March 22, 2020 by Michael Kirk – Efficiency Is Everything
Based on preliminary data from Food Per Dollar 2020, I have been asked to urgently provide recipes on how to eat for $1.50/day.
The recipes are below, but I will begin with the rationale. As a note, our Eating for 3$/day Cookbook can be found here. These are more similar to common cooking and often require less prep, and have more meats.
These recipes will be based on Potatoes, Milk, Flour, Eggs, and Kale. (Honorable mention to Pinto Beans and Carrots)
Using our Nutrient Per Dollar study, USDA recommendations, and linear algebra we solved for the lowest cost foods that hit all nutritional requirements. If you are allergic, keto, picky, or vegan, I can calculate a specialized list for you. Please contact me at email@example.com
Note- Some recipes have additional foods (IE- oils, sugars, spices) that can be added for flavor. It may be best to consider spending 1-2$/week on ‘flavor’.
$1.50 Per Day Recipes
This recipe is for 2 people, but we double it for leftovers.
3 Tablespoons oil (or for non frugal people- butter)
3 Tablespoons flour
2 Cups Milk
2 Cups Chicken Stock (aka- 2 cups water, 2 chicken bouillon cubes)
3-4 Potatoes, cubed (skins on for laziness and nutrition)
1 Teaspoon salt (I add more, but Mandy says I over salt)
Half Teaspoon black pepper
For the roux, add the Roux ingredients to a pan and cook over low-medium heat for ~5 minutes, stirring often. Don’t let it burn, it’s easy to do. Add the rest of the soup ingredients to the pan, heat until boiling and cook for ~20 minutes stirring occasionally.
These are so good, you will forget these are part of the $1.50/day budget. They taste luxury.
Makes 4 Crepes. Recommended flavors- Peanut Butter and Jelly(my favorite), Chocolate(melt kisses in the microwave), Nutella(so expensive, chocolate is cheaper).
1 Cup Flour
1 Cup Milk
1 Tbsp sugar (optional, or add more than 1 Tbsp)
1/2 tsp salt
Mix well, stand mixers help. Other people say to let it sit 30+ minutes, but its not necessary.
Turn a medium size pan on low heat, when its warm, add 1/4 of the mixture, approx the size of a ladle. Rotate the pan to coat the bottom of the pan. After ~2 minutes it should look cooked. Using a spatula, lift the sides of the crepe before flipping. Flip and let it cook for less than 1 minute, all done. Stuff and fold.
Avoid crisping(unless you like that) on higher temps. Your second crepe will look professional.
Homemade Noodles with Spaghetti sauce/Soup/Alfredo
Pick your flavor options, salt and oil is basically free-
Soup? Make veggie broth, chicken boolean(yes) cubes, leftover bones to make stock, whatever you want.
Spaghetti Sauce- See page 49 of the free (eating for 3$/day) Efficiency is Everything Cookbook.
Alfredo sauce- See page 46 of the (still free) Efficiency is Everything Cookbook.
(protip- stand mixer and noodle maker makes it easy and delicious)
Ingredients, 2 servings-
In a pot-
Mix 4 cups water (and 4 chicken bouillon cubes), get this to a boil
In a mixing bowl-
1 teaspoon salt
2 Tablespoons milk
1.5 cups flour
Mix eggs, salt, milk, and flour until fully combined. It should be sticky enough to combine into one
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