Recipes and meal planning for busy moms.
3 pounds spinach, rinsed
2 tsp olive oil
2 Tbsp toasted pine nuts
1 tsp minced garlic
salt and black pepper
Put large heavy skillet on medium-high heat and add oil. When oil is hot, add spinach and cook until it just starts to wilt. Add the pine nuts and garlic, toss with the spinach and continue cooking for about 2 minutes or until garlic gets fragrant. Serve while hot. You don’t want the spinach to cook so much that it loses all its form – just until it wilts.
In today’s economy poor world people are looking for an inexpensive way to purchase healthy foods. Options for eating healthy are numerous and believe it or not they are less expensive than most people know. Eating at home is defiantly less expensive than eating out. Knowing what kinds of foods are high quality but not high priced will help in creating those delicious healthy meals at home.
Beans
No matter if you buy bean from the bulk isle or get them in a can, they are cheap and packed with protein. Out of the hundreds of varieties, there are countless numbers of ways to utilize beans in your cooking.
Frozen Fruits and Veggies
Many people have the misconception that fresh fruits and vegetables are the best way to go. It turns out that many of the fresh produce you see in the store, is actually around a week old by the time you pick it up and give it a squeeze. Once picked, produce begins to lose its nutrients, so by the time it gets to the store, there aren’t much of the original nutrients left.
Frozen produce is typically flash-frozen 24-48 hours after picking, locking in the highest concentration of nutrients available. Since they come in packages, they tend to be cheaper by the pound than their plump partners and can store for longer periods of time. The next time you go to the store, take a look at the price of frozen spinach versus fresh spinach. Even if they are priced around the same mark, think about how long the fresh spinach has been sitting there
Oats
Oats are one of the most, if not THE most, versatile foods around. They taste like whatever you cook them with, they can be creamy or crunchy, baked, fried, sautéed; you name it, oats can probably do it. The bigger the container, the cheaper it will be. Oats are loaded with fiber and contain a decent amount of calories for the serving size.
Quinoa
For the group of people who must have pasta at least three times a day, quinoa is a great alternative without all of the carbs and for a fraction of the price. Finding quinoa in the bulk isle is a steal; it is easy to prepare, completely healthy and cheap as all get-out. Quinoa is more like a grain than pasta, but can double in some of the same ways that pasta does, plus it is a great addition to salads.
Brown Rice
Not only is brown rice healthy, with around 4 grams of protein, 2 grams of fiber and only 170 calories per serving, it is dirt-cheap. The great thing about rice is the servings are measured by dry volume, which means, when the rice is cooked, your serving size nearly doubles. Brown rice can be used in burritos, casseroles, fried rice and is even hearty enough to stand up in many stews.
Feeding our families healthy meals doesn’t mean breaking the bank. Remember to keep the meal simple. Not only is a simple meal less expensive but it is the best way to ensure all the nutrients stay in the food while also giving you that great taste your family loves. Try a few of these healthy foods and see just how easy it is to eat healthy while saving dollars.
What You Need:
8 C of fresh spinach, torn
2 pints of fresh strawberries, sliced
3 ripe bananas cut into small chunks
1/2 C of almonds, toasted and slivered
1/2 C vegetable oil
2 tbsp + 2 tsp red wine vinegar
2 tbsp + 2 tsp sugar
1 1/2 tsp ground mustard
1/2 tsp salt
1/4 C onion, chopped
1 1/2 tsp poppy seeds
How to Make It:
Put the spinach into a salad bowl.
Spread the strawberries over the spinach.
Add the bananas and almonds and toss to combine well.
Place the oil, and vinegar into the blender.
Add the sugar, mustard, salt and onions.
Cover and blend until the sugar has completely dissolved.
Add the poppy seeds and blend just until they are mixed into the dressing.
Pour the dressing over the salad and toss to coat all the ingredients well.
Makes 14 servings
This fresh salad is a great addition to any cookout, potluck supper or just to have when company comes over for dinner. The poppy seed dressing adds just enough tang to make this salad one they will ask for over and over again. Raw fruits and vegetables are very nutritious and a healthy addition to any meal.
What You Need:
8 oz. mild pork sausage
1/2 C onion, chopped
2 (19 oz.) cans of great northern beans, rinsed and drained
1 (14 oz.) can chicken broth
1 t dried thyme
2 C fresh spinach, washed and chopped
1/4 C Parmesan cheese, fine shredded
How to Make It:
Place the sausage and onion into a soup pan.
Cook over medium heat for 6 minutes or until the sausage is browned, stirring often.
Drain well and return to the pan.
Add the beans and stir until blended in well.
Stir in the broth and thyme.
Cover the pan and cook for 5 minutes.
Add the spinach and cook an additional 5 minutes or until the spinach has wilted.
Top with the cheese before serving.
Makes 4 servings
Soups make a fast yet hearty evening meal. Serve with a sandwich on the side to fill them up. The spinach is optional in this soup or celery can be added in its place. If adding celery be sure to finely chop it then add it to the sausage and onion mixture cooking until tender.
Preparation Time: approximately 10 minutes
Cooking Time: approximately 16 minutes
Total Time: approximately 26 minutes
Nutritional Information: (approximate values per serving)
Calories 187; Fat 16g; Saturated Fat 5g; Carbohydrates 39g; Fiber 13g;
Protein 25g; Cholesterol 41 mg; Sodium 1,021 mg
What You Need:
4 (10 in) flour tortillas
2 C chicken, cooked and chopped
1 (6 oz.) jar mushrooms, drained and sliced
2 C of fresh spinach, washed, squeezed dried and chopped
2 C Monterey Jack cheese, shredded
How to Make It:
Lay the tortillas flat.
Spread one half of each tortilla with the chicken.
Layer the mushrooms over the chicken.
Top with the spinach.
Add the cheese evenly over the top.
Place a skillet or griddle over medium heat.
Fold the tortilla’s over to encase the filling.
Place the quesadillas into the warm skillet and toast for 5 minutes.
Turn and toast 5 minutes longer or until the cheese has melted.
Makes 4 servings
Quesadillas are fast becoming a favorite at our dinner tables. These are no exception. Chop the spinach small enough and the kids won’t even know it’s there. Serve these with a Spanish rice and a bowl of fresh fruit.
Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes
Nutritional Information: (approximate values per serving)
Calories 447; Fat 25g; Saturated Fat 13g; Carbohydrates 18g; Fiber 2g;
Protein 37g; Cholesterol 113 mg; Sodium 676 mg
What You Need:
1 C vegetable broth
1/2 C of pearl barley
2 C feta cheese, crumbled
5 garlic cloves, minced
1/2 C roasted red peppers packed in oil
1 red bell pepper, cored, seeded and cut in strips
1 T of lemon juice
4 Portobello mushrooms, sliced thin
3 C of spinach, roughly chopped
How to Make It:
Adjust the oven temperature to 450 degrees allowing the oven to preheat.
Generously coat a cast iron or oven proof Dutch oven with a non stick cooking spray.
Pour the broth into the pan.
Add the barley, stir and smooth into an even layer.
Spread the cheese over the barley.
Place the garlic, roasted red peppers and bell pepper strips into the pan.
Dribble the lemon juice over the other ingredients.
Place the mushrooms into the pan.
Add as much spinach to the pan as you fit and still have a tight fitting lid.
Cover the pan and place in the oven for 45 minutes or until the barley is tender.
Makes 4 servings
The sweet addition of both roasted and fresh peppers along with the salty feta cheese makes for a delicious side dish. Serve this dish with white fish, seafood, chicken or even pork.
Preparation Time: approximately 15 minutes
Baking Time: approximately 45 minutes
Total Time: approximately 1 hour
Nutritional Information: (approximate values per serving)
Calories 461; Fat 25g; Carbohydrates 36g; Cholesterol 80 mg; Sodium 143 mg; Protein 35g; Fiber 6g
What You Need:
1 onion, diced
1 C of white rice
1 2/3 C of chicken broth
1 lb. chicken breasts
1 red bell pepper, cored, seeded and sliced
1 1/3 C of milk
4 garlic cloves, minced
1/2 t cayenne pepper
1/2 t of salt
6 T of creamy peanut butter
4 tomatoes, diced
1 sweet potato, cut into cubes
1 (5 oz.) pkg. frozen spinach
How to Make It:
Set the oven temperature to 450 degrees.
Lightly spray the inside and lid of a cast iron Dutch oven with cooking spray.
Place the onions into the bottom of the pan.
Add the rice and broth and stir to combine making a smooth layer of rice and onions over the bottom of the pan.
Place the chicken over the top of the rice mixture.
Top the chicken with the sliced bell peppers.
Place the milk into a mixing bowl.
Add the garlic, cayenne and salt and whisk until blended in.
Whisk in the peanut butter until it the mixture becomes smooth and creamy.
Pour the mixture into the pan.
Place the tomatoes and potatoes over the chicken.
Add the spinach.
Cover the pan and bake for 45 minutes or until the chicken is cooked through.
Makes 4 servings
There are many variations to this recipe. Instead of using regular milk use coconut milk and substitute red pepper flakes for the cayenne pepper. Instead of adding rice use a sweet potato or sliced white potato. You can also add tiny shrimp along with the chicken for something a little different.
Preparation Time: approximately 15 minutes
Baking Time: approximately 45 minutes
Total Time: approximately 1 hour
Nutritional Information: (approximate values per serving)
Calories 426; Fat 15g; Carbohydrates 33g; Cholesterol 39 mg; Sodium 626 mg; Protein 27g; Fiber 9g
What You Need:
1 1/2 C of quinoa grain
2 C of chicken broth
1 1/2 lb. turkey tenderloin
1 t ground cumin
1/4 t of salt
2 scallions, sliced
2 mild green chilies, stemmed, seeded and chopped
1 squash, halved lengthwise and sliced
2 C of fresh spinach leaves, roughly chopped
1 red bell pepper, cored, seeded and sliced
1 C of salsa
How to Make It:
Place the oven temperature at 450 degrees allowing the oven to preheat.
Generously spray a cast iron Dutch oven with a non stick cooking spray.
Pour the chicken broth into the pan.
Add the quinoa and spread the mixture out evenly over the bottom of the pan.
Place the turkey into the pan and sprinkle with the salt and cumin.
Spread the scallions and green chilies over the turkey.
Add the squash and spinach leaves.
Top the spinach with the sliced bell peppers.
Spread the salsa evenly over the top of the spinach.
Cover tightly and bake 30 minutes or until the turkey is cooked through.
Makes 4 servings
Quinoa is a light grain with a light nutty flavor. It can be found in most supermarkets in the pasta/rice sections. If you prefer a little more bite to your dish use jalapeno peppers instead of the green chilies.
Preparation Time: approximately 20 minutes
Baking Time: approximately 30 minutes
Total Time: approximately 50 minutes
Nutritional Information: (approximate values per serving)
Calories 402; Fat 11g; Carbohydrates 56g; Cholesterol 86 mg; Sodium 268 mg; Protein 14g; Fiber 7g
What You Need:
4 C of macaroni
1 1/3 C of water
1 T olive oil
1 (8 oz.) pkg. cheddar cheese, shredded and divided
1 (8 oz.) pkg. mozzarella cheese, shredded and divided
5 garlic cloves, chopped and divided
1 t dried oregano, divided
1/2 t salt
1/4 t of pepper
2 yellow bell pepper, cored, seeded and cut into thin strips
3 C of broccoli florets
3 C of loosely packed fresh spinach, shredded
3 plum tomatoes, chopped
How to Make It:
Preset the oven temperature to 450 degrees.
Use a non stick cooking spray to spray the bottom, sides and lid of a Dutch oven pan.
Spread the macaroni over the bottom of the pan.
Whisk together the olive oil and water in a measuring cup.
Pour into the macaroni, stir to coat well and spread the macaroni evenly over the bottom.
Add both types of cheese to the pan.
Spread half of the garlic over the top of the cheese.
Sprinkle half of the oregano over the garlic.
Sprinkle in all the salt and pepper.
Layer the bell peppers and the broccoli into the pan.
Cover with the remaining cheese.
Sprinkle the cheese with the remaining garlic and oregano.
Stuff as much spinach into the pan as you can but still allowing the lid to fit tightly on the pan.
Sprinkle the tomatoes over the spinach.
Cover and bake 30 minutes or until the macaroni is tender and the cheese has melted.
Makes 4 servings
Use your favorite shredded cheese in this dish. Overcooking will cause the macaroni and cheese to form a crusty layer on the lower side and bottom of the pan. Check the dish after 20 minutes to be sure it is no overcooking.
Preparation Time: approximately 10 minutes
Baking Time: approximately 30 minutes
Total Time: approximately 40 minutes
Nutritional Information: (approximate values per serving)
Calories 535; Fat 23g; Carbohydrates 60g; Cholesterol 60 mg; Sodium 438 mg; Protein 24g; Fiber 6g
What You Need:
1/2 of an onion, sliced thin
6 garlic cloves, crushed
1 t of ginger
1 sweet potato, halved lengthwise and sliced into 1/4 in. pieces
1 1/2 lbs. shrimp
3 bananas cut into 1/4 in. slices
1 bell pepper, cored, seeded and cut into thin strips
1/2 T of water
1 T of sugar
1 t red pepper flakes
4 T of white vinegar
1/2 t salt
1/4 t pepper
1 (10 oz.) pkg. frozen spinach
1 (14 oz.) can diced tomatoes, drained well
How to Make It:
Allow the oven to preheat to 450 degrees.
Lightly spray a cast iron Dutch oven with a non stick cooking spray.
Place the onions and garlic into the bottom of the pan and season with the ginger.
Layer the sweet potatoes into the pan.
Spread the shrimp over the top of the sweet potatoes.
Place the bananas over the shrimp.
Stick the bell pepper strips between the bananas.
Pour the water into a measuring cup then add the sugar, pepper flakes and vinegar to the cup.
Whisk the mixture until blended together well.
Pour half of the seasoned mixture over the top of the ingredients in the pan.
Place the spinach into the pan evenly over the bananas and peppers.
Top the spinach with the tomatoes.
Pour the remaining seasoned water over the top.
Cover and bake 25 minutes or until the vegetables are fork tender and the shrimp are cooked through.
Makes 4 servings
Sweet potatoes differ in size so be sure to use only enough to make a single layer in the pan. Be sure to cut away any brown spots on the bananas before slicing them. The bananas are what give this dish is tropical taste. Pineapple rings may be substituted for the bananas. You may also add a chopped Serrano pepper to the onions and garlic if you like a little spice.
Preparation Time: approximately 15 minutes
Baking Time: approximately 25 minutes
Total Time: approximately 40 minutes
Nutritional Information: (approximate values per serving)
Calories 281; Fat 2g; Carbohydrates 57g; Cholesterol 43 mg; Sodium 317 mg; Protein 11g; Fiber 8g
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