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Know Your Ingredients, Know Your Costs

Tag: breakfast

$1.25 and 3 Minute Overnight Oats

$1.25 and 3 Minute Overnight Oats

For too long I lived my life under the false impression that oats are bad for you. I associated oats with carbs and carbs with unhealthy. Then I compared this belief to my eating values – unprocessed ingredients with minimal, all-natural sweetener – and saw that it was completely unfounded. Organic rolled oats were not something to be avoided, but to be enjoyed in moderation like all good food! This quick, healthy, affordable, and delicious recipe along with my $0.50 and 5 Minute Oat Breakfast Cake recipe is a product of this change of heart and have transformed breakfast in the Cafe4111 kitchen.

$0.10 and 5 Minute Cold Brew

$0.10 and 5 Minute Cold Brew

Want to know what really grinds my gears? Cold brew coffee prices. It seriously gets me worked up. How can a jug of cold brew cost $10+ at the grocery store, when you can make it yourself in less than 5 minutes of touch time with pre-ground coffee and water? $9+ worth of marketing cost and $0.50 worth of ingredients?? I just don’t get it. To understand my confusion/frustration for yourself, try out my cold brew recipe 1 time, demystify cold brew and never buy that overpriced jug again!

$0.50 and 5 Minute Oat Breakfast Cake

$0.50 and 5 Minute Oat Breakfast Cake

If you haven’t figured it out by now, I’m a huge fan of starting off my day with a delicious breakfast! Thankfully breakfast does not need to be time consuming or expensive! It’s time to insert this $0.50 and 5 Minute Oat Breakfast Cake into your morning routine and make sure that no matter how much time you have in the morning, you always have time for breakfast!

Ingredients (1 Serving):

  • 1/2 banana
  • 1/3 cup of oats
  • 1/4 cup of unsweetened coconut flakes
  • 1/2 cup of water

Toppings (Optional):

  • 1/2 banana
  • Berries
  • Unsweetened coconut flakes
  • Nuts/seeds

Tools:

Instructions:

  1. Add oats, coconut flakes, banana and water into the blender.
  2. Blend until smooth consistency is reached (~30 seconds).
  3. Pour into small bowl.
  4. Cook in the microwave on high for 90 seconds.
  5. Add topping(s) of your choice and enjoy!

Total time = 5 Minutes (3 minutes to prep, 2 minutes to cook)

Tips:

Step 1 – Your blender should look something like this before turning it on!

Porridge Prep

Step 4 – 90 seconds in my microwave results in a solid, cake-like consistency. If you prefer it to be a little runnier, try cooking it for 60 seconds instead. Remember every microwave is different, so allow yourself three tries to figure out what you like best!

Meal Prep Tip – You can do Steps 1-3 the night before and then put the bowl in the refrigerator over night! Then in the morning add an extra 15 seconds of microwave time. When you wake up you’re less than 2 minutes away from breakfast!

Cost:

  • 1/2 banana ~ $0.10
  • 1/3 cup of oats ~ $0.15
  • 1/4 cup of unsweetened coconut flakes ~ $0.25
  • 1/2 cup of water – negligible

Cost per serving ~ $0.50

Conclusion:

Recipe epiphanies come in all forms! For example, this recipe was the result of an upset stomach. I was looking for some “bland” food and tracked down some bananas and oats. I blended them together and was surprised by how delicious it was! Then with the addition of coconut, it became a Cafe4111 breakfast special! Didn’t think I’d ever have a reason to thank my sometimes overly sensitive stomach but without it, I’d have never gotten the opportunity to share this awesome recipe with you. Give it a try and let me know if it makes your go-to breakfast menu!

As always, make informed food decisions. Know your ingredients, know your costs!

Banana Porridge with Fruit

$2 and 7 Minute Creamy Scrambled Eggs

$2 and 7 Minute Creamy Scrambled Eggs

Great days start with great breakfasts! And what makes breakfasts great? Simple, affordable, healthy recipes that provide you a feeling of nourishment and accomplishment before you get to work! This is why many of my great days start with this $2 and 7 Minute Creamy Scrambled Eggs recipe. So simple. So affordable. So healthy. Check. Check. Check. Get a headstart on your next great day by giving this recipe a try!

$0.50 and 70 Minute Whole Wheat Apple Banana Bread

$0.50 and 70 Minute Whole Wheat Apple Banana Bread

I can’t think of a better way to kick off the new year than with this $0.50 and 70 Minute Whole Wheat Apple Banana Bread made with no added sugar. Bananas and apples are plenty sweet on their own so any extra unhealthy processed sugar is just unnecessary. Plus, there is a cup of nuts packed up inside. It doesn’t get any better than that. Start off your new year right by indulging in this healthy treat!

$4.50 and 30 Minute Sweet Potato Hash

$4.50 and 30 Minute Sweet Potato Hash

Want to add another breakfast/brunch plate to your repertoire, but don’t want to have to learn any new cooking skills or buy any new tools?? I have got the recipe for you. $4.5 and 30 Minute Sweet Potato Hash. All you need is standard kitchen tools and all natural ingredients to create this colorful, delicious and healthy dish that will keep you full up while keeping your costs down.

Ingredients (~2 Servings, Up to 4):

  • 4 pasture raised eggs
  • 1 medium sweet potato (~1 lb), cut 1/2″-1″ cubes
  • 1 organic green pepper, chopped
  • 1 sweet onion or 2 shallots, chopped
  • 1/2 lb of mushrooms, chopped
  • 2 TBSP avocado oil
  • 3/4 tsp salt
  • 1/4 tsp black pepper

Tools:

  • Microwave
  • Large plate
  • Paper towels
  • Small mixing bowl
  • 10″ non-stick saute pan or grill pan
  • Silicon spatula

Instructions:

  1. Preheat oven to 400F.
  2. Chop green pepper, onion or shallots, and mushrooms into bite-sized pieces and place into the small mixing bowl.
  3. Peel sweet potato and chop into 1/2″-1″ cubes and place onto the flat plate.
  4. Cover sweet potato with two layers of damp paper towels and place in the microwave for high for 3 minutes.
  5. Heat the oil in the sauté pan on the stove top (~7 out of 10 on the burner). Once the pan is hot, transfer the sweet potato into the pan, spread it out evenly and add about 1/4 tsp of the salt.
  6. Cook without stirring for ~3 minutes until sweet potato is slightly blackened and crispy, then flip the sweet potato to crisp another side for ~2 minutes.
  7. Transfer the pepper, onion, mushroom mixture into the bowl, spread everything out evenly and add the black pepper along with another 1/4 tsp of the salt.
  8. Cook without stirring for ~3 minutes until the peppers, onions, and mushrooms slightly blacken.
  9. Flip the ingredients in the pan and then use the spatula to create four wells for the eggs.
  10. Crack the eggs directly into each well. Season them with the remaining salt.
  11. Transfer to the oven for ~4 minutes until eggs are cooked.
  12. Scoop onto awaiting plates with the spatula and enjoy!

Total time = 30 minutes (15 minutes to prep, 15 minutes to cook)

Sweet Potato Single.JPG

Tips:

Step 2 – Take advantage of this time to work on your knife skills!

Step 4 – Don’t fear the microwave! The microwave is your friend! It uses harmless levels of electromagnetic radiation to agitate water molecules and this friction between the water molecules generates heat which heats your food! Which is why you use a damp paper towel! The microwave is a huge time-saver in this recipe since the inside of the sweet potato can be quickly partially cooked prior to crisping up the outside.

Step 5 – The sweet potato may smoke a little so turn on your vent before you drop it into the skillet.

Step 6 – Use the spatula to flip over a couple sweet potato cubes after a minute to two to see how quickly they are cooking and adjust the time accordingly. You’re going for slightly blackened, crispy sweet potato not charcoal. Learn from my mistakes!

Step 10 – Take this time to finish up your clean up so that when your meal comes out of the oven all you have to do is eat!

Cost:

  • 4 pasture raised eggs ~ $2.5
  • 1 sweet potato ~ $1
  • 1 organic bell pepper ~ $2
  • 1 sweet onion ~ $0.75
  • 1/2 lb of mushrooms ~ $2.5
  • Avocado oil ~ $0.25
  • Spices – negligible

Total Cost ~ $9

Cost per serving (~2 servings) ~ $4.5

Conclusion:

For under $5, you just put together a dish that will rival anything you could order at a breakfast/brunch restaurant. And it only took you 30 minutes to prep, cook and clean. That’s about the time it would have taken you to drive to and from the restaurant, let alone the time you would have had to wait at your table for something that won’t be nearly as satisfying! And on top of that, you know every ingredient that went into the meal you just created, down to the oil that was used to cook your eggs. If breakfast can get any better than that, I’d love to know how!

As always, make informed food decisions. Know your ingredients, know your costs!

And watch out for hungry alligators!!

Sweet Potato Alligator