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.