Introduction

Introduction There are multiple challenges to preparing healthy and nutritionally complete meals. These challenges include time limitations, financial constraints, food preparation skills, equipment, and appliances, and healthy menu planning skills. The current project, “Eating Healthy on a Budget”, provides ideas for preparing one dish meals and sandwiches, shopping tips, and stocking a basic pantry. The goal is to provide simple, easily prepared meals that parents/guardians and children can do together. The sections on one dish meals and sandwiches present ways to mix and match ingredients to add interest, color, variety, and crunch while being healthy. The one dish meals and sandwiches ideas are presented in tabular form to maximize variety, ethnic food preferences, and use of basic foods that can be purchased or often provided at food pantries. These tables also allow individuals and families to make choices based on food preferences, food availability, and create a variety of dishes with minimal resources. The dishes require basic equipment and food preparation skills to assist in saving time and money. In addition, suggestions for choosing healthy ingredients and making nutritionally complete meals are provided. To help cook for families of varying sizes, a table for converting the basic recipe is included. These sections encourage clients to try new foods and food combinations to create interesting meals. General shopping tips are given, emphasizing stretching the food budget. The section on stocking a basic pantry will be helpful in preparing the presented menu ideas and to assist with being prepared for weather-related emergencies. Instructions for Using the One Dish Meal Table One Dish Meals The one dish meal suggestions have 6 basic ingredients in amounts to prepare 4 average servings. The basic recipe includes pasta, rice, bread (starch); meat, poultry, fish, beans, or eggs (protein); cooked vegetables; liquids/sauces; seasonings; and optional toppings. Each column contains 14 suggestions to choose from in making the dish. The one dish meal can be prepared by choosing any one ingredient in amounts specified from the pasta, rice, bread group; meat, poultry, fish beans, or eggs group; cooked vegetables group; and liquid/sauce columns. Combination of seasonings and toppings can be selected according to individual preferences. More variety can be achieved by choosing more than one type of meat, vegetable and/or liquids/sauces as long as the total amounts for each column remain the same. For example, adding corn and green beans to a dish should not exceed 1 ½ cups for the basic recipe. If quantities of grains, meat, and vegetables are increased from the basic recipe adjustments in amount of liquid/sauce may need to be made. Since families come in varying sizes, a table for adapting the basic recipe for smaller and larger quantities is provided. Suggestions for completing a meal that is nutritionally balanced and healthy are listed at the end of the section. “Healthy Choices” are listed to assist families in preventing and treating common chronic diseases, such as hypertension, heart disease, and obesity. Ingredients for One Dish Meals (makes 4 servings) Pastas, Rice, Meat, Poultry, Vegetables Liquid Seasonings Toppings Bread Fish, Beans, or (cooked) Ingredient/Sauces Eggs 1- 1 ½ cups 1 ½ -2 cups 1 ½ cups 1 – 1½ cups To taste As desired Cooked spaghetti Tuna fish Mixed vegetables Canned creamed soups Barbecue sauce Bread crumbs (chicken, celery, broccoli, mushroom) Cooked macaroni Canned meats Tomatoes Canned cheese soup Worcestershire Crushed crackers (ham, chicken) sauce Cooked noodles Cooked hamburger Corn Canned tomato soup Soy sauce Parmesan cheese Cooked shells Cooked chicken Green beans Evaporated milk Herbs (basil, American cheese oregano, parsley) Cooked angel hair Cooked turkey Green peas Tomato sauce Garlic or garlic Crushed potato chips pasta powder Cooked spirals Cooked pork Squash Spaghetti sauce Ginger Crushed corn chips Cooked lasagna Cooked lean Zucchini Milk Paprika Crushed tortilla noodles sausage chips Cooked vermicelli Hot dogs Potatoes Chicken Adobo Croutons broth/bouillon Cooked bulgur Dried beef Broccoli Vegetable broth Sofrito Swiss cheese Cooked couscous Hard cooked eggs Cabbage Beef broth/bouillon Chili powder Mozzarella Cooked barley Cooked lentils Onions Water Mustards Diced eggs Cooked rice Cooked split peas Carrots Salsa Brown sugar Crushed pretzels Cooked rice Cooked or canned Celery Sour cream Lemon juice Mashed potatoes noodles beans * Bread, cubed Any cooked or Canned mushrooms Yogurt Hot sauce Chopped nuts canned fish Other – any Other – any other Other – any other Other – any other Other – any other Other – any other favorite pasta, rice favorite or favorite or favorite or favorite or favorite or or noodles traditional meats or traditional traditionally used traditionally used traditionally used poultry vegetables liquids seasonings toppings *some varieties of beans: kidney, chicken pea, black, white, navy, black-eyed peas, great northern Preparation of One Dish Meals Directions: 1. Choose one ingredient from each column. If you increase the number of ingredients chosen, you may need to change the amount of liquid ingredients. Toppings are optional. 2. Mix all ingredients, except topping, together. 3. Heat thoroughly in oven or on the stove. In oven: place ingredients in an oven-proof dish, add topping if desired, cover dish, and bake at 350˚ for about 30 minutes, uncover and bake for 15 minutes to brown the topping. On stove: place ingredients in a large skillet, simmer on top of stove until bubbly, add toppings and simmer for additional five minutes. To make more than 4 servings: The table below will help you determine how much to use. Number of servings Pasta, rice, bread Meat, poultry, fish, Vegetables (cooked) Liquid beans or eggs ingredient/sauces 2 ½ - ¾ cups ¾ - 1 cup ¾ cup ½ - ¾ cup 6 1 ½ - 2 ¼ cups 2 ¼ - 3 2 ¼ cups 1 ½ - 2 ¼ cups 8 2 -3 cups 3 – 4 cups 3 cups 2 – 3 cups 10 2 ½ – 3 ¾ cups 3 ¾ - 5 cups 3 ¾ cups 2 ½ - 3 ¾ cups 12 3 – 4 ½ cups 4 ½ - 6 cups 4 ½ cups 3 – 4 ½ cups As you increase the number of servings, adjust the seasonings and toppings to taste. Making One Dish Meals Part of a Healthy Diet Healthy Choices: 1. Choose whole grain pastas, brown rice, and whole grain breads as often as possible to increase the fiber in your diet. 2. Choose lean meats. Remove the skin from poultry. Remove visible fat from meats and poultry. Choose water-packed canned fish. To help prevent heart disease, limit eggs, substitute fish and/or beans several times a week for red meat and sausages. 3. Including a variety of vegetables in the dish will provide color, taste, texture, vitamins, minerals, and fiber. Drain and rinse canned vegetables to decrease salt especially if you want to prevent high blood pressure. When in season, choose fresh vegetables. 4. Canned soups and sauces are generally high in salt. If concerned about high blood pressure and heart disease, consider one of these options: using a smaller amount, substituting lower salt versions, or using alternative liquids and/or limiting added salt. 5. Seasonings add to the flavor of foods. Using herbs and spices can limit the amount of salt needed in the dish. 6. Toppings add flavor, texture, and color. However, toppings also add calories and may add additional salt or fat that you may want to avoid if you are watching your weight or have high blood pressure. Completing the Meal: Add a fresh or canned fruit. Choose a beverage: fat free or low fat milk, water, unsweetened fruit juice Choose a whole grain bread, muffin, biscuit, or roll if desired For more vegetables, add a salad. Instructions for Using the Sandwich Table Sandwiches The table for preparing a variety of sandwiches includes a choice of breads, fillings, vegetables, toppings, and ideas for optional special ingredients to add a surprise. To use the table, choose one or more ingredient from each group based on food preferences and availability. Try new combinations for added variety. As with the one dish meal section, suggestions for completing a meal that is nutritionally balanced and healthy are listed at the end of the section. “Healthy Choices” are listed to assist families in preventing and treating common chronic diseases, such as hypertension, heart disease, and obesity. Encourage clients to try a variety of combinations to make meals fun, nutritious, and healthy. Building Healthy Sandwiches as Part of a Meal Choose a Bread Choose a Filling Add interest with Add flavor with For a special treat vegetables toppings try Bread Ham/roast pork Lettuce Mustards Dried fruits Rolls Roast beef Cucumber Ketchup Nuts English muffin Light bologna Tomatoes Low fat dressing Seeds Biscuits Corned beef Onion Mayonnaise Sliced bananas Pita (pocket bread) Turkey Carrots Relish Granola Bagel Chicken Fresh spinach Oil Raisins Tortilla Tuna Green peppers Vinegar Shredded coconut Flat bread Hard cooked or scrambled Bean sprouts Pickles Hot sauce eggs Corn bread Peanut butter Zucchini slices Jelly Hot peppers Wraps Cheese Sliced squash Salsa Hummus Healthy Choices: 1. Use whole grains products often to increase fiber in your diet. Try a variety of breads such as rye or pumpernickel. 2. Choose lean meats. Remove the skin from poultry. Choose water-packed canned fish. To help prevent heart disease, limit eggs and choose lean cuts of meat and light luncheon meats. 3. Use a variety of vegetables on the sandwich to add crunch, as well as increase fiber, vitamins, and minerals in your diet. 4. Limit the amount of toppings used if you are watching your weight or need to limit salt because of high blood pressure. Completing the Meal: Add a fresh or canned fruit. Choose a beverage: fat free or low fat milk, water, unsweetened fruit juice For more vegetables, add a salad. When it’s cold outside, add a soup. Shopping Tips 1. Plan a menu for the week and prepare a shopping list after checking your pantry.

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