Lentil soup

Lentil soup is high in fiber and protein.

Winter...it's here again.

You might get depressed this time of year, or simply not have the energy you usually do in the warmer months. That's why it's as important as ever to take care of your body by providing it with nutrient-dense meals. Winter means it's cold, and soup is in season.

There's plenty that's healthy and good about this recipe. It's easy to prepare too! The best things about this recipe are:

• Veggies: Low-calorie and hearty, they're packed with protection power in the form of antioxidants. Antioxidants ward off sickness and keep cells running at peak performance.
• Lentils: Lentils are an excellent source of protein, which is essential for building strong muscles. Protein fills you up and keeps you satisfied for all day. They're also fat-free and have about 80 calories in a 1/4-cup serving (dry). Lentils are quick and easy to prepare - they cook in just about 20 minutes. They are also very high in fiber, which aids in heart health and digestion. The list can go on...
• Garlic: Garlic is not just an antioxidant. Studies also show that it helps manage blood pressure and cholesterol. And, garlic is just plain tasty.

You can't go wrong with a soup that's under 50 cents per bowl or that's so filling yet has so few calories. Get cookin'!

LENTIL SOUP

1/4 c. oil
1 onion, chopped
2 carrots, diced
2 celery stalks, chopped
2 cloves garlic, minced
1 tsp. dried oregano
1 bay leaf
1 tsp. dried basil
14.5 oz. crushed tomatoes
2 c. dried lentils
8 c. water
1/2 c. spinach
2 T. vinegar
Salt and pepper to taste

In a large soup pot, bring oil to medium heat. Add onions, carrots and celery; cook and stir until tender. Stir in garlic, oregano, bay leaf and basil; cook for 2 minutes.
Stir in lentils and add tomatoes and water. Bring to a boil. Reduce heat; simmer for at least 1 hour. When ready, stir in spinach and cook until it wilts. Stir in vinegar, salt and pepper.

Makes 6 servings.

Total cost: $2.94
Cost per serving: $0.49
Nutrition facts:
     -Calories: 219
     -Fat: 9g
     -Protein: 15g
     -Carbohydrates: 38g
     -Sodium: 408mg
     -Fiber: 18g
     -Sugar: 7g

Creamy Greek dressing

This dressing/spread can be used in a number of dishes. It has a tangy taste, and it doesn't take much to be satisfied. Use it as a sandwich or wrap spread, dip for crackers, sauce for pasta or dressing for salad.

CREAMY GREEK DRESSING

1/2 c. light mayonnaise
2 T. oil
2 T. lemon juice
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/4 tsp. Italian seasoning
2 T. feta cheese

Combine all ingredients and whisk together.

Makes about 11 servings.

Total cost:$0.72
Cost per serving: $0.07
Nutrition facts:
     -Calories: 51
     -Fat: 5
     -Protein: 0
     -Carbohydrates: 1
     -Sodium: 58
     -Fiber: 0
     -Sugar: 0

Buttermilk

Buttermilk is a cultured milk, meaning it has a bit of bacteria added to it, like yogurt. It's usually not something you have handy because most people don't drink it by itself. It's used for recipes like pancakes, bread and even salad dressings. It adds a tangy taste and a fuller texture to foods.

Buttermilk is also what I named my stick horse when I was a little kid! :)

Here's an easy shortcut if you need buttermilk but don't have any on hand.

Buttermilk can be made from milk and either vinegar or lemon juice.

BUTTERMILK

1 T. white vinegar or lemon juice
Enough milk to make 1 c.

Mix together both ingredients. Let sit for five minutes to let it start to curdle.

Using vinegar
Total cost: $0.25 per cup
Compared to: $0.35 per cup of store-bought
Nutrition facts:
     -Calories: 75
     -Fat: 0g
     -Protein: 8g
     -Carbohydrates: 11g
     -Sodium: 127mg
     -Fiber: 0g
     -Sugar: 11g

Using lemon juice
Total cost: $0.23 per cup 
Compared to: $0.35 per cup of store-bought
Nutrition facts:
     -Calories: 75
     -Fat: 0g
     -Protein: 8g
     -Carbohydrates: 11g
     -Sodium: 127mg
     -Fiber: 0g
     -Sugar: 11g

Maple syrup

Homemade maple syrup

A pancake, French toast and waffle essential. A complement to bacon and sausage (try it!). It's maple syrup.

(I admit, I have yet to sample real maple syrup. I grew up on Mrs. Butterworth's, Log Cabin and, thanks to my grandma, microwavable Hungry Jack. What do you think? Am I missing something great? Well, I'll get to that someday.)

In the meantime, you guessed it. I'll make my own. Short 'n' sweet!

White sugar gives the syrup a lighter flavor, while brown sugar intensifies the warm maple flavor. And of course, using sweetener instead of sugar is the healthiest option. Normally a serving size of syrup is 1/4 c., but since I don't like to drench my food in syrup, I've cut the amount in half for this recipe.

MAPLE SYRUP

2 c. white or brown sugar or sweetener
1 c. water
1/2 tsp. maple flavoring

Bring water to a boil. Add sugar and maple flavoring; stir until dissolved. Let cool before serving.

Serving size 2 T. Makes 16 servings (2 c.).

Using white sugar 
Total cost: $0.63 
Cost per serving: $0.04 per 2 T. 
Compared to: $0.08 per 2 T. of store-bought 
Nutrition facts:
     -Calories: 90
     -Fat: 0g
     -Protein: 0g
     -Carbohydrates: 24g
     -Sodium: 24g
     -Fiber: 0g
     -Sugar: 24g 

Using brown sugar 
Total cost: $0.78 
Cost per serving: $0.05 per 2 T. 
Compared to: $0.08 per 2 T. of store-bought 
Nutrition facts:
     -Calories: 90
     -Fat: 0g
     -Protein: 0g
     -Carbohydrates: 24g
     -Sodium: 0g
     -Fiber: 0g
     -Sugar: 24g 

Using sweetener
Total cost: $1.02 
Cost per serving: $0.06 
Compared to: $0.08 per 2 T. of store-bought 
Nutrition facts:
     -Calories: 0
     -Fat: 0g
     -Protein: 0g
     -Carbohydrates:  0g
     -Sodium: 0g
     -Fiber: 0g
     -Sugar: 0g

Believe it or not, homemade yogurt

Homemade Greek yogurt

Believe it. You can make it yourself and save a good deal of money. A delicious, healthy food that usually costs an average of $1 per individual container now costs less than two quarters.

Yogurt is considered a superfood. Superfoods are foods that are low in calories but high in healthful nutrients. They are full of antioxidants and protect the body against diseases and cancer.

The most healthful aspect of yogurt is the live cultures, or bacteria, that it contains. The bacteria in yogurt actually prevent and fight harmful bacteria in the digestive tract. The bacteria also boost our immune systems, enhance digestion, increase mineral absorption. For women, the bacteria can decrease recurrence of vaginal yeast infections. Yogurt might also fight sources of infection and protect against cancer.

Wow! All that in such a cool, creamy treat? But there's more. Yogurt is a good source of protein, calcium and vitamin D, all nutrients for building strong bones. And Greek yogurt has even more protein in a serving size than regular yogurt. That's because it's strained -- liquid is removed from it, so you get more solids. Personally, I like the consistency of Greek yogurt better. It's a win-win situation!

Grocery store yogurt comes in convenient little individual cups or larger-size containers. It comes in a variety of flavors too. The downside of buying these is that they are costly. You might be able to buy really cheap yogurt for 30 or 40 cents, but this stuff usually isn't good quality -- I find that it's high in sugar and low in protein, without healthier alternatives -- and seems like it's made just for the flavor. I can buy good Greek yogurt for around a dollar, but it's still hard on my grocery budget. Unfortunately organic yogurt can cost up to $2 for a 6-ounce container  -- outrageous, I never buy this stuff!

No worries though. Here's a solution to the high-cost problem. Yogurt can be made from milk, and this recipe is less than 50 cents per serving! It may take a few times to get it right, however. The general idea is to heat the milk not quite to boiling, introduce bacteria from ready-made yogurt and keep it at a temperature in which bacteria can live, until it solidifies. Don't get discouraged. Adjust the recipe according to your environment. The key thing is to keep the milk warm and cozy -- but not too hot so you don't kill the bacteria -- as it solidifies. The dry milk is not essential for yogurt, but it does help to make it thicker, and it adds nutritional value. You can leave it out if you like.

Enough talk. Let's get to it.

YOGURT

2 1-pint mason jars
4 c. milk (skim, 1%, 2% or whole)
1/3 c. sugar or sweetener
1/2 tsp. vanilla or other flavoring (optional)
1/3 c. dry milk (optional)
2 T. prepared yogurt

First, sterilize the jars, a spoon and a wire whisk. You can do this by filling the kitchen sink with very hot water and soaking them in it. Wash them with soap, dry them and lay them out ready to use.
Heat milk in a saucepan on medium heat to 160 degrees F, stirring almost constantly. Add sugar, vanilla and dry milk when it reaches about 140 degrees F. Make sure it does not boil.
Pour milk into mason jars. Let them sit until they've cooled to between 100 and 110 degrees. Whisk 1 T. of prepared yogurt into each pint. Screw lids on.

Wrap jars in towels and place both in a tight, cozy place so the jars will keep warm, such as a Crockpot (not necessary to turn on -- this might get it too hot), a pot or a bucket. Let milk sit undisturbed for about eight hours or until solid. Chill in the refrigerator.

To make Greek yogurt:
Place a patch of cheesecloth or coffee filter over the mouth of a jar or narrow bowl. Secure with a rubber band or tape. Spoon yogurt into the cloth. The liquid, known as whey, will strain through, and you will be left with thick, creamy yogurt in the strainer. This could take anywhere from one to eight hours, depending on how watery your yogurt is and how thick you want it to become.

Makes 4 servings, about 1/3 c. each.

Using sugar
Total cost: $1.70
Cost per serving: $0.42
Compared to: $1 to $2 store-bought
Nutrition facts: 
     -Calories: 168
     -Fat: 0g
     -Protein: 12g
     -Carbohydrates: 32g
     -Sodium: 173mg
     -Fiber: 0g
     -Sugar: 32g

Using sweetener
Total cost: $1.76
Cost per serving: $0.44
Nutrition facts:
     -Calories: 108
     -Fat: 0g
     -Protein: 12g
     -Carbohydrates: 16g
     -Sodium: 173mg
     -Fiber: 0g
     -Sugar: 16g

Make your own almond milk!

No, almonds aren't made of milk, not the kind that comes from cows, anyway. But they can still be milked!
Maybe you've never heard of almond milk. Similar to the color and creaminess of cow's milk, it's a dairy-free drink made from ground almonds, then sweetened and/or flavored with vanilla or chocolate, even maple or cinnamon. The almonds are first soaked to extract their flavor and make them easier to grind. It's a tasty addition to smoothies, coffee or cereal, and drinking it plain is just as good!
Almond milk provides the same nutrients almonds do, including magnesium, potassium and iron. It does not, however, provide the same nutrients as cow's milk, so don't think you're getting those if you replace cow's milk with almond milk.
Homemade almond milk is a bit more expensive to make than store-bought. This recipe rings in at about $2.69 to make one quart. Store-bought usually ranges from about $2.50 to $3 for a half gallon. Of course, you do have leftover almond bits that you can eat when you make the homemade kind, so the drink itself doesn't cost the entire $2.69. Another plus is that homemade has much fewer preservatives in it than store-bought. The ingredients going into this drink are simple - almonds, honey and vanilla, which have little to no preservatives in them already. The fewer, the better for you body!
Vanilla almond milk is the most common type and probably the most versatile. You could replace the vanilla with maple flavoring or even one tablespoon of coffee creamer. You could try adding cocoa powder or cinnamon for a twist.

VANILLA ALMOND MILK

1 c. whole, raw almonds
4 c. water
1/4 c. honey
1 tsp. vanilla

Place almonds in water for two to four hours, up to eight hours. After soaking, put both in a blender, adding the honey and vanilla. Blend for 60 seconds.
Place a piece of cheesecloth over the top of a glass or bowl to strain the mixture. Pour the mixture into it so the cloth catches the bits of almonds. Reserve these bits - they're perfect for adding to oatmeal, cereal, cookies or granola. Keep the liquid for your delightful drink!

Total cost: $2.69
Cost per serving (including almond bits): $0.67

Nutrition facts: N/A

Cereal: The any-time-of-day meal

I'll say it up front. I'm a cereal lover. I can eat it for breakfast, dinner, snacks and supper. I could even do that all in one day, and I'd be OK with that.
What I don't love is sugar cereals - you know, Fruit Loops, Cap'n Crunch, Kix, etc. I used to eat them all the time, yes. But I recently bought a box of Waffle Crisp and basically ate the whole thing in one day because it didn't fill me up...and then I felt sick afterwards and was reminded why I don't eat that stuff anymore. Pure sugar. Yuck. Give me Raisin Bran, Shredded Wheat and Grape Nuts. Wait, what the heck are Grape Nuts?
Yes. Grape Nuts. Never heard of these? Well, if you didn't know it before, you know now - they ARE in the cereal aisle. That's the brand name, of course. They're called that because the little pieces resemble the seed of a grape and have a nutty taste. Hearty and delicious, they're packed with fiber and nutrients. And I've found the perfect recipe to make your own - these are even better tasting, and they turn out EXACTLY like the store-bought kind.
So here's a recipe for homemade cereal that's neither oatmeal nor granola.
Recipe courtesy of Taste of Home.

HOMEMADE GRAPE NUTS

7 c. whole wheat flour
1 c. brown sugar
2 1/4 tsp. baking soda
1 tsp. salt
2 1/2 c. buttermilk
6 T. butter, melted
2 tsp. vanilla extract
1/2 tsp. maple flavoring

In a large bowl, combine flour, sugar, soda, and salt. In another bowl combine buttermilk, butter, vanilla and maple. Stir wet ingredients into dry ingredients. Spread mixture into 3 or 4 9x13 baking pans.
Bake at 350 degrees for 35-40 minutes. Let cool for a few minutes. Reduce oven temperature to 250 degrees. Break mixture into pieces and process in batches in a food processor until tiny pieces are formed. Bake for 1 hour or until golden brown. Serve cereal with milk.

The simple things in life: Hearty Black Bean Soup

Three of my favorite things are the restaurant Panera Bread, my new slow cooker and cooking with black beans. I love Panera because of the type of food they serve - soup, sandwiches, salads, coffee and sweets, like bread, rolls and cookies. I love my slow cooker because it makes it easy to have a delicious supper, especially on days when I'm working and come home to a ready meal. And black beans are super because they're hearty, cheap, tasty, easy to fix and oh-so-good for you.
I received a cookbook to accompany my slow cooker, both Christmas gifts. Flipping through the book, the black bean soup caught my eye. I have made several soups in the past, hoping beyond hope that they would turn out like Panera's, but to no avail. Those soups still seemed watery after cooking, and the ingredients didn't mesh as well as they should have.
This black bean soup simmers all day. In that time, the black beans break down somewhat, making a thicker soup. And the recipe has simple and cheap ingredients, yet it is so tasty! One bowl is so filling, it makes a meal!
Recipe courtesy of Today's Creative Crockpot.

HEARTY BLACK BEAN SOUP

1 lb. dried black beans, soaked overnight and drained
2 T. oil
1 large onion, finely chopped
2 cloves garlic, minced OR 1/4 tsp. garlic powder
2 T. fresh cilantro or Italian parsley, minced OR 2 tsp. dried cilantro or parsley
2 qts. chicken or vegetable broth
1/4 c. crumbled or shredded cheese, such as feta or pepper jack cheese

Combine all ingredients except cheese in slow cooker. Cover; cook on high for two hours, then on low for eight to 10 hours. To assemble, spoon soup into bowls and sprinkle with cheese.