Plant-Based on a budget - update

To me, this is as important as anything. The truth is there are too many recipes that are overly fancy, and before you know it, you end up thinking you really need all that to live plant-based, but you don't. You can start very simple.

I will discuss some sites here and leave you with some suggestions based on conditions in our own neighborhood.

Here is one great site:
https://www.thepennyhoarder.com/food/groceries/eating-vegan-on-a-budget/

but the best one is perhaps Plant-based on a budget, just like the title of this article.

But, there are plenty of ideas. It starts with buying in bulk wherever suitable.

I always like to point out that on our street in the Bangladeshi stores, there is an absolute feast of staples available...

• 10 lbs brown basmati rice $12-15
• 10 lbs onions $1.99 - $5.99, depending on the grade of onions and with seasonal variations
• 4 lbs red lentils $3 or 2x4 lbs for $5.

 And here is a wonderful suggestion from Costco:

"People say they can’t afford to eat healthy, and it makes my eyes roll. At Costco, a 25-pound bag of pinto beans costs $8.97. I can eat for year off that bag.” (Dan Buettner, National Geographic) #Parentingtips #HealthyEating pic.twitter.com/8CkXmnKkCB

— Elizabeth Wallace (@ElizaWallace27) October 26, 2019

Once you have those kinds of things in stock, and some condiments, the sky is the limit and for your other veggies you buy whats on sale/in season, and of course various fruits in between.

You start your days with steel cut oats, 30 Oz is still $3.29 at Shoprite, and I make it with a constantly varying set of fruits, usually starting with a Granny Smith Apple, and some Blueberries, some raisins and goji berry, and whatever else comes along - I usually add a banana as well.
I usually decorate it with balsamic vinegar (4% acidity) and hemp seeds.

You can also work wonders with frozen vegetables of various kinds. Or, when I find some great vegetable on sale, I might cook ahead.

Serious Oatmeal

As I have been discussing serious oatmeal with some people, I will share my process here...

First, this was today's version:

Serious Oatmeal

Two day prep

I usually prepare Oatmeal for two days at a time. I take one measuring cup of steelcut oats (I get them from ShopRïte, at $3.29 for 30 Oz of organic oats), and prepare it overnight in my trusted Zojirushi NP-GBC05 rice cooker. It is ready for me at 6:30 AM with the timer.

Then I add:

• a shredded Granny Smith apple, 
• 1/2 pint blueberries
• 1 tbsp goji berries
• 2 tbsp raisins
• 1 tbsp cocoa nibs
• 1 tsp cinnamon
   

and I let that sit on "keep warm" for min 5 mins.

The daily plate of Oatmeal

Then I save half for next day and I serve the other half, fixed up as follows (in this case):

• a ring of berries (stawberries, raspberries, etc.) and other fruit (today it was Raspberries and Starfruit)
• a sliced banana sometimes even more fruit (I love me some jackfruit).
• a tbsp of hemp seed (part of my Omega-3 for the day)
• A drizzle of Balsamic vinegar.

And here is another version:

Serious Oatmeal also, but with Strawberries

A note, you do not want to O/D on Omega-3. Too much is no good, what matters is the proportion between Omega-3 and Omega-6. Personally, I use 2-3 tbsp a day of hemp seeds, milled flax seed, or chia seeds. That seems to be about right for me. Individual mileage may vary, so consult with your plant-based doctor at the time of your physical ;-)