Shrimp Egg Salad Sandwich $6.05

I created this recipe

from 3 different recipes I found on the internet. I had no idea there were so many recipes that could be created from canned shrimp. Shrimp seems to have lots of nutrition, and although from a can, there is more sodium then fresh, simply rinsing the shrimp can eliminate a large portion of the sodium. There are lots of nutrients in shrimp, including protein, iron, calcium and vitamin C. In this recipe with the eggs and tomatoes, there is also vitamin A, beta carotene and ......
ingredients
1 can baby shrimp $3.50
6 eggs boiled .90
1/4 cup mayo .40
1 tablespoon dijon .10
1 tsp tobasco .05
1/2 cup diced tomato .25
salt and pepper to taste .05
8 slices whole wheat bread .80

slice boiled eggs down middle and separate the whites from the yolk
dice the whites in small pieces
in a bowl mash yolks, and add mayo, mustard, tobasco until smooth and creamy
mix in shrimp, egg white tomato and salt and pepper if desired
serve open faced on whole wheat bread

Green Olive, Tuna and Egg sandwich $5.27

This salad combo can be eaten on its own without bread, or as a sandwich. I ate it on its own just to avoid the extra carbs, but there is nothing wrong with whole wheaat bread, and in fact it is loaded with nutrients. What a powerhouse of nutrients this salad packs. There is tons of protein coming from tuna and the eggs, and iron coming from the green olives. Not to mention all the vitamins in eggs and tuna, eggs being especially high in vitamin A, D and is one of the greatest sources of vitamin B12. Tuna is also high in many vitamins especially the B vitamins- niacin, B1 and B6, but is perhaps most beneficial because it provides Omega 3's, which is very necessary for our bodies. Omega 3's are essential to our bodies and cant be produced by our bodies and therefore have to be obtained through food consumption. Omega 3's play a crucial role in brain development. They have also become popular because they reduce the risk of heart diseases. The American heart association reccomends eating fish such as tuna or salmon atleast twice a week.
This salad can serve 4 people
ingredients
1 can tunafish (rinsed) $1.99
1/3 cup green olives(squeezed to remove all the moisture).88
4 hard boiled eggs .60
1/4 cup mayo, or 1 tablespoon olive oil .20
8 slices of bread $1.60
pepper

boil eggs, slice green olives
in a bowl combine sliced boil egg, green olives, tunafish and mayo or olive oil
add salt to taste
sometimes I will had red pepper flakes for a kick(but that depends on the crowd, children may or may not like)
serve alone or as a sandwhich with wholewheat bread

Tuna, Green Beans, Tomato Salad $4.37

Ive made this salad hot and cold,and I like it both ways. With a hint of olive oil and a little pepper and garlic powder, this is a great tasting, healthy salad. The combination of protein, B1,B3,B6,omega 3's from the tuna, vitamin C,A, iron,potassium, calcium,and fiber from the beans, and then the super food- tomatoes(actually, super food- canned tomatoes) which is high in the antioxident- beta-carotene, vitamin E as well as the carotenoid lycopene. This means that tomatoes are hielpful in preventing heart disease and cancers. Tomaoes are also high in potassium but very low in sodium which means they help combat hight blood preassure and fluid retention. Unlike some other canned foods, canned tomatoes retain most of their nutrients. Infact, cooked or canned tomatoes cantain more lycopene than raw tomatoes. So, yes I know I include tomatoes in a ton of recipes, but they are just so good for our bodies, and think they are also so versitile in cooking and always lend depth, flavor and texture.
Heres recipe and can served as a meal or appetizer

1 cup green beans(drained and rinsed very thoroughly) 1.29
1 cup diced tomatoes .99
1 can 6 ounces tunafish(drained and rinsed)1.99
2 tablespoon olive oil .40
dash pepper .05
garlic powder optional .05
toss all ingredients together and serve cold

Tunafish, Greenbean, Black Olive, Egg Salad $ 4.50

I love this salad! It contains protein, calcium, fiber, iron, vitamin A,C,D,E, and much more. The salad was whipped up as quick as it took me to boil 4 eggs.
Ingredients: serves 4 people
4 eggs .40
2 cups greenbeans (rinsed and soaked)$1.70
1 cup plack olives(rinsed and soaked)$1.00
2 cans tunafish(rinsed and soaked)$1.80
1/4 cup olive oil .25
1/8 vinegar .10
2 tsp garlic powder .20
pepper .05

boil eggs, let cool for 15 minutes. peel and slice eggs horizontially
in a bowl, add beans, olives, tunafish and egg
add olive oil, vinegar garlic powder and pepper
mix well
serve

Green Bean, Hard Boiled Egg and Black Olive Salad $5.57

My fantasy for convenience stores if for them to sell frozen vegetables!! A lot of convenience stores have big freezer sections and have even increased the frozen meals, but those can be pricier and many times loaded with preservatives. Ive done quiet a bit of research about canned vegetables and have found that the issue isnt so much that they are unhealthy or less nutritious, because that simply isnt the casfe, it is just that certain vegetables like brocolli, cauliflower, spinach arent available in a can, or atleast I havent seen them canned. Lots of theorists and nutritionists explain that canned vegetables sometimes can have even more nutrients then fresh because they are picked and canned when they are just ripe, therefore locking in nutrients, while fresh sometimes lose nutrients because they are picked early and transported sometimes accross the country and lose valuable nutrients in transit. There are some obvious issues with sodium in canned vegetables, however, if rinsed well, more then half the sodium can be eliminated, and I always suggest, when preparing them, not to add any salt.
Canned green beans is a familiar product in convenience stores, and I am excied to be creative with them. They have tons of nutrients starting with - vitamin k,C,A, calcium, omega 3's, folate, potasium, fiber, and lets not forget they are low in fat and calories.
Black Olives are high in vitamin E,iron, copper and fiber and eggs provide vitamin A, E, protein, iron and zinc.
So this is a powerhouse of nutrients in this salad, not to mention olive oil or canola which provides omega 3's.
recipe take a mere 15 minutes to make
serves 8
2 can green beans (drained and rinsed thoroughly) $3.58
1 can black olives (drained and rinsed thoroughly) .99(onsale)
6 boiled eggs .60
1/4 cup olive oil .30
1/8 cup red or white vinegar .10