Eating Healthy Without Breaking the Bank

Frugally healthy, by Dallas McGlinn

Tuna Wheat Wrap

I often purchase fresh food with the intention of eating healthy, only to have the food spoil before I eat it all.  I end up telling myself that I may as well skip the healthy purchases since they will go bad anyway, so I end up with frozen pizzas and boxed food – which is more expensive, full of preservatives, more fattening, and less healthy.

As a way to solve this problem, I went to the store and purchased the items below, then came up with 8 unique recipes that use all of the ingredients.

Keep I mind that most of these recipes will create enough food to eat leftovers, so you may not have to use all combinations at once.

I am not a health food expert, nor am I a professional chef. But I tried this and it worked – maybe it will work for you.  Or maybe you can buy your own set of ingredients and come up with some new recipes.  If you do, let us know and maybe we will share them!

SHOPPING LIST FOR FRESH ITEMS:

Zucchini

1 bag carrots

Celery

Romaine Lettuce (or lettuce of your choice)

Onion

Cheese – any kind

Mushrooms

Green Peppers

OTHER ITEMS (WHICH YOU MAY ALREADY HAVE)

Eggs

Chicken breast

Salad Dressing – any kind

Pickles or pickle relish

Green Olives, pitted

Canned tuna

Smoked Sausage

Frozen vegetables (any combo, I use broccoli and cauliflower)

Wheat Tortillas

Rice (I use brown rice)

GRILLED CHICKEN SALADHealthy SaladGrill chicken breast (on George Foreman or pan sear using water and lemon juice)

Toss with:

Romaine lettuce

Sliced Onion

Shredded carrots

Chopped zucchini

Chopped green olives

Mushrooms

Cheese

Salad dressing

GRILLED CHICKEN AND ROASTED VEGETABLES

Lemony and Roast VegetablesGrill chicken as above, or bake coated with egg and bread crumbs for 40 minutes in 350 oven

Roasted Vegetables:

Frozen vegetable combination (broccoli and cauliflower)

Mushrooms

Onion

Sliced carrots

Zucchini

Green Peppers

Toss with olive oil and a little vinegar, season to taste, bake in 375 oven for 25 minutes.

WHOLE WHEAT TORTILLA AND CHEESE WRAPWhole Wheat Cheese and Veggies

                Cheese

Chopped Zucchini

Shredded Carrot

Onion

Green Olives

Romaine lettuce

Wrap it all up in the tortilla and enjoy!

TUNA SALAD WRAPTuna Wheat WrapCombine with one can of tuna (and adding all of these ingredients will stretch your can of tuna into several meals).

Shredded carrots

Chopped Zucchini

Chopped Onion

Chopped Celery

Pickles or relish

Green olives

Whole Wheat Tortilla

Combine with mayo or salad dressing and one egg if desired.  Place tuna in whole wheat tortilla, top with lettuce.

SMOKED SAUSAGE SAUTE

Smoked sausage

1 Package Frozen Vegetables

Zucchini

Carrots

Onions

Green Peppers

Slice smoked sausage and sauté in a pan with frozen vegetables, zucchini, carrots and onions until done.

WHITE BEANS AND RICE

Smoked Sausage

1 can of navy beans

Onion

Carrots

Rice

Green Peppers

Brown smoked sausage, onions and shredded carrots; combine with one can of navy beans – pour over rice.

WHITE BEAN WRAP

Leftover White Beans

Any leftover vegetables

Take leftover white beans and combine in a whole what tortilla with whatever vegetables are left over.

CHICKEN RICE STIR FRY

With the Chicken and Rice

Chicken Breast

Carrots

Zucchini

Green Peppers

Onion

Chicken Broth

Cook chicken breast and rice, put aside.  Sauté diced carrots, zucchini, onions and green peppers in a pan, add chicken broth, rice and sliced up chicken breast.

VEGETABLE OMELET                      

Eggs

Mushrooms

Green Peppers

Cheese

Place whipped eggs in pan on low heat, simmer slowly until cooked through; add sliced vegetables and grated cheese, fold over, and serve.

Another hint to make healthy food more appealing is to garnish your plate with parsley, a few radishes, or fresh pieces of fruit.  Studies say when we enjoy our food visually, it helps us feel more satisfied when we eat.  

Leave a Reply

Your email address will not be published. Required fields are marked *