BLACK-EYED PEA PASTA SALAD

This is a nice budget-friendly summer salad.  We eat it as a main dish with whole grain crackers or bread, and fruit on the side.

  6 ounces whole grain elbow macaroni, cooked and drained

1 15.5-ounce can, drained and rinsed, or 1 3/4 cups cooked black-eyed peas

1 cup sliced green onions with tops

3/4 cup diced cucumber

3/4 cup diced green or sweet red pepper

3/4 cup diced fresh tomatoes

1/2-1 teaspoon crushed red pepper, or one small finely chopped hot pepper

3 tablespoons extra virgin olive oil

1/4 cup red wine vinegar

1 teaspoon honey or agave

2 tablespoons thinly sliced fresh basil, or 1 teaspoon dried basil

1 teaspoon chili powder

1/2 teaspoon hot pepper sauce

1/2 teaspoon salt (opt.)

In a large bowl, combine the first seven ingredients.  For dressing, in a small bowl whisk remaining ingredients and pour over salad.  Toss to coat.  Chill for 2  hours or longer.  Makes about 6 servings.

WHITE BEANS AND SUMMER SQUASH WITH COUSCOUS

For at least two reasons, we enjoy this recipe often. It's simple to make and rosemary, basil, and summer squash are three things that I happen to grow.  Budget-friendly tip:  Whole wheat couscous is a bit pricy.  Brown rice is a great substitute.

1 14.5-ounce can low sodium chicken or vegetable broth

1 cup uncooked whole wheat couscous

3 cups diced summer squash (zucchini and/or yellow crookneck)

1 medium onion, chopped

2 large garlic cloves, minced

2 teaspoons canola or olive oil

1 15.5-ounce can, drained and rinsed, or 1 3/4 cups white beans

1 14.5-ounce can diced tomatoes

2-3 tablespoons thinly sliced fresh basil, or 2 teaspoons dried basil

1 tablespoons minced fresh rosemary, or 1 teaspoon dried crushed rosemary

salt and pepper

For couscous, bring chicken or vegetable broth to a boil in a small saucepan.  Cover and let stand 5 minutes.  Fluff with a fork.  Meanwhile, in a large skillet, saute squash and onion in oil until just tender.  Add garlic and rosemary and saute 1-2 minutes more.  Add beans, tomatoes, basil, and salt and pepper to taste.  Simmer 1 minute.  Serve over couscous.  Makes about 4 servings. 

 SIMPLE HUMMUS

We always enjoyed hummus, but as part of our healthy eating plan, I make it at least once a month.  Through trial and error, I came up with my own favorite way to make it. This recipe makes a lot, so sometimes I freeze half of it to use later.  It's budget-friendly, especially if you make your own tahini.  See instructions on my baba ghannooj post here.

2 15.5-ounce cans garbanzo beans

1/2 cup tahini (ground toasted sesame seeds)

1/3 cup fresh lemon juice

2 tablespoons extra virgin olive oil

2 large cloves garlic, sliced

chopped roasted red peppers (opt.)

pita and raw veggie dippers

Drain one of the cans of garbanzo beans.  Leave the other can undrained.  Place in blender container along with remaining ingredients.  Blend until smooth.  Top each serving with roasted red peppers, if desired.  Serve with pita triangles or pita chips, and raw veggie dippers.  Makes about 4 cups dip. 

ALMOND PEACH MUFFINS

This is a favorite recipe I tweaked to make healthier, and not to boast, but we think it turned out even better than the original!  Budget-friendly tip:  If you like to use unsweetened applesauce in place of all or some of the oil in baked goods, buy a large jar and freeze it in recipe measured portions.  I do this by measuring it and dropping each portion onto a waxed paper covered baking sheet.  Freeze until applesauce "cookies" are firm and then store in plastic freezer bags until ready to use.  Then thaw in microwave.

 1 1/2 cups whole wheat flour

1/2 teaspoon salt

1/2 teaspoon baking soda

2 eggs, 4 egg whites, or 1/2 cup egg substitute

1/2 cup unsweetened applesauce

1/4 cup agave or honey

2 tablespoons canola or walnut oil

1/2 teaspoon almond extract

1/2 teaspoon vanilla extract

1 1/4 cups chopped fresh peaches*

1/2 cup chopped almonds

In a mixing bowl, combine the first 3 ingredients. In another bowl, combine eggs, applesauce, agave or honey, oil, and extracts.  Stir into dry ingredients just until combined. Fold in peaches and almonds.  Bake in oiled muffin pans about 20 minutes at 375 degrees or until they test done.  Remove from pans.  Makes about 1 dozen standard sized muffins.

*Note:  1 15-ounce can sliced peaches, drained and chopped, or 1 1/4 cups frozen peaches (unthawed)  may be substituted for the fresh peaches.

   

BROCCOLI AND MUSHROOM MEDLEY

Here's a tasty way to eat broccoli.  We try to eat 1-2 servings of disease-fighting cruciferous veggies each day.  My grandmother taught me years ago that nutmeg dresses up cooked vegetables nicely.  Budget-friendly tip:  We prefer the taste of cooked  fresh veggies, but frozen veggies  are sometimes less expensive, and it's good to keep a variety on hand to use in a pinch.  They are also often more nutritious than fresh, since they are frozen soon after picking.

5 cups fresh broccoli

2 cups sliced fresh mushrooms

2/3 cup thinly sliced onion

1 large clove garlic, minced

1 tablespoon olive or canola oil

2 teaspoons lemon juice

1/2 teaspoon salt (opt.)

1 teaspoon honey or agave

1 teaspoon cornstarch

1/4 teaspoon ground nutmeg

Steam broccoli until crisp tender on stove top or microwave.  Meanwhile, in a large skillet or wok, saute mushrooms and onion in oil until tender.  Add garlic and saute 1-2 minutes more.  In a small bowl, combine lemon juice, salt, honey or agave, cornstarch, and nutmeg.  Add to mushroom mixture along with broccoli and cook until heated through.  Makes about 6 servings.

SOUTHWEST BLACK BEAN SALAD

This can be served as a side dish, or as a main dish with whole grain or corn bread,  or rolled in a tortilla. Budget-friendly tip:  Cilantro often comes in a large bunch that is too much to use before it goes bad.  I have found that chopping up the extra and freezing it it in zipper sandwich bags is a good way to not waste it.  Frozen cilantro works best in cooked dishes.

1/4 cup lime juice

2 tablespoons extra virgin olive oil

2 garlic cloves, minced

1/2 teaspoon chili powder

1/4 teaspoon cumin

1 teaspoon agave or honey

1 teaspoon salt (opt.)

1/4 teaspoon pepper

2 15.5-ounce cans, drained and rinsed, or 3 1/2 cups black beans

1 1/2 cups frozen corn, thawed

3 ripe tomatoes, cut in chunks

1 large green pepper, diced

1/4 cup chopped cilantro

In a large bowl, whisk together lime juice, oil, garlic, chili powder, cumin, agave or honey, salt, and pepper.  Add remaining ingredients and toss to coat.  This can be served immediately or chilled.  Makes about 8 cups.

BLUEBERRY OATMEAL MUFFINS

We eat muffins quite often for "dessert," since we try to avoid sugary treats and I can cut down quite a bit on the sweetening.  I have tweaked several old favorite muffin recipes to make them healthier.  This is one of them.  Budget-friendly tip:  If you have to avoid using egg yolks, use egg whites instead of  pricier commercial egg substitute in baked goods.  Eggs keep a full two weeks past the "sell by" date, so you can often keep them for 3-4 weeks in the fridge.

 1 1/4 cup whole wheat flour

1 cup whole (old-fashioned) oats

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

1/4 teaspoon salt (opt.)

1 cup fresh or frozen blueberries (If using frozen, do not thaw.)

2 egg whites or 1 whole egg

1/4 cup unsweetened applesauce

2 tablespoons canola oil

2/3 cup fat free milk, almond milk, or soy milk

1/4 cup honey or agave

1 teaspoon pure lemon or vanilla extract

In a large bowl, combine flour, oats, baking powder, soda, nutmeg, cinnamon,  and salt.  Stir in blueberries.  In another bowl, whisk together egg whites or egg, applesauce, oil, milk, honey or agave, and extract.  Stir into dry ingredient mixture just until combined.  Fill oiled muffin cups about 3/4 full.  Bake at 400 degrees about 15 minutes or until they test done.  Remove from pans.  Makes about one dozen standard size muffins.

KUNG PAO BEANS AND VEGGIES

This quick and budget-friendly dish was created on a day when I needed to use up a variety of fresh veggies in the fridge.  When my husband tried it, he said, "You need to post this!"  I had some over grown summer squash, from which I removed the center core and seeds, several green beans, a bit of broccoli, a hot pepper, a couple of large mushrooms, and part of a green pepper.  Any fresh veggies would work, though!

4-5 cups fresh veggies, cut into bite sized pieces

2 teaspoons olive or canola oil

1 15.5-ounce can, drained and rinsed, or 2 cups cooked light red kidney beans

3 tablespoons kung pao sauce or hoisin sauce

3 tablespoons light sesame ginger or ginger dressing (such as Newman's own or Annie's natural)

1/2 teaspoon crushed red pepper (opt.)

In a large skillet or wok, saute veggies in oil until crisp tender.  Stir in remaining ingredients and heat through.  Makes 3-4 servings.  

PASTA WITH FRESH TOMATOES AND MUSHROOMS

This is a budget-friendly recipe I make in the summer when we have fresh basil and tomatoes.  It's a nice light summer entree.  If you prefer, use whole grain spaghetti in place of bow ties.

 8 ounces whole grain bow tie pasta (farfalle)

3 cups chopped fresh tomatoes

1/3 cup thinly sliced fresh basil

2 cloves garlic, minced, divided

1 tablespoon red wine or balsamic vinegar

salt and fresh ground pepper

8 ounces fresh mushrooms, sliced

2 tablespoons olive oil

1/2 cup shredded mozzarella or 1/4 cup grated Parmesan cheese (opt.)

Combine tomatoes, basil, half the garlic, vinegar, and salt and pepper in a bowl.  Let set at room temperature for flavors to blend.  Meanwhile, cook pasta according to package directions.  Keep warm.  Heat oil in a skillet.  Saute mushrooms, adding garlic the last minute or two of cooking.  Salt if desired.  Top pasta with tomato mixture, mushrooms, and cheese, if desired.  Makes 4 servings.

PEACH & BLUEBERRY BAKED OATMEAL

I make a large pan of this so we can have it several mornings for breakfast.  It warms up nicely in the microwave!  Budget-friendly tip:  When blueberries are in season and at the lowest price,  buy several containers and freeze them individually. First wash them and spread them out on baking sheets.  Dab them with a paper towel to dry them.  Place the baking sheets in the freezer until they are solid, then place them in  freezer containers.  They measure much easier when they are individually frozen. 

4 1/2 cups whole (old-fashioned) oats

2 teaspoons baking powder

1/2 teaspoon salt

6 egg whites, 3 whole eggs, or 3/4 cup egg substitute

2 cups fat free milk or almond milk

1/3 cup honey or agave

1/4 cup canola oil

2 teaspoons vanilla extract

1 1/2 cups fresh or frozen blueberries*

3 cups fresh or frozen chopped peaches*

1/2 cup coarsely chopped nuts

In a large bowl, combine oats, baking powder, and salt.  In another bowl, whisk together eggs, milk, honey or agave, oil, and vanilla.  Stir into dry ingredients.  Fold in fruit.  Pour into an oiled 13 x 9 inch baking pan.  Sprinkle with nuts.  Bake at 350 degrees about 35 minutes, or until firm.  Serve with milk, if desired.  Makes about 12 servings.

*Note:  One-half cup dried cranberries or raisins may be substituted for one of the fruits. 

 

EASY CURRIED CHICK PEAS WITH RICE

This budget-friendly Indian style recipe is easy to make when you need a quick main dish!   When sauteing with olive oil, use regular olive oil rather than extra virgin.  Extra virgin olive oil is sensitive to high heat and is best for use in already cooked or uncooked foods. It adds flavor to  foods such as cooked pasta or sauce, salad dressings, and dips.

1 tablespoon olive oil 

1 medium onion, finely chopped

1 teaspoon ground turmeric 

2 teaspoons minced fresh ginger, or about 1/2 teaspoon powdered ginger

2 garlic cloves, minced

1/4 teaspoon crushed red pepper

2 15.5-ounce cans, drained and rinsed, or 3 1/2 cups garbanzo beans

1 14.5 ounce can crushed tomatoes

1 1/2 cups water

salt to taste

cooked brown rice

Heat oil in a large skillet.  Add onion and turmeric and saute until onion is tender.  Add ginger, garlic, and red pepper.  Saute 1-2 more minutes.  Add beans, tomatoes, and water.  Simmer 10 minutes.  Mash some of the beans with a fork to thicken the sauce.  Add salt to taste and serve over brown rice. 

  

CREAMY VEGGIE SALAD

This is a super easy summer salad recipe because you can use whatever veggies you have on hand or that are on sale, which makes it budget-friendly!  I often make it with just cucumbers, tomatoes, and chopped onion when the cucumbers are prolific in my garden.  For the pictured salad, I used broccoli, cucumbers, raw zucchini, celery, tomatoes, and chopped onion.

 6 cups fresh veggies, cut in bite sized pieces

1/2 cup chopped onion

3 tablespoons natural yogurt Ranch dressing (We like Bolthouse Farms) or light Ranch

3 tablespoon natural light mayonnaise

1 1/2 teaspoons fresh dill weed or 1/2 teaspoon dried

1/4 teaspoon fresh ground pepper

salt or celery salt, to taste (opt.)

Place prepared veggies in a large bowl.  Combine Ranch dressing, mayonnaise, dill weed, pepper, and salt if desired in a small bowl.  Pour over veggies and stir until well coated.  Serve immediately or refrigerate.  Makes 6-8 servings.

PEANUT BUTTER CORN BREAD MINI MUFFINS

These muffins have a slightly sweet taste and the combination of cornmeal and peanut butter makes them high in protein.  They are delicious as a snack or with a meal.  Most of the cornmeal you find in the supermarket is degermed.  Look for whole grain cornmeal in the natural foods section.  This is a budget-friendly recipe.

1 cup whole wheat flour

1/2 cup whole grain cornmeal

2 teaspoons baking powder

1/4 teaspoon salt

1/4 cup natural creamy peanut butter

2 tablespoons honey or agave nectar

2 egg whites or one whole egg

2/3 cup fat free milk, almond milk, or soy milk

In a bowl, combine dry ingredients.  In a mixing bowl, beat together peanut butter, egg whites or egg, honey or agave, and milk.  Stir dry ingredients into peanut butter mixture just until moistened.  Fill oiled mini muffin cups* about 2/3 full and bake at 425 degrees for 6-8 minutes.  Remove from pans. 

 *Note:  The batter can also be baked in corn stick pans.

BABA GHANNOOJ (EGGPLANT DIP)

This Middle Eastern dip is one, along with hummus, that I make often.  It is a healthy alternative to heavy dairy- based dips.  Budget-friendly tip:  You can make your own tahini if you can find inexpensive sesame seeds.  Just toast them in the oven for about 6 minutes at 350 degrees. When cool, grind into a powdery paste in your blender.  I store it in the fridge or freezer.

1 medium eggplant

1/3 cup tahini

1/2 medium onion, cut into chunks

1 large clove garlic, sliced

3 tablespoons lemon juice

1 tablespoon extra virgin olive oil

1 teaspoon salt (or to taste)
paprika (opt.)

Prick eggplant 3 times with a fork.  Bake at 400 degrees 35-40 minutes, or until soft.  Remove peel and cut into chunks.  Place all ingredients in a food processor.  Process until eggplant and onion are finely chopped.  Sprinkle with paprika, if desired.  Serve with pita chips or triangles and raw veggies.

EDAMAME FRIED RICE

Edamame (green soybeans) have a nice nutty flavor and slight crunch.  This is one of our favorite vegetarian dishes.   It is high in protein as well as budget-friendly.  I often cook a large amount of rice and store some in the fridge or freezer to use in this recipe.  If the rice is already cooked, it makes a really quick main dish.  You can vary the veggies if you like.

1 tablespoon canola oil

1 medium onion, chopped

1/4 cup finely diced raw carrots

1 large clove garlic, minced

3 cups cooked brown rice

8 ounce can water chestnuts, drained

1/2 cup frozen peas, thawed

1 cup frozen edamame, thawed

2 eggs or 1/2 cup egg substitute, scrambled

1 1/2 tablespoons soy sauce

2 teaspoons sesame oil

In a large skillet (preferably nonstick), saute onion and carrots in canola oil until tender.  Add garlic and saute one more minute.  Reduce heat and add remaining ingredients.  Stir until heated through.  Makes about 4 main dish servings.

RICE AND RED BEANS SALAD

This is a nice summertime main dish salad and budget-friendly, too!  If you wish, other greens may be substituted for the spinach, such as arugula or dark leaf lettuce.  If using arugula, it might be best to leave out the cilantro, since arugula has a distinctive flavor of it's own.

3/4 cup brown rice

  2  14.5-ounce cans, drained and rinsed, or 3 1/2 cups red beans

3 cups spinach leaves, stems removed and coarsely chopped

1 cup frozen corn, thawed

1/4 cup minced cilantro leaves

1/2 cup salsa

4 teaspoons extra virgin olive oil

1/3 cup fresh lime juice

2 teaspoons grated lime peel

1/2 teaspoon ground cumin

1/2-1 teaspoon hot sauce, opt. (We like smoky chipotle)

salt and fresh ground pepper, to taste 

Cook rice as directed on package.  Cool to room temperature.  In a large bowl, combine rice with beans, spinach, corn, cilantro, and salsa.  In a small bowl, whisk together remaining ingredients.  Pour over rice mixture and stir well.  Chill.  Makes 4-6 servings.

FRUITY CHOCOLATE COOKIES

This is a great healthy snack that we love  with coffee or tea and another way to take care of that chocolate craving!  Budget-friendly tip:  If you don't want to buy buttermilk to bake with, make sour milk by putting 1 tablespoon lemon juice or white vinegar in a measuring cup and adding milk to make one cup.

1 1/2 cups whole wheat flour

1/2 cup whole oats

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup low fat buttermilk or fat free sour milk

2 tablespoons canola oil

1/4 cup honey or agave nectar

1 teaspoon vanilla extract

1 1/2 ounces dark chocolate, broken into small pieces (see note below) or 1/3 cup mini chocolate chips

1/3 cup dried cranberries or dried cherries

1/3 cup chopped pecans or walnuts (opt.)

In a mixing bowl, combine first 5 ingredients.  In another bowl, combine milk, oil, honey or agave, and vanilla extract.  Add to dry ingredients and stir together until combined.  Stir in chocolate pieces, dried fruit, and nuts.  Drop by rounded teaspoon on lightly oiled baking sheets.  Bake at 425 degrees 7-8 minutes, or until slightly firm to the touch.  Makes about 3 dozen.

Note:  To break dark chocolate into pieces, place it in a small zipper bag and pound with a meat tenderizer mallet or a hammer.  

BALSAMIC GLAZED VEGGIES

This is an easy budget-friendly way to dress up veggies.  You can use whatever combination you have on hand.  Shown here are thinly sliced carrots and onions, and sliced red bell peppers, zucchini, and celery.

 5 cups fresh veggies, cut into bite size pieces

2 teaspoons olive oil

2 garlic cloves, minced

1 1/2 tablespoons balsamic vinegar

1 1/2 teaspoons honey or agave

salt and fresh ground pepper

Heat oil in a large skillet or wok.  Add veggies and saute over medium heat until crisp tender.  Add garlic and saute one minute.  Stir in balsamic vinegar and honey or agave until veggies are evenly coated.  Add salt and fresh ground pepper to taste.  Makes  4-6 servings.

QUICK FRESH SALSA

I got the idea for this recipe from one of my daughters and tweaked it a bit.  It's not quite as fresh tasting if you use canned tomatoes,  but still tastes great.  Budget-friendly tip:  I often use crushed red pepper in place of fresh hot peppers.  It's a bit less expensive and I always have a container on hand.

1/2 large green pepper

1/2 medium onion

1 or 2 garlic cloves, sliced

2  14.5 cans whole tomatoes or 3 large fresh tomatoes, peeled and quartered

juice of 1 lime

cilantro leaves, to taste (I use about 1/3 cup.)

1/4- 1 teaspoon crushed red pepper, or one hot pepper, cut up

salt to taste

Cut onion and pepper in chunks and place in food processor with garlic slices.  Process for a few seconds.  Add remaining ingredients and process until all is chopped.  Makes about 4 cups.

MULTIGRAIN PANCAKES

We usually eat these healthy, but delicious, pancakes with fresh fruit, or with applesauce and bananas.  I like to use vanilla or other extracts as well as spices like nutmeg, cinnamon, cloves, etc. in baking, since they add flavor without adding calories.  Budget-friendly tip:  Look for pure vanilla extract in larger bottles.  I recently bought a large bottle at a close-out type store for less than half the price per ounce of a large discount store.

1/2 cup whole wheat flour

1/4 cup whole or quick oats

2 tablespoons whole grain cornmeal

2 tablespoons ground flaxseed

2 teaspoons baking powder

1/2 teaspoon ground nutmeg

1/8 teaspoon salt (opt.)

2 egg whites or one whole egg

1 cup nonfat milk

1 tablespoon walnut or canola oil

1 teaspoon vanilla extract

In a mixing bowl, combine dry ingredients.  In another bowl, whisk egg whites or whole egg.  Add milk, oil, and vanilla.  Stir into dry ingredients just until combined.  Bake on a lightly oiled hot griddle.  They are ready to turn when bubbles appear on the top and they start to look a little dry around the edges.  Serve with your choice of fruit or maple syrup.  Makes 6-8 pancakes.

CHINESE COLD CUCUMBER SOUP

This soup is also excellent served hot the way the Chinese serve it, but we like it cold in the summer.  Sesame oil is a bit pricy, but just a little adds a lot of flavor, which is how it is used in Chinese cooking.  Budget-friendly tip:  Peeled fresh ginger keeps for weeks in the freezer.  I shave some off with a sharp knife to use in a recipe, then return it to the freezer.

3  14.5 ounce cans low sodium chicken broth

2 medium cucumbers, peeled, seeded, and diced

3 large mushrooms, thinly sliced

4 green onions, chopped, or 1/2 cup chopped onion

1 tablespoon sesame oil

4 teaspoons rice vinegar

2 teaspoons minced fresh ginger root, or 1/2 teaspoon powdered ginger

salt and pepper

Bring broth to boil.  Add cucumbers, mushrooms, and onions.  Cover and simmer for 15-20 minutes.  Stir in sesame oil, rice vinegar, ginger, and salt and pepper to taste.    Allow to cool until it can be placed in a blender container, or add a few ice cubes.  Puree in blender in batches.  Chill or serve hot. 

BRUSCHETTA OMELET

This budget-friendly recipe is one of our favorite summer breakfasts.  Our basil (below) is still looking great in spite of a hot and dry summer.  The more sprigs I snip off, the more it grows!

Filling for two omelets:

2 Roma tomatoes, diced

2 tablespoons minced fresh basil

1 large garlic clove, minced

1 teaspoon balsamic vinegar

salt to taste

1/8 teaspoon fresh ground pepper

For each omelet:

1/2 teaspoon olive oil

2 eggs or 1/2 cup egg substitute

Combine filling ingredients in a bowl and let set for a few minutes to blend flavors.  If not using egg substitute,  beat two eggs with a fork or whisk.  Heat oil over medium heat in an omelet pan or small skillet.  Pour in eggs or egg substitute.  I like to put a lid on the pan and let the eggs cook through.   Or, as eggs begin to set, lift the sides of the omelet so the uncooked egg runs underneath to finish cooking.  Don't overcook or the eggs get tough.  Slide onto a plate.  Fill with half of the filling.  Repeat for the second omelet.