Frugal Feasting for Beginners

HOW TO BE A Frugal Foodie Whether you're baking on a budget or frying for less, creating healthy, delicious meals that won't break the bank can be a real challenge! Enjoy these simple tips and recipes for low-cost, high-Flavor meals. The Right Ingredients at the Right Prices RICE About $0.99 per Ib. 2 POTATOES About $0.69 per Ib. ' CANNED TUNA About $0.93 can' per 5 oz. This trio of low-priced starches will round out any meal, without pushing your budget to its breaking point. High in protein and brimming with key nutrients like sulfur and choline, the economical egg works as a meal's centerpiece, side, or secondary ingredient. With a longer shelf life and a lower price, canned tuna is the perfect alternative to fresh fish, and a versatile food to keep stocked in your pantry. Fresh or frozen, raw or stewed, spinach is loaded with vitamins and nutrients, including Vitamin A, Vitamin K, and folic acid. Already packaged and perfect for on-the-go, bananas are the world's simplest breakfast food. They're also loaded with potassium and other key nutrients. Breakfast, lunch, and Dinner for lesS 6. SPINACH MUSHROOM FRITTATA (SERVES 4) A deliciously simple breakfast or brunch, for only $1.63 per serving.1 Ingredients • 1 (8-ounce) package white mushrooms, chopped • 1 tablespoon olive oil • 1 cup chopped spinach • ½ cup grated Muenster cheese • 1½ teaspoons thyme • 4 large eggs • Salt and pepper Instructions Preheat broiler. Coat ovenproof skillet with olive oil and heat over medium-high heat. Add mushrooms and sauté until light brown, then add spinach until slightly wilted. Cool on the side. Mix together mushrooms, spinach, cheese, thyme, salt & pepper and eggs in a bowl, whisking welI. Add spinach mushroom mixture to pan over medium heat. Cover and cook for 3 minutes or until eggs are almost set, then broil 3 more minutes or until eggs are set. Serve as wedges. BALSAMIC TUNA SALAD (SERVES 4) Refreshing and light, this easy pasta salad comes in at just $0.85 per serving. 12 Ingredients • 8 ounces ziti pasta • 1 cup frozen peas • 5 ounces canned tuna • ½ cup celery, chopped • 4 cup balsamic vinaigrette • 3 tablespoons green onions, chopped • Salt and pepper Instructions Prepare pasta according to directions and let cool. Thaw peas. Mix peas and pasta in a bowl, then add tuna, celery and balsamic vinaigrette. Add salt and pepper to taste, stir until fully combined and top with green onions. Serve at room temperature or chilled, as is or piled over your favorite greens. BLACK BEANS AND RICE (SERVES 4) A healthy, hearty dish with a touch of heat, and at $2.15 per serving", a price you'll love. Ingredients • 2 cups rice • 1 tablespoon olive oil • 1 medium onion, diced • 3 cups black beans with liquid • 2 tablespoons cumin powder • 4 tablespoons lime juice • 5 cups spinach • Your favorite hot sauce Instructions Cook rice according to package instructions and set aside. Add olive oil to skillet over medium heat, and add diced onion, cooking until soft. To the cooked onion, add black beans and their liquid, along with cumin, salt and lime juice. Bring mixture to a boil, then reduce to simmering until most of the liquid is absorbed. Remove the skillet from heat and toss spinach on top, covering and allowing it to wilt slightly. Serve over rice and top with your favorite hot sauce. References 1. Online Groceries. Get Groceries Online for Less. (n.d.) Walmart. Retrieved 28 August 2013, from http://www.walmart.com/cp/grocery/976759 2. Peapod - Online Grocery Shopping. (n.d.) Peapod. Retrieved 28 August 2013, from http://www.peapod.com CashNetUSA. =Money's on the waye PASTA About $0.99 per Ib About $0.99 per Ib = BANANAS About $1.92 per carton $993 SPINACH About $0.49 per cup?