Recipes: Delicious, Easy and Low-cost

Often you can save a lot of money making items from scratch that we often automatically relegate to the deli counter. This coleslaw, for instance, is a snap to make, tastes better than most deli versions and costs a whole lot less:

Wendy's Coleslaw

• 1 head green cabbage
• 3 carrots, peeled
• 1/2 to 1 cup mayonnaise, to taste
• 2 T. cider vinegar
• 1 T. celery seed
• Salt and pepper to taste

1. Grate cabbage and carrots with the appropriate attachment on the food processor (you can also grate them by hand, but it's a longer process).
2. Combine with mayonnaise, vinegar and celery seed in a large bowl. Add salt and pepper to taste.

When tightening your budget, do not skimp on free-range meat. Free-range animals are raised more humanely, are not injected with antibiotics or hormones, have less fat and higher levels of long chain fatty acids and because they are grass-fed, are much less likely to carry dangerous bacteria. Back in the 70's and 80's, I sometimes made soup with factory-raised chickens. When I refrigerated the broth overnight, a thick layer of yellow fat inevitably formed. Now that I cook exclusively with free-range birds, they generate only a thin skim of pale yellow fat. Something is sure different! Whole chickens are the most economical food buy, but if you prefer the convenience of parts, legs are usually the least expensive:

Grilled Buttermild Chicken

• 1 quart buttermilk
• 1/2 cup onion, chopped
• 2 T. garlic, minced
• 2 T. kosher salt
• 2 T. sugar
• 1 T. ground cumin
• 1 tsp. black pepper
• 12 chicken drumsticks (3-4 lbs. total)

1. In a large bowl, combine buttermilk, onion, garlic, salt, sugar, cumin and pepper.
2. Submerge chicken pieces in buttermilk mixture. Cover and chill for at least four hours or up to one day.
3. Lift chicken out of marinade and wipe excess liquid away with a paper towel. Discard marinade.
4. Lay chicken pieces on a barbecue grill over medium coals or medium heat on a gas grill; close lid on gas grill. Cook, turning frequently, until browned on both sides and no longer pink at the bone, approximately 20 or 30 minutes. The chicken can also be baked in a 425 degree F oven.

Bulk grains are always an economical choice. Bulgur, the main ingredient in tabbouleh is wheat that has been par-boiled, sun-dried and ground.* This recipe is enriched with the addition of garbanzo beans. The feta cheese and walnuts are optional. Mint will enthusiastically grow in any garden or even a flowerpot:

Main Course Tabbouleh

Dressing:

• Juice of one lemon
• 2 T. extra virgin olive oil
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• Pinch sugar
• Salt and black pepper to taste

Salad:

• 1 cup bulgur
• 1/2 tsp salt
• 1 1/4 cups boiling water
• 4 T. lemon juice
• 4 plum tomatoes, diced
• 1 15 oz. can garbanzo beans, drained
• 1 cup chopped parsley
• 1/4 cup packed chopped mint leaves
• 1/2 lb. feta cheese, crumbled
• 3/4 cup walnuts, toasted and chopped

1. To make dressing: Mix ingredients together in a small covered container and shake. Set aside.
2. To make salad: Combine bulgur, salt, boiling water and lemon juice in a large mixing bowl. Cover and allow to sit for five minutes. Fluff with fork. Add tomatoes, garbanzo beans, parsley and mint. Gently combine with rubber spatula.
3. Drizzle dressing over mixture and stir until salad is evenly dressed. Garnish with feta cheese and walnuts.

*Quinoa is an excellent gluten-free substitute for bulgur. It cooks in 15 minutes.