This first entry is from Sara
In the 4HrBody he talks about using the same meals on a repeatable basis. Eggs are my protein of choice but without toast, they lose some of their mouth appeal. So his suggestion of using beans was worth a try for me.
Here's what I came up with.
This is enough for 5 breakfasts and 5 lunches for me for work.
I also took his suggestion of using canned beans versus dried and soaking them. My success with dried beans has been spotty unless I use my pressure cooker. Whole Foods is currently having a sale on Organic Beans for $1 per can for each of it's varieties.
I use 1 can of each variety along with an additional can of spicy black beans to get things moving.
Each can has 15 ounces of product according to the labels.
If you use 1 can each of black, red kidney, chick peas, small whites, cannellini, roman and the spicy black, you technically have 105 ounces or 6.5625 lbs of beans. Rinse each of the contents of the cans so you don't have anything else from the can but the beans themselves.
Add one large sweet or yellow onion diced about the size of the beans.
Add 3/4 cup fresh or frozen corn. (I use frozen as it is available year round and is flash frozen so it retains it freshness.)
I add 1 tablespoon of garlic powder, 1 tsp of red pepper flakes, freshly ground pepper (about 1 tsp) and 1 tablespoon of sea salt.
Add 1/2 cup of fresh salsa. You can use store bought if you want but it is cheaper to make it. That will be a different recipe.
Add several shakes of your favorite hot sauce and stir everything all up.
At this point it is more than edible and very tasty.
However you can tailor it further if you want by cooking it.
To be more efficient, divide the mixture into 4 to 5 ounce servings. With 105 ounces you have at least 18 servings. Depending upon your family size, this can go a very long way towards feeding everyone at a very reasonable cost.
Beans: 6 cans @ $1.00 per can + 1 can @ $1.29 = $1.29 $7.29
Onion: 1 $1.00 +/-
Corn: 1lb @ $4.99 per pound / 4 servings = $1.25 per servings.
Salsa: 16 ounces @ $6.99 per pound / 4 servings = $1.75 per serving
So for $11.29 for the whole deal at 18 servings that equals $.63 per serving.
For the breakfast, heat one serving and add 3 poached eggs to the mixture.
For lunch, heat one serving and add 2 poached eggs to the mixture. You can add some cottage cheese to this as a separate side if you want or you can do that for breakfast. You can add a tablespoon of quac and sour cream to this and even a little bit of grated cheddar cheese for variety.
You can do the same for breakfast and if you add some grass fed beef steak (skirt or flank) you have a fajita bowl salad. Add some chopped romaine and fresh tomatoes if you like. You can add some hot sauce or taco sauce. Be creative.
If you have 'bean' issues, take beano before eating. It worked for me. I was worried about 'gas' at work.
So you can see this basic bean mixture has many basic uses in this 4hrjourney.
Here's what I came up with.
This is enough for 5 breakfasts and 5 lunches for me for work.
I also took his suggestion of using canned beans versus dried and soaking them. My success with dried beans has been spotty unless I use my pressure cooker. Whole Foods is currently having a sale on Organic Beans for $1 per can for each of it's varieties.
I use 1 can of each variety along with an additional can of spicy black beans to get things moving.
Each can has 15 ounces of product according to the labels.
If you use 1 can each of black, red kidney, chick peas, small whites, cannellini, roman and the spicy black, you technically have 105 ounces or 6.5625 lbs of beans. Rinse each of the contents of the cans so you don't have anything else from the can but the beans themselves.
Add one large sweet or yellow onion diced about the size of the beans.
Add 3/4 cup fresh or frozen corn. (I use frozen as it is available year round and is flash frozen so it retains it freshness.)
I add 1 tablespoon of garlic powder, 1 tsp of red pepper flakes, freshly ground pepper (about 1 tsp) and 1 tablespoon of sea salt.
Add 1/2 cup of fresh salsa. You can use store bought if you want but it is cheaper to make it. That will be a different recipe.
Add several shakes of your favorite hot sauce and stir everything all up.
At this point it is more than edible and very tasty.
However you can tailor it further if you want by cooking it.
To be more efficient, divide the mixture into 4 to 5 ounce servings. With 105 ounces you have at least 18 servings. Depending upon your family size, this can go a very long way towards feeding everyone at a very reasonable cost.
Beans: 6 cans @ $1.00 per can + 1 can @ $1.29 = $1.29 $7.29
Onion: 1 $1.00 +/-
Corn: 1lb @ $4.99 per pound / 4 servings = $1.25 per servings.
Salsa: 16 ounces @ $6.99 per pound / 4 servings = $1.75 per serving
So for $11.29 for the whole deal at 18 servings that equals $.63 per serving.
For the breakfast, heat one serving and add 3 poached eggs to the mixture.
For lunch, heat one serving and add 2 poached eggs to the mixture. You can add some cottage cheese to this as a separate side if you want or you can do that for breakfast. You can add a tablespoon of quac and sour cream to this and even a little bit of grated cheddar cheese for variety.
You can do the same for breakfast and if you add some grass fed beef steak (skirt or flank) you have a fajita bowl salad. Add some chopped romaine and fresh tomatoes if you like. You can add some hot sauce or taco sauce. Be creative.
If you have 'bean' issues, take beano before eating. It worked for me. I was worried about 'gas' at work.
So you can see this basic bean mixture has many basic uses in this 4hrjourney.
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