Healthy and Thrifty

Jennette Turner, Natural Foods Educator

Eating healthfully is not expensive, and Jennette Turner, creator of the Wedge's What's for Supper? program, proves it with two delicious summer meal plans that will feed four healthfully for less than $15.

Meal Plan Number One

Dijon Turkey Stew with Butternut Squash and Kale

Est. Total cost: $14.60 (using chicken bouillon). Serves 4.

This warming and nourishing stew is delicious by itself, but if you want to you can serve it with crackers or bread.

• 1 lb. boneless skinless turkey breast, chopped into bite-size pieces
• 1/4 c. brown rice OR whole wheat flour
• 3 T. butter OR olive oil
• 1/2 c. white wine OR 1/2 c. chicken stock + 2 tsp. apple cider vinegar
• 3 c. chicken stock (boxed, canned or powdered/bouillon)
• 2 T. prepared Dijon mustard
• 1 tsp. salt (you might not need this much if your stock is salty)
• 1 & 1/2 lb. butternut squash, peeled and chopped into bite-size pieces
• 1 onion, chopped
• 1 stalk celery, chopped
• 3 leaves kale, chopped (about 2 c.)

1. Put flour in a mixing bowl and add turkey pieces. Toss well to coat.
2. Warm butter in a heavy-bottomed soup pot. Add the turkey pieces and saute until they are lightly browned on all sides, around 5-7 minutes.
3. Remove turkey from pot and set aside.
4. Add wine or chicken stock + vinegar to the pot and deglaze - scrape up all the brown bits from the bottom of the pot. (A flat bottomed wooden spoon works really well for this.)
5. Whisk in the chicken stock, mustard, and salt. Mix well, and bring to a boil.
6. Add the squash, onion, celery and browned turkey. Bring to boil again, then turn heat down and simmer for 20 minutes.
7. Add the kale and continue cooking another 5-10 minutes.

Meal Plan Number Two

Sauteed Tempeh with Mushroom Gravy

Est. Total cost: $14.20. Serves 4.

Mushroom gravy is a classic for autumn. Great with meat instead of tempeh, too!

• 1 package tempeh, cut into 2 patties
• 1-2 T. butter OR olive oil

mushroom gravy:

• 2 T. butter OR olive oil
• 1 small onion, finely diced
• 3/4 lb. button OR cremini mushrooms
• 1 tsp. salt, divided (less if your stock is salty)
• 2 T. brown rice OR whole wheat flour
• 2 cloves garlic, chopped
• 1 c. vegetable stock, "unchicken" broth OR mushroom broth
• 1/2 tsp. sage
• 1/4 c. sherry

1. Warm butter or oil in a skillet. Add onions, mushrooms and 1/2 tsp. salt, and saute, covered, for 7-8 minutes, until mushrooms have released their juices.
2. Remove cover and cook off any liquid in the pan (you may need to turn the heat up).
3. Add the flour and garlic, and saute 1-2 minutes, stirring, until it begins to brown and stick.
4. Add the vegetable stock, "unchicken" broth or mushroom broth, the other 1/2 tsp. salt (omit if you're using commercial stock/broth), sage and sherry. Stir well. Bring the gravy to boil. Lower heat and continue cooking for 10-15 minutes, until it thickens.
5. While the gravy is cooking, warm 1-2 T. butter or oil in a skillet. Saute tempeh for 5 minutes on each side or until browned. *see Note
6. Serve tempeh with gravy on top.

Note: To make your tempeh more digestible, steam or boil it for 10-15 minutes before sauteing. Press excess moisture out with a paper towel, then increase saute time by couple minutes per side.

Mashed Squash (Makes 4 + servings)

Serve with Temphe and gravy (above).

Delicious Kabocha and Red Kuri squashes have a dense, texture similar to potatoes. They also have very soft, edible peels that don't require peeling - convenient! Knick off any woody parts with your knife before chopping.

• 1 medium (about 3 lbs.) kabocha (also called "buttercup") OR red kuri squash, chopped into bite-size chunks
• 1 & 1/2 c. water
• 1/4 - 1/2 tsp. salt
• 2 T. butter

1. Place squash in a medium-large saucepan. Add water and salt, and bring to boil.
2. Lower heat and cook squash, stirring often, around 15 minutes. The squash will be tender and there will be liquid left in the pot.
3. Add butter and puree with an immersion blender or electric mixer until smooth. Serve with more butter and salt, or with gravy!

Broccoli (Makes 4 servings)

Side dish.

Broccoli is most digestible and nutritious when it is cooked until tender.

• 1 bunch broccoli, chopped into florets. The stems can be peeled and chopped as well.
• butter, for serving
1. Steam broccoli until tender. Serve with butter.