Tag Archives: quick

Meatless Monday – 2 ingredients – Sauteed spinach & Garlic

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Here’s a quick pick-me-up that is cheap, healthy, gluten free, vegan, and vegetarian side dish.  Recently I brought a bag of Dole Baby Spinach, on sale at Shop & Shop (buy 1 get 1 free) and homemade minced garlic (thank you dad) and put a quick side dish together.

Spinach has many health properties, which were previously mentioned on a past Meatless Monday post.  In addition, spinach has one of the highest if not the highest level of folate, which helps prevent depression, neural tube disorders during pregnancy, and dementia.

 

Garlic has been considered to be medicine food especially in India and China.  It was used to aid respiration and digestion.  It helps reduce inflammation and even prevent cancers.  It also contains neuroprotective properties that helps with visual memory and performing executive functions.  It is also an immune system booster, which helps treat colds and flu.  It helps with high blood pressure and may help treat diabetes.

1 bag of Dole Baby Spinach, washed = 20 calories for 3 cups.

2 tablespoons of minced garlic = 30 calories

  1. Spray the pan with cooking spray

2. Add minced garlic and saute until starts becoming golden brown

3. Stir in spinach gradually until wilted

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At various Chinese restaurants I’ve eaten at, this dish or any other green vegetable dish and garlic would cost over $10 (family style) and they use vegetable oil, which is less healthier than olive oil, and grapeseed oil.  This dish can be made with other vegetables such as bok choy and watercress.

 

Meatless Monday – 3 ingredient broccoli slaw

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Happy Monday, it’s been a long while since I’ve posted a recipe here. 

Recently, during my food exploration, I visited Trader Joe’s and they were selling a 12 oz. bag of organic broccoli slaw for only $1.69.  In addition, my boyfriend and his friends visited Apple Festival at the Harbes Family Farm where he gave me Blondie apples, gala apples and honey crisp apples. Finally, I found leftover unopened pack of Dole Caesar Dressing Vinegrette from Caesar Salad Kit.  

With the three ingredients, one of each kind of apple was diced.  All of the broccoli slaw and apples are combined.  The dish was completed with the Caesar Dressing. 

It’s simple, quick way to utilize leftovers while using fresh healthy, organic ingredients. 

First Sunday Game Plan

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It’s been a long weekend but very excited to post Tablespoons and Teaspoons’ first Sunday Game Plan for the week.   After reviewing various circulars, a budget of $30 was set aside to do some grocery shopping for this week’s meal plan.  This meal plan works well with anyone who wants to lose weight and take up “clean” eating.  Below is the handwritten version of the game plan which lists recipes that will be prepared and made.20160110_231941-1

Utilizing the ingredients purchased on a $30 budget, at least 12 healthy cost effective recipes can be created for the week with the high probability of leftovers.  In terms of current pantry items the biggest investments were the olive oil, rice, cooking spray and soy sauce, everything else in the pantry was purchased under $3 per item.  Current pantry items are separate from the $30 budget grocery shopping.

Can’t wait to put these ingredients into great use and make quick, budget friendly and healthy dishes.  Stay tuned!!