Recipes on a Budget

Breakfast Menu Ideas

 

 

 

 

 

 

 

Cafe Mocha
Serves 2

  •  1/2 cup skim milk powder + 1 cup water Or 1 cup milk
  •  1 cup brewed coffee
  •  4 tbsp hot chocolate mix Or 2 tbsp chocolate syrup

1. Heat reconstituted skim milk in saucepan until warm; do not boil.
2. Add coffee and chocolate. Stir well and heat to desired temperature.
3. Divide coffee mixture between two mugs. Garnish with cinnamon if desired.
Recipe taken from USDA Collection of Nonfat Milk Recipes, 2002
Goes great with Peanut Butter and Pear Muffins, or Baked Apple Oatmeal! (see recipes)

 

Peanut Butter and Pear Muffins
Makes 12

  •  2 cups flour (whole wheat and/or white)
  •  3 tsp baking powder
  •  1 tsp salt
  •  ¼ cup sugar
  •  1/2 cup peanut butter
  •  1 egg
  •  3 tbsp and 1 tsp skim milk powder + ¾ cup water Or ¾ cup milk
  •  3/4 cup canned pears, diced

1. In a bowl, combine all dry ingredients. In a separate bowl combine peanut butter, egg and milk. Fold into dry mix. Gently add pears.
2. Bake in greased muffin pans for about 12-15 minutes at 425°F.
Recipe taken from North York Harvest Foodbank, 2011

 

Baked Apple Oatmeal
Serves 6

  •  3 cups rolled oats
  •  2 cups apples with skin, small chopped pieces
  •  2/3 cup skim milk powder + 2 cups water Or 2 cups milk
  •  1/4 cup brown sugar
  •  3 tbsp margarine
  •  1/4 cup applesauce
  •  1 large egg - beaten
  •  1 tsp baking powder
  •  1 tsp cinnamon
  •  3/4 tsp salt

1. Combine dry ingredients, except brown sugar in a bowl. In a separate bowl, mix together milk, egg, applesauce, butter, and brown sugar.
2. Stir the liquid ingredients into the dry and pour into medium sized greased baking dish. Bake for 20 minutes at 400 degrees.
Tip: Other types of fruit besides apples work well too! Try berries, or canned peaches, apricots or bananas as an alternative.

 

Lunch Menu Ideas

Tuscan Tomato Bean Soup
Serves 4-5

  •  4 cups water, chicken, beef or vegetable stock
  •  2 tbsp vegetable oil
  •  Onion, chopped fine
  •  1 tbsp garlic, minced
  •  Celery stalk, chopped
  •  Carrot, chopped
  •  1 medium can white or red kidney beans, rinsed and drained
  •  1 large can diced tomatoes
  •  2/3 cup small pasta (shells or macaroni)
  •  Pepper and salt to taste
  •  Oregano, parsley and basil are optional spices

1. Bring water to a boil and cook pasta until near done. In another pan and add the oil and cook onion and garlic until both are softened. Add the celery and carrot and cook until soft. Season with pepper.
2. Add beans and the can of tomatoes including tomato water from can. Simmer mixture stirring occasionally, for 5 minutes.
3. Drain pasta and place back into pot. Season to taste with additional spices and serve.
Recipe taken from North York Harvest Foodbank, 2011
Goes great with a slice or bread or 4-6 small crackers!

 

Salmon Cakes
Serves 6

  • 1 can of salmon
  • Medium potato with skin, boiled and mashed
  • 1 egg
  • Medium onion, finely diced
  • Small can of corn, drained
  • 1 tbsp Vegetable oil

1. In a bowl, mix the salmon, potato, egg, onion and corn. Season mixture with pepper and desired spice for taste.
2. Form mixture into cakes and cook in pan with vegetable oil over medium heat.
Recipe taken from North York Harvest Foodbank, 2011
Goes great with Carrot Raisin Mallow Salad! (see recipe)

 

Sweet Carrot Raisin Salad
Serves 4

  • 1 1/2 cups carrot, shredded
  • 1/2 cup miniature marshmallows
  • 1/2 cup raisins
  • 1/4 cup mayonnaise
  • 1/4 cup celery, sliced
  • 1/4 cup coarsely chopped walnuts (optional)

1. Mix ingredients together lightly; chill until ready to serve.

 

Supper Menu Ideas

Lentil Sloppy Joes
Serves one

  • 3/4 cup cooked or can lentils
  • 2 tsp ketchup
  • 1 tsp prepared mustard
  • 1 tsp worchestershire sauce
  • hamburger bun or bread

1. Cook lentils according to package directions.
2. Once cooked, add directly to the pot with the above ingredients
3. Mix well, cook on medium heat until done and serve on buttered toast or buns. If desired add tomato, lettuce, or onion to burger.
Goes great with a side of your favorite veggies. Try something brightly colored like carrot, peas, wax beans, broccoli, cabbage, turnip or squash!

 

Mexican Pork
Serves 4

  • 3/4 pound cooked pork Or 1½ cups ham, drained and diced
  • 1 (20oz) jar salsa
  • 1 medium (15½ oz) can black beans, rinsed and drained
  • 1 cup cheese (Monterey Jack, Cheddar, Marble), shredded
  • 1 small (4 oz) can chopped green chilies, drained (optional)

1. In a large pot, mix together the cooked pork, salsa, black beans, and green chilies. Cover and cook over medium-heat until done.
2. Sprinkle with cheese and serve.
Recipe taken from USDA Food and Nutrition Service, Food Distribution Division, 2005
Goes great with Cornbread! (see recipe)

 

Corn Bread
Serves 9

  • 1 1/2 cups all-purpose flour
  • 1 cup yellow or white cornmeal
  • 1/2 cup sugar
  • 2 tbsp + 2 tsp skim milk powder + ½ cup water Or ½ cup milk
  • 1 tbsp baking powder
  • 1 teaspoon salt
  • 1 1/2 cups water
  • 1/2 cup vegetable oil
  • 1 egg, slightly beaten

1. Combine flour, cornmeal, sugar, non-dairy milk, baking powder, and salt in large bowl; stir well.
2. Stir in water, vegetable oil, and egg mixture, until just blended.
3. Pour into small deep rectangular pan. Bake for 20 to 25 minutes in preheated oven at 400°F. Serve warm.
Recipe taken from USDA Collection of Nonfat Milk Recipes, 2002
Tip: As a variation try baking recipe in a greased muffin tray for individual mini cornbreads. This way it's pre-portioned and great for kids but also easy to freeze leftovers!

 

Vegetables Lo Mein
Serves 4

  • 8 oz dry spaghetti
  • 3-4 tbsp vegetable oil
  • 1 onion, sliced
  • 2 cloves of garlic, minced
  • 1 pound package of frozen stir-fry vegetables or 3½ cups canned or fresh veggies (e.g. Broccoli, carrot, peas, cauliflower, green or yellow beans, mushrooms, peppers, water chestnut)
  • 3 tbsp soy sauce
  • 4 tbsp sesame seeds

1. Cook the spaghetti according to the package. When tender, drain and return pot.
2. Add 1 tbsp oil, and toss the spaghetti around until it is evenly coated.
3. Next heat 2 or 3 tablespoons of oil in a large pan, skillet or wok. Add onion and garlic. Cook until soft.
4. Add vegetables. Cook them very quickly over medium to high heat until thawed, about 3 minutes. Add cooked spaghetti and sprinkle over the soy sauce. Cook the mixture for another 5 minutes.
5. Sprinkle sesame seeds over top and serve.
Tip: For added protein, try adding crushed peanuts, sliced tofu cubes, or cooked beef or chicken. This will help tummies to feel full longer and is great for the waistline!

 

Dessert and Snack Menu Ideas 

Applesauce Bread Pudding
Serves 8-10

  • 1 loaf whole wheat or white bread
  • 1 cup raisins
  • 2 tsp ground cinnamon
  • 2/3 cup skim milk powder + 2 cups water Or 2 cups milk
  • 1 cup applesauce
  • 8 egg whites or 4 whole eggs
  • 1/2 cup brown sugar
  • 1 1/2 tsp vanilla extract

1. Preheat oven to 350°F and grease an 8-inch square pan.
2. Cut the sliced bread into ½ -inch cubes. Toss with raisins and cinnamon in a large bowl.
3. Beat together the milk, applesauce, egg whites, sugar, and vanilla. Pour the mixture over the bread cubes and let stand 25 minutes.
4. Pour the bread mixture into the prepared pan and bake 35-40 minutes or until a knife inserted in the center comes out clean. Remove from oven and let cool 15-20 minutes.
Recipe taken from USDA Food and Nutrition Service, Food Distribution Division, 2005

 

Chocolate dipped Fruit
Serves 4

  • 2 cups assortment of fresh or canned fruit, sliced
  • 4 tbsp chocolate or white chocolate sauce

1. Microwave sauce in small bowl(s) until warm. Use forks or toothpicks to dip fruit into chocolate and enjoy!
Tip: This is a recipe kids will be sure to enjoy. Have them help in the preparation process by completing simple tasks like washing fruit, set microwave or helping to set table.

 

Recipes Compliments of www.recipeforhealth.ca

 

 

 

 

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