This is the new icon I created to insert into recipes that comply with the guidelines for the DASH diet. The 2010 Dietary Guidelines for Americans states that the DASH diet “embodies” their recommendations. When you see this icon, you’ll know that the recipe is compliant with DASH diet standards. Please note: this is just a [...]
This recipe gained popularity almost 100 years ago, during WW I when wheat and sugar were both rationed. This recipe had the dual advantages of using corn, which was in great abundance since it’s grown widely in America, and also leftover rice, which made good use of leftovers so nothing would go to waste. If you ever [...]
This recipe’s a real keeper. I’m not one to soft pedal the merits of lentils so I know you won’t mind yet another recipe that uses them in a new way. In this recipe the lentils and rice are cooked together ahead of time and then allowed to cool. Afterward they are combined with the remaining ingredients to [...]
These delicious muffins are sugar-free, wheat-free, cholesterol-free, low-fat and made from 100% whole grain rolled oats. They are made from WIC-friendly apple juice and rolled oats which are available in WIC packages from some states. All of the ingredients can be found at dollar stores. While these muffins aren’t as sweet as cake, they are sweet enough to be a [...]
This is the bread I make for myself and my husband. My sons don’t eat it because they’re both gluten-free. I use spelt instead of wheat because I’m sensitive to wheat. It gives me all sorts of uncomfortable symptoms, but spelt doesn’t seem to bother me. Spelt does contain gluten, so it’s not appropriate for those [...]
I’ve already shared 3 other recipes for Lentils and Rice, and here’s one more. Lentils are a great resource for folks like me who are trying to eat better on a tight budget. They are affordable, healthy and quick cooking. They’re low in fat, low in sodium, and have a low glycemic index. They’re high [...]
The combination of lentils and rice is very popular at my house. The texture is pleasing, even to meat eaters, and it’s easy to switch up the seasonings so it tastes different every time. This is a great quality for fighting off food fatigue, which is all too familiar to those of us sometimes get sick of our [...]
I’ve written before about how delicious the combination of lentils and rice can be, even to dyed in the wool carnivores like my husband and youngest son. These two guys are always a hard sell when it comes to vegan dishes, but even they appreciate the combination of lentils and rice. Especially in this tasty combination. This recipe is extremely [...]
Years ago I read on page 453 of the Complete Tightwad Gazette by Amy Dacyczyn, about a casserole dish made of lentils and rice that was baked in the oven. Later I saw a similar dish on page 238 of Better Homes & Gardens “The Dieter’s Cookbook” edited by Gerald M. Knox. It’s a great recipe and [...]
The National Heart, Lung & Blood Institute created and studied the DASH (Dietary Approaches to Stop Hypertension) Diet in the early 1990′s. The study started in August 1993 and ended in July 1997. Results were good. They tweaked the diet a bit, reducing the sodium to 1500mg a day instead of the original 2300mg. This second study [...]
This menu and recipe are part of our ongoing feature, Dollar Store Dinners, Deals & Meals. ~Menu~ Spicy Beans & Rice Optional: Shredded Vegan or Dairy Cheese or Avocado Chunks Warm Corn Tortillas Fresh Green Salad or Canned Spinach Fresh or Canned Sliced Pears - – – – – This is a great recipe for using up [...]
Aside from preparation time, access to healthy foods is one of the complaints I hear most often. I can understand this because when I was newly married I could only get to the supermarket once a week. Sometimes I had to go 2-weeks between trips. In the meantime I was within walking (hiking) distance of a Family Dollar store, [...]
I’ve heard lots of excuses for not being able to eat healthy meals over the years. Some of them I’ll admit to making myself. When cash is limited other resources are often limited too. Transportation is a big one. Experts say we should shop around to get the best deals, but for some of us, there [...]
You may already be familiar with this recipe. It has a lot going for it. It’s gluten-free, casein-free, cheap, kid-friendly, WIC-friendly, fast, easy and tastes good. It’s also comfort food of the highest order without being overly sweetened. Ingredients 1 tablespoon peanut butter or other nut butter 1/4 of a banana OR 1 tablespoon raisins [...]
This fudge is delicious and addicting and should never be part of any healthy eating plan. Except for very special occasions such as holidays or birthdays or when you need to make a very special gift for several people and only have a small amount of cash to cover them all. This recipe is one [...]
If you aren’t familiar with canned salmon then might want a few Tips for Using Canned Salmon, first. Ingredients 14-ounce can salmon 1-1/2 teaspoons low-sodium soy sauce 1/2 teaspoon ground ginger 1/4 teaspoon garlic powder 2 teaspoons toasted sesame oil Lettuce or Cabbage or Faux Lettuce (as pictured) Directions Open and drain the salmon. Remove [...]
I like lettuce. I especially like it when it’s cheap and seasonal. Heads and bunches of lettuce are a lot cheaper per pound than boxes or bags of lettuce. Heads and bunches of lettuce last a lot longer in the fridge too. A bag of salad might last a week if you’re lucky. More often [...]
I’m very fond of canned salmon. It has lots of nutritional stuff going for it like calcium, protein, omega-3′s, Vitamin D, Vitamin B12 and Niacin. It’s cheap too. I buy the Great Value brand from Wal-Mart where I can get a 14.75-ounce can of wild-caught pink salmon for less than $3. Once you remove the skin [...]
When you live on a budget you get used to doing the best you can with what you’ve got. Ideally I would always have access to fresh greens like Kale, Collards & Mustard Greens. In reality I often have to make due (as in due diligence) with less than ideal circumstances. This means that canned greens [...]