I had a look at this thread as is quick to look in this blog than find the recipe on my computer. I found some beans and chickpeas in my freezer and wish to use some of them up this coming month. Along with other meats in freezer I try to use some of these in my menu planning.

CHICKPEA CURRY
Chickpea and Spinach Recipes
Pumpkin & Lentil Stew
Thai Creamy Chicken Satay
Broad Beans Provencale
Sri Lankan Vegetable Curry
[under Recipes on the first page]

I am trying to use up some of the items that I have in my pantry that I have bought over the years.
Sago and tapioca are some of these items that I have to use up they are way past their use by dates by a number of years.

Its use it or bin it exercise. I am not putting on weight when eating this recipe so that is why I still have them in the pantry as other recipes I used cause a weight gain in the past.

Lemon Sago
Serves 4
2oz sago
1 1/2 cups water
Soak for 2 hours
Add pinch salt and boil.
Add the rind of half lemon and juice of whole lemon
Then add 1 tablespoon golden syrup and 1 tablespoon brown sugar (white sugar will do if you have no brown sugar).
Dissolve and mix this in the boiling sago mixture and pour mixture into basin to set.
I eat this cold when set with poached whole pears or stewed apples.

Do you have items in your pantry or kitchen cupboard that needs to use up?

Four days of no spending here.

I have been living off my Greek food for most of the week but I couldn't eat the Easter bread fast enough so I had to bin it. Most of it I froze as I was given more spinach pie I now will have lunch for a few weeks. I have been putting on my new relish them.

I made tomato relish this week and will give away some of that as it's too much for me to eat within the time frame, as I can't eat a lot of it. 3 tablespoons of one lot had me going for ECG. As I took a turn going to the doctor's app. for annual check-up. Looking back it was the tomato relish as my blood pressure and ECG were ok! I had a feast on the tomato relish for 3 days and one has all the things I was food indolence (allergies) years ago. Tomatoes, onions, capsicum, and chilli since I haven't had any for the rest of the week I am ok. No weakness in limbs, chest pains, muscles pains, tiredness, back in pain and neck. I only had tomato sauce last night ok today.

So I will go back to my 5 day rotation of these foods again, see if I am off colour again next time, I eat it.

Here is the recipe.
Tomato Relish with Chilli
1lb ripe skinned tomatoes and chopped
1lb onions - finely chopped
1/2 red Capsicum - deseed and diced
1 long red chilli - deseed and diced or 1 tsp chilli powder or to taste
1 cup sugar
1 cup vinegar - malt vinegar used
2 tsp salt
4 tsp yellow mustard seeds or mustard powder
4 tsp curry powder
6 heaped tsp of tomato paste (optional)*
4 tsp Cornflour (for thickening) and little vinegar or plain flour and little water
Method
Chop tomatoes, onions capsicum and chilli.
Put all ingredients in saucepan and boil for 30 minutes or until texture looks right and you can smell the spices.

*Add tomato paste when you can smell the spices and cook for few minute longer then add cornflour.
Thicken with 4 teaspoons cornflour blended with a little vinegar.
Into a Sterilise Bottles and keep airtight.
3-4 small jars

'Favourite Recipes' Old Charity Cookbook circa - pre 1982- AUS Pre-metric recipe

As we are 4 teaspoons to 1 tablespoon here, I will make the whole recipe into teaspoons. In cups use 8oz cup (227.28ml) - Our cups now are 250ml.

Enjoy your dinner out on last week. I have always average out on spending money over the year so long as I have some money left at the end of that week or pay period. I also keep a float so that I have some money for these kinds of nights out. I have to budget in Christmas dinner this year at Five Star Hotel as my DIL family likes to dine out $189 for one meal. You only live once.
I would not go if it was every year that they did this. I know they can't afford it!

Here is that salad recipe that mention a few posts ago.

Traditional Greek Salad
(Tomato and Feta Salad)

Serves 6
Prep time 15 minutes

INGREDIENTS
2 Lebanese cucumbers
2 Roma tomatoes, roughly chopped
1 red onion, thinly sliced
100g roughly diced Bulgarian style feta or firm feta
1/2 cup pitted Katamata olives
1/4 cup olive oil
2 tbsp lemon juice and/or Balsamic vinegar (50%-50%)

METHOD
Halve each cucumber lengthways and then slice thickly.
Place in a large bowl with remaining ingredients and toss well to combine.
Season to taste
Serve with Chicken Souvlakia or Keftethes (Greek Rissoles)

This one is about the size I would make a cake and not too much in the way of ingredients.

Spicy Carrot Cake

2/3 cup finely grated carrots, lightly packed (about 1 medium-sized carrot)
1/3 cup finely chopped walnuts
125g butter (4oz) butter or margarine
1tsp grated lemon rind
3/4 cup sugar
2 eggs
1 tbsp milk
1 cup plain flour
1/2 tsp bicarbonate of soda
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt

METHOD
Beat butter and lemon rind until creamy add sugar, then eggs one at a time; beat until light and fluffy.
Stir in milk carrots and walnuts.
Stir in sifted dry ingredients, mix well. Spread mixture into well-greased 11inx 7in tin.
Bake in moderate oven for 30 minutes.

Beef and Pineapple Casserole

2.2lbs (1000g) blade steak or beef -cubed
Seasoned flour -see below *
2 tbsp oil
2 sticks celery- sliced
2 onions -chopped
1/2 green pepper- sliced
1 cup beef stock
1/3 cup vinegar
440g can tomatoes
450g can pineapple pieces
1/2 cup sultanas
1 tbsp brown sugar
*Seasoned flour
Mix together in plastic bag -2 tbsp flour, 1 tsp ground ginger 1/2 tsp paprika, 1 tsp salt and a good grind of black pepper

METHOD
Drain pineapple and reserve 1/2 cup liquid and soak sultanas in this until required.
Cut meat in cubes if you haven't bought them cubed. Then toss in seasoned flour.
Heat oil in heavy frypan and brown meat all over then remove and place in casserole dish.
Add celery and onions to pan and cook for a minute or two to soften Stir in beef stock, vinegar, undrained tomatoes, sugar and mix well.
Pour over meat, cover and cook at 300F for 1- 1/2 hours.
Add carrots, pepper and pineapple and sultanas in liquid adjust seasoning and cook for a further 30 minutes.

I spent time in the city today paying bills and keeping appointments that I made last month. Not much going on here at the moment so will posted some more recipes. Most of the week was a no send one!

As I am still typing up some recipes from my friend's booklets so I will post a few over the next weeks, I trying to find some interesting ones.

Tuna and Herb Pie
8 slices wholemeal bread- crust removed
1/4 cup milk
1 tbsp lemon juice
2 shallots or 2 small onions - finely chopped
1x425g can tuna- drained and flaked
4 eggs
1/4 cup natural yogurt
1/2 cup tasty cheese- grated
1 tbsp fresh dill - chopped
Freshly ground black pepper
METHOD
Line base of a lightly greased baking tray (about 13in x 9in x 2in) with bread.
Whisk together eggs, milk, yogurt, lemon juice and pepper.
Spread tuna over bread, sprinkle with cheese and dill, and carefully pour over mixture over tuna.
Bake in moderate oven 25- 30 minutes or until set.

What's interest about this one is using up stale bread.

I haven't not been near the shops for over 5 days now! I will need to go tomorrow thorough with my friend but I am hoping not to spend at all.

I had some free pizza given to me today as my friend decided to have pizza for lunch. When she does this she buys 3 of them, one to share with me for lunch, one for her freezer and one for my freezer too! I put this pizza into Gladwrap with 2 pieces at time then freeze I do get 4 lunches out of this.

I think she is lonely and tries not to cook in hot weather as it was 35C today here and no rain.
I do other things for her so it's her way of paying me back I think.

Here is another Vegetarian recipe that I found.

Sri Lankan Vegetable Curry

Mix together in large saucepan
1 cup coconut cream
3 cups vegetable stock
10 curry leaves
1 -2 stalks lemongrass
1 cinnamon stick
Boil up for a few minutes then simmer and add -
1 tbsp curry powder
1/4 tbsp turmeric
Simmer and stir for approx. 10 minutes.
Chop up bigger chunks
1-2 carrots
6-8 small chat potatoes
Add cook 15 minutes then add-
2 chopped zucchinis
Cook another minute.
Then add in
1/2 cup frozen peas
1/2 cup cashew nuts
2-3 tbsp coriander
lime juice to taste.
Cook further 2 minutes.
Serve with boiled rice.

Well I have now type up 48 old vegetarian recipes.
From three different booklets and have another three booklets to go on non-vegetarian recipes that I would like to keep. I may have some of these kinds of recipes elsewhere in boxes and folders on computer. But some are old and just a bit different too!

Here are a few vegetarian ones that I have found.

Soy Luncheon Meat
1 medium onion chopped or sliced
1 tbsp oil
2 tbsp peanut butter
1/2 cup water
1 tsp salt
1-1/3 cups soy flour
2 tbsp cornflour
1/2 cup tomato juice
1 tsp sugar
Note: all level spoons
METHOD
Lightly brown onion in oil.
Blend peanut butter in water.
Combine all ingredients till smooth.
Pour greased basin with a cover and steam 1 hour in pot of boiling water.
Can be turn out when cold.
Serve hot or cold. Serve in slices with tomato sauce.
* Family Favourite

Meatless Sausages
1 cup mashed potato
1 cup breadcrumbs
1 large onion -cut fine
1 cup grated cheese
1 egg
1 tsp soy sauce
1 tsp marmite
1 tsp gravy quick
Salt
Extra: breadcrumbs
METHOD
Mix together.
Form into sausages and roll in breadcrumbs.
Fry until golden brown in very hot oil.
* Family Favourite

Vegetarian Italian Meat Balls
Mix together:
1 medium onion finely chopped
1 garlic clove minced
4 slices wholemeal toasted -crumbs
2/3 cup grated cheese
1/4 cup rolled oats
1/2 cup finely chopped nuts
2 tbsp cream
Salt to taste
3 eggs beaten
METHOD
Form into small flattened balls.
Saute slowly.
Put into baking dish and add 1 can tomato soup.
Place in oven and bake at 300F (165C) for 20 minutes.
*Family Favourite

Walnut Cutlets
1 cup rolled oats
2 tsp peanut butter
1/4 cup celery finely
2 tbsp walnuts chopped
1/2 tsp mixed herbs
1 tbsp tomato sauce
1/3 cup grated onion
1 egg
1/3 cup milk
1/2 tsp salt
1/4 cup parsley
2 tbsp hot water
1 tin tomato soup
METHOD
Mix peanut butter with hot water.
Add all ingredients except tomato soup and mix.
Allow to stand for 1/2 to 1 hour (the longer the better)
Form into patties and shallow fry.
Place patties into casserole dish.
Dilute tomato soup with equal volume of water and pour over patties.
Bake in oven for 1/2 hour at 180C. Soup will be absorbed during cooking.
*Family Favourite

Spilt Pea Roast
1/2 lb. (250g) split peas
2 cups boiling water
1 tsp salt
1/2 cup liquid from peas
2 tbsp butter- melted
2 eggs - beaten
1 cup oven- dried crumbs made from stale bread
1/2 tsp herbs
1/2 cup finely chopped onion
1-1/2 tsp salt
Extra butter
METHOD
Drop peas in boiling water; cook gently 40 minutes until soft. Drain well, reserving liquid.
Mash peas with spoon and add 1/2 cup liquid butter and crumbs, beaten eggs.
Combine all. Stand 30 minutes.
Spread 1 -1/4 inch deep in shallow dish and dot with some extra butter.
Bake in moderate oven 400F (227C) for 1 hour till firm and lightly brown.
Serve hot with mint sauce.
*Meatless Mealtime

Spilt Pea Roast is most likely comes from a Vegetarian WW2 era as there were very little split peas recipes to be found at that time that were published but you could get 8lbs on points system then and not all would use just for Spilt Pea Soup. Eggs would have been dried ones and onions would mostly were leeks if it was used in UK. Little else has changed.

Do you notice that most of these titles have a meat sounding names?

Soy Luncheon Meat, Meatless Sausages, Walnut Cutlets, Vegetarian Italian Meat Balls and Spilt Pea Roast

So with these recipes I could make a Luncheon Meat, some Sausages, Italian Meat Balls, Cutlets and Roast.

Of late I have had trying to live off my pantry and freezer, so I have been looking into recipes that I can use with what I have not what need, in other words substitution of ingredients if it's not right.
Using less instead of more ingredients and making portions go just one more serve. So I can cook a meal that will serves 2 then I make it serve 3 by adding something else on the side.

A friend has lent me some of her vegetarian recipe booklets that I have found a lot of recipes that were used in the past, before TVP, Nutolenes, nutmeats, gluten steaks, and rissolnut which I can't find any of but have do recipes for it, so I have left all these off my to saving list. I do have cookbooks for these ingredients but for rissolnut which is the trade name only now!

There are recipes for Nutolene, nutmeats, gluten steaks and you can buy these ones in cans under trade names here too!

Here is an unusual recipe from one of these booklets.

Potato Coconut Casserole
Heat 1/2 cup coconut in 1 cup milk. Slice potato and onion in rounds and place in baking dish in layers adding salt. Pour coconut and milk over and add enough extra milk to come up to top layer of potato. Turn over top layer of potato to put coconut underneath to prevent burning. Bake until nicely brown in a moderate oven.
From Meatless Mealtimes

Other day I was looking in the bin of old magazines and found this copy for 50c. Looking at it had no date on it. It's rare copy of this magazine it was the very first edition 1972.


Earth Garden first edition

I did buy lots of Earth Garden magazines about 54 of them @ 20c each I just love this kind of book and have been buying ones like it for years some of these date back to 1973 a bit like 'he Mother Earth' at the local School Fete this year.
I wrote about this

here

Here the only recipe in this edition



Irene's Vegetables Chow Mien

1 pkt long life noodles or any thin egg noodles
1/2 of Chinese cabbage
1/4 lb (125g) mushrooms
One onion
1/2 bunch spring onions
1/4 lb (125g) peas
Bean sprout
2-3 carrots
vegetable oil
salt

Sauce
1 cup water
2 tbsp soy sauce (Kikkoman preferably)
1 tbsp cornflour
1/2 tsp sugar
Black pepper
(Mix the sauce ingredients and leave standing until need.) *

Boil noodles, strain and drain. This is best done an hour or so before the meal is to be cooked.
Chop up all the vegetables.
In some vegetable oil fry the noodles until golden and crisp. It's easier to do in small portions at a time until all noodles are cooked.
Put a little oil, water or soy sauce in a pot, and then add the vegetables then sprinkling of salt.
Cook fairly high heat for about a minute without lid and three to four minutes with the lid on.
The vegetables are then cooked, but retain a fresh crispness and green keep more of vitamins than usual.

Add the sauce, which is best mixed and left standing before cooking begins. *
Braise the mixture for one minute, then add the fried noodles on top and braise for another minutes or two. Gently stir the whole mixture and serve.
This should be sufficient for six
For a change eat the vegetable sauce with some add little bean mixture then serve over boiled or steamed rice.
You can use the vegetable sauce mixture with some boiled or steamed rice or add little black bean mixture to the sauce.

Meat eaters Variation
If you want to add meat:-
Into a bowl put diced beef (skirt steak will do) bacon, ham or pork with 1 tablespoon of water.
Fry a little garlic in a small amount of oil, add the meat mix and braise for 10 to 15 minutes.
Add this to the vegetables mix at the same time you add the sauce.

First edition, page 39

Earth Garden
Earth Garden Index

I have done a lot of thinking about how I shop over the past few days, along with a lot of reading and writing and viewing different downloads and links. This task has given me some food for thought and I hope it's given you some ideas on shopping over the number of areas I have covered.

One area I didn't cover is eating and drinking way from home so try limiting the amount of food and drinks you have away from home. This area is the biggest waster of your food budget and I didn't even touch on it. Try writing down every cent you spend for a month and see how much you are spending here. You may find the money for that overseas holiday you only dreamed about.

One of the major points we all need to do at this point in time. Is to review what we have in own homes and use this before go out and buy more stuff.

Some of the other points to think about are:
- Check what we have bought and use it!
- Make a menu using what in the house first then what on special that week.
- Make a price book so you know what the cheapest price is.
- Don't be loyal to just one supermarket
- Learn to cook if you can't!

Links

While researching for this series I came across a number of interesting links some are for small families or singles and other ones can be used by everyone. I don't know how much anyone of you reading this series has explored your government resources in the way I have done here. There a number of free downloads or online reading that I can open on this side of the Pacific Ocean. I have included some I found from Australian websites also!

Some are from US government websites and others are from umaine extension and Mayo Clinic. If you can explore these websites a lot more as there are plenty more to out there to be found. I could give you the links to a lot of downloads but exploring them yourselves will make it more interesting.

The ones that I have given you here that are marked PDF will need a reader to open them.

Mayo Clinic
explore this link for interesting articles

Thrifty Meals for Small Families
At the bottom of this one you will find links to the other parts of this series 5 parts in all.
If you search for Thrifty Meals for Small Families, you will come up with other downloads versions.
Keep the Beat Healthy Heart Recipes PDF


healthier you links to recipes

School meals

U.S. Department of Health & Human Services There are two PDF files on this link that one 130 pages & the other one 160 pages PDF.

Vegetarian Learn about different types of vegetarianism, nutrients of concern, how to plan a healthy diet, and find recipes.

Nutrition index Shopping, Cooking & Meal Planning

Australian Links

Recipes & shopping - What's there to eat? PDF

The Australian Guide to Healthy Eating PDF

Victorian Better Health

Victorian Better Health - Recipes Here

The last of Shopping for one series

This is the sixth in this series

I am lucky enough to have an oversupply of beauty products. I was selling Avon a six years ago so I have a lot of leftovers that are now out of date that I am using up myself. I now only buying one item that I have finish my supply of and still using most other items more slowly as no longer wear make up that much these days. That's what you get when you are your own best customer.

As for hair care, I buy

hair dye and shampoos and conditioners, as I stockpile these when I find a good buys on them I have enough of these items for the next few years too!

So would suggest look at your discount stores for these items whether it a discount chemist or discount store always check size & price for the best price. At times Avon can beat both when they have some of their deals in their catalogue at times. Toothpaste, shower gels, soaps etc. you need to know your prices on these then buy when you find a good deal. I multiple buy if I find it at the best price I had found so far.

So my strategy here is to buy when I found at good price and buy enough to last 3 months or longer.
At a pinch you could use some homemade beauty products but will leave search for those on Google
Try using -- good homemade beauty recipes

Paper goods in the way Hand towels & toilet paper I only buy only on special or TP at 50c per roll or less. I only buy one brand in toilet paper which now here which sold at 50c per roll in 20 or 24 packs.

As for laundry and kitchen cleaning items, I have a bit of stockpile I need to use up first.
I buy dish detergent at the chemist when they have it marked down. As for laundry detergent I use 50% of homemade one and using up some bought packs that were bought on special. Again do a price check before you buy these lines buy at the price and size.

Here some links
The Benefits of Organic and Natural Cleansers

Homemade Household Cleansers

Alternative Cleaners and Recipes

vinegar and baking soda cleaning recipes

Seeing that I have not posted my bean patties recipe
I thought I better do so here.

I found this recipe in an old cookbook that had lost it cover. At the time I was looking for a bean recipes to use up 3kg beans, I and my friend was growing at the time. I still have some of these beans left. You can use any kind of bean for this recipe.

Cooked Minced Beans Mixture
Any kind of beans can be used for these dishes. If dried beans are use they must be well washed, then soaked in water overnight, and cooked until tender but not mushy. Mince the cooked beans or rub them through a coarse sieve, using the back of a wooden spoon. (I use a potato masher)

Make a mixture of 2 cups of beans and 1 cup of the following (or a mixture of them): Breadcrumbs, wheatgerm, mashed potato, or cooked cereal. Up to 1/2 cup of cheese or chopped nut may be added, but these are optional. (That's for every 2 cups of minced beans add 1 cup of bulk mixture. Up to about 3 teaspoons of flavorings.)

In the following recipes any of these foods and /or flavorings can be added: Soy sauce, grated garlic, mixed herbs, chopped celery, Worcestershire sauce, Chilli sauce, 2 part curry powder + 1 part turmeric, finely chopped capsicums (red or green), paprika, mustard, chutney, sage, thyme, rosemary, lemon juice, cider vinegar, tomatoes, eggs, milk or whatever you like. Make to your taste. Note:- I divide mixture in two and do two flavors normally curry & herbs ones.


3 dishes of beans

Closer look at Mashed beans texture

Mixing in the mashed potatoes

Using Cooked Minced Beans Mixture

Bean Croquettes
Shape the cooked minced beans mixture into sausage shapes about 20mm (3/4 inch) thick and 90mm (3 1/2 inches) long. Cover with beaten egg and roll in breadcrumbs or wheatgerm. Shallow fry in hot oil or in Teflon pan until golden brown. Two per serving.

Bean Rissoles/Patties
Shape the cooked minced beans mixture into patties cakes shapes about 20mm (3/4 inch) thick and 60mm (2 1/2 inches) round. Cover with beaten egg and roll in breadcrumbs or wheatgerm. Shallow fry in hot oil or in Teflon pan until golden brown. Two per serving.

Bean Cutlets
Shape the cooked minced beans mixture into cutlets using a piece of macaroni inserted into the end to resemble a bone. Cover with beaten egg and roll in breadcrumbs, or wheatgerm. Shallow fry in hot oil or in Teflon pan until golden brown. Serve with tomato wedges and green peas or beans. Serving size: 2 bean cutlets (80mm x 50mm each)

Mashed Beans

Bean Loaf
2 cups cooked & mashed beans
1/2 cup milk
6 tsp. Soya flour
2/3 cup breadcrumbs
1/3 cup wheatgerm
1 cup chopped celery
1 egg, well beaten
salt

Mix the milk into the Soya flour and stir until smooth. Add the other ingredients and shape into a loaf. Bake in greased baking dish in moderate oven (375 F) 190 C for 35 minutes.

Baked Bean Casserole
1 cup cooked & mashed beans
1 cup grated carrots
1 cup grated onion
1 cup chopped celery
salt
tomatoes slices
grated cheese
wheatgerm or breadcrumbs

Place vegetables in layers in greased casserole, season and top with the sliced tomatoes, grated cheese and sprinkling of wheatgerm or breadcrumbs. Bake in a moderate oven (375 F) 190 C until the wheatgerm or breadcrumbs browns - usually 20 to 25 minutes.

From Old Vegetarian Booklet

Curried Bean Rissoles using the above method

4 cups cooked beans unfrozen
2 large potatoes cooked & mashed but still hot.
2 tsp curried powder
1 tsp turmeric
Few pieces finely chopped capsicums (red or green)
Add Breadcrumbs as dried filler if mixture is too moist.

Blend and mix well.

Shape the cooked minced beans mixture into patties cakes shapes about 20mm (3/4 inch) thick and 60mm (2 1/2 inches) round.
Cover with beaten egg and roll in breadcrumbs or wheatgerm.
Shallow fry in hot oil or in Teflon pan until golden brown.
Two rissoles per serving.
About 16 rissoles/patties


Curried bean mixture


Plates of bean patties ready for the freezing

Freezing Instuctions
Mold rissoles or Croquettes as above and put on to plastic plates about 8 to a plate with glad wrap over them to keep freezer clean. Freeze for about 2 hours or more until solid remove from plates and wrap in serving size amounts and label. Cook from frozen this whole shapes better.

Note:-
**You could divide the mixture up before adding flavoring ingredients so that they are not all the same. I have done this on occasions.
**I usually soak and cook 4 - 6 cups of dried beans at one time in large pasta cooking pot with a drainer, cool and then put 2 cups cooked beans per bag then put into freezer. Defrost and use as above when required.
**Now if the beans are old and the skins are the tuff then remove the outer coating of the cooked beans. The beans in the picture were grown in 2006 and dried in my garden I got around 3kg worth. They were a heritage bean. I still have a few left of them.

The Bold and Beautiful Book of Bean Recipes PDF

there are recipes on here including some bean ones

This is the fourth in this series


These beans have been soaked & cooked both are the same bean, one has had the outer coating removed.


The end result - Bean Patties

It's was once said that beans were a poor man's food. I do know that beans & lentil are one food when bought dried do multiple and you get more for your dollars and the same with rice. So to save money or make food budget go further just make yourself learn to like beans. You can do a frugal foodie trip around the world without leaving home to do it. I often will pick a country that use beans in they diet and then try they foods for a week or two!

I buy no more than 1 kg (2lbs) at a time of different varieties. I do keep dried beans in glass jars so they are well sealed. Soaking and cooking about 1/2kg at a time. I do precook my beans and bag them into 2 cups portions then freeze until needed. Defrost before use.

This is an interesting website to read and each newsletter has recipes that are low GI in them do look at archives for past newsletters.

How much protein you can get from plant foods

Hardy lentils ' poor man's meat' worth their weight in gold

As I have done a lot of posting on beans and lentils before I will just post the links this time.

Just try Recipes on the side bar. It's about 3 pages long or go to post that interest you! Then have a look in My Pages section for more beans recipes.

This is the lentil series that was posted a few months ago!
Lentils - part one
Lentils Recipes - part two
More Lentils Recipes - part three
Saving Advice Lentils Recipes - part four
Red Lentils and Barley Soup - low GI

Here the links to my beans & rice posts from last year.
More links on Beans and Rice Recipes
Complete Protein Myth
More on Beans and Rice Challenge Bean & Rice Recipes Links

Other bean posts over the years.
Broad Beans Provencale
My Mezze or Meze Platter (Hummus bi Tahina)
CHICKPEA CURRY Chickpea and Spinach Recipes
MINESTRONE
MIXED BEAN SALAD
Italian Bean and Tuna Salad

This is the third in this series

I went to the greengrocer last week as they had some specials that would have liked but I was a day early for them. So I was able to buy specials that I would have bought had I went last week. They do have a pensioner discount 10% off Fruit & Vegetables on certain days of the week but not on grocery lines.

Buying what was cheap and in season is my goal. This greengrocer sells fruit in buckets for a much cheaper price than buying by the kilo. If it will last then I will buy it this way. Tangelos are a fruit I have never eaten before; I think it's a cross between mandarin and orange. 2.5kg @99c, Pink Lady Apples 2.2 kg @.99c, broccoli 1kg .99c, punnet of strawberries 500g @$1.99, 1/2 drumhead cabbage $1.49 and on marked down table I got 4 green pepper s 99c, tray of Turnips & Swede $1.49, tray of celery sticks 69c. I bought the other day also 1kg avocados (8)@$1.99 and 1.5kg Mandarin $2.49 plus 2 kg Roma tomatoes @99c kg.

I also gave my friend some of this as she does give me some things too! 1kg Roma tomatoes, 4 avocadoes, 6 tangelos, 4 pink lady apples and head of broccoli. I would never eat this much on my own and I still have 3 kg of navel oranges that I bought 2 weeks ago.

While in the city this week I went to the Farmer's market which is held each Wednesday in front of the casino. I manage to buy 4 cobs of corn $2.00, 2 bags of zucchini $2.00 one which gave to my friend, 1kg of carrot $2.00 along with 3 herbs pot plants for $5.00. All were a lot cheaper than I have seen elsewhere. When I see cobs of corn for around 50c or less then I will keep buying them until they go higher in price.

As for a pumpkin I still have one I bought last time I did large shop. Once I cut it I will need to use it up or make mashed pumpkin puree and freeze it.

Now that my fridge is full and I need to use most of supplies before I will buy anymore so you can see I will be making some vegetable soups in the near future.

I do eat 3-4 pieces of fruit and 4 kinds of vegetable per day. I do like variety in my diet but without a lot of sauces which many people like. I don't use any sauce with fresh cream it at all so my sauces all end up being tomato base ones which in the end all taste the same.


Vegetables & Fruit: Buy in season only. If not buy canned tomatoes and baby corn or frozen vegetables. Check the country of origin on the packs so to buy where you can locally.

Remember Size and the way you buy things does counts.

Rice and Vegetables in a Pot
Serves Four.

2 cups raw rice
8 cups water or stock
3 cups mixed vegetables, diced - see note
Little salt to taste

Put water and all other ingredients into a large stockpot or saucepan.
Bring to the boil.
Cover and simmer on low heat very gently for one hour or until all vegetables are tender.
Do keep a watch on the water and add more if required.

Note: Mixed vegetables, depending on what is in season and the cheapest at the time. Carrots, yellow sweet potato, pumpkin, celery, peas or green beans. You could use best generic 'Mixed Vegetables' from freezer section (that is already diced), this is what I use when vegetables are expensive along with one or two cups of the above.

Do have a glass of milk or fruit juice with this, along with a piece of fruit to add more nutritional value.

Use brown rice, as it's a little healthier than white rice, which is just filler, and gives you very little nutritional value.

Use one cup of rice to two cups of water or stock. From each cup of raw rice you get about three cups cooked rice, enough for 2 - 4 servings depending on the other items that you are serving. Portion serving is 1/2 cup cooked rice.

Pumpkin & Lentil Stew

Home-made Vegetable Soup

For extra reading that I have found

Three PDF downloads on shopping for one.

http://www.uow.edu.au/content/groups/public/@web/@health/documents/doc/uow082463.pdf
http://msucares.com/pubs/infosheets/is1423.pdf
http://ohioline.osu.edu/ss-fact/pdf/0160.pdf

Sorry here the links

Factors influencing food shopping practices the Baby bloomer...
Shopping for one or two
Grocery shopping for one

This is the second in this series

Can's of Tuna - You can buy small cans 95g, 185g or large 420g tins only buy when on special or at the lowest price you can get. Most tuna now is canned in Thailand in our area. So buy the size that suits your needs.

I use sardines in tomatoes sauce 1/2 can for me & 1/2 can for the cats. I tried to keep it for myself but that is not going to happen. As for smoked salmon that I do not let them even taste it as one will take the food off my plate if she gets the chance.

Same with canned salmon I have be very careful how I make my meals or very quick about putting it away. As for frozen fresh fish and seafood I use these too! Mainly grilled or poached again the cats get one piece between them I get the other. I don't buy fish that much so it's a treat for all of us. Frozen crumbed fish I get to eat as I will not give them any of it. Same with marinara mix I buy when on special then bag it into single serving lots and freeze. If there is a lot of normal fish pieces in it the cats may get a treat if not then I get the lot. Shopping for one can have its perks by having more expensive threats but in small quantity.

Is Canned Tuna Frugal?


MARINARA PASTA
1 quantity Basic tomato sauce
1/2 cup dry red wine (optional)
650g marinara mix (see note)
1/4 cup finely chopped fresh flat-leaf parsley leaves
Cooked spaghetti pasta, to serve
Make Basic tomato sauce
Simmer for 1 to 2 minutes or until liquid has reduced by half then adding wine
Add marinara mixture for the last 5 minutes of cooking time.
Serve with spaghetti.
Top with parsley.
Serves 4 -6
Notes
Marinara mixes are available from your local fishmonger, seafood retailers and some supermarkets. Marinara mix here is small pieces of white fish, fresh salmon, mussels, green prawns & calamari mix together. All in bit size pieces. Whatever is the cheapest normally white fish & calamari has the most portions in this mixture at times you will get no salmon at all.

MARINARA PASTA cheat's version

Cooking this for one person this is how I cook it.

Put your pasta to boil. When cooked drain and save small amount of pasta water to pour over pasta. This takes about 10 minutes to cook

In the mean time, I find it's better to cook the marinara mix in a frypan with drop of oil by starting with the thickest piece of seafood then work your way through mixture until get to calamari cook this for a few seconds, heat your pre made basic tomato sauce I do this in a microwave add the marinara stir through and serve over cooked pasta. Garnish with chopped parsley.

Basic Tomato Sauce

This is the first in this series

A little while ago someone ask in comments here.

" I am really struggling to keep my grocery spending down, I always allow $70.00 a fortnight, but I am finding it's not enough, I don't eat Meat, I only buy Chicken Drumstick's, can's of Tuna, lot's of Bean's, and veg, but it is very difficult, I would love some idea's from you, how I can stretch it, also Cat Food is very expensive here! I live off of a very tight Budget as it is, but find I am dipping into my saving's more and more, just to live, very depressing, thank you for sharing with us."

So over next few posts I will try to answer some of these areas.

In the past week I have bought more meat for the freezer.
1/2 kg (1lb) Short cut bacon packed into single serve with layer of freezer bag between each layer of bacon slices. 2-3 slices is enough for one serve.
4 kabanas, which I have sliced up and pack into 50g (2oz) packets.
Gypsy Ham 100g which is already sliced will eating over the week.

2 trays 4 x chicken drumsticks (see notes below)

3.6kg (8lb) 8 breast chicken with skin on. (@$6.99kg skin on and @$10.99 skin off this was a better buy even through I had do an extra 20 minutes work than I normally do when buying skin off breast chicken. I got the tenderloins which is most times missing). I bagged them up into 4 x diced chicken 250g each, 4 x 300g sliced chicken for poaching or frying. 2 x250g tenderloin chicken 3 pieces each

Chicken Drumsticks & Wings - I buy organic ones that marked down to almost half price when I can and come home and freeze them immediately. Thaw to use as needed. I buy normally 4 drumsticks packs and portion size is two per serve. So when I cook these I cook for 2 servings.
Rule of thumb
- Large drumsticks serve one & small drumsticks serve 2 per person
- Chicken wings 4-6 per person

Eating it later in the week again.

Breast or Thighs of Chicken - I do try to buy breast of chicken when on special for the same price as thighs and diced it up before freezing with no more than two breasts per pack. I will get four servings out of these packs and they can be refrozen to use later in the same month.

Some recipes that I found

Asian Style Chicken Drumsticks

Lemon and Thyme Marinated Chicken Drumsticks

Portuguese Style Chicken Drumsticks

Cheat's Apricot Chicken with Rice and Veggies

Spicy Yoghurt Marinated Chicken Drumsticks


On this site also there is an ebook p240 that you can download that has some very good information and recipes, these recipes above is in the ebook but written differently. P166


Thai Creamy Chicken Satay

Tomato Vegetable Sauce

2 cups (mixed vegetables, or beans, corn kernels, sweet peppers)
1 bottle of Cacciatore Sauce or any pasta sauce (2 cups)
1 can 400g diced or crushed tomatoes
Few dried herbs
Salt & pepper to taste
1/2 tsp chilli powder (optional)

Place the lot in microwave dish, defrost and then cooked for 1.55 minutes (W1100)
or 3 minutes (W700) in microwave.
Serve 4

Cooked drumsticks then cover it with Tomato Vegetables Sauce
Can be served over fish as well!

You must remember that I'm cooking for one.

Size and the way you buy things does counts.

Buy only special or store brands if you can use coupons then use them if it's the best option.

I always think that a good buy in protein is around $1.25 or under per serving.

I have been busy this past week, working on a few projects that needed to be done before Monday.

I have a lot of pears in the refrigerator so I am looking for a few ways to use them up. Here are two recipes that I found that will suitable for my diabetics too!

Streusel Topped Pears
Dessert

500g stewing or poached pears, cut in half or a can of drained pear halves
1 Tbsp Melted butter or margarine
2 Tbsp Dry bread crumbs
2 Tbsp Chopped walnuts
1/4 tsp Cinnamon -- Stir all into butter

Stew or poach pears that have been cut in half or Drain can pear halves.
In pie plate arrange pears cut side up.
Spoon 1 tsp. crumbs on each pear half.
Bake at 180C - 350F for 25 minutes or until topping is lightly browned.
Could probably top with some whipped cream sweetened with artificial sweetener maybe stevia as this what I have in the pantry.


Pear and Apricot Slices

2 fresh pears
1 cup dried apricots -- soaked
1 tablespoon apricot jam
1 tablespoon applesauce
1 egg or 2 eggwhites
1 cup wholemeal plain flour
1 teaspoon baking powder

Peel and chop pears into small pieces chop apricots mix together with the apricot jam and applesauce
Add egg mix well.
Mix together flour and baking powder, fold into fruit mixture
Spread into a non-stick (silicone sheet and/or paper-lined) 15cmx 20cm tin.
Bake at 190C /375F for about 25 minutes or until risen and golden.

Serve 1

1 tsp oil
1 clove garlic
1/2 cup onion (diced)
1 tsp curry powder
180g chickpeas, cooked
1 cup diced tomatoes
1/4 cup water
1 cup green beans
1 cup cauliflower
100g natural low fat Yoghurt
1/2 to 1 cup cooked basmati rice

1. Heat oil and onion and garlic. Add curry powder and heat until aromatic.
2. Add chickpeas, tomato and water and simmer for approximately 15 to 20 minutes.
Add green beans and cauliflower and simmer for another 5 to 10 minutes.
Add more water if necessary.
3. Serve on basmati rice with yoghurt.

Handwritten recipe author unknown.

I found this recipe in a cookbook I just bought it sounds interesting. Another way to use Chickpeas.

Two outings in the same week first off a Birthday dinner at Mexican Restaurant Montezuma's , it's not a expensive restaurant so picking the most suitable meal from the menu is the biggest challenge
Taking into account what I learnt at my diabetes class I had to pick something with beans in and with not a lot of cheese. The family always orders cheese and bean dips with corn chips for starters. You get three dips so I had a bean dip with corn chips, this turn out a big mistake as it filled me up for the dish that I order. It was the house special Montezuma's Delight as it had a white corn tostada smothered with frijoles, cheddar, heaped with diced raw vegetables salad, ranchero sauce, sour cream topped with two black olives. I had the Pollo/chicken version, it was nice and eatable but I only could eat half of it and had to ask for container so I could have the balance next day. But it wasn't as nice as the sour cream did't microwave as good. Next time I will not have the bean dip and corn chips and then I may be able to eat it all. Cost for the meal $18.00 plus 1/3 the dip and I had water to drink.

It was lunch date with my ex work friends at the casino and as they have put up the cost of the meals in restaurant that have been going to we went back to cheaper one. There they reduced the prices for members but with limited choices. Looking at the menu when you are on no mashed or chip potatoes or jasmine rice with limited cheese choices, there isn't much to choose from. The choices from memory were Beef Lasagne with mashed potatoes and mushy peas, Battered fish salad with chips, 2 Lamb & rosemary sausages with steamed vegetables & mashed potatoes, Chicken kebabs with pickled salad and jasmine rice and Smoked salmon quiche with salad. I had the Smoked salmon quiche with salad with small bowl of fruit salad and 2 cups of coffee plus water all included for $9.00 for members and $14.00 for non members . You could have had 30cm square of cake instead of the fruit salad but I had had my fair share of sweet things this weeks and I had taken along with me small Easter eggs to share with the others also. At night I had a

bowl of lentil soup with toast for evening meal.

Strategy - Try to drink water with your meals when you are dinning out and if you on a special diet try to stick to it as best you can.

I have been trying a few new recipes out using chickpeas/ garbanzo beans. The first one I made up as I went along because I forgot to download the second recipe that I wished to try.

It turned into an Indian style curry that was eatable and quite nice to eat. As for the second recipe I will give it ago soon. It's a Spanish tapas recipe that I got from a blog I was reading, they had the ingredients but not the method which I found in another recipe of the same name. I was looking for a chickpea side dish so both recipes may work.

Spicy Chickpea & Spinach - Indian style
1 x 400g can of chickpea, drained or 3/4 cups of cooked chickpeas.
6 - 8 cubes of frozen spinach or 8 -10 (250g) leaves of spinach, cooked and drained
1 teaspoon Olive oil
1 teaspoon cumin seed
1 teaspoon turmeric
3 teaspoons curry powder
1/2 - 3/4 cup chicken or vegetable stock

Heat a saucepan put in olive oil cook the cumin seed for a few seconds add the turmeric and curry powder add stock, chickpeas, spinach, stir. Bring to the boil and simmer until stock absorbed it's cooked.
Serves 3 as side dish

espinaca con garbanzos (spinach and garbanzo beans)

You can use dried chickpeas and cooked as normal. You need about 3/4 cups of cooked chickpeas.

1 x 400g can of chickpea, drained or 3/4 cups of cooked chickpeas.
8-10 (250g) leaves of spinach, cooked and drained or 8 cubes of frozen spinach
Olive oil (about 2 tablespoons)
Fresh garlic, crushed
1/8 teaspoon each of dried thyme, oregano, rosemary
1/4 teaspoon ground cumin
dried red pepper flakes to taste
1/4 teaspoon smoked paprika
some cubed white bread (to bind the sauce) about a half slice
1/2 teaspoon red wine vinegar
pinch of salt
splash of water to make the consistency right.

Wash the spinach, drain well, and tear into pieces.
Place in a microwave dish, cover and on high about 4 minutes or less. (Depending on your wattage of your microwave) or simmer 10 minutes in a pot of water on the stove. Drain and chop finely.

Heat 1 tablespoon oil in a skillet and then saute the bread and garlic until they are golden on all sides. Transfer the bread and garlic to the mortar or mini processer.
Add salt and vinegar and mash to a paste.

Add remaining oil to the skillet and heat.
Quickly saute spinach, then add the paprika, chickpeas, the bread and garlic mixture, thyme, oregano, rosemary , cumin, chilli pepper.
Cook a minute, add a little water if mixture seems too dry.
Let sit 10 minutes to blend flavours, and then serve hot or at room temperature.

Serves 3 -4

I had a quick search and found these recipes on some other links in Saving Advice that I have not posted in this series. I hope you have enjoyed some other flavours & ways to cook lentils.

Some Recipes found in other blogs & forum

Afghani Lentil Casserole

Indian Lentil Pilaf

lentil-okra stew

Pumpkin & Lentil Stew

Lentil Dal

Orange Soup

Lentil and Noodle soup

Home-made Vegetable Soup

Meat & Vegetable Broth

Red Lentils and Barley Soup - low GI

This the final post in this series on lentils.

LENTIL PATE
Makes 2 cups

1/2 cup red lentils, rinsed
2 cups water
2- 3 tablespoons tomato paste
1 tablespoon French mustard to taste
1 tablespoon lemon or lime juice
1/2 teaspoon or more chili powder to taste

Place lentils in a medium saucepan with water.
Bring to the boil, reduce heat slightly.
Simmer for 20 minutes or until tender, stirring every 5 minutes.
Drain off water and save. Add to mixture if to dry add more lemon juice.
Beat mixture thoroughly till smooth and creamy.
Add tomato paste, mustard, lemon or lime juice and chili powder.
Stir until well combined and smooth or blend.
Place in a suitable shallow dish. Chill in refrigerator.
Serve accompanied by crudit's and pita bread or as a spread.
Freezes well.
Divide into 3 portions and freeze if using as a spread. Last more than week in fridge.
Whole recipe = Cal.475

LENTIL PASTIES
Makes 8

375g short crust pastry
egg to glaze
Filling
2/3 cup red lentil
1 medium onion, chopped
1 tbsp. oil
1 tsp. curry powder
1/2 tsp. ground coriander
1 cup grated carrot
1/2 grated zucchini
2 tbsp. chopped parsley
Pepper and salt

Place lentils in a pan of water to cover, simmer 10 minutes until tender, drain and cool.
Cook onion in oil until softened, add curry powder and coriander and cook 2 minutes. Fold into lentils with remaining ingredients.
Roll pastry and cut 8 rounds about 15cm in diameter. Place a spoonful of filling in the centre of each; dampen edges and fold over. Press edges together with the tines of fork to seal. Brush with egg glazing; cut 2 small slits in 3each and place on lightly greased tray.
Bake at 190 C for about 30 minutes until golden.
Serve hot with vegetables

SPICY LENTIL PATTIES

2 cups red lentils
1 teaspoon turmeric
1 teaspoon garam masala
1 teaspoon caraway seeds
1 teaspoon chili powder or less
1 tablespoon ground rice

Carefully wash lentils and put in pot with 3 cups cold water.
Cook until mushy - use a potato masher.
Add all other ingredients and mix very well.
Let it get cold, then form into patties
Heat oil in a thick pan until fairly hot.
Add the patties and cook on each side until brown. Drain on kitchen paper.
Serve with Cucumber and yoghurt salad, tomato sliced with little onion and chopped mint with lemon juice.
If eaten hot, serve fluffy basmati rice, if cold, grainy bread or chapatis.

Final part four on lentils to come

GREEN LENTIL AND VEGETABLE SOUP
Serve 4-6

1 cup green lentils
4 cups finely chopped pumpkin
1 potato, chopped
1 onion, chopped
6 button mushrooms, chopped
2 cups corn kernels, fresh or frozen
6 cups water or stock
Pinch cayenne pepper
2 tablespoons low-salt soy sauce (optional)

Place all the ingredients except for the soy sauce in a large saucepan.
Gently simmer uncovered for about 1 hour or until the lentils are soft.
Add the soy sauce and simmer for a further 5 minutes before serving.

INDIAN LENTIL CURRY
Serve 4-6

1 tbsp. curry powder
1 tbsp. freshly grated root ginger
2 cloves garlic, crushed
1 tsp. each, chili powder, cumin and coriander
2 tbsp. Oil
250g cauliflower pieces
1 onion, chopped
1 carrot, chopped
1 small parsnip, chopped
1/2 cup apple sauce
1 cup brown lentils, soaked as directed on packet
1 x 425g can Tomatoes, low salt
2 cups water
1/2 tsp. salt
freshly ground black pepper
In a large saucepan, fry curry powder, ginger, garlic and spices with oil for 2 minutes.
Add vegetables and toss through. Add remaining ingredients and simmer until sauce has reduced to desired consistency and vegetables are tender.
Serve with steamed basmati rice, yogurt and selection of sambals eg. Fruit chutney or pickles, sliced banana, sultanas, shredded coconut.

LENTIL & RICE - ONE POT DINNER
Serves 4

1 cup lentils (green or brown)
1/2 cup rice
2 cups carrots -- sliced (see note below)
3 cups hot water
2 tsp. vegetable stock powder (blended into hot water)
1 teaspoon garlic, crushed
1 teaspoon dried basil
1 tbsp. olive oil or Canola oil

Wash and pick over lentils.
Place in large pot with rice and carrots.
Add all remaining ingredients.
Bring to a boil.
Reduce heat, cover and cook until rice is done, 20 to 30 minutes.

Note: You could add other vegetables to this recipe or a 2 cups Frozen Mixed Vegetables

More Lentils Recipes - Part three to come.

I have found a lot of information on lentils over the years. For the past 10 years I have been researching different foods then collecting as many recipes that I can on that one ingredient. Lentils was one ingredient that I covered more than once in 2000, 2005 and now in 2011 with this collection of links.

I will posts few recipes from the old collection notes in another post. When you look into some old cookbooks you usually only find about 2 or 3 recipes in about every third cookbook that you look at, so to find over a 100 recipes each time without the internet for the first year and now I can do it without typing up one recipes. I haven't tried everyone but the ones that I liked I make all the time.

What we call red lentils here are called in on one of these links Orange Lentils (Hulled & Split) and I have seen whole red lentils with brown skin here called brown lentils so it can be confusing. I buy most of my lentils in Indian grocery shops.

As for low GI /GL (Glycemic Index /Glycemic load) latest in 2011 on lentils.
Note: Grams (g) is the serving size.

Red dried, boiled - 125g - 26 GI- 5 GL- 18 carbs
Red dried, split, boiled 25 mins- 125g - 21 GI- 3 GL- 15 carbs
Green dried, boiled -125g - 30 GI- 5 GL- 17 carbs
Brown canned, 80g - 42 GI- 5 GL- 13 carbs
Green canned, 135g - 48 GI- 8 GL- 17 carbs

From 'Low GI Diet Shopper's Guide 2011'

glycemic index

So lentils are helpful in lowing glucose levels for diabetes. For me it's Learn to love Lentils.

These are all new links on lentils.
Lentils information

all about lentils

Nutrition Facts - lentils

226 lentils recipes

These two recipes look interesting.
Recipes
Cumin Pears, Carrot, Tofu & Lentil Strudel
Chickpea & Lentil Tabouhli Salad with Poached Chicken

This is the recipe that I made today; it tasted quite nice so I will make it again.

A very tasty winter soup and warming makes a meal in itself.

1 tbsp oil
1 large onion 150g, finely chopped
2 cloves garlic, crushed or 2 tsp minced garlic
1/2 tsp turmeric
2 tsp curry powder
1/2 tsp ground cumin
1 tsp minced chilli
6 cups water
1 1/2 cups (375ml) prepared chicken stock
1 cup (200g) red lentils
1/2 cup (100g) pearl barley
425g can whole tomatoes, undrained and mashed
Salt
Freshly ground black pepper
Chopped fresh parsley or coriander to serve

Heat the oil in a large saucepan.
Add the onion, cover cook gently for about 10 minutes or until beginning to brown stirring frequently.

Add the garlic, turmeric, curry powder, cumin and chilli and cook, stirring for 1 minute.
Stir the in the water, lentils, barley, tomatoes, and salt and pepper to taste.

Bring to the boil, cover and simmer about 45 minutes or until the lentils and barley is tender.

Serve sprinkled with parsley or coriander.

Serves 4- 6
Notes: I add an extra can of tomatoes in the soup as I still quite a lot of them on hand. I counted the soup scoops that I got 16 soup scoops out of it. It tasted quite nice so will make it again.

Per serve (6)
Low GI
Cal 180/kJ 760
Carb 25g
Fat 5g
Fibre 5g
The New Glucose Revolution by Prof Jennie Brand- Miller p47

Looking for recipes using ham bones without any dried beans or peas in them, I found another one.

Corn Soup with Potatoes and Smoked Ham
Serving 6 -8

1/4 cup lard or another fat
1-1/2 cups diced smoked ham steak
1 cup chopped white onion
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
2 garlic cloves, chopped
2 cups frozen corn kernels or 2 cups fresh corn kernels (cut from about 4 ears of corn)
1 285g (10oz) smoked ham hock
1 medium potato, peeled, cut into 1-inch pieces
5 cups water

Melt lard in heavy large pot over high heat.
Add ham steak, onion, both bell peppers, and garlic.
Saute until vegetables are tender, about 10 minutes.
Add corn and stir 5 minutes.
Add ham hock and potato, then 5 cups water; bring to boil.
Reduce heat to medium-low; simmer partially covered 1 hour.
Remove ham hock.
Season soup to taste with salt and pepper.

Looking for recipe using ham bones without any dried beans or peas in them, here are a few soup recipes.

POTATO SOUP

Carrots
Celery
Onions
Potatoes
Ham, cut up (can use ham bone)
1 cup milk
Flour
1 stick butter
Salt
Pepper
Parsley flakes
Oregano
Basil
Fill large pot with sliced potatoes.
Add sliced carrots, celery, onions, and cover with water.
Add 2 bay leaves.
Boil 1 hour.
Pour 1/2 water off potatoes.
Mix milk and flour, add to soup to thicken.
Add 1 stick of butter.
Add salt, pepper, parsley flakes, oregano, basil to taste.
Add cut up ham.
Also good with leftover steak or roast beef

HAM AND VEGETABLE SOUP

1 smoked ham shank or 1 meaty ham bone from a whole ham
4 c. water
1 c. onion, diced
12 (1/2 can) (1 #12 oz.) whole tomatoes
2 1/4 c. red potatoes, peeled and diced
1/2 tsp. black pepper
1 tsp. ham stock base (optional)
Salt to taste
Parsley sprig

In medium pot, add water to ham shank or bone and simmer until tender.
Remove from stove and cool until meat can be taken off the bone and diced. (Broth may be chilled so fat can be removed.) Return stock to pot.
Add onions, tomatoes, chopped ham and potatoes.
Simmer until flavors are blended and potatoes are tender.
Add pepper and ham stock and taste for salt. (saltiness of ham can vary.)
Reheat. Garnish with parsley

This is my final blog in this series as I could find many more recipes if I looked hard enough, but any full recipes that I have found in my recipes collection. I will be posting in the My Pages section on the left here. Here the link

Beans and Rice Challenge Recipes

Now it's time to make a file for myself for personal use on all these recipes, so if anytime in the future that I may need them they can be found without another full search on this topic. I hope many of you will do the same and then you will have at your finger tips many different recipes for Beans and Rice in the future. May your debts be few and you're saving great in the future. There are many more recipes on internet these are just sample of what's out there.

More links to recipes
Tortilla & Rice Soup
Bean & Shrimp Risotto
Asian Bean & Rice Rolls
Jamaican Red beans and rice
Kidney Bean and Cheesy Rice Casserole
Red beans and rice
Rice and Beans 5 Ways
Hawaiian Beans and Rice
Beans and Rice Recipes

More beans recipes on the US Dry Beans Council website