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Recipes and Budget Shopping Tips


Take a look at the "Good and Cheap Cookbook" by Leanne Brown for delicious meals that cost only $4 per day. 


Green Smoothie
Hearty Breakfast Burrito
Fruit Salad (top with yogurt for protein!)
Peanut Butter Pockets
Potato and Egg Scramble


Caribbean Casserole
Fruit Smoothie (add peanut butter for protein)
Tuna/Canned Chicken Salad with Apple
Potato and Carrot Mash (add sliced turkey or other protein)
Moroccan Carrot Salad (add canned tuna/salmon/sliced turkey/garbanzo beans for protein)


Sweet Potato Hash
Squash and Corn Sauté (add rice and black beans)
Rice Pilaf with Salmon or Tuna
"Fried" Rice

Budget and Shopping Tips

  • Shop after you have just had a meal.  Shopping while hungry tends to promote overspending and making unnecessary purchases.
  • Shop seasonally. Plan your meals around produce that is in season.  This produce tends to be more cost effective.
  • Buy in bulk. On items that don't expire right away, if they are buy one get one free, be sure to grab two.
  • Plan menus and make a list. While shopping, be sure to stick to items on your list and stay within your budget.
  • Use coupons or rewards cards.  Sunday inserts in your local paper have anywhere from $25 to $75 worth of coupons in them.  Also consider joining your supermarkets rewards club.  It's typically free to sign-up and you receive special deals at check-out.
  • Don't center every meal around meat.  Meat can be more pricey than some vegetarian options.  To get your daily source of protein try beans or lentils instead.
  • Don't be fooled by sales.  Just because an item is on sale doesn't mean that it's the best option for your budget.
  • Buy store brands. Private labels are sometimes 15 to 20 percent less expensive than their national competitors.
  • Compare prices. Make sure to scan the shelf for the best price.  A grocery store's bottom shelf tends to carry the lower priced items.
  • Pay attention at check-out. Make sure your items ring up as advertised and aren't accidentally scanned twice. 

Even more delicious recipes for you to try!

Banana Berry Pancakes

Makes 4 servings. 2 pancakes per serving.
Prep time: 10 minutes
Cook time: 10 minutes

1 large banana, peeled and sliced
1 cup complete pancake mix
½ cup water nonstick cooking spray

1 cup unsweetened frozen strawberries, thawed and sliced
2 tablespoons orange juice

Place bananas in a medium bowl and mash with a fork. 
Add pancake mix and water; stir until blended. 
Spray a large skillet with nonstick cooking spray and heat over medium heat.
Pour ¼ cup batter for each pancake into hot skillet. Cook pancakes for about 2 minutes per side until fully cooked. 

To make the topping, spray a pan with nonstick cooking spray and heat over medium heat.
Cook berries and orange juice for 3 minutes or until the berries are soft. 
Spoon topping over pancakes and serve.

Fruit Smoothies

Makes 4 servings. 1 cup per serving.

Prep time: 5 minutes

Cook time: 0 minutes



1 large banana
1/2 cup of ice cubes
2 cups strawberries
2 ripe mangos, chopped

1. Combine all ingredients in a blender or food processor container. Blend until mixture is smooth.
2. Pour into glasses and serve.

Huevos Rancheros with Fresh Salsa

Makes 4 servings. 1 tortilla per serving.
Prep time: 15 minutes
Cook time: 15 minutes

1. Preheat oven to 450°F.
2. Lightly brush tortillas with oil on both sides and place on a baking sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown. Remove from the oven and set aside.
3. Spray a large skillet with nonstick cooking spray.
4. Pour egg substitute into skillet. Cook over medium heat for 2 to 3 minutes until eggs are cooked through.
5. Place an equal amount of eggs on each tortilla and top each with ½ tablespoon cheese.
6. Place under the broiler for about 2 minutes until cheese is melted. Spoon ½ cup Fresh Salsa on each tortilla and top with ground black pepper. Serve warm.

Tomato and Garlic Omlet

Makes 1 serving. 1 omelet per serving.

Prep time: 10 minutes

Cook time: 30 minutes

1/2 slice whole wheat bread
1/2 teaspoon olive oil
1 clove garlic, finely chopped
Nonstick cooking spray
3/4 cup egg substitute
2 tablespoons grated part-skim Mozzarella cheese
1 large tomato, chopped
1 teaspoon dried basil

1. Preheat oven to 300 degrees
2. Cut the bread into cubes; toss with oil and garlic in a small bowl. Spread the cubes in a single layer on a baking sheet and toast in the oven for 15 to 25 minutes, or until golden brown, tossing once or twice. Transfer to a plate to cool.
3. Spray a medium pan with nonstick cooking spray and heat over medium-high heat. Pour in egg substitute.
4. When the egg begins to set, spread evenly across the bottom of the pan and reduce the heat to low.
5. Once the top layer of egg is almost cooked, sprinkle the cheese and basil on top and scatter the tomatoes and bread over half of the omelet; fold the unfilled omelet half over the filling. Slide the omelet on a plate and serve.

Apple Turkey Gyro

   Makes 6 servings. 1 gyro per serving. 

   Prep time: 10 minutes

   Cook time: 15 minuntes

1 cup sliced onion
1 tablespoon lemon juice
2 cups sliced red bell pepper
2 cups sliced green bell pepper
1 tablespoon vegetable oil.
1/2 pound turkey breast, cut into 
thin strips
1 medium apple, cored and sliced
6 whole wheat pitas, lightly toasted
1/2 cup lowfat plain yogurt (optional)

1. In a nonstick skillet, saut. onion, lemon juice, and bell pepper in oil until crip-tender. 
2. Stir in turkey and cook until turkey is fully cooked. Remove from heat and stir in apple. 
3. Fold pita in half and fill with apple mixture; drizzle with yogurt. Serve warm.

Avocado Garden Salad

Makes 6 servings. 1½ cups per serving.
Prep time: 20 minutes

6 cups torn or cut mixed salad greens
3 medium tomatoes, chopped
5 green onions, chopped
1 small cucumber, peeled and chopped
2 tablespoons lemon juice
1⁄3 teaspoon garlic powder
½ teaspoon ground black pepper
½ teaspoon salt
1 large avocado, peeled

1. Mix salad greens, tomatoes, onions, and cucumber in a large serving bowl.
2. In a small bowl, mix lemon juice, garlic powder, ground black pepper, and salt. Pour over salad mixture and toss together.
3. Cut avocado in half lengthwise. Remove pit and peel avocado halves. Slice into thin wedges, about 1/8-inch thick.
4. Arrange avocado slices on top of salad and serve immediately.

Tuna Apple Salad

Makes 4 servings. 1 cup per serving. 
Prep time: 15 minutes

2 (6-ounce) cans water
packed tuna, drained
2 tablespoons finely chopped red onion
1 medium apple, cored and chopped
¼ cup chopped celery
¼ cup golden raisins
3 tablespoons fat free Italian dressing
2 cups salad greens
2 medium whole wheat pitas

1. In a small bowl, stir together tuna, onion, apple, celery, 
raisins, and 2 tablespoons of dressing. 
2. In another medium bowl, toss together salad greens with 
remaining dressing. 
3. Cut pitas in half to make 4 pita pockets.
4. Carefully fill pita pockets with equal amounts of salad greens 
and tuna salad. Serve.

Zesty Asian Chicken Salad

Makes 4 servings. 1 cup per serving.

Prep time: 20 minutes

Cook time: 30 minutes for chicken

3 boneless, skinless chicken breasts, cooked and chilled
3 green onions, sliced
1 1/2 cups small broccoli florets
2 medium carrots, peeled and cut into strips
1 red bell pepper, cut into strips
2 cups shredded cabbage
1/2 cup fat free Asian or sesame salad dressing
1/4 cup 100% orange juice
1/4 cup chopped fresh cilantro (optional)

1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.
2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature.

Fruit Dip 

Makes 4 servings. 1/4 recipe per serving. 

Prep time: 15 minutes


1 (8-ounce) container lowfat
vanilla yogurt
2 tablespoons
100% orange juice
1 tablespoon lime juice
1/2 tablespoon brown sugar
2 medium red apples, cored and sliced
1 medium pear, cored and sliced
1 medium plum, sliced
8 large strawberries

1. In a small bowl, combine yogurt, orange juice, lime juice, and brown sugar; mix well.
2. Serve dip in a bowl on a large plate and surround with fruit.

Easy Turkey Skillet

Makes 4 servings. 1 cup per serving. 
Prep time: 5 minutes
Cook time: 25 minutes

nonstick cooking spray
¾ pound lean ground turkey
1 medium onion, peeled and chopped
3 tomatoes, chopped
3 tablespoons tomato paste
1 teaspoon each dried basil, oregano, and garlic powder
½ teaspoon salt
¼ teaspoon ground black pepper
2 medium zucchini, sliced

Spray nonstick cooking spray in a large skillet. 
Brown turkey and onion over medium heat until turkey is cooked through and onion is soft, about 10 minutes. 
Add tomatoes, tomato paste, and seasonings. Simmer over medium heat for 10 minutes. 
Add zucchini and cook for 5 minutes more. Serve while hot.

Herbed Potato Salad

Makes 6 servings. 1/2 cup per serving.
Prep time: 10 minutes
Cook time: 10 minutes

1 1/2 pounds red potatoes (about 8 potatoes), cut into cubes
1/2 cup light Italian dressing
1/2 tablespoon spicy brown mustard
1 tablespoon chopped fresh parsley
1 teaspoon garlic salt
1/4 teaspoon ground black pepper
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1/2 cup chopped green onions

1. In a large pot, cook potatoes in boiling water until tender, about 10 minutes (do not overcook). 
2. Drain well and let cool. 
3. Cut potatoes into bite-size pieces and place in a medium bowl. 
4. In a small bowl, combine dressing, mustard, parsley, and seasonings; pout over potatoes and toss well. 
5. Carefully stir in bell peppers and green onions. Cover and chill until ready to serve. 

Spaghetti with Turkey and Meat Sauce

Makes 8 servings. 1 1/2 cups per serving.
Prep time: 10 minutes
Cook time: 30 minutes


nonstick cooking spray
3/4 pound lean ground turkey
2 (14 1/2 ounce) cans diced tomatoes, juice reserved
1 green bell pepper, finely chopped
1 cup finely chopped onion
2 cloves garlic, finely chopped
1 teaspoon crushed dried oregano
1 teaspoon ground black pepper
1 pound spaghetti noodles


1. Spray a large skillet with nonstick cooking spray. Preheat skillet over medium heat.
2. Add turkey and cook, stirring occasionally for 5 to 10 minutes or until cooked through. Drain fat.
3. Stir in tomatoes with their juice, bell pepper, onion, garlic, oregano, and ground black pepper. Bring to a boil and reduce heat. Cover and simmer for 15 minutes, stirring occasionally.
4. Meanwhile, cook spaghetti according to package directions; drain well. Serve sauce over spaghetti

Spud Stuffers 

Makes 4 servings. 1 potato per serving.

Prep time: 15 minutes

Cook time: 16 to 60 minutes


4 medium baking potatoes
4 tablespoons light
Sour cream

1. Wash potatoes and pierce 3 times with a fork. Microwave on high for about 6 minutes. Turn potatoes over and cook on high for 10 minutes more. Or, bake in the oven at 400 degrees for 45 to 60 minutes.
2. When cooked, carefully cut potatoes open on the top. Place 1 tablespoon sour cream on top of each potato. Top each potato with one of the toppings listed on the next page and serve while hot. The ingredient amounts listed are for one potato.

Mexican Topping

1/4 cup prepared Fresh Salsa 
2 tablespoons shredded reduced fat Cheddar or Monterey Jack cheese
1 tablespoon diced green chilies

 Veggie Topping

3 tablespoons chopped broccoli
2 tablespoons chopped yellow squash
2 tablespoons shredded reduced fat Cheddar cheese
1 tablespoon sliced green onions

 Western Topping

2 tablespoons chopped tomato
2 tablespoons finely chopped green bell pepper
2 tablespoons shredded reduced fat Cheddar cheese
1 tablespoon sliced green onions
2 tablespoon bacon bits


Vegetable Bean Soup

Makes 4 serving. 1 bowl of soup per serving.

Prep time: 35 minutes

Cook time: 30 minutes

2 cloves chopped garlic 
1 onion, chopped 
1 teaspoon oil 
2 cups cooked or canned beans 
2 cups broth, 2 cups water 
1 cup chopped vegetables (corn, celery, zucchini, carrot) 
1 cup canned diced tomatoes or 2 chopped tomatoes 
1 tablespoon spices (all purpose, oregano) 

1. Sauté onion and garlic in oil for two minutes. 
2. Add vegetables and spices and sauté for 5 minutes. 
3. Add beans, broth, water and tomatoes and bring to boil. 
4. Reduce heat and simmer for 20 minutes until tender.