Hilariously Easy Slow Cooker Bean Stew

I can't believe how easy this recipe is. I really can’t.

It doesn't seem possible that a recipe could have this few ingredients, cost this little, be this delicious... and still be this easy. But it is. Yet another candidate for my next collection of top Laughably Cheap recipes!

I hope you enjoy this humble and hearty soup recipe as much as we did.


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Easy Slow Cooker Bean Stew

Ingredients:
1 cup white beans
5 cups water or stock
1 28-ounce can whole peeled tomatoes
1 onion, chopped very coarsely
A dash or two of Tabasco or cayenne pepper, optional
Black pepper to taste

Directions:
1) Combine everything in your slow cooker and cook on low for 6-7 hours. Check beans for tenderness once or twice during the last hour to avoid overcooking.

2) Serve with optional rice or brown rice.

Serves 4-5.
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Recipe notes:
1) This recipe is so hilariously easy and so self-explanatory that all I could think to offer was a rundown of the cost:

Beans, ½ of a 1-pound bag: 65c
Onion: 30c
Canned tomatoes: 1.25
Spices: 20c
Total Cost: about $2.40, or about 50-60c per serving.


Related Posts:
The Six Core Principles of Healthy, Inexpensive Cooking [FULL ARCHIVE]
Thoughts On Recipe Development
Cookbook Review: Mollie Katzen's The Heart of the Plate
Baking for Beginners: How to Make a Sponge Cake



How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

CK Links--Friday July 25, 2014

Links from around the internet. As always, I welcome your thoughts.

PS: Follow me on Twitter!

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After a dozen or so diets, I came to the obvious conclusion. The easy answers that I wanted to hear weren't the real answers at all. (The Telegraph)

Lay off the almond milk, you ignorant hipsters! (Mother Jones)

CK readers, you were right all along! "The more informed you are, the more likely you choose store brands." (Bloomberg, via Addicted to Canning)

"Food prices have soared." "No they haven't." Worthwhile in part to show how data can be hilariously easy to spin. (Carpe Diem)
Related: Guess What? We Spend Less Than Ever On Food.

Even the ancient Romans avoided local foods. (Rachel Lauden, via Jayson Lusk)
Related: Sometimes, it's more ethical to buy your food from far away.

"...almost no humans are able to force themselves to see honestly and without substantial bias on all topics." (Overcoming Bias)

Statistically significant studies... aren't significant. (Pacific Standard)

Now, I don't begrudge people the opportunity to make mistakes. (Lacking Ambition)

20 recommended books that will make you smarter. And richer. (Farnam Street)

Had this been illegal in 1972, every mother in America would be in jail. (Bloomberg)

When I found out that every single one of my neighbors for the past 10 years didn't have to pay a cent for their house, my reaction was, why bother trying so hard? (Financial Samurai)


Got an interesting article or recipe to share? Want some extra traffic at your blog? Send me an email!


How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

MORE! Top 25 Laughably Cheap Recipes at Casual Kitchen

Readers: I'm back with yet another compendium of the very best and most laughably cheap recipes here at Casual Kitchen. For readers new around these parts, "laughably cheap" is an expression we use here for a recipe that's so inexpensive and so good that it literally makes you laugh out loud.

Well, my previous Top 25 Laughably Cheap Recipes post is now nearly five years old, and over those five years it became one of Casual Kitchen's most viewed posts. But since then, however, I've published a ton of new recipes, many of which are (believe it or not) even easier and less expensive.

Well, it's time to share those even easier and less expensive recipes, with readers old and new, in an easily accessible format. So today, I bring you The NEXT Top 25 Laughably Cheap Recipes at CK. I hope you find it useful. More importantly, I hope it helps you eat well--and save time and money while you're at it. Enjoy!

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Chicken in Tomato Sauce
One of CK’s easiest recipes for around $1.25 per serving.

Easy Curried Chickpeas and Tofu
Rich, delicious and spicy, and only about $1.25 per serving.

Peanut Pineapple Stew
Delicious, intriguing and healthy at just 80c per serving!

North African Lemon Chicken
An exotic yet easy recipe (with an admittedly unusual origin) that serves 5-6 for less than $7.00 total.

Roasted Zucchini and Chickpea Soup
An elegant and rich soup like nothing you've tasted before, at just 99c per serving.

Thai-Style Tofu in Coconut and Lime Sauce
Serve 4-6 for less than $7.00 in total with this easy-to-make yet complex-tasting dish.

Curried Corn
You’ll laugh out loud at how easy it is to cook this unusual recipe. Just over $1.00 a serving.

Savory Moroccan Chickpeas
Perfect for vegetarians, vegans and even gluten-free eaters. Only $1.15 per serving.

Braised Red Cabbage
This savory and easy recipe involves “studded onions.” I shall say no more.

Hilariously Easy Chicken Soup
The name says it all. It's simply amazing that a soup this easy could be this good.

Potato Peanut Curry
You'll never guess how easy it is to make this simple but exotic recipe. Just 70-75c per serving.

Spicy Sauteed Beets
You'll never look at the humble beet in the same way again.

Mujadarrah
Simple, delicious Middle-Eastern comfort food at a mere 50c a serving.

Easy Porotos Granados
This dish is so good it taught me to stop hating squash.

Yellow Split Pea Soup
Barely 10 minutes of prep time and a hard-to-believe per serving cost of under 40c.

Indian Mung Bean Stirfry
This vegan-friendly dish packs a big punch of nutrition for just 80c a serving.

Tomato Lentil Soup with Orzo
Adapted from one of our favorite cookbooks, Vegetarian Soup Cuisine, this recipe is easy to prepare and leaves you with days of leftovers. Per-serving cost? Just 60-70c.

Fiery Sausage and Split Pea Soup
Sick of old, boring split peas? This recipe--one of CK’s easiest of all time--will fix that for you. Per serving cost: around 70c.

The 911 Frittata
Outrageously easy! With a per-serving cost of just 60c.

Carrot and Fresh Cabbage Curry
This dish can be made in about 30 minutes for as little as 50c a serving.

Garden Pasta
A delicious, easy recipe that serves three for just 50c a serving.

Coconut Curry with Collard Greens and Black-Eyed Peas
A home run recipe you can make in under 30 minutes, with a truly unusual mix of flavors, spices and textures.

Easy Slow Cooker Beef and Barley Stew
Just 15 minutes of prep work and a mere $1.25 a serving.

Easy Minestrone Soup
Serve six with this simple, delicious recipe. Just 80c a serving.

Roasted, Toasted Garden Barley Pilaf
It's hard to believe this hearty recipe costs under 50c per serving.



How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

CK Links--Friday July 18, 2014

Links from around the internet. As always, I welcome your thoughts.

PS: Follow me on Twitter!

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Is our sugar paranoia getting out of control? (The Telegraph, via Addicted to Canning)

The only guarantee about diet trends is that they're eventually debunked. (LA Times)

Marion Nestle is surprisingly lukewarm on the nutritional value of organics. (Food Politics)

The latest issue of The Scientist magazine discusses GMO and biotech foods. (The Scientist)

Why are beef and pork prices so high? (Jayson Lusk)

Chef Jacques Pepin explains how "reality" cooking shows get it all wrong. (Daily Meal, via Alosha's Kitchen)

"Many leap to the conclusion that the Dalai Lama is hypocritical in his actions of eating meat, but looking a bit deeper you will find that is not the case." (Samvid Beauty via Rachelle Fordyce)

Still more doctors are getting off the statin bandwagon. (Dr. John M.)

On breakthrough workouts. (Mark’s Daily Apple)

There's a good case against regularly monitoring your portfolio's performance. (Monevator)

Recipes:
Bump up the taste with Grilled Lemon Terragon Tuna. (Food and Fire)

Pollo Pibil. (Mexico in My Kitchen)

Shrimp with Mint Pesto. (Meta Mint)


Got an interesting article or recipe to share? Want some extra traffic at your blog? Send me an email!


How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

Recipe: Chipotle Crockpot Chili

We've been experimenting with this recipe for a while now, tweaking it, adjusting the spices and the ratios, and I think now we've got it about perfect: This chili is thick and rich with just the right amount of smooth, smoky heat.

And like all of the recipes we share here at Casual Kitchen, this slow cooker recipe is healthy, delicious, inexpensive and really easy. I hope you enjoy it!

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Chipotle Crockpot Chili

Ingredients:
3/4 to 1 lb ground beef
1 28-ounce can crushed tomatoes
1 15-ounce can diced tomatoes
1 12-ounce can tomato paste
2 15-ounce cans red beans or kidney beans
1 onion, chopped coarsely
1 green bell pepper, chopped coarsely
4 garlic cloves, minced or pressed
2 Tablespoons mild chili powder
2 teaspoons cumin
2 chipotle peppers in adobo sauce, with some of the sauce
1 cup water
Black pepper, to taste

Directions:
1) Brown ground beef in a separate pan. While beef is browning, add tomatoes, tomato paste, spices, garlic, chipotle chiles and water to bottom of crockpot and stir until well combined.

2) Add browned ground beef and all other ingredients to the tomato/spice mixture, stir well. Cook for about 5 hours on low setting. Serve over rice or brown rice.

Serves 8.
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Recipe notes:
1) Meat: This recipe contains less meat than you'd typically see in a chili recipe. That's deliberate. However, feel free to adjust the bean/meat ratio to your tastes. If you prefer more meat, you could boost the beef to as much as 1.5 lbs. If you prefer less meat, or another meat like pork or turkey, or if you prefer no meat at all, go for it. Any of these permutations will work.

2) Fat: Should you drain the fat from the beef before adding it to the recipe? Since we've been exploring highly-regarded modern nutrition books like Why We Get Fat and The New Evolution Diet, we've essentially stopped worrying entirely about cutting fat from our diet. We've found that not draining the meat increases satiety and palatability. But feel free to drain the fat away if you'd prefer.

3) Spicy Heat: If you'd like a spicier chili, feel free to add a third (or a fourth!) chipotle chile. Or, alternatively, you can add more of the adobo sauce that comes along with canned chipotles.

4) Cooking time: One of the singular benefits of crockpots/slow cookers is that you can be incredibly inexact with cooking times. Cooking this recipe for hour more (or less) on your slow cooker's low setting won't disrupt it in the least.





How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

CK Links--Friday July 11, 2014

Links from around the internet. As always, I welcome your thoughts.

PS: Follow me on Twitter!

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Americans are eating all the wrong kinds of calories. (Wonk Blog)

Cereals are now trumpeting extra protein. It's all marketing. (Food Politics)
See also from CK's archives: How cereal companies hide sugar in plain sight.

Why you shouldn't fall for The Food Babe’s "quackmail." (Forbes)
Related: readers may recall CK discussing Vani's inability to grasp both logic and chemistry in my post on the Subway/Yoga Mat controversy.

The Food Babe’s “thorazine deficient writing” is the aspartame of medical understanding. (Science-Based Medicine, via Jayson Lusk)

Doctors struggle--really struggle--with health statistics too. (BBC, via Addicted to Canning)

Three more food related items you don’t have to throw away… including strawberry tops? (Life Your Way)

Benefits of cholesterol in your diet. Oh, and a side-benefit: yet another reason never to read Time Magazine. (Healthy Home Economist)

An inspiring (and realistic) before-and-after story of a guy adopting an unprocessed diet. (Mark’s Daily Apple)

The pros and cons of cheat days. (Daily Burn)

It’s shocking what that iPad does to your kid’s brain. (2machines, via OwlHaven)

Money is more about mind than it is about math. (Get Rich Slowly)


Got an interesting article or recipe to share? Want some extra traffic at your blog? Send me an email!


How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

Meat-Eaters Ordering Vegetarian: Polite? Or Phony?

Why would a meat eater, when going out to eat with vegetarian friends, choose to order vegetarian food if s/he could have ordered meat at the same restaurant and would have preferred such a meal? Is that actually a show of respect? Or is it incongruence? Or cowardice?

Do meat eaters do this because the presence of vegetarians causes them to care a little more about animals? Or do they care more about the feelings of their vegetarian friends? Or do they simply lack the courage and conviction to be fully themselves in the face of opposing social pressure and the potential for judgment? Do they fear eating differently than the group?

A committed vegetarian doesn't switch diets in a room of 100 meat eaters, regardless of whether it might cause anyone discomfort. So why do meat eaters so often feel the need to semi-apologize for their choices when the opposite situation arises?

This was shared on Facebook by a friend of mine who runs a widely-read personal development blog. I thought it was an absolutely fascinating question--something well worth thinking about, particularly since I've been in exactly this situation countless times. Readers know, we here at Casual Kitchen love vegetarian and vegan cuisine, but we also eat meat too from time to time.

And yet, whenever I'm eating with vegetarians, I almost always order a meatless dish. Moreover, when we have vegetarian or vegan friends over to our home for dinner, I make a point of cooking foods they like and that fit their diets. Otherwise, why invite them at all?

Quite honestly, the perspective above never occurred to me before, which is why my initial thought was that my friend was simply over-interpreting a simple act of common courtesy. Here's his striking response:

I know it's often due to politeness or courtesy. What I'm asking is: Why would a meat eater perceive this as a courtesy? If they feel comfortable eating meat, then why wouldn't they feel just as comfortable eating meat in front of those who don't?

So.... is it a courtesy or isn't it? All of a sudden I'm not so sure.

Readers, what do you think? What would you do as an omnivore eating out with vegetarians or vegan eaters? Would you order meat? Or veggie? And now that you've read the discussion above, do you consider it courtesy? Or incongruency?

Share your thoughts below!


How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

CK Links--Friday July 4, 2014

We're back! Thanks for indulging me while I took a break from running my weekly links posts for the month of June. Once again, here are some of the posts and articles I've been looking at over the past week or so. As always, I welcome your thoughts.

PS: Follow me on Twitter!

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It was never gluten... it was carbs that gave people problems. (New Yorker)

Is obesity stigma is the last allowable prejudice? (Mark’s Daily Apple)

The truth about grass-fed beef. (Food Revolution)

Even the Amish use GMOs... willingly! (Jayson Lusk)

The case against antibacterial soap. (Gizmodo)

How to be productive. (Ombailamos)

Why do we make decisions our futures selves regret? (Farnam Street)

The death of the blog? (New Republic)

"...the decline of the blog has come so quickly, one has to wonder whether we ever really liked the medium at all." (Observer)

Your lifestyle has already been designed. (Raptitude)

A call for revolt against advertising. (Zen Habits)

Bonus: This week was the anniversary of the birth of economist Frederic Bastiat. Why is he important? Because he was the first true advocate for consumer empowerment. (Carpe Diem)

Got an interesting article or recipe to share? Want some extra traffic at your blog? Send me an email!


How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.

Tips vs Strategy

Let's pretend we've stumbled into the middle of a conversation. It's between two people discussing how to get ahead on a long term goal--in this case, their retirement:

Person A: Have you ever read the Early Retirement Extreme blog? Or Mr. Money Mustache's blog? There's some really useful strategies in those sites.

Person B: You mean Jacob? That weird guy who lives in a trailer? Man, that's crazy. No way would I live in a trailer just so I could retire a few years earlier. And Mr. Money Mustache? I mean, I tried reading him, but he's just a jerk. Too much profanity and he taunts his readers.

See what just happened there, from a psychological standpoint? Let's start with an obvious distinction: these two speakers have dramatically different information gathering techniques. Anyone who open-mindedly reads half a dozen posts or more at ERE or MMM will quickly pick up several striking new ways to think about work, retirement, spending and money. Person A's method of information gathering, likely both strategic and open-minded, enabled him to capture several useful ideas from both sites.

But Person B on the other hand... well, let's be blunt: Person B's mind is closed. And when he does read something, it's likely with a "skim until offended" mindset (this kind of reader wouldn't last three paragraphs at Mr. Money Mustache's blog). Worst of all, Person B uses irrelevant details to invalidate ideas: The fact that Jacob lives in a trailer, or that Mr. Money Mustache is "a jerk" means--to him--that every single one of their ideas is worth no further consideration.

The result, of course, is Person B instantaneously lays waste to an entire ecology of insight.

But what's the central flaw in Person B's approach to new ideas and information? It's this: Person B exists on the level of tips rather than on the level of strategy.

When you live on the level of tips, it's much easier to reject ideas for minor or irrelevant reasons. We humans are cognitive misers: if we want to rule out an entire knowledge domain quickly and with utter totality, just pick any list of tips generated by that strategy and select the worst tip you can find. Bundle that tip with a snarky remark (He lives in a trailer! That's crazy!), et voila: you get to wash your hands of an entire knowledge domain.

But here's the important part: the tip is not the strategy. They are not the same. By conflating them, Person B ends up rejecting a highly desirable strategy (pursuing financial independence) merely because one potential implementation of that strategy (living in a trailer) sounds dumb to him.

Remember: we stumbled into a conversation between two people talking about getting ahead on retirement planning. The fact that Person B is even participating in this conversation--to the point where Person A offered him a couple of deeply useful resources--suggests that Person B has serious interest in the topic. The problem of course, is that Person B also has some serious mental baggage to work through before he's ready to make forward progress.

I see this phenomenon a lot--a lot--among people grappling with large, long-term strategic projects like retirement, learning to invest, improving your diet, improving your fitness, becoming more well-read, and many other subject domains.

Remember, we humans are cognitive misers. In the short run, it's far easier, cognitively speaking, to blow an entire subject domain out of the water with a remark. In the long run... well, let's just say I'd lay money on Person A being the one who makes progress in these domains. Wouldn't you?

Don't confuse tips with strategies. If you find yourself rejecting a tip a little too quickly, a little too autonomically, stop. Go back. Chances are there's something there that you're resisting--something you probably should look at more closely. The key cue here is the instantaneous, automatic rejection.

When you live on the level of strategy, however, tips stop mattering so much. They don't swing your opinion at all about the overall strategy. You're already aware that some tips fit your strategy while some don't. You'll also be generative with your tips: Rather than seeking out (and rejecting) tips one by one, you'll produce your own.

No single tip can invalidate a strategy. After all, there's a central truth about all tips: it takes exactly the same amount of thought and creativity to to tweak a tip to meet your needs than to reject it with a snarky putdown. Thus if you react negatively to advice at the tip level, it's strong evidence of a significant incongruency between your current mental state and your true goals.

Finally, here's something you'll notice once you grasp and adopt a given strategy, and once you find others to discuss it with who have done the same: The dialog becomes a lot less snarky. There are no put-downs, no condescending remarks. The conversation becomes generative, creative. And you take positive action to attack and achieve your goals, whatever those goals might be.


How can I support Casual Kitchen?
Easy. Do all your shopping at Amazon.com via the links on this site! You can also link to me or subscribe to my RSS feed. Finally, consider sharing this article, or any other article you particularly enjoyed here, to Facebook, Twitter (follow me @danielckoontz!) or to bookmarking sites like reddit, digg or stumbleupon. I'm deeply grateful to my readers for their ongoing support.