Brazilian Rice

Brazilian Rice This vegetarian dish combines leafy greens and high fiber brown rice to make a wholesome side dish or a satisfying main dish.  Average Cost: $13.13 Prep Time: 15 minutes Cooking Time: 30 minutes Servings: 8 Recipe Source: MyPlate.gov Ingredients 2 12-ounce packages of frozen spinach (thawed) 1 cup brown rice (cooked) 2 tablespoons […]

Quinoa and Black Bean Salad

Quinoa and Black Bean Salad (Ensalada De Quinoa y Frijoles Negros) Quinoa is combined in this recipe with black beans, savory vegetables, and spices for a cold salad that is light and refreshing. This salad is high in protein and can be served as a main or side dish.  Average Cost: $10.66 Prep Time: 10 […]

Black Quinoa Asian Slaw

Black Quinoa Asian Slaw Spicy, crunchy, and flavorful, this dish makes a complete meal, with a wide range of vegetables and protein-packed quinoa.  Average Cost: $18.11 Prep Time: 25 minutes Chill Time: Optional Servings: 8 Recipe Source: oldwayspt.org Ingredients For the slaw: 8 ounces black quinoa 2 cups water 2 cups red cabbage, shredded 1 […]

No-Bake Granola Bars

No-Bake Granola Bars (Barras de Granola no Horneadas) No-bake granola bars are healthier since you can reduce the added sugar and eliminate preservatives. https://youtu.be/F3WKvg0DH-0 Average Cost: $12.08 Prep Time: 10 minutes Cooking Time: N/A Servings: 6 Recipe Source: commonthreads.org Ingredients 1/2 cup nut butter or seed butter (almond butter used for nutrient analysis) 2 teaspoons […]

Mixed Veggies with Eggs

Mixed Veggies with Eggs Eggs are a complete protein, having just the right amount of essential amino acids needed to help build tissue and they are reasonably priced at the store! Average Cost: $4.13 Prep Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Recipe Source: commonthreads.org Ingredients 1 tablespoon olive oil 1 small bag […]

Black Bean Veggie Patties

Black Bean Veggie Patties Missing summer barbecues? Try these inexpensive, flavorful, and protein-packed black bean burgers! Average Cost: $7.23 Prep Time: 10 minutes Cooking Time: 45 minutes Servings: 5 Recipe Source: jsyfruitveggies.org Ingredients 2 cups cooked black beans, mashed 1/2 green pepper, finely chopped 1/2 onion, finely chopped 3 garlic cloves, minced 1 egg 1 […]

Black Bean and Pumpkin Soup

Black Bean and Pumpkin Soup Don’t be afraid of the pumpkin in this recipe! Pumpkin purée is full of nutrients and is a good substitution for cream to thicken soups! Average Cost: $14.00 Prep Time: 10 minutes Cooking Time: 35 minutes Servings: 14 Recipe Source: Cornell Food and Nutrition Education in Communities Ingredients 3 15 […]

Quinoa and Carrot Salad

Quinoa and Carrot Salad Quinoa is a plant based protein that provides all the essential amino acids.  Average Cost: $8.27 Prep Time: 15 minutes Cooking Time: 15 minutes Servings: 6 Recipe Source: commonthreads.org Ingredients 2 carrots (about 1 cup) 1 scallion (about 2 tablespoons) 1 lemon 1 tablespoon fresh ginger (or 1/4 teaspoon ground ginger) […]

Brussels Sprouts, Apple and Sweet Potato Hash

Brussels Sprouts, Apple and Sweet Potato Hash Brussel sprouts are packed with immunity-boosting vitamin C and cancer-fighting agents!  Average Cost: $6.84 Prep Time: 20 minutes Cooking Time: 50 minutes Servings: 6 Recipe Source: commonthreads.org Ingredients 1 large sweet potato (about 1 cup) Nonstick spray 2 Tablespoons olive oil 1/2 Pound brussels sprouts (about 1/2 cup) […]

Lemon Chicken

Lemon Chicken This protein-packed and refreshing recipe is simple and easy with just two main ingredients: lemon and chicken!   Average Cost: $9.50 Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Recipe Source: commonthreads.org Ingredients 1 tablespoon oil 2 pounds boneless, skinless chicken breasts 1 lemon Salt to taste Pepper to taste Directions Preheat […]

Fried Rice with Chicken

Fried Rice with Chicken This fried rice with chicken recipe is a healthier alternative to the takeout classic, but tastes just as delicious!  Average Cost: $14.23 Prep Time: 35 minutes Cooking Time: 30 minutes Servings: 2 Recipe Source: commonthreads.org Ingredients 1 cup brown rice 2 cups water 1 teaspoon salt 2 tablespoons + ½ teaspoon […]

Sweet Potato Fries

Sweet Potato Fries Give these oven baked fries a try for an easy and healthy snack or side!   Average Cost: $2.48 Prep Time: 10 minutes Cooking Time: 30 minutes Servings: 6 Recipe Source: cookingmatters.org Ingredients 4 medium sweet potatoes 1½ teaspoons paprika ½ teaspoon salt ¼ teaspoon ground black pepper 1⁄8 teaspoon cayenne pepper 1 […]

Peanut Butter and Banana Pockets

Peanut Butter and Banana Pockets Packed with fruit, protein, and whole grains, these pockets are perfect for an easy and delicious snack or dessert!   Average Cost: $7.87 Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Recipe Source: cookingmatters.org Ingredients 3 ripe bananas 3 tablespoons creamy peanut butter 1½ teaspoons honey ¼ teaspoon ground […]

Hearty Chicken and Homemade Noodle Soup

Hearty Chicken and Homemade Noodle Soup (Sopa Abundante de Pollo y Fideos Casera) This comforting soup is the perfect recipe to try in the Fall. Try sautéing the chicken with onions and garlic for extra flavor. The recipe can be doubled and frozen for another meal later!  Average Cost: $14.15 Prep Time: 15 minutes Cooking […]

Strawberry Cucumber Salad

Strawberry Cucumber Salad This salad is a bright and tasty addition to your next spring or summer meal. Average Cost: $5.31 Prep Time: 20 minutes Cooking Time: N/A Servings: 2 Recipe Source: FoodHero.org Ingredients 2 Tablespoons nonfat or low-fat plain yogurt 4 teaspoons apple cider vinegar 1 Tablespoon honey or brown sugar (see notes) ¼ […]