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Veggie Chili on the Cheap

Recipe

Prep time: 10 mins 

Cook time: 25 mins Total time: 35 mins 

Serves: 6 bowls (8 cups) This thick and hearty veggie chili get creaminess from peanut butter and plant-strong protein from beans to power you through your day. Only $0.52 a bowl!


Ingredients

  • 2 medium onions, chopped
  • 2¼ c water
  • 2 cans of beans (your choice; I like pinto, kidney, and/or great northern beans)
  • 1 can chopped tomatoes (15 oz)
  • 1 can tomato paste (6 oz)
  • 3 Tbsp chili powder
  • 1 tsp garlic powder
  • 2 Tbsp brown sugar (packed) or white sugar
  • 2 Tbsp peanut butter


Directions

  1. In a large stockpot, saute onion in cooking spray or water over medium heat for 10 minutes.
  2. Add water and reduce heat to low.
  3. Rinse and drain 1 can of beans. Add to pot. Add second can of beans with their liquid.
  4. Add tomatoes, tomato paste, chili powder, garlic powder, and brown sugar. Stir to combine.
  5. Reduce heat to low and simmer 15 minutes uncovered, stirring occasionally.
  6. Turn off heat. Stir in peanut butter. If chili is too thick, add water until desired thickness is reached.
  7. Delicious topped with a scoop of cooked brown rice!


Source: https://www.veggie-quest.com/2017/11/veggie-chili-on-the-cheap-just-0-52/ 

Handy Tip

Want to make this recipe go even further? Try adding some veggies you have on hand! Toss in some frozen corn, chopped bell pepper, or chopped zucchini to make an even heartier version.  

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10-Minute Black Bean Taco Recipe (Low Fat, Vegan)

Recipe

Prep time: 10 minutes 

Total time: 10 minutes

Serves: 4 


Ingredients

  • 2 cans salt-free or low-salt black beans (or 3½ c cooked black beans), rinsed and drained
  • 1¾ cups thawed frozen corn (or 1 can of corn), rinsed and drained
  • ⅔ c salsa
  • ½ tsp chili powder
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ c chopped fresh cilantro (optional)
  • 8-12 corn tortillas
  • Optional toppings: salsa, guacamole, shredded lettuce, chopped tomatoes, diced onion, shredded jicama


Directions

  1. Combine the first 6 ingredients and warm in the microwave for 3 minutes.
  2. Stir in the cilantro and serve taco filling in warm tortillas with whatever toppings you like.


Source: https://www.veggie-quest.com/2014/03/10-minute-black-bean-taco-recipe-low/  

Handy Tip

Remember, if you don’t have low-sodium beans on hand, draining and rinsing canned beans can reduce the sodium content by as much as 41%! 

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Split Pea Soup

Recipe

Makes: 6 servings 

Simmering this soup for hours keeps your kitchen warm on a cold winter day. Add ham for an even heartier soup. Enjoy this soup with a fresh salad and warm whole grain bread.


Ingredients

1 onion (large)

3 tablespoons margarine or butter

1 1⁄2 cups split peas, dry

6 cups water

1 teaspoon salt


Directions

1. Chop onion. Cook in margarine in a large pan until tender.

2. Wash and drain split peas.

3. Add water, split peas and salt to onion. Bring to boiling.

4. Lower heat and cover pan. Simmer about 2 hours, until thickened.


Notes

Optional: Cook a ham bone or pieces of ham in the soup. Remove bone and serve meat in soup.


Source: https://whatscooking.fns.usda.gov/recipes/print/434 

Handy Tip

This hearty soup is a great way to use up leftover ham. You can add in chopped carrots and potatoes for an even heartier soup!  

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Easy Quiche

Recipe

Ingredients 

  • 1 refrigerated pie crust
  • 6 large eggs
  • 3/4 cup milk or cream
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup cooked ham chopped
  • 1 1/2 cups shredded cheese divided
  • 3 tablespoons green onions

  

Directions

  1. Preheat oven to 375 degrees F.
  2. Unroll pie crust and press into a 9" pie plate, crimping the top edges if desired.
  3. In a large bowl, whisk together eggs, milk, salt, and pepper.
  4. Sprinkle ham, 1 cup of cheese, and green onions into the pie crust and pour the egg mixture over top. Sprinkle remaining 1/2 cup cheese on top of egg mixture. Bake for 35-40 minutes until the center is completely set. Let cool for 5-10 minutes before slicing and serving.


Source: https://www.spendwithpennies.com/easy-quiche-recipe/ 

Handy Tip

If you don’t have a pie crust on hand, don’t worry! You can make a crust less quiche following the same method. Quiche recipes are super versatile - try mixing up the ingredients to match your tastes and what you have on hand.  

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Peanut Butter & Jelly Granola Bars

Recipe

Servings: 12


Ingredients

  • 3 cups rolled oats (or 2 cups oats and 1 cup crisp rice cereal) 
  • 1/2 cup peanut butter 
  • 1/2 cup jelly or jam 
  • 1/4 cup hot water 
  • 1/4 tsp salt 
  • butter or vegetable oil 

   

Additions   

  • nuts 
  • coconut flakes 
  • dried fruit 
  • honey 


Directions

  1. Heat the oven to 350°F.    
  2. Butter or oil an 8” x 11” baking pan. If you have a different size pan, that’s fine—it’ll just change how thick the bars are.     
  3. Pour the oats into a large  bowl. You can use quick oats if they’re all you have, but I prefer the bite and chew of rolled oats. For a different texture, you can also substitute a cup of oats with a  cup of crisp rice cereal, but the bars are great either way. 
  4. Add the peanut butter, half the jelly, the water, and the salt to a small pan. Stir over low heat until smooth.  
  5. Mix the peanut butter and jelly concoction into the oats until all the oats are coated and you have a sticky mass. Dump the mixture into the oiled pan and press it into an even layer. Spread the remaining jelly over the top.  
  6. Pop the pan into the oven for 25 minutes, until it’s toasty and brown around the edges. 
  7. Leave the bars in the pan until they cool completely, about an hour, then slice into 12 bars. 


Source: https://www.leannebrown.com/peanut-butter-jelly-granola-bars/ 

Handy Tip

Want to pump up the flavor? Try adding other ingredients you have on hand. Sprinkle in some nuts, shelled sunflower seeds, or dried fruit, or melt a little peanut butter and drizzle over the top. 

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Half Veggie Burgers

Recipe

Ingredients        

  • 3 cups lentils or beans cooked 
  • 1 cup bell pepper (or other vegetable that can stand up to cooking) finely chopped 
  • 1 lb ground beef or other ground meat 
  • 1 large egg (optional) 
  • Salt and pepper 
  • 8 hamburger buns 


 To Serve   

  • cheese 
  • lettuce 
  • tomato 
  • onion 
  • your favorite condiments 


Directions

  1. You can use almost any vegetable to make these burger patties, except lettuce and other greens that won't stand up to cooking. If you pick a hard vegetable like potato, squash, or eggplant, you’ll need to cook it first.  
  2. Roughly mash the lentils. Make sure the vegetables are either small to begin with (like corn or  peas) or finely chopped so that they cook evenly. I went for a bell pepper this time.  
  3. Mix the lentils, veggies, and meat with your hands in a large bowl. If you’re going to barbecue, add an egg to keep them from crumbling when you flip. Season with salt and pepper. Form into 8 patties.  
  4. Grill the patties either on the barbecue or a pan on the stove top over medium-high heat. Sear until dark brown on one side, then flip ’em and do the same on the other side. If you want cheeseburgers, lay cheese on the patties after flipping them once. 
  5. Serve on toasted buns with your favorite condiments and fresh vegetables. Burgers are a great place to be adventurous!  
  6. If you won’t eat all the burgers at once, wrap the raw patties in plastic. Refrigerate for a few days or freeze for up to 2 weeks. 


Source: https://www.leannebrown.com/half-veggie-burgers/ 

Handy Tip

This recipe makes a lot of burgers. Remember, you can always wrap individual raw patties in plastic wrap and freeze for up to 2 weeks. When you’re ready to use them, simply unwrap and cook in a pan till cooked through. 

image102

Old-Fashioned Meat Loaf

Recipe

Prep Time: 10 minutes

Cook Time: 1 hour

Serves: 4


Ingredients  

  • 1 pound ground beef
  • 1 1/4 teaspoons salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 1 egg, lightly beaten
  • 8 ounces canned diced tomatoes with juice
  • 1/2 cup quick-cooking oats

Topping:  

  • 1/3 cup ketchup
  • 2 tablespoons brown sugar
  • 1 tablespoon prepared mustard


Directions

  1. Preheat oven to 375 degrees F.
  2. Mix all meatloaf ingredients well and place in a baking dish.
  3. Shape into a loaf.             
  4. Topping: Mix ingredients for topping and spread on loaf. 
  5. Bake for 1 hour.


Source: https://www.foodnetwork.com/recipes/paula-deen/old-fashioned-meat-loaf-aka-basic-meatloaf-recipe-1953100

Handy Tip

There are lots of ways to use up leftover meatloaf other than as a sandwich filling. Try adding chopped meatloaf to scrambled eggs for a hearty breakfast, stirring crumbled meatloaf into pasta sauce and serving over whole-grain pasta, or mixing into boxed macaroni and cheese with some frozen peas! 

image103

5-Ingredient Peanut Butter Energy Bites

Recipe

 Ingredients

  • ⅔ cup creamy peanut butter
  • ½ cup semi-sweet chocolate chips
  • 1 cup old fashioned oats
  • ½ cup ground flax seeds
  • 2 tablespoons honey


Directions

  1. Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.
  2. Roll into 12 bites and store in the fridge for up to a week.


Source: https://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/

Handy Tip

Don’t have flax seeds on hand? No problem. Simply add more old-fashioned oats till the mixture is the texture you want. Try mixing this recipe up by swapping some of the ingredients. Try ¼ cup chocolate chips and ¼ cup raisins or dried cranberries.  

image104

Huevos Rancheros with Fresh Salsa

Recipe

Prep Time: 30 minutes

Serves: 4 


Ingredients

  • corn tortillas  - 4 (6-inch) 
  • vegetable oil  - 1/2 tablespoon 
  • egg substitute  - 1 1/2 cups 
  • cheese  - 2 tablespoons, shredded 
  • fresh salsa  - 2 cups 
  • ground black pepper  - 1/8 teaspoon 
  • nonstick cooking spray 


Directions

  1. Preheat oven to 450°F.
  2. Lightly brush tortillas with oil on both sides. Place on a baking  sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the  edges. Remove from oven and set aside.
  3. Spray a large skillet with nonstick cooking spray.
  4. Cook egg substitute in skillet over medium heat for 2 to 3 minutes until eggs are cooked.
  5. Place equal amounts of egg on each tortilla. Top with ½ tablespoon cheese.
  6. Place under the broiler for about 2 minutes until cheese is melted. Spoon ½ cup fresh salsa over each tortilla and top with ground black  pepper. Serve warm.


Source: https://www.mihotm.recipes/entree/huevos-rancheros-fresh-salsa/ 

Handy Tip

If you don’t have egg substitute on hand, you can use 4-6 whole eggs instead. Want to stretch this recipe to feed more people? Try adding in a can of black beans! 

image105

Cold Asian Noodles

Recipe

Ingredients        

  • 12 oz dried spaghetti, soba, udon or other Asian noodles 
  • 2 Tbsp soy sauce 
  • 1 bunch scallions chopped 
  • 1 cucumber finely chopped 
  • Salt and pepper 


Additions   

  • spice oil  
  • peanut sauce  
  • grated carrot 
  • shredded cabbage 
  • bean sprouts 
  • hard boiled egg 
  • chopped tomato 
  • stir fried ground beef or pork 

 

Directions

  1. Prepare the noodles according to the package instructions. Rinse them under cold water and put them in a colander to drain.    
  2. Put the noodles in a bowl and add the soy sauce, spice oil or peanut sauce if you have it, scallions, and cucumber (and any other additions). Mix it all together with a fork or a tongs. Taste it and add salt and pepper or more spice  oil as needed.     
  3. Let the noodles sit in the fridge for about an hour if you can. The flavors will mingle and become more intense.     

Think of this as a recipe that you can really make your own. Use whatever sauce or dressing you like and whatever vegetables you have around, or just a few scallions. 


Source: https://www.leannebrown.com/cold-asian-noodles/  

Handy Tip

This dish is super adaptable – try tossing in some shredded carrot, water chestnuts, thin strips of bell pepper, or leftover chicken to jazz it up. 

image106

4-Ingredient Chicken Rice Casserole

Recipe

Ingredients

  • 4 chicken breasts
  • 1 cup long grain white rice uncooked
  • 1 1/2 cups water
  • 1 package onion soup mix or use homemade
  • 10 oz can cream of mushroom soup condensed


Directions

  1. Preheat oven to 325 degrees F.
  2. Spray 9 x 13 pan with cooking spray. Add chicken breasts and season with salt & pepper.
  3. Pour uncooked rice over chicken. Sprinkle with onion soup mix.
  4. Combine mushrooms soup and 1 1/2 cups of water. Pour over chicken.
  5. Cover and bake 1 hour 15 minutes or until rice is tender.


Source: https://www.spendwithpennies.com/chicken-rice-casserole/ 

Handy Tip

Try tossing in some frozen broccoli, frozen peas, or chopped fresh mushrooms to this hearty dish. If you don’t have onion soup mix on hand, season with dried onion, beef bouillon, onion powder, garlic powder, and salt and pepper.  

image107

Bulk Breakfast Burritos

Recipe

All you need for your basic burritos are 32 burrito-sized flour tortillas, two dozen eggs, four cans of black beans, a jar of salsa, some plastic wrap, and some green onions (optional) and shredded cheese (optional). 


That’s all you need to make thirty two delicious breakfast burritos. 


Let’s figure up the total cost.

Three dozen tortillas – $8.85 ($2.95 per dozen)
Two dozen eggs – $4.40 ($2.20 per dozen)
Four cans of black beans – $6.00 ($1.50 per can)
Plastic wrap – $3.95
Jar of salsa – $2.95
Total cost – $26.15 ($0.72 per burrito)


You can easily save $4 on the black beans by buying a bag of dried black beans and boiling them yourself, but it would add some significant time to the cooking process. 

 

  1. Directions
    If you’re adding any vegetables (see below, “Some Optional Ideas”), put these in a medium pot and cook them over medium high heat for a few minutes before doing anything else. This caramelizes onions and peppers, for example.
  2. Open up all of the cans of beans and drain off the sauce. I put the beans in a strainer and run water over the top because I do not like the sauce that beans are packed in.
  3. Crack all of the eggs into a bowl and beat them with a fork until  they’re roughly consistent. Pour this egg mixture into a medium pot (with the vegetables, if you’re using them) and begin cooking the eggs over medium heat. Stir them constantly, scraping any cooking eggs off of the bottom of the pan. As soon as the eggs just start to cook, add all of the beans to the pot.
  4. Keep cooking the egg/bean/vegetable mix, stirring continuously and scraping eggs off the bottom and side of the pan, until the eggs are thoroughly cooked. Remove from heat.
  5. Take out a single tortilla and put a large spoonful of egg mixture onto the tortilla (about two heaping tablespoons). Put a tablespoon or so of salsa on top, along with anything extra (see below, “Some Optional  Ideas”). You’ll want to put the eggs and salsa in the middle of the  burrito, near the bottom.
  6. Folding these up is easy. First, fold over the sides of the burrito, mostly covering the ingredients and then just roll up from the bottom tightly. 
  7. Burrito’s done! Just wrap it in plastic wrap and move onto the next one. 

 

Some Optional Ideas
Here are a few good optional things that can jazz these up some more.

  • Spicing the eggs While cooking the egg mixture, add one or more of these: tarragon, chili powder, garlic powder, black pepper, red pepper.
  • Cheese Put a bit of grated cheddar cheese on top of the eggs and salsa just before you close up the burritos.


Warming Up the Burritos
Reheating these burritos is quite easy – and they don’t have to be dry, either.

  1. Simply take a burrito out of the freezer, take off the saran wrap, and wrap the burrito in a paper towel. Put it in the microwave on defrost for two minutes, then cook on high  for a minute and a half or so. This will produce a warm, moist burrito. You may need to play with the exact times a bit depending on your  elevation, your microwave, and the size of the burrito you made.
  2. Let it cool for a minute or two in the microwave, then you can easily carry the burrito with you in the paper towel. The paper towel will help prevent any leakage and can provide a napkin when you’re finished.


Source: https://www.thesimpledollar.com/bulk-breakfast-burritos-convenient-cheap-healthy-and-easier-than-you-think/ 

Handy Tip

This recipe makes 32 burritos. Try adding some variety to your breakfasts by making a few different flavors from one batch. You could try adding cheese, adding some sautéed onion and green peppers, hash browns or cooked potatoes, green onions, or cooked sausage or ham. 

image108

Sarah's Applesauce

Recipe

Ingredients

  • 4 apples - peeled, cored and chopped
  • 1/4 cup white sugar
  • 3/4 cup water
  • 1/2 teaspoon ground cinnamon 


Directions

In a saucepan, combine  apples, water, sugar, and cinnamon. Cover and cook over medium heat for 15 to 20 minutes, or until apples are soft. Allow to cool, then mash with a fork or potato masher.  


Source: https://www.allrecipes.com/recipe/51301/sarahs-applesauce/                            

Handy Tip

Applesauce is a great way to use of apples that are starting to go mushy. Spice things up by adding in different flavors. Toss in some frozen berries for a tasty treat! You can leave the skin on for more texture or peel your apples if you want a smooth sauce.  

image109

Mandarin Orange Salad

Recipe

Yield: 1 cup per serving

Prep Time: 5 minutes 

Serves: 6  

 

Ingredients

  • lettuce (romaine, red leaf, green leaf)  - 1 head 
  • mandarin oranges  - 1 can, in lite syrup, drained 
  • almonds  - 1/2 cup, sliced 
  • poppy seed dressing 


Directions

  1. Tear lettuce into bite sized pieces and place in a large bowl.
  2. Toss lettuce with mandarin oranges. 
  3. Sprinkle sliced almonds on top and serve with poppy seed dressing. 


Source: https://www.mihotm.recipes/5items/mandarin-orange-salad/

Handy Tip

Try adding onions, shredded carrots, or other vegetables for extra color and flavor.  

image110

Baked Apples

Recipe

Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

Serves: 4
 

Ingredients

  • 4 apples (any kind), cut in half and cored
  • 1 tsp cinnamon
  • 2 Tbsp brown sugar
  • 1 Tbsp butter
  • pinch of salt


Directions

  1. Preheat oven to 350. 
  2. Arrange apple halves face-up in a baking dish. Sprinkle each apple with a little of the cinnamon, sugar, and salt, then place a little cube of the butter in the middle of each one. 
  3. Bake for about 45 minutes, or until apples are soft and wrinkly. Eat for breakfast, dessert, or a snack. 


Source: https://www.yummly.com/recipe/Baked-Apples-2634609#directions

Handy Tip

Try topping these with a scoop of plain, nonfat Greek yogurt and a sprinkle of granola for breakfast. 

image111

Roasted Butternut Squash

Recipe

Yield: 4 servings

Prep Time: 20 minutes

Cook Time: 25 minutes


Ingredients

  • butternut squash - 1, - peeled, seeded, and cut into 1-inch cubes
  • olive oil - 2 tablespoons, can also use canola oil
  • garlic - 2 cloves, minced
  • salt - to taste
  • pepper - to taste


Directions

  1. Preheat oven to 400 degrees F.
  2. Toss butternut squash chunks with oil and garlic in a large bowl. Season with salt and pepper. 
  3. Arrange coated squash on a baking sheet.
  4. Roast in the preheated oven until squash is tender and lightly browned, 25-35 minutes.


Source: https://www.mihotm.recipes/sides/roasted-butternut-squash/


Handy Tip

Want to make it faster? Cook squash cubes in the microwave with oil and garlic for 4-6 minutes, or until tender. Make a sweet version of this squash by tossing squash with oil plus 2 tablespoons maple syrup instead of olive oil and garlic.

image112

Tomato & Cabbage Soup

Recipe

Yield: 8 servings

Prep Time: 10 minutes

Cook Time: 30 minutes


Ingredients

  • water - 4 cups
  • tomatoes - 1 (15 oz) can, diced, with seasoning of any flavor
  • tomato paste - 3 tablespoons
  • onion - 1 cup, chopped
  • garlic - 2 cloves minced, or 3/4 teaspoon garlic powder
  • cabbage - 2 cups, shredded
  • low sodium chicken stock or bouillon - 4 cubes
  • pepper - 1/2 teaspoon


Directions

  1. Add four cups of water to a large pot and bring the water to a boil.
  2. To the pot, add diced tomatoes, tomato paste, chopped onion, garlic or garlic powder, and shredded cabbage.
  3. Add stock cubes and salt and pepper to taste.
  4. Bring to a low boil and cook for 20-30 minutes or until cabbage is tender.


Source: https://www.mihotm.recipes/entree/tomato-cabbage-soup/

Handy Tip

Have some leftover meat or beans? Add cooked meat or rinsed beans to the recipe. You can freeze your leftover tomato paste for use in soups and stews. Freeze in ice cube trays then pop them out and put them in a plastic bag. 

image113

Corn Succotash

Recipe

Yield: 4 servings

Prep Time: 5 minutes

Cook Time: 10 minutes


Ingredients

  • olive oil - 1 tablespoon, or you can use cooking oil
  • onion - 1 small, white or yellow, diced
  • lima beans - 2 cups, frozen or canned
  • corn - 2 cups, fresh, canned, or frozen
  • garlic - 2 cloves, minced
  • diced tomatoes with jalapenos or green chilies (mild or spicy) - 1 small can, drained
  • salt - 1/4 teaspoon, optional
  • pepper - 1/4 teaspoon, optional


Directions

  1. In a large skillet, heat 1 tablespoon of oil on medium and cook diced onion until it's soft, about 4 minutes.
  2. Stir in 2 cups of frozen lima beans and garlic.
  3. Cook until the beans are tender and warm.
  4. Add diced tomatoes and cook, stirring occasionally, for 3 minutes. Season with salt and pepper.

  

Source: https://www.mihotm.recipes/entree/corn-succotash/

Handy Tip

Rinse canned beans under cool running water to lower the sodium content before adding them to the dish. Not a fan of lima beans? Use your favorite frozen or canned beans instead. Serve leftover succotash in a tortilla and top with cheese for something new.