One of the most popular recipes on the website is Moroccan Chicken Couscous, which I made last summer with a bounty of vegetables from the Farmer’s Market. The one thing I did not like about the dish is that the spices were very subtle, and the amounts probably needed to be increased for more flavor.

While searching for recipe ideas for Veganomics, I came across a recipe from Cooking Light magazine with tons of vegetables and spices with couscous, and decided to try it. I made several modifications to accommodate what I had on hand, and you could use just about any vegetables you like in this recipe. Chick peas would be a great substitution for the mushrooms, zucchini would also be excellent.

I did not peel the eggplant, though you certainly could if you find the skin too tough. Look for an eggplant with smooth, unblemished skin that weights about 1 pound. Larger eggplant can be bitter and have more seeds. The couscous I used is particularly flavorful: tricolor with sun-dried tomato and spinach flavors.

Vegetables simmering before addition of couscous:

Moroccan Eggplant with Couscous
adapted from Cooking Light

2 tsp curry powder
2 tsp cumin
1 tsp cinnamon
1/2 tsp salt
1/2 tsp pepper
pinch of saffron threads (substitute turmeric if not available)
2 tbsp olive oil
1 large eggplant, about 1 lb, cut into 1/2 inch pieces
1/2 lb sliced mushrooms
2 cans diced tomatoes (14.5 oz each), undrained
1 cup chopped carrots
1 cup chopped cabbage
1 medium onion, chopped
2 garlic cloves, minced
2 tbsp fresh ginger, minced
1 cup orange juice
2 cups low-sodium chicken or vegetable stock
2 cups uncooked couscous

Preheat oven to 350F

Combine first 5 ingredients in a small bowl.  

Heat oil in an ovenproof Dutch oven over medium-high heat. Add onions, mushrooms, garlic, and ginger, saute 2-3 minutes. Add spice mixture, eggplant, tomatoes with juice, carrots and cabbage; saute 3 minutes.

Add orange juice and chicken stock; bring to a boil. Reduce heat and simmer 2 minutes. Remove from heat and stir in couscous. Cover and bake at 350° for 15-20 minutes.

Let stand 5 minutes before serving.

Recipe Summary:

Economically Friendly: The eggplant, which is often substituted for meat in dishes, was $0.99 per pound. Ground beef, however, was originally priced $4.39 per pound, and on sale was only reduced to $3.59 per pound. Pantry staples like canned tomatoes, chicken stock, garlic and onion didn’t break the bank either.

NOTE: Saffron is crazy-expensive, but I bought it months ago and haven’t used it, so I felt this was an appropriate time to get my money’s worth. Turmeric is a reasonably price substitution, and sometimes referred to as “the poor man’s saffron.”

Ecologically Responsible: Aside from avoiding the use of meat, this recipe can be adjusted to accommodate the vegetables currently in season. It is also an all-in-one meal, which reduces energy needs for cooking and the amount of dishes to be cleaned.

Excellently Healthy: Loaded with tons of veggies, plus spices for flavor, a generous 2 cup serving has approximately 300 calories. Adding chick peas would give it a boost of protein. Garlic, ginger, and cinnamon have all sorts of proven health benefits. I found this dish to be surprisingly filling and satisfying.

Veganomics Lesson One: Shop for in-season produce. Aside from lower costs and less travel time, fruits and vegetables are tastiest when they are in-season. Here is an awesome tool from Epicurious.com to find out what produce is in season for any area of the country:

Peak-Season Map

Use this interactive map to see what’s fresh in any area, plus find ingredient descriptions, shopping guides, recipes, and tips.

Currently in season for June (Michigan):

Asparagus
Blackberries
Cherries
Peas
Potatoes
Rhubarb
Strawberries

I was very jealous to see some of the produce lists for other states (so wish I lived on the border between North and South Carolina, or any state in New England).

Homework: Take advantage of seasonal produce, such as locally-grown rhubarb.

Here is my inaugural recipe for Veganomics and my departing beverage for Smoothie-licious. Did you ever smear a banana with peanut butter and roll it in graham cracker crumbs when you were young? Well, this recipe is like that, but instead of graham cracker crumbs, imagine the banana covered in chocolate.

2 tbsp peanut butter
1 banana
1 cup chocolate soy milk 
6-7 ice cubes

Combine all ingredients in a blender and puree until very smooth. Reminisce about your childhood as you sip and enjoy.

Economically Friendly: Bananas are inexpensive and peanut butter is a pantry staple.
Ecologically Responsible: Soy milk is environmentally-friendly and the makers of Silk are donating major money to clean energy.
Excellently Healthy: Protein from peanut butter, potassium from bananas, and yummy calcium from soy milk. Just be careful: at approximately 400 calories, this is a meal-replacement smoothie, not just a light snack!

Memorial Day has come and gone, and the beginning of June ushers in the unofficial start of Summer. To celebrate, I am launching a new, month-long project aimed at making the most of summer’s bounty of fruits and vegetables.

Also ushering in this Summer are the countless articles and reports of rising food prices, especially meat products. CNN recently ran a very informative report “Stretching Your Food Budget with Healthy Choices,” highlighting the somewhat conflicting needs for food that is healthy and a grocery bill that doesn’t break the bank.

The number one piece of advice? Shop the produce section, and look for fruits and vegetables that are in season. Also on the list is replacing meat in recipes with pantry staples like beans, utilizing other non-perishable items such as canned tomatoes, and checking your pantry before shopping to avoid over-purchasing and food waste.  

Along with shopping for seasonal produce, another trend in food right now is shopping as local as possible. Farmer’s Markets have gained popularity in the past couple years, for both the reduced prices and the environmental benefits. Shopping locally reduces or eliminates transportation costs and uses less energy, making it part of the eco-friendly “Go Green” revolution that has been sweeping the country.

All of this leads me to my latest endeavour: Veganomics, a 30-day experiment celebrating foods that are good for your health, your world, and your pocketbook. These economically friendly and ecologically responsible recipes will also be excellent for your health. Who can ask for more?

It is important to note that these recipes will not always be “vegan,” which is devoid of any animal product. In Veganomics, I am attempting to make meat-free dishes, but will still use limited amounts of fish, poultry, and dairy products such as milk, butter, eggs, cheese, and yogurt. The CNN report advises that while dairy prices are rising, the nutritional benefits still outweigh the financial costs.

Speaking of financial costs, the report notes that the average family loses about $600 a year in expired food products. To track my own “food loss,” I will be purging my refrigerator and pantry today and taking stock of what I have on hand. Each week, I will summarize my food purchases, the overall costs, and any food waste. For each recipe, I will breakdown the following aspects: Economically Friendly, Ecologically Responsible, and Excellently Healthy. Also, for the bulk of the 30 days, I will attempt to shop locally and avoid eating out or on-the-go food purchases.

Another goal of this project is to reduce the amount of non-food waste I create, such as paper towels and napkins, disposable plates and cups, zip-lock bags, plastic wrap, and other food-related garbage. While “Go Green” has become somewhat of a marketing gimmick for some companies, green living simply refers to small things each of us can do to help the environment. Throughout the project, I will “test-drive” some green living tips and attempt to integrate them into my everyday life.

Veganomics is now in session!