Whole Wheat Chocolate Chip Cookies

Ingredients:

1 cup whole wheat flour

1 1/4 cups all purpose flour

1 tsp salt

1 tsp backing soda

1 cup brown sugar

1/2 cup white sugar

1 stick (1/2 cup) softened butter

1 tsp vanilla

2 eggs

1/2 cup chopped walnuts

1/2 cup semi-sweet chocolate chips

Preheat oven to 375 degrees. Combine flour, falt, and baking soda in a bowl and set aside.  Combine brown sugar, white sugar, butter and vanilla and beat until creamy.  Add eggs and beat.  Add dry ingredients and mix well.  Sitr in walnuts and chocolate chips.  Drop  mixture by very generous spoonfuls onto ungreased cookie sheets.  Bake 8-9 minutes (times may vary depending different ovens).  

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

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!  :-)

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.

Honey Milk Balls

A yummy and nutritious snack aid!

Ingredients:

1/2 cup honey

1/2 cup peanut butter*

1 cup dry milk solids

1 cup uncooked rolled oats

Mix all ingredients well, then kneed until blended.  Shape into small balls.  These taste best cold!

*even better to use natural peanut butter

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!

Healthy Yogurt Snack

Ingredients:

Plain Yogurt

Organic Granola

Blueberries

Mix desired amount of each together!  Yum!

Tips:  I buy generic, plain yogurt for less than $2.00 a tub.  I also buy the generic granola for less than $3.00 a box and will sometimes subsitute raspberries, or bananas for this snack.  Berries are usually better priced in the spring and summer months!

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).