Corn Crab Cakes

1 cup corn
1./3 cup mayo

1 tsp taco seasoning
2 cans crabmeat
1 egg beaten
2 tablespoons water
1/2 cup dry bread crumbs

Line sheets wax paper or coat with spray or cooking oil. 
In a bowl, combine corn, mayo, crabmeat and taco seasoning.
shape into 8 patties, place on cookie sheet and freeze for 15 minutes

Heat oven to 450 degrees
In another bowl stir in water and egg
Dip each patty in egg mixture, then dip in bread crumbs
Bake 15 minutes, turn patties and bake 1-0 more minutes

Linguine Red Clam Sauce with Black Olives

This is the second or third time I made pasta with clam sauce, but I havent made the dish with tomatoes or black olives before, and it was good.  The tomatoes added ofcourse the lycopenes, which are the most powerful antioxidents out there.  Clams contain protein, iron, potassium vitamin A and folate, and olives contain vitamin E, iron, copper and dietary fiber. 

12 ounces linguine or spaghetti
1 can clams
1 can diced tomato

1 cup sliced black olives
2 teaspoons olive oil
1 tsp garlic powder
1 tsp dried parsley
salt and pepper to taste

boil noodles according to instruction
heat oil in skillet on low.   Add diced tomatos and garlic powder, saute for 10 minutes. Add clams, black olives and salt and pepper to taste.
When pasta is ready, toss in skillet with clam sauce, saute another 2 minutes
devide in bowls, top with parsley

Mandarin Tuna Salad Roll Ups

I was inspired by working lunch today at my sons school, when the fruit choices were: fresh pears, red apples, green apples, apple sauce and canned mandarin oranges, and half the children 4th through 8th grade chose mandarin oranges.  So I got to thinking, what could I add to mandarin oranges that would be healthy and children would enjoy. Tuna and/salmon came to mind.  Tuna provides powerful  omega 3's and protein, and their is vitamin E in almonds, which acts as a powerful antioxident.  Canned mandarin oranges contain vitamins A, C and E.

1 can tuna rinsed
1 cup mandarin orange
1/4 cup mayonaise
1/4 sliced almond

mix all ingredients together, serve alone, with whole wheat bread, roll ups.

Tuna Pea Mac and Cheese

 12 ounce noodles
1 1/2 cup cottage cheese
1 tablespoon flour
1/2 cup milk
1/2 tsp salt
1/4 tsp black pepper
1 1/2 cheddar cheese
2 tsp dijon mustard
1 can tunafish
1 can peas

This entre packs tons and tons of essential nutrients and it taste awesome!  Cottage cheese and cheddar cheese is an excellent source of both vitamin A and calcium .  Vitamin A is great for hair and skin and a great source of antioxidants.  Calcium is one of the nutrients most likely to be missing in the American diet.  According to government stats, 9 out of 10 women and 6 out of 10 men fall short of calcium roccomendations.  Calcium is great for teeth and bones, but also brain function.   Canned tunafish is loaded with protein, vitamin A, iron, calcium, vitamin E, K, and many other nutrient and minerals.  The most important nutrrient however, is omega 3.  Omega 3's have been known to provide heart health.  Lastly peas are an excellent source of fiber, vitamin K and vitamin C.

zBoil noodles according to instruction
In a foodprocessor blend cottage cheese until smooth and creamy
In meantime, in large skillet, combine milk and flour and heat on medium, stirring constantly until forms a smooth and even consistency.
Add cottage cheese puree, mustard, 1 cup shredded cheddar cheese, salt and pepper

In large baking dish pour noodles, add sauce, peas and tuna
mix thoroughly and  top with remaining cheddar cheese
Bake at 300 for 20-30 minutes

remove from oven when dish crispy

BPT Pasta Salad

What to do with bacon, when you want to use it up.  I love BLT's, but lettuce is out of the question usually at convenience stores, so  why not sub in green peas, which happens to have lots of vitamins and nutrients.  I added tobasco and a little salt and pepper to mayo, and it came out nice and light with a slight kick.
The dish was hearty and filling and really did give a bit of a "BLT" feeling, especially with the bacon and the mayo.  I was happy because the pasta dish which included bacon, tomato and peas provided vitamin A, C, E, and all of these are antioxidents which help to fight free radicals which fights off disease. 
I had about 6 ounces of cooked pasta noodles, so this meal would be good for 2 people, however it could easily be doubled or tripled. 
 6 ounces cooked pasta noodles
1/2 cup diced tomatoes(drained)
2 strips of cooked bacon
1/2 cup peas
1 tablespoon mayo
1 tsp tobasco
salt and pepper to taste

mix mayo and tobasco thoroughly, add salt and pepper to taste
combine all other ingredients and toss with dressing

see if you agree, this BPT is really good and  incredibly easy to make!

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

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

Salmon Salad with Cashews, and cranberries $4.94

Fruit and nuts are a great way to dress up and create different flavors and textures to food. I have found so many different ways to enjoy Salmon, this is just another example. The nutrition in this salad is great. It is loaded with omega 3's, protein, fiber, vitamin A,B,C. If cashews are not on hand, but walnuts or almonds are, by all means, include t them. I mix my salmon with mayo, but olive oil would be acceptable as well.

ingredients
1 can (2 cups) salmon $3.49

1/4 cup nuts of choice .60
1/4 cup dried cranberries .45
1/4 c mayo .40

rinse and drain salmon
combine with fruit, nuts and mayo.
serve

Salmon Patties made with Potato Flakes

ingredients:

15 1/2 ounce can salmon
1 cup flaked potatos
1/2 tbsp dried onion
1 can peas
1 tsp prepared mustard
2 eggs
1/4 cu potato flakes
2 tbsp butter

combine salmon, potato flakes, onion, and mustard
form 4 salmon patties
in a skillet heat butter on medium
coat patties in potato flakes
and place in skillet
cook for 3 to 4 minutes on each side, remove

in mean time mix mustard and egg
heat in skillet with peas
add garlic powder and basil
saute for a few minutes

remove from heat and serve over salmon patties

tuna mousse $3.20

I found this recipe in a magazine and the picture looked good, it looked easy and the ingredients were easy enough to work with, so i gave it a shot. Im glad I did, Im thinking of putting it on my appetizer menu for Christmas. It was rich and creamy and not a lot of fat, and lots of good nutrients.
Ingredients
1 can 10oz tuna $1.99
4 oz cream cheese
2 tablespoons half and half .12
2 teaspoon vinegar .05
2 teaspoon soy sauce .10

pulse tuna in food processor for 20 seconds, add vinegar and soy sauce, pulse another 20 seconds, add butter, piece by piece
when all in, run food processor until all smooth, this wont even take a minute
scrap sides, place mooth in a bowl, and smooth it into a nice shape ball
refrigerate atleast an hour so it sets
serve with crackers

Pasta With Shrimp and $6.94

I make this often, especially when Im pressed for time and its a hit everytime. They key is to not put the shrimp in til the end of cooking because they are kind of delecate.
I use peas a lot, because they are super nutritious with tons of vitamin A and K, which promotes....and they are super versitile.

ingredients
12 ounces pasta $1.20
1 can peas $1.79
1 can baby shrimp $3.50
1/4 cup olive oil .25
1 tsp garlic powder .10
1 tsp garli salt .10
pepper to taste
red pepper optional

Boil water and cook pasta according to instruciton
in a medium skillet heat oil on low, add peas and garlic powder and garlic salt
saute 5 minutes
when pasta is cooked, drain noodles, keep 1/4 cup of pasta water
pour water in to pan with peas
add shrimp, saute 1 minute adding pepper as well
toss pea and shrimp into pasta
serve immediately

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

Clam Chowder With Peas $3.66

This soup was so good, and so easy. The key I believe was the "rue". What is a rue you ask. It is a liquid base used for many different types of recipes, from gravy, to sauces to soup. In soup it creates the consistency of a cream soup(like cream of mushroom) but It is more natural and I believe more delicious. I thought it would be difficult to make, and it r

ill

eally wasnt, and I am definitely one who bows out on any recipe that either calls for a lot of ingredients, a lot of time or seems difficult. So heres how the rue was made, and by the way, it took less then 10 minutes.
 Each 3 oz serving of canned clams contains 121 calories, 5 grams of carbs, 1 gram of fat and less then .5 grams of saturated fat.  Protein is a necessary nutrient for maintaining your lean muscle mass and supporting a strong immune system, and clams supply 21 grams of protein in a 3 ounce serving.  They have 42 millgrams of cholesterol, or 14 percent of the daily value.  Cholesterol from your diet raises levels of cholesterol in your blood.
 A 3.5 ounce serving of unsalted, drained can peas provide 69 calories, 4.4 grams of protein, less then 5 grams of fat and about 12.6 grams of carbs, of which 4.1 grams are dietary fiber and just over 4 grams of natural sugars.  The same serving also provides 173 milligrams potassium.
ingredients
1 can clams $1.99
olive oil(once around the outside of the pan).30
3 tablespoons butter .71
3 tablespoons flour .26
1 1/2 cup fat free milk .30
salt and pepper to taste .10

heat pan and pour olive oil(keep pan on medium heat)
let get hot
add butter until melted
stir in flour, wisking the entire time
when the flour is pretty much disovled in butter and smooth slowly add milk*
stiring constantly until a smooth sauce is formed, remove from heat and add to whatever you are makeing
*the sauce may have white clumps before milk is added, and thats ok

My soup base is created and now I just have to add the soup ingredients

1 can of clams(with juice)
2 cups of peas(1 can)

let simmer for 20-30 minutes and serve

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

Salmon Mini Strata $5.99

3 pieces of whole wheat bread
1 can salmon (14 ounces)$3.89
1 cup mozarella cheese $1.20
1 egg .15
4 egg whites .60
1 tablespoon dried onion .10
1 tsp garlic powder.05
black pepper to taste

spray muffin tin with cooking spray
cut each piece of bread in 4 squares and place a square each in the bottom of the muffin tin
combine egg, egg whites, onion, garlic powder, pepper and 1/2 cup cheese in bowl and mix together
devide other 1/2 cup cheese amond each piece of bread in the muffin tin
pour egg mixture evenly in muffin tin about 2/3 full each
bake at 350 for 25-35 minutes or until the egg strata are light brown in color and a toothpick or fork comes out clean.

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

Spaghetti White Clam Sauce $3.83

I love this dish because it is fast, tasty, nutritious and super affordable. Canned clams have lots nutrients including protein, iron, and potassium. Pottasium is


1/2 lb pasta .99
reserve 1/4 cup pasta water
1 can 6 oz clams 1.99
1 tablespoon olive oil .40
1 tablespoon garlic powder .20
1 tablespoon dried parsley.20
red pepper optional.05

boil noodles according to instruction
heat oil on low and add garlc powder and parsley
rinse clams and add to oil in pan
drain noodles and pour remaining 1/4 cup water into sauce
add noodles in skillet and toss for a minute
serve

Cold Shrimp and Crab Pasta Salad $7.18

This dish made great use out of my left over shrimp and crabmeat from yesterdays soup. I must say, on top of being constntly surprised by myself and the ease of the contstant flow of cooking ideas from living in my own made up food dessert, I love that I never have any waste. I used to be one that would buy and use part of something to cook with, and refrigerate or store the remaining food ingredient and then many times forget about it. It would go bad, or get rancid, and eventually get tossed. Now, however, Im always looking ahead for other recipe ideas, and incorporating them into other meals. Its chanllenging, fun and frugal, and at times convenient. Instead of searching for something I dont have in the kitchen, I find what I have, and work with that.

4 ounces elbow pasta .49
2 ounces canned shrimp (rinsed)$3.50
3 ounces canned crabmeat(rinsed)$1.99
1/4 cup drained diced tomato .50
1/4 cup green or black olives .40
1/4 cup mayonaise .20
1 tablespoon white vinegar .10

boil noodles according to instruction, since and let cool
in bowl combine all ingredients including pasta, mix thoroughly
serve immediately at room temp, or refrigerate for an hour or longer and serve
either way, delicious

Shrimp and Crab Bisque $8.23

This soup has the right amount of cream, flavor, texture and spice. Again I use tomato as the base because I love getting lycophenes in my own and my families diet. Next I included milk for the calcium and protein, shrimp and crabmeat both conain vitamin A,E,C which all provide antioxidents. I think this soup would be great with a little white wine as well, not to mention clams. Next time...
serves 8
Ingredients:

1/4 cup flour .10
1/4 cup butter .35
1 cup milk .15
1 cup tomato sauce .99
1 cup chicken broth .99
1 can shrimp $3.50
1 can crabmeat $1.99
1 tablespoon dried onion .10
1 tablespoon garlic powder .10
1 tsp black pepper.05
dash of tabasco

in soup pot melt butter on low, when melted add flour, stir vigorously
add onion and garlic powder, continue to stir for a minute
add all liquid-milk, tomato sauce, and chicken broth, stir well together and let simmer for 30 minutes
add shrimp and crab, do onto boil, keep to a simmer another 10 minutes or so
add black pepper and tabasco if desired

Spaghetti Agli Olio with Diced Tomato and Baby Shrimp Recipe $6.76

12 ounces spaghetti $ 1.29
1/4 cup olive oil .40
1 tablespoon garlic powder .10
1 cup diced tomatoes .99
1/2 cup rinsed and drained baby shrimp $3.89
2 tsp dried parsley flakes .10
black pepper to taste

boil noodles reserving 2 tablespoons pasta water
heat olive oil on medium while pasta cooks
add garlic powder
heat for a few minutes
add tomatoes, saute for 5 minutes
add shrimp, saute a few minutes
drain pasta and add reserved pasta water to sauce
add parsley and black pepper, mix well
toss pasta in the skillet and mix all together
serve