Zach's Spaghetti Squash Parmesan
Ingredients:
– 1 large spaghetti squash
– 2 chicken breasts
– 1/2 cup of flour
– 2 large eggs
– 1 cup of panko breadcrumbs
– 1 cup of parmesan cheese
– 1 jar of marinara sauce
– 1 cup of shredded mozzarella cheese
– 1 tablespoon of olive oil
– Salt and pepper to taste
Preparation:
1. Preheat your oven to 400 degrees F (200 degrees C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Season with salt and pepper.
2. Place the squash halves cut side down on a baking sheet and roast in the preheated oven for about 40 minutes, or until the flesh is tender.
3. While the squash is cooking, prepare the chicken. Season it with salt and pepper, then dredge each piece in flour, shaking off the excess.
4. Dip the floured chicken in the beaten eggs, then into the breadcrumbs, pressing to adhere them.
5. Heat the olive oil in a pan over medium heat. Add the chicken and cook for about 5 minutes on each side, or until golden and cooked through.
6. Once the chicken is cooked, remove it from the pan and set it aside. Pour the marinara sauce into the same pan and heat it up.
7. When the spaghetti squash is done, remove it from the oven and let it cool. Once it’s cool enough to handle, use a fork to scrape the strands of squash from the inside of the skin.
8. To assemble, spoon some marinara sauce into each spaghetti squash half. Top each with a cooked chicken breast, then sprinkle with mozzarella cheese and more parmesan.
9. Place them back into the oven and broil for a few minutes, or until the cheese melts and becomes bubbly.
10. Remove from the oven and allow it to cool before serving.
Nutrition:
Per serving: Approx 425 calories, 15g fat, 35g carbohydrates, 4g fiber, 26g protein, 10g sugars
Cost:
Approximately $15-$20 depending on market prices. This recipe can serve two people.
Chocolate Chia Pudding
Overnight Chocolate Chia Seed Pudding
Ingredients
- 1/4 cup cacao powder or unsweetened cocoa powder
- 3-5 Tbsp maple syrup
- 1/2 tsp ground cinnamon (optional)
- one pinch of sea salt
- 1/2 tsp vanilla extract
- 1 1/2 cups Almond Breeze Almondmilk Original Unsweetened (or light coconut milk for creamier texture!)
- 1/2 cup chia seeds
Instructions
- Add cacao powder to a small mixing bowl (sift first to reduce clumps), maple syrup, ground cinnamon, salt, and vanilla and whisk to combine. Then add a little dairy-free milk and whisk until paste forms. Then add the remaining dairy-free milk and whisk until smooth.
- Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours (until it’s achieved a pudding-like consistency). It may also be helpful to give the mixture an extra whisk/stir once it has been in the refrigerator for 30-45 minutes.
- Leftovers keep covered in the fridge for 4-5 days, though best when fresh. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
Notes
*Prep time reflects chilling for the least time (3 hours).
Nutrition (1 Of 4 Servings)
Korean Cold Tofu
Is A Breeze To Make, And Its Signature Sauce Is So Versatile, You Can Add It To Recipes For Noodles, Korean Pancakes, And More! Savor The Soft Texture Of Tofu As It Melts In Your Mouth, And Enjoy It As A Side Dish All Year Round!
Serves: 1 | Total Cooking Time: 10 minutes
Ingredients
1 pkg Silken Tofu (for salad)
Sauce
2 tbsp Soy Sauce
2 tbsp Scallion, chopped
1 tbsp Garlic, minced
½ tsp Red Pepper Flakes
½ tsp Sugar
1 tsp Mirin
1 tsp Sesame Oil
1 tsp Roasted Sesame Seeds, crushed
A pinch of Black Pepper Powder
Diet Chocolate Mousse
Ingredients:
– 2 cups Ricotta cheese
– 3 tablespoons unsweetened cocoa powder
– 1/4 cup of sugar substitute
– 1 teaspoon vanilla extract
– 2 cups whip cream
– Dark chocolate shavings for garnish
Preparation:
1. In a medium-sized bowl, combine the ricotta cheese, cocoa powder, sugar substitute, and vanilla extract.
2. Blend until smooth using a hand mixer or blender. If you prefer a smoother texture, press through a mesh sieve.
3. In a separate bowl, whip the cream until it holds soft peaks.
4. Gently fold the whipped cream into the ricotta and cocoa mixture until well incorporated.
5. Spoon the mousse into serving dishes and refrigerate for at least 2 hours.
6. Before serving, garnish each dish with a sprinkle of dark chocolate shavings.
Enjoy your Diet Chocolate Mousse!
Nutrition:
This low-carb chocolate mousse is perfect for a keto diet. Per serving:
Calories: 200
Fat: 15g
Protein: 8g
Carbs: 8g
Sugar: 2g
Fiber: 2g
Cost:
This is a budget-friendly dessert to prepare. The estimated cost for ingredients for 4 servings of this dessert is approximately $6.00, which is about $1.50 per serving. The most expensive ingredients will most likely be the ricotta cheese and the whip cream.
Guacamole
Ingredients:
– 2 large ripe avocados
– 1 semi-ripe banana
– 1 medium red tomato, finely diced
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 jalapeno pepper, seeded and minced
– 2 tablespoons of fresh lime juice
– 1/4 cup of fresh cilantro leaves, roughly chopped
– A pinch of sea salt
– A pinch of ground black pepper
Preparation:
1. Cut the avocados in half, remove the pit, and scoop the flesh into a large bowl.
2. Mash the avocados with a fork until you reach a slightly chunky consistency.
3. In a separate bowl, mash the semi-ripe banana until it reaches a similar consistency to the avocado.
4. Add the mashed banana to the avocado and mix well.
5. Stir in the finely diced tomato, chopped onion, minced garlic, and jalapeno.
6. Add lime juice, chopped cilantro leaves, and season with a pinch of salt and black pepper. Combine all ingredients until well incorporated.
7. Taste the guacamole and adjust the seasoning if necessary.
8. Serve immediately with some tortilla chips or cover and refrigerate for up to one day.
Nutrition (per 28g serving)
– Calories: 25.5
– Fat: 1.5g
– Sodium: 18.6mg
– Potassium: 50.7mg
– Vitamin C: 2.6gm
– Protein: 0.4gm
– Dietary Fiber: 0.8gm
Cost:
This recipe uses basic and inexpensive ingredients. The largest expense could be the avocados, which can typically cost from 1-2 dollars each depending on the time of year. Overall, the cost of this recipe should be around 5-7 dollars.
Please note that the nutritional value may slightly differ due to the size and ripeness of avocados and bananas. Also, remember that guacamole is best enjoyed fresh and it traditionally turns brown due to oxidation, so consume right after preparing or store it properly in a refrigerator.
Ingredients:
– 1 block of Silken Tofu (about 12 ounces)
– 1 tablespoon of Lemon Juice
– 1 tablespoon of Apple Cider Vinegar
– 1 tablespoon of Olive Oil
– ½ teaspoon of Salt
Preparation:
1. Drain the tofu and pat it dry with a paper towel.
2. Blend the tofu in a blender or food processor until it becomes smooth and creamy.
3. Add the lemon juice, apple cider vinegar, olive oil, and salt into the blender.
4. Once the ingredients are added, blend again until all the ingredients are mixed well.
5. Taste and adjust seasonings as desired.
6. Refrigerate the mixture for at least two hours. This thickens the sour cream and enhances the flavor.
7. Your Tofu Sour Cream is ready to serve. It can be stored in the refrigerator in an airtight container for up to 5 days.
Nutrition Information (per tablespoon):
– Calories: 20
– Fat: 1g
– Sodium: 37mg
– Carbohydrates: 0.5g
– Fiber: 0.03g
– Sugar: 0.3g
– Protein: 2g
Costs:
Depending on local prices and the quality of ingredients you choose to use, the overall costs should be around $5-$6. This recipe produces about 24 tablespoons of Tofu Sour Cream, making cost per tablespoon approximately $0.20-$0.25.
Note: The cost and nutrition information can vary based on ingredient selection and serving sizes. It’s always best to calculate these values yourself based on your specific ingredients, especially if you have specific dietary considerations.
Cherry Pecan Granola Bars
Ingredients:
– 2 cups of rolled oats
– 1 cup of chopped pecans
– 1/2 cup of honey or maple syrup
– 1/4 cup of unsalted butter
– 1/3 cup of brown sugar
– 1 teaspoon vanilla extract
– 1/4 teaspoon of sea salt
– 1 cup of dried cherries
– 1/2 cup of mini chocolate chips (optional)
Preparation:
1. Preheat your oven to 350F (175°C) and line a baking pan with parchment paper.
2. Spread out the oats and chopped pecans on a baking sheet and bake for 10 minutes, stirring once.
3. While the oats and pecans are toasting, combine the honey (or maple syrup), butter, and brown sugar in a small saucepan over medium heat. Stir until the butter melts and the sugar dissolves, then remove from heat and stir in vanilla extract and sea salt.
4. After the oats and pecans are nicely toasted, remove them from the oven and reduce the heat to 300F (150°C).
5. Add the toasted oats and pecans to the saucepan with the honey mixture and stir to combine.
6. Lastly, fold in the dried cherries and chocolate chips if using.
7. Transfer the granola mixture into the lined baking pan, pressing it down firmly.
8. Bake for 25 minutes until golden brown. Let it cool completely before cutting into bars.
Nutrition:
Per serving (based on 10 servings) the nutritional value is approximately:
– Calories: 225
– Protein: 3g
– Fat: 11g
– Carbohydrates: 30g
– Fiber: 3g
– Sugar: 16g
Cost:
The cost for making these pecan cherry granola bars would differ depending on the location and store where you purchase the ingredients. On average, the cost is approximately $10 to $12 for a batch of 10 granola bars.
Quinoa with apple compote
Ingredients for Quinoa with Apple Compote:
1. 1 cup of Quinoa
2. 2 cups of water
3. Pinch of salt
4. 100g honey
5. 2 medium-sized apples- peeled, cored, and chopped
6. 2 tsp cinnamon
7. ½ cup of raisins
Cost: Approximately $6-$10 depending on the region and store from where the ingredients are purchased.
Preparation:
1. Rinse quinoa under cold water until water runs clear.
2. Put quinoa, water, and salt in a saucepan and bring to a boil.
3. Reduce to a simmer, cover, and cook until all water is absorbed (about 15 mins).
4. While quinoa is cooking, you can prepare the apple compote.
5. In a separate saucepan, combine honey, apples, and cinnamon.
6. Cook over medium heat for about 8-10 minute until the apples are soft.
7. Stir in raisins and cook for another 2-3 minutes.
8. Spoon the apple compote over cooked quinoa and serve warm.
Nutrition: Per serving (250g)
– Calories: 382 kcal
– Protein: 8.14g
– Fat: 5.22g
– Carbohydrate: 82.45g
– Dietary Fiber: 7.82g
– Sugars: 30.91g
– Sodium: 15mg
– Potassium: 732mg
– Cholesterol: 0mg
Please note that the nutritional value can change based on ingredient proportions and quantity of consumption.
Brown Rice Pudding
Ingredients:
– 1 cup of cooked brown rice
– 2 cups of almond or coconut milk
– 2 cups of water
– 1/4 cup of raisins
– 1/4 cup of almonds or walnuts
– 1/4 cup of honey or maple syrup
– 1 teaspoon of vanilla extract
– 1/2 teaspoon of cinnamon
– A pinch of salt
Preparation:
1. Combine the cooked brown rice, almond or coconut milk, water, and salt in a large pot.
2. Bring the mixture to a boil over medium heat.
3. Once it starts boiling, reduce the heat to low and simmer uncovered, stirring occasionally, for about 45 minutes.
4. Add the raisins, cinnamon, and honey or maple syrup and continue cooking for another 15 minutes, stirring frequently.
5. Remove from heat and stir in the vanilla extract, and nuts.
6. You can serve it warm or cold, as per your preference.
Nutrition (approximate per serving):
– Calories: 260
– Protein: 5.3g
– Carbohydrates: 46g
– Dietary Fiber: 3.8g
– Sugars: 20g
– Fat: 7.3g
– Cholesterol: 0mg
– Sodium: 104mg
– Potassium: 186mg
(Note: Nutrition facts may vary based on the type of milk and sweetener used.)
Cost:
The ingredient cost may vary based on location and market price. However, approximate costs are:
– Brown rice – $0.50
– Almond or coconut milk – $1.50 – $2.00
– Raisins – $1.00
– Almonds or Walnuts – $0.50
– Honey or Maple syrup – $0.50
– Vanilla extract – $0.10
– Cinnamon – $0.10
Estimated total cost per batch (4 servings): $4.20 – $4.70
Cost per serving: $1.05 – $1.18
(Note: These are average costs and may vary based on brand, location, and ingredient substitutions.)
Polenta With Dried Fruit Compote
Ingredients:
For the Polenta:
1. 2 cups milk
2. 2 cups water
3. 1 cup polenta
4. 1/4 cup sugar
5. 1/4 teaspoon salt
6. 1 tablespoon unsalted butter
For the Dried Fruit Compote:
1. 1 cup dried figs, quartered
2. 1 cup dried apricots, halved
3. 1/2 cup dried cranberries
4. 2 cups water
5. 1/4 cup honey
6. 1 cinnamon stick
7. 2 strips of orange zest
Preparation:
1. For the polenta, combine milk and water in a saucepan over medium heat. Bring to a simmer.
2. Whisk in polenta, sugar, and salt. Reduce heat to low and cook, stirring frequently, until polenta is creamy and tender (this can take up to 30 minutes). Remove from heat and stir in the butter until well combined.
3. For the compote, combine all the remaining ingredients in a separate saucepan. Bring to a simmer over medium heat.
4. Reduce heat to low and simmer, uncovered, until fruits are plump and syrup has thickened (around 20-30 minutes). Remove from heat and cool slightly.
5. Serve warm polenta with a spoonful of compote on top. Enjoy!
Nutrition Information:
This recipe makes 4 servings. Each serving of polenta with dried fruit compote has approximately 360 calories, 8g fat, 70g carbohydrates, 8g fiber, 29g sugar, and 8g protein.
Cost:
The total cost of this recipe will depend on local prices and adjustments made to suit your taste. However, based on average prices, the ingredients for this recipe will cost about $10-$15. This breaks down to approximately $2.50-$3.75 per serving.
Cauliflower Breakfast Scramble
Ingredients:
1. 1 medium-sized cauliflower
2. 4 large eggs
3. 1 bell pepper (any color)
4. 1 medium onion
5. 2 cloves of garlic
6. 2 tablespoons of olive oil
7. Salt and pepper to taste
8. 1/2 cup of grated cheddar cheese (optional)
9. Freshly chopped parsley or cilantro for garnish (optional)
Preparation:
1. Rinse the cauliflower, then cut it into florets. Grate the florets or blend them in a food processor until they have a rice-like consistency.
2. Dice the onion and bell pepper, and mince the garlic.
3. Heat 1 tablespoon of olive oil in a large skillet over a medium heat. Add the onion, bell pepper, and garlic. Sauté them until they are softened.
4. Add the cauliflower rice to the skillet and cook it until it is tender, usually around 5-7 minutes. Season with salt and pepper.
5. In a separate pan, heat the remaining tablespoon of olive oil. Crack the eggs into the pan and scramble them until they are firm.
6. Combine the scrambled eggs with the cauliflower mixture. Add cheese if desired and cook until it is melted.
7. Serve hot, garnished with freshly chopped parsley or cilantro.
Nutrition:
This cauliflower breakfast scramble is a low-carb, high-protein meal that is also rich in vitamins and minerals. Per serving, it contains around 210 calories, 15 grams of protein, 10 grams of fat, and 15 grams of carbohydrates.
Cost:
The cost of this meal largely depends on where you live and where you buy your ingredients. On average, the total cost to prepare this meal for 4 servings should be around $6-$10. This makes it a relatively affordable and healthy breakfast option.
Curried Rice Salad
Ingredients:
1. 2 cups of cooked brown rice
2. 2 tablespoons of curry powder
3. 1/4 cup of raisins
4. 1/4 cup of roasted cashews
5. 1/4 cup of fresh green peas
6. 1 medium carrot, grated
7. 1 medium onion, finely chopped
8. 2 tablespoons of olive oil
9. Salt to taste
10. 1 tablespoon of fresh lemon juice
11. Fresh cilantro or parsley for garnish
Preparation:
1. Cook the rice as per instructions and let it cool.
2. Heat the olive oil in a pan over medium heat.
3. Add onion and sauté until it becomes translucent.
4. Stir in curry powder and continue to cook for a few more minutes.
5. Add the cooked rice to the pan and stir well so that the rice is well coated with the curry mixture.
6. Stir in the grated carrot, green peas, raisins, and roasted cashews.
7. Season with salt and lemon juice.
8. Cook on a low heat for 2-3 minutes.
9. Garnish with fresh cilantro or parsley before serving.
Nutrition:
1 serving of Curried Rice Salad is approximately 290 calories, with 7g of protein, 45g of carbohydrates, 10g of fat, 5g of fiber and 200mg of sodium.
Cost:
Most of the ingredients are pantry staples and overall the cost of the dish is around $10-$12, making it a cost-effective and healthy option.
Note: The nutrition and cost may vary depending on the quantity of each ingredient used. Always check the product labels for precise nutritional information.
Israeli Quinoa Salad
Ingredients:
– 1 cup of quinoa
– 2 cups of water
– 1/2 cup of chopped fresh parsley
– 1/2 cup of chopped fresh mint
– 1/4 cup of fresh lemon juice
– 1/4 cup of olive oil
– 1/4 cup of chopped cucumber
– 1/4 cup of chopped tomatoes
– Salt and pepper to taste
– Optional: Feta cheese, olives, or grated carrot.
Preparation:
1. Rinse the quinoa in cold water. In a medium saucepan, bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature, about 15 minutes.
2. In a large bowl, combine the parsley, mint, cucumber, and tomato. Stir in the cooled quinoa.
3. In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Drizzle over the quinoa mixture, and toss to coat.
4. If desired, sprinkle with feta cheese, olives, or add grated carrot.
5. Let it chill for 1-2 hours before serving to let the flavors meld together.
Nutrition:
The nutritional content of this salad can vary depending on the exact quantities and ingredients used. However, here’s a rough breakdown per serving, based on 4 servings:
– Calories: 260
– Protein: 6g
– Fat: 14g (of which 2g is saturated)
– Carbohydrates: 30g (of which 3g is fibers)
– Sodium: 10mg
Costs:
The price for this recipe will largely depend on where you purchase the ingredients. As an estimate, this recipe costs roughly $7-$10 total, or $1.75-$2.50 per serving. This can be reduced by shopping for ingredients in bulk or on sale.
Quinoa Tabbouleh
Ingredients:
– 1/2 cup quinoa, uncooked
– 1 cup chopped fresh parsley
– 1 diced cucumber
– 4 diced plum tomatoes
– 1/4 cup fresh lemon juice
– 1 minced garlic clove
– 1/4 cup chopped fresh mint
– 2 tablespoons olive oil
– Salt and black pepper to taste
Preparation:
1. Cook the quinoa according to the package instructions and let it cool.
2. In a large bowl, combine the quinoa, parsley, cucumber, and tomatoes.
3. In a smaller bowl, whisk together the lemon juice, garlic, mint, olive oil, salt, and pepper.
4. Pour the dressing over the quinoa mixture and stir until everything is well combined.
5. Allow the salad to chill in the refrigerator for at least two hours before serving.
Nutrition (per serving):
Calories: 210; Fat: 9.2g; Saturated Fat: 1.3g; Cholesterol: 0mg; Sodium: 16.5mg; Carbohydrates: 29.2g; Fiber: 4.4g; Sugar: 3.6g; Protein: 5.3g
Cost:
This recipe is relatively inexpensive to make. The total cost will depend on local prices and whether or not you already have some of the ingredients. On average, a quinoa salad may cost you about $10 to make and serves 4. The most expensive ingredient is usually the quinoa, but you can save by buying it in bulk. Everything else is relatively cheap, especially if you grow your own herbs.
Quinoa, Corn and Black Bean Salad
Ingredients:
– 1 cup of raw quinoa
– 2 cups of water
– 1 can (around 15 oz) of black beans, drained and rinsed
– 1 cup of frozen corn kernels, thawed
– 1 red bell pepper, chopped
– 1/2 cup of fresh cilantro, chopped
– 1/2 cup of red onion, chopped
– 1/2 cup of feta cheese (optional)
– 1/2 cup of olive oil
– Juice of 2 limes
– Salt and pepper to taste
Preparation:
1. Rinse the quinoa under cold water until the water runs clear.
2. In a saucepan, bring the quinoa and water to a boil. Reduce to a simmer, cover, and let cook for 15 minutes, or until the quinoa is tender and the water has been absorbed.
3. Let the quinoa cool to room temperature.
4. In a large bowl, combine the cooled quinoa, black beans, corn, bell pepper, cilantro, onion, and feta cheese.
5. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper. Pour dressing over the salad and toss to combine.
Nutrition:
This salad is a great source of protein, fiber, and iron from the quinoa and black beans. Corn provides valuable vitamins like A, B, E and many minerals. The red bell pepper and onion provide vitamin C and other antioxidants. Olive oil and feta cheese supply healthy fats.
Cost:
Most of these ingredients are inexpensive and easily available. A cup of raw quinoa costs around $1-2, a can of black beans costs less than a dollar, and a bag of frozen corn is also around $1. The bell pepper, onion, and cilantro together cost around $3. The feta cheese and olive oil could be a bit pricier, costing around $5 together. Overall, the total cost for this delicious and nutritious salad would be around $10-12, which is quite affordable considering it serves 4-6 people.
Kasha, Cucumber and Tomato Salad
Ingredients:
– 1 cup of kasha (also known as toasted buckwheat)
– 2 cups of water or vegetable broth
– 1 large cucumber
– 1 large tomato
– 1 bunch of fresh parsley
– 1/4 cup of olive oil
– 2 tablespoons of fresh lemon juice
– Salt and freshly ground black pepper to taste
Preparation:
1. Cook the kasha: bring water or vegetable broth to a boil in a small saucepan. Stir in the kasha, cover, and simmer until kasha is tender and the liquid is absorbed, about 10-15 minutes. Let it cool to room temperature.
2. While the kasha is cooling, peel and finely dice the cucumber, finely dice the tomato, and chop the fresh parsley.
3. Assemble the salad: in a large bowl, combine cooked kasha, diced cucumber, diced tomato, and chopped parsley.
4. Dress the salad: in a small bowl, whisk together the olive oil, fresh lemon juice, salt, and freshly ground black pepper. Pour dressing over the salad and toss to combine.
5. Serve the salad chilled or at room temperature.
Nutrition Info:
A serving of Kasha, Cucumber, and Tomato Salad is approximately 250 calories with 12g of fat, 30g of carbs, and 6g of protein. It also provides dietary fiber, vitamin C, vitamin A, and minerals like potassium and iron.
Cost:
The cost of the ingredients needed for this recipe largely depends on where you live and where you buy your groceries. On average, you might spend the following for the whole recipe:
Kasha: $3
Cucumber: $0.50
Tomato: $0.50
Fresh parsley: $1
Olive Oil: $0.25
Lemon: $0.20
Total: $5.45
This total can vary, as stated earlier, based on location and store. This would make each serving fairly cheap, especially considering the nutritional benefits.
Ingredients:
– 1 cup quinoa
– 2 cups almond milk or any non-dairy milk
– 1 cup Greek yogurt (or any yogurt of your choice)
– 1 cup fresh mixed berries (strawberries, blueberries, raspberries)
– 2 tablespoons honey or another sweetener, like agave or maple syrup
– 1 sliced banana
– 1/4 cup chopped nuts (e.g., almonds, walnuts)
– Optional: chia seeds, flax seeds, or coconut flakes for topping
Preparation:
1. Rinse the quinoa under cold water to remove its bitter coating.
2. In a medium saucepan, combine the rinsed quinoa and almond milk. Bring it to a boil over medium-high heat.
3. Once boiling, reduce the heat to low and let it simmer, stirring occasionally until the quinoa is cooked and the majority of the milk is absorbed. This should take approximately 15 minutes.
4. Remove the saucepan from the heat and let the quinoa cool for a few minutes.
5. In the meantime, wash the mixed berries and slice the banana.
6. In serving bowls, distribute the cooked quinoa. Add a generous dollop of yogurt to each bowl.
7. Add the sliced banana and mixed berries on top of the quinoa and yogurt.
8. Drizzle honey over each bowl and sprinkle with chopped nuts.
9. Add optional toppings like chia seeds, flax seeds, or coconut flakes if desired.
10. Serve immediately or refrigerate and consume within 2 days.
Nutrition:
This dish is high in protein from the quinoa and Greek yogurt and is packed with vitamins from the fresh fruit. It offers a good balance of macronutrients, with carbs from the quinoa and fruit, protein from the yogurt and quinoa, and healthy fats from the nuts. Exact nutritional values may vary based on the specific ingredients and quantities used.
Cost:
The total estimated cost for this recipe is around $10-$15, assuming pantry staples like honey and nuts are already on hand. However, the overall cost may vary based on the specific prices at your local grocery store and the brands of items you select. Moreover, this recipe serves 2-4, so each serving ranges from $2.50-$7.50.
Wheat Berry Salad
Ingredients:
– 1 cup wheat berries
– 2 cups water
– 1 cucumber, diced
– 1 red bell pepper, diced
– 1/2 red onion, finely chopped
– 1/2 cup cherry tomatoes, halved
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh mint, chopped
– Juice of 1 lemon
– 2 tablespoons extra virgin olive oil
– Salt and pepper to taste
Preparation:
1. In a medium saucepan, combine the wheat berries and water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for about 45 minutes or until the wheat berries are tender but still chewy. Drain any excess water and let them cool.
2. In a large bowl, combine the cooked wheat berries, cucumber, red bell pepper, red onion, cherry tomatoes, parsley, and mint.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine.
4. Taste the salad and adjust the seasoning if needed. You can also add more lemon juice or olive oil according to your preference.
Chickpea Avocado Salad
Ingredients:
– 1 can of chickpeas, rinsed and drained
– 1 ripe avocado, peeled, pitted, and diced
– 1 small red onion, finely chopped
– 1 red bell pepper, diced
– 1 small cucumber, diced
– 1 cup of cherry tomatoes, halved
– 1/4 cup of fresh cilantro, chopped
– Juice of 1 lime
– Salt and pepper to taste
Preparation:
1. In a large bowl, combine the chickpeas, diced avocado, chopped red onion, red bell pepper, cucumber, cherry tomatoes, and cilantro.
2. Squeeze the juice of one lime over the salad and season with salt and pepper to taste.
3. Gently toss the ingredients together until well mixed.
4. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
5. Before serving, give the salad a final toss and adjust the seasoning if needed.
6. Serve chilled and enjoy!
Nutritional Content:
– This recipe makes about 4 servings.
– The nutritional content may vary depending on the specific ingredients used.
– As a rough estimate, each serving of this
White Bean Gazpacho
Ingredients:
– 2 cans of cannellini beans, drained and rinsed
– 1 large cucumber, peeled and cut into chunks
– 1 green bell pepper, deseeded and cut into chunks
– 3 cloves of garlic
– 3 cups of stale bread, crust removed and cubed
– 1/2 cup of extra-virgin olive oil
– 2 tablespoons of vinegar
– Salt and pepper to taste
– Diced tomatoes, cucumbers, and croutons for garnish
Preparation:
1. Start by placing the canned beans in a food processor or blender together with cucumber, bell pepper and garlic.
2. Blend until smooth. Add stale bread, olive oil and vinegar. Blend again till you get a creamy consistency. Season with salt and pepper.
3. Chill in the refrigerator for at least 2 hours or until very cold.
4. Before serving, stir it well and adjust the seasoning if necessary. Pour into bowls and garnish with diced tomatoes, cucumbers and croutons.
Nutritional Content:
This White Bean Gazpacho is high in fibre, and provides a good source of protein and resistant starch due to the use of cannellini beans. Extra virgin olive oil is a healthy fat, which is beneficial for heart health.
Cost:
The overall cost of this recipe is quite economical, as the main ingredients are canned beans and stale bread. The cost of fresh produce like cucumber and bell pepper is typically low. The most expensive item might be the extra virgin olive oil.
Navy Bean Soup with Lemon and Rosemary
Ingredients
– 1 pound dry navy beans
– 1 tablespoon olive oil
– 1 large onion, chopped
– 2 cloves garlic, minced
– 2 carrots, diced
– 1 stalk celery, diced
– 6 cups low-sodium vegetable broth
– 2 sprigs fresh rosemary
– 1 bay leaf
– Salt and pepper to taste
– Zest and juice of 1 lemon
– Optional garnish: fresh rosemary sprigs and lemon slices
Preparation
1. Rinse the navy beans and soak them overnight in water.
2. In a large soup pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery and sauté until the vegetables are softened, about 5 to 7 minutes.
3. Drain the soaked beans and add them to the pot. Add the vegetable broth, rosemary sprigs, bay leaf, salt, and pepper. Bring to a boil and reduce heat to low, simmer for 1.5 – 2 hours, or until the beans are tender.
4. Once the beans are cooked, remove the rosemary sprigs and bay leaf. Stir in the lemon zest and juice. Adjust the seasoning if necessary.
5. Serve the soup hot, garnished with a sprig of fresh rosemary and a slice of lemon if desired. Enjoy your Navy Bean Soup with Lemon and Rosemary!
Nutritional Content (Per Serving)
– Calories: 210
– Carbohydrates: 34g
– Sodium: 150mg
– Potassium: 700mg
– Protein: 12g
– Fats: 2g
Costs (For 6 servings)
– Dry navy beans: $2
– Olive oil: $0.10
– Onion: $0.50
– Garlic: $0.30
– Carrots: $0.50
– Celery: $0.50
– Vegetable broth: $2.50
– Rosemary: $1.50
– Lemon: $0.50
– Total Cost: $8.90. This makes the cost per serving approximately $1.48. Prices may vary based on location and market prices.
Sweet Potato Bisque
Ingredients:
– 7 cups sweet potatoes
– 2 cups chicken broth
– 1 cup orange juice
– 2 tablespoons light brown sugar
– 1 tablespoon unsalted butter
– 1 medium onion, finely chopped
– Salt and pepper to taste
– Half a cup of heavy cream
– 1 tablespoon olive oil
Preparation:
1. Preheat the oven to 400°F. Prick the sweet potatoes all over with a fork, place them on a baking sheet, and roast until soft (about 40 minutes).
2. Meanwhile, in a large pot, heat the olive oil and unsalted butter over medium heat. Add the onion and sauté until soft and translucent, about 5 minutes.
3. Remove the sweet potatoes from the oven and cut in half to allow to cool. Once cool, scoop the flesh out of the skins.
4. Add the sweet potato, chicken broth, orange juice, and brown sugar to the pot. Season with salt and pepper.
5. Bring the soup to a boil. Once boiling, reduce to a simmer and let simmer for 10 minutes.
6. Using a blender, blend the soup until smooth. Return the soup to the pot.
7. Stir in the heavy cream and keep it on the heat to warm up before serving.
Nutritional Content:
– Calories: 286
– Carbohydrates: 48g
– Sodium: 680mg
– Potassium: 975mg
– Protein: 6.5g
– Fats: 7.5g
Costs:
– Sweet potatoes: $1.00
– Chicken broth: $2.00
– Orange juice: $1.00
– Light brown sugar: $0.25
– Unsalted butter: $0.50
– Onion: $0.70
– Salt and pepper: $0.10
– Heavy cream: $1.50
– Olive oil: $0.20
Total: approximately $7.25 per recipe
These prices are approximate and can depend on seasonal availability and location.
Chestnut soup
Ingredients:
– 500 grams of fresh chestnuts
– 1 large onion
– 2 cloves of garlic
– 2 liters of water
– 2 vegetable bouillon cubes
– 100 ml of cream
– Salt and pepper to taste
– Fresh parsley for garnish
Preparation:
1. Firstly, preheat your oven to 200 degrees Celsius.
2. In the meantime, use a small, sharp knife to cut an X on the flat side of each chestnut. This is to prevent them from exploding when they roast.
3. Roast the chestnuts in the oven for about 20-30 minutes or until the skins open and the insides are tender.
4. After the chestnuts are cool enough to handle, peel off the hard shell and the inner brown skin.
5. Meanwhile, finely chop up the onion and garlic and in a large pot, saute them until they are translucent.
6. Add the chestnuts, water, and vegetable bouillon cubes to the pot. Let it simmer on medium heat for an hour.
7. After an hour, use a hand blender to blend the soup until it’s smooth.
8. Stir in the cream, and add salt and pepper to taste.
9. Ladle the soup into bowls, garnish with fresh parsley, and serve.
Nutritional Content:
The soup is high in vitamin C, fiber, and essential minerals. A single serving of chestnut soup contains approximately 200 calories, 6 grams of protein, 2 grams of fat, and 40 grams of carbohydrates.
Cost:
The average cost for making chestnut soup for 4 to 6 servings would be around $10 – $15 depending on the price of fresh chestnuts in your area.
Mushroom Barley Soup
Ingredients:
1. 2 tablespoons butter
2. 1 onion, chopped
3. 2 cloves of garlic, finely chopped
4. 1 cup of uncooked barley
5. 3 cups of sliced fresh mushrooms
6. 6 cups of vegetable broth
7. Salt and pepper to taste
8. 2 tablespoons chopped fresh parsley
9. 2 tablespoons of olive oil
10. 1 carrot, diced
11. 2 celery ribs, diced
Preparation:
1. Melt butter in a large Dutch oven over medium heat. Add the onion, carrot, celery, and garlic and cook until tender, about 5 minutes.
2. Add the mushrooms and cook until they release their liquid, about 5 more minutes.
3. Stir in the barley, then add the broth.
4. Bring to a boil over high heat. Reduce heat to low, cover, and simmer until the barley is tender, about 50 minutes.
5. Season the soup with salt and pepper. Stir in the parsley just before serving.
Nutritional content:
This mushroom barley soup is low in fat and high in fiber and protein. One serving provides approximately:
– 150 calories
– 3 grams of fat
– 7 grams of protein
– 25 grams of carbohydrates
– 6 grams of dietary fiber
Cost:
The cost to prepare this soup largely depends on local prices and the specific brands used. But in general, the ingredients required for mushroom barley soup are relatively inexpensive. Estimates suggest that a serving of this soup costs about $0.5- $1.00, making it a budget-friendly option for families.
Chipotle Black Bean Soup
Ingredients:
– 2 cans of black beans
– 1 large onion, chopped
– 2 red bell peppers, chopped
– 3 cloves of garlic, minced
– 2 chipotle peppers in adobo sauce, chopped
– 1 can of diced tomatoes
– 3 cups vegetable broth
– 2 teaspoons ground cumin
– Salt and pepper to taste
– 1 bunch of fresh cilantro, chopped
– 1 lime, juiced
– 1 avocado, sliced
– Sour cream for topping
Preparation:
1. In a large pot, sauté the onions, bell peppers, and garlic until softened, about 5 minutes.
2. Stir in the chipotle peppers, tomatoes, and black beans. Add ground cumin and season with salt and pepper. Cook for another 5 minutes.
3. Pour in the vegetable broth and bring the soup to a boil. Once boiling, reduce the heat and let it simmer for 15 minutes.
4. Using a blender or immersion blender, carefully blend about half of the soup until smooth.
5. Return the soup to the pot and stir in fresh cilantro and lime juice.
6. Serve the soup hot with slices of avocado, a dollop of sour cream, and a handful of cilantro on top.
Nutritional Content:
This Chipotle black bean soup is not only appetizing but it’s also healthy. It’s packed with protein, fiber, and vitamins. Each serving of this soup contains approximately 240 calories, 5 grams of fat, 14 grams of protein, and 38 grams carb.
Cost:
The cost of preparing this dish may vary depending on your location and where you purchase your ingredients. On average, it may cost around $10 to $15 for the entire recipe.
Spanish Chickpea Stew
Ingredients:
– 2 tablespoons olive oil
– 1 large onion, diced
– 2 cloves of garlic, minced
– 1 red bell pepper, diced
– 1 green bell pepper, diced
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– 2 cans (15 oz each) chickpeas, drained and rinsed
– 1 can (15 oz) diced tomatoes
– 3 cups vegetable broth
– 1 bay leaf
– Salt and pepper to taste
– Fresh parsley, for garnish
Preparation:
1. In a large pot, heat the olive oil over medium heat. Add the onion, garlic, red bell pepper, and green bell pepper. Cook until the vegetables are softened, about 5 minutes.
2. Stir in the cumin and smoked paprika. Cook for another 1-2 minutes until the spices are fragrant.
3. Add the chickpeas, diced tomatoes, vegetable broth, and bay leaf.
4. Bring the stew to a simmer and let it cook for about 20-30 minutes until the flavors have melded together.
5. Season the stew with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley.
Nutritional Content:
– Calories: 350 per serving
– Protein: 15g per serving
– Fat: 10g per serving
– Carbohydrates: 50g per serving
– Fiber: 13g per serving
– Sodium: 750mg per serving
Cost:
The overall cost of this recipe would vary depending on location and store, but on average it should cost around $10-$15 to make and serves about 6 people. This makes the cost per serving approximately $1.66 – $2.50.
White Bean and Mushroom Stew
Ingredients:
– 2 cups of white beans (cannellini or navy), soaked overnight
– 1 pound of assorted mushrooms (shiitake, cremini, etc), sliced
– 1 large onion, diced
– 2 cloves of garlic, minced
– 1 carrot, diced
– 2 stalks of celery, diced
– 4 cups of vegetable broth
– 2 teaspoons of thyme
– Salt and pepper to taste
– 2 tablespoons of olive oil
– Fresh parsley for garnish
Preparation:
1. Rinse the soaked beans and set aside.
2. Heat oil in a large pot or dutch oven over medium-high heat.
3. Add the onion, carrot, celery, and garlic. Sauté until the vegetables are soft.
4. Add the sliced mushrooms and cook until they are tender and have released their juices.
5. Add the beans, vegetable broth, thyme, salt, and pepper. Bring the mixture to a boil.
6. Reduce heat, cover, and simmer for about 2 hours or until the beans are tender.
7. Taste and adjust the seasoning as necessary.
8. Serve hot, garnished with fresh parsley.
Nutritional Content:
This dish is low in fat and high in protein and fiber. It also provides potassium, vitamin C, iron, and calcium. A serving size (approximately 1 cup) contains around 250 calories, 2g fat, 40g carbohydrates, 15g fiber, and 15g protein.
Cost:
This is a relatively inexpensive meal. The total cost should be around $10-$15, depending on local prices for produce. This recipe yields about 6 servings, so the cost per serving is approximately $1.67 – $2.50.