Pumpkin Oatmeal Smoothie $2.48

2 cups milk .12
1 cup pumpkin puree .88

I love this drink because it is cold and refreshing and choke full of nutrients.  Oats are probably one of the most heart healthy foods that one can consume.  Via its high fiber content, oats are already known to help remove cholesterol from the digestive system.  that would otherwise end up in bloodstream.  1 serving a day, helps stabilize blood sugar for diabetes.  In addition to fiber, oats are a very good source of selenium which works with vitamin E as a very strong antioxident in our body. 

1 cup pumpkin puree

 

1/4 cup raisins  .20
1/4 cup cashews .65
1 cup oatmeals .23
1 tablespoons honey .40

Pour all ingredients in a blender and mix until even the raisins and cashews are ground up.  Pour into two large serving glasses, or four smaller glasses.

Salmon Stirfry

Ingredients
1 can salmon
1  can peas
1 10 oz can of mushrooms
2 cups instant rice
1 tablespoon olive oil or canola oil

2 tsp soy sauce
1 tsp garlic powder
1 tsp black pepper

canned salmon is loaded with nutrients.  vitamin D, B12 and vitamin A, calcium and the oh so heart healthy fatty acid omega 3's.   Lets not forget the nutrients in Tomatos.  Tomatoes are first and foremost a great source of lycopenes and lycopenes are known to flush out free radicals which are a cause of diseases such as cancer.  Conveniently, canned tomatoes contain more lycopenes then fresh tomatoes.

cook rice according to instruction, put to the side
heat oil in large skillet
add mushrooms, peas, garlic powder, pepper and soy sauce
saute for 10 minutes on medium
add salmon saute 5 minutes
add rice and saute all together for 2 minutes
serve

Penne Almond Primavera $6.62

Ingredients
2 tsp dried onion .10
1/4 cup olive oil .25
2 tsp garlic powder .10
1 cup pitted black olives.99

1 can diced tomatoes 1.79
1 cup peas.99
12 ounces pasta 1.20
1/3 sliced almonds 1.20

I made this meal on the fly.  I decided at last minute I wanted pasta for dinner,  and rummaged through my pantry and this awesome pasta came together.  The pasta was delicious, colorful and healthy.  Starting with the tomatoes which contain vitamin A, C, Pottasium, B complex and most importantly lycopenes.  Lycopenes act as an amazing antioxident.   Almonds offer high levels of vitamin E, which is great for skin and hair.  It also helps to protect other vitamins from being destroyed by free radicals, therefor a powerful antioxidant.  Peas contain vitamin K and C and lots of fiber and mushrooms contain vitamin D, whihc is a mood enhancer.

Cook pasta to instruction
meanwhile heat on medium an ungreased skillet and toss almonds in skillet.
shake pan until almonds are lightly browned about 3 minute, remove almond and put asside
halve black olives
Heat olive oil in skillet on medium, add onion and garlic powder
saute for 1 minute
add peas, olives, mushrooms and tomatoes
saute for 3 more minutes and almonds last 30 second
drain pasta
add pasta to skillet with vegetables and almonds
toss
serve with parm cheese

Tuna and Egg Quiche $5.03

I have often combined egg and tuna, but it is usually cold entres, so this time I went for a quiche.  It was awesome.  The nutrients abundant.  Consuming tuna fish on a regular basis can provide you with multiple health benefits.  This is due to tunas nutrient dense composition.  NOt only does it have a larege amount of protein per serving, but it also contains plenty of healthy fats.  a single 4 ounce serving contains around 70% of your daily recommended intake of vitamin B3 also known as niacin.  It also contains B1 and B6, all three help nerve growth and function.  Tuna also contains loads of selenium, which works to eliminate free radicals and act as an antioxident.   Eggs are extremely high in protein, infact one of the highest quality protein found in any food. 
ingredients

2 medium eggs .30
2 egg whites .30
1 can tunafish $1.99
2 tsp dried parsley .10
1 can mushrooms drained $1.79
1/2 cup diced tomatoes.45
2 tsp hot red pepper flakes .10

spray 8 inch cake pan with with non stick cooking spray
 in large bowl beat eggs lightly and stir in remaining ingredients

mix well and pour into prepared pan

bake in preheated oven for 30 minutes at  350

Pinapple Cupcakes

1 cake yellow cake mix

1 can (2 cups) pinapple juice included

mix cake mix with the pinapple
when completely mixed pour into 12 cupcake containers

bake at 350 for 25-30 minutes

Salmon Burger with Green Olives Tapenade $5.79

Salmon Burger again, I know boring!  Not really, I love them and so does my family.  I always change the topping so the burger takes on new dimmentions.  I kind of made up this recipe because most the green tapenade recipes called for capers, and I cant get those at my local convenience store.
I used this recipe for the salmon burger when I topped it with mango salsa.
Canned salmon is loaded with healthy nutrients, vitamin D, B12, A, Calcium and Omega 3's. 

ingredients
1 can drained salmon $3.49
1 egg .15
1 cup bread crumbs .40
1 tblsp dried parsley .10
1 tblsp dried onion .10
2 tsp dried garlic powder .10

combine ingredients in a blender, pulse until there is a smooth consistencey
remove and divide mixture in four equal parts
form into 4 equal balls and pat down like hamburger patties
put on a bake sheet and bake for 20 minutes, turning after 10 minutes, the patties should be brown and crispy
if preferred saute in a skillet with either cooking spray if you have it, or 2 tsp canola or olive oil

Green Olive Tapenade

1/2 cup green olives .50
1/4 cup walnuts .60
1 tbsp olive oil .25
1/2 tsp water
1 tsp garlic powder .10
1/8 tsp black pepper

combine these ingredients in a blender and mix until combined.  Pieces of olive should be small but chunky

Oatmeal with Pumpkin Butter $2.42

I saw a recipe for pumpkin butter and it looked so good I had to try it. First of all, the word "butter"is so decieving. when i think of butter I think of rich and fat laden cream. Pumpkin butter has no fat whatsoever.  It is creamy and spreadable and sweet,  but no heavy cream or even butter in the recipe.I love it because it is versitle and ofcourse healthy.  I cant stop talking about the beta carotene in pumpkin and all the antioxidents, not to mention vitamin A and C.   I dropped a dollop of this gem in my oatmeal, but it would be great spread on bread or bagel, in yogurt, french toast, pancakes....yum, the list goes on.   I looked up a bunch of recipes and then kind of created my own.
   

To make Pumpkin Butter

1 can pumpkin puree $1.99
1/2 cup sugar .33
1 tsp cinnamon .10

mix together in a saucepan and simmer on low for 1 hour, stirring constantly
mixture should thicken within that hour and become like butter

make oatmeal according to recipe, when made pour into bowl and spoon a  1/4 cup of pumpkin butter on the oatmeal, stir in and enjoy!
         

Lasagna Soup $6.49

A friend gave me this idea, and I thought it sounded amazing considering I love lasagna, and dont eat it often because I tend to like it from scratch, and it is a lot of work. Lasagna is layers of pasta, sauce and cheese, and the lasagna in the soup form came out perfectly layered. Eating it, I got a mouthfull of lasagna in every bite.  The cottage cheese provides vitamin B12, A, B6, folate, zinc, potassium and calcium.  The tomatos provide a very strong source of antioxidents with it large concentration of lycopenes. 

1 tablespoon olive oil .20 
1 tsp dried onion .10
1 tsp garlic powder .10
1 28 ounce can of diced tomato $1.99
2 cups chicken broth $1.99
1 tsp red pepper flakes .10
1/4 cup cottage cheese .25
1/2 cup mozarella cheese $1.36
1/4 cup parm cheese .72                                                                                                                                                 

heat oil in large soup pot.
add garlic powder, dried onion and pepper flakes, heat on low for a few minutes
add diced tomato in sauce and chicken broth
bring to a boil, lower heat and simmer for 20 minutes
add pasta and cook unitl aldent, about 7 minutes
remove from heat
bour in bowls
add a dollup of mixture of cottage cheese, mozarella and parm cheese to each bowl.
serve 4-6

Peanut Butter Granola

 

` Oats are an all around homerun of a healthy food choice and so versitle.  Oats are thought to be one of the few foods that can actually help lower cholesterol.  This is because oats contains soluble fiber, which is thought to decrease the amount of cholesterol absorbed by the intestines.  Oats contains fiber, protein, and monusaturated fat.  Peanut butter has about 90 calories, 9 grams of fat, 4 grams protein and 1 gram fiber.  The protein in peanut butter helps contribute towards your daily protein needs and it provides energy while helping to keep you feeling full.vvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvv

1 tablespoon honey .40

1 tablespoon peanut butter
1 cup oats .23
1 cup raisins


1 tsp cinnamon

put oats in a baking pan
heat honey and peanut butter in microwave or in a pan. If in microwave check every 10 seconds(it will heat really fast) if melting in a pot, keep flame on low and stir the entire time. After peanut butter and honey is completely melted add cinnamon and stir rigorously until the cinnamon is completely disolved in the liquid mixture. Pour over oats and stir with a large spoon until the oats are all completely covered with liquid. Flatten granola in pan so that it is all equally dispersed.
Bake at 350 for 8-10 minutes
remove from over, with spatula pour granola into a new bowl
let stand for 10 minutes
eat!!

Black Bean Tomato Pumpkin Soup $2.77

I love this combination not just for the nutrition, but the taste. The soup is simple to make and super inexpensive, especially when pumpkin puree is clearanced at my local convenience store for .77. Black beans provide protein and fiber, tomatoes and pumpkin contain vitamin E and beta carotene which act as a very powerful antioxidant killing off many bad cells. Pumpkin also contain vitamin A which promotes healthy vision and skin.

2 Cups black beans

1 Cup diced tomato .99
1 Cup pumpkin Puree .44
1 Cup chicken broth .99
1 Tablespoon olive oil .20
1 tsp garlic powder .10
1/2 tsp black pepper .05

put 1 cup black beans in food processor, blender or mash with a fork
heat oil in skillet on low add spices. add chicken broth, tomatoes, pureed beans and black beans, simmer for 20 minutes
serve