To save money, grow your own garden, plant vegetables in a planter on your step or in your window. Substitute ingredients with what you can grow or purchase locally or free from friends/neighbors.
Eat: Whole Grains, Vegetables, Fruit, Legumes, Complex Carbs, healthy Herbs and Spices. Avoid: Simple Carbs, Sugar, Corn Syrup. Eat in moderation: starches and meat. Drink: Water. Eat or drink nothing to excess. Don’t live to eat, eat to live. Click on "Home" below to see the index.
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Contains at least one item from each of the food groups from MyPlate.
With mixer mix
1 cup Greek yogurt (plain or vanilla with no sugar)
1/2 avocado (of course without the peel or seed)
Add to and mix with spoon or fork
1/2 cup chopped red onion
1/4 cup raisins
1 head broccoli cut into small pieces
1 1/2 tbs apple cider vinegar
1/4 cup steel cut oats
4 slices bacon (cooked, drained, and crumbled)...no bacon's not that healthy, mostly here for the taste...sorry.
1/4 cup pumpkin seeds
Click on links for health and nutritional benefits.
about...
Total calories for this shake 1163
Fat 7.6 g
Cholesterol 15 mg
Sodium 312.7 mg
Carbohydrates 148 g
Fiber 31.3 g
Sugars 70.6 g
Protein 57.9 g
Drink all at once, share, save part and drink the rest later.
Add 1/2 cup mix to frying pan or griddle. If you need to add oil for cooking, use a no calorie no fat spray. The griddle you see in the video does not require oil.
Soak overnight or if possible for 24 hours, 1 cup brown rice. Pour rice into pan, add 2/12 to 3 cups water.
After soaking at least over night, bring rice to a boil for 15 minutes. Stir and check rice regularly to assure it does not burn. Add water if needed.
Sautee 2 cups finely chopped onions. Use a 0 calorie spray.
Pour into a baking pan:
2 cups of your favorite salsa
1 10.75 oz can tomato soup
2 16 oz cans refried beans
1 6 oz can chopped black olives
2 cups sautéed onions
cooked brown rice
mix well
If you like, you can add up to two cups shredded mozzarella, swiss, or gouda cheese.
Put into a preheated oven for 15 minutes at 350 degrees.
Start with 1 cup brown rice and 1 cup dry beans (your choice). You can rinse if you wish, I usually do not. Pour into a pan, add 5 cups water, put the lid on and let sit at least over night. I usually let it sit for 24 hours.
Rice and Beans, after soaking and cooking will increase to about three times original size.
Bring the rice and beans to a boil for 15 minutes.
Add 1 can broth, chicken, beef, or vegetable.
Add canned and/or finely chopped vegetables. I usually add what's in season, what's available, and/or whatever is cheapest at the time.
Add 1 tbsp. cumin seed
Add 1 tbsp. salt
Bring to a boil again. Turn stove off but allow to simmer for another 5 minutes. Stir periodically as you are adding the vegetables and as it is simmering.
I like it still a little crunchy. If you want everything a bit softer, allow everything to boil longer after adding the ingredients. Be sure to stir periodically to keep it from burning and don't allow all the water to boil out.
I LOVE this soup, but don't have it too often because of all the salt/sodium.
Click on the links below for health benefits of ingredients.
As in the video below, with:
3 cups (abt) brown rice (soaked and cooked, remember, I started with 1 cup dry rice)
3 cups (abt) white beans (soaked and cooked, remember, I started with 1 cup dry beans)
1 can chicken broth (14.5 oz)
1 can green beans (14.5 oz)
1 can sweet corn (15.25 oz)
2 cups chopped onion
2 cups chopped red cabbage
1 potato (russet)
2 cups chopped zucchini
2 chopped green tomatoes
1 chopped bell pepper
1 tbsp. cumin seed
1 tbsp. salt
This is a large meal that can be stored and reheated over a number of days or shared with others.
About:
Fat 16.2 g
Cholesterol 0
Sodium 10,136 mg
Carbohydrates 454.9 g
Fiber 100.8 g
Sugars 56.5 g
Protein 94.5 g
Pour into a bowl 1/2 dry cup of old fashioned rolled oats (can also use rolled barley)
Add 3/4 cup water.
Put in microwave on high for 1 to 1 1/2 minutes.
Pour into a pan, 1 cup brown rice and 2 1/2 to 2 3/4 cup water.
Put lid on pan and allow to sit over night.
The next day or evening, put the pan on the stove on high and bring to a boil. Allow rice to boil from 15 to 20 minutes. Stir frequently to assure the rice does not burn or clump.
Allow rice to simmer for another 5 minutes with the stove turned off.
While simmering:
Add 1 tablespoon butter (NOT MARGARINE)
Add 1 teaspoon turmeric (depending on taste, you may want just a little less)
Add 1 teaspoon salt.
Continue to stir as you are adding ingredients.
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