Thursday, August 14, 2008

Kumama Talks Saving on Veggies

Kumama has been inundated with questions lately on how to reduce the food bill without compromising health or taste.
We all agree that food is getting too expensive. Choosing canned and frozen instead of fresh can be a money saver .Also most of us eat far too much fat and protein. So here goes.
Let’s talk today about vegetables.
Utilize your local farmers markets for fresh and in season fruits and veggies as much as possible. The prices are usually better and certainly promise to be fresher.

Corn, broccoli , green beans peppers, peas, cauliflower, asparagus, carrots , okra and spinach are all very good frozen and much less expensive. They have the advantage of keeping longer than fresh and usually have no additives.
Canned veggies are often not given the credit they deserve. Corn, beets, green beans, mushrooms, pumpkin, and of course the wide selection of tomatoes and sauces are often placed on sale. Do not forget the ethnic food isle- things like salsa, water chestnuts. Be mindful of salt content of canned veggies and choose salt free when possible. Salt can always be added - very difficult (impossible?) to remove. If purchasing canned vegetables with salt they can be drained and rinsed to reduce the salt content.

Use the fresh vegetables where you want them to “star” and the canned in a more “supporting role”
The following recipe is that of my sister MaryBelle. It utilizes canned veggies and a few fresh.
It is a tasty ,economical and high fiber salad The sugar may be replaced with *Splenda- use the kind that comes in a box and is pours like sugar- not the kind that comes in small yellow packages .

MaryBelle’s Salad

1 cup sugar (*Splenda)
½ cup cider vinegar
½ cup canola oil
Salt and pepper to taste

1- 15 ounce can French style green beans –drained
1- 15 ounce can white corn, drained
1- 15 ounce can peas (small peas if you can find them) drained
1- 15 ounce can bean sprouts drained and rinsed
1 small jar pimentos –drained and chopped (may use ½ cup diced fresh green or red bell peppers)
1 cup celery diced
1 medium onion finely diced
Mix sugar, vinegar and oil in sauce pan and bring to a boil. Allow to cool. Add salt and pepper if desired Drain and mix all vegetables together. Pour liquid over veggies. Refrigerate in sealed container such as Lock & Lock or Tupperware. Best if made day before serving.

No comments: