Home Healthy Student Software Interactive Sexual Decision Making Site Health Information Articles by Students for Students Hot Health Links Travel Health Peer Education Program University Health Centre Send Us Your Comments		Eating Well on a Budget: Recipes Recipes! The recipes in this handbook have been chosen with student needs in mind. They call for low cost ingredients, are quick and easy to prepare, have excellent nutritional value, and taste great! Variations and substitutions are suggested to give you new ideas to enjoy. Salads Soups The Main Event Muffins & Desserts Salads Color your world! The different colors of fruits and vegetables reflect their rich variation of nutrients. Try choosing 3 different colors of fruits and vegetables each day! Bean Salad – Quick & simple high protein salad. 10 oz can cut green beans 284 ml 14 oz can kidney beans 398 ml 12 oz can corn 341 ml 1 onion, thinly sliced 1 1 green pepper, chopped 1 1/4 cup vinegar 50 ml 2 Tbsp. oil 25 ml 3 Tbsp. sugar 45 ml salt & pepper   Drain and rinse canned beans. In a large bowl combine beans, corn, onion and green pepper. Mix vinegar, oil and sugar together. Pour over salad and mix. Add salt & pepper to taste. Makes 6 servings. Legumes, beans, and peas contain complex sugars that ferment in your gut and cause gas. To help minimize discomfort, gradually introduce them in your diet and drink plenty of water. top Cooking with Dry Beans: You can save even more money by cooking with dry beans instead of canned beans. Dry beans are approximately half the cost of cooked beans. To use dry beans, you need to soak them before cooking. Soak 1 cup (250 ml) of dry beans in 3 cups (750 ml) of water for 12 hours. For faster soaking, place beans and water in a pot of boiling water. Boil gently for 3 minutes, then remove from heat and let stand one hour. top Coleslaw – A fast and easy favorite loaded with vitamins A & C 2 cups cabbage, shredded 500 ml 1 cup carrot, shredded 250 ml 1/2 cup onion, sliced 125 ml 1/2 cup plain yogurt 125 ml 1/4 cup mayonnaise 50 ml 2 Tbsp. sugar 25 ml salt & pepper   In a bowl combine cabbage, carrot and onion. In a small bowl stir together the yogurt, mayonnaise and sugar. Pour over salad and toss. Season with salt & pepper to taste. Cover and refrigerate. Makes 4 servings. Variations: Substitute 3 cups (750ml) broccoli for cabbage and carrots. Add your choice of canned pineapple, diced apple, sunflower seeds or raisins. Cabbage is an economical veggie loaded with vitamins and minerals and is a great source of vitamin C. Include cabbage as a salad, vegetable, or in soups or casseroles. For quick preparation of cabbage, microwave 2 cups (500 ml) on high for 4 minutes. Flavor with dill and plain yogurt or vinegar and sugar. top Potato Salad – this family favorite is great served cold or warm. 4 potatoes, large 4 2 eggs 2 1 onion, finely chopped 1 1 celery stalk, finely diced 1 1/2 cup mayonnaise 25 ml 1/2 tsp. prepared mustard 2 ml 1/4 tsp. salt 1 ml as desired pepper as desired Peel potatoes and cut into even cubes. Place in a pot with eggs and cover with water. Bring to boil. Reduce heat and let boil for 15 minutes. Remove from stove and drain water from pot. Remove eggs and rinse under cool water. Peel eggs and cut into quarters. In a bowl combine onion, celery, mayonnaise, mustard, salt and pepper. Mix dressing with eggs and potatoes. Serve warm or cold. Makes 4 servings. To boil potatoes, first peel and cut into even sized pieces. Place in a pot. Add enough water to just cover potatoes. Bring to a boil, cover and reduce heat. Boil for 15 minutes or until tender. top Soups Split Pea Soup – hearty and good 1 potato, diced 1 2 carrots, diced 2 2 celery stalks, diced 2 1 onion, diced 1 6 cups water 1.5 L 1 cup split peas, dry 250 ml 2 tsp. salt 10 ml 1/4 tsp. pepper 1 ml Place above ingredients in a large pot. Cook for 40 to 50 minutes, or until peas are tender. Serve with whole grain roll. Makes 6 servings. top Chowder – This hearty soup is a simple and delightful favorite. 2 large potatoes, diced 2 1 onion, diced 1 1 cup water 250 ml 14 oz can cream corn 398 ml 1 cup milk or 1/3 cup (75 ml) skim milk powder + 1 cup (250 ml) water 250 ml 1 cup split peas, dry 250 ml 1/4 tsp. salt 1 ml In a sauce pan combine potato, onion and water and bring to boil. Reduce heat and let boil for 10 minutes. Add corn, milk and salt. Let simmer 10 minutes. Add extra salt & pepper to taste. Makes 4 servings. Variations: Fish chowder: add 1/2 lb. (225 g) fish fillet. Add 1/4 cup (50 ml) skim milk powder to boost the protein. Sprinkle 1/4 cup (50 ml) shredded cheddar cheese on top. Add 1/2 cup cubed leftover chicken. Skim Milk Powder: Skim milk powder is an excellent source of protein and calcium. This pantry essential is more economical than fluid milk, saving 10 cents a glass. Substitute for milk by replacing 1 cup (250 ml) milk with 1/3 cup (75 ml) milk powder and 1 cup (250 ml) water. Extra skim milk powder can also be added to soup, stews, casseroles, muffins and hot cereals to boost nutritional value. top Hamburger Soup – guaranteed to please. 1/2 lb. ground beef 225 g 1 onion, chopped 1 1 potato, cubed 1 1 carrot, sliced 1 1 cup cabbage, shredded 250 ml 1/4 cup rice, barley or macaroni, uncooked 50 ml 6 cups water 1.5 L 1 bay leaf 1 1 tsp. salt 5 ml 1/4 tsp. pepper 1 ml 14 oz. can tomatoes 398 ml Brown ground beef and onion in a large pot. Add potatoes, carrots and cabbage and simmer 5 minutes. Sprinkle rice over meat and vegetables. Add water and seasonings. Cover and simmer 20 minutes. Add tomatoes. Let simmer 10 more minutes. Makes 4 servings. Variation: substitute 14 oz (398 ml) kidney beans for ground beef. top Pasta & Bean Soup – This is a quick & easy Italian favorite 1 cup macaroni, uncooked 250 ml 1 onion, chopped 1 1 Tbsp. oil 15 ml 1 cup carrots, diced 250 ml 2 celery stalks, sliced diagonally 2 1 tsp. basil 5 ml 1/2 tsp. salt 2 ml 1/4 tsp. pepper 1 ml 14 oz can kidney beans, drained 398 ml 14 oz can tomatoes 398 ml Bring 6 cups (1.5 L) of water to a boil. Add macaroni. Cook for about 10 minutes or until tender but firm. Drain macaroni. In a sauce pan sauté onion in oil for 1 minute. Add carrots and celery. Cook for 2 minutes. Add kidney beans, tomatoes, 2 cups (500 ml) water and seasonings. Bring to a boil and cook for 3 minutes. Stir in macaroni. Reduce heat. Cover and simmer for 7 to 10 minutes or until vegetables are tender. Add more water if liquid evaporates too quickly. Makes 4 servings. top The Main Event Tuna Melt – Serve this marine delight with tomato wedges & salsa 61/2 oz can canned or leftover meat (tuna, chicken or turkey) 170 g 1 Tbsp. mayonnaise 15 ml 1 Tbsp. plain yogurt 15 ml 2 tsp. onion, finely chopped 10 ml 2-3 slices bread (your choice) 2-3 slices 2-3 slices processed cheese 2-3 slices Mix tuna, mayonnaise, yogurt and onion. Spread on bread. Top with cheese slice. Place under broiler or in microwave to melt cheese. Makes 2-3 servings. top Bean & Cheese Burrito – Enjoy this tasty Mexican dish 14 oz can baked beans 398 ml 1 onion, chopped 1 1 tsp. oil 5 ml 4 9” (23 cm) flour tortilla 4 1/2 cup cheese, shredded 125 ml shredded lettuce salsa or taco sauce sour cream or plain yogurt In a pan, sauté onion and oil for 2 minutes. Add beans and mash with potato masher or fork. Cook for 5 minutes. Thinly spread approximately 1/4 of bean mixture over each tortilla. Sprinkle with cheese. Serve with shredded lettuce, salsa or sour cream. Makes 4 servings. top The Dagwood is back! To add variety to your sandwiches, vary the choice of bread (bagel, tortilla, bun, and pita), fillings (meat, egg, cheese or peanut butter), stuffings (all veggies & pickles) and spreads (salsa, mustard, chutmey or mayonnaise). Freshen up bread by putting it in the microwave for a few seconds.   To make your own personalized pizza, spread piza sauce on your choice of bread, pita or bagel. Top as desired with meat, veggies or cheese. Microwave on medium-high for 1 to 2 minutes or place under the broiler for 5 minutes, or until cheese is melted. top Vegetable Frittata – This delicious dish is perfect for any meal. 2 cups fresh or frozen mixed veggies 500 ml 3 eggs 3 1/4 tsp. salt 1 ml 1/4 tsp. basil 1 ml 1 Tbsp. vegetable oil 15 ml 1 onion, sliced 1 In saucepan, bring 2 cups (500 ml) water to boil. Add vegetables and cover. When water returns to a boil, drain vegetables. Beat eggs with salt and basil. Heat oil in a non-stick skillet over medium heat. Add onion and sauté for 3 minutes. Add vegetables and sauté until hot. Pour eggs over. Reduce heat to medium low. Cover and cook until set. Serve with cheddar cheese and toasted whole-wheat bagel. Makes 2 servings. top Buy vegetables and fruit fresh, frozen, canned or dried. They are all comparable in nutrient value.   The perfect boiled egg: Place eggs in a pot and cover with cold water. Bring to a boil. Boil for an additional 3 to 4 minutes for runny yolks and 8 to 10 minutes for hard-boiled eggs. top Alfredo Sauce – Fast & easy creamy sauce for pasta or veggies. 2 cups milk or 2/3 cup (150 ml) skim milk powder + 2 cups (500 ml) water 500 ml 1 1/2 Tbsp. flour 20 ml 1 pkg. chicken bouillon 1 1/4 cup parmesan cheese 50 ml 1/4 tsp. ground pepper 1 ml 1/2 tsp. basil 2 ml 1/2 tsp. parsley 2 ml Whisk milk, flour and bouillon together. Heat in a saucepan, stirring constantly till slightly thick or microwave on high for 2 minutes. Add seasonings. Slowly stir in Parmesan cheeses with a whisk. Reduce heat and let thicken or microwave on high for 1 minute. Serve with your choice of pasta or veggies. Makes 4 servings. To prepare pasta al dente, bring a large pot of water to a boil. Add 1 tsp. (5 ml) of oil and pasta. Boil for 10 minutes stirring occasionally to prevent sticking. Drain in a colander or strainer and rinse well with water. top Ratatouille – Simple and tasty. 2 cups eggplant, diced 500 ml 1 zucchini, diced 1 1 onion, sliced 1 2 Tbsp. oil 25 ml 14 oz can tomatoes 398 ml 1/2 tsp. oregano 2 ml salt & pepper Sauté eggplant, zucchini and onion until soft. Add tomatoes and oregano. Cover and simmer 10 minutes. Add salt & pepper to taste. Serve with pasta or rice and a sprinkle of Parmesan cheese. top Crafty Macaroni & Cheese: Macaroni & cheese can be a quick and easy meal solution and is also an excellent source of many nutrients including iron, some B vitamins, protein and calcium. Here are some ideas to add variety to this staple: Add canned, frozen or leftover vegetables Add canned tuna Add tomato sauce, soup, salsa, or canned tomatoes Add a can of cream of mushroom soup top Mediterranean Linguine – A quick & easy meal solution. 5 oz linguini or spaghetti 150 g 1 1/2 cups frozen mixed vegetables 375 ml 61/2 oz. can tuna or chicken 170 g 2 Tbsp. oil 25 ml 2 Tbsp. parmesan cheese, grated 25 ml salt & pepper Bring 6 cups (1.5 L) water to a boil. Add pasta and boil for 6 minutes. Add vegetables and boil for 4 more minutes. Drain and return to saucepan. Mix in tuna, oil and cheese. Season to taste. Makes 2 servings. top Vegetarian diets can be healthy depending on the number of foods excluded and the variety of foods chosen. Base your diet on Canada’s Food Guide to Healthy Eating. Be sure your diet contains reliable sources of protein, calcium, iron and vitamin B12 and D. Contact a registered dietitian for more information. top Potatoes are a versatile, nutritious, low cost food. For centuries the potato has been a staple for many peoples. They are a great source of many nutrients, especially vitamin C. Enjoy these quick and easy ideas to dress up the potato! Stuffed Jacket Potato – Be creative with your taters! Scrub potato, pierce skin with fork and microwave on high for 4 to 5 minutes. Split the potato in half, scoop out the centre and mash with 1 tsp. (5ml) margarine and your choice of toppings: Traditional: sour cream & onions Corny: corn & grated cheese Western: baked beans and grated cheese Atlantic: tuna & mayonnaise Italian: canned stewed tomatoes with parmesan cheese Creamy: can of cream of mushroom or chicken soup and green beans Mexican: Combine taco seasoning and our cream or plain yogurt. Top with green pepper, tomato and green onion. 1 large potato provides approximately these percentages of the RNI* of each nutrient: protein 10% iron 20% thiamin 20% niacin 20% folate 10% vitamin C 80% RNI* = Recommended Nutrient Intakes top For perfect rice, rinse 1 cup (250 ml) uncooked long grain rice with water to clean and prevent stickiness. In a saucepan, add 2 cups (500 ml) of water to rice. Bring to a boil. Reduce heat, cover and let steam 20 minutes. Mexican Rice – fast and tasty 1 medium onion, chopped 1 2 cloves garlic, minced (or 1/4 tsp. garlic powder) 2 1 cup frozen or canned corn 250 ml 14 oz can stewed tomatoes 398 ml 14 oz can kidney beans 398 ml 1/2 tsp. chili powder 2 ml salt & pepper 4 cups rice, cooked 1 L Prepare 4 cups cooked rice as per package directions. Sauté onion and garlic in 2 Tbsp. (25 ml) of water. Add corn, tomatoes, kidney beans and seasonings. Simmer 5 minutes. Stir bean mixture into prepared rice and serve. Makes 4 servings. Rice flavouring ideas: Soya sauce, chili, sautéed mushrooms, stir-fried vegetables, dry vegetable or onion soup mix, salsa, stewed tomatoes, cheese slice, any type canned beans. Replace cooking water with tomato juice or broth or add a package of bouillon for a change. top Chili – This hearty chili can be frozen and enjoyed anytime. 14 oz can tomatoes 398 ml 14 oz can kidney beans 398 ml 12 oz can brown beans with molasses 341 ml 19 oz can black beans 540 ml 1 large potato, diced 1 1 celery stalk, chopped 1 10 oz can corn 284 ml 12 oz can mushrooms 341 ml 1 onion, chopped 1 1 tsp. garlic powder 5 ml 1 tsp. Worchester sauce 5 ml 2 tsp. chili powder 10 ml 1 tsp. Italian seasonings 5 ml Combine above ingredients. Cover and let simmer 1 to 2 hours. Makes 8 servings. top Hamburger Hash- this quick & easy casserole is sure to please 1/2 lb. ground beef 225 g 1 onion, chopped 1 2 cups hash browns 500 ml 12 oz can cream soup (mushroom or celery, etc.) 341 ml 1/2 cup milk 125 ml 1/2 tsp. salt 2 ml dash pepper dash 1 cup vegetables (fresh, frozen or canned) 250 ml Brown ground beef and onion in a large pan. Add hash browns to frying pan. Heat 2 minutes. Mix soup with milk and stir into mixture. Add veggies and season. Heat mixture, stirring often until mixture is hot and vegetables are cooked. Makes 4 servings. top Muffins & Desserts Fruity Bran Muffin – Great for packed lunches! 3/4 cup sugar 175 ml 1 3/4 cups natural bran 425 ml 1 cup flour 250 ml 1/2 cup chopped dates, apricots or raisins 125 ml 2 tsp. baking soda 10 ml 1/2 cup vegetable oil 125 ml 1 egg 1 1 1/4 cups buttermilk or sour milk 300 ml Preheat oven to 375 °F (190 °C). Grease muffin tins or line with paper cups. Combine sugar, bran, flour, dates and baking soda in a bowl. Mix together oil, egg and butter milk in a separate bowl. Stir into dry ingredients until moistened. Spoon batter into muffin cups. Bake 20 minutes or until golden brown. Freeze extras to keep fresh. Makes 18 muffins. Variations: To make your own sour milk, add 1 Tbsp. of vinegar or lemon juice to 1 cup of milk. Spice Muffins: Add 1 tsp. (5ml) cinnamon and 1/2 tsp. ginger. Orange Muffins: Substitute 1/4 cup (50 ml) orange juice for 1/4 cup (50 ml) milk and add 1 tsp. (5 ml) grated orange rind. top Rhubarb Compote – tart & tasty dessert 3 cups rhubarb, chopped (fresh or frozen) 750 ml 1 cup (or less) sugar 250 ml (or less) 1/2 tsp. lemon juice 2 ml 1/2 cup water 125 ml Combine above ingredients in a saucepan and bring to boil. Cover and let cook 3 to 5 minutes or until rhubarb is soft. Take off stove. Cool and refrigerate. Makes 6 servings. top Caramel Apple – fast & simple dessert 1 tsp. margarine 5 ml 1 apple, cored or chopped 1 1 Tbsp. brown sugar 15 ml 1 Tbsp. raisins 15 ml pinch cinnamon (optional) pinch Place apple in centre of microwaveable dish. Dot margarine on apple and sprinkle brown sugar, raisins and cinnamon. Cover with plastic wrap. Microwave on high for 5 minutes. Let cool and serve with yogurt if desired. Makes 1 serving. All apples are equal in nutrient content, so buy the least expensive when on a tight budget. top Rhubarb Crisp – a family favorite 3 cups rhubarb, chopped (fresh or frozen) 750 ml 1/2 tsp. lemon juice 2 ml 1/2 cup sugar 125 ml 1/4 tsp. cinnamon 1 ml 1/2 cup rolled oats 125 ml 1/2 cup brown sugar 125 ml 1/4 cup flour 50 ml 1/4 tsp. cinnamon 1 ml 1/4 cup margarine 50 ml Combine fruit, lemon juice, sugar and cinnamon. Place fruit in a 9 x 9-inch (2 L) pan. In a small bowl combine oats, brown sugar, flour and cinnamon. Cut margarine into mixture until it resembles course crumbs. Sprinkle crumb mixture over fruit. Bake at 350 F (180 C) oven for 40 to 45 minutes. Makes 6 servings. Substitutes: Apples can be used in place of rhubarb. Blueberries or saskatoon berries can replace some of the rhubarb for an attractive and tasty alternative. top Download our free interactive software on nutrition. Back to contents page for Eating Well on a Budget. top ©University Health Centre, 2001 http://www.ualberta.ca/healthinfo