Healthy Budget Meals-Planning Budget Meals

Cheap Meals On A Budget

Ramen Noodles and Macaroni and Cheese are dirt cheap meals to get when you are on a tight budget.  They are also low in nutrients and therefore not contributing to your family’s health.  Sometimes you get what you pay for.  Nothing for nothing! It is possible to get cheap meals on a budget and still get all the nutrients your body needs.  Even if you lean toward organic you can still give your body the good-for-you, pesticide free foods on a budget.

Healthy Meals On A Budget

Healthy meals do not have to mean expensive.  Some of the healthiest meals on a budget include eggs. Eggs are a nutritious, versatile easy-to-use protein source.  Conventional eggs at $1.19 a dozen can create a nice dinner for less than $1.00.  Even the most health conscious person can get organic eggs at a meal price that will fit in with a tight budget. The higher price of organic or free-range eggs still keeps the protein cost of a two-egg meal at only 58-78 cents per portion.

Healthy Family Budget Meals

Another low budget meal that is family friendly includes any soup or stew made with legumes.  Legumes, beans or peas are an inexpensive and nutritious protein source that is high in fiber and includes all the building blocks that your family deserves.  They have been proven to reduce the risk of cancer and even the organic versions will fit into any family budget. In bulk food sections the organic legumes are weighing in at $1.39 to $1.99 per pound, or less than a dollar per portion.  http://www.wowyouarereallylucky.com/tv-show-recipes/healthy-ideas-on-what-to-do-with-turkey-left-overs.htm

Easy Meals On A Budget

If you are looking for easy meals on a budget, then you may want to consider the old standby of peanut butter as one of your staple protein sources.  Peanut butter is not just for kids.  It is high in the monosaturated fats our bodies need, as well as antioxidants.  The organic version of peanut butter is only $3.49 per pound and conventional natural versions are even more budget-friendly.  Beware of the brand names that are high in added sugars and fats.  Check the ingredients list and look for peanut butter that is only ground peanuts and maybe a little salt.

Planning Meals On A Budget

One of the best ways to keep your food budget in line is to plan your meals.  Just the act of planning your weekly meals will save money.  Use the cook-once-serve-twice philosophy and you will save time and money.  This process of thinking ahead will help to keep your budget in line.  You will make better use of leftovers and also save time.

Cooking Meals On A Budget

When you cook wholesome meals and use them for two dinners the overall cost of each dinner will be less.  Purchasing ingredients that will take the main course of a meal and using it twice to create another meal will greatly impact your meal budget. They are not “left-overs” if you plan ahead!  Some ideas of the cook-once-serve-twice eating plan are:

Cook Once
Roast Chicken
Baked Potatoes
Broccoli

Serve Twice
Chicken soup: Cover your chicken bones with cold water and boil for about one hour with a spice blend mix.  After straining bones out; return to the stove and add chopped up left-over baked potatoes and broccoli. Season to taste.

Cook Once
Pot Roast
Salad with blue cheese dressing

Serve Twice
Beef Barbecue: shred left-over pot roast and add a good quality prepared barbecue sauce; serve on whole wheat rolls with carrot & celery sticks and BC dressing for dipping.

Cook Once
Roast Turkey Breast
Roast Carrots
Roast Onions
Roast Potatoes

Serve Twice
Turkey Pasta Pie

Include all leftovers from above and some pasta leftover from another day to make a healthy budget meal.

Be creative when planning your meals and think about the cook-once-serve-twice option when putting together your weekly shopping list to keep your food budget in line.

Lavender Recipes-Herbs de Provence

Lavender Recipes to Sooth Your Nerves

Lavender is a terrific herb to relax and sooth your nerves in a stressful life. These recipes for lavender aired on Now We’re Cooking TV show. Lavender is an easy herb to grow and incorperate into your families diet with easy recipes. Use these lavender recipes to create refreshing beverages and meals with the nerve soothing properties derived from lavender.

Herbs de Provence

Herbs de Provence us a classic herb blend that is frequently used and called for in recipes yet rarely found in the grocery store herb and spice aisle. Herbs de Provence is an easy way to utilize the soothing properties of lavender in your daily cooking. Any recipe that calls for a Italian spice blend can also use Herbs de Provence. This is a good Herbs de Provence basic recipe to start with. Experiment with the proportions and find the flavor blend that suits your palate best. All herbs should be washed, dried and coarsely crumbled.

3 Tbs. Oregano leaves
3 Tbs. thyme leaves
1 tsp. basil leaves
1 Tbs. sage leaves
1 Tbs. savory leaves

(Savory leaves are sometimes hard to find. Do not use savory powder as it settles to the bottom. If unavailable add an extra Tbs. sage and eliminate the savory.)
2 Tbs. lavender flowers
1 tsp. rosemary leaves

Combine and mix well. Store the mixture in small airtight jars in a dark cool location. Makes about 3/4 cup.

Lavender Syrup Recipe

1 cup water
1 cup sugar
2-4 TB. fresh or dried lavender flowers
Lemon zest

1. Combine water and sugar and boil until sugar is dissolved.
2. Remove from heat and add lavender flowers and lemon rind.
3. Steep for twenty minutes and strain. Refrigerate.

Uses for lavender syrup:

Lavender Lemonade: For each drink, squeeze 1/2 lemon into glass, dropping lemon into glass after squeezing. Add 2 tablespoons Lavender Syrup and 1/4 cup water. Fill glass with crushed ice.

Lavender Wine Cooler: Pour two tablespoons of Lavender Syrup into bottom of goblet.
Add a slice of fresh peach and top with Vidal Blanc.
Variation: In place of peach, add two or three white alpine strawberries.

Fresh Fruit & Lavender Cream:
Pour 1/2 cup Lavender Syrup over fresh cut summer fruit (peaches, nectarines, etc.) and allow to blend for ½ hour.
To make cream, add two tablespoons Lavender Syrup to 1 cup heavy cream.
Whip cream to soft peaks and serve over fruit. Garnish with fresh lavender flowers.

Lavender Scented Chicken

6 (4-5 oz.) boneless chicken breast-well trimmed
4 medium shallots-slivered
2 clove garlic
2 tsp. lavender
2 tsp. herb d’provence
8 oz. feta cheese
1 (14 oz.) can artichoke hearts packed in water

Juice of 1½ lemon
3 cup chicken stock
1 tsp. herb d’ provence
Wondra flour

Prepare chicken first:
1. Cut pocket in each chicken breast.
2. Heat 1 tsp. canola oil in non-stick pan. Add shallots and pressed garlic as well as herbs. Reduce heat, cover and sweat for about 3 minutes without browning. Cool.
3. Crumble feta, coarse chop artichokes. Combine with shallot mixture.
4. Stuff chicken with filling.
5. Spray non-stick pan with oil and sear chicken on both sides to a light brown. Arrange on stoneware sheet pan.
To make sauce:
6. Heat pan that you seared chicken in and deglaze with lemon juice, scraping any particles off bottom. Add stock and herb. Heat to a boil and thicken with Wondra until the thickness of a light syrup. Reduce heat and simmer for 15 minutes. At Service:
8. Bake chicken uncovered for 30 minutes at 350º. Cut chicken in half diagonally and serve with a napé of sauce.

Fresh herbs like lavender can be incorperated into your everyday life to improve your overall health and energy levels.  Healthy lifestyles and diets include a wide variety of herbs and natural foods.  The Wow Diet is designed to give you simple systems of eating that bring natural wholesome diets into your everyday life.

Local Market Natural Fruits - Vegetables

Find Market Fresh Natural Vegetables at Local Farmers Markets

Bring the bounty of fresh summer fruits and vegetables into your kitchen! When you shop at local farmer’s markets you can talk to the growers or the buyers to learn more about your produce. Taking advantage of local seasonal vegetables will bring the best crops into your family’s diet. Farmers markets feature regional in-season fruits and vegetables that bring the freshest ingredients to your dinner table. The TV show Now We’re Cooking’s Market Fare featured the favorites found at the local farmers market in the episode that took the audience to Eastern Market, York PA.

Cherry-Rhubarb Chutney

1/3 cup white wine vinegar
1/3 cup onion-minced
1/3 cup sweet red pepper-minced
1/3 cup dry cherries
¼ cup granulated sugar
¼ cup brown sugar
¼ cup water
1 Tbs. fresh ginger-grated
2 cloves garlic-pressed
¼ tsp. salt
2 cup rhubarb-cut into ½” pieces
3 med. tomatoes-cored, seeded, chopped to equal about 1 ½ cup

1. Place all ingredients except rhubarb and tomatoes into sauce pot. Heat to a boil. Add rhubarb, reduce heat and simmer for 15 minutes.
2. Add tomatoes and simmer for 20 more minutes or until thickened.
3. Cool. Store in refrigerator for 10 days or freeze for up to 3 months.

Serve Chutney on tostados with brie, or with grilled steak, or as a topping for chicken or fish.

Crostini

2 Tbs. unsalted butter-melted
2 Tbs. extra virgin olive oil
1 loaf whole grain baguette
2 tsp. salt
¼ tsp. cayenne pepper
½ tsp. ground black pepper

1. Combine all ingredients except bread.
2. Slice bread into ¼” slices and toss in mixture.
3. Bake at 375º until crisp.

Wilted Dandelion Greens with Pasta

1 large onion-sliced
1 Tbs. olive oil
3 cloves garlic-slivers
Salt
Crushed red pepper
½ lb. cooked whole grain capellini
2 Tbs. fresh oregano-minced
½ cup pasta water
½ lb. fresh parmesan cheese-grated

1. Sauté onion in olive oil until just translucent.
2. Add garlic, salt and pepper, cook briefly 1 minute.
3. Stir in pasta, water, oregano, and dandelion greens. Stir continuously as greens wilt until pasta is hot. Stir in cheese and serve immediately.

Wilted Bitter Greens

1 bag dandelion greens
1 small onion-diced
2 slices bacon
pinch nutmeg

1. Blanch dandelions for 15 seconds in large pot of boiling water. Drain and rinse under cold water.
2. Dice bacon and crisp in skillet. Add diced onion and cook for 2 minutes or until onion is translucent.
3. Add greens, stir in salt, pepper and nutmeg. Heat until hot.

Minted Strawberries

1 pt. fresh strawberries
1 Tbs. orange zest
2 Tbs. brown sugar
2 Tbs. balsamic vinegar
2 Tbs. chiffonade of mint
½ cup non-fat vanilla yogurt
Pinch nutmeg

1. Toss strawberries with zest, 2 Tbs. sugar and mint.
2. Whip cream with electric mixer and add nutmeg.
3. Serve strawberries in champagne glass with dollop of whipped cream.

The Wow Natural Food Diet and the 6 Weeks Diet both focus on eating natural whole foods. A diet that is high in natural fresh vegetables and fruits will give you all the building blocks of life. Regional market fresh vegetables should be part of every healthy diet.