Category Archives: Healthy

Breakfast, Finances, Healthy, Less than 5, Vegetarian

Chocolate peanut butter banana oatmeal

October 9, 2016 BudgetEpicurean Leave a comment

Are you looking for a super quick breakfast recipe? A breakfast that takes less than 5 minutes to make, is packed full of protein, and costs less than $1? Can I get a HEALTH YEAH!

Oatmeal is one of my favorite breakfast staples, for so many reasons. Oats are full of fiber to keep you full all day, so you don’t get the early afternoon munchies. Oats also contain several micronutrients such as manganese, selenium, phosphorus, fiber, magnesium, and zinc.

And, not to mention, oats are dirt cheap! You can get a huge tub for like $5. Talk about affordable meals. Oh, and if you get the quick-cook kind, you just need a minute or two in the microwave and bam, you’re ready for the day.

All you have to do is keep these ingredients around the house, and you can whip up a super healthy breakfast for under a dollar in under 5 minutes. No more excuses for having just coffee in the morning, you can fill your belly all morning long with healthy whole foods with the push of a microwave button. You can even blend all the ingredients for a thick breakfast smoothie instead.

Ingredients:

1/2 cup oats
1/2 large banana
1 tsp cocoa powder
1 tbsp peanut butter
3/4 cup milk and/or water

Step 1: Cut or mash the banana in a bowl. Add the oats and cocoa powder (more if you really want it chocolatey!), and then add the water and/or milk. Add slightly more or less depending on the consistency you want.

Step 2: Microwave for 1 – 2 minutes, give it a good stir. Add more liquid if needed, or another sprinkle of cocoa on top. Breathe in the delicious cocoa smells, and dig in!

This is almost Elvis worthy. All it’s missing is some bacon to be a breakfast fit for the King. But that seems like a little bit too far… but if you want to try it out, rock it. And let me know how it goes!

[amd-zlrecipe-recipe:61]

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Finances, Healthy, Main Dishes, Pasta, Uncategorized, Vegetarian

Quick & Easy “Cheater” Pad Thai + Peanut Sauce

October 2, 2016 BudgetEpicurean 2 Comments

Sometimes you just want something different, but also cheap, and sorta healthy. Oh, and really easy to make. Sounds like so many recipes you know right? If you’re laughing like I was while writing that, you’re in the right place. Finding recipes that hit the “sweet spot” of the trifecta: price, time, health, is a tall order.

Luckily, this recipe is one of them!

Pad Thai is probably the most famous dish outside of Thailand, and for good reason. Thailand is snack in the middle of the indochina peninsula, with a tropical climate and a lot of ocean front property. (Which comes with a lot of hurricanes and water damage, so don’t jump on that time share just yet…) This warm climate and water access combines to create a very healthy ethnic cuisine based around coconut, fish, rice, chilies, tons of spices, and tropical fruits like lemons and limes.

Authentic Pad Thai involves homemade rice noodles, hours of stewing and many ingredients common on the mainland but sometimes difficult to find and/or pricey elsewhere. This recipe is for the “cheater” who loves the flavors of Thai but doesn’t want to shell out for take-out, or spend hours in the kitchen.

You can expand this recipe to include other protein sources like tofu, chicken, or shrimp. You can also add any fresh herbs like mint or cilantro or basil, or change up the vegetables to ones that you like. You can add chilies or Thai chili paste or Sriracha to get to your preferred level of spice.

This recipe is the simplest you can make it, multiply the ingredients by the number of people you want to feed. You can easily cook for one, or for twenty. Take this bare bones recipe, try it once or twice until you’re comfortable, then make it your own! And tell me all about it in the comments.

Ingredients (per person):

1/4 package rice or soba noodles (or linguini)
1/4 small cabbage, shredded
1 carrot, shredded
1 egg, scrambled or not
1 tbsp peanut butter (or other nut butter)
1 tbsp soy sauce and/or fish sauce
2 tbsp lime juice or vinegar
1 tbsp olive oil / coconut oil
Optional: green onion, cilantro, sriracha, chopped cilantro, chilie slices, crushed peanuts, bean sprouts

Step 1: Cook the noodles according to the package, rinse and drain and set aside.

Step 2: Shred the carrot and cabbage, and add to a frying pan with a tbsp olive oil and/or stock. Cover and cook on low for 10-15 minutes, until cabbage is wilted and opaque.

Step 3: In a bowl, mix the peanut butter, soy sauce, and lime juice. Cook the egg as you like, whether you want it scrambled or with the yolk still dippy.

Step 4: Put some noodles on a plate, add a scoop of cooked veggies, and drizzle with the sauce. If you like, add optional toppings, and your egg. Enjoy!

[amd-zlrecipe-recipe:60]

How do you make this recipe yours?

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Appetizers, Casseroles, Healthy, Main Dishes, Side dishes, Vegetarian

Stuffed Zucchini Boats

September 25, 2016 BudgetEpicurean Leave a comment

With the end of summer and onset of fall, summer fruits and vegetables begin to close down shop. The last of the tomatoes are ripening on the vine, the peppers are turning red, and the final enormous baseball bat sized zucchini are finally the last of the crop with no more flowers in sight. If you’ve exhausted the number of times you can make stir fry, or latkes, or zoodles, and have bags full of shredded zucchini in the freezer for later, here is a great recipe to make zucchini taste brand new to close out the season!

This recipe has a lovely presentation, and will make people think you’re a master chef who spent hours in the kitchen. In truth this takes about 10 minutes of prep and assembly, then you simply bake it until ready. You can easily make this vegetarian by omitting the ground turkey and using tofu or lentils or some other kind of bean / meat substitute.

Ingredients:

1 large or 2 smaller zucchini, cored
1 egg
1 pound ground turkey
1/2 cup cooked rice
1/2 cup bread crumbs
1/2 cup salsa (optional but recommended)
Optional: spices to taste

Step 1: Cut the zucchini in half length wise, and use a knife or spoon to scrape out the inside core. Make sure you remove all the seeds, but you can save the pulp to add to the stuffing.

Step 2: In a bowl, mix the cooked rice and meat (or beans, tofu, etc) with the pieces of zucchini pulp and salsa. Add the eggs and bread crumbs and any spices you want and mix well.

Step 3: Spoon the stuffing mixture back into the hollowed out zucchini boats.

Step 4: Bake face-up on a baking sheet in an oven set to 350 for about 25-30 minutes, until zucchini is soft enough to pierce with a fork and stuffing is slightly crunchy on top.

That’s all there is to it! You can sprinkle on a bit of Parmesan cheese or garlic salt right before serving, or add extra salsa on top. You can sneak extra veggies in there too, I added a few bites of some roasted beets I had in the refrigerator, as you can see by the lovely pink color.

[amd-zlrecipe-recipe:59]

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Appetizers, Healthy, Side dishes, Snacks, Vegan, Vegetarian

Refrigerator Pickles

September 11, 2016 BudgetEpicurean Leave a comment

Just imagine biting into the perfect pickle. It is softened, but still crunchy, with a tangy note accented with just a touch of sweetness and an after-bite of pepper. The delicious, fresh taste of summer, to be had any time you have a hankering! I have some awesome news, friends, you are capable of making your very own pickles! Yes, you!

You don’t have to buy sad, soggy pickles that were jarred in a factory months ago. And it doesn’t have to take hours of boiling water and hard work, expensive or obscure pickling spice mixes, or waiting months for the pickling process to be complete. You can have the fresh, irresistible crunch of summer time bounty any time you want it, within hours, and using items you likely already have in the house. Well, as long as you stock your refrigerator with these pickles!

My family always had these in spades during summer and fall, they are the perfect side dish, topping to burgers or hot dogs, or snacks eaten right out of the bowl by the handful. I have also heard them called “Dutch Pickles” by some crazy people.

They are also quite easy to customize. If you don’t like super puckery pickles, go easier on the vinegar and use more water. If you’re the sweet pickle kinda person, I will try not to judge you too much as you add up to a 1/2 cup of sugar. If you gag at the taste of black pepper, leave it out. If black pepper is for wussies, feel free to pop a jalapeno or habanero into the mix! You can also add other herbs and flavors like garlic cloves, fresh dill, sliced peppers, or mustard seed.

Whether you call them Refrigerator Pickles, or Dutch Pickles, or just pickles, you should definitely make this recipe at least once in your life! They are able to be eaten within an hour, best after 6-8 hours, and will keep in the refrigerator for several weeks. Though after you get a taste, I doubt they will last that long. 😉

Ingredients (1 quart):

1 large cucumber or several smaller (about 2 cups)
1/2 white onion, thinly sliced
1 tbsp white sugar
3/4 cup water
1/4 – 3/4 cup vinegar (to taste)
Black pepper & salt to taste
Optional: thinly sliced radishes/ zucchini / carrot/ peppers

Step 1: Slice your cucumber and onion as thinly as humanly possible! If you are using other veggies, slice those up thin as well. Be very careful and be aware of knife safety of course, or use a mandoline if you have one. This is important to get all the lovely juices distributed as quickly as possible to pickle your veggies!

Step 2: Heat the water just to boiling, and dissolve the sugar. Press your cucumbers and onion in layers into a quart container, adding black pepper and salt as you go. Add the vinegar to the water and pour it all over the pickles.

Step 3: Wait about 8 hours to overnight or longer. Now you have the perfect summer snack! Eat them straight from the jar, pile them onto sandwiches, burgers, hot dogs, tacos, or dice them and add to potato or tuna salads. These delicious pickles are a great way to enjoy summer’s bounty, and will keep long after the cold chill of autumn rolls in.

And did I mention this recipe is fat-free, vegan, gluten-free, and barely 100 calories even if you eat the whole quart in one sitting?!? I won’t tell if you don’t…

[amd-zlrecipe-recipe:58]

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Comfort food, Healthy, Main Dishes, Soups, Vegetarian

Corn & Potato Chowder

September 4, 2016 BudgetEpicurean Leave a comment

As summer winds down and schools re-open, some mourn the loss of hot, carefree summer days at the beach, while others rejoice at cooler nights and empty houses (I see you, moms everywhere!). For those who garden, or anyone who eats locally, you know this means that corn and potatoes are coming to the end of harvest season. There isn’t much better than biting into a crisp, sweet corn on the cob! But in case you get tired of that, this is a great way to use corn, or feel free to substitute in canned or frozen too.

Now that the heat of summer is starting to wane, soups and chowders become more tempting. Save some of your bumper crop of corn in the freezer, and potatoes store well for months in a cool dry place, and you can have this chowder anytime in the coming months. You can take fresh cooked corn cobs, and using a sharp knife just cut all the kernels right off. Freeze those in bags, and you will have a taste of summer any time. Or use the freshest, sweetest corn you can get your hands on and make it right now!

Ingredients:

3-4 ears of cooked corn, with kernels cut off (or 1 can/small bag frozen)
3-4 medium red skin potatoes, diced
2 tbsp butter or oil
1 cup whole milk
1 cup chicken stock
3-4 tbsp flour or cornstarch
2 small leeks
1/2 small onion
2 cloves garlic
Black pepper & salt to taste

Step 1: In a frying pan, cook the onions, leeks, garlic, and potatoes in oil for 10-15 minutes, until onions are translucent and potatoes are soft. Add the corn and chicken stock, bring to a boil for 3-5 minutes.

Step 2: Remove a few tbsp of the soup, and add the flour to it. Mix well to create a roux, then pour back into the pot along with the milk. Bring to barely a simmer, season to your tastes. Serve with fresh biscuits and top with fresh parsley if you like!

[amd-zlrecipe-recipe:57]

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Appetizers, Beverage, Breakfast, Healthy, Less than 5, Snacks, Sneaky Healthy, Vegan, Vegetarian

Smoothie Freezer Bags

August 28, 2016 BudgetEpicurean Leave a comment

Happy 500th Post! Time flies when you’re having fun 😉

Let me describe for you a typical American’s morning. We wake up to the alarm going off, maybe hit “snooze” once or twice or ten times. Realize what time it is, maybe freak out about everything we need to do today. Finally coerce ourselves out of bed (probably with the promise of coffee soon).

We stumble into the kitchen and autopilot the caffeine of choice (hot tea, cocoa, Moutain Dew, but probably coffee. So much coffee). Glance at the clock, think “oh crap I’m gonna be late!” run back to our room, look through closets and drawers trying to find something to wear that is appropriate / cute / in season / matches the weather / doesn’t smell like rotten garbage / still fits.

Finally clothed, we rush to the bathroom. We shave, shower, do our makeup, brush our hair, bonus points for time to blow dry or style it, brush our teeth (hopefully!). Now with negative two minutes to go until we need to leave, we rush out the door, maybe with second coffee in to-go mug in hand, and off to work we go… And don’t even get me started on the ridiculous circus that is a morning when there are children involved!

Where is the breakfast in all this rush?

You know your entire life your mom always said breakfast is the most important meal of the day, and of course she is right. A healthy breakfast helps you wake up, gets your metabolism revved to create and repair cells, pump blood and oxygen, filter out the bad stuff, and move your muscles all day.

It keeps you from getting hangry right around ten or eleven am and making a trip to the vending machine / coffee shop / donuts in the break room and gets you through until lunchtime. It keeps your neurons firing so you can think and be your best all day.

But you just don’t have the time!

I get it. I’ve been there a million times. Drive through bagels, donuts or muffins from heaven when someone has a birthday or there’s a meeting and its catered, a granola bar hidden in a desk drawer. Some days you gotta do what you gotta do.

But there is a better way.

Enter: The Smoothie Freezer Pack!

Oh yes, this thing is a busy persons’ dream. Just pull it out, dump in a blender with some milk or juice, push “go” and walk away for a few minutes. Pour it into a glass or travel mug and you have a real food, super healthy, breakfast of champions with almost no work! It just takes a few moments of prep and a bit of planning ahead. Don’t get scared now, I believe in you.

On a weekend or whenever you grocery shop, just stock up on 5 bananas, 2-5 other fruits you like, and some sort of green (spinach is a good starter, but you can also use kale, swiss chard, beet greens, mustard greens, etc). Then grab some plastic zip top baggies and a knife, and here we go!

Step 1: Cut up all your fruits. You will notice avocados, and that may worry you. But trust me, if you’ve never tried it, avocado is AMAZING in smoothies! And it is a super way to sneak in some healthy fats and a creamy texture that no one will even know is there! It will be our secret 😉

Step 2: In each baggie, add 2-3 types of fruits, one whole banana, and a big ol’ handful of greens. I used avocados, pears, peaches, blueberries, pineapple, spinach, and beet greens. Try different combinations until you find what you like the best.

Step 3: Zip up the baggies, and pop them in the freezer. That’s it! Now all you need to do when you want breakfast in a hurry is take out a bag, pour it into a blender. Then add about 1/2 – 1 cup of liquid of choice, I recommend milk, juice, green tea, or kefir, and blend until smooth.

These smoothie packs can also be a great after-workout refresher, or a snack / treat anytime you want a blast of healthy fruits and veggies. You can add some protein powder or a tablespoon of peanut butter for an extra protein punch. Now go forth and conquor your day!

What is your favorite smoothie mix? Do you have a super quick breakfast you love? Share here!

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Casseroles, Comfort food, Healthy, Main Dishes, Sneaky Healthy

Sweet Potato Lentil Meatloaf

August 21, 2016 BudgetEpicurean 1 Comment

Everyone knows the iconic meatloaf, a loaf of meat. You may have fond memories of your mother serving it as a child, you may have a secret family recipe, you may have only seen it on TV, or you may be a whiz at making vegetarian versions for faux-meat-loaf. Heck, maybe you don’t actually know what meatloaf is. Whatever the case, I will bet you you can adapt this recipe to suit your tastes!

When dating/living with/married to die-hard meat lovers and trying to stuff more vegetables into a resistant person’s diet, you need some tricks up your sleeve. This recipe is great because it combines two of my favorite strategies: shred the veggies so you barely know it’s there, and add lentils to meat to bulk it up without affecting taste too much. If you want a vegetarian version of this dish, easy peasy just leave the ground turkey out and double down on lentils, or try half lentils and half black beans.

This recipe creates a moist, tender, tasty loaf which is packed with all kinds of healthy goodies. The sweet potato gives it vitamin A, beta carotene, fiber, vitamin C, and other nutrients. The lentils give you tons of healthy fiber, protein, folate, iron, and other nutrients. If you add the meat, it keeps the carnivores happy too, and has a texture not much different from meat alone.

Ingredients:

1 pound ground turkey (or pork, beef, chicken)
1 cup cooked lentils
1/2 cup rolled oats
1 egg
1 med-large sweet potato, shredded
Spices to taste (suggest garlic salt, pepper, Italian seasoning)

For the Sauce:

1 small can tomato sauce
2 tbsp hot sauce
2 tbsp ketchup

If you are staying away from processed things (good for you!) and or feel ambitious and want to make your own ketchup (see here) or hot sauce (right here) then go for it! You can use other sauces if you don’t like ketchup such as BBQ sauce, Worcestershire, mustard, or Thai chili sauce. Or you can go sauce-less & have your meatloaf naked!

Step 1: In a large bowl, combine lentils, meat, oats, eggs, and any spices you are using. Optional additions here: diced onion, garlic, or bell peppers.

Step 2: Shred your sweet potato , and add that to the mix.

Step 3: Spray a bread pan with cooking oil, and spread the mixture into the pan, smoothing down the top.

Step 4: In a small bowl or just on top of the loaf, mix the sauce ingredients together and spread evenly over top.

Step 5: Bake in a 350 oven for about 75 minutes.

And that’s all there is to it! Slice it up and serve it up. I made some cheesy potatoes and fresh corn on the cob and it was a delightful summertime meal.

Of course, with meatloaf leftovers the best thing to do it make meatloaf sandwiches! Add some shredded cheese, maybe some extra sauce, and it has a whole new life. Mmmm-mmm!

[amd-zlrecipe-recipe:56]

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Appetizers, Healthy, Less than 5, Main Dishes, Salads, Side dishes, Vegetarian

Caprese Salad

August 14, 2016 BudgetEpicurean Leave a comment

Isn’t it amazing how the simplest of things can tend to be the most delicious? Sometimes we get wrapped up in crazy new flavors, seasonings, toppings, ingredients list as long as your arm. But it truly is quality that makes all the difference. When produce is seasonal, fresh, local, and picked in its prime, there is nothing better. And nothing says “summer” quite like a fresh Caprese salad. Soft, creamy mozzarella cheese, tangy fresh basil, and plump juicy heirloom tomatoes fresh from the vine. OPA!

High-quality cheese is a delight, while 99 cent slices of pasteurized processed cheese like product is hardly worth wasting the calories and preserving your insides. And you can taste the difference between a true fresh pressed, high quality olive oil and a knock off lower quality oil or mixture. It should taste grassy and strong on its own, maybe tickle the back of your throat a little. That is the anti oxidants working. It is worth investing in some! A little bit goes a long way.

Ingredients:

1 large fresh tomato
1 large ball fresh mozarella cheese
Big handful fresh basil leaves
Drizzle of olive oil
Optional: Sea salt to taste

Step 1: Slice the tomato and mozzarella into slices, about 1/4 – 1/2 inch thick. Layer them alternating on a plate with fresh basil leaves. Drizzle olive oil over it all, and sprinkle on some sea salt. That’s it.

You can also make this salad on skewers to serve as an appetizer or snack, or use the tiny mozzarella balls and grape tomatoes for an adorable itty bitty version! These flavors also lend themselves very well to bruschetta or pasta dishes.

What is your favorite summer dish? Do you have other recipes with the Caprese flavors you’d like to share? Comment below!

Casseroles, Healthy, Main Dishes, Pasta, Vegetarian

Creamy Peas and Panchetta Pasta

August 7, 2016 BudgetEpicurean Leave a comment

Nothing is quite so satisfying and delicious as enjoying a brief crop of produce in its prime. Spring peas are a great example. They burst into bloom in the early spring, swell to full pods, and then quickly disappear, leaving round seeds to dry and protect until next year.

The beauty of frozen produce is that you can lock in all the enzymes and living nutrients of a fresh item and keep it for use many days or weeks or even months later. Flash frozen vegetables can be the next best thing to right-from-the-dirt produce, and maybe even better because it is washed and minimally processed. This way, you can enjoy this fresh taste of spring any time of the year!

The cream sauce is made with a minimal amount of fat. I used some half and half and some regular 2% milk. Add fresh grated Parmesan cheese and if you desire a tbsp or so of flour for a thick, creamy, salty sauce that tastes like velvet and will satisfy any Alfredo lover. You can use other types of cheeses too, don’t be shy about trying mozzarella or reggiano, asiago or feta.

Ingredients:

1/2 – 1 cup fresh or frozen peas
1 cup torn greens of choice (kale, swiss chard, collards, spinach)
2 slices thick cut bacon (optional, you can omit for a vegetarian recipe or use turkey bacon instead)
1/2 cup half and half
1/2 cup milk
1/4 – 1/2 cup grated hard cheese
Salt & pepper to taste
1/2 pound cooked fresh pasta, drained

Step 1: Boil and drain your pasta. In a frying pan, cook the bacon until crispy. Remove and drain all but about 2 tsp of fat*, and crumble the bacon. Cook the peas and greens in the bacon fat for 5-10 minutes, until softened.

Step 2: To the pan, add the milks and bring to a slow simmer. Add the cheese and salt and pepper to taste. Mix well until thickened, add flour 1/2 tbsp at a time if desired. Pour it over the hot drained pasta and top with a sprinkle of fresh grated cheese!

*If you want a vegetarian dish, omit the bacon and use vegetable of coconut oil instead!

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Appetizers, Healthy, Less than 5, Main Dishes, Side dishes, Vegetarian

Stuffed Squash Flowers

July 31, 2016 BudgetEpicurean Leave a comment

If there’s one thing every gardener knows, it’s to always over-plant zucchini plants. Just kidding. Every gardener reading this just did a facepalm I bet.

Zucchini is notorious for going from a few fan-like leaves to a gigantic jungle of non-stop baseball-bat sized squash within days. The things just can’t stop won’t stop. And every summer, we still seem surprised when we end up with so many of the dang things, we can’t even give them away anymore.

(That won’t stop me from planting it and loving it every year!)

Once you have exhausted all the stir-fried zucchini, zucchini bread, and Zoodles (zucchini noodles), you may stop to wonder, where do these things keep coming from?!

The answer: flowers!

Flowers get pollinated and produce new zucchini. Flowers are also tender and delicious when stuffed and fried. Why not do yourself (and your neighbors) a favor, and eat some before they grow into a 10-pound giant you forgot under a leaf until it got too big and woody to eat?? Also they are just really, really good.

Ingredients:

6-12 zucchini or any squash flower
2-3 tbsp cottage cheese (any kind of cheese)
2-3 tbsp ground beef
1 egg, or 3-4 tbsp milk
1/4 cup bread crumbs
1/4 cup oil (coconut preferably)

Step 1: Rinse the flowers and make sure there are no friends still inside. Not a joke, I picked some flowers and dropped one in shock when it buzzed. A bee flew right out!

Step 2: Gently peel the flowers open, and pick out the stamen. Stuff a tiny bit of beef and cheese inside. To keep these vegetarian, you could use any cooked vegetable or grain combo and forego the meats and cheese.

Step 3: Roll the stuffed flowers in the egg or milk, and then in the breadcrumbs. Completely coat it. Heat the oil just until it start to sizzle, then add the flowers. Fry for 1 minute and flip, fry the other side. Place onto a plate, and then try to let them cool enough to scarf them down!

You could stuff these little guys with any number of things, from rice to quinoa, to shredded carrots or feta. If you want it to be totally vegan, use plain water instead of egg to make the breadcrumbs stick. I made 8, and my husband only got ahold of one of them before I demolished the whole plate! You’re lucky I even got photos…

Have you ever tried stuffed flowers? What do you stuff them with? Let me know below!

Budget Epicurean

Category Archives: Healthy

Chocolate peanut butter banana oatmeal

Quick & Easy “Cheater” Pad Thai + Peanut Sauce

Stuffed Zucchini Boats

Refrigerator Pickles

Corn & Potato Chowder

Smoothie Freezer Bags

Sweet Potato Lentil Meatloaf

Caprese Salad

Creamy Peas and Panchetta Pasta

Stuffed Squash Flowers

The fusion of food, fun, frugality, and curiosity.