Frugal Feeds | Figuring out Minimum Servings per Day

Understanding how much food to give to your family is as important as which types of foods. Serving sizes are averages--some people eat twice as much and some eat half as much while both maintain solid health and good body weight. Serving sizes are a good guideline for figuring out what you need to buy and cook but they need to be adjusted based on your family's body types, activity level, health and metabolism. That said, this is the average for an adult who consumes a healthy 2000 calorie diet.


Serving Size of Proteins:
4 oz. Unprepared Meat
3 oz. Prepared Meat
4 oz. Tofu, Nuts or Beans
1 Egg
8 oz. Low Fat Milk, Yogurt or Curd Cheese
2 oz. Low Fat Cheese
2 oz. Nut Butter

Serving Size of Whole Grains:
4 oz. Uncooked Grains
8 oz. Cooked Grains

Serving Size of Produce:
4 oz. Fruits or Vegetables
6 oz. Juice



Now serving size is not the same as how much of protein, whole grains and produce you should eat each day.  There is always debate about how much of anything is the right amount for the average person but there are minimums that are set because if the average person doesn't eat a minimum of those foods they will develop serious illnesses. But it isn't as difficult as so much hype out there leads us to believe.

First off is Water. In order for your body to work properly to digest food and maintain organs, cleansing and moisturize your skin you want to drink a minimum of Four glasses of water a day and eat fruits and vegetables because you will get the equivalent of several cups of water per day from your produce. Remember, we are talking about minimums here and if you want to drink 12 glasses a day go right ahead. Your water can be a cup of tea at each meal and a glass of water when you first wake up each day as long as you eat a diet that includes leafy vegetables, squashes, fruits and juicy vegetables like carrots, celery and tomato.

Next is Protein. On average an adult needs somewhere around 50 grams of lean protein each day. More active, pregnant, tall, short, inactive people need higher or lower amounts. Use an online protein calculator to get your exact needs for you family. Too much protein leaches calcium from your bones while too little lowers your immunity and weakens your muscles. So, what is 50 grams of protein in a serving? Well, it depends on how dense the protein structure is in that food. One glass of milk is 8 ounces but only provides 7 grams of protein (more depending on whether it is skim or low fat less if it is full fat) while 3 ounces of steak provides 26 grams of protein. Then there are grains that combine with milk, cheese, and nuts to make complete proteins. So the general average ends up being around 2 servings of lean animal protein or three servings of vegetable protein per person per day. Remember, these are minimums and differ by body types and activity levels.

Whole Grains should be a part of everyone's diet for some vitamins and minerals as well as helping the digestive system. How much? At least three servings a day. That can be a slice of toast in the morning and a sandwich at lunch. Two servings of pasta plus garlic bread on the side and you are covered for the day. It doesn't take a lot but some recommend five servings a day as a minimum. Just like with everything else there is ongoing debate as to what is the right amount.

Fruits and Vegetables--Two servings of fruit a day. You don' t need more than that and eating too much fruit can lead to a host of health problems. How much is too much? Again, there is debate. I know of fruititarians who only eat fruit and nuts, and eat a lot of them, but I also know people that eat four pieces of fruit a day and end up with terrible digestive problems and bleeding gums. So, go with what makes sense for you and your family. You need a minimum of three servings a day of vegetables. Vegetables are an area where you can be abundant though. The only ones that you need to be careful about over consuming are probably carrots and potatoes. Too many carrots turn your skin orange and too many potatoes slow your metabolism and in turn put on extra weight. Otherwise vegetables are very nutritious and very inexpensive. You can eat alot of them without alot of calories and they don't leave you feeling heavy after the meal.

So, to recap, the minimums per day are:
4 glasses of water
4 ounces of pure protein or around 50 grams of protein
3 servings of whole grains
2 servings of fruit
3 servings of vegetables

To make this happen easily, here is a sample menu for one day:

Breakfast
Glass of water
Cup of tea
Slice of whole grain toast with nut butter

Snack
Piece of fruit

Lunch
Whole grain sandwich with 1 ounce of protein, 1 ounce of cheese, two leaves of lettuce, sliced tomato
Glass of iced tea

Snack
Piece of fruit

Dinner
2 ounces of protein
1 cup of salad
1/2 cup mixed vegetables
Cup of herbal tea
That's it.

Frugal Feeds | 8 Pudding Ideas and How to Make Multitudes of Puddings from Scratch

These puddings are the type of milk based puddings that most Americans think of when they think of pudding. Pudding can be a healthy option for desserts and snacks when made with 2% milk or low fat non-dairy alternatives. It can be your basic vanilla or chocolate but it can also be so much more than that. We'll start with the basics and then get on to some more creative ideas.

Plain Pudding

4 1/2 Tablespoons starch
up to 3/4 cup sweetener (I use 1/2 a cup of most sweeteners)

3 cups milk
1/2 teaspoon salt
1 teaspoon flavoring


Starches:          Best For:
Corn Starch      Low Shine
Arrowroot        High Shine, Fruit Puddings, Freezing
Tapioca Starch High Shine, Fruit Puddings, Freezing
Tapioca Pearls High Shine, Tapioca Pudding, Freezing
Kudzu                Expensive, so only use it if you have to
Rice                   Rice Puddings

Starch                Sweetener            Milk                    Flavoring

Corn Starch       Raw Sugar           Cow's milk           Flavor Extract

Arrowroot         Brown Sugar        Coconut Milk     Chocolate

Tapioca Starch Agave Syrup       Almond Milk      Cocoa

Tapioca Pearls Maple Syrup        Rice Milk             Nuts

Kudzu                  Honey                    Oat Milk               Coconut         

Rice                      Stevia (Tiny bit) Hemp Milk           Fruit

Choose one starch, one sweetener, one milk and one flavoring the first time you use this chart. Once you get accustomed to their properties you can blend them into custom puddings that suit your tastes. Because each type of milk, each type of sweetener and each type of starch work differently you will want to start with what you are familiar with and then the next time change only one of the ingredients. Do that each time until you have worked out how each of those ingredients delivers taste, texture, structure and how it cooks.

Basic Pudding Instructions:
Mix together the starch and sweetener and then whisk in the cold milk. Using a large cook pot, fill it half way with water. Place a large glass or metal bowl onto the pot so that it does not touch the water and has enough height that you can easily hold the bowl steady with a pot holder on your hand. Turn on the stove top burner to high heat. Pour pudding mixture into bowl. Once the water starts to boil be sure to whisk the pudding regularly. When smooth, carefully transfer to a skillet over very low heat. Continue to whisk until the pudding takes on a thick and creamy consistency. When it does, remove from heat. Add the salt and flavoring to the pudding. Cool. When cool pour into a bowl, place a sheet of plastic wrap on the surface of the pudding and chill. Remove the plastic film when fully chilled and you shouldn't have a film of pudding on the surface. Serve with stewed fruit, berries, sweetened apples, braised bananas or broiled pineapple slices. Top with toasted nuts or sweetened coconut. Using different starches results in different look, feel, taste, texture and thickness. Use cornstarch the first time you make it. Using different sweeteners results in different tastes, textures and thickness. Use raw sugar the first time you make it. Using different milks results in different tastes and thickness. Use cow's milk the first time you make it. Use vanilla flavoring the first time.

Variations on Plain Pudding


When using Cocoa add 1/2 cup cocoa to the starch/sugar mix.
When using Chocolate add 1 ounce of chocolate to the bowl over the pan of boiling water and let it melt before adding the milk/starch/sugar mixture.
When using Nuts, toast them first.
When using Fruit add 1/2 cup to the milk/starch/sugar mixture but don't use acid fruit like lemons, pineapple..
When using Tapioca pearls simmer the tapioca and milk for 20 minutes and slowly add in two well beaten egg yolks, then the salt and sugar. Cook 15 minutes more. Beat the 2 egg whites fluffy and fold in to the tapioca pudding mixture.
When using Rice use 1 cup rice and 3/4 cup raisins or currants. I like to add cinnamon too. Try it with Maple Syrup as the sweetener. Adding two beaten eggs makes it hearty.
To make Butterscotch use brown sugar and add a Tablespoon of butter.
To make Caramel place sugar in a dry saute pan over medium-high heat. Using a wooden spoon, stir constantly until the sugar melts and turns dark brown--do not let it go too brown or it will burn. Add a teaspoon of water and stir well. Mix the carmelized sugar with the milk and allow to cool completely. Then add the starch and proceed as usual.
When using Stevia only use a small amount. Stevia is a powerful sweetener so you must decide by taste how much is enough. Generally two small drops is equal to one teaspoon of sugar.

Some Popular Pudding Types:
   Almond
   Banana Cream
   Berry
   Boston cream
   Butterscotch
   Chocolate
   Coconut Cream
   Caramel
   Dulce De Leche
   Lemon
   Orange
   Peanut Butter
   Pistachio
   Pumpkin
   Rice Pudding
   Strawberry
   Tangerine
   Tapioca

Again, once you get the basics down you will be able to create many recipes on your own and adjust the ingredients to suit your taste.

Frugal Feeds | Breezy Breakfasts You Can Make Ahead and You'll Just Need A Few Minutes to Serve

These breakfasts look complicated but once you get the hang of them you will see that they are quick, easy and hearty--not to mention a healthy way to start your day!


Breakfast Parfait

Looks like you are serving a sundae and the kids love it.

You will need:
4 wine or parfait glasses ( I also use martini glasses or regular drink glasses)
1 cup rolled whole oats
1/2 cup nuts

2 cups low fat plain yogurt
1/2 cup raw honey
1 cup fruit
4 Tablespoons chocolate chips


In a small saute pan, over medium heat, add your oats. Toast them until they start to show lightly browned. Remove from pan immediately and place in a bowl.
Return pan to hot burner and add nuts. Toast them until they start to show lightly browned. Remove from pan and place in the bowl.
Return pan to hot burner and warm the fruit you are using.
In a separate bowl whisk the honey and yogurt. If you are using fully raw, creamed or solid honey you will want to warm it until it melts before whisking with the yogurt.
Remove pan from burner and turn off stovetop.
In each glass place 1/4 cup honey yogurt, 1/3 cup oat/nut mixture, 1/4 cup fruit and 1 tablespoon chocolate chips.
Serve.


Breakfast Pudding
This is similar to an English pudding. It is a quick and easy way to use up your left over fruits. But you need to make it the night before.

You will need:

1/4 cup raw honey
4 c. bread crumbs
2 cups mashed or pureed fruit

1 cup low fat yogurt
4 Tablespoons raw honey

Warm raw honey over low heat. Stir 1/4 cup honey, bread crumbs and fruit in a large bowl. Cover the bowl with plastic wrap and top with an inverted (upside down) dinner plate. Refrigerate overnight. The next morning remove from refrigerator. Remove plastic wrap. Place plate back onto bowl and, holding the bowl and plate together turn the bowl upside down and let it sit this way on the counter for a few minutes. While the pudding is coming out of the bowl mold get a second bowl and whisk your warmed honey and yogurt. You can use maple syrup, agave syrup or stevia for sweetener, instead of honey, to taste. Remove bowl from pudding. It should have released from the bowl by now. If it hasn't turn it back to right-side-up and use a butter knife to loosen the edges. Place the plate back on it and invert it again. Let it sit for a few minutes. Slice into eight pieces. Top with sweetened plain low fat yogurt. Two slices are a serving.



Breakfast Burritos

You'll need:
2 cups water
1/2 cup Black Bean Flour
Garlic Powder
Chili Powder
Cumin
Salt
4 Whole Wheat Burrito Tortillas
4 ounces Low Fat Cheese, shredded
2 Tablespoons low sodium Broth
4 Eggs or egg alternative or tofu



2 cups shredded Lettuce
4 Tablespoons Salsa

In a small pot bring water to a boil and whisk in the black bean flour. Add about 1/4 teaspoon of garlic powder, chili powder, cumin and salt to taste. Bring to a boil and then turn down heat to low, cover it, and let it simmer.


Warm your tortillas. If you have a microwave place them on a plate and cover with an inverted plate or plastic wrap or use a food safe plastic bag. Warm for 20 seconds and let it stay in the microwave until you are ready to use them. If you don't have a microwave you will want to remove them from their plastic bag and place in a stack on a cookie sheet. Cover the tortillas thoroughly with aluminum foil or a large oven safe pot or pan lid. Let it warm at 250 degrees until you are ready to use them.

Shred your cheese.

Whisk the eggs until they are foamy and fully mixed together. In a skillet, over medium heat, bring the broth to simmer. Add the whisked eggs. Using a silicon spatula, every 30 seconds or so, scrape the eggs from the bottom of the skillet into the center. Allow the runny, uncooked eggs to flow into the area that you have just scraped and then leave it alone for another 30 seconds. Repeat until the eggs are all cooked and not runny at all.

Shred your lettuce.

Assemble the burritos:

Remove tortillas from oven and place on a plate. Remove beans from stove top. Remove eggs from stove top. Arrange the plates/pans/bowls in this order:
Tortillas, Black Beans, Eggs, Shredded Cheese, Shredded Lettuce, Salsa.
Spread 3 Tablespoons black beans on each tortilla. Top with 1/4 cup of scrambled egg. Top with 2 Tablespoons Shredded Cheese. Top with 1/2 cup shredded lettuce. Top with 1 Tablespoon Salsa.

You want to do this quickly because you don't want your tortillas to begin to cool or they will not fold well.

How to fold the burrito. Fold bottom quarter of tortilla toward the center, over the filling. Fold top quarter of tortilla toward the center, over the filling. Pull left third of tortilla over the filling and tuck it or crease it where the edge of the filling is. Lastly roll the entire burrito over so that the left third is now wrapped into the right third and the seams are all on the bottom touching the plate. Let them sit for twenty seconds or so to have the tortilla cool and mold itself to the filling before picking it up.

If you make these burritos without the lettuce you can freeze them by wrapping in plastic wrap and placing in a freezer bag. When you have the time you can make 16 of them and freeze 12 for those days when you don't have time.

Breakfast Burritos for a Crowd

Half a gallon (8 cups) water
2 cups Black Bean Flour
1 teaspoon Garlic Powder
1 teaspoon Chili Powder
1 teaspoon Cumin
1/4 teaspoon Salt
16 Whole Wheat Burrito Tortillas
1 pound Low Fat Cheese, shredded
1/2 cups low sodium Broth

16 Eggs, egg alternatives  or crumbled tofu

16 Tablespoons Salsa
2 cups lettuce, shredded

Prepare as in standard recipe except do not add the lettuce to the ones you will freeze.

Reheat in the microwave in its plastic wrap. For reheating int the oven remove all of the plastic and place on a cookie sheet. Cover with aluminum foil. Reheat in the oven at 350 degrees for 20 minutes-or until thoroughly heated.


Next time we will recap the immense number of recipes you can create from this blog so far.