Good And Cheap PLR Ebook

Table of Contents

Introduction……….5
A Note on $4/Day……6
My Philosophy…..7
Tips for Eating and Shopping Well………8
Pantry Basics……12
Breakfast………14
Tomato Scrambled Eggs.15
Broiled Grapefruit……….16
Omelette..17
Banana Pancakes………18
new Chocolate Zucchini Muffins21
Whole-Wheat Jalapeño Cheddar Scones……….22
new Peanut Butter and Jelly Granola Bars……..25
new Egg Sandwich with Mushroom Hash…….26
ideas Oatmeal 6 Ways….28
ideas Yogurt Smash!…….32
Soup…….34
Dal……….35
Corn Soup……….36
new French Onion Soup..39
Lightly Curried Butternut Squash Soup40
Salad….42
Broiled Eggplant Salad….43
Kale Salad………. 44
new Ever-Popular Potato Salad…46
new Spicy Panzanella…..49
Cold (and Spicy?) Asian Noodles50
Taco Salad52
Beet and Chickpea Salad 53
Broccoli Apple Salad…….54
new Charred Summer Salad…….55
Snacks, Sides &
Small Bites….56
Jacket Sweet Potato……..57
Smoky and Spicy Roasted Cauliflower..58
Spicy Green Beans……….59
Mexican Street Corn……60
Green Chili and Cheddar Quesadillas….61
Cornmeal Crusted Veggies……..62
Brussels Sprout Hash and Eggs.65
Poutine….66
ideas Toast 8 Ways………69
ideas Popcorn 8 Ways…..74
Handheld………76
Cauliflower Tacos……….77
Potato Leek Pizza79
Broccoli Rabe and Mozzarella Calzones80
new Broccoli, Egg, and Cheddar Empanadas…..83
Potato and Kale Rolls with Raita84
ideas Leftovers…..87
Dinner..88
Creamy Zucchini Fettuccine…89
Pasta with Eggplant and Tomato.90
Chana Masala.93
Black-Eyed Peas and Collards…94
Vegetable Jambalaya…97
new Filipino Chicken Adobo.98
new Baked Beans 2 Ways…101
new Half-Veggie Burgers102
new Beef Stroganoff…105
new Tofu Hot Pot…106
new Deconstructed Cabbage Rolls..109
Savory Summer Cobbler… 110
Cauliflower Cheese 113
Vegetable Quiche, Hold the Crust… 114
Shrimp and Grits.. 117
Spicy, Crunchy, Creamy Polenta 118
Roast Chicken…121
me thod Roasted Vegetables..122
Roasted Potatoes with Chilies125
Spicy Broiled Tilapia with Lime.126
Big Batch..127
Spicy Pulled Pork..129
new Deviled Eggs 6 Ways..130
Perogies…132
new Dumplings 2 Ways134
Staples….136
Flour Tortillas… 137
Roti..138
Pizza Dough 2 Ways.139
new Fresh Pasta. 141
Best Tomato Sauce…..142
new Chorizo and White Bean Ragu…143
new Rainbow Rice 3 Ways…144
me thod How to Cook Dried Beans..145
me thod Croutons or Breadcrumbs..146
Drinks….148
Agua Fresca..149
ideas Smoothies 4 Ways…150
Desserts…152
Caramelized Bananas….153
Coconut Chocolate Cookies…155
Peach Coffee Cake…156
Fast Melon Sorbet….158
new Avocado Milkshake……159
Flavor.160
Peanut Sauce…. 161
Spice Oil….162
Salsa….163
Raita……164
Tzatziki….165
ideas Spices and Aromatics….166
Thanks….168
Index….172

Sample Content Preview

A Note on $4/Day

I designed these recipes to fit the budgets of people living on SNAP, the US program that used to be called food stamps. If you’re on SNAP, you already know that the benefit formulas are complicated, but the rule of thumb is that you end up with $4 per person, per day to spend on food. This book isn’t challenging you to live on so little; it’s a resource in case that’s your reality. In May 2014, there were 46 million Americans on food stamps. Untold millions more—in particular, retirees and students—live under similar constraints.

The costs for each recipe are based on two sources. For the pantry items on the following pages, I collected prices from four grocery stores in Inwood, a relatively low-income neighborhood on the north tip of Manhattan. For specific spices and a wider variety of fruits and vegetables, I looked at online grocery stores or nationwide averages collected by the Bureau of Labor Statistics.

The prices for fruits and vegetables assume that they’re roughly in season, when you can get the best deals. This means, unfortunately, that you’ll pay a lot more if you want to make peach coffee cake in February. I talk more about shopping in season on the following pages. The estimates are, by necessity, a snapshot of place and time. Costs will vary in other cities, other neighborhoods, even just other stores. Please think of the numbers as a guideline, not a guarantee.

More than in most cookbooks, my recipes are flexible and encourage substitution based on availability, price, and personal tastes. A strict budget requires flexibility and a willingness to say, “that’s a good deal this week, so it’s what I’ll be cooking!” Don’t worry, you’ll pick up the tricks quickly.

A few recipes call for fancy kitchen equipment, but in my work with low-income families in New York, I’ve found that items like blenders, food processors, and electric mixers are fairly common. I did not, however, attempt to tackle the very real situation of people who have no kitchen, no equipment, and no space to prepare food. I simply cannot hope to do those issues justice within the bounds of one cookbook. Let’s all agree that we need to keep striving to address those other issues that make it difficult f int ro or so many people to eat well.

My Philosophy

The best health advice is simple: eat fruits and vegetables. Many American cookbooks rely on meat as the central feature of a meal. My recipes celebrate the vegetables rather than the meat.

My intent was to create satisfying food that doesn’t require you to supplement your meals with cheap carbohydrates to stave off hunger.

I strove to create recipes that use money carefully, without being purely slavish to the bottom line. For example, many recipes use butter rather than oil. Butter is not cheap, but it creates flavor, crunch, and richness in a way that cheap oils never can.

I’m not a dietician, and this isn’t a diet book. I’m just a home cook, like you. If you have dietary restrictions, some recipes won’t work for you as-is, but that’s fine—you can try to adapt them to your needs, or just turn the page and keep looking for inspiration.

More than a book of recipes, this is a book of ideas. I want you to tailor things to your taste. Improvisation is the soul of great cooking! If it doesn’t work out every time, I hope you’ll forgive me. More importantly, forgive yourself, and try again.

About this Book

I created an earlier version of this book as the capstone project for my MA in Food Studies at New York University. After I posted a free PDF on my website, it went viral on Reddit, Tumblr, and elsewhere, racking up almost 100,000 downloads in the first few weeks. That support gave me the courage to launch a Kickstarter campaign to get printed copies of Good and Cheap into the hands of people who don’t have computers or who wouldn’t otherwise see it. Thousands of generous supporters contributed to the campaign, donating more than 8,000 free copies of the printed book and sponsoring 20 new recipes. Now, just five months after first posting the PDF, it has been downloaded about 500,000 times. The experience has changed my life.

Other Details

- 1 Ebook (PDF, DOC), 89 Pages
- 1 Ecover (PNG)
- Year Released/Circulated: 2023
- File Size: 78,826 KB

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