Thank you Amanda at the Fundamental Home and Tangi from Tangi the Caver's Wife for asking me to be part of your collab! Want to watch the rest of the videos in the playlist? Click here:    • Frugal Family Food‬  

Let's make a nutritious, frugal meal with what we have in the pantry!

Hamburger & Rice Casserole
A one pot dinner you can customize with whatever you have on hand

1 Tablespoon cooking oil (I like refined coconut oil)
1 medium onion
1 pound ground meat (I use beef in the video)
1/2 teaspoon salt
1/4 teaspoon pepper
1-2 teaspoons dried parsley
2 cups canned or frozen vegetable of your choice
2 cups of brown rice
4 cups of water

In a large dutch oven saute onions over medium heat until they are transparent (longer if you prefer caramelized). Add ground meat and spices. Stir and break up meat until it is browned and cooked through. Continue cooking until all liquid is cooked out and meat begins to stick to the pan.

If you are using home canned vegetables, reserve the liquid to use for cooking the rice. Pour vegetables into pan. Add in rice and cooking liquid. Make sure that any water set aside from the vegetables is used. Subtract vegetable water from total liquid and add water to make up the difference. If you have a half cup of liquid from canned vegetables and you need 2 cups total liquid you will add 1 1/2 cups of water.

Bring water to a low boil. Reduce heat and cook until all liquid has been absorbed by the rice - approximately 35 minutes.

Stir to fluff the rice. Add any additional salt and pepper to taste.

If you are using white rice then follow cooking instructions and water measurements on the package.


Cranberry Orange Muffins

1 yellow banana
1 ½ cups sugar
2 teaspoons vanilla
1 Tablespoon orange zest - packed tightly (1-2 oranges)
pinch (scant ⅛ teaspoon) of freshly grated nutmeg
1 teaspoon cinnamon
⅓-½ cup freshly squeezed orange juice (1-2 oranges needed)
8 eggs, room temperature
4 cups flour *(this recipe has been tested and successfully baked with
sprouted whole wheat flour, all-purpose flour and gluten free flour
blends. For more info see the video linked in the icard.)
2 teaspoons baking powder
1 teaspoon baking soda
½ cup coconut oil, melted
12 ounces fresh or frozen cranberries - chopped (approximately 2
cups chopped)

Preheat oven to 350F

Place a dab (approximately ¼ tsp) of coconut oil in each muffin cavity
of your pan and set aside. Paper muffin cups are not recommended
and will result in a flatter muffin.

Coarsely chop cranberries in blender or mixer. Set aside.

Mash banana in mixer with sugar, vanilla, orange zest, nutmeg and
cinnamon.
Add in orange juice and eggs, mix.

Stir in flour, baking powder and baking soda.
While mixer is still running, drizzle the melted coconut oil into batter.
Continue mixing until well incorporated.

Add cranberries and mix until evenly distributed.

Place muffin pans in the oven until the coconut oil is melted.
Once the oil is melted, fill muffin cups with batter to ⅔ full and bake.
Bake in a 350F degree oven for 20-25 minutes or until golden brown on the edges and cooked through in the center. Insert toothpick in the
center to test doneness. Toothpick comes out clean when fully cooked.

Muffins will release best if you let them sit in the pan for a few minutes
before removing. If they stick, use a knife inserted around the edge to
loosen.

Orange Glaze
2 Tablespoons freshly squeezed orange juice
½ teaspoon orange zest
½ cup powdered sugar
Mix until smooth.
Drizzle or brush onto muffins.

Alternative Honey Citrus Glaze
½ cup raw honey
pinch citrus zest
citrus juice
Drizzle citrus juice into honey while stirring, adding just enough to
thin.
Poke holes in muffins with toothpicks and pour or brush onto muffins.

*This recipe is an excerpt from Melanie Lynn’s Gluten Free Muffins
cookbook. For more great recipes like this one grab a copy today. Etsy Shop: https://www.etsy.com/shop/RoadToTheFa...


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