Spice Rubbed Roasted Squash

Total Cost: $3.75

Cost Per Serving: $0.47

Serves: 8

Total time 1 hour 15 minutes

Ingredients

• 2 small (or 2½ lbs.) winter squash $3.19
• ¼ cup brown sugar $0.08
• ¼ tsp cayenne pepper $0.02
• ⅛ tsp garlic powder $0.02
• ½ tsp smoked paprika $0.05
• ½ tsp salt $0.02
• Freshly ground black pepper (10-15 cranks) $0.05
• 2 Tbsp olive oil $0.32

Instructions

1. Preheat the oven to 400 degrees. Cut the stem off of the squash and then carefully slice each squash in half. Use a spoon to scoop out the seeds and any stringy flesh. Cut the squash halves in half one more time, so that each squash is now in quarters.
2. In a small bowl stir together the brown sugar, cayenne pepper, garlic powder, smoked paprika, salt, black pepper, and olive oil. Add a little bit of water (1-2 Tbsp) to make a paste that can be spread easily over the squash.
3. Place the squash pieces in a glass or ceramic baking dish so that they are in a single layer, not overlapping, and cut sides are facing up. Spread the spice mix liberally over all cut surfaces of the squash (don't season the skin side).
4. Roast the squash in the preheated oven for 45 minutes to one hour, or until the edges are golden brown and the squash is easily pierced with a fork. The exact time will depend on the size and thickness of your squash.

Notes

I used parsley as a garnish in the photos for visual effect only. The parsley is not necessary for the flavor.

Home-made Hummus

Total Cost: $1.97

Cost Per Serving: $0.39

Serves: 5 (1/2 cup ea)

Total time 10 minutes

Ingredients

• 1 (15 oz.) can chick peas / garbanzo beans $0.66
• 2 Tbsp olive oil $0.24
• ¼ cup lemon juice $0.22
• ¼ cup tahini (sesame paste) $0.72
• 1 clove (1/2 Tbsp minced) garlic $0.06
• ½ tsp salt $0.05
• ⅛ tsp cumin $0.02
• ¼ to ½ cup water $0.00

Instructions

1. Drain the chickpeas. Combine all of the ingredients except the water in a food processor or blender. Starting with ¼ cup of water, puree the ingredients and add more water as needed to keep the contents of the blender churning smoothly. Stop the blender and stir occasionally. The hummus is done when it is smooth and looks slightly whipped. Makes approximately 2.5 cups.

pizza dough

Total Cost: $0.37

Cost Per Serving: $0.09

Serves: 4

Total time 1 hour 42 minutes

Ingredients

• 1 tsp yeast $0.11
• 1 Tbsp sugar $0.01
• ¾ cups warm water $0.00
• 2 – 2½ cups flour $0.15
• 1½ tsp salt $0.05
• 1 Tbsp olive oil $0.05

Instructions

1. Combine the yeast, sugar and warm water in a bowl. Stir well to dissolve the yeast and sugar. Let sit for 3-5 minutes to let the yeast bloom (or “wake up”). You’ll see foam on top when it’s awake and ready to go.
2. While you’re waiting for the yeast, combine 2 cups of the flour and salt in a large bowl. Stir well to evenly distribute the salt. Add the olive oil (it will get sired/mixed in during kneading). The remaining half cup of flour was an allowance for what might be added during kneading. In actuality, you probably won’t use a whole half cup.
3. Once the yeast water is foamy on top (see photos below) stir it into the flour mixture. Stir it with a spoon until it forms a loose ball. Turn it out onto a counter and begin to knead the dough. Knead well for 10 minutes. Sprinkle flour on the countertop sparingly as you knead. If you add too much flour the dough will end up dense (more like a bagel) rather than light like a pizza dough. I found that as long as I kept my hands and the dough moving quickly, it did not stick and did not need more flour. 
4. At this point you have three options: use the dough tonight (one hour after kneading), use it tomorrow (allowing it to rise in the refrigerator over night) or within a month (freezing the dough).
5. To use the dough the same day, form the kneaded dough into a ball (or cut and form into four small balls for individual pizzas). Spray a bowl with non stick spray, place the dough inside and turn it to coat with oil. Cover the bowl loosely and let it rise in a warm place for one hour. After it has risen, punch it down to release some gasses and stretch it into a 16″ round.
6. Many people say that the dough develops a better flavor if allowed to proof (rise) slowly over a day or so, either in the refrigerator. Every pizza establishment that I have worked at also made their dough at least one day ahead of time. Form the dough into a ball and coat with oil the same way as in step 4a but place the dough in the refrigerator. The dough can be used up 8-24 hours later.
7. You can also freeze the dough. After forming it into a ball (or multiple smaller balls) coat it with oil, wrap tightly in plastic wrap then place in a freezer bag. When you are ready to use the dough, simply place it on the counter for one hour prior to use. The dough should be at room temperature before you begin to stretch it into shape.
8. Once you stretch the dough into shape, place it on a perforated pizza pan coated with non-stick spray and a light dusting of cornmeal. Bake in a preheated (completely preheated, no short cuts here) oven at 450 degrees for 10-12 minutes or until the edges are brown and crispy. Making sure the oven is well heated before hand will ensure that the bottom cooks and gets nice and crispy.

Hummus & Grilled Vegetable Pizza

Total Cost: $4.40

Cost Per Serving: $1.10

Ingredients

• 1 recipe pizza dough $0.37
• ½ recipe hummus (any flavor) $0.99
• 1 small zucchini $0.47
• 1 small summer squash $0.48
• 1 medium portabello mushroom cap $0.84
• ½ small red onion $0.24
• ⅓ of 12 oz. jar roasted red peppers $0.67
• 2 Tbsp olive oil $0.24
• to taste salt and pepper $0.05
• ½ tsp crushed red pepper (optional) $0.03
• 1 Tbsp cornmeal $0.02

Instructions

1. Prepare and knead the pizza dough. Place the ball of dough in a bowl, loosely covered, in a warm place to rise for one hour.
2. While the pizza dough is rising, make the hummus. Add enough liquid to the hummus so that it is easily spreadable with a spoon. Keep the hummus refrigerated until ready to use.
3. Wash the vegetables to remove debris. Slice the squash and onion into half inch thick pieces. Place the squash in a bowl and drizzle with 2 Tbsp of olive oil. Season with salt and pepper and toss to coat. Preheat a counter top grill and then grill the squash for about 5 minutes. Wipe excess oil out of the bowl the portabello cap and onion pieces. Grill them in the same manner as the squash. After the vegetables are grilled, cut into bite sized pieces. Also, cut one of the roasted red peppers from the jar into strips.
4. Once the dough has risen to about double its original size (about one hour), begin to preheat the oven to 450 degrees. Prepare a pizza pan with non-stick spray and a generous sprinkle of cornmeal.
5. Punch the dough down and, using floured hands, stretch it into a 16 inch circle. Using the back of a spoon, spread about half of the batch of hummus over top of the dough. Top with the grilled vegetables.
6. Bake the pizza for 20-25 minutes or until the outside edges of the crust are golden brown. Cut into 8 pieces and enjoy!

Slow Cooker White Bean Soup

Total Cost: $4.78

Cost Per Serving: $0.80

Serves: 6-8 (makes 9 cups)

Total time 8 hours 15 minutes

Ingredients

• 2 Tbsp olive oil $0.32
• 4 cloves garlic $0.32
• 1 medium yellow onion $0.73
• ½ lb. carrots $0.55
• 4 stalks (1/2 sleeve) celery $0.80
• 1 lb. dry navy beans* $1.69
• 1 whole bay leaf $0.15
• 1 tsp dried rosemary $0.10
• ½ tsp dried thyme $0.05
• ½ tsp smoked paprika $0.05
• Freshly cracked pepper (15-20 cranks of a mill) $0.05
• 1½ tsp (or more to taste) salt $0.05

Instructions

1. Mince the garlic, dice the onion, slice the celery, and slice the carrots into thin rounds. Add the olive oil, garlic, onion, celery, and carrots to a large (5qt or larger) slow cooker.
2. Sort through the beans and remove any debris or stones. Give them a quick rinse and then add them to the slow cooker, along with the bay leaf, rosemary, thyme, paprika, and some freshly cracked pepper.
3. Add SIX CUPS of water to the slow cooker and stir to combine the ingredients. Place the lid on the slow cooker and cook for 8 hours on low or on high for 4-5 hours.
4. After 8 hours, stir the soup and mash the beans slightly. Starting with just a ½ tsp, add salt to your liking. I used about 2 tsp total, but keep tasting and adding more, ½ tsp at a time, until it reaches the level that you prefer.

Notes

*Make sure to get navy beans, not cannellini beans, which are related to the kidney bean. Kidney beans and cannellini beans contain a high level of phytohemagglutinin, which is a strong, naturally occurring gastrointestinal toxin. The levels of this toxin can actually increase if the beans are not fully boiled for ten minutes. If you're unsure about your beans, boil the beans on the stove top for at least ten minutes before adding to the slow cooker with the rest of the ingredients.

Quick Curried Chickpeas

Total Cost: $3.16

Cost Per Serving: $0.53

Serves: 6

Total time 30 minutes

Ingredients

• 2 Tbsp olive oil $0.22
• 1 med yellow onion $0.37
• 2 cloves garlic $0.14
• 2 (15 oz.) cans chick peas, drained $1.32
• 1 (20 oz.) can tomato sauce $0.52
• 1 cup water $0.00
• 1 Tbsp curry powder $0.15
• ½ bunch fresh cilantro $0.44

Instructions

1. Dice the onion and mince the garlic. Cook the onion and garlic in a large pot with olive oil over medium heat until softened (3-5 minutes).
2. Drain the canned chick peas and add to the pot. Also add the tomato sauce, water and curry powder. Stir the pot until everything is evenly mixed. Bring the mixture up to a simmer over medium heat.
3. While the chick peas are simmering, rinse the cilantro and pull the leaves from the stems. Roughly chop the leaves and add them to the pot. Give everything a stir and continue to simmer until the sauce has reduced to a thick consistency (about 20 minutes total). Stir the pot every few minutes to prevent the sauce from burning and sticking to the bottom.

Mujaddara - Libanese dish impresses even the pickiest eaters

Total Cost: $3.45

Cost Per Serving: $0.58

Serves: 6 (1 cup each)

Total time 1 hour 50 mins

Ingredients

• 2 Tbsp olive oil $0.32
• 4 yellow onions $1.59
• 1 tsp cumin $0.10
• 1 tsp allspice $0.10
• ¼ tsp ground cloves $0.03
• 2.5 cups vegetable broth $0.30
• 1 cup long grain white rice (or jasmine) $0.33
• 1 cup brown lentils $0.68

Instructions

1. Thinly slice the onions and add them to a large pot with the olive oil. Cook over low heat, stirring frequently for one hour, or until they are deeply golden brown, sticky, and caramelized. Remove half of the onions and set them aside to top the pilaf after cooking
2. Add the cumin, allspice, and cloves to the pot with the remaining onions. Sauté for about one minute to lightly toast the spices. Add the vegetable broth and stir the pot well to dissolve any browned bits stuck to the bottom of the pot.
3. Add the rice and lentils to the pot. Cover the pot with a lid and turn the heat up to high. Allow the contents to come up to a boil. As soon as it reaches a full boil, turn the heat down to low and let it simmer for 30 minutes. After 30 minutes, turn the heat off and let it rest for 10 minutes without removing the lid. Finally, remove the lid, fluff with a spoon or fork, then top with the reserved caramelized onions. Serve warm.

Notes

If your vegetable broth is low sodium or sodium free, you'll likely need to add some salt when cooking the rice and lentils. Taste the broth before setting the pot to boil and add salt as needed.

Cinnamon Rolls / Buns

Allergen Information: Dairy-free, egg-free, soy-free, corn-free. Can be made nut-free
Makes an 8 inch cake pan full of pull apart rolls.

Ingredients:
1/4 cup water
1/4 cup almond milk(or other non dairy milk)
1 Tablespoon raw sugar or maple syrup
2 teaspoon yeast
1 Tablespoon flaxmeal(optional)

3/4 cup Bread flour (or all purpose flour)
1/4 cup raw Cashew flour (ground raw cashew)
1/2 cup whole Wheat flour
1/2 teaspoon salt
1/2 teaspoon baking powder
2 Tablespoons Oil /melted earth balance
2 Tablespoons ground raw sugar or other sugar

Filling
2 Tablespoons or more melted vegan butter or coconut oil or organic canola oil
1/3+ cup raw sugar coarsely ground(or half fine powdered sugar/brown sugar and half granulated sugar)
2+ Tablespoons Cinnamon powder

Icing– Adapted from Pioneer woman’s maple frosting
1/4 cup ground raw sugar or vegan powdered sugar
1/2 teaspoon instant coffee ground
1 teaspoon oil
1/2 teaspoons almond milk
2 to 4 teaspoon Maple syrup
pinch of salt

Method:
In a large bowl, add warm water, 1 tablespoon sugar, yeast, flaxmeal. mix and let sit for 5 minutes or until frothy( if the yeast does not get frothy, it is most likely old  or dead).
Mix the baking powder and salt in wheat flour.
Add all the flours, oil, sugar, oil, ground cashew, warmed almond milk.
Mix with a spoon, then knead for 2 minutes until well combined.
(At this point You can let the dough rise for an hour and then punch it down and then make the rolls. Or store the dough overnight in the refrigerator, then let it sit on the counter for an hour before you proceed to make rolls. Or proceed to make rolls immediately without any rise time as below.) 
Using 2-3 Tablespoons wheat flour, roll the dough into a somewhat rectangle ( roughly 12 by 8 inch)
Spread the oil/melted butter liberally.
Sprinkle filling sugar evenly on top.
Sprinkle as much cinnamon as you like. 
Roll up the rectangle and seal the edges.
Cup up the rolls an inch wide, about 12 or more pieces
Dip each roll bottom in some flour and place on parchment lined or greased cake pan. The flour helps seal the oil and sugar in the roll reducing the bottom mess.
The 12 rolls will fit an 8 inch cake pan with a little space in between.
Spray water on top and Lightly cover pan with a towel. 
Let it rise for 30 minutes in a warm place. *At this step you can refrigerate the rolls instead of keeping them for the second rise. Cover in parchment. Let them come to room temperature before baking ( about an hour)
Bake at preheated 375 degrees F for 18 to 20 minutes until golden.
Remove the buns from the pan. Let cool for 5 minutes.
Icing:
Till then prep the icing.
Mix all the ingredients of the Icing to form a smooth thick mixture.
Add a few more drops of almond milk if needed.
Or you can make a simple sugar icing. Mix 1/4-1/3 cup powdered sugar and a teaspoon or so almond milk to get a thick mixture.
Drizzle as much or as little icing on the rolls. Or dip the rolls in the icing.
Serve warm.
The rolls are best served fresh and warm, but will keep on a cool counter without icing for upto 2 days.

Notes:
Cashew flour or wheat flour can be substituted with more bread flour. You might need a few Tablespoons more bread flour to get a non sticky dough.