Healthy Meal Plans to STRETCH YOUR BUDGET

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1 Healthy Meal Plans to STRETCH YOUR BUDGET 1

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3 How to Use This Booklet Meal Plans per Household How the Meal Plans in this Booklet Work to STRETCH Your Dollars Page Number $15 Per Month Make meals last longer! Freeze small portions to reheat later in the week or month 4-5 $120 Per Month Budget $30 per week for groceries 6-7 $400 Per Month Budget $100 per week for groceries 8-12 Nutrition Facts Includes all recipes 13 Meals Made Simple Choose your own ingredients for each category and follow the simple directions for a quick and simple meal *Prices in These Meal Plans are based on prices at a grocery store in Raleigh, NC in do not reflect the price of cooking oils vegetable or olive oil can be bought in bulk to save money. Butter can also be used instead. may vary depending on seasonality of fruits/vegetables purchased AND on type of fruit/vegetable purchased (fresh, frozen, or canned). use leftovers! This symbol next to an ingredient means the ingredient is a leftover (or is going to have leftovers to use) from another recipe. 3

4 Budget: Only $15 to Spend GROCERY LIST 1 Can Diced Tomatoes with Green Chilies (10 oz) 1 Jar of Salsa (16 oz) 1 Bag of Potatoes** **sweet potatoes can be substituted for the potatoes if less expensive, or preferred** $0.75 $1.67 $3.39 VEGETABLES 2 Small Bananas (approximately $0.15 each) $0.30 FRUIT 1 Can Chicken Chunk (10 oz) 1 Can Chicken Chunk (12.5 oz) 1 Can Black Beans (15.5 oz) $2.39 $2.34 $0.69 PROTEIN 1 Small Container Plain, Low-Fat Yogurt (6 oz) $0.40 DAIRY 2 Cans of Whole Kernel Corn, No Salt Added (15 oz) $ Carton Chicken Broth, Reduced Sodium (32 oz) $1.67 GRAINS (EXTRA ITEMS) TOTAL COST $14.94 *Prices Do Not Include Tax* Southwestern Chicken Soup 1 Can Whole Kernel Corn, No Salt Added (15 oz) 1 Carton Chicken Broth, Reduced Sodium (32 oz) 1 Can Chicken Chunk (10 oz) 1 Can Black Beans (15.5 oz) 1 Can Diced Tomatoes with Green Chilies (10 oz) Serving Size: 1 cup Total Servings: 6 Cost per Serving: $ Open the cans. Rinse the black beans. Drain the corn and tomatoes. 2. Pour all cans into a large pot with chicken broth. 3. Heat over medium heat until heated through. Chef s Notes: You may swap out the black beans for any vegetable of your choice. Try adding 1 cup chopped, frozen spinach to the soup, at the very end (heating thoroughly). 4

5 4 Potatoes, Cut in 3/4-Inch Cubes 1 Can of Chicken (12.5 oz) (or use 1 pound chicken breasts, boned and skinned, cut into 3/4-inch cubes) 1 Cup Salsa 2 Tablespoons Oil Budget: Only $15 to Spend 1 Can Whole Kernel Corn, No Salt Added (15 oz) One-Pan Chicken and Potatoes Serving Size: 1 cup Total Servings: 5 Cost per Serving: $ Microwave potatoes 8-10 minutes until tender or cook on stove top about 15 minutes until tender. 2. In a large skillet, brown chicken in oil on high for 5 minutes. 3. Add potatoes; cook until potatoes are lightly browned. 4. Add salsa and corn. Cook until heated through. Chef s Notes: Use leftover potatoes in the bag and try making these as a side: Simple potato wedges with salt and pepper Mashed potatoes Poke a few holes on the potatoes and heat it up in the microwave and turn it into baked potatoes Additional Ideas Here are some additional ideas for using the bananas and yogurt purchased, as well as some food preservation tips! One-Ingredient Banana Ice Cream a Healthy Treat Peel and slice RIPE bananas and place on a small plate. Place plate in freezer for 30 minutes 1 hour until partially frozen. Add frozen bananas to food processor OR blender blend, blend, and blend some more to watch the bananas turn into creamy banana ice cream before your eyes! Bananas and Yogurt Great as a Small Breakfast or Snack Mix together slices of bananas with yogurt and a little honey for sweetness (if using plain yogurt). Just Add Yogurt - Use Plain Yogurt in Place of Sour Cream Use a dollop of plain yogurt instead of sour cream on top of either dish in this meal plan or even mix towards the end of cooking to add a creamy texture to the overall dish. Make Friends with Your Freezer Tips for Saving with These Recipes Portion out individual servings of each of these meals into small Tupperware or freezer-bags. Label with permanent marker with name and date of dish. Place in freezer for 6-9 months. Defrost and eat as desired easy on-hand freezer meals! 5

6 Budget: $30 to Spend per Week 2 Medium Onions 2 Medium Carrots 1 Head of Garlic 1 Large Green Bell Pepper 1 Can Diced Tomatoes (28 oz) Frozen Broccoli (16 oz) 1 Bunch of Celery** **Celery can be added to Turkey Chili or eaten as a healthy snack with the leftover peanut butter** GROCERY LIST $1.56 $0.79 $0.50 $0.89 $1.50 $1.19 $1.69 VEGETABLES 3 Medium Bananas (approximately $0.25) $0.75 FRUIT 1 Jar of Creamy Peanut Butter (16oz) 1 Can Red Kidney Beans (15.5 oz) Ground Turkey, 15% Fat, 85% Lean (1.25 lb) 1 Can Chicken Chunk (12.5 oz) 1/2 Gallon Low-Fat Milk (1% or Skim) Shredded Cheddar Cheese, Part Skim (8 oz bag) Brown Rice (16 oz bag) Whole Wheat Flour Tortillas (8-inch) 1 Can Cream of Mushroom Soup, Low Sodium 1 Jar of Chili Powder $1.97 $0.69 $3.79 $2.38 PROTEIN $2.71 $2.27 DAIRY $0.77 $1.66 GRAINS $1.28 $1.79 (EXTRA ITEMS) TOTAL COST $27.93 *Prices Do Not Include Tax* 3 Ripe Bananas 3 Tablespoons Creamy Peanut Butter 4 Whole Wheat Flour Tortillas (8-inch) Non-Stick Cooking Spray Banana Pockets Serving Size: 1 folded tortilla Total Servings: 4 Cost per Serving: $ Peel and slice bananas about 1/4-inch thick. 2. Lay tortillas flat. Spread about 1 tablespoon of peanut butter on one half of each tortilla. 3. Divide banana slices evenly among tortillas. Arrange in a single layer over peanut butter. Fold each tortilla in half. 4. Coat a large skillet with non-stick cooking spray. Heat over medium-high heat. 5. Place folded tortillas in the skillet. Cook for 1-2 minutes on each side, or until golden brown. 6

7 Budget: $30 to Spend per Week Broccoli Rice Casserole 1-1/2 Cup Brown Rice 3 Cups Water 1 Medium Onion, Chopped 1 Can Cream of Mushroom Soup, Low-Sodium 1-1/2 Cup Low-Fat Milk (1% or Skim) 1 Package Frozen Broccoli (16 oz) 1 Tablespoon Oil 2 Cups Part-Skim Shredded Cheddar Cheese (8 oz) 1 Can Chicken Chunk (12.5 oz) Serving Size: 1 cup Total Servings: 11 Cost per Serving: $ Bring 3 cups of water to a boil. Add brown rice and cover. Boil 20 minutes. Remove from heat and let sit 20 minutes covered. 2. Heat canola oil in frying pan over medium heat. Add onion and cook until soft; then add to a large mixing bowl. Add condensed cream of mushroom soup, low-fat milk, and can of chicken. 3. Put broccoli with a splash of water into a microwave safe bowl, and microwave, stirring every minute until thawed. Set aside. 4. Spread cooked rice evenly into a 13x9 inch pan. Spread broccoli evenly and pour soup mixture over top. Sprinkle evenly with cheese. 5. Bake in oven minutes or until cheese is golden and rice is bubbly. 1 Medium Onion 2 Medium Carrots 3 Teaspoons Minced Garlic 1 Large Green Bell Pepper 1 Can Red Kidney Beans (15.5 oz) 1 Can Diced Tomatoes (28 oz) Ground Turkey, 15% Fat, 85% Lean (1.25 lb) 3 Tablespoons Chili Powder 3/4 Teaspoon Salt 1 Tablespoon Oil Turkey Chili Serving Size: 1 cup Total Servings: 9 Cost per Serving: $ Rinse and peel onion and carrots. Rinse bell pepper. Remove core and seeds. 2. In a colander, drain and rinse canned beans. Rinse can of tomatoes under water, as well, to remove excess sodium. Rinse ground turkey under water. 3. Dice onion, carrots, and bell pepper. In large pot, add oil and brown turkey. 4. Add onion, carrots, bell pepper, and garlic to pot. Cook until tender, about 5 minutes. 5. Add beans, tomatoes, water, and chili powder to pot. Season with salt. 6. Lower heat to medium. Cook until all flavors have blended, about 15 minutes. 7

8 Budget: $100 to Spend per Week GROCERY LIST 3 lb Bag of Medium Onions 1 Green Bell Pepper 1 lb of Medium Carrots 1 Small Head of Lettuce 1 Can Diced Tomatoes No Salt Added (15 oz) 1 Can Diced Tomatoes (28 oz) 1 Bunch of Celery 1 Bag Frozen Broccoli (32 oz) 1 Bag Frozen Spinach (16 oz) 1 Bag Frozen Green Beans (16 oz) 1 Bag Frozen Peas (16 oz) 1 Bag Frozen Stir-Fry Vegetables (No Sauce) (16 oz) 1 Bag of Frozen Strawberries (16 oz) 2 Medium Bananas 1 Apple Red or Golden Delicious Ground Chicken (16 oz) Ground Turkey, 15% Fat, 85% Lean (1.25 lb) 1 Can of Tuna, Packed in Water (24 oz) 1 Dozen Eggs 1 Can Black Beans No Salt Added (15.5 oz) 2 Cans No Salt Added White Beans (Great Northern or Cannellini) (15.5 oz) Part-Skim Cheddar Cheese (8 oz) Parmesan Cheese (6 Oz) 1 Small Low-Fat, Plain, Greek Yogurt (8 oz) 1 Container Low-Fat Cottage Cheese (16 oz) 1/2 Gallon Low-Fat Milk (1% or Skim) 2 Small Cups Plain Low-Fat Yogurt 1 Package of Whole Wheat Tortillas (8 Tortillas) 1 Package Brown Rice (16 oz) 1 Loaf Whole Wheat Bread 1 Package Whole Wheat Spaghetti (16 oz) 1 Container of Quick Oats (42 oz) $2.29 $0.89 $0.79 $1.79 $0.75 $1.25 $1.69 $2.29 $1.49 $0.97 $0.97 $1.99 $2.47 $0.50 $0.70 $3.29 $3.79 $3.58 $1.97 $0.69 $1.38 $2.27 $2.27 $0.89 $2.00 $2.71 $0.80 $1.66 $0.77 $2.44 $0.98 $2.23 VEGETABLES FRUIT PROTEIN DAIRY GRAINS 1 Jar of Dried Italian Spices Low-Sodium Soy Sauce (10 oz bottle) $0.99 $1.59 (EXTRA ITEMS) See Pages 4-5 $14.94 $15 Meal Plan See Pages 6-7 $27.93 $30 Meal Plan TOTAL COST $ *Prices Do Not Include Tax* 8

9 2 Medium Carrots 1/4 Head of Lettuce Budget: $100 to Spend per Week 3/4 Cup Part-Skim Cheddar Cheese (3.5 oz) 1 Can Black Beans No Salt Added (15 oz) 1 Can Diced Tomatoes No Salt Added (15 oz) Ground Turkey, 15% Fat, 85% Lean (1.25 lb) 1 Tablespoon Chili Powder 8 Whole Wheat Tortillas Serving Size: 1 tortilla Total Servings: 8 Cost per Serving: $ Turkey Tacos 1. Rinse, peel, and grate carrots. 2. Rinse and shred lettuce. 3. Grate cheese. 4. In a colander, drain and rinse beans, placing in one bowl. Then use the colander again to drain and rinse tomatoes. 5. Using a large skillet, add a little bit of water to the bottom and then, heating over medium high heat, add turkey and brown. No need for oil! Use water to keep from burning. 6. Add grated veggies, beans, tomatoes, chili powder. Season with a small amount of salt and black pepper, stirring well. 7. Reduce heat to low. Cook until thickened, about 20 minutes. 8. Add 2 tablespoons cooked meat mixture to each taco shell. Top each with 1 tablespoon grated cheese, 1 tablespoon shredded lettuce, and 1 tablespoon fresh tomatoes. 1 Can of Tuna (24 oz) 1/2 Cup Greek Yogurt 1/2 Cup Celery 1 Loaf Whole Wheat Bread 1 Cup Part-Skim Cheddar Cheese (4 oz) Tasty Tuna Melt Make the Tuna Salad: 1. Toast the bread in the oven on broil 1-2 minutes or until golden. 2. Dice celery. 3. In a large bowl, mix tuna, Greek yogurt and celery. 4. Tuna can be stored separately in the fridge and sandwiches assembled as needed. Assemble Each Sandwich: 1. Spread tuna on the number of slices of bread you will eat. 2. Sprinkle cheese on top. 3. Broil for 2-3 minutes or until cheese is golden. Be careful, it will burn quickly. cookingmatters.org Serving Size: 1 melt Total Servings: 8 Cost per Serving: $0.84 Chef notes: Add slices of tomatoes, Add seasoning. Tuna will keep approximately 1 week. 9

10 Budget: $100 to Spend per Week 1-1/2 Cups Low-Fat Cottage Cheese 1/2 Cup Low-Fat Milk (1% or Skim) 2/3 Cup Grated Parmesan Cheese (3 oz) 1 Clove Garlic, Minced 4 Teaspoons Dried Italian Spices Whole Wheat Spaghetti, uncooked (16 oz) 1/2 Teaspoon Salt 2 Cups Frozen Broccoli 2 Cups Frozen Spinach 1 Cup Frozen Green Beans 1 Cup Frozen Peas 1 Tablespoon Oil Great Green Vegetable Pasta francesjanisch.wordpress.com/ Serving Size: 1 cup Total Servings: 12 Cost per Serving: $ Mix together cottage cheese, milk, parmesan cheese, salt, spices, and garlic in a bowl; set aside. 2. Boil water in a large pot and cook the spaghetti as directed on the box. Drain water after pasta is cooked. 3. As the pasta is cooking, heat canola oil on medium heat in a large saucepan. Add frozen vegetables, cook until thawed and heated thoroughly. 4. Toss cheese mixture and vegetables with the cooked pasta until combined. Enjoy! Carrots (3/4 lb) Broccoli (3/4 lb) 2 Medium Onions 1 Cup Parmesan Cheese (3 oz) 12 Eggs 1 Tablespoon Oil 1/2 Teaspoon Salt 1/4 Teaspoon Ground Black Pepper *Optional: Add in fresh or dried herbs for extra flavor Serving Size: 1 slice Total Servings: 8 Cost per Serving: $0.77 Frittata 1. Preheat oven to 350 F. Rinse and cut vegetables evenly into small pieces. Peel, rinse, and dice onions. 2. In a large bowl, whip eggs with a fork until well blended. Whisk in any optional dried herbs. Set aside. 3. Heat oil over medium heat in a medium-sized skillet. Add onions and cook until soft, about 5 minutes. Add in chopped vegetables, cook until soft about 5-8 minutes more. 4. Use a small amount of oil (or butter) to grease a 9-by- 13-inch baking dish. 5. Layer ingredients in the baking dish in the following order: veggie mixture, egg mixture, salt, and pepper. 6. Bake until eggs are partially firm, about minutes. 7. Grate cheese. 8. Remove dish from oven to add the shredded cheese on top. Insert baking dish back into oven to cook about 5-10 more minutes until cheese melts. A thermometer inserted in the middle should read 160 F. 10

11 Budget: $100 to Spend per Week 1 Cup Brown Rice (Uncooked) 2-1/2 Cups Water 3 Medium Onions 2 Medium Celery Stalks 1 Medium Green Bell Pepper 2 Medium Garlic Cloves 1 Tablespoon Oil Ground Chicken (8 oz) 1 Can Diced Tomatoes (28 oz) 1/2 Teaspoons Chili Powder 1-1/2 Teaspoons Italian Spices 1 Teaspoon Black Pepper Serving Size: 1 cup Total Servings: 10 Cost per Serving: $0.75 Jambalaya 1. In a medium pot over high heat, bring brown rice and 2 ½ cups of water to a boil. Reduce heat to low and cover. Cook minutes or until tender. 2. Drain any excess water. 3. While the rice is cooking, peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic. 4. In a large pot over medium-high heat, heat oil. 5. Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes. 6. Add ground chicken. Cook until chicken is no longer pink, about 5 minutes more. 7. Add tomatoes and their juices. Bring to a simmer. 8. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 5-10 minutes. 9. Add cooked rice to the mixture. Stir to combine. Add more water or broth, if needed. Cook over low heat to blend flavors, about 5 10 minutes more. Chicken Stir-fry 1 Package Brown Rice (16 oz) (Uncooked) 2-1/2 Cups Water 2 Cans Great Northern Beans (15.5 oz) 1 Bag Frozen Stir-Fry Vegetables (No Sauce) (16 oz) Ground Chicken (8 oz) 1/3 Cup Low-Sodium Soy Sauce 1 Package Frozen Green Peas (8 oz) 1 Tablespoon Oil 1. In a medium pot over high heat, bring brown rice and 2 ½ cups of water to a boil. Reduce heat to low and cover. Cook minutes or until tender. 2. Drain any excess water. 3. While the rice is cooking, rinse and drain northern beans, and set aside. 4. Add non-stick cooking spray to the frying pan. Cook remaining ground chicken. Set cooked chicken aside. 5. Add in the veggies onto the pan and stir-fry it for 5 minutes in high heat. 6. Add in the northern beans, and cook for additional 5 minutes in low heat. 7. Add in the cooked chicken and soy sauce, and stir-fry it for additional 3 minutes. 8. Top the mixed stir-fry over brown rice. Serving Size: 1 cup Total Servings: 8 Cost per Serving: $

12 Budget: $100 to Spend per Week Strawberry-Banana Smoothie 2 Cups Frozen Strawberries (16 oz) 2 Bananas 1/2 Cup Low-Fat Milk (1% or Skim) 1-1/2 cups Plain Low-Fat Yogurt Serving Size: 1 cup Total Servings: 4 Cost per Serving: $ Put all the ingredients in a blender and process until smooth. Pour into glasses and serve. Chef s note: For non-dairy smoothies, try using 1/2 cup of 100% juice. Add in spices such as cinnamon, or a touch of cocoa powder for additional flavor. 2 Cups of Quick Oats 3-1/4 Cups of Low-Fat Milk (1% or Skim) 1 Red or Golden Delicious Apple Apple Oatmeal Serving Size: 1 cup Total Servings: 4 Cost per Serving: $ Bring the milk to a boil in a small sauce pan over medium-high heat. 2. Dice apple into small cubes. 3. Stir in the oats and diced apple and reduce to medium-low heat and cook for 1-2 minutes until oats are soft, and milk is partially absorbed. 4. Place a cover over the saucepan and remove from heat. Serve after 2 minutes. Chef s note: Try adding a scoop of peanut butter, or slices of nuts, for extra protein. Add cinnamon, ginger, or nutmeg for flavor. Add slices of bananas or other fruit of your choice instead of apples. Reduce the amount of milk used for thicker oats. 12

13 Nutrition Facts per Recipe Recipe and Page Number Southwestern Chicken Soup. Pg 4 Servings: 6 Serving Size: 1 cup One-Pan Chicken and Potatoes. Pg 5 Servings: 5 Serving Size: 1 cup Banana Pockets. Pg 6 Servings: 4 Serving Size: 1 folded tortilla Broccoli Rice Casserole. Pg 7 Servings: 11 Serving Size: 1 cup Turkey Chili. Pg 7 Servings: 9 Serving Size: 1 cup Turkey Tacos. Pg 9 Servings: 8 Serving Size: 1 tortilla Tasty Tuna Melt. Pg 9 Servings: 8 Serving Size: 1 melt Jambalaya. Pg 10 Servings: 10 Serving Size: 1 cup Chicken Stir-fry. Pg 10 Servings: 8 Serving Size: 1 cup Great Green Vegetable Pasta. Pg 11 Servings: 12 Serving Size: 1 cup Frittata. Pg 11 Servings: 8 Serving Size: 1 slice Strawberry-Banana Smoothie. Pg 12 Servings: 4 Serving Size: 1 cup Apple Cinnamon Oatmeal. Pg 12 Servings: 4 Serving Size: 1 cup Nutrition Facts Calories 164, Fat 2g, Saturated Fat 0g, Trans Fat 0g, Carbohydrate 24g, Cholesterol 9mg, Sodium 895mg, Fiber 6g, Sugar 6g, Protein 16g Calories 277, Fat 8g, Saturated Fat 0g, Trans Fat 0g, Carbohydrate 39g, Cholesterol 34mg, Sodium 735mg, Fiber 3g, Sugar 7g, Protein 18g Calories 328, Fat 12g, Saturated Fat 3g, Trans Fat 0g, Carbohydrate 50g, Cholesterol 0mg, Sodium 336mg, Fiber 6g, Sugar 12g, Protein 9g Calories 194, Fat 4g, Saturated Fat 2g, Trans Fat 0g, Carbohydrate 24g, Cholesterol 15mg, Sodium 301mg, Fiber 2g, Sugar 4g, Protein 13g Calories 178, Fat 6g, Saturated Fat 1g, Trans Fat 0g, Carbohydrate 18g, Cholesterol 58mg, Sodium 453mg, Fiber 6g, Sugar 5g, Protein 16g Calories 353, Fat 15g, Saturated Fat 7g, Trans Fat 0g, Carbohydrate 33g, Cholesterol 67mg, Sodium 434mg, Fiber 7g, Sugar 4g, Protein 20g Calories 181, Fat 3g, Saturated Fat 1g, Trans Fat 0g, Carbohydrate 11g, Cholesterol 31mg, Sodium 458mg, Fiber 2g, Sugar 2g, Protein 29g Calories 175, Fat 6g, Saturated Fat 1g, Trans Fat 0g, Carbohydrate 25g, Cholesterol 23mg, Sodium 163mg, Fiber 3g, Sugar 7g, Protein 9g Calories 391, Fat 5g, Saturated Fat 1g, Trans Fat 0g, Carbohydrate 67g, Cholesterol 238mg, Sodium 449mg, Fiber 11g, Sugar 3g, Protein 22g Calories 233, Fat 4g, Saturated Fat 1g, Trans Fat 0g, Carbohydrate 35g, Cholesterol 7mg, Sodium 318mg, Fiber 6g, Sugar 5g, Protein 13g Calories 170, Fat 9g, Saturated Fat 3g, Trans Fat 0g, Carbohydrate 9g, Cholesterol 327mg, Sodium 221mg, Fiber 3g, Sugar 5g, Protein 13g Calories 149, Fat 2g, Saturated Fat 1g, Trans Fat 0g, Carbohydrate 30g, Cholesterol 6mg, Sodium 68mg, Fiber 4g, Sugar 6g, Protein 19g Calories 261, Fat 3g, Saturated Fat 1g, Trans Fat 0g, Carbohydrate 48g, Cholesterol 4mg, Sodium 107mg, Fiber 6g, Sugar 18g, Protein 13g 13

14 MEALS Made Simple Use the following recipe templates to make simple meals with the foods you have already. STIR FRY Made Simple: VEGETABLES PROTEIN GARLIC SAUCE WHOLE GRAIN 2-3 cups 1 pound 4 cloves 1/2 cup 1 cup Chopped / Sliced Minced Recipe Below Uncooked Raw Meat Beans 1. Cook grains following package directions. While grains cook, make stir-fry. 2. In a large skillet over medium-high, heat 1 tablespoon oil. Add meat of choice. Stir occasionally until just cooked through, about 4-6 minutes. Transfer to a plate. 3. Add veggies to skillet. Start with harder veggies first (e.g. green beans, onion, carrots, broccoli, cauliflower). As they begin to soften add softer veggies (e.g. zucchini, yellow squash) and keep cooking. Total cooking time may be about 10 minutes. 4. If using garlic, add to skillet when all veggies are soft. Stir until fragrant, about 15 seconds. 5. If using canned beans instead of meat: open and rinse can of beans in a colander. Set aside until later. 6. If using a peanut sauce, or another thick sauce, remove pan from heat and stir in sauce. If using soy sauce, or other thin sauce, add to pan and bring to a boil. Cook until thickened, about 1 2 minutes. 7. Stir cooked meat of choice, or beans, into veggie mixture. Serve stir-fry over cooked grains. STIR-FRY SAUCES Made Simple BASE THICKENER LIQUID SPICES SWEETENER To Taste: Optional: 3 tbsp Oil 1/4 cup Soy Sauce (low-sodium) 1/2-1 tbsp Cornstarch 1/4 cup Peanut Butter 3 tbsp Apple Cider Vinegar/Lemon Juice 1/3 cup Warm Water Dried Basil Dried Oregano Garlic Powder 2 tsp Honey 1. Choose one or two ingredients from each category in the template above and mix together. 2. If using Peanut Butter, make sure to include 1/3 cup Warm Water in order to make it into a sauce-like consistency. CASSEROLES Made Simple: PROTEIN VEGETABLES SAUCE WHOLE GRAINS TOPPINGS 1 cup 1-2 cups 1 cup 1 1/2 cups 1/2 cup Fully Cooked Chopped Cooked Can of Diced Tomatoes Toasted Breadcrumbs Low-Fat Cream Soup Crushed Corn Flakes 1. Cook, season with salt, pepper, and other spices to taste. 2. Bake at 350 F for minutes, or until top is brown and bubbly. 14

15 SALADS Made Simple: MEALS Made Simple GREENS VEGGIES PROTEIN ADD-INS DRESSING 4 cups 1-2 cups 2 cups 1/2 cup 1/4 cup Chopped Spinach Beans / Eggs Toasted nuts Recipe Below Mixed Greens Cooked Meat Cheese Olives Sliced Oranges 1. Combine ingredients from each column and mix together for a salad for four. SALAD DRESSINGS Made Simple STEP 1 STEP 2 STEP 3 STEP 4 3/4 cup 1/4 cup 1 tablespoon Add To Taste: Oil of choice Vinegar of choice Lemon Juice (or other citrus juice) Dijon Mustard (dry powder or wet), Cream, Garlic Powder, Honey Dried Basil Dried Oregano Garlic Powder 1. Measure and pour chosen ingredient from Step 1 into a small bowl. 2. Measure ingredient from Step 2 into a measuring cup. 3. While quickly whisking ingredient from Step 1, slowly pour in the measured ingredient from Step 2. This whisking helps ingredients to mix completely. 4. Next, slowly whisk in an ingredient from Step 3 this helps the mixture form a smooth dressing. 5. Add the last ingredient(s) from Step 4, and give a final stir. 6. Dressing may be stored in a closed container in the refrigerator for up to one week. VEGGIES Made Simple: VEGETABLES OIL / BUTTER GARLIC LIQUID SPICES 3 cups 2 tablespoons 3 cloves 1 cup 1/4 teaspoon Chopped Minced Water or Broth Salt & Pepper Spices of choice 1. Cook the oil in a microwave safe dish for 1 minute. Then stir in minced garlic and microwave 1 more minute. 2. Stir in the vegetables and add broth. 3. Cover and cook 5 minutes in the microwave, stirring 1 2 times during the cook time. 4. Season with salt, pepper, and garlic powder or other seasoning of your choice. 15

16 SOUPS Made Simple: MEALS Made Simple PROTEIN VEGETABLES LIQUID WHOLE GRAINS SPICES 1 pound 2 cups 4 cups 1 1/2 cups 1/4 teaspoon Chopped Water or Broth Cooked Salt & Pepper Raw Meat Spices of choice Beans If using meat: 1. Heat 1 tablespoon of vegetable oil in a soup pot over medium-high heat. Sauté meat until lightly browned, about 5 minutes. 2. Add the vegetables. Reduce heat to medium and sauté for 5 minutes. If using canned vegetables or thawed frozen vegetables, skip this step and add vegetables during step Add liquid and bring to a boil. Reduce heat and simmer for minutes or until meat is cooked through. Stir occasionally to keep ingredients from sticking to the bottom of the pot. 4. Add cooked grains the last 5-7 minutes of cooking time, to warm through. If using beans or lentils in place of meat: Skip step 1 above. Follow the remaining steps, adding beans to the liquid in step 3. Shorten the total cooking time to 15 minutes. PASTA Made Simple: PASTA PROTEIN VEGGIES SAUCE SPICES 1/2 pound 1 pound 2 cups 1-2 cups To Taste: Whole Grain Pasta Meat / Poultry Beans Spinach or Kale Broccoli Carrots Zucchini or Squash Peanut Sauce Marinara Canned Diced Tomatoes Dried Basil Dried Oregano Garlic Powder 1. Cook pasta according to package directions. In a colander, drain pasta. 2. Cook protein as needed. If using, add optional fresh garlic during the last minute of cooking time. 3. Cook veggies by steaming, grilling, roasting, sautéing, or adding to boil pasta water during the last few minutes of cooking. 4. In a large pot over medium heat, heat sauce. If using, add optional spices now. Add protein and veggies to heat through. Toss with hot cooked pasta and serve. 16

17 FIZZY DRINK Made Simple SELTZER 1/2 of a Pitcher Original Seltzer Water MEALS Made Simple 100% JUICE 1/4 of a Pitcher Choose Any 100% Juice 1. Measure out seltzer water and pour into the pitcher. 2. Measure out 100% juice and pour into the pitcher. 3. Slice fruit of choice, and chop up fresh herbs, if using. 4. Add sliced fruit and herbs to pitcher, stir all together, and store in refrigerator until ready to serve. 5. When ready to serve, fill the rest of the pitcher with ice. FRUIT To Taste: Limes, Lemons, Oranges, or even Cucumbers OPTIONAL FLAVORINGS To Taste: Rosemary, Thyme, or Mint TRAIL MIX Made Simple: DRIED FRUIT NUTS CRUNCHY GRAINS OTHER 1/2 cup 1/2 cup 1 cup 1 cup Cranberries, Crystalized Ginger, Apples, or Raisins Unsalted Roasted Nuts Low-Fat Granola Low-Sugar Whole Grain Cereal Unsalted Pretzels Shredded Unsweetened Coconut 1/2 cup Chocolate Chips 1. Add one ingredient from each column to make 6 servings (1/2 cup each). FRITTATA Made Simple EGGS VEGETABLES SEASONINGS OPTIONAL MEAT OR DAIRY 12 Whole Eggs 1-2 cups To Taste: Fresh or Dried Spices: 3/4 cup Bell Peppers, Leafy Greens, Carrots, Tomatoes, Onions, or Mushrooms Chili Powder, Dill, Basil, Garlic, Rosemary, Thyme, or Parsley Cooked Lean Meat Low-Fat Milk or Shredded Cheese 1. Preheat oven to 350 F. 2. Chop vegetables (can be large or small pieces, depending on your preference) and set aside. If using, chop cooked meat into smaller pieces. 3. In a large mixing bowl, crack whole eggs and whisk together. Add in chopped vegetables, optional meat/fish or milk, seasonings, along with black pepper and a little salt. 4. Transfer mixture from mixing bowl into an oiled 9x13 baking pan. Stir in cheese on top, and bake for minutes until eggs are set (no longer runny). 17

18 MEALS Made Simple MUFFINS Made Simple: 1. Preheat oven to 400 F. 2. Coat a 12-cup muffin pan with non-stick cooking spray. Or, use muffin tin liner cups. 3. Make Muffin Dry Mix: In a large bowl, whisk together 1½ cups whole wheat flour, 1 cup all-purpose flour, 1½ teaspoons baking powder, and ¼ teaspoon salt. Add optional Dry Flavorings (below). 4. Make Muffin Wet Mix: In a medium bowl, whisk together 2 large eggs, 1 cup nonfat or low-fat milk, 2/3 cup brown or granulated sugar, 2 Tablespoons melted unsalted butter, 2 Tablespoons canola oil, and 1 teaspoon vanilla extract. Add optional Wet Flavorings (below). 5. Add wet mix to dry mix. Stir until just combined. Fold in optional Fruits/Veggies and Add-Ins (below). 6. Bake muffins until a toothpick inserted in the center comes out with just a couple of moist crumbs, minutes. 7. Let cool in the pan for 10 minutes. Remove from pan and let cool completely. DRY FLAVORINGS WET FLAVORINGS FRUITS/VEGGIES ADD-INS 1-1 1/2 teaspoons 1/2 teaspoon 2 cups Up to 1/2 cup Cinnamon Nutmeg Ginger Vanilla Extract Orange/Lemon Zest Fresh/Frozen Fruit Shredded Carrots/ Zucchini Mini Chocolate Chips Dried Fruit Sliced Nuts SMOOTHIES Made Simple: FRUIT LIQUID FLAVORING THICKENER 1/2 1 cup 1/2 1 cup 1/2 teaspoon 1/2 cup Chopped Ice Fresh or Frozen 100% Juice Cinnamon Low-fat plain yogurt Low-fat / Non-fat Milk Vanilla Extract Zest from citrus fruit 1. To make one serving of smoothie combine all ingredients into a blender and blend until thick and smooth. 18

19 Become Friends with Your Freezer Freezing leftovers and ripe produce is a great way to save money and time because it keeps food from going to waste. Place small portions of leftover meals in freezer bags or Tupperware for easy-to-reheat meals. Peel and slice bananas, melon, pineapple, or other fruits to freeze for smoothies or fruit desserts. You can even freeze leafy greens to use in soups. Mark the date on your bag/container, and keep in the freezer for up to 6 months. Kale Cube Recipe: Follow these simple steps to create a kale cube that can be added to soups and stews. 1. Clean the kale, removing any dirt or sand 2. Cut the leafy part of the kale off the stem 3. Add kale to a pot of hot water, swirl around for a couple of seconds and add to an ice bath to stop the enzymatic activity this produces a nice, bright green/purple kale that will keep its color through freezing and thawing. Plus, it gets rid of some of the bitter flavors that can be found in raw green vegetables 4. Allow the kale to dry a little 5. Add kale and a small amount of olive oil to a food processor/blender and process until you make a smooth paste 6. Place the kale/oil mix into ice cube trays or larger cocktail ice cube trays that make really big cubes 7. Freeze! Once frozen, remove the cubes from the trays and place in a freezer bag until needed 8. Plan on using 4 small or 2 large cubes per batch of soup or stew 19

20 Acknowledgements for the Creation of this Resource: North Carolina State University CAPSTONE Team 2014 Wing Cheung, Becky Dobosy, Alexis Moody, Katherine Southard, Eileen Yeh Dr. Suzie Goodell, Nutrition Department Assistant Professor Staff Supervisors at Inter-Faith Food Shuttle Jill Brown, Division Chief & Director of Nutrition Education Katherine Moser, Nutrition Programs Manager 20