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FC: Eating Healthy on a Budget tips and recipes | 2014 Edition!

3: Misconceptions of Malnutrition in the U.S. When most people think about malnutrition they think it is an issue in third world countries and that it is not getting enough food. This is a misconception. What people do not know is that a person can be obese and malnourished at the same time. Over-nutrition results from eating too much and not having a well-balanced diet. People then ask; how are people malnourished if there are eating more food than they should? What people do not realize is even with an abundance of unhealthy junk food, people are not receiving the proper nutrients which can then lead to a wide variety of health concerns. On the flip side, there are also people not receiving enough food. This is under-nutrition. It is when their diet does not provide them with adequate calories and proteins for maintenance and growth. There are many other health issues that come along with malnutrition. Over-nutrition leads to obesity which then can cause a variety of different health issues such as cardiovascular disease, hypertension or high blood pressure, cancer, and type-2 diabetes. Lack of nutrients can lead to scurvy which is a condition where a person does not have enough vitamin C. People can also become anemic which is a lack of iron. Deficiencies in vitamin A or zinc cause one million deaths each year. My goal is to show it is possible to make meals that are easy, inexpensive, and of course healthy. I want to show that you do not need to have a lot of money to be healthy.

5: Tips for Shopping on a Budget 1. Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which “stretch” expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy 2. Check the local newspaper, online, and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Look for specials or sales on meat and seafood—often the most expensive items on your list. 3. Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical. 4. It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough freezer space. 5. Convenience foods like frozen dinners, pre-cut vegetables, and instant rice, oatmeal, or grits will cost you more than if you were to make them from scratch. Take the time to prepare your own—and save!

6: Ingredients White rice, uncooked 1-1/2 cups 1% lowfat milk 2 cups Sugar 1/4 cup Ground cinnamon 1 teaspoon | Directions 1. Cook rice according to instructions on the package. 2. Combine warm cooked rice, milk, sugar, and cinnamon. Stir and serve. | Cooked Rice Cereal | Breakfast | PER SERVING: Calories 250 Total fat 2 grams Saturated fat 1 gram Cholesterol 5 milligrams Sodium 66 milligrams

7: Baked French Toast | Ingredients White bread 8 1/2-inch-thick slices Eggs 5 Whole milk 1-1/2 cups Sugar 1/4 cup Vanilla 1/2 teaspoon | Directions 1. Lightly grease a 13- by 9- by 2-inch baking pan. Cut each slice of bread into 2 even strips.Arrange bread strips in pan. 3. Pour egg mixture over bread strips; cover. Chill 4 to 24 hours. 4. Preheat oven to 425 F. Bake until eggs are set and toast is lightly browned, about 30 to 40 minutes. 5. Serve with Cinnamon Sugar Topping. | PER SERVING: Calories 460 Total fat 23 grams Saturated fat 7 grams Cholesterol 279 milligrams Sodium 581 milligrams

8: Lunch | Ingredients Elbow macaroni, uncooked 12 ounces Green pepper, chopped 1/2 cup Salad dressing, mayonnaise-type 1/4 cup Pepper 1/2 teaspoon Garlic powder 1/4 teaspoon | Direction 1. Cook macaroni according to package directions. Drain and cool. 2. Combine green pepper, salad dressing, and spices. 3. Add macaroni and toss lightly. Chill. | Macaroni Salad | PER SERVING: Calories 430 Total fat 13 grams Saturated fat 2 grams Cholesterol 0 Sodium 72 milligrams

9: Potato Salad | Ingredients Potatoes, washed, peeled 1 pound (4 medium) Onion, diced 1 cup Sweet pickle relish 1/4 cup Celery, chopped 1/2 cup Salad dressing, mayonnaise-type 1/2 cup | Directions 1. Wash potatoes; place in sauce pan. Cover with water and bring to boil. Simmer until soft, about 15 minutes. Drain and cool. 2. Dice onion and chop celery; combine with pickle relish. 3. Add salad dressing to pickle mixture. 4. Cube potatoes and blend with dressing. 5. Cover and chill several hours. | PER SERVING: Calories 350 Total fat 24 grams Saturated fat 3 grams Cholesterol 0 Sodium 290 milligrams

10: Directions 1. Preheat oven to 400 F. Lightly grease a cooking sheet. 2. Remove skin and bone; cut thighs into bite-sized pieces. 3. Place cornflakes in plastic bag and crush by using a rolling pin. 4. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended. 5. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly. 6. Place chicken pieces on cooking sheet so they are not touching. 7. Bake until golden brown, about 12 to 14 minutes. | Dinner | Ingredients Chicken thighs, boneless, skinless 1-1/2 pounds Ready-to-eat cereal, cornflakes, crumbs 1 cup Paprika 1 teaspoon Italian herb seasoning 1/2 teaspoon Garlic powder 1/4 teaspoon Onion powder 1/4 teaspoon | Baked Chicken Nuggets | PER SERVING: Calories 175 Total fat 8 grams Saturated fat 2 grams Cholesterol 67 milligrams Sodium 127 milligrams

11: Directions 1. Heat broth and water to a boil in sauce pan; add rice and return to boil. Reduce heat to low and simmer until tender, about 15 minutes. 2. Heat 1 tablespoon of oil in skillet. Add broccoli, carrots, onions, and garlic powder. Cook until crisp-tender, about 5 minutes. Remove from skillet. Add mushrooms. Cook for 1 minute and set aside. 3. Heat second tablespoon of oil in skillet. Add pork; cook until pork no longer remains pink. Drain liquid. 4. Add soy sauce and stir until mixed; add vegetables to pork mixture. Cook until heated, about 1 to 2 minutes. 5. Serve pork mixture over cooked rice. | Stir-fried Pork & Vegetables with Rice | Ingredients Chicken broth, reduced sodium 2 cups Hot water 2 cups Rice, uncooked 2 cups Vegetable oil 2 tablespoons Broccoli cuts, frozen 2 cups Carrots, cleaned, sliced thinly 1 cup Onions, minced 1/4 cup Garlic powder 1 teaspoon Canned mushrooms, drained 1/2 cup Ground pork 1 pound + 7 ounces Soy sauce 4 tablespoons | PER SERVING: Calories 860 Total fat 33 grams Saturated fat 10 grams Cholesterol 108 milligrams Sodium 799 milligrams

12: Chicken Noodle Soup | Ingredients Vegetable oil 1 teaspoon Onion, minced 1/2 cup Carrots, diced 1/2 cup Celery, sliced 1/2 cup Garlic powder 1/2 teaspoon Flour 1/8 cup Dried oregano flakes 1/4 teaspoon Chicken broth, reduced sodium 3 cups Potatoes, peeled, diced 2 cups Chicken, cooked, chopped 1/4 cup Whole milk 1/2 cup Noodles, yolk-free, enriched, uncooked 1 cup | Directions 1. Heat oil over medium heat in large sauce pan. Add minced onions, carrots, celery, and garlic powder. Cook until onions are tender, about 3 to 5 minutes. 2. Sprinkle flour and oregano over vegetables; cook about 1 minute. 3. Stir in chicken broth and potatoes. Cover and cook until tender, about 20 minutes. 4. Add chicken, milk, and noodles. Cover and simmer until noodles are tender, about 10 minutes. | PER SERVING: Calories 205 Total fat 4 grams Saturated fat 1 grams Cholesterol 8 milligrams Sodium 107 milligrams

13: Saucy Beef Pasta | Ingredients Water 1/2 cup Green beans, frozen 1/2 10-ounce package Onions, minced 1/2 cup Lean ground beef 1 pound + 6 ounces Noodles, yolk-free, enriched, uncooked 6-3/4 cups Cold water 2 cups Beef bouillon 2 cubes Flour 1/3 cup Pepper 1/4 teaspoon Dry parsley flakes 1 teaspoon Garlic powder 1/2 teaspoon Onion powder 1 teaspoon | Directions 1. Place 1/2 cup of water in saucepan. Cover and bring to boil. Add green beans, lower heat, and simmer until tender, about 5 minutes. Drain. 2. Place onions and ground beef in skillet. Cook over medium heat; stir occasionally. Cook until beef no longer remains pink, about 5 to 10 minutes. Drain fat off. 3. Cook noodles according to package instructions. Drain. 4. Combine cold water and flour; stir until smooth. Add flour mixture and beef bouillon cubes to ground beef. Cook, stirring frequently until mixture has thickened and bouillon cubes have dissolved, about 4 minutes. 5. Add cooked green beans, cooked noodles, pepper, parsley flakes, garlic powder, and onion powder to ground beef mixture; stir to combine. 6. Place beef mixture in 8- by 12-inch baking pan; cover and bake in 350 F oven until thoroughly heated, about 15 minutes. | PER SERVING: Calories 605 Total fat 22 grams Saturated fat 8 grams Cholesterol 120 milligrams Sodium 405 milligrams

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