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!  :-)

Making a list. . .checking it off!

This might be a "duh" statement, but one way to save some extra coins at the grocery store is to go with a thorough list!  Unfortunately, this does take time before going to the store, but it pays off!  Then, stick to the list once you're in the store!  This is my current list routine:  The night before, I go through what I am planning on making for the next few days and check the refriderator, freezer, produce basket and pantry for what items I need for those recipes.  Then, I check what I have and don't have for snacks.  Then, I think through what we need as far as household items go (toilet paper, paper towells, shampoo, etc.).  I have recently started keeping paper and pen on the refridgerator for the family to write down items as the week goes on, but this has yet to really catch on yet (maybe someday. . .).  Then, I order the list by isle in the grocery store.  This helps me zip through a lot faster and I'm less tempted to wander and browse!  I also do my grocery shopping very early in the morning--this is easier with kids and with WIC purchases!  Happy shopping!

Healty Oatmeal Start

For about $2.00 or less, you can get a big container of generic quick or old-fashioned oats from your grocery store.  Fix a serving (or more) according to the directions on the box.  Then sprinkle with a 1 teaspoon brown sugar and half of a banana cut into small bits.  Round out with a cup of juice or milk.

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.

Black Bean Salad

Black Bean Salad:

Ingredients:
Cooked Black Beans
Shredded lettuce
Diced tomatoes
Shredded Co-Jack Cheese
Organic Corn chips (I get these at Walmart--Corn, sunflower oil and sea salt)

Spread chips on plate, top (in any preferred order) with the warmed beans, lettuce, tomatoes and cheese. This is surprisingly yummy! I had my doubts when I first tried it, but my entire family (including my picky toddler) devoured it! Serve with fruit slices and you got a complete meal!

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.

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).