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Eat Vegan on $4 A Day
Not only can a plant-based diet be good for health, it can also be easy on the pocketbook. Learn how to forgo expensive processed foods and enjoy flavorful meals based on delicious, high quality basic ingredients. Author Ellen Jaffe Jones has scoured the shelves of popular supermarkets and big-box stores and calculated exactly how much it costs to eat healthfully and deliciously.
One week's worth of menus shows how these recipes
can be combined to get a per-serving cost of $4 a day, less than
an average meal at a fast food outlet. Readers find out how to
adapt their favorite recipes, cook with beans and grains, and use bulk buying to get big savings.
One week's worth of menus shows how these recipes
can be combined to get a per-serving cost of $4 a day, less than
an average meal at a fast food outlet. Readers find out how to
adapt their favorite recipes, cook with beans and grains, and use bulk buying to get big savings.
161 pages, Kindle Edition
Published June 11, 2011
62 people are currently reading
502 people want to read
About the author
Ellen Jaffe Jones
7 books9 followersEllen Jaffe Jones is an American athlete, certified personal trainer, health and fitness journalist and vegan writer.
She lives with Rustie the Rescue who as found by the local Humane Society wandering the streets of Bradenton, Florida on New Year's Eve 2017.
She lives with Rustie the Rescue who as found by the local Humane Society wandering the streets of Bradenton, Florida on New Year's Eve 2017.
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Displaying 1 - 30 of 31 reviews
July 4, 2011
I spent money on this book in the hope of saving some money on food. Not only do I think this book succeeded in helping with that goal, but I was very pleasantly surprised to discover that, overall, the recipes are very healthy. Most recipes do not call for oil, and of those that do, most list the oil as an optional ingredient. Salt is listed without amounts, leaving it to the cook to decide how much to add. Whole grains are used, something I particularly appreciated.
Quite a bit of interesting and useful information is given before the recipes sections. The author teaches cooking classes for PCRM’s The Cancer Project. There is also a useful Resources section. Other information about the author and why she wrote the book/is involved in eating as she now does is also revealed.
No photos of the recipes, and only muted color toned photos of individual foods at the beginning of each recipe section, but for this book that was fine with me. Along with keeping down the cost of the book, I could easily imagine the appearance of most of these recipes.
The recipes show, in 25¢ increments (looking like quarters/coins) the cost per serving. Of course, given the various areas and places cooks/readers shop, these are obviously estimates, but I still appreciated the information.
I really liked this book and it will get a place on my easily accessible kitchen bookcase. I even found a few dressings that look delicious and I rarely like salad dressings. Most of the recipes look easy to make, and some are so simple I can’t even consider them true recipes.
I also loved the names of the chapters in the contents section. Chapters 4-10 are the pages with recipes.
Contents:
Acknowledgments
Foreword by Neal Barnard, MD
Introduction
Chapter 1: Where Are the Broccoli Ads?
Chapter 2: Financial Planning for Food Shopping
Chapter 3: Plant-Based Nutrition and Cooking 101
Chapter 4: Bolster Your Budget Breakfasts
Chapter 5: Save Your Loot Soups
Chapter 6: In the Clover Salads
Chapter 7: Strike It Rich Salad Dressings
Chapter 8: Save the Day Entrées
Chapter 9: Penny Wise Spreads and Sides
Chapter 10: No Remorse Desserts and Snacks
Resources
About the Author
Index
The recipes that I’d most like to make/eat are:
from breakfasts: kid-friendly cocoa puffs, sweet potato muffins, hot wheat cereal with dates
from soups: Cuban black bean soup, hearty potato soup, minestrone with pasta shells, calcium-rich kale soup, easy blender soup
from salads: tabouli
from salad dressings: lemony dressing, garlic lime dressing, supersweet dressing
from entrées: save-cash quinoa loaf, billfold saver black bean burgers, cashew-and-sunflower seed burgers, load ‘em up burritos, tasty tacos, beans-and-greens stir fry, royal stir fry, couscous and beans, penny-pincher pitas
from spreads and snacks: potato pancakes, guacamole plus, hummus, ratatouille, wheat berry pilaf
from desserts and snacks: chocolate mousse, apple crisp, berry pudding, and 5 of the smoothies (chocolate-cherries jubilee, chocolate-almond, four-ingredient, heavenly mango, on-the-go fruit)
4 ½ stars
Quite a bit of interesting and useful information is given before the recipes sections. The author teaches cooking classes for PCRM’s The Cancer Project. There is also a useful Resources section. Other information about the author and why she wrote the book/is involved in eating as she now does is also revealed.
No photos of the recipes, and only muted color toned photos of individual foods at the beginning of each recipe section, but for this book that was fine with me. Along with keeping down the cost of the book, I could easily imagine the appearance of most of these recipes.
The recipes show, in 25¢ increments (looking like quarters/coins) the cost per serving. Of course, given the various areas and places cooks/readers shop, these are obviously estimates, but I still appreciated the information.
I really liked this book and it will get a place on my easily accessible kitchen bookcase. I even found a few dressings that look delicious and I rarely like salad dressings. Most of the recipes look easy to make, and some are so simple I can’t even consider them true recipes.
I also loved the names of the chapters in the contents section. Chapters 4-10 are the pages with recipes.
Contents:
Acknowledgments
Foreword by Neal Barnard, MD
Introduction
Chapter 1: Where Are the Broccoli Ads?
Chapter 2: Financial Planning for Food Shopping
Chapter 3: Plant-Based Nutrition and Cooking 101
Chapter 4: Bolster Your Budget Breakfasts
Chapter 5: Save Your Loot Soups
Chapter 6: In the Clover Salads
Chapter 7: Strike It Rich Salad Dressings
Chapter 8: Save the Day Entrées
Chapter 9: Penny Wise Spreads and Sides
Chapter 10: No Remorse Desserts and Snacks
Resources
About the Author
Index
The recipes that I’d most like to make/eat are:
from breakfasts: kid-friendly cocoa puffs, sweet potato muffins, hot wheat cereal with dates
from soups: Cuban black bean soup, hearty potato soup, minestrone with pasta shells, calcium-rich kale soup, easy blender soup
from salads: tabouli
from salad dressings: lemony dressing, garlic lime dressing, supersweet dressing
from entrées: save-cash quinoa loaf, billfold saver black bean burgers, cashew-and-sunflower seed burgers, load ‘em up burritos, tasty tacos, beans-and-greens stir fry, royal stir fry, couscous and beans, penny-pincher pitas
from spreads and snacks: potato pancakes, guacamole plus, hummus, ratatouille, wheat berry pilaf
from desserts and snacks: chocolate mousse, apple crisp, berry pudding, and 5 of the smoothies (chocolate-cherries jubilee, chocolate-almond, four-ingredient, heavenly mango, on-the-go fruit)
4 ½ stars
July 30, 2012
I haven't totally learned online book review etiquette, and apologies if the author writing here is not playing by the rules. This book is my publisher's #1 seller and has been since it was printed in June (the date I saw on this site incorrectly says March--that's incorrect.)
For a $10 book, I can't imagine a better buy. I was a former Emmy-winning, National Press Club award-winning TV investigative reporter for 18 years who watched my mom, aunt and BOTH sisters get breast cancer, and so much more. I place in 5K races and did my first marathon last year at 58. I didn't get all the good genes. Check out my Facebook pages and even without dying my hair, you may agree with many that I look 10-20 years younger than I am.
I was also a financial consultant for Smith Barney, where I earned high returns for my clients as the #1 market performer, though I was one of the least paid myself. (Another book ;) I learned financial planning and how it relates to food. Many people have told me they've earned back the $10 they paid for the book in the first weeks, just following some of the many tips the book offers from my background as a consumer reporter and financial planner. Some have even said every college student in the US should have this book.
I haven't spent any time here because I've been so swamped with requests of all kinds, including writing another book. And I don't have a publicist to organize any campaign to have my friends write in with reviews. :) But I know this is life-saving information. I got a spammy e-mail today which got me here for the second time since I signed up months ago. My book has ranked very high on Amazon's lists, so I was surprised to find it almost non-existent here. My book ranks #5 on Amazon's best vegan cookbooks of 2011. Considering it was only in print half the year, my publisher has been pleased. It may have been #1 if it had been published in January. ;)
So if you're reading this, I hope you'll consider the merits of this topic and not who won the popularity contest. I wrote the book after seeing so many stories on the news with food stamp recipients loading shopping carts with Twinkies and mac and cheese saying, "You just can't eat well on a budget." Since I've eaten this way much of the last 30 years, I know this isn't true. I'm also an AFAA certified personal trainer and RRCA running coach. I am a volunteer high school girls cross country coach and often run faster/longer than the kids I coach. We have an obesity/disease crisis with kids and adults in this country that needs to be dealt with asap. Unless we get at the true causes of these preventable diseases, it truly will be a matter of "survival of the fittest." "Eat Vegan" takes a hard look at which industries get the most money to advertise their foods, regardless of their healthy attributes or lack of same.
No one should experience the suffering I've seen and witnessed in my family. Preventable diseases are not sustainable, no matter who pays for it. This book is truly a gift that will keep on giving. Thanks for listening.
For a $10 book, I can't imagine a better buy. I was a former Emmy-winning, National Press Club award-winning TV investigative reporter for 18 years who watched my mom, aunt and BOTH sisters get breast cancer, and so much more. I place in 5K races and did my first marathon last year at 58. I didn't get all the good genes. Check out my Facebook pages and even without dying my hair, you may agree with many that I look 10-20 years younger than I am.
I was also a financial consultant for Smith Barney, where I earned high returns for my clients as the #1 market performer, though I was one of the least paid myself. (Another book ;) I learned financial planning and how it relates to food. Many people have told me they've earned back the $10 they paid for the book in the first weeks, just following some of the many tips the book offers from my background as a consumer reporter and financial planner. Some have even said every college student in the US should have this book.
I haven't spent any time here because I've been so swamped with requests of all kinds, including writing another book. And I don't have a publicist to organize any campaign to have my friends write in with reviews. :) But I know this is life-saving information. I got a spammy e-mail today which got me here for the second time since I signed up months ago. My book has ranked very high on Amazon's lists, so I was surprised to find it almost non-existent here. My book ranks #5 on Amazon's best vegan cookbooks of 2011. Considering it was only in print half the year, my publisher has been pleased. It may have been #1 if it had been published in January. ;)
So if you're reading this, I hope you'll consider the merits of this topic and not who won the popularity contest. I wrote the book after seeing so many stories on the news with food stamp recipients loading shopping carts with Twinkies and mac and cheese saying, "You just can't eat well on a budget." Since I've eaten this way much of the last 30 years, I know this isn't true. I'm also an AFAA certified personal trainer and RRCA running coach. I am a volunteer high school girls cross country coach and often run faster/longer than the kids I coach. We have an obesity/disease crisis with kids and adults in this country that needs to be dealt with asap. Unless we get at the true causes of these preventable diseases, it truly will be a matter of "survival of the fittest." "Eat Vegan" takes a hard look at which industries get the most money to advertise their foods, regardless of their healthy attributes or lack of same.
No one should experience the suffering I've seen and witnessed in my family. Preventable diseases are not sustainable, no matter who pays for it. This book is truly a gift that will keep on giving. Thanks for listening.
October 30, 2014
I will start off by saying that I am reviewing this without trying any of the recipes in the book. I got it for ideas on ways to use veggies in my bi-weekly produce share. I'm particularly interested in recipes that don't require me to purchase tons of ingredients on top of what I pay for my share. After reading this book, here are the reasons I like it.
1. The recipes seem solid, yet simple. You can always adjust the spices and flavors to fit your palate.
2. For any vegan or vegetarian cookbook, the author did not over-use pasta, tofu, or fake meat as a crutch for the bulk of the recipes. Major plus with me :) There are some, but just a reasonable amount.
3. There are not a bunch of fancy or specialty ingredients. Pretty much any ingredient is obtainable at a general grocery store, even in a small town. The idea for the book is to be able to eat for $4 a day, so the recipes don't require you to trek to a gourmet specialty store to buy $20 worth of umeboshi paste or pink Himalayan salt.
4. Fresh fruits and veggies are the main star of the show. There are grains, beans, and canned items, but she uses lots of veggies to bulk up her recipes.
1. The recipes seem solid, yet simple. You can always adjust the spices and flavors to fit your palate.
2. For any vegan or vegetarian cookbook, the author did not over-use pasta, tofu, or fake meat as a crutch for the bulk of the recipes. Major plus with me :) There are some, but just a reasonable amount.
3. There are not a bunch of fancy or specialty ingredients. Pretty much any ingredient is obtainable at a general grocery store, even in a small town. The idea for the book is to be able to eat for $4 a day, so the recipes don't require you to trek to a gourmet specialty store to buy $20 worth of umeboshi paste or pink Himalayan salt.
4. Fresh fruits and veggies are the main star of the show. There are grains, beans, and canned items, but she uses lots of veggies to bulk up her recipes.
July 26, 2012
Now this is more like it. I neither have many cooking skills nor much time to prepare meals, and I live in Armpit, WV--not some vegan-friendly West Coast paradise. I like this cookbook because the meals are all very inexpensive, simple--and aren't filled with mysterious ingredients you have to trek all over to find. More veg*n cookbooks need to be like this one.
November 23, 2011
I'm not vegan and while I don't have plans for our family to make that total change any time soon, like any conscious omnivore, I do believe that can all stand to have a few more fruits and vegetables in our diets. Frankly, I find veganism a bit intimidating. Vegetarianism seems more doable (at least in includes dairy) so when I received a copy of Eat Vegan on $4 a day I was anxious to see how not only could I eat vegan, but do it inexpensively as well.
You see, there seems to be a misnomer that eating healthy (and especially fruits, vegetables and grains) is more expensive. Not so as the author, Ellen Jaffe Jones shows us in her book. Jones’ style is unassuming and not like a lecture. Her background is in investigative reporting and she’s a self-taught cook and vegan. She knows that changing the way you eat will take time and through her book she provides the ideas and tools to make that process a little bit easier.
Jones start off with a look at the financial cost of eating healthy—or rather how it doesn’t have to be expensive. She offers food plans for shopping as well as money saving tips. She also takes on top objections like how cooking from scratch takes too much time (or not) being the only one in your family to eat that way and helps readers overcome those objections. Included in the book are sample weekly meal plans that show the reader just how they CAN eat vegan for $4 or less a day.
The remainder of the book is filled with lots of recipes for breakfasts like sweet potato muffins, entrees like Chunky Chili, Taste of Thai Saute’ or Veggie Sushi and even desserts like Carrot Cake to Live For or Apple Crisp. There are also lots of yummy salad dressings and salads included. What I discovered is that many of the meals I’ve been making are already vegan so it wouldn’t be that much of a stretch to expand our selection.
Overall, I think Eat Vegan on $4 a Day is a great primer for those wishing to make a lifestyle change for the way that they eat.
You see, there seems to be a misnomer that eating healthy (and especially fruits, vegetables and grains) is more expensive. Not so as the author, Ellen Jaffe Jones shows us in her book. Jones’ style is unassuming and not like a lecture. Her background is in investigative reporting and she’s a self-taught cook and vegan. She knows that changing the way you eat will take time and through her book she provides the ideas and tools to make that process a little bit easier.
Jones start off with a look at the financial cost of eating healthy—or rather how it doesn’t have to be expensive. She offers food plans for shopping as well as money saving tips. She also takes on top objections like how cooking from scratch takes too much time (or not) being the only one in your family to eat that way and helps readers overcome those objections. Included in the book are sample weekly meal plans that show the reader just how they CAN eat vegan for $4 or less a day.
The remainder of the book is filled with lots of recipes for breakfasts like sweet potato muffins, entrees like Chunky Chili, Taste of Thai Saute’ or Veggie Sushi and even desserts like Carrot Cake to Live For or Apple Crisp. There are also lots of yummy salad dressings and salads included. What I discovered is that many of the meals I’ve been making are already vegan so it wouldn’t be that much of a stretch to expand our selection.
Overall, I think Eat Vegan on $4 a Day is a great primer for those wishing to make a lifestyle change for the way that they eat.
October 24, 2011
A good resource for cooking some simple and healthy vegan recipes with easy to find and inexpensive ingredients. There is nothing really fancy in this book but the good variety recipes are easy to follow and make it easy for the home cook. So far I have only tried the Delectable Lentil Soup--which was very good, but I have several others tagged to make.
Here's a link to my full review on my blog and the soup recipe:
http://kahakaikitchen.blogspot.com/20...
Here's a link to my full review on my blog and the soup recipe:
http://kahakaikitchen.blogspot.com/20...
December 30, 2012
Great for someone with little cooking experience or with limited access to a variety of produce. The recipes tend to be very basic, and I didn't like the "savings tip" to make more servings by adding extra water. I did like the soup recipes I've tried so far, but I modified them a bit to add more flavour. The best point for me was the emphasis on cooking beans and grains from scratch; it's definitely encouraged me to do it more often to save money and to teach me patience.
October 21, 2011
A two vegan cookbook post including this book at Layers of Thought.
I give this book a 3.5 stars. Great information, budgeting suggestions, and recipes all in a thin paperback cookbook.
I give this book a 3.5 stars. Great information, budgeting suggestions, and recipes all in a thin paperback cookbook.
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December 12, 2011This is an excellent book and I highly recommend it!
March 11, 2015
Not what I expected and I only found 3 recipes that I wanted to try.
August 21, 2019
Overall quite good. There are tons of simple recipes and grocery tips that I will use. I'm skeptical about some of the pricing, though, and some of the ingredients used are obscure (I'm guessing the author lives in a coastal or other large city with a wider variety of markets to choose from). Overall good read, but the average Joe or Jane hoping to get by on limited income won't find many of the recipes very accessible.
November 8, 2018
Made a few things that turned out good.
May 24, 2019
A simple, easy book to help those that are starting on a vegan journey or want to experiment with some simple, healthy recipes.
February 11, 2025
Some of the recipes look good
September 19, 2011
I am a little familiar with the Vegan lifestyle but not enough to call myself an expert. So when I heard about Eat Vegan on $4 a Day, I thought this was a book worth checking out. I knew that Vegan’s did not eat any animal based foods but didn’t really understand why. I do now. Mrs. Jones explains that animal based foods have been linked to cancer. This is because of the hormones, pesticides and other toxic chemicals that are injected into the animal’s food. Than there is the shellfish. Of course another reason to incorporate a plant or organic based diet into your life is that we are all striving to be healthy and why not consider this as an alterative option?
I must admit that some of the advice that Mrs. Jones shared was not new information to me and this was a disappointment. I was hoping to learn some good tips. Like for example, I already knew that beans are high in protein and good for you and to shop around the outer perimeter of the grocery store, don’t shop with your stomach, and purchase store brands. These are just some of the top ten tips that Mrs. Jones shares but again the rest of the tips will be familiar to readers. It is just remembering to enforce the rules that will help you to save and eat healthier.
This book is short at about 140 pages. The first 28 of them are about why you should eat vegan and the types of foods that you should avoid or have more of. The rest of the book than is filled with lots of different recipes from breakfast, lunch, dinner and soups. I have not tried out any of the recipes yet but I think the first one I will try is the Sweet Potato Muffins and the Chocolate-Cherries Jubilee Smoothie to go with the Muffins.
I must admit that some of the advice that Mrs. Jones shared was not new information to me and this was a disappointment. I was hoping to learn some good tips. Like for example, I already knew that beans are high in protein and good for you and to shop around the outer perimeter of the grocery store, don’t shop with your stomach, and purchase store brands. These are just some of the top ten tips that Mrs. Jones shares but again the rest of the tips will be familiar to readers. It is just remembering to enforce the rules that will help you to save and eat healthier.
This book is short at about 140 pages. The first 28 of them are about why you should eat vegan and the types of foods that you should avoid or have more of. The rest of the book than is filled with lots of different recipes from breakfast, lunch, dinner and soups. I have not tried out any of the recipes yet but I think the first one I will try is the Sweet Potato Muffins and the Chocolate-Cherries Jubilee Smoothie to go with the Muffins.
July 16, 2015
Meh. I hoped for a lot more from this book. I get that they have a $4 budget per meal, but recipes such as the polenta one were ridiculous. It's basically boil water and stir...it's not rocket science and often comes on the package. The rest of the recipes are mostly soups, salads, smoothies and sides.
I have to admit. I only eat vegan or vegetarian a few times a week at most. I'm surrounded by many amazing vegan restaurants (even affordable ones!)...and when we do cook veg at home, we tend to use great modified recipes we find online or get through my nutritionist or friends.
If i was broke and going full vegan, this book might be a better fit. It would have been a life-saver in my early 20s!
I have to admit. I only eat vegan or vegetarian a few times a week at most. I'm surrounded by many amazing vegan restaurants (even affordable ones!)...and when we do cook veg at home, we tend to use great modified recipes we find online or get through my nutritionist or friends.
If i was broke and going full vegan, this book might be a better fit. It would have been a life-saver in my early 20s!
December 15, 2012
It has been quite difficult for our family to make the transition over to a meatless and clean home without it completely killing our budget. This book wasn't anything earth-shattering, but it was chalk full of great ideas for dinners and grocery planning lists which enabled me to buy for a fraction of the cost.
September 10, 2011
Mostly simple yet nutritious recipes that do save money. Tabouli & tasty tacos were the ones tried so far. Not gourmet, few fancy ingredients but more flavorful and healthy than most convenience foods. Great to make 1 day/week for 2 days and for lunches.
July 1, 2015
To be honest... this book contains some of the worst tasting dishes I've ever tried... I really wanted this book to be good, because I love the concept, but I've given it many chances now, and I haven't been able to find a single recipe worth making agin... Sorry...
September 12, 2014
Looking for a way to save money and eat healthy this is a good start on what basics should be in your pantry, plus recipes. Was a bit heavy on the breads (so those gluten free this might not be a good choice for you) and was wishing for a bit more.
July 11, 2014
Great idea. I like this book. The recipes are good.
October 30, 2012
Good budgeting information. The recipes use common ingredients. Could use more variety though. I would have liked to see snack ideas instead of so many salads and dressings.
March 6, 2012
Some good introductory information, but the recipes weren't inspiring.
November 11, 2012
helpful for someone who is new to veganism, but recipes seemed pretty straightforward
July 3, 2013
Very helpful information and good recipes. Glad the library has it. I'll refer to it again and may want to purchase it.
January 18, 2014
It's an awesome book for those looking to start eating vegan
March 6, 2014
Good book and will be one that I keep referring back to.
October 10, 2015
Simple and easy recipes.
April 30, 2016
This book could serve as a useful introduction for those who are new at cooking with whole foods.
For recipes with more flavorful flair, I prefer Wild About Greens by Nava Atlas.
For recipes with more flavorful flair, I prefer Wild About Greens by Nava Atlas.
February 17, 2016
It's a nice concept, but the recipes were pretty uninspired. I think it might be a good option for someone with little or no cooking experience.
Displaying 1 - 30 of 31 reviews