Good & Cheap Cookbook

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BARE ESSENTIAL GLOBAL PANTRY *Extra Virgin Olive Oil $5.99 Anti-Oxidant/Good Fat/ Anti-Aging/ Use in Pesto, Dressings, Salads, Finish Pastas, Potatoes, Vegetables *Whole Wheat Pita Bread $1.69 Low Cal/ High Fiber/ Use for Sandwiches, Pita Pizza, Make Baked Chips for Dip or Salad *Corn Tortillas $1.99 Low Cal/ High Fiber/ Use to make Quesadillas, Enchiladas, Tacos, Baked Taquitos ,Casseroles , Make Baked Chips for Salads Alaskan Wild Canned Salmon $3.49 Heart Healthy/High in Omega 3’s/Low Fat/ Use of make Salmon Cakes, Salmon Loaf, Casseroles , Fill Empanadas, Patties, Salmon Salad, Soup, Hash, Creole Cook Up *Ground Chicken or Turkey $2.99 Low Fat / Use to make Chili, Picadillo, Empanadas, Italian Meat Sauce, Stir fry, Lettuce Bundles, Sheppard’s Pie, Sausage, Burritos, Tacos, Hamburger, Meatballs, Moussaka, Pasta, Kibby, Boreks, Sloppy Joes, Stir Fry, Stuffed Peppers Frozen Local or Wild Shrimp $5.99 Low Fat/ Use to make Stir Fry, Jambalaya, for Salads, Stews, Soup, Fried Rice, Pasta, Pilau, filling Stuffing, for Dumplings, Empanadas, Patties, Quesadillas, Fresh Spring Rolls, Tacos, Risotto, Omelets, Paella Pressed Tofu $.1.99 Low Fat/Good Source of Selenium/Lowers Bad Cholesterol/ Use to make Stir Fry, Stews, Soups, Salad, Paella, Scrambled, as a Spring Roll ,Dumpling, Empanada, Burrito, Lettuce Wrap, Sandwich, Casserole filling, Smoothies *Curry Powder $1.29 A mix of powerful spices that are Anti – Inflammatory/Cleansing/ Possible aid in prevention of Alzheimer’s, Cancer, and Heart Disease/ Use to make Stews, Rice Dishes, Samosas, Stir Fry, Mayo, Sauces, Noodle Dishes, Dips, Salad Dressings, Soups, Dry Rubs, Marinades, Potatoes, Roasted Vegetables *Jerk Seasoning $2.99 High Flavor/Aides in Digestion with main ingredients Scotch Bonnet Peppers, Allspice, and Thyme, has many antioxidants spices / Use to make Jerk Chicken, Lamb, Pork, Fish, Tofu, to add an nice flavor to Soups, Stews, Marinades, Rubs, Rice Dishes, Roasted Vegetables *Smoked Paprika $3.99 High in vitamin C/Rich in anti-oxidants/ Use to make Spice Rubs, flavor Soups, Rice Dishes, Salad Dressings, Dips, Potatoes, Vegetables, Eggs, Stews Page 14 of 23
Honey $2.99 Vitamin Rich/Anti-Oxidant/ Use in Dressings, to Sweeten things instead of Sugar like Carrots, Sweet Potatoes, Smoothies Whole Grain Mustard $2.99 Helpful for digestion and metabolism/Good source of omega-3 fatty acids as well as calcium, dietary fiber/ Use as a condiment on meat, hot dogs, pretzels, Sandwiches etc. Use to make Mayonnaise, Vinaigrettes, Dressings, Marinades, Barbecue Sauce, and other Low Fat Sauces *Coconut Milk $1.00 Contains Calcium, Potassium, Chloride, Vitamin A and E/Helps to reduce blood pressure, stabilize blood sugar, and improve bone and dental health. Use to make Sauces, Stews, Vinaigrettes, Dressings, Marinades, Smoothies, Vegetable Mashes, and Soups Walnuts $2.99 Anti-Oxidant/High in Omega 3’s/ Use in Sauces, Salads, Dressings, Stuffing, Rice Dishes, Sautéed Vegetables, Pesto Fish Sauce $2.00 Use in Stir Fry, Sauces, Dressings, Marinades, Fried Rice, Carmel Chicken, Noodle Dishes, Soup, Stews Miso Paste $3.99 Good vegetable-quality source of B vitamins (especially B12)/ Anti- Oxidant/ Use to make Soup, Dressings, Sauces, Pastes, Marinades, *Quinoa $3.99 Low Fat/High Fiber/High Protein/ Use to make Risotto, Soups, Stews, Stir Fry, Salads, with Beans *Frozen Chopped Spinach $1.99 Spinach and other dark leafy greens like kale, collards, Swiss chard, turnip greens and bok choy are loaded with calcium, folic acid, vitamin K and iron. Also rich in vitamin C, fiber and carotenoids/ Use in Soups, Rice Dishes, Dips, to fill Burritos, Quesadillas, Omelets, Empanadas, Lasagna, Phyllo, to make Stuffing for Chicken Breasts, Mushrooms, Seafood, Stuffed Shells, Bread *Garbanzo Beans (Chickpeas) $1.00 High in Fiber/ G source of folic acid and protein, as well as minerals such as iron, copper, zinc, and magnesium/ Low Fat/ Use to make Falafel, Hummus, Veggie Burgers, add to Stews, Rice, Pasta, Cous Cous, Salads, Baked to make a snack , with Potatoes *Pumpkin $2.00 Anti-Oxidant/Nutrient Rich/ Low Fat/ Used to make Soups, Stews muffins, breads, puddings, and smoothies. Pumpkin seeds can be eaten as a snack, used to top Salads or added to Sautéed vegetables Page 15 of 23
Page 1 and 2: GOOD, CHEAP AND HEALTHY…HOW TO EA
Page 3 and 4: MENU FOR INTERACTIVE DEMO WITH RECI
Page 5 and 6: Once the peas are cooked, add the c
Page 7 and 8: On Hand: 5 Day Meal Planning Worksh
Page 9 and 10: Other: one apple ($0.94), seven sli
Page 11 and 12: Breakfast: Farina, two espressos Sn
Page 13: CHEAP AND HEALTHY SHOPPING LIST Gra
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Page 21 and 22: NADINE’S BEANTOWN”S ETHNIC MARK
Page 23: South End Formaggio, (617) 350 - 69

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