Hungarian Beef Goulash

Finally! Something new to do with Beef Chuck Roast other than the traditional Pot Roast! It's healthy, easy and cheap to if take advantage of these sales:

When you buy: Beef chuck: $3.69/lb. on sale (normally $4.89/lb.)
You get: Carrots, celery and onions for free!
Hungarian Beef Goulash
Ingredients:
2 lbs beef stew meat, (such as chuck), trimmed and cubed
2 tsp caraway seed
1 TBs sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 tsp salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 tsp Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 Tbs cornstarch mixed with 2 tablespoons water
2 Tbs chopped fresh parsley

Directions:
1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Servings: 8

Cooking Times
Preparation Time: 30 minutes
Cooking Time: 8 minutes
Total Time: 8 hours and 30 minutes

Nutrition Facts
Serving size: 1/8 of a recipe (5.2 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving
Calories 338.64
Calories From Fat (58%) 194.91
% Daily Value
Total Fat 21.63g 33%
Saturated Fat 8.88g 44%
Cholesterol 63.6mg 21%
Sodium 224.55mg 9%
Potassium 442.37mg 13%
Total Carbohydrates 17.56g 6%
Fiber 2.14g 9%
Sugar 2.34g
Protein 19.21g 38%

Recipe Type: Beef, Healthy, Light Meal, Main Course, Slow Cooker

Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Source
Source: Eating Well
Web Page: http://www.eatingwell.com/recipes/hungarian_beef_goulash.html

Recipe Cost: $13.54 ($11.14 on sale)
Serving Cost: $1.69 ($1.39 on sale)



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I am posting this menu plan along with I'm an Organizing Junkie and $5 Dinners .

A 41-Year-Old Woman...

...should NOT be on this much medication!!!

I found a doctor in my network that practices integrated medicine and made an appointment to see her. According to Dr. Leo Galland, director of the Foundation for Integrated Medicine, this approach "couples the latest scientific advances with the most profound insights of ancient healing systems, giving you the best ways to preserve health, increase longevity and speed recovery from illness." It treats the person not just the condition. I am very excited about this! Hopefully, she will help me get rid of some of those bottles!

Sugar Cookie Pumpkins

I relapsed this weekend but before I got sick again, I made these cute Sugar Cookie Pumpkins for my youngest's classroom party:

And, in order to keep on track with my new lease on life, I am making sure that there is always one dessert in the house. That way, we aren't jonesing for sweets. We have our reward for doing good at the end of the day:-) I made a few extra of these and without the embellishments, it is actually not that bad for you: One cookie is 133 calories and 6 grams of fat. Everything in moderation.

As for my health, I am still being tackled by my hormones. They are making me very sick and I have to be on them for another month until they can implement a permanent solution to my problem. So, send me all your positive energy. I am going to need all the help that I can get!


Playing along with Tackle It Tuesday with 5 Minutes for Mom .

Falafel and Yogurt Sauce

On the road to health, this recipe fits the bill for good nutrition and low cost....especially when you pair it wth sales and coupons like this one:

Yoplait Greek Yogurt is on sale at Pick N Save for 10/$10.00
- Click here to save $0.30/1
= Final Price: As low as 1/$0.40 w/doubled coupons on Wednesday

Falafel and Yogurt Sauce
Ingredients: 
1 19-ounce can chickpeas, rinsed
4 scallions, trimmed and sliced
1 egg
2 Tbs all-purpose flour
1 Tbs chopped fresh oregano
1/2 tsp ground cumin
1/4 tsp salt
2 Tbs extra-virgin olive oil
2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired
1/2 cup low-fat plain greek yogurt
1 Tbs lemon juice
1/3 cup chopped flat-leaf parsley
1/4 tsp salt
1 Clove Garlic
1/2 cup cucumber peeled, seeded and cut into 1/4-inch cubes

Directions:
1. Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.

2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

3. To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

Servings: 4

Cooking Times
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (9 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 404.21
Calories From Fat (24%) 98.1
% Daily Value
Total Fat 11.22g 17%
Saturated Fat 1.98g 10%
Cholesterol 54.71mg 18%
Sodium 883.25mg 37%
Potassium 594.71mg 17%
Total Carbohydrates 64.33g 21%
Fiber 9.87g 39%
Sugar 3.85g
Protein 15.44g 31%

Recipe Type: Bean, Healthy, Light Meal, Main Course, Quick Meals, Simple Supper, Vegetarian

Recipe Cost: $5.15 ($4.37 on sale)
Serving Cost: $1.29 ($1.09 on sale)



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I am posting this menu plan along with I'm an Organizing Junkie and $5 Dinners .

Meal Planning

Meal planning is challenging especially when you are trying to eat well and save money. The two seem to be mutually exclusive. When making the changes in my life that I knew had to occur, it kind of sent me for a loop. Where do I start? The answer is start at the beginning.

1. Template: For me, the beginning is with a template. I like to use the Shopper app:-)There are things that you are going to buy every week, every two weeks or every month depending on how often you shop. For me, it is weekly. My orginial template housed juices and deli meats and things of that sort. My new template includes tons of fruits and veggies and beans....lots and lots of beans! Fiber rocks!

2. Flyers: Now, that my template was updated, I go to my local flyers. My list is formed by keeping items on that are on sale and taking those that are not off. With my stockpile, there is very little that I need to buy that can't be replaced by something else that is on sale.

3. Coupons: Next, I match up the sales with coupons and shop on double coupon days to maximize my savings. Our double coupon day is Wednesdays so, my planning springboards off of that day of the week. The thing that frustrates me about coupon sites is that the sales that they match up with coupons are rarely for anything healthy. And lot of "extreme couponers" pay for coupons. I either get my savings in my mailbox for free that I have organized by date in a coupon binder or I find them for free on line. I like A Full Cup. The only thing I pay for is paper and ink....I never pay anything more for savings.

4. Calendar: Now that I have a starter list, I look to see what I have going on that week. I like to use Google Calendar. If I have an especially busy week, I know that I will need a lot of slow cooker meals. If it is going to be cold, we need some soothing dishes. And, if it is going to be slower, I can take my time with a dish.

5. Recipes: With all the information that I have gathered thus far, now is time to find the recipes. I like to use the Living Cookbook. I need to make sure that it incorporates everything from my new lifestyle: respectful, slow and enough food to get me through my day of heathly snacking.

Lot's of balls in the air! They are still coming together but that is my plan:-)

So Far So Good

Things are going well. I have reached some success. What is nice is that since I have started watching what I am putting in my mouth, I have realized some things:

* I called myself a food lover however, I am not a lover. I am an abuser. I eat fast. I don't respect the ingredients...I just shovel it in and in the end, I want more.

* My recovery has forced me to slow down which as been a good thing. Slowing down, I am feeling the ingredients, smelling the ingredients and tasting the ingredients. My food is slower...closer to nature...less processed and more flavor. I am eating it slower and really savoring and not gulping. For the first time in a long time, I am loving food...slower:-)

* I am also snacking all day long. My meals are smaller but more often which is better for leveling my blood sugar. I have cut my calories in half and I haven't been hungry once:-)

I am going to continue on my path of self-discovery tomorrow with my plan for planning healthy and inexpenisve meals:-)

A New Way of Life

This week, I have been working on menu planning, coupon clipping and grocery list making with a new look on life. My lense has changed to a more healthy lifestyle: less sodium, less sugar, less fat, less expensive and more fiber and flavor. I am a work in progress but I have lost another 5 pounds:-) Yeah me:-) Since I am still on the mend, I haven't started working out yet but at this point, I need baby steps.

Playing along with Tackle It Tuesday with 5 Minutes for Mom .

Near Death Experience...

I am sure that some of you are wondering what prompted my hiatus from blogging this time. Well, about a week and a half ago, I had a brush with death in which, I have been recovering ever since.

It started in August with a missed period. At that time, I took a pregnancy test which was negative...I mean, NEON NEGATIVE. So, I knew I wasn't with child. Although it is rare for me to skip (I was only late when I had my kids), I caulked it up to stress and left it at that. When it failed to arrive on time in September, I took another test. Still neon negative. What the heck is going on?

Then, the rains came...like gang busters! And it kept coming and coming and coming. Just by chance, I had a check up with my doctor and I mentioned it to him. He said it was probably early menopause...I am sorry...what??? I am 41 not 51!!! That pill was a little hard to swallow but in the absence of anything else that made sense, I accepted his assessment and moved on.

When it rained for 10 days, I started to get really worried. Especially, when it started storming. So, I called my doctor back. He suggested hormones or referral to an OB. I elected the OB route. I made an appointment and on my way there, I thought it prudent to run some errands...it was not. The flood waters came and I was fully hemorraging...while driving! Thank goodness that I made it to the doctor before I passed out and crashed my car but I knew I was in trouble. The doctor told me that if I would have not made it to them within the hour, I would have died!

I am going to spare you the gorey details but they found a polyp. Of course, it is scary to fnd anythig in your uterus that shouldn't be there so, for a couple of days, we were worried about cancer. It was not. Thank goodness! My recovery has been slow. The hormones that they put me on made me really sick and I was cramping really badly. So, another doctor's appointment with another set of hormones and I am on the mend.

The moral of the story is what caused all this: obesity. It is one of the risk factors for polyp development. There is no doubt about it, things have got to change. I can't ignore this episode. It as a wake up call. So, I will still be blogging but the recipes will be much more healthy. I am prediabetic so, you will find meals that balance carbs and protein. I have high cholesterol so, the recipes will be low. The treatments I will receive are expensive so, the plans will be focus on healthy options that are on sale at Pick N Save. Since, I don't like to eat cardboard, the food will be full of flavor...not fat! And finally, I am still a busy mom so, everything will be family-friendly and easy and quick to make.

I hope that you join me in this new journey. It will take me a little while to formulate a plan so, please bear with me. I do have a menu plan for this week but no recipes to share as of yet. Once I figure everything out, I will share what I learn with you. In fact, if anyone has great healthy recipes to share with me, I would love to see them! I will need all the help that I can get.

Jeff's Chili

With a chil in the air, my husband's chili is on the stove!

I am doing my menu planning with I'm an Organizing Junkie. So, here is my menu this week:



Also, $5 Dinners inspires us all to make low cost dinners. In that spirit, I am taking what Pick N Save has on sale, pairing it with coupons and coming up with the tastiest money saving around! Grond Beef is on sale for $2.49/lb. (normally 4.69/lb.)! I grabbed a bunch to make my featured recipe today:

Jeff's Chili
Ingredients:
2 lb. ground beef
1 tsp salt
1 tsp pepper
1 cup onion, diced
3 Tbsp flour
1 15 oz. can Dice tomatoes w/ green chilies
2 8 oz can tomato sauce
1 Tbsp Worcestershire sauce
2 Tbsp chili powder
1 Tbsp sugar
2 cups Water

Directions:
1. Season meat with salt and pepper.

2. Brown meat and onions.

3. Drain off fat and add flour. Cook for a minute.

4. Puree tomatoes in a food processor.

5. Add the puree and the remaining ingredients and simmer for 30 minutes.

6. Serve w/ crackers, sour cream, cheese, as desired.

Servings: 8

Cooking Times
Preparation Time: 10 minutes

Nutrition Facts
Serving size: 1/8 of a recipe (10.7 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 358.26
Calories From Fat (62%) 221.5
% Daily Value
Total Fat 23.99g 37%
Saturated Fat 9.52g 48%
Cholesterol 85.05mg 28%
Sodium 891.34mg 37%
Potassium 628.24mg 18%
Total Carbohydrates 13.34g 4%
Fiber 1.99g 8%
Sugar 5.18g
Protein 21.93g 44%

Recipe Type
Beef, Main Course

Source
Author: Jeff Ewing

Recipe Cost: $10.34 ($6.74 on sale)
Serving Cost: $1.29 ($0.84 on sale)



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