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Greetings Everyone,

As I watched the stock market crashing this morning, I was spending one of those rare days in the kitchen and thinking about my list of "Healthy Packaged Foods" and my "Basic Recipes" that I have posted and thinking about something new to write about. So, I decided to see how much I could simplify this program while reducing the cost and optimizing the nutritional value of it.

The Simplicity

Lunch

1 28 oz Can Whole Tomatoes (no salt added)
1 16 oz Bag Mixed Frozen Vegetables
4 oz Frozen Chopped Collard Greens
1/2 Large Bag Success Instant Brown Rice

This took about 10 minutes to make, only because the rice takes 10 minutes to make. I put the tomatoes and the veggies in a pot and as soon as the rice was done, i added it.

I then made this again for dinner.

Dinner

1 28 oz Can Whole Tomatoes (no salt added)
1 16 oz Bag Mixed Frozen Vegetables
4 oz Frozen Chopped Collard Greens
1/2 Large Bag Success Instant Brown Rice

Of course, I could have made a double bath at once.

Time involved to cook and prepare is 10-20 minutes maximum. If I cooked one batch for the day, the total cooking and prep time is 10 minutes.

If you wanted, you could add whatever spices and/or seasonings you prefer. I added a little Mrs Dash, Table Blend.

Satiety

I could barely finish the amount that each batch made for each meal. So, I ate 2 large bowls from each batch for each meal and had about 1-1.5 large bowls left over from each batch to have as a snack in between meals. For those who like 3 meals, that is the same as 3 large meals.

It is an enormous amount of food.

The Affordability

I get the Tomatoes 2 for $3.00
I get the Frozen Veggies for about $.80 for a pound bag, so 2.5 lbs total is around $2.00
I pay around $3 for the larger box of Success Instant Brown Rice which contains 4 bags so 1 bag is .75 cents

Total for the day, $5.75

I am going to recheck the pricing later today and also price it at Costco and I am thinking this will even go lower. I will even price it with buying regular brown rice as one could cook up a weeks worth at once and just have it available during the week.

The Nutritional Value
(From The CRON-O-Meter)

The percentages (%) are of the RDA/DRI

General
Calories 1573
Protein / 59.4 g / 108%
Carbs /329.1 g
Fiber /71.5 g
Fat /9.6 g

Without Flax/With Flax
Protein 13%/(13)
Carbohydraye 82%/(81%)
Fat 5% / (7%)

Vitamins
Vitamin A | 65584.7 IU / 2186%
Folate | 490.2 µg / 123%
B1 (Thiamine) | 2.0 mg / 167%
B2 (Riboflavin) | 2.3 mg / 180%
B3 (Niacin) | 29.2 mg / 182%
B5 (Pantothenic Acid)| 5.1 mg/ 103%
B6 (Pyridoxine) | 3.5 mg / 271%
Vitamin C | 235.8 mg / 262%
Vitamin E | 17.2 mg / 114%
Vitamin K | 1671.0 µg / 1393%

Minerals
Calcium | 1247.5 mg / 125%
Copper | 2.5 mg / 282%
Iron | 27.6 mg / 345%
Magnesium | 687.9 mg / 164%
Manganese | 11.4 mg / 494%
Phosphorus | 1297.4 mg / 185%
Potassium | 5294.0 mg / 113%
Selenium | 65.0 µg / 118%
Sodium | 609.6 mg 122%
Zinc | 10.8 mg / 98%

Lipids
Saturated | 1.7 g
Omega-3 | 0.6 g /(1.7)
Omega-6 | 3.2 g /(3.5)
Cholesterol | 0.0 mg

While the Omega 3 may seem low, it is over the estimated minimal need. However, just adding in 2 tsp's of ground flaxseed would raise the omega 3 to 1.7 and the omega 6 to 3.5. The omega 3 would then pass the AI set by the NAS and the ratio of onega 6 to omega 3 would be a 2 to 1. if you add 3 tsps, the omega 3 would be 2.2, which would now surpass the recommend amount set by the NIH, the Omega 6 would 3.6 and the ratios still under 2 to 1. The cost to do this would be pennies.

The calories are 1573, and 1613 with the Flax. If you wanted, you could add in a piece or two of fruit which would raise the calories about 60 calories for each serving.

The only remaining issue would be Vit D and Vit B12, which we have thoroughly covered in this forum.

For Those Who Are Not Perfect

I ran the numbers again using un-enriched instant white rice.

General
Energy | 1497.0 kcal
Protein | 57.3 g 104%
Carbs | 316.4 g
Fiber | 64.5 g
Fat | 6.0 g

Vitamins
Vitamin A | 62481.6 IU 2083%
Folate | 460.5 µg 115%
B1 (Thiamine) | 1.8 mg 148%
B2 (Riboflavin) | 2.2 mg 173%
B3 (Niacin) | 31.0 mg 194%
B5 (Pantothenic Acid)| 5.0 mg 99%
B6 (Pyridoxine) | 3.4 mg 260%
Vitamin C | 228.6 mg 254%
Vitamin E | 16.7 mg 111%
Vitamin K | 1499.3 µg 1249%

Minerals
Calcium | 1222.3 mg 122%
Copper | 2.3 mg 252%
Iron | 26.0 mg 325%
Magnesium | 470.9 mg 112%
Manganese | 7.6 mg 329%
Phosphorus | 1065.2 mg 152%
Potassium | 5240.1 mg 111%
Selenium | 51.3 µg 93%
Sodium | 576.3 mg 115%
Zinc | 8.8 mg 80%

Lipids
Saturated | 1.0 g
Omega-3 | 0.5 g
Omega-6 | 1.7 g
Cholesterol | 0.0 mg



The only issues now is the zinc, which we covered in another forum and could easily be met with some minor adjustments. However, I am not recommending white rice, just using it as an example to show the difference between the two.

Not bad!

See?

Following this program can be a real SNAP!

In Health
Jeff

Very nice example and analysis of the nutrition and cost. Thanks.
Letha

I went and checked out the pricing.

The Tomatoes were 2 for $3.00 but that is for an imported Italian brand I buy which happens to be no salt added. If I used the Publix brand, they were 1.29 each and if I use the Costco 102 oz cans, it comes to .60 per 28 oz. So, by shopping at Costco, I can lower the cost of the tomatoes to $1.20 a day.

The mixed vegetables were .83 cents a pound though the collards were slightly more but do not have to be used. So, at .83 cents per pound, the veggies for the day come to $2.08

The rice was right on. The bag, which was the days amount, was .75. However, if I bought the regular brown rice at Public, it would come be just about half price and be .40 for the day. I didnt see any at Costco today so it may even go cheaper.

However, I also checked potatoes and they were 5 lbs for 1.99 at Public. To substitute the same amount of potatoes for the rice would be about the same as the bulk rice.

So, new pricing..

Tomatoes... $1.20
Veggies .... $2.08
Rice.... $0.40

Total Price for the day $3.68

Add in a piece or two of fruit and the flax seed and we are still under $4.00 for the day.



In Health
Jeff

ty

Is this "Jeff's Mini?"

Seriously, this sort of dish ought to be demonstrated at the McD programs along with all the fancy stuff. People who are intimidated and overwhelmed by recipes in the back of McD books (I can't be the only one!) need to see how simple it CAN be, if you want it to be.

Karen

Now can you do that without tomatoes? Don't like tomatoes all that much
Would be fun to have a contest who can come up with the cheapest, fastest meals...oh yeah, and healthiest.

That one recipe would be at least 3 meals for me! I'll give it a try.

Hi Carroll

The bag of rice was just a 1 LB bag at the local grocery store. I am sure I could even do better if I got them in bulk somewhere.

The veggies are frozen and from Costco. They sell organic varieties for about the same price or just slightly more.

The potatoes are a large bag, on sale, from the local grocery store. I forget to check the sale price on them at Costco.

Using bulk buying an sales, I am sure I could even do better on the pricing.


In Health
Jeff

I agree.

While many want the fancy and gourmet recipes and dishes, and the chefs do a wonderful job demonstrating them, there are those who want to see how simple and easy it can be done. Personally, I think it is the key to l/t success for many as most to not have the time or skill for the fancier stuff.

In Health
Jeff

Just pick any other veggie you like and substitute it in.



I agree. Anyone who wants to "play" feel free to jump in. The goal is to be able to get in enough calories, meet all nutrient needs and do it as cheaply as possible using readily available food and pricing.

Go for it!

In Health
Jeff

The one recipe would be only 800 calories and not enough for most people. You would have to eat more or add in some more calorie dense foods.

Could be a good problem to have!

In Health
Jeff

So my SNAP came out good today so I thought I’d share. In addition to this recipe, split between lunch, dinner, and a snack, I had oatmeal for breakfast, and I’ll likely also have a banana sometime today.




SNAP – Black Bean Chili 9000

1 can of Black Beans, drained
1 can diced Tomatoes
1 lb bag of frozen peppers and onions
1 lb bag of frozen corn, broccoli, & peppers
2 cups water
2 Tablespoons Penzy’s Chili 9000 seasoning
2 cups of Minute Brown Rice

Combine all ingredients except rice in pot. Simmer 5 minutes. Add rice and simmer another five minutes. Remove from heat and let stand 5 minutes. Serve.

Completely by coincidence, I have been doing precisely this over the last couple of weeks, adding only some low-salt soy sauce. It's relatively easy to transport frozen veg begs and rice to my office where I have a microwave available. I'm finding it tres satisfying. Haven't seen a lot of weight loss but am satisfied, happy, and feeling healthy.

Is there more to life?
Cynthia

Oh, no concern about my filling in with more stuff throughout the day, like salads and fruits. I was just saying as an entree, with the size of the cans you used, it would be more than just one meal.

The black bean recipe, by the way, looks really good. I'm going to try it tomorrow.

Hi Jeff,

Okay I put my own amounts into fitday and here is what came up. Now I basically copied your version, but had to substitute with what I had on hand.

3 cups brown rice 649 cal/5.3 grms fat/15.1 prot.
4 oz spinach 36 cals/.6fat/4.5prot.
2cups green peas 248 cals/ 09 fat/ 16.4 prot.
2 cups corn 331 cal/9.6 fat/ 8.3 prot.
15 oz can tomatoes n/s added 72 cals/ .6 fat/ 3.3 prot.
for a total of 1337 cals/ 16.8 grmas fat/ 47.7 grms protien

Vitamin A 1,152.7 mcg 700.0 165
Vitamin A 21,839.5 IU -- --
Vitamin B6 2.2 mg 1.3 166
Vitamin B12 0.0094 mcg 2.4 0
Vitamin C 85.0 mg 75.0 113
Vitamin D 0.0 5.0 0
Vitamin D 0.0 -- --
Vitamin E 8.0 mg 15.0 53
Vitamin E 11.9 IU -- --
RDA % RDA
Calcium 451.2 mg 1,000.0 45
Cholesterol 0.0 mg -- --
Copper 1.6 mg 0.9 173
Iron 15.2 mg 18.0 84
Magnesium 552.9 mg 320.0 173
Manganese 7.8 mg 1.8 435
Niacin 21.5 mg 14.0 153
RDA % RDA
Pant. Acid 3.2 mg 5.0 64
Phosphorus 1,126.6 mg 700.0 161
Potassium 2,506.6 mg 4,700.0 53
Riboflav 1.1 mg 1.1 100
Selenium 69.5 mcg 55.0 126
Sodium 1,969.0 mg 1,500.0 131
Thiamin 1.8 mg 1.1 167
Water 1,435.6 g -- --
Zinc 9.0 mg 8.0 113
I highlighted the ones in red that I am concerned about.
Now although I have not finished the day or the food, I plan on eating the rest of this during the day. My concern is the total calories as I am 7 months pregnant and still breastfeeding. It does not seem like enough cals to me. And I am not siting here hungry, the oppisite in fact, I am barely able to finish what I put in front of me. I will probably eat a couple pieces of fruit though.

What should I do (or need) to do to fix this, if I even need to? And just so you know too, I dont plan on eating this everyday only, however, I am really liking very simple right now and I could eat this a few times per week.
What do you think?

Deb