Do you want your family to eat healthy, but feel the better for you foods are more expensive?
Here a few tips for eating healthy on a budget!
Check supermarket ads for specials and inspiration to base your meals on.
Write a weekly menu plan with an accompanying grocery list. Then purchase only what you really need.
Shop the perimeter of the store. It contains fewer packaged foods and more fruits and vegetables, which cost less and are more nutritious.
Be cautious using manufactures' coupons, since they often feature processed items with higher prices to support promotional efforts...
One large egg has only 72 calories and 5 grams of fat.
Eggs provide the perfect balance of taste and nutrition in a meal. Eat one and you have 12% of your daily dose of protein. Protein plays an important role in weight loss. Eggs are also an excellent source of choline, which 1 in 10 Americans don't get enough off. Research shows this essential nutrient may play a role in breast cancer prevention and heart health...But what is a "GOOD EGG"....I will help you pick out a "GOOD EGG"....
You're hoping to Boost your heart health----Look for this on the label "Omega3"----Hen's special flax seed diet produces eggs high in beneficial fatty acids!!!
You're hoping to eat a chemical free diet----Look for this on the label "USDA Organic"----Free of potentially dangerous antibiotics and most pesticides, because the hens eat only organic feed.
You're hoping to enjoy a better tasting egg----Look for this on the label "Free Range" and "Cage Free"----Unconfined hens are less stressed and may produce higher quality eggs.
Frolic acid is a B vitamin found in dark green leafy vegetables like spinach. Frolic acid is important for healthy blood cells and healthy pregnancies
Spinach Frittata with Creole Sauce:
Prep Time:35 min
Start to Finish:35 min
1 large tomato, coarsely chopped (1 cup)
1 small onion, chopped (1/4 cup)
2 tablespoons sliced celery
1/4 teaspoon paprika
1/8 teaspoon pepper
1/8 teaspoon red pepper sauce
2 teaspoons canola or soybean oil
1 small onion, chopped (1/4 cup)
1 box (9 oz) frozen spinach, thawed, drained
1 1/2 cups fat-free egg product
1/2 teaspoon chopped fresh or 1/8 teaspoon dried thyme leaves
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons shredded reduced-fat mozzarella cheese
1. In 1-quart saucepan, heat all sauce ingredients to boiling, stirring occasionally; reduce heat. Simmer uncovered about 5 minutes, stirring occasionally, until thickened. Keep warm.
2. In 8-inch nonstick skillet, heat oil over medium heat. Add onion; cook 2 minutes, stirring occasionally. Add spinach; cook 2 to 4 minutes, stirring constantly, until spinach is thoroughly heated.
3. In small bowl, beat egg product, thyme, salt and pepper; pour over spinach. Cover; cook over medium-low heat 5 to 7 minutes or until eggs are set and light brown on bottom. Sprinkle with cheese. Cut into wedges. Serve with sauce.
1 Serving: Calories 120 (Calories from Fat 30); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 320mg; Total Carbohydrate 9g (Dietary Fiber 3g, Sugars 4g); Protein 13g % Daily Value*: Vitamin A 130%; Vitamin C 8%; Calcium 15%; Iron 15% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 1 1/2 Lean Meat Carbohydrate Choices: 1/2 MyPyramid Servings: 1 tsp Fats & Oils, 2 oz-equivalents Meat & Beans, 3/4 c Vegetables
Eggs supply chromium, a mineral we need in small amounts. Preliminary research suggests that people with diabetes may need a bit more chromium than others do.
Vegetable Poached Eggs:
Getting your "daily 5" of veggies couldn't be easier than in this hearty skillet egg dish loaded with the good stuff
Prep Time:20 min
Start to Finish:20 min
2 cups chopped broccoli
2 cups chopped spinach (about 3 oz)
1 large onion, chopped (1 cup)
1 cup sliced mushrooms (about 3 oz)
1 medium carrot, cut into julienne (matchstick) strips (about 1/2 cup)
1 small zucchini, cut into julienne (matchstick) strips (about 1/2 cup)
3/4 cup fat-free tomato pasta sauce (any variety)
1/4 teaspoon pepper
1/4 cup shredded fat-free mozzarella cheese (1 oz)
1. Spray 12-inch skillet with cooking spray; heat skillet over medium heat. Add broccoli, spinach, onion, mushrooms, carrot and zucchini; cook 8 to 10 minutes, stirring occasionally, until vegetables are crisp-tender.
2. Stir in pasta sauce and pepper. Cook, stirring constantly, until thoroughly heated.
3. Make four 3-inch holes in vegetable mixture, using large spoon. Crack 1 egg into each hole. Cover; cook about 5 minutes or until egg whites and yolks are firm, not runny. Sprinkle with cheese. Serve immediately.
1 Serving: Calories 160 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 215mg; Sodium 350mg; Total Carbohydrate 15g (Dietary Fiber 4g, Sugars 8g); Protein 12g % Daily Value*: Vitamin A 100%; Vitamin C 35%; Calcium 15%; Iron 10% Exchanges: 1/2 Other Carbohydrate; 2 Vegetable; 1 Medium-Fat Meat Carbohydrate Choices: 1 MyPyramid Servings: 1 oz-equivalents Meat & Beans, 1 1/4 c Vegetables
Do you have some old wool sweaters you no longer wear?...Well here is an idea for recycling them.Make a tote to carry your needfuls or bible in, or use as a purse:
• 100% wool sweater (Shetland, cashmere, merino & alpaca work well)
• needle & strong thread
• sewing machine (optional)
1. Begin by washing your sweater in the washing machine, using the hottest water possible. Washing will cause the wool fibers to compress, making the sweater denser and smaller. This process is called felting. It may take several washings to felt the sweater.
2. Once the sweater has been felted (usually 3 washings), lay the sweater flat to dry.
3. Turn the sweater inside out. Mark lines for cutting with chalk. You are cutting off the sleeves and neckline of the sweater to create tote handles.
4. Refold sweater so the side seams of the sweater and the strap openings face front.
5. Using a ¼" seam, hand stitch or machine stitch the bottom closed.
6. Turn tote right side out.
7. To create the handles, fold each handle in half lengthwise, matching up raw edges. Hand sew or machine stitch along raw edge.
8. Tote is finished. You may choose to embellish tote by using scraps of felted sweater to create flowers, pockets, etc. Buttons and ribbon add nice touches.