Healthy Meal Plans to STRETCH YOUR BUDGET
|
|
- Claribel Hampton
- 5 years ago
- Views:
Transcription
1 Healthy Meal Plans to STRETCH YOUR BUDGET 1
2 2
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
ONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationMEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.
MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They
More informationApple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.
Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.
More informationPink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings
Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
More informationBaked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup
Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g
More informationChicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
More informationPrep Time: 15 minutes
Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationBABY BOK CHOY & CHILI CHICKEN SWEET POTATOES
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
More informationMEAT, POULTRY & SEAFOOD
MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationMaximizing Kitchen Appliances - Slow Cookers
Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim
More informationCucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g
Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,
More informationFlourless Pumpkin Muffins
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing
HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein
More informationBaked Winter Squash. Number of Servings: 3
Baked Winter Squash Number of Servings: 3 1 large butternut squash peeled, seeded and cut into 1-inch chunks (see tip) 3 tablespoons extra-virgin olive oil, divided ¼ teaspoon freshly ground pepper, divided
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce
HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat
More informationBreakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients.
Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. ¾ cup per serving. 1. Combine all ingredients Prep time: 10 minutes in a medium, microwave Cook time: 2 minutes safe bowl.
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup
HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato
More informationPatient 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 Tablespoon ground cinnamon 1 teaspoon
More informationSLOW COOKER. Pork Posole and Corn Bread Stew Page 4
15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs
More informationHEALTHY KID FRIENDLY HOLIDAY COOKING
HEALTHY KID FRIENDLY HOLIDAY COOKING Oklahoma State University Chellee Burson Family & Consumer Science/4-H 202 E. Main Stigler, OK 74462 918-967-4330 chellee.burson@okstate.edu www.countyext.okstate.edu/haskell
More informationFollow the 3 guidelines listed below in order to see the most success with this plan.
If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet
SMALLER FAMILY HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Smaller Family Healthy Plan Asian Glazed Chicken Drumsticks Healthy Fried Zucchini DAY 2 Smaller Family Healthy Plan-Black Bean Sweet Potato
More information15 Recipes You Must Try
Do you like to cook? In this e-cookbook you will find 15 recipes that include lunch and dinner ideas, side dishes and some delicious desserts! 15 Recipes You Must Try Cowboy Casserole Taco Corn Bread Casserole
More informationBaked Chicken with Vegetables
Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat
More informationHard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional
Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold
More informationFree 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
More informationApple Carrot Soup. Apple Coleslaw. Yield: 8 servings
Yield: 8 servings Apple Carrot Soup 1 pound pork (lean, cut into chunks) 4 apples (with skin, cored and quartered) 4 carrots (large, peeled and cut into chunks) 1 orange peel (dried, optional) 4 slices
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationLunch Program Overview
Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet
HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green
More informationFRESH FROM THE GARDEN:
Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup
More informationSMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Pineapple Grilled Bake. Smaller Family Healthy Plan-Butternut Squash
SMALLER FAMILY HEALTHY PLAN 08-31-18 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Easy Baked Salmon Plan-Roasted Veggie Pasta Salad Smaller Healthy Plan- Dark Chocolate Trail Mix Plan-Korean BBQ Chicken and Broccoli
More informationBlackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie
Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationRECIPES for Healthy Living. MOUNT CARMEL Healthy Living Center
RECIPES for Healthy Living MOUNT CARMEL Healthy Living Center Table of Contents Entrées... 2-9 Healthy Chicken Parmesan... 2 Walnut and Rosemary Oven-Fried Chicken... 3 Healthy Green Bean Casserole...
More informationSUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
More informationHealthy Christmas Holiday Recipe Book
Healthy Christmas Holiday Recipe Book Christmas Breakfast Mini Mushroom and Sausage Quiches 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra- virgin
More informationGREEN POWER CHOPPED SALAD
GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green
More informationIngredients. Directions. Nutrition information Per Serving. 170 calories Total Fat Saturated Fat 0 g
FIFTEEN-MINUTE SOUP Makes 4 servings Prep Time: 15 minutes Cook Time: 6-8 minutes 1 can (16-ounce) great northern beans 2 cups chicken broth (1 can) 2 cans (16-ounce) tomatoes 1 small onion, chopped 1
More informationPEANUT BUTTER SMOOTHIE
OATMEAL ROCKET FUEL Mix frozen blueberries and oatmeal, and your morning porridge turns into rocket fuel. 1/3 c. rolled oats 2/3 c. water 1/2 c. fresh or frozen berries Combine oats and water in a microwaveable
More informationPumpkin Crumb Cake Muffins
Pumpkin Crumb Cake Muffins 1 and 3/4 cups (220g) all-purpose flour (spoon & leveled) 1 teaspoon baking soda 2 teaspoons ground cinnamon 1 teaspoon pumpkin pie spice 1 1/2 teaspoon salt 1/2 cup (120ml)
More informationAppetizers and Snacks
Appetizers and Snacks Spicy Deviled Egg Aesthetically irresistible, this egg appetizer dish is made so meticulously to perfection. Spicy Deviled Egg Ingredients 1 hard-boiled egg 1 teaspoon pimentos ¼
More informationTuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise.
Tuna Quesadillas 1 can drained tuna fish, packed in water 1 tablespoon mayonnaise, light 4 flour tortillas ½ cup grated low-fat cheddar cheese 1. Mix tuna with mayonnaise. Microwave: Spoon filing onto
More informationTHE GAME CHANGER SLOW COOKER RECIPES
THE GAME CHANGER SLOW COOKER RECIPES SLOW COOKER EGG CASSEROLE (Recipe adapted from; whitneybond.com) Makes 4-6 servings 12 eggs (whisked) ½ cup milk ½ teaspoon salt 1 teaspoon black pepper 1 teaspoon
More informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More informationBreakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole
Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Salads.......6 Poppy Seed Fruit Salad (can be served as a dessert)
More informationHealth Home and Happiness Grain- Free Bulk Cooking Sample Day
Health Home and Happiness Grain- Free Bulk Cooking Sample Day Grocery List 1 gallon milk 1 pint half and half or heavy whipping cream (optional) 1 small plain yogurt (to start yogurt) 3 pounds ground beef
More informationLunch Menu. Summer 2017
Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More informationCURRIED SWEET POTATO SALAD
CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney
More informationA Month of Mondays Recipes for Four Mondays of Meatless Meals
A Month of Mondays Recipes for Four Mondays of Meatless Meals Going meatless doesn t have to be complicated or expensive. The recipes in this Month of Mondays use ingredients that you can find at most
More informationFuFu This popular African dish is fun to say and fun to eat. Serve fufu in place of mashed potatoes for a sweet surprise.
Adult Recipe Cards FuFu This popular African dish is fun to say and fun to eat. Serve fufu in place of mashed potatoes for a sweet surprise. 3 cups water 4 ripe plantains 1 tbsp butter 1 clove of garlic,
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 6 DAY 7 DAY 4 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan-Grilled Lemon Chicken
SMALLER FAMILY HEALTHY PLAN 08-03-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan-Apricot Mustard Glazed Salmon Plan-Grilled Lemon Chicken Plan-Copycat Chick- Plan-Baked Veggie Egg Rolls Plan-Spaghetti Squash
More informationShopping List WEEK 09
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
More informationMEETING YOUR MYPLATE GOALS ON A BUDGET
MEETING YOUR MYPLATE GOALS ON A BUDGET NOTES 14 on a Budget 2010 2013 Share Our Strength, www.strength.org RECIPES The recipes in this guide have all been chosen to help you meet your MyPlate goals on
More informationSpring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
More informationWLG Week Summer Strong Challenge Meal Plans. Week Three. Day/Meal Breakfast Snack 1 Lunch Snack 2 Dinner
WLG 2018 12 Week Summer Strong Challenge Meal Plans Week Three Day/Meal Breakfast Snack 1 Lunch Snack 2 Dinner Saturday Sunday Monday Tuesday Wednesday Thursday Friday 1 Dark Chocolate Peppermint Protein
More informationServe soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.
Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded
More informationHealthy Spinach Artichoke Dip Slower Cooker or Oven
Healthy Spinach Artichoke Dip Slower Cooker or Oven 2 (14 oz) cans artichoke hearts, drained and coarsely chopped 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry 1 cup shredded part-skim
More informationMEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.
28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian
More informationMy Menu Planner Healthy eating just got easier.
My Menu Planner Healthy eating just got easier. Type 2 Diabetes Recipes Use the recipes in this package with our Type 2 Diabetes 7-day menu plan. Sunday Tandoori Haddock Preparation Time: 5 minutes/ marinating
More informationMEAL PLAN #10 BREAKFAST
MEAL PLAN #10 BREAKFAST Quinoa Pudding Recipe makes 6 servings 1 cup quinoa 2 cups water 2 cups apple juice 1 cup raisins 2 tablespoons lemon juice 1 teaspoon ground cinnamon, or to taste salt to taste
More informationPLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org
PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies
More informationFOR ONE Winter Reset Week 3
FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa
More informationMENU OPTIONS BREAKFAST
MENU OPTIONS BREAKFAST Apple and Oat Porridge 4 cups water 1 ½ cups oat bran (not oatmeal) 1 large apple peeled/cored and chopped into very small pieces 1/3 cup raisins ½ teaspoon ground caraway seeds
More informationMediterranean. Recipe Collection
Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp
More informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN 09-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Black Bean Corn Salsa Chicken Smaller Healthy-Sheet Pan Chicken Sausage and Vegetables Smaller Family
More informationWarm Kale Potato Salad
MARCH 3 RECIPE Warm Kale Potato Salad Yield: 4 servings 1 tablespoon vegetable oil 1 cup chopped onion 3 garlic cloves, minced 3 potatoes, sliced 1 bunch kale (about 1 pound), trimmed from stems and chopped
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More information- Kids get excited to eat raw fruits and vegetables when they are paired with a tasty dip
Dippin for Health! Kids love to eat with their hands so let them! Dips make for a great snack and gives you the opportunity to add (or even hide) healthy ingredients in to your child s diet. Dips are kid
More informationSalads, Vegetables, and Desserts
Salads, Vegetables, and Desserts Tips for Preparing Vegetables Canned Veggies: Drain off liquid, unless going in a stew or soup. Season with small amount of chicken, beef or ham base or bouillon. Season
More informationRecipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting
Recipes March, 2015 Easy Berry Puff Pancake Diabetic Living, Spring 2014 1 egg 1 egg white 1/4 cup all-purpose flour 1/4 cup fat-free milk 1 Tbsp sugar* 1 tsp almond extract 1 tsp finely shredded lemon
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili
HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter
More informationMeal: Herb-Roasted Turkey, Half-Mashed Potatoes, Stuffed Brussel Sprout Bites, and Sage Stuffing: 46g carbs. Gluten-Free Parmesan Biscuit: 7g carbs
Thanksgiving Guide Healthy, Diabetes Friendly Recipes presented by Prairie Lakes/Sodexo Dieticians Meal: Herb-Roasted Turkey, Half-Mashed Potatoes, Stuffed Brussel Sprout Bites, and Sage Stuffing: 46g
More information27 Day Meal Plan. 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide#
27 Day Meal Plan 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 1 » Who am I? My goal is to help you feel great about your body, your weight and your health. How exactly will I do that?
More informationA breakfast that would make anyone happy to get out of bed. Makes 1 serving
NOTE: There are some recipes listed below that are not in the meal plan. Feel free to swap the meal plan recipes for these ones or use them as alternatives for later use. Apple Cinnamon Pancakes Makes
More informationBroiled Tomatoes and Cheese
Broiled Tomatoes and Cheese Makes: 3 servings 3 tomatoes (large, firm) 8 ounces cottage cheese, low-fat 1/2 teaspoon basil (dried) 1/8 teaspoon black pepper 1/4 cup bread crumbs (plain) cooking spray (or
More informationRECETTES DE PETIT-DÉJEUNER FACILES (EASY BREAKFAST RECIPES)
RECETTES DE PETIT-DÉJEUNER FACILES (EASY BREAKFAST RECIPES) Muffins 1 ¾ cups all-purpose flour ⅓ cup sugar 2 teaspoons baking powder ¼ teaspoon salt 1egg, beaten ¾ cup milk ¼ cup cooking oil 1. Preheat
More informationGarden Frittata. Soulful Greens. Vegetarian Stuffed Peppers Adapted from University of Nebraska Lincoln Nutrition Education Program
FARMER MARKET RECIPE FARMER MARKET RECIPE Garden Frittata oulful Greens INGREDIENT 4 large eggs 1/4 teaspoon ground black pepper 1/4 teaspoon salt 2 medium unpeeled red potatoes 1/2 tablespoon olive oil
More information7 Days Of Recipe & Meals Inspiration!
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
More informationThe Sweet Life Cooking Demo Series October Vampire-Proof: Cooking with Garlic. Mary & Dick Allen Diabetes Center Hoag.
The Sweet Life Cooking Demo Series October 2018 1 Vampire-Proof: Cooking with Garlic 2 Split Pea & Butternut Squash Soup Serving size: 8 oz. Total time: 1 hour 20 minutes 3 quarts Vegetable stock 1 1/8
More information1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate.
Blueberry Bling 3 cups frozen or fresh blueberries 2 teaspoons soft butter or margarine 1 tablespoon all-purpose flour 1 tablespoon brown sugar 1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries,
More informationAbigail's Meal Plan. Created by That Clean Life
Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate
More informationAimee Mars WINTER MEAL PLAN
Aimee Mars L I V I N G WINTER MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More informationBison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad
HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy
More informationMEETING YOUR MYPLATE GOALS ON A BUDGET
MEETING YOUR MYPLATE GOALS ON A BUDGET FRUITS AND VEGETABLES MyPlate says: Make half your plate fruits and vegetables. The Budget Shopper says: Buy fruits and vegetables in all their forms fresh, frozen,
More informationParamus Community Cookbook
Paramus Community Cookbook Valley Health System The Valley Hospital, in collaboration with the Mayors Wellness Campaign and the Paramus Board of Health, are committed to guiding and inspiring members of
More informationHEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts
HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your
More information