And Leanne Brown Eat Well on $4/Day
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EAT WELL ON $4/DAY GOOD AND CHEAP LEANNE BROWN Salad ...............................................42 Broiled Eggplant Salad ....................................43 Kale Salad ..................................................... 44 NEW Ever-Popular Potato Salad ........................46 Introduction ....................5 NEW Spicy Panzanella......................................49 Text, recipes, and most photographs and A Note on $4/Day ...........................................6 Cold (and Spicy?) Asian Noodles .....................50 design by Leanne Brown, in fulfillment My Philosophy ................................................7 Taco Salad ......................................................52 of a final project for a master’s degree in Tips for Eating and Shopping Well ...................8 Beet and Chickpea Salad ................................53 First, I’d like to thank my husband, Food Studies at New York University. Pantry Basics .................................................12 Broccoli Apple Salad .......................................54 Dan. Without him this book would not NEW Charred Summer Salad ............................55 exist. Thank you also to my wonderful This book is distributed under a family and friends, who believed in this Creative Commons Attribution- idea before anyone else. And thank you NonCommercial ShareAlike 4.0 license. Breakfast ..............................14 to everyone who has taken the time to For more information, visit Tomato Scrambled Eggs .................................15 Snacks, Sides & tell me what Good and Cheap means to www.creativecommons.org/licenses/ Broiled Grapefruit ..........................................16 them. I heard from thousands of people by-nc-sa/4.0 Omelette ........................................................17 Small Bites .........................56 throughout the course of creating and Banana Pancakes ...........................................18 Jacket Sweet Potato ........................................57 distributing this book. The outpouring You may freely distribute this book NEW Chocolate Zucchini Muffins .....................21 Smoky and Spicy Roasted Cauliflower ............58 of love and support I’ve received is electronically. To download a free PDF Whole-Wheat Jalapeño Cheddar Scones..........22 Spicy Green Beans ..........................................59 probably enough for several lifetimes. or buy a print copy, visit NEW Peanut Butter and Jelly Granola Bars .......25 Mexican Street Corn ......................................60 To those who told me this book has www.leannebrown.com NEW Egg Sandwich with Mushroom Hash ......26 Green Chili and Cheddar Quesadillas ..............61 given them hope, inspired them, or IDEAS Oatmeal 6 Ways ....................................28 Cornmeal Crusted Veggies .............................62 otherwise brought them pleasure: Brown, Leanne IDEAS Yogurt Smash! .......................................32 Brussels Sprout Hash and Eggs.......................65 I don’t deserve so much gratitude for Good and Cheap: Eat Well on $4/Day Poutine ..........................................................66 so little, but doing work that matters is ISBN: 978-0-9938448-2-9 IDEAS Toast 8 Ways .........................................69 all I have ever wanted. IDEAS Popcorn 8 Ways .....................................74 Version 1.1, August 2014 Soup ..................................................34 Version 1.0, June 2014 Dal ................................................................35 Version 0.9, December 2013 Corn Soup .....................................................36 NEW French Onion Soup ..................................39 Handheld ..............................76 Lightly Curried Butternut Squash Soup ..........40 Cauliflower Tacos ..........................................77 Potato Leek Pizza ...........................................79 Broccoli Rabe and Mozzarella Calzones ..........80 NEW Broccoli, Egg, and Cheddar Empanadas ....83 Potato and Kale Rolls with Raita .....................84 IDEAS Leftovers ................................................87 3 Dinner .........................................88 Introduction Creamy Zucchini Fettuccine...........................89 Pasta with Eggplant and Tomato....................90 Chana Masala................................................93 Black-Eyed Peas and Collards..........................94 Eating is one of life’s greatest pleasures. In a perfect Vegetable Jambalaya ......................................97 world, healthy and delicious food would be all around NEW Filipino Chicken Adobo............................98 Drinks........................................148 us. It would be easy to choose and easy to enjoy. NEW Baked Beans 2 Ways..............................101 Agua Fresca .................................................149 NEW Half-Veggie Burgers ...............................102 IDEAS Smoothies 4 Ways ...............................150 But of course it’s not a perfect world. There are NEW Beef Stroganoff......................................105 thousands of barriers that can keep us from eating in a NEW Tofu Hot Pot..........................................106 way that nourishes our bodies and satisfies our tastes. NEW Deconstructed Cabbage Rolls .................109 Money just needn’t be one of them. Savory Summer Cobbler .............................. 110 Desserts ..................................152 Cauliflower Cheese....................................... 113 Caramelized Bananas...................................153 Kitchen skill, not budget, is the key to great food. This Vegetable Quiche, Hold the Crust.................. 114 Coconut Chocolate Cookies ..........................155 cookbook is a celebration of the many delicious meals Shrimp and Grits ......................................... 117 Peach Coffee Cake ........................................156 available to those on even the most strict of budgets. Spicy, Crunchy, Creamy Polenta................... 118 Fast Melon Sorbet ........................................158 Roast Chicken ..............................................121 NEW Avocado Milkshake ...............................159 Eating on a limited budget is not easy, and there are METHOD Roasted Vegetables.............................122 times when a tough week can turn mealtime into a Roasted Potatoes with Chilies .......................125 chore. As one woman told me, “I’m weary of the ‘what’s Spicy Broiled Tilapia with Lime....................126 for dinner?’ game.” I hope the recipes and techniques in Flavor............................................160 this book can help make those times rare and the tough Peanut Sauce................................................ 161 choices a little more bearable. Spice Oil.......................................................162 Big Batch .............................127 Salsa............................................................163 At the same time, this book is not a meal plan—those Spicy Pulled Pork .........................................129 Raita............................................................164 are much too individual to share on a wide scale. NEW Deviled Eggs 6 Ways .............................130 Tzatziki .......................................................165 Every person and every family has specific needs and Perogies .......................................................132 IDEAS Spices and Aromatics ...........................166 unique tastes. We live in different regions, different NEW Dumplings 2 Ways ...............................134 neighborhoods, and with varying means. One book cannot account for all of that, but I hope it can be a spark, a general strategy, a flexible set of approachable Thanks .....................................168 and cheap recipes. The rest is up to you. Staples .......................................136 Flour Tortillas.............................................. 137 I think you’ll find (or perhaps have already found) that Roti .............................................................138 learning to cook has a powerfully positive effect. If you Pizza Dough 2 Ways....................................139 Index .............................................172 can become a more skilled, more conscious cook, you’ll NEW Fresh Pasta ............................................ 141 be able to conjure deliciousness in any kitchen, anytime. Best Tomato Sauce .......................................142 Good cooking alone can’t solve hunger in America, but NEW Chorizo and White Bean Ragu...............143 it can make life happier—and that is worth every effort. NEW Rainbow Rice 3 Ways ............................144 METHOD How to Cook Dried Beans..................145 Just as a good meal is best shared with others, so is METHOD Croutons or Breadcrumbs .................146 a good recipe. I may not be able to share a meal with you, but I’d love to offer a few ideas. What’s for dinner? Here’s my answer. 4 5 A Note on $4/Day My Philosophy I designed these recipes to fit the budgets of people living on SNAP, the The best health advice is simple: eat fruits and vegetables. Many US program that used to be called food stamps. If you’re on SNAP, you American cookbooks rely on meat as the central feature of a meal. My already know that the benefit formulas are complicated, but the rule of recipes celebrate the vegetables rather than the meat. thumb is that you end up with $4 per person, per day to spend on