Protein Sources

Here's some good sources of protein that are not the traditional meats:

Beans

Cheese

Nuts

Seads (sunflower, pumpkin, etc.)

Eggs

Yogurt

Milk

Tahini

Tofu

Oatmeal

Basic Stir Fry

Ingredients:

Chicken (or other meat), cut into bite size pieces

Bag of frozen, mixed vegetables

Oil

Seasonings

Rice

Brown Chicken in oil (I usually use Sesame), then add vegetables and seasonings, such as Soy Sauce (or other seasonings as desired).  Cook until vegetables are tender.  Serve over hot, cooked rice.  Round out meal with sliced fruit and milk.

A very simple and inexpensive breakfast

Toast a piece of bread (preferabely, whole wheat).  Spread peanut butter on top, drizzle a little honey and mix in with peanut butter.  Slice up a banana.  Seve with juice.  This is one of my favorite breakfasts!  Quick, simple and nutritious!  :-)

Tuna Melts

Canned Tuna

Enough mayo to lightly coat

Horseradish to taste

Sliced block cheese

Whole Wheat Bread slices

Mix tuna, mayo and horseradish.  Spread over bread slices.  Top with cheese slices.  Bake at 375 Degrees for approximately 20 minutes (times and degrees may vary depending on oven, altitude and taste!).  Round out meal with carrot sticks, celery sticks and a cup of juice.

Homemade Spaghetti

Ingredients:

1 medium onion, chopped

3-4 cloves garlic, minced

1 lb ground beef

1 large can crushed tomatoes in puree

Sliced Mushrooms

Spices, as desired

Whole Wheat Spaghetti Noodles

Brown onion, garlic and ground beef.  Add tomatoes, mushrooms and spices and simmer for 30 minutes.  Meanwhile, cooked noodles according to package directions!  Serve with mixed salad and milk for a complete meal!

Peanut Butter/Honey

Heres's an old, yet nutrition stand-by for lunches!

Peanut Butter Honey Sandwiches:
Whole Wheat Bread (check to make sure first ingredient is whole wheat flour)
Peanut Butter (I use natural peanut butter)
Honey

Spread Peanut butter on bread slices. Drizzle, then mix in honey on top. Cut sandwiches as desired. Serve with apple slices and oranges. Round out meal with a cup of milk.

Chicken Noodle Soup

With colds and runny noses, we've made this in our house a lot over the past few days!  It is very yummy and easy to make!  This is a recipe adapted from the Campbell's Collection cookbook.

Chicken Noodle Soup

Ingredients:

2 Cans (14.5 oz each) Chicken Broth

Generous dash of pepper

1 medium carrot, sliced (about 1/2 cup)

1 stalk celery, sliced (about 1/2 cup)

1/2 cup uncooked medium egg noodles

5 oz cooked chicken, cut into small pieces.

In a medium saucepan mix broth, pepper, carrot and celery.  Over medium-high heat, heat to a boil.  Stir in noodles.  reduce heat to medium.  Cook 10 minutes, stirring oftern.  Add chicken and heat through.  Serves 4.  Double as needed for larger families.

Basic Bean Burrito

If you have left over beans from Monday's post here's a yummy favorite in our house!

Ingredients:

Cooked beans (our favorite is Black Beans)

Warm tortillas

Shredded Cheese

Spread 1/4 of beans on a warm tortilla.  Mash beans with a fork and sprinkle with cheese.  Roll up and heat as needed.  Serve with sliced grapes and orange slices.  Round our meal with a cup of milk.

Basic Beans and Rice

Apologies for not getting this up yesterday---internet connection problems!  

Basic Beans and Rice

Ingredients:

1 lb beans

1 medium onion, chopped

2-3 cloves garlic, crushed

Brown Rice

Shredded cheese

The night before-sort, rinse and soak the beans in a slow cooker.  Next morning turning the slow cooker on for 7-9 hours on low.  At some point (either early or at least two hours before it is finished cooking) add the onion and garlic.  Also add any other spices you desire for extra flavor.  Serve over rice, top with shredded cheese.  Round out meal with cooked, chopped carrots and green peas.  Pour cups of milk for a complete meal!

Picante Chicken

Ingredients:

Chicken (any cut)

Jar of Salsa

Brown Rice

Shredded cheese (any kind)

Place chicken in caserole dish and pour salsa on top of chicken.  Bake for about an hour (more if using frozen chicken).  Meanwhile, cook brown rice.  Spoon brown rice on plate, then spoon chicken (cut up) on the rice, then place some shredded cheese on top.  Serve with green peas and corn.  Round out meal with a glass of milk.

(hint)--buying frozen peas and frozen corn are much cheaper.

Iron Absorbsency

Looking for ways to boost iron? A great way to encourage iron absorbency is to combine it with a vitamin C. For example, spaghetti is a great because the combination of iron in the ground beef and the vitamin C rich tomatoes enhances iron absorption in your body!

Egg Scramble Meal

Ingredients:
Eggs (beaten)
Shredded cheese (Cheddar, Co-Jack, Monterey Jack, etc.)
Splash of Olive oil
pinch of Salt
dash of Pepper

Splash oil in a skillet (non-stick is preferable). Add beaten eggs, salt and pepper and scramble over medium heat. Add cheese just before eggs are done. Spoon onto plates. Compliment with slice of whole wheat toast, apple slices and grapes. Serve with juice (one part juice, one part water).