nutty flavor while fresh basil adds an earthy note. I do not want to advocate taking eggplant out the recipe, but perhaps this is just not a recipe where eggplant can truly shine.

Spicy Eggplant with Cauliflower and Basil
from Cooking Light

1/2 tsp sea salt
2 garlic cloves, minced
1  tbsp freshly ginger, minced
1/3 cup olive oil
2 tsp Thai red curry paste
1 1/2 pounds eggplant, cut lengthwise into wedges
1/2 head cauliflower (about 1 lb), broken into florets
1 can (15 oz can) chickpeas, drained and rinsed
2 cups  bean sprouts
1/2 cup  fresh basil leaves, torn if large
hot cooked rice, for serving

Preheat oven to 450F and line a baking sheet with aluminum foil.

Whisk together the garlic, ginger, oil, curry paste, salt, and 1/2 cup water. Toss with the eggplants and cauliflower, then transfer to prepared baking sheet, spreading into a single layer. Roast until tender, about 30 minutes, stirring occasionally.

Add the chickpeas during the last 5 minutes of cooking. Remove from oven and toss with the bean sprouts and basil. Serve over cooked rice.

Frugal Breakdown:
1/2 tsp sea salt: negligible
2 garlic cloves: negligible
1  tbsp freshly ginger: $0.20
1/3 cup olive oil: negligible 
2 tsp Thai red curry paste: negligible (see below)  
1 1/2 pounds eggplant: $1.80 
1/2 head cauliflower: $1.00 
1 can (15 oz can) chickpeas: $0.99
2 cups  bean sprouts: $0.99 
1/2 cup  fresh basil leaves: $1.00
hot cooked rice: $1.05
TOTAL: $7.03

Verdict: Success, if you already have red curry paste. This is one of those things I keep in the pantry and do not use too often, so 2 teaspoons is not a large amount. If you do not already have this, it can set you back almost $4, which would not be a success.

Rice is also difficult to determine. I tend to buy Jasmine rice, which is a bit more expensive and cook it with some coconut milk. If you buy generic white rice, however, it is very cheap. I also considered 1/3 cup of olive oil negligible because I buy large bottles on sale, but again if this is not a regular item in your pantry it may be more expensive.

One thing Sean touches on is that food prices have risen dramatically, mostly due to energy prices. He also points out that this program is meant to supplement income, though usually for a family and not just an individual. Either way, it still makes it difficult to afford a healthy, balanced diet.

There is something else he has not mentioned (yet), that a friend brought to my attention: many markets and grocery stores raise prices and reduce sales during the first seven days of the month because that is when many fixed income people receive their checks for the month. This is apparently prevalent in urban/inner-city areas.

The part of me that attended courses on advertising understands this. It is an obvious opportunity for grocers to increase profits at the beginning of the month because certain populations are forced to shop during that time. In a way, it would be foolish not to rise prices based on demand.

Now, I understand we are a capitalist nation, but part of me takes serious issue with this practice. These stores are taking advantage of some of the most vulnerable populations, including those on “food stamps,” disability, and social security.

My evidence for this practice, however, is anecdotal and I cannot track down an official source to prove this is happening. I even tried a few urban legend sites and did not come across any information to prove or disprove this assertion.

Sage & Lemon Chicken w/ Broccoli

4 bonesless, skinless chicken breasts
salt and pepper
2 garlic cloves, minced
1/4 cup chopped fresh sage  
1 lemon
1 head broccoli, chopped into florets
3 green onions, white and green parts, thinly sliced
2 cups uncooked orzo or other small pasta
olive oil

Preheat oven to 450F and line a baking sheet with aluminum foil. Place a wire rack on top of the baking sheet.

Season chicken breasts with salt and pepper. In a large ziplock bag, combine chicken, garlic, and sage. Zest lemon into bag, then cut in half and squeeze half of the juice into the bag, reserving the other half. Arrange chicken on wire rack and bake 15-20 minutes until cooked through and no longer pink.

Meanwhile, bring a large pot of salted water to a boil. Add pasta and cook 5 minutes, then add broccoli. Cook an additional 4-5 minutes until pasta is al dente and broccoli is crisp-tender. Drain and toss with olive oil.

In a small amount of olive oil, saute green onions in a large skillet over medium heat until softened, about 3-5 minutes. Remove from heat and add broccoli and pasta to skillet and squeeze remaining half of lemon juice on top. Season with pepper.

Remove chicken breasts from oven and place over broccoli mixture. Serve immediately.

Frugal Breakdown:
4 chicken breasts: $3.20
salt and pepper: negligible
2 garlic cloves: negligible
1/4 cup chopped fresh sage : $0.75 
1 lemon: $0.60
1 head broccoli: $1.67
3 green onions: $0.25
2 cups uncooked orzo: $0.75
olive oil: negligible
TOTAL: $7.22

Verdict: An easy success, considering the deal I found on chicken breasts. Most of the other ingredients are pantry staples, so this was not an expensive dish to make.