Pesto Bacon Melts

$3.34 total / $1.67 per sandwich

I've never grown out of the "I could eat grilled cheese every day of my life" stage. However, my palate has grown up a bit. So instead of craving a Velveeta on white bread grilled cheese, I want something with a little more going on. Enter this favorite. First off, I don't think there is a better bread for grilled cheese than sourdough. It is a beautiful thing all buttered up and browned to crispiness.  Second, pretty much ANYTHING combined with melted cheese is going to be a winner in my book. Hopefully you'll enjoy this sandwich on a lazy weeknight as much as I do.

I was lucky enough to make this sandwich using basil pesto
straight from Italy! It was a gift from my husband after
traveling abroad on a mission trip with our
church this summer. It was such a treat!

Nutritional Highlight: Basil Pesto. Basil is an excellent source of Vitamin K and a good source of Vitamin A. So, eating basil in pesto helps the body to absorb these valuable fat-soluble vitamins. The flavonoids and volatile oils found in basil also have health benefits ranging from cardiovascular and DNA protection to inhibiting bacterial growth and anti-inflammatory effects.

Pesto Bacon Melts  (serves 2)

4 Slices California Sourdough (It is wide enough to make a good sandwich)
4 Pieces Cooked Bacon (I like using thick cut smoked bacon)
2 Slices Provolone Cheese
1 Tomato, sliced
2 Tbsp Pesto
1 Clove Garlic, peeled and cut in half
Butter

Heat a skillet over medium-high heat to get the pan hot. Prep your sandwiches by buttering one side of each slice of bread and then laying the buttered sides together. You should have two bread stacks. On the non-buttered side, which should be face up after stacking the bread, spread 1 Tbsp of Pesto on each top sandwich slice. Then layer tomato slices, bacon, and cheese.

Place the loaded bread piece, butter side down in the skillet and top with other slice of bread with butter side up. Immediately turn down the heat to medium to medium-low and cover. You'll get a nice sear on the bottom slice while the heat and steam will start to melt the cheese. Check the bread on the bottom after about a minute to prevent burning. Once that side is golden brown, quickly flip the sandwich onto the other side.

Using the cut side of the garlic, rub generously over the crispy golden brown bread that is facing up. Cover again. This side will take a little longer since we have reduced the heat. At this point, you can also increase the heat if you feel it necessary. Once the bottom is golden brown, about two minutes, flip it onto a plate for serving. Don't forget to rub the opposite side with the garlic as well!

Serve with a simple mixed green salad or as a compliment to soup. One of my favorite combinations is this sandwich (w/out pesto) and my Butternut Squash & Apple Soup. It is a fantastic meal in the fall and winter!

Nutritional Analysis:

Per Sandwich: 569 calories, 26.8g fat (9g saturated, .3g polyunsaturated, 2.1g monounsaturated), 57.2g carbohydrate, 24.8g protein. Excellent source of Vitamin A, Calcium, Iron, and Phosphorus. Very high in Vitamin B12, Vitamin C, Riboflavin, Selenium, and Zinc.

Grilled Chicken & Veggie Sandwiches

 $8.68 total / $1.45 per sandwich

 These little gems have been in our dinner rotation for years. I honestly can't tell you how something so low in fat and calories can be so satisfying, but this sandwich does it. We keep it simple with a mix of grilled and fresh vegetables, chicken breast, and balsamic vinegar smashed between two roll halves. I'm telling you, it doesn't get more straightforward or delicious than this.

Nutritional Highlight: Balsamic Vinegar. This vinegar is made from grapes so it has a rich and tangy flavor with very little added calories. It is a source of calcium, iron, potassium, and manganese while also containing polyphenols to help ward off certain cancers, heart disease and help stabilize cholesterol levels through reducing the oxidation capacity of LDL cholesterol. 

Grilled Chicken & Veggie Sandwiches (serves 4-6)

2 or 3 medium to large Boneless Skinless Chicken Breasts

10 oz bag of Spinach or smaller
2 Tomatoes, roma or hothouse, sliced

1 Red Onion, thickly sliced into rings
1 Zucchini, sliced thinly on the diagonal
4-6 Hard Rolls, from your local bakery
Balsamic Vinegar
Olive Oil
Garlic Salt
Pepper

Heat your grill to medium for about 5 minutes or until hot.

Butterfly each chicken breast to make two thin halves of chicken. Detach each piece. Pound chicken out to 1/2 inch thickness. Season with garlic salt.

Brush the onion and zucchini with olive oil. Season with garlic salt and pepper if desired.

Place chicken and vegetables straight on the grill. Close grill lid and cook for 3-4 minutes. Flip chicken and vegetables carefully with tongs. Close grill lid and cook another 3-4 minutes.

Remove chicken and vegetables from the grill and let rest for 2 minutes. Check your chicken for doneness by cutting into the thickest breast and make sure the juices run clear and there is no pink.

Plate each sandwich by layering one bun side with a drizzle of balsamic vinegar (be careful because a lot can come out at once if you are not thinking about it!), chicken breast half, grilled vegetables, 1-2 fresh tomato slices, a handful of spinach, and one more drizzle of balsamic vinegar on the underside of the top bun. Smash this all together, or hold with a toothpick if needed, and devour!

Nutritional Analysis:

Per sandwich: 259 calories, 4.3g fat (1.5g saturated, .4g polyunsaturated, 1.3g monounsaturated), 32.4g carbohydrate, 23.7g protein. Very high in Vitamin A and Iron. High in Vitamin C, Calcium, Folate, and Manganese.

 (this will vary depending on bun used and amount of ingredients per sandwich)

French Style Pizza

$4.54 total / $1.14 per pizza

I was scrounging around looking for what to make for dinner with what I had on hand and this little baby was born. I wrangled this together from the left-over ingredients from 3 different meals! I think what made this so great was the simplicity of it; each ingredient is distinct and yet tastes delicious in this combination.

Nutritional Highlight: Mixed Greens. Who says pizza has to be bad for you. It's all about balance. I've added Vitamins A and E, Dietary Fiber, and more calcium and iron to this pizza simply by throwing on some dark mixed greens. The ingredients work together to help your body absorb the fat soluble vitamins present here. UCLA School of Public Health and Louisiana State University Health Sciences Center, administered a study that found those who eat green salads and raw vegetables with salad dressing, “have considerably higher levels of vitamins C, E, B6, and folic acid—key nutrients in promoting a healthy immune system and reducing the risk of obesity, heart disease and other chronic illnesses.” 

French Style Pizza (makes 4 pizzas)

Pizza Dough 

Olive Oil
1 1/3 Cup Mozzarella (fresh sliced or shredded)
2 Tbsp Parmesan
Mixed Baby Greens or Arugula
Brianna's Real French Vinaigrette
16 slices Saucisson Sec (any dried salami)

Prepare the pizza dough about 2 hours in advance. Or thaw previously prepared dough in the refrigerator the night before for a quick weeknight meal.

Heat grill to medium-high.

Meanwhile, prepare the dough for grilling by rolling it out on a floured surface and stretching to the desired width. Tear off a piece of foil for each pizza. Place the stretched dough on top of the foil and brush the top side of the dough with olive oil. Place the dough onto the grill with the foil still underneath it. Once the dough starts to bubble, use a spatula to flip it over off of the foil.

Now is the fun part. You want to dress your pizza as quickly as possible. Brush with olive oil, layer with 1/3 cup mozzarella and 4 pieces saucisson sec of your choice. The dough will set up rather quickly. Go ahead and turn the grill off and close the lid to allow the cheese to melt. Remove from the grill after a couple of minutes. Top pizzas with a large handful of greens, 1/2-1 Tbsp Vinaigrette, and 1/2 Tbsp Parmesan. Slice and enjoy!


Nutritional Analysis:

Per pizza: 596 calories, 52g carbohydrates, 34.9g fat (8.8g saturated, 13.6g monounsaturated, 2.9g polyunsaturated), 22.4g protein. This recipe is very high in Vitamins A and E, Calcium, and Phosphorus. It is also high in Vitamin B-12, Riboflavin, Selenium, and Zinc.

Fresh Raspberry Jam

$4.16 total / $0.60 per cup
(this is the price from my garden; I will update once I find out the seasonal price for raspberries in the store)

Fresh Raspberry Jam (yields 7 cups of jam)

3 cups crushed fresh raspberries (or blackberries)
5 1/4 cups sugar
Juice from 1/2 lemon
3/4 cup water
1 pkg Sure-Jell Fruit Pectin

Measure 3 cups of crushed berries. Mix in sugar and let sit for 10 minutes, stirring occasionally. Squeeze in lemon juice.

Meanwhile, in a small saucepan, bring water and Sure-Jell to boil. Boil for 1 minute. Add to the fruit mixture and stir for 3 minutes.

Fill 1 cup containers within 1/2-inch from top. Seal and leave at room temperature for 24 hours. Store in freezer until ready to use. Refrigerate after opening.

Adapted from Kraftfoods.com

Nutritional Analysis:

Per 2 Tbsp serving: 75 calories, 0g fat, 19.7g carbohydrates, .7g protein

Summer Berry Salad

 $6.75 total / $1.13 per serving

Everything in this salad is delicious and nutritious. I took advantage of summer's bounty by combining two kinds of berries, which boosts the nutritional value of the salad. Berries can get expensive, however, if you buy them in season you can find them at a much better cost. I happen to procure all of this lovely produce in my weekend Co-Op order for a steal.


Nutritional Highlight: Blueberries. Known as a superfood, blueberries are excellent for brain health due to their high antioxidant content. Research is suggesting that blueberries also can be good for memory. Berries are a nutritionally dense food. For having so few calories, they offer a wide range of benefits stemming from their fiber, vitamin, and antioxidant benefits. 

Summer Berry Salad  serves 4-6

Don't mind the cantaloupe, that was for dessert!

1 head of Romaine, washed and chopped
1/2 Cucumber, peeled and diced
6 or 7 Strawberries, washed and sliced
1/2 Cup Blueberries, washed
2 Grilled Chicken Breasts, sliced *optional
Brianna's Poppy Seed Dressing


Mix all ingredients, except dressing, in a large bowl or keep ingredients separate to have family members build their own salad.

I chose to separate all of the ingredients. I just liked how they looked in different colored bowls! It also made it easy for everyone to have every kind of produce on their plate while controlling the amount of chicken.

Dress your salad with about 2 Tbsp of dressing.

Enjoy!

Nutritional Analysis:

Per Serving: 287 calories, 16.2g fat, 14g carbohydrates, 19.2g protein. Very high in Vitamin A, Vitamin C, Folate, Niacin and Vitamin E. High in Vitamin B-6, Iron, Phosphorus and Selenium.

Mango Chicken

$6.30 total / $1.05 per serving

I keep getting mangoes in my Co-Op order! Last time, I was delighted to make my mango salsa because we had invited company over for dinner. Since mangoes are not usually on my grocery list, it has become one of my special occasion recipes. Apparently that has changed and now I need to come up with some new mango recipes. (Although I don't think my husband would complain if we kept having grilled chicken with mango salsa every week!)

This recipe is delicious and looks beautiful - all the qualities of a great dinner for guests. The best part though? It is incredibly EASY. Your guests will never guess how fast this dinner is to put together.

Nutritional Highlight: Mango. There are so many health benefits to consuming mangoes that I am so happy they are coming in my order every week! Mangoes are loaded with polyphenolic antioxidants to protect the body against cancer, filled with fiber and enzymes to improve digestion and lower cholesterol, as well as contain specific acids that help to alkalize the body. Oklahoma State University did a research study on mangoes and suggested that they may be able to control blood sugar levels and reduce body fat. Mangoes also have benefits associated with their high amounts of Vitamins A, C, and E!

Mango Chicken  Serves 4-6

2 Boneless Skinless Chicken Breasts, chopped
2 Mangoes, diced*
2 Green Onions, diced with green and white parts separated
2 Garlic Cloves, minced
1 cup Jasmine Rice
1 Tbsp Oil
3 Tbsp Soy Sauce
1 Tbsp Lime Juice
1/4 tsp Sriracha Sauce
1/4 tsp Red Pepper Flakes

*Dicing a mango is tricky at first. Here is how I do it. Cut the Mango into three sections (stand the fruit upright and cut off each side so there is just a thin middle section where the seed is.) With the skin still on, cut into the fruit to create a tic tac toe pattern, making sure not to pierce through the skin. Using both hands, hold the edge of the fruit with your fingers, skin facing you. With your thumbs pressing on the skin, invert the fruit so the cubes are popped out. Now you can slice of the cubes at the base of the skin with your knife!

Boil 1 1/2 cups water in a medium pot, add rice and reduce heat to medium low. Cover and cook 15 minutes or until water is absorbed.

Meanwhile, heat oil in a skillet or wok to medium high. Saute garlic and the white part of the green onion for about 45 seconds. Add the chicken and brown on all sides. Add the soy sauce, lime juice, sriracha and red pepper flakes; cook for 10 minutes or until chicken is cooked through. Stir occasionally.

Add the mangoes and the rest of the green onions. Cover to heat through. (Try not to stir the mangoes to retain their beautiful color. They will absorb the sauce mixture and turn brown if mixed in.)

Serve over the rice.

Nutritional Analysis:

Per Serving (3/4 cup rice, 3/4 cup mango chicken): 241.5 calories, 3g fat, 33.6g carbohydrates, 19.8g protein. High in Vitamin A, Vitamin C, Folate, Manganese and Thiamin.

Philly Cheese 'Steak' Sandwiches

$7.45 total / $1.86 per sandwich

Having just bought a house, Jake and I are really sticking to our monthly grocery budget. We are also sticking with buying food from our local Co-Op. We can get a box of groceries for $27 every week; each share includes meat and produce. It's been a wonderful solution to helping keep our budget intact while also keeping me on my toes as to what we'll have. It's not pizza every night in this house! (Although, if we HAD to have grilled pizza EVERY night, I think Jake and I would get by :D Yum!) Anyway, this recipe is just me getting creative with the ingredients we had on hand. For a true Philly Cheese Steak sandwich, you'll want to buy steak and slice it extra thin instead of the hamburger used here.

Nutritional Highlight: Grass Fed Beef. Does it really matter? The answer is a resounding YES!!! Cows naturally eat grass. When cattle are fed corn and soy products, their digestive tract becomes acidic resulting in higher numbers E Coli strains within their system. The reason corn and soy products are so attractive to feedlot owners is because they are subsidized, which make them cheap, and they also make the cows fat in a short amount of time. Both of those create a larger payout. However, cows that are grass fed are healthier. They require little to no antibiotic treatment and their meat does not have to be sterilized with ammonia (that's what is happening to your meat from a CAFO - Read this: NY Times Article)! Grass fed beef also tastes better! Sorry to get you all grossed out but we can't assume that the food we eat is 'natural' any more. Many food products are processed/changed in some way when you don't realize they are. 

 

Philly Cheese 'Steak' Sandwiches   (serves 4)

4 Hoagie Buns
1 lb. Lean Ground Beef
1 Green Bell Pepper, seeded and sliced into strips
1 Red onion, cut into strips
4 Slices Provolone
Butter

Heat a large skillet to medium high. Cook the hamburger until about 3/4 of the way through. Add the peppers and onions. Cook until the beef is all the way browned and the vegetables are softened. Drain off any excess fat. Lay provolone slices on top of the beef and vegetable mixture, cover and take off the heat.

Butter the hoagie buns, and toast on a different skillet set to medium. You may have to spray the pan first with Pam just to make sure the buns don't stick and it creates a nice crust. I had a bit of trouble with one of mine!

Once the buns are toasted and the cheese is melted, you can use tongs or a spoon to layer up your sandwich!

Nutritional Analysis:

Per Sandwich: 570 calories, 16.4g fat, 59.5g carbohydrates, 29.8g protein. High in calcium and iron.

Garden Fried Rice with Chicken

$5.80 total / $0.73

I've been getting food from my local food co-op for several months and it is always so fun to make up recipes after getting a surprise mix of fruits and vegetables from our standard share. This week we got a head of broccoli, some carrots, and zucchini, among other things, in our order. I was delighted after I realized that I still had some eggs, peas and green onions that I needed to use. My dinner menu practically made itself with what I had on hand. I love it when things come together like that!

Nutritional Highlight: Loaded Up On Vegetables. Fried rice is one of those things that can really be horribly fattening and full of calories. It can, however, become a vehicle to get your kids (or your husband) to eat a variety of vegetables all at once! I have 5 different kinds of nutritious vegetables packed in this recipe, four of which are GREEN. Play around, be creative. There really is no 'wrong' way to make fried rice. You can put in whatever you like or whatever you have on hand. 

Pictured: 2 cups 

Garden Fried Rice with Chicken
Serves 6-8


4 cups cooked rice, chilled
1 Tbsp vegetable oil
4 scallions, chopped, white & green parts separated
3 cloves garlic, minced
1 medium zucchini, diced
3 medium carrots, peeled and diced
1 small head of broccoli, cut into florets
1 cup peas
1/2 lbs chicken breast, cut into small pieces
2 eggs
1/4 cup soy sauce
1/4 tsp sesame oil
1/2 tsp sriracha sauce


Heat wok and oil to medium high, then add the white part of the scallions along with the garlic. Cook, while stirring, for 30 seconds. Add all additional vegetables except the green scallions. Toss to coat and cook for 2-3 minutes for the vegetables to soften.

Add in the chicken, soy sauce, sesame oil and sriracha. Mix all ingredients and cook, turning occasionally for 5 minutes, or until chicken is cooked through. Now its time to add the rice. Mix well and try to get most of the rice towards the bottom side of the wok. Reduce heat to medium and let the rice sit and cook for about 5 minutes without stirring to make the rice crispy.

Increase heat back to medium high. Make a well in the center of the wok and break in two eggs. Scramble the eggs while they cook. When the eggs are almost set, mix in with the rest of the ingredients. When eggs are fully set, mix in the green tops of the scallions for garnish and you are ready to eat!

Nutritional Analysis:

Per 1 cup serving: 185 calories, 4.1g fat, 30.7g carbohydrates, 4.5g dietary fiber, 6.9g protein. High in Vitamin A, Vitamin C, Folate, Manganese, and Phosphorus.

Pot Stickers & Vegetable Stir Fry

$12.50 total / $2.05 per serving
($7.67 for Pot Stickers @ $0.85 per serving, $4.83 for Stir Fry @ $1.20 per serving)

This is one of those recipes that I love to make in large batches and freeze the extras for quick meals during the month. I love pot stickers, so it is only appropriate that I have them on hand at all times in my freezer. :) These little babies require a little time to put together but are oh so worth it! Don't even get me started on the dipping sauce......seriously. If I could, I would put it on top of everything! Oh wait, I do...

I typically make a double batch of the sauce and then freeze it in an extra ice cube tray so I have little individual sized servings ready to go! The pot stickers freeze beautifully as well and make weekday dinners effortless. I hope you enjoy these as much as I do!

Nutritional Highlight: Ground Turkey Breast. Turkey is an obvious substitution for ground beef when you are looking for something a little less fatty with the same functionality as beef. You can substitute ground turkey in any recipe that ground beef is called for, just make sure to read the label. You want to make sure you are buying ground turkey breast, not a mixture of light and dark meat. If you aren't careful, you can end up with just about as much fat as lean ground sirloin. Ground turkey also contains more calcium than ground beef but does contain less iron. 

Pot Stickers & Vegetable Stir Fry  (Pot Stickers: serves 9, Stir Fry: serves 4)
adapted from Everyday Food

• For The Dipping Sauce

  • 1 cup soy sauce
  • 1/2 cup plus 2 tablespoons white vinegar
  • 2-3 Tbsp Sriracha sauce
  • 1/4 cup sugar
  • 2 tablespoon grated peeled fresh ginger
  • 2 tablespoon toasted sesame oil
  • Scallion greens (optional), for garnish

• For The Pot Stickers

  • 2 scallions, cut into 1-inch pieces
  • 1 medium carrot, diced medium
  • 1 large egg white
  • 1 pound ground turkey (or ground pork**very tasty!)
  • 1/4 cup dipping sauce
  • 36 wonton wrappers
  • Nonstick cooking spray
  • 
    

  For The Stir Fry

  • 2 scallions, cut into 1-inch pieces
  • 3 medium carrots, sliced into strips
  • 1 large head of baby bok choy, washed and large stems discarded
  • 1 medium onion, sliced
  • 1 cup mushrooms, sliced
  • 1/4 cup dipping sauce
  • vegetable oil
  • 
    
  • In a medium bowl, whisk together soy sauce, vinegar, Sriracha, sugar, ginger, and sesame oil; set dipping sauce aside.
  • 
    
  • Make pot stickers: In a food processor, process scallions, carrot, egg white, and half the turkey until a paste forms. Transfer to a medium bowl. Mix in the remaining turkey. Stir in dipping sauce.
  • 
    
  • Working with one wonton wrapper at a time, place 1 scant tablespoon meat mixture in center. With a wet finger, moisten edge of wrapper, then fold over filling and press to seal. Cover filled dumplings with a kitchen towel while you work.
  • 
    
  • Lightly coat a large nonstick skillet with cooking spray and heat over high. In batches, cook dumplings until golden brown on both sides, 1 to 2 minutes per side. Carefully add 1/2 cup water to skillet, cover, and cook until water has almost evaporated and dumplings are tender, 3 minutes. Uncover and cook until remaining water evaporates (reduce heat to medium if dumplings are overbrowning). Transfer pot stickers to a plate. Wipe skillet clean between batches. Add scallion greens to dipping sauce if desired and serve alongside pot stickers.
  • 
    
  • Meanwhile, heat up a couple tbsp of vegetable oil in a stir fry pan. When the oil starts to smoke, add the carrots and onion. Cook the vegetables until tender, stirring almost constantly, about 5 minutes. Add in the rest of the vegetables except the bok choy. Once the mushrooms are cooked, reduce heat to low add in the bok choy. Let the pan cool a bit before adding the dipping sauce so you don't get a splatter of sauce everywhere. Mix in the dipping sauce and serve. 
  • 
    
  • **Lay the extra uncooked pot stickers on a cookie sheet and place in the freezer until frozen - 30 minutes to an hour. Once they are frozen, you can transfer them to a big ziplock freezer bag to enjoy at your convenience! Just heat them up in the skillet with the same method although adding 2-3 minutes per side. Typically takes about 10 minutes to cook when frozen.**
  • 
    

  Nutritional Analysis:

  
  

  Per serving (4 potstickers and 1 cup stir fry): 243 calories, 1.5g fat, 33.2g carbohydrates, 20.1g protein and high in Calcium, Vitamin A, Vitamin B-6, Vitamin C, Fiber, Iron, Manganese, Magnesium, Niacin, Phosphorus, Potassium, Riboflavin, Selenium and Thiamin

Weeknight Chicken Tacos

$4.47 total / $1.12 per serving

Some days I am just exhausted after work. Really. I feel like I need to just sit on the couch and stare ahead with all of the lights off just to recuperate. Maybe that's just me! (It sounds a bit extreme as I type it out, but it's the truth!)

Maybe you don't quite relate with me, but I'm sure most of you at least don't feel like making something labor intensive for dinner after a long day. Well, I feel you! I also have an answer for you: Chicken Tacos. These little babies are super quick and easy. You'll literally be ready to eat within 20 minutes!

Nutritional Highlight: Cooking with your spice rack. How do you make flavorful food without any fat? Spices! Spices are also an easy way to add additional vitamins and minerals to your meal. Many spices also contain essential oils, oil derived from individual plants, which are beneficial for a variety of health concerns. For example, cumin helps to aid digestion and ease insomnia due to its levels of Vitamin B, thymol and its own essential oil.

Weeknight Chicken Tacos (serves 3-4)

1 lb. Boneless Skinless Chicken Breast, cut into thin strips
1 cup Onion, chopped and divided
1/2 cup Water
1 tsp Cumin
1 tsp Coriander
1 tsp Chili Powder
1/4 tsp Salt
Fresh Cilantro, for serving
Corn Tortillas, for serving
Creamy Salsa Verde, for serving

In a large skillet over high heat, cook the chicken and most of the onions - you'll want to reserve just a small amount for topping the tacos. Immediately, add the spices to coat chicken and onion, stir and cook until the spices are fragrant. Reduce heat to medium and add the water. Simmer for 12 minutes until most of the liquid is absorbed and the chicken is cooked.

Meanwhile, heat corn tortillas over medium heat in a small pan. You can heat up about 3 at a time and then transfer to a warm plate with a damp paper towel to cover.

When you are ready, layer chicken and onion mixture onto a corn tortilla and top with raw onion, cilantro leaves and creamy salsa verde.

Nutritional Analysis:

Per serving (2 tacos dressed as shown): 162 calories, 5g fat, 23.9g carbohydrates, 7.3g protein

Hummus

$3.52 total / $0.11 per serving

It's Super Bowl Sunday and many of you are making game day snacks to be enjoyed by many. I can imagine lots of chicken wings, pizza and beer. Don't get me wrong, those things are delicious but there are other things you can put out to help curb your appetite and not over indulge. Something like hummus. Hummus is one of my favorite appetizers. I absolutely love it! Pair it with pita bread, carrots, sliced bell peppers or celery and it is a winner nutritionally as well as being super tasty.

Nutritional Highlight: Tahini. I make tahini from scratch to save money and ease my mind just by knowing exactly what is added. Tahini is made with sesame seeds and olive oil. It's such a simple combination but it can cost you a pretty penny pre-made - around $7 a jar! Tahini is a good source of carbohydrates and protein per serving as well as having a good balance of healthy fats. Fatty acids like Omega-3 and Omega-6 cannot be made by your body, so it is important to get them into your diet for a healthy brain and heart. The fat offered from the tahini and other ingredients in this hummus are mostly from monounsaturated and polyunsaturated fats. So while it is a high fat food, these are good fats that are vital to your health. 

Hummus  (makes about 4 cups)

1/2 cup Sesame Seeds
6 Tbsp Olive Oil, divided
2 cans Chickpeas, rinsed and drained (or garbanzo if you can't find chickpeas)
5 Garlic cloves
1 tsp salt
2 Lemons, juiced
2 Tbsp Water
1/2 tsp Sriracha
1 tsp Cumin

In a food processor, pulse the sesame seeds until they are almost ground. Slowly add up to 2 Tbsp of the olive oil to form a paste, scraping down the sides as needed. When you have the sesame paste or tahini, add in the rest of the ingredients except olive oil and water. Add the oil and water as needed to make the desired consistency. I like my hummus thick and creamy. The water helps make it creamy without so much olive oil. Eventually I ended up using 4 more Tbsp of olive oil and 2 Tbsp of water to make mine the consistency I wanted.

Serve with a little extra olive oil drizzled over the top. Cut up your favorite vegetables or pita bread to serve along side this as a dip.

Nutritional Analysis:

Per 2 Tbsp serving: 68 calories, 3.9g fat (.5g saturated, .8g polyunsaturated, 2.3g monounsaturated), 7g carbohydrates, 1.7g protein

Peanut Butter Cup Martini

$1.89 per martini 

Valentine's Day is coming up and I was trying to think up a yummy chocolate themed menu for my sweetie when I remembered this gem. Reese's Peanut Butter Cups are one of my favorite treats, especially the mini's! So obviously this martini is a winner in my book. My Mom came to visit me last summer and she showed me how to infuse vodka. We tried our hand at several variations and I was the most concerned about the peanut vodka we were making. I wasn't sure how it would turn out. Pineapple vodka? Sure! Peanut vodka? Wait, what? 

However, all of my doubts were put to rest when we mixed up all the ingredients for this cocktail. I cannot even begin to describe how delicious this is -or- how it tastes exactly like a Reese's Peanut Butter Cup!!! If you want to impress someone with your bar-tending skills or just love the peanut butter and chocolate combination, then you have got to give this cocktail a try!

***Side Note: Unless you are on a weight loss plan, you should never have 'forbidden' foods. Denying yourself will only lead to the desire to binge. The key is moderation; don't keep sweets and junk in the house but occasionally, it is just fine to enjoy a treat. How you define 'occasionally' is up to you. For me, it is less than twice a month but especially on my Birthday and Valentine's Day, this girl's got to have her chocolate!***

Peanut Butter Cup Martini  (serves 1)

2 parts Cream Soda
1/2 part Chocolate Syrup
2 parts Peanut Vodka

Peanut Vodka:
1 cup Unsalted Roasted Peanuts
2-3 cups Vodka

Place peanuts in a glass container with an airtight seal. Cover the peanuts with vodka so that there is about 1/2 inch covering the top. Fit with the airtight lid and store in a dark, room temperature place. Swirl mixture every day for 4 consecutive days. On the 4th day, strain the peanuts from the vodka and discard. Place the strained vodka in the freeze until ready to use.

Combine all ingredients in a chilled cocktail shaker, using a shot glass to measure.

Vigorously shake for 15-20 seconds.

Strain the liquid into a chilled martini glass. You can garnish with mini Reese's Peanut Butter Cups or if you have some Nestle Quick, you could rim the glass with that!

Get ready to be amazed!

Nutritional Analysis:

Per Martini: 210 calories, 0g fat, 20g carbohydrates, 0g protein

'Happy Wife, Happy Life' Eggs

$1.81 total / $0.91 per serving

Can I tell you something? I have the best husband. Fact.

Ok, Ok. I'm sure those of you who are married have pretty great husbands too. :)

Anyway, as usual, my morning was a little crazy due to assignment deadlines, class today and plans to meet with our House Church tonight. My husband and I sat down and had a little 'think tank' session on organizing our time so that I could get all of my activities done today without being completely overwhelmed and we could still spend time together.

As I sit in our office completing my first assignment, I hear Jake hustling and bustling in the kitchen. A little while later as I am typing away on our computer, he comes in and announces that breakfast is served. That was sweet enough. Seriously, I don't know how many times I've rushed off to campus and been famished by 2:00 because I forgot to leave time to eat! Well, Jake to the rescue. Not only did he make me breakfast, he made me the most delicious breakfast I've had in ages. Crushed it.

Nutritional Highlight: Steaming. By steaming the vegetables after the eggs are cooked you can maximize your nutrient intake. Instead of sautéing the vegetables on a high heat first, which can destroy heat-sensitive nutrients like Vitamin C and Folate, steaming retains the crisp texture of the vegetables while also preserving nutrients.  

Look at all of that yum!

'Happy Wife, Happy Life' Eggs  (serves 2)

5 Eggs
4 strips Bacon, sliced into 1 in. pieces
1 quarter of a Red Bell Pepper
1 quarter of a Yellow Bell Pepper
3 Green Onions, diced
2 Garlic cloves, minced
1/2 cup Cheddar Cheese, grated
1/2 tsp Red Pepper Flakes

Brown the bacon over medium-high heat until slightly crisp. Drain off the fat and add the garlic, cook until fragrant - about 1 minute. Add eggs to the skillet. Scramble the eggs in the pan until almost cooked through. Add in the red pepper flakes and vegetables. Reduce heat and and cover to let vegetables steam - about 5 minutes. Add the cheddar cheese and mix well. Turn up the heat slightly while mixing occasionally to melt the cheese.

Plate up and enjoy!!!

Nutritional Analysis:

Per serving: 375 calories, 28g fat, 4.7g carbohydrates, 26.6g protein and over 15% daily value of Vitamin A, Vitamin B-12, Vitamin B-6, Vitamin C, Vitamin D, Calcium, Folate, Phosphorus, Riboflavin  and Zinc

Tomato & Artichoke Pesto Pasta

$5.34 total / $0.89 per serving *without chicken

Life is getting a little crazy for me right now with the start of another semester. A few weeks ago I was offered a chance to go back to my old job, so I took it. I was in love with the house wife gig and how much time I was able to put into developing this blog but my husband and I set a goal to be debt free by the end of the year. That goal requires $$$! So....I went back to work. Then school started up again and  so began the balancing act of school, work, blogging and family life. So far so good, BUT I have come to realize how precious time is. My schedule is packed to the limit so quick recipes are a must in order to keep eating well!

This pasta is super quick and easy. Even if you don't have the pesto made ahead of time, you are only looking at 15 minutes until you are ready to eat. If you decide to add in some grilled or baked chicken, cooking time will be pushed out to about 35-40 minutes. Still, not bad!

Nutritional Highlight: Artichoke. High in fiber and antioxidants, artichokes are a healthy addition to pasta. Artichokes are good for your liver thanks to specific antioxidants like cynarin and silymarin. As a natural diuretic, they can also help reduce bloating and ease constricted blood vessels. 

Tomato & Artichoke Pesto Pasta  (serves 4-6)

1 lb Farfalle Pasta
1 pint Grape Tomatoes, halved
6 oz jar Artichoke Hearts, chopped
1 cup Pesto
1/4 tsp Red Pepper Flakes
8 oz cooked Chicken Breast *optional

Boil pasta in salted water until al dente. Meanwhile halve tomatoes and chop the artichoke hearts. If you are adding in chicken, make sure to let it rest 5 minutes before slicing. When the pasta is cooked, add all other ingredients and mix to incorporate. Serve and enjoy....it's that simple!

Nutritional Analysis:

Per serving without chicken: 372 calories, 7.7g fat, 65.2g carbohydrates, 3.6g protein and over 15% daily value of Vitamin A, Vitamin C, Folate, Iron, Niacin, Riboflavin and Thiamin

Per serving with baked chicken: 419 calories, 9g fat, 65.2g carbohydrates, 11.9g protein and over 15% daily value of Vitamin A, Vitamin C, Folate, Iron, Niacin, Riboflavin and Thiamin

Sweet Pepper Pizza with Pesto

$1.92 total / $0.64 per serving

Sweet. Savory. Delicious. This pizza is so simple and yet so tasty. I honestly prefer food that isn't too far from its original form. Keep it simple and keep it healthy -  the two typically go hand in hand. Usually, the simpler the food the better it is for you. In this pizza, the red bell peppers are really the star. The pesto gives a nice salty savory base that allows the sweetness of the peppers to really stand out.

Nutritional Highlight: the combination of ingredients. A little fat from sources like olive oil are a great companion to nutrient dense fruits & vegetables. This combination of foods complement each other and help the body to absorb many nutrients more efficiently. This is true for the carotenoids, like beta-carotene and lycopene, found in the red bell peppers as well as other carotenoids found in spinach. 

Sweet Pepper Pizza with Pesto (serves 2-3)

1 tsp Sugar
3/4 tsp Active Dry Yeast
1 tsp Olive Oil
1/2 tsp Salt
1 cup Bread Flour, plus 2 Tbsp
1/2 cup Water (110-115 degrees)
1/3 cup Pesto
1/4 Red Bell Pepper, sliced in small strips
1/3 cup Mozzarella, finely shredded


Bloom the yeast in a liquid measuring cup filled with the warm water and dissolved sugar for about 5 minutes or until foamy. Add the olive oil and salt to the yeast mixture. In a mixing bowl combine flour and yeast mixture until all dry ingredients are incorporated. Knead until the dough comes together in an elastic ball, about 2 minutes. Transfer dough to an oiled bowl, cover and let rise until doubled - about 45 minutes. Punch down the dough and cover again so it can rise for another 30 minutes.

Preheat oven to 475 degrees. Turn the dough out onto a floured surface. With a rolling pin, roll dough to desired size and thickness. Let rest for 15 minutes. Lay dough out on a greased pan, spread pesto over the top, layer with peppers and sprinkle with cheese.

Bake at 475 for 10 minutes or until browned and bubbly on top.

Nutritional Analysis:

Per serving: 343 calories, 15g fat, 37g carbohydrates, 15.6g protein and over 15% daily value of Vitamin A, Calcium, Copper, Folate, Iron, Magnesium, Manganese, Niacin, Phosphorus, Riboflavin, Selenium, Thiamin and Zinc

Eggs a la Jess

$0.73 total

This is my go-to summer breakfast whenever I have pesto available. I can't get enough of it! This stuff is seriously tasty and will keep you full until lunch time rolls around. Not only is the breakfast incredibly delicious, it is also super fast. I can make this in less than 5 minutes so it is great for mornings where you are rushing off to a long day at school or work.

Nutritional Highlight: Eggs. Eating an egg is a great way to start the day due to the protein content, the variety of vitamins and minerals offered among other health benefits. While many foods are fortified with Vitamin D, eggs are one of only a few foods that contain Vitamin D naturally. The egg yolk contains many of the nutritional benefits contained in the egg including fatty acids and choline. Choline is a nutrient that is also found in breast milk; it supports brain development when we are babies and also keeps our brain healthy as we age.  

Eggs a la Jess (serves 1)

1 Egg
2-3 Tomato Slices
1 Whole Grain Toast
2 Tbsp Pesto

Heat a skillet on medium heat and spray with nonstick cooking spray. Cook the egg to your liking. (My preference is sunny side up or over easy.) Meanwhile, toast your bread. When your toast is ready, spread the pesto over the top. Then layer with tomato. When the egg is ready, place it on top and season with salt and pepper.  Voila! Finito!

Nutritional Analysis:

Per serving: 308 calories, 16.9g fat, 27.1g carbohydrates, 13.8g protein and over 15% daily value of Vitamin A, Folate, Manganese, Phosphorus, Riboflavin and Selenium

Spinach & Walnut Pesto

$4.58 total / $0.29 per serving

This delicious version of pesto also happens to be more frugal than traditional basil pesto with pine nuts. I usually make a double batch so I can freeze a portion for meals later in the month. Pesto makes an amazing base for many dishes. So in my next few posts, I'll share my favorite ways to use it.

Not only is it delicious but pesto is also great for you in moderation. The combination of ingredients is very nutritious. Pesto is packed with good-for-you fats and antioxidants along with several vitamins and minerals. The fats work to help your body absorb all of the nutrients as well.

Nutritional Highlight: Walnuts. Nuts are a source of monounsaturated 'good' fats and Omega 3 fatty acids, which are great for overall health. Both support brain health and cognitive function as well as provide anti-inflammatory properties guarding against stroke, certain cancers and coronary heart disease.

Spinach & Walnut Pesto  (makes about 2 cups)

2 cups Fresh Spinach, packed
1 cup Walnuts
1 cup Grated Parmesan
2 medium Garlic Cloves
2 Tbsp Lemon Juice
1 tsp Salt
1/4 tsp Red Pepper Flakes
Olive Oil, approx 1/4 cup or more

In a food processor, combine all ingredients except olive oil. Run the food processor and slowly add the olive oil to your desired consistency. I enjoy my pesto pretty thick so I use only about 1/4 cup olive oil. Make sure to scrape the sides of the bowl every once in a while to incorporate all ingredients.

Pesto freezes really well and can be frozen on large batches or even in an ice cube tray for easy additions to individual sized entrees.




Nutritional Analysis:

Per 2 Tbsp serving: 100 calories, 9.4g fat, 1.4g carbohydrates, 3.7g protein **calculated using 1/4c olive oil**