Good & Cheap Cookbook

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Melt the butter in a non-stick or cast- iron pan on medium-high heat. Add the sugar and let it melt into the butter for about 2 minutes. Place the bananas face down in the butter-sugar mixture, then cook for 2 minutes or until they become brown and sticky. Carefully flip them over and do the same to the other side. Serve them whole or split them into quarters. Drizzle any caramel left in the pan over the bananas. Serve with ice cream or on their own. Notes for Personal Menu Planning 1. What does your family like to eat? 2. How does your family like to eat? 3. What are your family’s favorite dishes? 4. Do you have any concerns about the way you family eats? What are they? 5. What do you like about the way your family relates to food? 6. What changes would you like to see in the way your family relates to food, health, and exercise? 7. What do you want to get out of this workshop? Page 6 of 23
On Hand: 5 Day Meal Planning Worksheet Check refrigerator, freezer, and cupboard for items that need to be used. Fill in menu using these items. Review grocery ads for specials that you can use this week in your menu plan. Add to menu plan and grocery list. Think about family favorites and staples needed. Check for ingredients needed for recipes in menu plan. Add to menu plan and grocery list. Compare menu to MyPlate. Breakfast: Lunch: Dinner/Supper: Snacks: How Did I Do? a Bread/Cereal a Vegetable a Fruit a Dairy a Protein a Bread/Cereal a Vegetable a Fruit a Dairy a Protein a Bread/Cereal a Vegetable a Fruit a Dairy a Protein a Bread/Cereal a Vegetable a Fruit a Dairy a Protein a Bread/Cereal a Vegetable a Fruit a Dairy a Protein Iowa State University Extension and Outreach programs are available to all without regard to race, color, age, religion, national origin, sexual orientation, gender identity, genetic information, sex, marital status, disability, or status as a U.S. veteran. Inquiries can be directed to the Director of Equal Opportunity and Compliance, 3280 Beardshear Hall, (515) 294-7612.Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Cathann A. Kress, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa. SHOPPING & MEAL PLANNING TIPS Start to plan your own menus that will help you stick to your food budget. Here are ideas to consider: • Eat seasonally and locally produced food whenever possible • Choose low-cost foods; use unit pricing to find the best food prices. • Use smaller amounts of meat, poultry and fish. • Use dried beans, peas, and lentils as protein sources. • Feature grain products. ● International markets have superb fresh (conventionally grown) veggies • Alter favorite recipes. • Avoid waste: plan for leftovers. • Make your own convenience mixes. Choose Low-Cost Foods Low-cost meals do not have to be dull or lack variety. There are many low-cost, nutritious foods from which to choose. • Check weekly grocery ads in your paper to find the best buys. Page 7 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: Once the peas are cooked, add the c
Page 9 and 10: Other: one apple ($0.94), seven sli
Page 11 and 12: Breakfast: Farina, two espressos Sn
Page 13 and 14: CHEAP AND HEALTHY SHOPPING LIST Gra
Page 15 and 16: Honey $2.99 Vitamin Rich/Anti-Oxida
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Page 21 and 22: NADINE’S BEANTOWN”S ETHNIC MARK
Page 23: South End Formaggio, (617) 350 - 69

Good & Cheap Cookbook

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