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.