Healthy, Affordable Eating

Size: px
Start display at page:

Download "Healthy, Affordable Eating"

Transcription

1 Healthy, Affordable Eating Student Resource Book Katie Anderson UC Davis

2 Table of Contents Acknowledgments... 3 Food Budgeting... 4 Setting a Budget... 5 Meal Planning... 6 Meal Planning on a Budget 3P s (USDA)... 8 Using the 7-day Meal Planner (Iowa State Univeristy Extension)... 9 Seven Day Menu Planner Quick & Easy Grocery Shopping (University Dining Services) Basic Shopping Checklist Economical Fresh Fruit & Vegetable Choices (Produce Marketing Association) Seasonal Availability Chart (Lee) Accessible Food Resources Food Safety (San Diego County Department of Environmental Health; TAP Series, LLC) Cooking Kitchen Essentials (American Culinary Federation) Basic Cooking Techniques (American Culinary Federation) Breakfast Recipes Apple Slice Pancakes Peachy Peanut Butter Pita Pockets Breakfast Burrito with Salsa Breakfast Parfait Fruity Homemade Oatmeal Lunch Entrées Veggie Bean Wrap BBQ Chicken Pizza Stir Fry Vegetables and Beef Tostadas Delgadas Serving Size: 1 tostada Yield: 8 servings Time: 17 minute Veggie Stuffed Pita Tuna Melt Burger

3 Chicken Club Salad Dinner Entrées Sensational Six-Layer Dinner Baked Chicken with Vegetables Quick Chili Baked Lemon Chicken Baked Fish and Vegetables Party-Time Pasta Indian Vegetable and Rice Skillet Meal Side Items Five Happiness Fried Noodles Apple Carrot Soup Grilled Vegetable Packets Scallion Rice Microwave Baked Potato Corn and Green Chili Salad Green Beans and New Potatoes Easy Red Beans and Rice More Side Items & Snack Ideas Carrots with Tomatoes and Macaroni Easy Greek Salad Citrus Vegetables Seared Greens Summer Fruit Salad Carrot Raisin Salad Works Cited Appendix Dietitian Services for Students

4 Acknowledgments I would like to thank Joan Frank, R.D., M.S., for mentoring me throughout this project. Without her support, guidance and enthusiasm, this resource would not exist. Also, a special thank you to Linda Adams R.D. at Dining Services; Rosa Gonzalez at The Pantry; Ryann Miller, R.D. at Student Health Services and Jeff Mailes of the Student Farm for taking the time to meet with me, learn about my project and offering your advice and support. 3

5 Food Budgeting Setting budgets for different types of spending is a great way to keep yourself accountable for your spending and reach savings goals. You will be amazed at how much you spend on food, especially if you like to eat out. This expense is not necessary; in this section you will find tips and resources for setting a weekly food budget. Once you start saving money (and time) on your eating habits, you ll be able to spend your resources on having fun or even saving money for the future! 4

6 Setting a Budget First, try getting an overall picture of your normal spending habits. You can do this by writing down all your purchases in a week, but there are also free spending tracking programs online. Your bank likely has your spending report available online, especially if you have an online account, so check there first. If not, free online budget services include: mint.com: Does a pretty good job of initially telling you about your spending, but setting budgets gets a little complicated, especially if you receive financial aid because it is not recognized as income money, or money that you use. learnvest.com: Also does a good job of initially telling you about your spending and has easy to use budgeting tools. Just be careful, because this is the only free part of the website, you can get financial advice for a fee, but it s probably not necessary and is very expensive! These services will inform you about your spending, and help you plan for the future. Make sure to set realistic budgets, based on your current spending. Before setting your food budget, try this online calculator to get an estimate of how much you should be spending. n/ 5

7 Meal Planning Once you have set a reasonable budget for yourself, you can begin planning what you will eat for the week. Menus are the basis of any food service operation, including the one in your home. If you have a plan you will be less likely to eat out and waste money on expensive, processed food (University Dining Services). Menu planning can be time consuming at first, but once you have a few menus done, you can start to re-use weeks and will get to know the things you like to cook and eat. Think of this as an adventure in trying new recipes, cooking techniques and foods. This is something you will be doing forever, so why not be good at it? Below is a guide to menu planning, a menu planning worksheet and a shopping list to use. If possible, you could ideally begin this process when you move into your new apartment, because you will likely have less food on hand and can start fresh. If not, just try to incorporate the foods you have on hand into your menu soon. The food you have on hand may include perishables, things that have a finite shelf life and may need to be refrigerated; but it also might include staples, which generally last longer and don t need to be refrigerated. Staples include things like rice, flour, cooking oil, dried beans etc. (Frank, Lecture: Procurment & Specification; Hudson). When planning your weekly menu, you probably won t have to buy staples every week; you can even buy staples in bulk! This will save you time and money when menu planning and grocery shopping (Iowa State Univeristy Extension). Another aspect of planning to consider is over-cooking on days where you have time (USDA; University Dining Services). For instance, if you know you are going to need cooked ground beef throughout the week, buy your ground beef when you go shopping and then cook all of it that day. You can freeze portions and use them as needed throughout the week (or longer). This also ensures that the raw beef doesn t go bad before you eat it! You can do similar things with rice, pasta and chicken; just make sure you follow food safety precautions, so the food doesn t become dangerous. 6

8 Over-cooking also includes planning for leftovers. You can make extra of your dinner one night, and keep it around for lunch the next day or dinner in a couple of days (USDA). This makes your menu planning easier and saves you time and money because cooking in bulk is more cost effective. Again, just make sure you take some food safety precautions. You can read more about food safety after this section. You should also decide if you will be sharing meals/food with your roommates. If you re not sharing make sure you all know how food will be labeled so no one gets confused (University Dining Services). Buying food in bulk is cheaper, but can also be complicated when multiple people are paying. 7

9 Meal Planning on a Budget 3P s (USDA) PLAN Plan meals and snacks for the week according to an established budget. Find quick and easy recipes online. Include meals that will stretch expensive food items (stews, casseroles, stir fried dishes). Make a grocery list [based on weekly menu plan]. Check for sales and coupons in the local paper or online and consider discount stores. Ask about a loyalty card at your grocery store. PURCHASE Buy groceries when you are not hungry and when you are not too rushed. Stick to the grocery list and stay out of the aisles that don t contain items on your list. Buy store brands if cheaper. Find and compare unit prices listed on shelves to get the best price. Purchase some items [staples] in bulk or as family packs which usually cost less. Choose fresh fruits and vegetables in season; buy canned vegetables with less salt. Pre cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time. Good low cost items available all year include: o Protein beans (garbanzo, black, cannellini) o Vegetables carrots, greens, potatoes o Fruit apples, bananas PREPARE Some meal items can be prepared in advance; pre cook on days when you have time. Double or triple up on recipes and freeze meal sized containers of soups and casseroles or divide into individual portions. Try a few meatless meals by substituting with beans and peas or try no cook meals like salads. Incorporate leftovers into a subsequent meal. Be creative with a fruit or vegetable and use it in different ways during the week. USDA. "Healthy Eating on a Budget." Choosemyplate.gov. 10 April 2012 <http://www.choosemyplate.gov/healthy-eating-on-budget.html>. 8

10 Using the 7-day Meal Planner (Iowa State Univeristy Extension) 1. Print the 7-day Meal Planner and get paper to make a grocery list. 2. Check what you have on hand." Check your refrigerator, freezer and cupboard for foods that need to be used up in the next few days, or that have been in the house for a long time. Write these foods on the menu planner under "On Hand." 3. Look at the items you have listed under "On Hand." Think of ways you can use these foods and write them in the spaces for breakfast, lunch, snacks and dinner/supper. You may need to buy some foods to go with the items "On Hand." If so, put these on the grocery list. As you use up items from the "On Hand" list, cross them off your meal planning sheet. 4. Review the grocery ads for specials you can use. Circle these on your advertising flyer. [optional] 5. Think of meals [you like] to eat which include the foods you have circled. Try to fill in the meals for [seven] days. You don t have to specify a day for the meals unless you want to, that way you can be flexible according to what happens during the week, how tired you are, etc. a. It is fine to indicate that you will use leftovers or that for breakfast you will have something like cold cereal/fruit/milk for several days. Just make sure you have enough of these foods available for that number of days. Think about what [you have] coming up during those [seven] days. Do you need quick meals, company meals, something for a potluck, something for the crock-pot? 6. Review your meals and see if there is something from each of the food groups in most of your meals. This is the simplest way to make sure your meals are healthy. Iowa State Univeristy Extension. "5-day Meal Planner." Iowa State Univeristy Extension: Spend Smart. Eat Smart. 10 April 2012 <http://www.extension.iastate.edu/foodsavings/plan/menuplanning/5dayplanner/>. 9

11 Seven Day Menu Planner On hand/staples 7 Day Meal Planning Worksheet Breakfast Lunch Dinner Snacks How did I do? Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Veggies Veggies Veggies Veggies Veggies Veggies Veggies Fruit Fruit Fruit Fruit Fruit Fruit Fruit Milk Milk Milk Milk Milk Milk Milk Meats/Beans Meats/Beans Meats/Beans Meats/Beans Meats/Beans Meats/Beans Meats/Beans Iowa State Univeristy Extension. "5-day Meal Planner." Iowa State Univeristy Extension: Spend Smart. Eat Smart. 10 April 2012 <http://www.extension.iastate.edu/foodsavings/plan/menuplanning/5dayplanner/>. 10

12 Quick & Easy Grocery Shopping (University Dining Services) Shopping at the supermarket can be overwhelming, especially to the unprepared shopper. In addition to your list, here are some tips to help you stick to it, and get out of there in a hurry! o DON T GO SHOPPING WHEN YOU ARE HUNGRY!!! o Make sure all the ingredients for the week s menu are on your shopping list, except for the one s you labeled on hand. o Stick to the perimeter of the store, this is where you will find the least processed foods such as fruits, vegetables, meats and dairy items. The center of the store is mainly processed food, which is more expensive and less nutritious. The only reason to go here is to pick up packages of rice or other grains (University Dining Services). o If you are buying packaged items, make sure you read the nutrition label and watch out for high sodium, fat or calorie content. Also make sure the serving size is normal. o i.e. A serving may be one poptart, only be 100 calories, but there are two poptarts in a package (University Dining Services)! o Don t be fooled by false label claims like All natural or Whole grain these are not regulated by the USDA and don t have any scientific basis. o The only label claims regulated by the FDA are health claims, structure-function claims and nutrient content claims. See appendix for more information. o Know your store s layout. This will help you to stay away from things not on your list and decrease the amount of time you spend in the store because you can just grab the things you need (University Dining Services). 11

13 o If you have Android or iphone, Fooducate is a barcode scanning app that will tell you about the nutrient quality of the food and suggest foods like it that might be better for you (Ngo). Next you will find a general shopping list of basic food items that are good to have in any kitchen and then a list cheap, fresh and seasonal produce that will help you when thinking about what to include in your menu. University Dining Services. UC Davis Dining Services Interns WIki. 20 Sept April 2012 <http://ucd-dining-services-interns.wikispot.org/>. 12

14 Fruits and Vegetables Fresh Fruit (In season) Dried Fruit Canned Fruit Fresh Vegetables (In season) Canned Vegetables Frozen Vegetables Dairy Milk (low fat, 1%) Yogurt (Plain) Cheese Protein Foods Boneless chicken breast Lean ground beef Vegetarian burgers Sliced turkey/ham Eggs Peanut Butter Tuna Fish Vegetarian Proteins Beans Tofu Seitan Nuts, Legumes and Seeds Almonds, peanuts, cashews, roasted soy nuts, sesame seeds, walnuts Basic Shopping Checklist Grain Foods Cooking 101 Essentials for a balanced kitchen Bagels (whole wheat) English muffins (whole wheat) Sliced Bread (whole wheat) Rice (brown) Pasta (whole wheat) Grains Quinoa couscous barley Hot Cereal Oatmeal (rolled oats) Malt-O-Meal Cream of Wheat Cold Cereal Condiments and Sauces Salsa Garlic Mustard Sugar Vinegar Balsamic, Red Wine, Apple Cider Soy sauce Ketchup Flour (whole wheat) Oil Olive Oil Sesame Oil Canola Oil Spaghetti sauce Seasonings and spices Sea salt, curry, chili powder, cayenne pepper, vanilla, cinnamon Jams/Jelly University Dining Services. UC Davis Dining Services Interns WIki. 20 Sept April 2012 <http://ucd-dining-services-interns.wikispot.org/>. 13

15 Economical Fresh Fruit & Vegetable Choices (Produce Marketing Association) Here are the average prices of many fruits and vegetables in the Western United States for 2010; you can save even more buying fruits and vegetables that are locally grown, in season. Produce Marketing Association. "The Cost of the Recommended Daily Servings of Fresh Produce." September Produce Marketing Association, Industry Trends. 31 May 2012 <http://www.pma.com/resources/research-center/industry-trends>. 14

16 Seasonal Availability Chart (Lee) Lee, Danielle. "Eating With the Seasons." 9 March Dining Services Interns Wiki. 21 May 2012 <http://ucd-dining-servicesinterns.wikispot.org/eating_with_the_seasons?action=files&do=view&target=seasonal% 20Availability%20Chart%20%28front%29.pdf>. 15

17 Accessible Food Resources If budgeting just isn t enough, here are some local resources where you can find cheaper healthy food. Grocery Outlet o Brand names are offered at a 40-60% discount. Most of the store s inventory comes from manufacturer surpluses, which Grocery Outlet buys for a fraction of the price regular supermarkets do, passing the savings on to you. Their inventory includes everything you would find at a normal grocery store, including fresh meats and produce. They make sure to stock normal staples, sometimes at normal price, so they provide the convenience of a regular grocery store (Grocery Outlet). o Location: 1800 E. 8Th St Suite B Davis CA (530) Student Farm o Since its inception in 1977, the Student Farm has served the UC Davis students and faculty, farmers, gardeners, school children and many others. Its unique program centers around three principles: A focus on sustainable agriculture principles and practices, An emphasis on in-field, experiential learning, The encouragement of student initiative, creativity and exploration (Agricultural Sustainability Institute). o Sometimes volunteers and interns are allowed to take home produce from the farm. They also sell their produce every Wednesday at the East Quad Farmer s Market (10am-230pm fall and spring quarters) (Davis Farmer's Market). This is a great and cheap way to buy locally-grown, organic produce. You will be 16

18 supporting sustainable agriculture and research that is occurring rights here on campus all while getting great, fresh produce. Consider becoming a volunteer as well! The Student Farm is one of those unique programs you only get to participate in at UC Davis (Mailes)! o Location: Extension Center Dr. Davis CA studentfarm.ucdavis.edu Davis Farmer s Market o The Davis Farmer s Market is another place to buy fresh produce and unprocessed foods. Given that it is a farmer s market, when you buy food here, you are supporting the local economy and saving the environment by buying seasonal food. The Farmer s Market operates from 8am-1pm every Saturday, year round and every Wednesday 2-6 pm during the winter. Picnic at the Park runs spring through fall on Wednesday evenings pm, for more information, check out the website below (Davis Farmer's Market). o Location: Central Park 4 th and C Davis CA The Davis Food Co-op o The Co-op is another great Davis mecca to support organic farming and sustain local businesses. They have membership and non-membership options for shopping. Check out the website for the details on becoming a member of the co-op. For non-members, prices are 5% higher than what is listed on the shelves. This may not be the cheapest option for students, but it is a place to obtain fresh, seasonal food and support local farmers and food producers. They also carry traditional brands. In general, you will be able to eat healthier by 17

19 purchasing whole-food products at the Co-op; they even offer cooking classes (Davis Food Cooperative)! o Location 620 G Street Davis CA (530) The Pantry o The Pantry is an ASUCD-sponsored food pantry project for students who are in need of additional help in maintaining normal living conditions while paying for a university education. This includes providing staples such as toothbrushes and toilet paper as well as non-perishable foods to cook meals at home. This is in response to the growing number of students who have been faced with making the decision between eating and buying school supplies. Students are allowed to shop at The Pantry once per day, simply by showing their student ID. The Pantry uses meal equivalents as their currency. Check their website (below) for more details. Please note, this is not a place to stop and get a free snack on campus, they do not even stock these types of foods; this is for students who have trouble buying basic food items to maintain nutrition (ASUCD-The Pantry). o Location 21 Lower Freeborn thepantry.ucdavis.edu 18

20 Food Safety (San Diego County Department of Environmental Health; TAP Series, LLC) The Temperature Danger Zone for food is between 41 F and 135 F The Refrigerator o Keep frozen food, frozen. Do not refreeze thawed food unless it has been cooked because while thawed bacteria can grown to unsafe levels, freezing does not kill bacteria, it just slows or stops their growth. o Maintain meats, poultry, dairy products and other potentially hazardous foods (foods that easily grow bacteria, i.e. high protein, moist foods) at 41 F or below. o Store raw meats below ready to eat foods, such as fresh produce, so the juices do not drip on the produce and contaminate it. Better yet, store meats in containers to prevent any leakage or risk of cross-contamination. o Never let raw foods and cooked foods come into contact with each other (this includes during preparation). o Store leftovers in containers to prevent contamination o Make sure there is enough space in the refrigerator for cold air to circulate and keep the refrigeration space at an even temperature. Cooking o Thaw food in the refrigerator, under cold water, in the microwave or as part of the cooking process to ensure the food is not in the temperature danger zone for an extended amount of time (more than 4 hours, maximum) o See the table below for safe cooking temperatures of different foods. By cooking these foods to the safe temperature for at 19

21 least 15 seconds, you are ensuring that any harmful microorganisms have been destroyed/killed. Check temperature using your probe thermometer! Food Temperature Ground Meat 155 F Poultry 165 F Eggs 145 F Whole Meat or Roasts 145 F o Cool and store foods immediately. Hygiene o Reheat leftovers to a minimum of 165 F o Avoid eating raw foods, like pre-made cookie dough or undercooked chicken. o Always wash hands before preparing or eating food and when switching types of food you are preparing (i.e. cutting raw chicken to cutting raw vegetables or another meat). Wash your hands if you sneeze or cough. o Use a clean or disposable towel to dry your hands o Avoid handling food when you are sick, you could pass the germs on to the food and then to your friends and family. Counters and Food Preparation Surfaces o Clean and sanitize all areas that may come into contact with your food, before you start preparing it. o When you switch foods or task, clean food contact surfaces again to prevent cross contamination between foods. Having multiple plastic cutting boards is convenient for this purpose o Clean, sanitize and air dry (either on rack or in dishwasher) all utensils, pans, cutting boards and plates after use. Supermarket Shopping Safety 20

22 o Shop for perishable foods, anything in a refrigerated section, last. Wrap raw meats in a plastic bag and store on the bottom of the cart to prevent them from dripping juices onto fresh or ready to eat foods and drinks o Never buy swollen, dented or rusted cans as these are signs of food spoilage o Check fresh produce for signs of mold or any other contamination before purchasing When buying products in clamshell containers, turn the container over to looked for pieces of the food that may be rotting o Check eggs for cracks o Buy dairy products whose expiration dates allow for the maximum time in your home. Also, try not to grab the front item on the shelf; there is a chance someone has already picked it up and later decided they didn t want it, which could mean it has been in the temperature danger zone. o Do not buy or use deli meats past the manufacturer s use-by date. o When you get home, unload refrigerated items, then frozen items and then boxed/canned items to make sure food stays out of the temperature danger zone. San Diego County Department of Environmental Health. "Home Kitchen Food Safety Checklist." n.d. San Diego County Department of Environmental Health. 31 May 2012 <http://www.sdcounty.ca.gov/deh/food/pdf/publications_kitchenchecklist.pdf>. TAP Series, LLC. Food Safety Manager Certification. Westlake Village, May

23 Cooking The rest of this book contains information about cooking, including kitchen essentials, cooking techniques and recipes and their nutritional information compiled from the USDA s SNAP Education Program Recipe Finder. These recipes are low-cost, nutritious and fun to make! This is somewhat of a sample 7 day menu, and an exercise in compiling a grocery list for you! You may notice that some of these recipes have many servings. You may only be cooking for yourself and one other person (or cooking for leftovers). If this is the case, simply divide the number of servings listed, by the number of servings you want to make, and then use this number to divide all the ingredient measurements by. Here s an example: Apple slice pancakes make 6, 2 pancake servings. If you only want 3 servings: divide all ingredient measurements by 2! Original Recipe Adjusted Recipe 1 Granny Smith Apple 1/2 granny smith apple 1 ¼ cup pancake mix (any brand, ¾ cup pancake mix check box for instructions) ½ teaspoon cinnamon ½ tsp. cinnamon 1 egg ½ egg (check pancake mix box) 2 tsp. canola oil 1 tsp. canola oil 1 cup low-fat milk 1 cup low-fat milk 22

24 Kitchen Essentials (American Culinary Federation) Here is a list of some basic kitchen items that will allow you to cook a variety of meals with ease! Not all of these items are required, but it is convenient to have them. You can always borrow from friends and neighbors if need be! You can find many of these items in sets at large retailers. Cookware: Non-stick pans are best for the college kitchen because they are easy to clean and take care of. Just make sure you don t use metal utensils because it will scratch the coating. o Large sauté/frying pan (10-13inches): for making larger rice dishes, stir-fries and sautéing. Usually thinner gauge metal to transmit heat easier. o Small frying pan (8 inches): for making smaller meals like a quick fried or scrambled egg in the morning. o Small sauce pan (1/2 quart): for making sauces or gravy or boiling small amounts of things o Medium to large saucepot (2-4 quarts): for boiling pasta or potatoes o Small baking sheet (8 inches x 8 inches): for roasting smaller amounts of meat or things like chicken tenders or fish sticks o Large baking sheet (18 inches x 12 inches): for making cookies! Or roasting larger amounts of vegetables, potatoes, etc. Small Appliances o Toaster o Blender o George Forman Grill Utensils o Slotted spoon o Spatulas 23

25 Rubber-scraper spatula Triangular, slotted spatula for flipping Rectangular, slotted spatula for stirring o Ladle o Whisk o Locking tongs o Double bladed peeler, so you can peel in both directions Knives o Chef s knife o Paring knife o Boning knife o Serrated slicing knife (for tomatoes or bread) Miscellaneous o Standing, box cheese grater o Metal colander o Can opener o Plastic cutting board o Assorted sizes of mixing bowls o Assorted sizes of serving bowls o Measuring cups Dry volume measure Wet volume measure, usually a clear measuring cup with a handle that has ounce, metric and weight measures on the sides. o Measuring spoons o Probe thermometer: to check temperature of meats o Small mesh strainer o Pot holders o Oven mitts o Tupperware 24

26 Basic Cooking Techniques (American Culinary Federation) Dry Heat Cooking o Sautéing: cooking foods quickly at high heat in a small amount of fat/oil o Stir frying: the equivalent process of sautéing, though both the bottom and the sides of the pan are rounded (wok). Heat is diffused more efficiently and the shape of the wok facilitates tossing & stirring o Pan-frying: food is cooked with hot fat about halfway up the food, rather than by contact with the pan o Deep frying: foods are submerged in a hot oil for cooking by convection o Broiling: uses radiant heat. Classically the heat source is above the food, so that the fat drips away and does not come into contact with the heat source o Grilling: uses radiant heat, traditionally the heat source is under the food being cooked on a rack. Fat drips into the heat source, adding to the flavor of the product. Grilled foods have lines or hatch marks Griddling: foods are cooking on a flat metal plate that has even heat Barbecue: much like grilling (heat is generally under the food), requires smoke, usually from wood or charcoal. Usually slow cooking at lower temperatures. o Roasting: cooks food in a closed space with dry heated air. Term is generally used for meats, poultry & fish (especially large fish) o Baking: cooks food in a closed space with dry heated air (roasting, just not meats) Moist Heat Cooking o Poaching: convection cooking. Delicate food placed in a non-fat liquid that is F. Liquid should show movement but not bubbling. Poaching liquid may be reused for sauce 25

27 Shallow poaching: combination of steaming & poaching, liquid is 1/2 way up the food Submersion poaching: food is completely submerged in liquid o Simmering: also uses convection with liquid between F, used for foods that require a relatively long cooking time to tenderize. Should be a few bubble, liquid used will add flavor to finished product o Boiling: convection with turbulent liquid at high temperatures, 212 F Pastas & potatoes are among the few foods that are actually boiled o Steaming: also uses convection, but transfers heat through gas, not liquid. Food is placed OVER boiling liquid on the stove Combination Cooking Methods o Braising: combines dry & moist heat by first searing/sautéing the meat. Liquid is added half way up to food product & the pan is covered. With lid in place food is cooked by a combo of simmering & steaming o Stewing: essentially the same as braising but the pieces of food are smaller, the liquid completely covers the food, and cooking time is shorted because pieces are smaller. o Blanching: very briefly & partially cooking food in either water or fat 26

28 Breakfast Recipes 27

29 Apple Slice Pancakes Serving Size: 2 pancakes Yield: 6 servings Ingredients: 1 Granny Smith Apple 1 ¼ cup any type pancake mix ½ teaspoon cinnamon 1 egg 2 tsp. canola oil 1 cup low-fat milk Instructions: 1. Lightly coat a griddle or skillet with cooking spray and heat over medium heat. 2. Peel, core and thinly slice apple into rings. 3. In a large mixing bowl, combine ingredients for pancake batter. Stir until ingredients are evenly moist. (Small lumps are ok! Over-mixing makes pancakes tough.) 4. For each pancake, place apple ring on griddle and pour about 1/4 cup batter over apple ring, starting in the center and covering the apple. 5. Cook until bubbles appear. Turn and cook other side until lightly brown. Helpful Hints: To test the griddle to see if it is hot, sprinkle it with a few drops of water. When the drops sizzle and dance, you are ready to cook! The easiest way to pour the batter onto the hot griddle is to use a 1/4 cup measuring cup for each pancake. If the first pancake is too brown, lower the heat. Cost: Per Recipe: $ 1.36 Per Serving: $ 0.23 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 28

30 Peachy Peanut Butter Pita Pockets Serving Size: 1/2 pita pocket Yield: 4 servings Ingredients: 2 medium, whole wheat pita pockets 1/4 cup reduced fat, chunky peanut butter 1/2 apple, cored and thinly sliced 1/2 banana, thinly sliced 1/2 fresh peach, thinly sliced Instructions: 1. Cut pitas in half to make 4 pockets and warm in the microwave for about 10 seconds to make them more flexible. 2. Carefully open each pocket and spread a thin layer of peanut butter on the inside walls. 3. Fill with a combination of apple, banana, and peach slices. Serve at room temperature. Cost: Per Recipe: $ 2.00 Per Serving: $ 0.50 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 29

31 Breakfast Burrito with Salsa Serving Size: 1 burrito Yield: 4 servings Time: 30 Ingredients: 4 large eggs 2 Tablespoons frozen corn 1 Tablespoon 1% milk 2 Tablespoons diced green peppers 1/4 cup minced onions 1 Tablespoon diced fresh tomatoes 1 teaspoon mustard 1/4 teaspoon granulated garlic 1/4 teaspoon hot pepper sauce (optional) 4-8 inch flour tortillas 1/4 cup canned salsa Instructions: Preheat oven to 350 degrees. 1. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs are smooth. 2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil. 3. Bake for minutes until eggs are set and thoroughly cooked. 4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot. 5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla. 6. Serve each burrito topped with 2 Tablespoons of salsa. Cost: Per Recipe: $ 1.55 Per Serving: $ 0.39 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 30

32 Breakfast Parfait Serving Size: 1/4 of recipe Yield: 4 servings Ingredients: 2 cups pineapple, canned and chopped 1 cup thawed berries, frozen 1 cup yogurt, low-fat vanilla 1 peeled and sliced banana 1/3 cup raisins Instructions: 1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins. Cost: Per Recipe: $ 4.13 Per Serving: $ 1.03 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 31

33 Fruity Homemade Oatmeal Serving Size: 1/2 of recipe Yield: 2 servings Ingredients: 1 1/2 cups water 3/4 cup old-fashioned rolled oats 2 Tablespoons raisins or currants 1 cored and chopped apple 1 teaspoon cinnamon Instructions: 1. Use a vegetable peeler to remove the skin from the apple. 2. Cut the core out of the apple. Chop the apple into small pieces. 3. Put the water in the saucepan. 4. Bring the water to a boil on medium heat. 5. Stir in oatmeal, raisins, chopped apple, and cinnamon. 6. Turn heat to low. 7. Cook 5 minutes, stirring often. Cost: Per Recipe: $ 0.73 Per Serving: $ 0.36 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 32

34 Lunch Entrées 33

35 Veggie Bean Wrap Serving Size: 1 wrap Yield: 4 servings Time: 25 minutes Ingredients: 2 seeded and chopped green or red bell peppers 1 peeled and sliced onion 1 can (15 ounce) drained and rinsed black beans, 50% less salt 2 chopped mangos 1 lime, juiced 1/2 cup chopped fresh cilantro 1 peeled and diced avocado 4-10 inch flour tortillas, fat free Instructions: 1. In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes. 2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve 1/2 mixture for topping. 3. Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture. 4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture. Cost: Per Recipe: $ 3.89 Per Serving: $ 0.97 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 34

36 BBQ Chicken Pizza Serving Size: 1 pizza (1/2 English muffin) Yield: 12 servings Time: minutes Ingredients: 6 English muffins 3/4 cup barbecue sauce 1-1/2 cups cut-up cooked chicken 3/4 cup shredded smoked or regular cheddar cheese 1 bell pepper, chopped Instructions: 1. Wash hands and any cooking surface 2. Heat oven to 450 F 3. Slice English muffins in half and place on ungreased, large cookie sheet. 4. Cut-up bell pepper 5. Spread barbecue sauce on English muffins to within ¼ inch of edges. Top with chicken, cheese and bell pepper. 6. Bake 7 to 12 minutes or until cheese is melted. * Substitutions: English muffins = Pizza bread Chicken = Pinto beans, chopped tomatoes and chopped onions Cost: Per Recipe: $ 5.24 Per Serving: $ 0.44 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 35

37 Stir Fry Vegetables and Beef Serving Size: 2 ounces of beef, 1 cup of cooked vegetables Yield: 4 servings Time: 30 minutes Ingredients: 1/2 teaspoon ground ginger 1/8 teaspoon garlic powder 1 teaspoon soy sauce 1/3 cup water 1 cup sliced carrots 2 cups broccoli 1 chopped bell pepper 1 chopped onion 1 package fresh mushrooms, sliced 2 Tablespoons oil 8 ounces sliced beef Instructions: 1. Wash hands and any cooking surface. 2. Mix spices, soy sauce and water; set aside. 3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers. 4. Heat oil in large frying pan and add meat when oil is hot; stir until brown. 5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute 6. Add mushrooms and broccoli. Cook until they are tender. 6. Add liquid mixture and cook until bubbly. 7. Reduce heat, cover pan and cook for two more minutes. 8. Serve over whole wheat pasta or brown rice. Cost: Per Recipe: $ 5.15 Per Serving: $ 1.29 Side: Five Happiness Fried Noodles USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 36

38 Tostadas Delgadas Serving Size: 1 tostada Yield: 8 servings Time: 17 minutes Ingredients: 8 flour tortillas 2 cups fat-free refried beans 2 cups shredded lettuce 1 cup diced tomatoes 1 cup grated cheese Instructions: 1. Wash hands and cooking area. 2. Turn on oven to 350 F. 3. Place tortillas on a cookie sheet and put in oven for 10 minutes or until crispy. 4. Wash and cut your lettuce and tomatoes. 5. Spread two large tablespoons of refried beans on each tortilla. 6. Top with shredded lettuce, diced tomatoes, and grated cheese. 7. Serve immediately and refrigerate leftovers. Cost: Per Recipe: $ 3.90 Per Serving: $ 0.49 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 37

39 Veggie Stuffed Pita Serving Size: 1/12 of recipe Yield: 12 servings Ingredients: 2 medium (2 1/2 cups chopped) zucchini 4 medium (1 1/4 cups grated) carrots 2 cups chopped broccoli 12 ounces cheddar cheese, low fat 1/2 teaspoon oregano 1/4 teaspoon black pepper 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 2 Tablespoons vegetable-oil 12-6 inch mini-pitas Instructions: 1. Wash vegetables. 2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl. 3. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl. 4. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl. 5. Grate the cheese and put into a separate bowl. 6. Measure oregano, pepper, garlic powder, onion powder and mix together. 7. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stir vegetables with a wooden spoon and sauté about 5 minutes. When the vegetables are slightly tender, remove from heat. 8. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese. Note: Substitute green pepper, mushrooms or onions in place of listed vegetables. Cost: Per Recipe: $ 8.91 Per Serving: $ 0.74 Side: Apple carrot soup USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 38

40 Tuna Melt Burger Serving Size: 1 sandwich Yield: 6 servings Time: 30 minutes Ingredients: 1 (6 ounce) can tuna 2 medium stalks celery, chopped 1/2 cup low sodium processed American cheese, diced 1/4 cups light mayonnaise 1 Tablespoon instant minced onion 1/4 teaspoon salt 1/8 teaspoon pepper 12 slices whole wheat bread Instructions: 1. Wash hands and cooking area. 2. Preheat oven to 350 F. 3. Drain tuna and break the meat apart with a fork 4. Wash and chop the celery and dice the cheese. 5. Mix tuna, celery, cheese, light mayonnaise, dried onion, salt, and pepper into a medium mixing bowl with a wooden spoon. 6. Spread tuna mixture on six of the pieces of whole wheat bread and place a single slice of bread on top of each (you will make a total of 6 sandwiches). 7. Put each sandwich on a square of aluminum foil, then wrap the foil around sandwiches, folding edges securely 8. Bake about 20 minutes or until hot in the middle. Cool slightly before serving. Cost: Per Recipe: $ 3.38 Per Serving: $ 0.56 Side: Grilled Veggie Pack USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 39

41 Chicken Club Salad Serving Size: 3 cups Yield: 4 servings Ingredients: 1 cup uncooked whole wheat, small pasta such as macaroni or rotelle 6 cups well washed and torn romaine lettuce or spinach 2 cups fresh vegetables, (green pepper, celery, cauliflower florets, cucumber, carrots) chopped 2 cups chopped tomatoes 1 1/2 cubed, cooked, skinless chicken 1/2 cup low-fat Italian dressing 1 hard cooked egg (optional) 1/4 cup shredded cheese or cheese crumbles Instructions: 1. Wash hands. 2. Cook pasta according to package directions; drain and cool. 3. Place 1½ cups of the romaine in each of 4 large bowls or plates. 4. Combine chopped vegetables, chicken and pasta. 5. Add dressing; toss lightly to coat. Divide evenly among the 4 bowls. 6. Top each serving with a few egg slices, if desired, and 1 Tablespoon of the shredded cheese. Cost: Per Recipe: $ 6.97 Per Serving: $ 1.74 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 40

42 Dinner Entrées 41

43 Sensational Six-Layer Dinner Serving Size: 1/6 of recipe Yield: 6 servings Ingredients: 2-3 medium sliced potatoes 2 cups sliced carrots 1/4 teaspoon black pepper 1/2 cup sliced onion 1 pound browned and drained ground beef 1 1/2 cups green beans 1 can tomato-soup Instructions: 1. Lightly oil or spray baking dish with cooking spray. 2. Layer ingredients in order given. Cover. 3. Bake at 350 degree for 45 minutes or until tender and thoroughly heated. 4. Uncover and bake 15 more minutes. Note: For variation, use peas or corn instead of green beans. Use your favorite cream soup instead of tomato soup. Cost: Per Recipe: $ 5.52 Per Serving: $ 0.92 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 42

44 Baked Chicken with Vegetables Serving Size: 1/6th of recipe Yield: 6 servings Ingredients: 4 sliced potatoes 6 sliced carrots 1 large quartered onion 1 raw chicken - cleaned and cut into pieces, skin removed 1/2 cup water 1 teaspoon thyme 1/4 teaspoon pepper Instructions: 1. Preheat oven to 400 degrees. 2. Place potatoes, carrots and onions in a large roasting pan. 3. Put chicken pieces on top of the vegetables. 4. Mix water, thyme and pepper. Pour over chicken and vegetables. 5. Spoon juices over chicken once or twice during cooking. 6. Bake at 400 degrees for one hour or more until browned and tender. Cost: Per Recipe: $ 6.10 Per Serving: $ 1.02 Side: scallion rice/microwave baked potato USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 43

45 Quick Chili Serving Size: 3/4 cup Yield: 4 servings Time: 20 minutes Ingredients: 1/2 pound ground beef 1 can (15 1/2 ounces) kidney beans with liquid 1 cup tomato sauce, no salt added 1 Tablespoon onion, instant minced 1 1/2 Tablespoons chili powder Instructions: 1. Thoroughly cook ground beef in skillet until browned (160 degrees). Be sure all pink color is gone from meat and juices. Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat. 2. Drain off fat into container. 3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder. 4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. 5. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days. Cost: Per Recipe: $ 3.18 Per Serving: $ 0.79 Side: corn & green chili salad USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 44

46 Baked Lemon Chicken Serving Size: 2 pieces Yield: 5 servings Time: 30 minutes Ingredients: 3 1/2 pounds chicken - skinned and cut into 10 pieces 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 thinly sliced cloves of garlic or 1 tsp. garlic powder 4 fresh thyme sprigs or 1 tsp. dried thyme 3 cups thinly sliced onions 1 1/2 cups chicken stock or water 1/4 cup lemon juice 1 lemon sliced into 10 slices, seeds removed Instructions: 1. Combine salt, pepper, garlic, and thyme. 2. Lay chicken pieces into an 11x13 baking pan. Sprinkle seasonings over chicken. 3. Combine onions, stock, and lemon juice in a sauce pan. Heat to a boil. 4. Pour hot lemon mixture around chicken. Top each chicken piece with a lemon slice. 5. Bake for 30 minutes at 400 degrees until golden brown and juices are clear colored. Cost: Per Recipe: $ 5.42 Per Serving: $ 1.08 Side: Green beans & new potatoes/ easy red beans & rice USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 45

47 Baked Fish and Vegetables Serving Size: 4 oz. fish and 1/2 cup vegetables Yield: 4 servings Time: 40 minutes Ingredients: 4 frozen white fish fillets or cod or perch (total of oz.) 16 ounces frozen mixed vegetables 1 small diced onion 1 teaspoon lemon juice or fresh lemon, sliced thin 1 Tablespoon parsley flakes - dried or fresh chopped 4 10x12 -inch tin foil squares Instructions: 1. Preheat oven to 450 degrees. 2. Separate and place fish fillets in center of each tin foil square. 3. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets. 4. Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal. 5. Bake for 10 minutes. Serve. 6. Refrigerate leftovers. Cost: Per Recipe: $ 5.95 Per Serving: $ 1.49 Side: scallion rice USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 46

48 Party-Time Pasta Serving Size: 1 cup Yield: 6 servings Time: 30 minutes Ingredients: 1/2 pound turkey, lean ground 1 teaspoon paprika 1 can (14 1/2 ounces) tomatoes, crushed 1 can (14 1/2 ounces) chicken broth, reduced sodium 2 cups pasta, bow-tie, uncooked 3 cups frozen vegetables such as carrots, broccoli and cauliflower, thawed ************************************** Tasty Topping: 1/2 cup chopped fresh or dried parsley 1/4 cup bread crumbs, seasoned, dry 1/4 cup grated Parmesan cheese Instructions: 1. Heat a large nonstick pan over medium heat. Add ground turkey and paprika. Cook and stir until meat is brown and no longer pink, about 5 minutes. 2. Stir in tomatoes, chicken broth and pasta. Bring mixture to a boil. Reduce heat to medium-low. Cover and simmer until pasta is almost tender, about minutes. 3. Remove lid. Place vegetables on top of pasta. Replace lid. Cook until vegetables are tender, about 5 minutes. 4. Prepare the Tasty Topping. Mix parsley, bread crumbs and Parmesan cheese. Sprinkle over vegetables in skillet. Cover and let sit for 3 minutes before serving. Cost: Per Recipe: $ 7.38 Per Serving: $ 1.23 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 47

49 Indian Vegetable and Rice Skillet Meal Serving Size: 1 cup Yield: 10 servings Ingredients: 2 teaspoons vegetable oil 1 onion, chopped 1/2 teaspoon ground ginger 1/2 teaspoon turmeric 1/2 teaspoon cumin 2 cups mixed vegetables, chopped (cauliflower, peppers, carrots, or peas) 1 large baking potato 1 cup white rice, uncooked 2 1/2 cups water 1 can (15 ounces) kidney beans, drained, rinsed 1/2 teaspoon salt (optional) Instructions: 1. Heat oil in a large skillet over medium heat. 2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute. 3. Add remaining ingredients. Bring to a boil, cover, and reduce heat. 4. Simmer minutes. Serve hot. 5. Refrigerate leftovers within 2-3 hours. Cost: Per Recipe: $ 5.70 Per Serving: $ 0.57 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 48

50 Side Items 49

51 Five Happiness Fried Noodles Serving Size: 1 1/2 cups Yield: 5 serving Ingredients: 10 cups water 1 pound egg noodles 1 Tablespoon olive oil (or vegetable oil), divided 3 cups bean sprout 1 cup bamboo shoots, julienned (sliced thinly in strips) 1/2 cup shredded carrots 1/2 cup dried shiitake mushrooms, soaked, stems removed, and julienned 2 green onions, julienned 1/2 teaspoon salt 1 teaspoon sugar 1 Tablespoon soy sauce Instructions: 1. In a large pot on high heat, bring 10 cups of water to boil. Cook noodles in boiling water until tender or al-dente, approximately 5-7 minutes, drain and set aside. 2. Heat a nonstick wok or pan over high heat. Add 1/2 tablespoon oil, swirling to coat the pan, add noodles and pan-fry until noodles are golden, about 7 to 10 minutes. Remove noodles from wok. 3. Add remaining 1/2 tablespoon oil to wok, add vegetables, and stir-fry until just cooked, about 5 to 7 minutes. 4. Return noodles to the wok; add salt, sugar and soy sauce. Stir to combine and serve. Cost: Per Recipe: $ 3.76 Per Serving: $ 0.75 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 50

52 Apple Carrot Soup Serving Size: 1 cup Yield: 8 servings Ingredients: 1 pound lean pork, cut into chunks 4 apples with skin, cored and quartered 4 large carrots, peeled and cut into chunks 1 piece dried orange peel (optional) 4 slices ginger 1/2 teaspoon salt 20 cups water Instructions: 1. In a large pot over high heat, combine all ingredients, bring to a boil. 2. Reduce heat to medium and simmer until soup reduces to about 8 cups of liquid, about 3 to 4 hours. 3. Skim fat from surface and serve. 4. Store leftover soup covered in refrigerator for up to 3 days. Cost: Per Recipe: $ 3.59 Per Serving: $ 0.45 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 51

53 Grilled Vegetable Packets Serving Size: 3/4 cup Yield: 5 servings Ingredients: 2 zucchinis, small sliced 2 yellow squash, small sliced 4 red potatoes, small scrubbed well and sliced 1/2 red onion sliced 1/2 bell pepper (red or green) seeded and sliced 1/4 cup Italian salad dressing, light to taste salt and pepper, Instructions: 1. Heat grill to Medium heat or 350 degrees. 2. Wash vegetables and slice. 3. Toss in a large bowl. Add dressing and toss until all vegetables are coated. 4. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of vegetable mixture and fold bottom piece with top sheet to form a packet. 5. Place on heated grill for minutes or until the potatoes are tender. If you don't have a grill bake Veggie Packets in the oven at 400 degrees for minutes. 6. Before you open the packets, poke holes in the foil with a fork. Be very careful opening the foil as the steam will be very hot and could burn you! 7. Empty vegetables onto serving plate or serve from foil packets. Tip! Try different vegetables- Tomatoes, green beans, sweet potatoes, mushrooms, broccoli, carrots, corn or your favorites. Use herbs or spices in place of dressing-chili powder, Italian or oriental seasoning, basil, oregano, curry powder-be creative! Cost: Per Recipe: $ 2.70 Per Serving: $ 0.54 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 52

54 Scallion Rice Serving Size: 1 cup Yield: 5 servings Ingredients: 4 1/2 cups brown rice, cooked in unsalted water 1 1/2 Tablespoons bouillon granules, low sodium 1/4 cup scallions, chopped Instructions: 1. Cook rice according to directions on the package. 2. Combine the cooked rice, scallions, and bouillon granules and mix well. 3. Measure 1-cup portions and serve. Cost: Per Recipe: $ 2.03 Per Serving: $ 0.41 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 53

55 Microwave Baked Potato Serving Size: 1 potato Yield: 1 serving Ingredients: 1-4 potatoes Instructions: 1. Scrub potato. Prick several times with a fork or knife. 2. Place on microwave safe plate. 3. Cook according to table below. Turn over halfway through cooking # of Potatoes Time minutes or until soft minutes or until soft minutes or until soft 3. Turn over halfway through cooking. 4. Let potato rest for 1-3 minutes Cost: Per Recipe: $ 0.39 Per Serving: $ 0.39 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 54

56 Corn and Green Chili Salad Serving Size: 3/4 cup Yield: 4 servings Time: 10 minute Ingredients: 2 cups frozen and thawed corn 1 can (10 ounce) diced tomatoes with green chilies 1/2 Tablespoon vegetable oil 1 Tablespoon lime juice 1/3 cup sliced green onions 2 Tablespoons fresh chopped cilantro Instructions: 1. Combine all ingredients in a medium bowl. 2. Mix well. Cost: Per Recipe: $ 1.67 Per Serving: $ 0.42 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 55

57 Green Beans and New Potatoes Serving Size: 1/6 of recipe Yield: 6 servings Time: about 20 minutes Ingredients: 16 ounces frozen green beans 8 small potatoes, washed, peeled, and halved 1 medium onion, chopped 1/4 teaspoon salt Instructions: 1. Add all ingredients to a large stock pot and cover with water. 2. Bring to a boil and reduce to medium heat. 3. Cook until green beans and potatoes are tender. Cost: Per Recipe: $ 4.45 Per Serving: $ 0.74 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 56

58 Easy Red Beans and Rice Serving Size: 1 cup Yield: 8 serving Ingredients: non-stick cooking oil spray, as needed 1 large onion, peeled and chopped 1 medium green bell pepper, washed, seeded and chopped 1 teaspoon garlic powder 2 cans (14.5 ounces) diced tomatoes 1 can (15.5 oz.) kidney beans, drained and rinsed 6 cups cooked brown rice Instructions: 1. Spray skillet with cooking oil spray. 2. Cook onion and pepper over medium heat for 5 minutes or until tender. 3. Add garlic powder, tomatoes, and kidney beans. 4. Bring mixture to a boil. 5. Reduce heat to low and simmer for 5 minutes. 6. Serve over rice. Cost: Per Recipe: $ 4.40 Per Serving: $ 0.55 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 57

59 More Side Items & Snack Ideas 58

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas Quesadillas with Refried Beans and Chicken Quesadillas are a great way to get creative! Add your favorite fresh fruit and vegetables. Try a vegetarian option with all beans or substitute a favorite meat

More information

MAIN DISHES Using Simple Sautéed Peppers and Onions:

MAIN DISHES Using Simple Sautéed Peppers and Onions: VIVA PEPPERS: Once you starting adding peppers cooked or raw to your meals, you ll be hooked! Simple Sautéed Peppers and Onions: 1 2 Tablespoons extra virgin olive oil 3 4 large red and green bell peppers,

More information

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder Mexican Recipes Taco Seasoning 1 tablespoon chili powder ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon dried oregano 1 ¼ teaspoon crushed red pepper flakes ½ teaspoon paprika 1 ½ teaspoons

More information

SHOP SMART, STORE SAFE

SHOP SMART, STORE SAFE SHOP SMART, STORE SAFE Introduction This lesson gives an older adult audience an opportunity to focus on making the most of their food budgets by sharing strategies for healthy shopping on a budget and

More information

Patient and Family Education. Low Sodium Recipes

Patient and Family Education. Low Sodium Recipes Patient and Family Education Low Sodium Recipes Try these recipes to get started with lowsodium cooking that tastes good and is quick and easy! Oatmeal muffins 2 eggs 1 teaspoon vanilla extract 2 cups

More information

Classic Pot Roast Serves 6

Classic Pot Roast Serves 6 Classic Pot Roast Serves 6 3-pound boneless chuck roast Salt and freshly ground black pepper 1 tablespoon vegetable oil 1 onion, chopped 2 ribs celery, chopped 1 cup red wine 2 cups beef stock 2 to 3 sprigs

More information

Casserole Recipes. Beef Goulash

Casserole Recipes. Beef Goulash Casserole Recipes Beef Goulash 2 cups uncooked elbow macaroni 1 1/2 lbs lean ground beef 1/2 lb fresh mushrooms, sliced 1 lg onion, chopped 1 garlic clove, minced 1 can (6 oz) unsalted tomato paste 3/4

More information

Eating Low-Fat on a Budget. Shop Smart: Save Money at the Grocery Store

Eating Low-Fat on a Budget. Shop Smart: Save Money at the Grocery Store Eating Low-Fat on a Budget Following a low-fat diet can help lower your risk of heart disease, cancer, diabetes and stroke. Eating low fat usually means eating fewer calories. High calorie intake may lead

More information

Peanut Butter Recipes

Peanut Butter Recipes Soups and Stews Ground Nut Stew 2 cups peanut butter 1/2 can (6 ounce) tomato paste 2 cans (10 ounce) diced tomatoes with green chili peppers 4 cups chicken broth 2 tablespoons vegetable oil 6 boneless,

More information

1. Place yogurt and fruit in a blender. Cover tightly.

1. Place yogurt and fruit in a blender. Cover tightly. Fruits & Vegetables: Tasty, Quick and Easy Foods Fruity Frozen Treats Makes 8 1 freeze servings 1 8 ounce container nonfat lemon yogurt 2 cups cubed, seedless watermelon 1 pint fresh strawberries, tops

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4 Day 1 1/2 cup granola 180 36 6 2.5 6 oz low fat vanilla yogurt 140 25 7 1.5 1 cup strawberries, sliced 57.1 13.7 1.2 0.5 TOTAL 377.1 74.7 14.2 4.5 1 cup green grapes 110 29 1.2 0.3 1 oz pistachio nuts

More information

RECIPES FOR THE ELDERLY

RECIPES FOR THE ELDERLY RECIPES FOR THE ELDERLY EASY CHICKEN CASSEROLE Dissolve a chicken bullion cube in 1 cup water. Reserve and refrigerate 1/2 of this to use later. Measure 1/2 cup brown rice in an individual-size, oven-proof

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

HUMMUS. White Bean and Chicken Chili (2 servings)

HUMMUS. White Bean and Chicken Chili (2 servings) HUMMUS 2 cups canned garbanzo beans, drained 3 Tbsp. tahini (sesame seed paste) or sub 1 tsp. sesame oil 2-4 Tbsp. lemon juice 2 cloves garlic, minced 1 tablespoon olive oil 1 pinch paprika 1 teaspoon

More information

Gluten-Free Recipes. Macaroni and Three Cheeses

Gluten-Free Recipes. Macaroni and Three Cheeses Gluten-Free Recipes No matter your reason for eating a gluten-free diet, it can be delicious, with a good variety of healthy foods including roasted vegetables, salads, omelets, herb-grilled meats, yogurt

More information

5-DAY NO SUGAR CHALLENGE MENU

5-DAY NO SUGAR CHALLENGE MENU 5-DAY NO SUGAR CHALLENGE MENU Our goal with the 5-Day No Sugar Challenge is to eliminate refined sugar. The sugar found in the recipes provided comes from fresh fruits, vegetables and grains. There is

More information

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk Breakfast recipes Toast with peanut butter and orange juice (serves 1) 2 average slices of brown toast 24 g of peanut butter Drink: 200 ml of orange juice Fruity cereal with a skinny latte (serves 1) 2

More information

MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD

MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD Learner Objective Participants will prepare a grocery list of foods needed for family meals for at least 3 days, based on planned meals and snacks. Teaching

More information

8 NO-COOK FREEZER MEALS IN 90 MINUTES

8 NO-COOK FREEZER MEALS IN 90 MINUTES 8 NO- FREEZER MEALS IN 90 MINUTES RECIPE LIST (full recipes below) 1. Turkey and Black Bean Chili 2. Brown Sugar Meatloaf 3. Garden Veggie Soup with Meatballs 4. Red Pepper Chicken 5. Honey Dijon Chicken

More information

Nutrition Pointers: Fruits and Veggies

Nutrition Pointers: Fruits and Veggies Nutrition Pointers: Fruits and Veggies Eat as many as possible try filling half your plate with fruits and veggies. Fruits and veggies are good for you whether they are fresh or frozen. Go for a wide variety

More information

Seven Healthy Recipes

Seven Healthy Recipes Seven Healthy Recipes Pan Grilled Chicken 3 tablespoons Japanese dark soy sauce 1 1/2 tablespoons sugar 2 cloves garlic, peeled and crushed 1 inch ginger root, peeled and mashed 2 spring onions, sliced

More information

Menus Weeks 1-3 After Liver Purification

Menus Weeks 1-3 After Liver Purification Menus Weeks 1-3 After Liver Purification Day 1 Day 2 Breakfast 1 hard boiled egg, ½ grapefruit Breakfast Omelet 3 eggs, mushrooms, or orange, 1 piece Ezekiel bread, Green tea onions, peppers sprinkle with

More information

Tablemom.com. Week 5. Don t plan another meal. with Table Mom s weekly menu, recipes, and grocery list.

Tablemom.com. Week 5. Don t plan another meal. with Table Mom s weekly menu, recipes, and grocery list. Tablemom.com Don t plan another meal with Table Mom s weekly menu, recipes, and grocery list. Week 5 Recipes Meal 1...7 Herb-Roasted Orange Salmon (parmesan spaghetti, broccoli) Meal 2...9 Masala Rice

More information

APPLE PIE OATMEAL (Makes 2 servings)

APPLE PIE OATMEAL (Makes 2 servings) APPLE PIE OATMEAL (Makes 2 servings) 1/2 cup steel cut oats 2 cups water 1 cup chopped apples (approximately 1 small apple) 1/2 teaspoon ground cinnamon 1/4 teaspoon allspice Honey to taste Combine all

More information

You can eat healthy on any budget

You can eat healthy on any budget You can eat healthy on any budget Is eating healthy food going to cost me more money? Eating healthy meals and snacks does not have to cost you more money. In fact, eating healthy can even save you money.

More information

Tuna and Sweetcorn Pasta

Tuna and Sweetcorn Pasta Tuna and Sweetcorn Pasta Pasta gives you lots of energy, fills you up and you can be really creative with it. 300g (12oz) dried pasta 1 x 400g tin chopped tomatoes 2 x 200g tins tuna in spring water 1

More information

Bakery Mix Recipes Main Dishes

Bakery Mix Recipes Main Dishes 1 Bakery Mix Recipes Main Dishes --------- Breakfast Pizza 1-1/2 c, Mountain Maid Low Fat Bakery Mix 1/3 c. very hot water 3 eggs, beaten 1 c. sour cream 1 c. shredded Cheddar cheese (4 oz.) 4 medium green

More information

Find your shopping list and all your dinner recipes for WEEK 3 inside!

Find your shopping list and all your dinner recipes for WEEK 3 inside! Find your shopping list and all your dinner recipes for WEEK 3 inside! WEEK 3 Monday 19th - Sunday 25th WEEK 3 SHOPPING LIST Monday 19th - Sunday 25th 1 Bunch Spring Onions Meat/Fish 1 Bunch Celery Pork

More information

5 Day Low-Fat Diet Menu

5 Day Low-Fat Diet Menu 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions

More information

21 Day Metabolic Accelerator Meal Guide

21 Day Metabolic Accelerator Meal Guide 21 Day Metabolic Accelerator Meal Guide DAY 1 15 almonds 2 whole eggs + 1 2 cup whites 1 tbsp of coconut oil 1 cup of blueberries Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice

More information

Banana-Strawberry Smoothies

Banana-Strawberry Smoothies Cooking Demonstration Recipes Banana-Strawberry Smoothies 1 cup vanilla soy milk 1 banana ½ cup strawberries (fresh or frozen) Place all ingredients in a blender and blend until smooth. Additional fruit

More information

Healthy Grocery Shopping on a Budget. Tips for smart spending at the grocery store

Healthy Grocery Shopping on a Budget. Tips for smart spending at the grocery store Healthy Grocery Shopping on a Budget Tips for smart spending at the grocery store Re c ipe e! In d si Grocery Store Science Eating well does not need to cost a lot of money. Here are some ways to choose

More information

2014-2015 Culinary Arts STAR Events Menu Options. Menu I

2014-2015 Culinary Arts STAR Events Menu Options. Menu I 2014-2015 Culinary Arts STAR Events Menu Options Menu I Waldorf Salad Shaker Style Turkey Cutlets Potatoes Parmentier Sautéed Green Beans Menu II Sautéed Breast of Chicken with Mustard Cream Sauce Fresh

More information

Chex Snack Mix *> Turkey Tortilla Roll-Ups * >

Chex Snack Mix *> Turkey Tortilla Roll-Ups * > Chex Snack Mix *> 1 cup rice chex 1 cup corn chex 1 cup unsalted pretzel twists 3 cups unsalted popcorn 1/3 cup unsalted butter or margarine, melted 1/2 tsp garlic powder 1/2 tsp onion powder 1 tablespoon

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

THE FRESH EASY BREAKFASTS. Nutrition : : W W W. T H E F R E S H 2 0. C O M : :

THE FRESH EASY BREAKFASTS. Nutrition : : W W W. T H E F R E S H 2 0. C O M : : 10 EASY BREAKFASTS Nutrition PUMPKIN PANCAKES Sure to satisfy even the littlest family members PUMPKIN PANCAKES ½ cup pumpkin puree 1 ripe banana, mashed 2 large eggs, whisked ½ teaspoon vanilla extract

More information

A GUIDE TO HELP PLAN, PURCHASE & PREPARE YOUR OWN HEALTHY FOOD. FOOD SENSE HEALTHY MEALS ON A BUDGET

A GUIDE TO HELP PLAN, PURCHASE & PREPARE YOUR OWN HEALTHY FOOD. FOOD SENSE HEALTHY MEALS ON A BUDGET A GUIDE TO HELP PLAN, PURCHASE & PREPARE YOUR OWN HEALTHY FOOD. FOOD SENSE HEALTHY MEALS ON A BUDGET You ll be surprised at how affordable, delicious & convenient your own meals can be! the Great Plate:

More information

High Protein Low Fat Meal Plans

High Protein Low Fat Meal Plans High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one

More information

Got a microwave? That s all you need to make complete meals and healthy snacks in your room!

Got a microwave? That s all you need to make complete meals and healthy snacks in your room! Got a microwave? That s all you need to make complete meals and healthy snacks in your room! South Village, we found these just for you! Stop by Prevention & Wellness for any of these SoVi-licious recipes!

More information

DRY BEAN RECIPES. Beans, Beans and More Beans Soup

DRY BEAN RECIPES. Beans, Beans and More Beans Soup DRY BEAN RECIPES Beans, Beans and More Beans Soup ¼ cup each dry Black Beans, Cranberry Beans, Pinto Beans and Light Red Kidney Beans 1 cup dry Navy Beans 6 cups water ½ cup onion, diced 2 cloves garlic,

More information

BAYOU BLACKENED CATFISH

BAYOU BLACKENED CATFISH BAYOU BLACKENED CATFISH Prep Time: 15 Minutes Cooking Time: 20 Minutes 2 pounds of catfish fillets 4 tablespoons of low-fat margarine 1/4 cup of cayenne pepper 2 teaspoons of pepper 4 teaspoons of lemon

More information

Dr. Bronner s Magic All One Coconut Oil Recipes

Dr. Bronner s Magic All One Coconut Oil Recipes Dr. Bronner s Magic All One Coconut Oil Recipes Vegan Lasagna 3 Tablespoons Dr. Bronner's Organic White or Whole Kernel Unrefined Coconut Oil 1 large chopped onion 4 or 5 cloves minced garlic to taste

More information

Use ingredients that are readily available so preparing food is both time and cost effective.

Use ingredients that are readily available so preparing food is both time and cost effective. Kitchen Recipes The aim of this recipe book is to show you ways to prepare affordable, healthy and tasty meals for your family. All recipes use readily available ingredients, will feed a family of 4 and

More information

Nine Freezer Meals That don t require any Cooking Ahead of time

Nine Freezer Meals That don t require any Cooking Ahead of time Nine Freezer Meals That don t require any Cooking Ahead of time THIS DOCUMENT CONTAINS THE RECIPES AND GROCERY LIST FOR THE FOLLOWING MEALS Bean and Cheese Burritos Ham and Cheese Hot Pockets Brown Sugar

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

New York Brand Recipe Collection

New York Brand Recipe Collection New York Brand Recipe Collection Serves: 8 20 minutes 7 minutes Assorted Crostini 4 slices New York Brand Texas Garlic Toast or New York Brand Ciabatta Rolls Topping options: Marzetti Hummus with chopped

More information

Add Olive Oil flavored cooking spray to TCO Oil in a non-stick frying pan. Cook shrimp until pink and done in TCO Oil and Olive Oil.

Add Olive Oil flavored cooking spray to TCO Oil in a non-stick frying pan. Cook shrimp until pink and done in TCO Oil and Olive Oil. Level II Recipes Variety is the spice of life, as well as the crucial ingredient in taking Thrive from diet to lifestyle. Today, we re going to be talking about several recipe ideas which will give us

More information

QUINOA AND BLACK BEAN SALAD

QUINOA AND BLACK BEAN SALAD QUINOA AND BLACK BEAN SALAD GF V VG SERVES: 12 (1 cup each) Prep Time: 30 min. Cooking Time: 12 min. CONTAINER EQUIVALENTS (per serving): 1 2 1½ I usually make a bunch of quinoa at the beginning of the

More information

7 HEALTHY CHICKEN CROCKPOT FREEZER MEALS

7 HEALTHY CHICKEN CROCKPOT FREEZER MEALS 7 HEALTHY CHICKEN CROCKPOT FREEZER MEALS RECIPE LIST Red Pepper Chicken Lemon Pepper Chicken Chicken Philly Cheesesteak Spring Chicken Soup Chicken Fajitas Hawaiian Chicken Southwestern Chicken Chili GROCERY

More information

Minestrone with sun dried tomatoes

Minestrone with sun dried tomatoes Minestrone with sun dried tomatoes 1 Tbs. olive oil ½ tsp. dried oregano ½ tsp. dried basil 1 medium onion, diced (1 ½ cups) 1 large or 2 medium carrots, sliced into rounds (1 cup) 3 stalks celery, sliced

More information

Healthy recipes. Breakfast. Hearty Oatmeal Pancakes Number of servings: 4

Healthy recipes. Breakfast. Hearty Oatmeal Pancakes Number of servings: 4 Healthy recipes Breakfast Hearty Oatmeal Pancakes Number of servings: 4 1 c Old fashioned oats 1/4 c All purpose flour 3/4 c Whole wheat flour 1 Tbs Splenda 1 tsp Baking powder 1/2 tspbaking soda 1/4 tsp

More information

WHOLE GRAINS FOR GOOD HEALTH

WHOLE GRAINS FOR GOOD HEALTH WHOLE GRAINS FOR GOOD HEALTH Section 1: What are Whole Grains? Whole grains are nutritious, delicious, and are included in the WIC program! Whole grains contain the entire grain kernel. That means whole

More information

1,200-Calorie, Low-Carb Diet Meal Plan

1,200-Calorie, Low-Carb Diet Meal Plan 1,200-Calorie, Low-Carb Diet Meal Plan Breakfast Breakfast One - Veggie Scrambled Eggs One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Scrambled in non-stick pan Large

More information

Cut chicken into ½ inch cubes and cook in steamer for 2 minutes. Add all other ingredients and cook for 6 minutes,

Cut chicken into ½ inch cubes and cook in steamer for 2 minutes. Add all other ingredients and cook for 6 minutes, BBQ Chicken and Rice BBQ Chicken and Rice - Serves 2 8 oz boneless skinless chicken breast 1 cup minute rice 1 cup frozen corn ¾ cup chicken broth 2 Tbs tomato sauce 1 Tbs BBQ seasoning Salt and pepper

More information

NULEAN SCRUMPTIOUS FOOD RECIPES

NULEAN SCRUMPTIOUS FOOD RECIPES NULEAN SCRUMPTIOUS FOOD RECIPES Here are some addition ideas for meals while doing the NuLean Cleanse. A key to choosing foods for this program is to go back to basics. Buy items with the least amount

More information

Wellness Mama Meals Meal Plan - March - Week Four

Wellness Mama Meals Meal Plan - March - Week Four Wellness Mama Meals Meal Plan - March - Week Four Overview: Day 1: Chicken Cobb Salad with Bacon and Avocado Day 2 : Pineapple Pork Stir Fry Day 3: Grilled Stead with Red Onions, Brussels Sprouts and Squash

More information

Organic Dog Food Recipes Created by Nedra Downing, D.O.

Organic Dog Food Recipes Created by Nedra Downing, D.O. Organic Dog Food Recipes Created by Nedra Downing, D.O. The Downing Clinic 5715 Bella Rose Blvd. Suite 100 Clarkston, MI 48348 Phone: (248) 625-6677 Fax: 248-625-5633 Website: www.thedowningclinic.com

More information

GLUTEN FREE Spring MENU PREP GUIDE. MONDAY SCALLION MEATBALLS Brown Rice & Snow Peas. TUESDAY PESTO CRUSTED MAHI MAHI Roasted Potatoes & Broccoli

GLUTEN FREE Spring MENU PREP GUIDE. MONDAY SCALLION MEATBALLS Brown Rice & Snow Peas. TUESDAY PESTO CRUSTED MAHI MAHI Roasted Potatoes & Broccoli GLUTEN FREE Spring PREP GUIDE MEAL #1 2 piece of fresh ginger grated to yield 1 Tablespoon 2 cups cooked brown rice *see recipe below MEAL #2 Make arugula pesto * see Meal #2 for recipe Blanch broccoli

More information

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days.

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and

More information

COOKING WITH ENTERGY. Soups and Stews

COOKING WITH ENTERGY. Soups and Stews COOKING WITH ENTERGY Soups and Stews COOKING WITH ENTERGY SOUPS & STEWS FAVORITE STEW 1 pound boneless beef or 1 tablespoon Worcestershire veal shoulder sauce 1 teaspoon salt 1 teaspoon liquid gravy 1/4

More information

1. Mixed Bean Hot Pot Serves 4

1. Mixed Bean Hot Pot Serves 4 Vegetarian Recipes 1. Mixed Bean Hot Pot Serves 4 1½ lb potatoes, peeled and quartered 3 tbsp semi skimmed milk 3 tbsp unsweetened apple juice 2 tbsp vinegar 2 tbsp soy sauce 2 tbsp tomato puree 1 tbsp

More information

The Creative Homemaking Guide to. Zucchini Recipes. by Rachel Paxton

The Creative Homemaking Guide to. Zucchini Recipes. by Rachel Paxton The Creative Homemaking Guide to Zucchini Recipes by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers cleaning hints, a recipe

More information

Recipes for one week using only non-perishables

Recipes for one week using only non-perishables Recipes for one week using only non-perishables Oatmeal Stovetop: For four servings, in a medium saucepan bring 3-1/2 cups water or milk to a boil. Stir in 2 cups quick-cooking oats. Reduce heat and simmer,

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

3-DAY JUCING ROUTINE: MEAL PLAN

3-DAY JUCING ROUTINE: MEAL PLAN 3- JUCING ROUTINE: MEAL PLAN 1 1 B R E A K FAST Banana Pancakes, Greek Yogurt & Berries - 1 ripe banana - 2 whole eggs - 6 oz. non-fat, plain Greek yogurt 390 calories, 45g carb, 10g fat 32g protein Mix

More information

Orzo and Feta Salad with Sun Dried Tomatoes

Orzo and Feta Salad with Sun Dried Tomatoes Georgeanne Brennan, Consultant Davis Farm-to-School Evans & Brennan, LLC Recipes for Professional Development Cooking Class, March 16, 2011 Class title: Spring Salads, Wraps, and Pizza Ethnic Profiles:

More information

Delicious Dinners on a Dime

Delicious Dinners on a Dime Delicious Dinners on a Dime No-Fuss Family Meals that Feed Four for Less than $10 by SparkRecipes.com Taco Soup $15.34 for 9 servings; $1.70 per serving; about $6.80 to serve 4 Prep time: 10 minutes Cooking

More information

Spinach Salad with chicken and red peppers Paired with Cabernet Franc

Spinach Salad with chicken and red peppers Paired with Cabernet Franc Spinach Salad with chicken and red peppers Paired with Cabernet Franc 6 cups torn spinach 2 cups torn leaf lettuce 1 medium red onion, thinly sliced 2 red peppers or 2 green sweet peppers, cut into bite-sized

More information

This soup has tasty spices and a beautiful color. Try garnishing it with fresh cilantro.

This soup has tasty spices and a beautiful color. Try garnishing it with fresh cilantro. Pumpkin Corn Soup This soup has tasty spices and a beautiful color. Try garnishing it with fresh cilantro. 1 large onion, chopped 1 medium sweet red pepper, chopped 2 Tbsp. olive or canola oil 2 cups fresh

More information

NULEAN SCRUMPTIOUS FOOD RECIPES

NULEAN SCRUMPTIOUS FOOD RECIPES NULEAN SCRUMPTIOUS FOOD RECIPES Here are some addition ideas for meals while doing the NuLean Cleanse. A key to choosing foods for this program is to go back to basics. Buy items with the least amount

More information

Kitchen Tools. Four basic knives should meet the needs of most home cooks.

Kitchen Tools. Four basic knives should meet the needs of most home cooks. 6 Part A Kitchen Tips and Information 7 Choose kitchen tools that work for you. Kitchen Tools Knives Choose knives that feel comfortable in your hand. A good choice is highcarbon stainless steel with blades

More information

2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas

2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas Recipes: Grilled Fish Tacos 2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas Basting Sauce: Juice of 10 Limes 1 bunch of

More information

Pan-Seared Tandoori Scallops with White Chocolate Curry Sauce

Pan-Seared Tandoori Scallops with White Chocolate Curry Sauce Pan-Seared Tandoori Scallops with White Chocolate Curry Sauce scallops yield: 4 to 6 portions scallops 12 whole 10/ 20 Scallops ¾ cup 180 ml Plain Yogurt 3 tbsp 45 ml Tandoori Spice Rub 2 tbsp 30 ml Olive

More information

Microwave Soup Mug Recipes General Instructions

Microwave Soup Mug Recipes General Instructions Microwave Soup Mug Recipes General Instructions 1. Wash the steamer before your first use. 2. Always make sure the lid is locked on and the vent is open before cooking. 3. When re-heating food cook in

More information

NOT YOUR MAMA S CROCKPOT FREEZER MEAL WORKSHOP RECIPES

NOT YOUR MAMA S CROCKPOT FREEZER MEAL WORKSHOP RECIPES Chicken Tortilla Soup (#1) 3 or 4 boneless, skinless chicken breasts 2 Tbsps. Wildtree Chicken Soup Bouillon Base 2 Tbsps. Wildtree Taco Seasoning ¼ tsp. mustard powder ¼ tsp. cayenne pepper 14 oz. can

More information

Figure Friendly Freezer Meal Recipes

Figure Friendly Freezer Meal Recipes Figure Friendly Freezer Meal Recipes Garlic & Herb Pork Chops (#1) 2 lbs pork chops 2 tsp Wildtree Garlic & Herb Blend salt & pepper if desired fridge. Grill, or skillet sauté, for 7-10 min/side until

More information

Roasted Mushroom and Onion Kalamata Pasta Serves 4. Ingredients:

Roasted Mushroom and Onion Kalamata Pasta Serves 4. Ingredients: Roasted Mushroom and Onion Kalamata Pasta Preparation Time: 30 Minutes 8 oz. uncooked pasta (whole wheat or multi-grain) 1 medium sweet onion, peeled, chopped 2 Tbsp. unsalted butter 4 cups fresh spinach,

More information

Blenderized & Pureed Recipes

Blenderized & Pureed Recipes Blenderized & Pureed Recipes While you are having difficulty chewing or swallowing, use these recipes for preparing pureed meals. Use the recipes as a base for developing your own recipes. Be creative!

More information

Deviled Eggs with Ham

Deviled Eggs with Ham Meal 1 Deviled Eggs with Ham * 12 large eggs * 8 oz finely chopped ham * ½ cup finely chopped celery * 1 tablespoon finely chopped green onion * 6 tablespoons mayonnaise * 2 tablespoons Dijon mustard *

More information

Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese

Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese Healthy recipes Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese Prep time: 5 mins / Cook time: 30 mins Ingredients to Serve 4 1 medium queen squash 50g pumpkin seeds 100g rocket leaves or

More information

5-Day Meal Planner. Day 1

5-Day Meal Planner. Day 1 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., 202. http://www.heart.org/heartorg/gettinghealthy/nutritioncenter/healthydietgoals/healthy-diet-goals_ucm_30436_subhomepage.jsp (Accessed

More information

Healing Soups. Roasted Red Pepper Lentil Soup

Healing Soups. Roasted Red Pepper Lentil Soup Minestrone Soup 4 oz dried lima beans or kidney beans, soak overnight, cooked until tender, and drained 1 lg onion, chopped 1 stalk celery, chopped 1 carrot, chopped ¼ head green cabbage, shredded 4 oz

More information

Everybody Cooks Rice Recipes

Everybody Cooks Rice Recipes GENERAL Rice Preparation Recipe to use with any of the dishes: 2 cups rice 2 1/2 cups water 1. Bring rice and water to a boil over high heat in a large covered saucepan. 2. Turn heat down to low and let

More information

Turkey Burgers with Roasted Garlic Hummus and Raw Veggies. Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus

Turkey Burgers with Roasted Garlic Hummus and Raw Veggies. Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus Weekly Meal Plan Week 1 1 2 3 4 Turkey Burgers with Roasted Garlic Hummus and Raw Veggies Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus Sausage Potato Pie, Steamed Baby Carrots and Red Bell

More information

Festive Holiday Recipes

Festive Holiday Recipes Recipes Sensational Holiday Recipes For a variety of reasons, many individuals experience dysphagia, or difficulty swallowing, and therefore require liquids or soft consistency foods to meet their nutrition

More information

COOKING WITH ENTERGY. Microwave and Pressure Cooker

COOKING WITH ENTERGY. Microwave and Pressure Cooker Microwave and Pressure Cooker MICROWAVE & PRESSURE COOKING BARBECUED SHRIMP ORLEANS 3 lbs. large shrimp, unpeeled 1 1/2 lbs. (6 sticks) butter 3 teaspoons black pepper 1 teaspoon cayenne pepper 1 teaspoon

More information

Crockpot Beef/Chicken Fajitas

Crockpot Beef/Chicken Fajitas 8 healthy Crockpot freezer meals in 45 minutes Recipes & Grocery List ---------------------------------------------------------------------------------------------------------------------------- Crockpot

More information

Red Pepper and Cheese Spread

Red Pepper and Cheese Spread Red Pepper and Cheese Spread Anne Hilder of Berwyn, Pennsylvania Student, Christopher Smith 1 small onion, quartered 3-6 large garlic cloves (to taste), peeled 1 Tbsp. olive oil 1 (12-oz.) jar red peppers

More information

Year 7 Recipe's. Cooking and Nutrition

Year 7 Recipe's. Cooking and Nutrition Year 7 Recipe's Cooking and Nutrition Fruit Salad 1 lemon 1 red apple 1 banana 1 orange 50g grapes 50g strawberries 100g sugar 250 mls cold water Chopping board Mixing bowl Knife Saucepan Lemon squeezer

More information

Five Hour Beef Stew Charlsie Holmes, St. Ann s Episcopal Church

Five Hour Beef Stew Charlsie Holmes, St. Ann s Episcopal Church Five Hour Beef Stew Charlsie Holmes, St. Ann s Episcopal Church 6 pounds chuck roast cut in bite- sized pieces 3 cups chopped celery 1 bag baby carrots 3 or 4 large potatoes chopped 2 or 3 large onions

More information

Always bring a container to take your. food home in. Year 7 Food Technology recipe book term 1. Name: Tutor group: Teacher:

Always bring a container to take your. food home in. Year 7 Food Technology recipe book term 1. Name: Tutor group: Teacher: Year 7 Food Technology recipe book term 1 Name: Tutor group: Teacher: Name of Dish Fruit Salad Pizza toast Fruit flapjack Vegetable chowder Mini carrot cakes Apple and raisin crumble Cheesy scones Vegetable

More information

Mealtime Memo. Timesaving Tips for Mealtime

Mealtime Memo. Timesaving Tips for Mealtime Mealtime Memo National Food Service Management Institute The University of Mississippi for Child Care No. 6, 2009 Timesaving Tips for Mealtime Family day care home providers have a busy day. It starts

More information

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad.

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad. Breakfast Lunch Dinner Snack Paleo Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Almond Blueberry Parfait Turkey Roll Ups Thai Stir Fry Beef Jerky Frittata Thai Stir Fry Apple Chicken Salad Hard

More information

Making Meals Meaningful

Making Meals Meaningful Making Meals Meaningful RECIPES PROVIDED BY For more nutritious, easy-to-prepare recipes, visit mapleleafprime.ca MINI THAI TURKEY TACOS Prep Time: 30 min / Total Time: 50 min # Servings: Makes 16 mini

More information

LOW SODIUM RECIPE STARTER KIT

LOW SODIUM RECIPE STARTER KIT LOW SODIUM RECIPE STARTER KIT Angel Biscuits 1 pkg. yeast-(0 mg sodium) 2 c. flour- (6 mg sodium) 2 tbsp. sugar-(0 mg sodium) ½ c. buttermilk-(80 mg sodium) ¼ c. lukewarm water-(0 mg sodium) 3 tbsp. shortening

More information

GROCERY LIST FOR ALL 8 MEALS

GROCERY LIST FOR ALL 8 MEALS HEALTHY FREEZER CROCKPOT RECIPE LIST Two bags of Chicken Fajitas Two bags of Beef Roast & Carrots Two bags of Garden Veggie Soup (I added ground beef) Two bags of Mexican Chicken Soup GROCERY LIST FOR

More information

Still hot at 40. Fast Food Redefined. 40 Years Ago Amana Invented a New Way to Cook

Still hot at 40. Fast Food Redefined. 40 Years Ago Amana Invented a New Way to Cook Still hot at 40. Fast Food Redefined MOUTHWATERING TIPS Look for these icons throughout the cookbook to find helpful hints for making a delicious dish. Cook s Tips Amana tips make microwave cooking easy

More information

Eat well for 15 a week: Vegetarian Recipes

Eat well for 15 a week: Vegetarian Recipes Eat well for 15 a week: Vegetarian Recipes Shopping List Food item Price Food item Price 1 Large sweet 0.51 (LIDL) Bread rolls 0.15 each. LIDL potato 1 kg carrots 0.45. LIDL 500g couscous 0.69. ASDA Vegetable

More information

With Recipes and Grocery List

With Recipes and Grocery List 5-Dinner Meal Plan With Recipes and Grocery List 5-Dinner Meal Plan Published by TL Media TL Media and 17ddBlog.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval

More information

SLOW COOKER FREEZER MEAL LIST GROCERY LIST

SLOW COOKER FREEZER MEAL LIST GROCERY LIST SLOW COOKER FREEZER MEAL LIST Two bags of slow cooker chicken fajitas Two bags of slow cooker chicken pot pie Two bags of spicy Dr. Pepper Shredded Pork (for tacos) One bag of slow cooker beef roast and

More information