There are so many wonderful, simple ethnic foods that being on a tight food budget shouldn't make you feel unsatisfied.  With this ever growing culture of processed foods we have long left the true sense of soulful cooking that enabled our ancestors to eat abundantly and healthy on just pennies.  This blog is donated to those who are on such a budget and making ends meet at their local food banks.  But, there are times we must venture out and buy food at the local grocery to complete our daily menus for those we love.  On these occasions, you must stop here and view the ever growing cookbook of delicious, low-cost items that adorn our tables.  Your one stop place to always have enjoyable, thrifty meals at your fingertips.


2 cup dried chick peas
1 medium onion
2 cloves crushed garlic
1 tsp. baking soda
1 tsp. coriander
1/2 tsp cumin
1 egg
1/2 cup finely chopped parsley
1/4 tsp. cayenne pepper
salt & pepper to taste
flour to bind
oil

Soak beans overnight.  Drain.  Cook until tender over medium/ low heat.  In a food processor or blender add remaining ingredients except flour and oil.  Pulse until all ingredients are smooth and processed.  Place in a bowl and add flour to just bind.  Let stand for 1/2 hour in refrigerator.  Make one inch balls with mixture and head in pan filled with 2 inches of oil  Cook a few balls at a time and let brown evenly on low/medium heat.  Allow to drain on paper towels.  Wrap with pita bread, lettuce, and tomatoes.  Usually served with Tahini Sauce.

With the joys of spring in full swing, it's important to have great protein filled snacks ready in the fridge to keep your energy reserves high.  Days seem to turn into endless hours that often tempt us to reach for the easy snack sections in our pantry when hunger rises.  But with a bit of preplanning, you can have luscious snacks ready at your fingertips for easy snacking.  Here's one that is thrifty and satisfying.

2 garlic cloves chopped
1/2 green pepper chopped
1/2 medium onion chopped
tsp. oil
Sauté above ingredients in a saucepan until soft

2 (15 oz.) cans black beans drained
3 tab. lime or lemon juice
1/4 cup cilantro
1 tsp. cumin
1/2 tsp cayenne or pepper
1/4 tsp. salt
2 tab. water

Add above ingredients to a blender or food processor.  Blend slightly.  Top with sauteed ingredients and blend until smooth.  Grab some pita chips!

There is nothing healthier than combining a starch with the delicious bean.   This recipe was given to me by a Cajun and packs a delicious punch when meeting your taste buds.  It is reasonable, and makes quite a pot full that can be enjoyed for snacking later on.  It must be made in advanced, allowing the beans to marinate in the required mixture.

1 lb. red beans
2 large onions
2 cloves garlic minced
½ tsp. Tabasco 
½ cup red wine
Water
Olive oil
¼ pd. Ham
Salt/pepper to taste
1 lb. Kielbasa sliced
Cooked Rice


Wash beans and place in a bowl. Add onion, garlic, pepper, wine, and hot sauce.  Cover with water to ½ inch over beans.  Slip in the refrigerator overnight.  Coat cooking pot with olive oil and add bean mixture, kielbasa, and ham. 

​Cook several hours until beans are tender adding .  Serve over rice.

This delicious dish can be served along with a salad or as a side dish to a main meal.  Anyway you serve it, those delicate flavors of lemon and olive oil add a nutritious, delicious meal to your day.

​Lima beans are an excellent source of molybdenum and a very good source of dietary fiber, copper and manganese. Lima beans are good sources of folate, phosphorus, protein, potassium, vitamin B1, iron, magnesium and vitamin B6.

1 pound dried lima beans
2 bay leaves
3 tablespoons extra virgin olive oil, divided
1 medium onion, chopped
4 garlic cloves, thinly sliced
1/4 cup chopped fresh parsley
2 tablespoons lemon juice
1 tablespoon chopped fresh oregano
2 teaspoons grated lemon zest
1/2 teaspoon salt
1/4 teaspoon pepper
Additional chopped fresh parsley

Rinse and sort beans; soak according to package directions. Drain and rinse beans, discarding liquid.
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Place beans in a large saucepan; add bay leaves and water to cover by 2 in. Bring to a boil. Reduce heat; simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Drain.

In a large skillet, heat 1 tablespoon oil over medium heat. Add onion; cook and stir until tender, 3-4 minutes. Add garlic; cook 1 minute longer. Add next six ingredients. Stir in drained beans and remaining oil; toss to combine. Sprinkle with additional parsley. 

• This is by far one of the best baked beans recipes ever created.  It is a meal in itself, and by just boiling up some hot dogs you've got a great, thrifty, stick-to-your-ribs meal that will leave plenty of leftovers.

Most of all, it will use up a bag of the great northern beans you've received in you food pantry bag.  1 package (16 ounces) dried great northern beans
2 smoked ham hocks (about 1/2 pound each)
2 cups water
1 medium onion, chopped
2 teaspoons garlic powder, divided
2 teaspoons onion powder, divided
1 cup barbecue sauce
3/4 cup packed brown sugar
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon hot pepper sauce, optional

Rinse and sort beans; soak according to package directions. Drain and rinse beans, discarding liquid.

In a 4-qt. slow cooker, combine beans, ham hocks, water, onion, 1 teaspoon garlic powder and 1 teaspoon onion powder. Cook, covered, on low until beans are tender, 8-10 hours.
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Remove ham hocks; cool slightly. Cut meat into small cubes, discarding bones; return meat to slow cooker. Stir in barbecue sauce, brown sugar, nutmeg, cloves, remaining garlic powder, remaining onion powder and, if desired, pepper sauce. Cook, covered, on high until heated through, about 30 minutes.

There is nothing healthier than combining a grain with the delicious red bean.  

This recipe was given to me by a Cajun and packs a delicious punch when meeting your taste buds.  It is reasonable, and makes quite a pot full that can be enjoyed for snacking later on.  It must be made in advanced, allowing the beans to marinate in the required mixture.

1 lb. red beans
2 large onions
2 cloves garlic minced
½ tsp. Tabasco 
½ cup red wine
Water
Olive oil
¼ pd. ham ( I keep a bag of leftovers in the freezer)  
Salt/pepper to taste
1 lb. Kielbasa sliced
Cooked Rice


Wash beans and place in a bowl. Add onion, garlic, pepper, wine, and hot sauce.  Cover with water to ½ inch over beans.  Slip in the refrigerator overnight. 

Coat slow cooker with olive oil and add bean mixture, kielbasa, and ham. Cook 8 hours on low until beans are tender.  Serve over rice.

Let me tell you; what a delicious way to incorporate all those canned baked beans that are piling up in your pantry.  And, to make matters a bit better, no one will suspect these are those hideous cheap canned beans most patrons ignore.  This is an easy recipe that can be put together in a flash and then forgotten about as you continue your daily routine preparing for the afternoon festivities.  

I usually visit my discount store for a pound of bacon.  I can purchase two packs for $3.00.  Place bacon in a large cookie sheet separating each strip.  Bake at 375 for about 20 minutes or until done.  Pour off drippings and save for later use as fried potatoes.

In an oven casserole dish:
4 cans baked beans (15 oz.)
2 tab. pancake syrup
1 tab. mustard
2 heaping tab. brown sugar
1 heaping tab. molasses
Cooked Bacon

Spray dish with canned oil spray to prevent sticking.  Add ingredients and stir. Top with cooked strips of bacon.  Bake at 350 for 1 1/2 hours.  Yes, one and a half hours so  the excess juice of those canned beans begins to evaporate.  Then, take it out of oven and let cool a bit before serving.  Or set aside and reheat before serving.

Are you inundated with multiple cans of baked beans?  Do you hate to let them go knowing that they are packed full of nutrients and fiber?  Most canned beans received from food banks contain only 4 - 7 mg of sugar!  They are a healthy snack alternative! Try this delicious recipe below:

14 oz. can baked beans
2 tab. lemon juice
1-2 tab. chili powder

Gently drain off extra fluid from baked beans.  You want a tad of liquid still in the can to keep consistency. Set the stove top temperature on med./low.  Put beans into a fry pan (preferably black iron if you have it), and begin smashing beans with the back of a spoon.  They will quickly become the consistency of refried beans in minutes.  Add 2 tab. of lemon juice and stir.  Keep stirring until beans begin to resemble refried beans and lose some moisture content.  This is the beauty of it!  You can make your bean dip thin or thick depending on personal preference.  Add chili powder, adjusting for taste.  Enjoy with vegetables or corn chips.

Have you been getting bags of pinto beans from your local food bank and unsure how to prepare it quickly and easily?  Do you have a hankering for some good ol' Mexican food rolled into a nicely floured tortilla or in a bowel topped with cheese?  

Here's a phenomenal, easy recipe to make a huge batch of refried beans that will freeze extremely well.  Just cook, mash, place in plastic containers and you have a wholesome, on-the-go snack that warms up quickly.  


1 pound dried Pinto Beans 
1 Onion, chopped
4 cloves garlic, minced
2 teaspoons ground Cumin
2 teaspoons salt
1/2 teaspoon Cayenne pepper
Optional Add-ins, Such As Ham Bone Or Bacon Strips
7 cups Water
Salt And Pepper, to taste
Optional Toppings

Pour dried beans in the slow cooker. Add onion, garlic, cumin, salt and cayenne pepper. For a richer flavor, add a ham bone or a couple of bacon strips to the crock. 

Pour the water over the top of the beans and cover tightly. Turn slow cooker on high and cook for 8–10 hours. You can also cook on low for 12 hours or longer.

Once beans are very tender, remove the ham bone or bacon if necessary. Depending on your slow cooker, you may have excess liquid in the crock. Scoop 1 ½ cups of the bean liquid out of the crock and reserve.

Use an immersion blender or a potato masher to smash the beans into a relatively smooth texture. Add some of the bean liquid back in if needed to reach the right consistency. Salt and pepper to taste.

Serve as-is or sprinkle with your favorite toppings. Serve warm.

Make this over the weekend for a thrifty, healthy snack all week.  If you love hummus, you're going to love it even more when its home made from scratch.

1 cup dried garbanzo beans
1 medium onion, quartered
1 bay leaf
4 cups water
1/4 cup minced fresh parsley
1/4 cup lemon juice
1/4 cup tahini
4 to 6 garlic cloves, minced
1 teaspoon ground cumin
3/4 teaspoon salt
1/8 teaspoon cayenne pepper
1/4 cup olive oil

Assorted fresh vegetables and crackers

Sort beans and rinse in cold water. Place beans in a large bowl; add water to cover by 2 in. Cover and let stand overnight.

Drain and rinse beans, discarding liquid. Transfer beans to a pot; add the onion, bay leaf and 4 cups water.

Cover securely and cook for 1 hour on medium/low.

Remove from the heat. Immediately cool.  Drain bean mixture, reserving 1/2 cup cooking liquid. Discard onion and bay leaf.

Place the beans, parsley, lemon juice, tahini, garlic, cumin, salt and cayenne in a food processor; cover and process until smooth. While processing, gradually add oil in a steady stream. Add enough reserved cooking liquid to achieve desired consistency.
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Cover and refrigerate for at least 1 hour.