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FRUGAL NUTRITION
Medical Disclaimer: All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patientrelationship.
HOW TO MAKE HOMEMADE FROZEN MEALS How to Prep for Homemade Frozen Meals. 1) Containers: I highly recommend glass, but I understand that some people find them cost prohibitive or too heavy. Over time, leak-proof rubber seals can become damaged by the freezer so sometimes reusable plastic makes more sense. Large wide-mouth jars can be a good option as well. 10 EASY WEEKNIGHT RECIPES And if you have any questions – hit me up in the comments. I hope you make some of these awesome recipes, and come up with your own list of easy weeknight meals to keep your dinner game going strong. Without further ado, I give you 10 Easy & Healthy Trader Joe’s Recipes! 1. Sausage & Spinach Cheddar Casserole. EASY GROUND PORK STIR FRY Heat a large pan or wok over high heat. Dump in the ground pork/beef and let cook, undisturbed for a few minutes until it is dark brown on the bottom. Flip and repeat on the other side. When both sides are dark, add 1 Tablespoon soy sauce and break up SINGLE-SERVE OVERNIGHT OATS Instructions. Mix all ingredients (except the berries) together in a jar. Refrigerate overnight, or for 10-12 hours. Serve as is, or with fresh berries, raw honey, chia jam, or a little maple syrup. folder. folder icon. Category: Breakfast, Make Ahead. Single Serve Overnight Oats Nutrition Facts. Serves 1. CRISPY FRIED PLANTAINS RECIPE Use a spoon, or a paring knife if necessary! Chop your plantains into 1/4-inch thick pieces. I like to cut diagonally (on a bias) to increase the surface area for frying. To Fry Plantains: Heat coconut or avocado oil in a large skillet until just shimmering but not smoking. Place plantains in DRINKING GREEN SMOOTHIES ON A BUDGET organic strawberries: $4.99. bananas (8 total, 19 cents each): $1.60. 1 lb organic spinach: $4.99. 12oz bag spinach $1.99. frozen mango: $2.69. organic frozen blueberries: $3.99. kiwi (3): $1. coconut milk (1/2 can): $1. Well, we didn’t get much cheaper this time around, BUT we definitely had more organic produce and we have a bit ofspinach
ITALIAN SAUSAGE SEASONING RECIPE Combine all ingredients in a jar or small dish and stir well. Store in an airtight container. (Refrigeration not necessary.) To use: Stir 1 Tablespoons seasoning into 1 pound ground meat. Mix well and use immediately, or let rest for 30 minutes (up to overnight (in thefridge).
SLOW COOKER BEEF CHILE VERDE Season the beef chuck all over with salt and pepper and place in the slow cooker. If using onions, slice into wedges and arrange around the beef in the slow cooker along with the minced garlic. Add the salsa verde or green enchilada sauce and the diced green chilis to the slow cooker, pouring them over the beef and onions to distribute evenly. LENTIL TURKEY BURGERS Instructions. Cook 1 cup lentils: pour in a pot and cover with water, then bring to a boil. Reduce to a low simmer and cook uncovered for 20 minutes, or until soft. Drain. Mash lentils in a large bowl using a fork or potato masher. Mince the vegetables andFRUGAL NUTRITION
Medical Disclaimer: All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patientrelationship.
HOW TO MAKE HOMEMADE FROZEN MEALS How to Prep for Homemade Frozen Meals. 1) Containers: I highly recommend glass, but I understand that some people find them cost prohibitive or too heavy. Over time, leak-proof rubber seals can become damaged by the freezer so sometimes reusable plastic makes more sense. Large wide-mouth jars can be a good option as well. 10 EASY WEEKNIGHT RECIPES And if you have any questions – hit me up in the comments. I hope you make some of these awesome recipes, and come up with your own list of easy weeknight meals to keep your dinner game going strong. Without further ado, I give you 10 Easy & Healthy Trader Joe’s Recipes! 1. Sausage & Spinach Cheddar Casserole. EASY GROUND PORK STIR FRY Heat a large pan or wok over high heat. Dump in the ground pork/beef and let cook, undisturbed for a few minutes until it is dark brown on the bottom. Flip and repeat on the other side. When both sides are dark, add 1 Tablespoon soy sauce and break up SINGLE-SERVE OVERNIGHT OATS Instructions. Mix all ingredients (except the berries) together in a jar. Refrigerate overnight, or for 10-12 hours. Serve as is, or with fresh berries, raw honey, chia jam, or a little maple syrup. folder. folder icon. Category: Breakfast, Make Ahead. Single Serve Overnight Oats Nutrition Facts. Serves 1. CRISPY FRIED PLANTAINS RECIPE Use a spoon, or a paring knife if necessary! Chop your plantains into 1/4-inch thick pieces. I like to cut diagonally (on a bias) to increase the surface area for frying. To Fry Plantains: Heat coconut or avocado oil in a large skillet until just shimmering but not smoking. Place plantains in DRINKING GREEN SMOOTHIES ON A BUDGET organic strawberries: $4.99. bananas (8 total, 19 cents each): $1.60. 1 lb organic spinach: $4.99. 12oz bag spinach $1.99. frozen mango: $2.69. organic frozen blueberries: $3.99. kiwi (3): $1. coconut milk (1/2 can): $1. Well, we didn’t get much cheaper this time around, BUT we definitely had more organic produce and we have a bit ofspinach
ITALIAN SAUSAGE SEASONING RECIPE Combine all ingredients in a jar or small dish and stir well. Store in an airtight container. (Refrigeration not necessary.) To use: Stir 1 Tablespoons seasoning into 1 pound ground meat. Mix well and use immediately, or let rest for 30 minutes (up to overnight (in thefridge).
SLOW COOKER BEEF CHILE VERDE Season the beef chuck all over with salt and pepper and place in the slow cooker. If using onions, slice into wedges and arrange around the beef in the slow cooker along with the minced garlic. Add the salsa verde or green enchilada sauce and the diced green chilis to the slow cooker, pouring them over the beef and onions to distribute evenly. LENTIL TURKEY BURGERS Instructions. Cook 1 cup lentils: pour in a pot and cover with water, then bring to a boil. Reduce to a low simmer and cook uncovered for 20 minutes, or until soft. Drain. Mash lentils in a large bowl using a fork or potato masher. Mince the vegetables and DRINKING GREEN SMOOTHIES ON A BUDGET organic strawberries: $4.99. bananas (8 total, 19 cents each): $1.60. 1 lb organic spinach: $4.99. 12oz bag spinach $1.99. frozen mango: $2.69. organic frozen blueberries: $3.99. kiwi (3): $1. coconut milk (1/2 can): $1. Well, we didn’t get much cheaper this time around, BUT we definitely had more organic produce and we have a bit ofspinach
SPROUTED WHOLE WHEAT TORTILLAS Once the dough is mixed well, knead for about 3-5 minutes. Remove from bowl and cut the dough into 12 equal-sized pieces and roll into small balls. Cover with a damp towel for 15 minutes to let the dough rest. After: Heat a skillet over medium-high heat. Roll each ball of dough into a circle about 6-10 inches across. WHOLE WHEAT YOGURT BISCUITS Instructions. Combine all ingredients in large bowl and stir until combined. Form into 8 equal biscuits and place on baking sheet. (I usually use parchment paper, but even without it, they never seem to stick, so you shouldn’t need any oil.) Bake on 450 for SLOW COOKER WHOLE CHICKEN, POTATOES, & VEGETABLES Slice the onions into wedges, chop the potatoes to about 1-inch cubes, and chop the carrots into large-ish chunks (1.5 inches). Layer the vegetables in a large slow cooker and season with salt & pepper and about half the rosemary. (About 1/2 teaspoon dried or maybe 3-4 springs’ worth fresh.) Season the chicken as desired: I gently pullthe
CASSAVA FLOUR TORTILLAS How to Make Cassava Flour Tortillas. First, you want to combine the cassava flour, coconut oil, salt, and 1 1/4 cup of water. I prefer to start with a fork and then use my hands to smooth it out. To test the dough, roll or press one little ball into a tortilla. If it sticks together, it’s ready. HOW TO MAKE BROTH CUBES (THE BEST BROTH CONCENTRATE) Instructions. Place all ingredients in the slow cooker and give it a little stir. Add more water if necessary to cover the bones and scraps. Cook on low overnight, or 6-8 hours. When done and slightly cool, strain out bones and scraps and place broth in a large LEMON CHIA MINI MUFFINS (GLUTEN-FREE, PALEO) Instructions. Preheat oven to 350ºF. In a large bowl, combine the dry ingredients: coconut flour, sea salt, baking soda, coconut sugar, lemon zest, and chia seeds. Mix well. Stir in the wet ingredients: eggs, oil or ghee, and lemon juice. Mix until well combined. If using silicone liner, place on baking sheet first. TRADER JOE’S PRICES Trader Joe’s Prices. Guys! This is for all the times you’ve asked yourself, “how much does peanut Butter/Flour/Parmesan cost at Trader Joe’s?”. I’ve compiled a bit of a spreadsheet including the items I regularly or occasionally buy at Trader Joe’s and deem realfood approved or
LEFTOVER SHREDDED CHICKEN RECIPES (GLUTEN FREE) In honor of my recent post for Simple Slow Cooker Whole Chicken, I thought I’d also share some delicious and simple gluten-free recipes for leftover slow cooker whole chicken.. I’ve already discussed how slow cooker whole chicken is the perfect partner for meal prepping, but if you’re not into eating the same thing for multiple meals in a row, change up that chicken flavor with these HOW TO MAKE CRISPY STOVETOP CHICKEN THIGHS Instructions. Cut the chicken thighs into serving-size pieces (optional). I cut mine in 3-inch hunks. Salt the chicken, especially the skin side. Warm a large pan (preferably with deep sides) to about medium to medium-low heat on the stove. Place the chicken,skin-side-down, in
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MACADAMIA CAULIFLOWER RICOTTA “CHEESE” RECIPE: $5.53 | PER SERVING: $1.38 | YIELD: 1 CUP (~8 OZ) RICOTTA CHEESE. Made from NUTS and CAULIFLOWER. This is magical if I do say so myself. We’re talking fluffy and creamy and super flavorful “cheese” without dairy or crazy additives. This is easy Paleo, Vegan, and Whole30 cheese, for real. As much as I love ricotta, the flavor of this macadamia ricotta is so good that many in my circle have been known to choose it over the real deal based on flavor alone.Fact.
The main reason I purchased the first Nom Nom Paleo Cookbook (back in 2014) was to get my hands on her dairy-free ricotta recipe. But, I quickly learned that macadamia nuts are incredibly expensive. And though I’m currently a frugal recent graduate student, I was even more strapped for cash back then.…
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ALL FEATURED RECIPES HOW TO ROAST A WHOLE SALMON FILLET September 19, 2019 By CaitlinLeave a Comment
Recipe: $16.50 | Yield: 6 | Per Serving: $2.75 Can we talk about how good wild salmon is? I don’t remember having wild salmon growing up – we were more of a catfish kind of family – so when I first had it while working at a fancy restaurant in college, my lifechanged.
LEFTOVER SHREDDED CHICKEN RECIPES (GLUTEN FREE) August 28, 2019 By Caitlin In honor of my recent post for Simple Slow Cooker Whole Chicken, I thought I’d also share some delicious and simple gluten-free recipes for leftover slow cooker whole chicken. I’ve already discussed how slow cooker whole chicken is the perfect partner for meal prepping, but if you’re not into eating the same thing formultiple…
Read More »
SIMPLE SLOW COOKER WHOLE CHICKEN August 18, 2019 By Caitlin Recipe: $12.70 | Per Serving: $1.59 | Yield: 8 servings We’re talking simple, super juicy slow cooker whole chicken with ZERO fuss. This recipe will result in perfect chicken every time. Friends: it is finally time to share the most used recipe in my repertoire. The Simple Slow Cooker Whole Chicken. It is my favorite…Read More »
ROASTED VEGETABLE SALAD WITH GOAT CHEESE July 18, 2019 By Caitlin Recipe: $13.18 | Per Serving: $2.20 | Yield: 6 | Jump to Recipe Roasted veggies + creamy goat cheese = perfection! Not sure if you like salad? Don’t worry, this roasted vegetable salad is sure to convert you! Friends, is time to spice up your salad game with a few flavor additions. Namely, roasted summer…Read More »
CASSAVA FLOUR TORTILLAS July 11, 2019 By Caitlin Recipe: $4.23 | Per Serving: $0.14 | Yield: 30 | Jump to Recipe Soft and pliable, these cassava flour tortillas are the perfect vessel for all your favorite taco fixin’s. They’re so GOOD! Although I’m sure I’ll be able to eat corn masa again one day, I’m so glad to have discovered these amazing cassava…Read More »
SPICY MANGO SALSA
June 19, 2019 By Caitlin Recipe: $2.83 | Per Serving: $0.71 | Yield: 4 | Jump to Recipe I’ve been bringing this spicy mango salsa to barbecues, cookouts, and grill outs since my San Diego days and it NEVER disappoints! There’s something so compelling about a sweet & spicy combo, and mango-jalapeño salsa fits the bill. This recipe is sweet,…Read More »
PALEO COOKOUT ROUND UP May 23, 2019 By Caitlin Friends! Warm weather has finally arrived here in Baltimore, MD. And I am ready to cel-eh-brate. This year we have a rooftop deck and a courtyard available to us, so I envision a lot more outside meals and cookouts! To kick things off, I’ve got an excellent round up of cookout recipes – gluten-free, dairy-free,…Read More »
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MEDICAL DISCLAIMER
_All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or thehealth of others._
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