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Recipes

Simple Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta
Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

Cheap healthy meal plan can be simple and easy. Cooking the food at home can guarantee the health and the taste of the food. At the same time, it is also necessary for ensuring that the foods can be on a budget. However, for many people, cooking can be tiring activity especially since they cannot only cook but also cleaning the cooking utensils. That is why people are looking for a quick and simple recipe which can deliver delicious foods for the family. There is no need to worry because the idea of the Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta can be the answer for their expectation.

Cooking food in one pot can surely reduce the burden when cooking. There will only be one dirty pot which must be taken care of after cooking or even after eating. The cooking process is simple as well so it will save time and energy. For cooking the Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta, people should prepare the ingredients. The pasta choice is crucial. For this recipe, people should have about 8 ounces of whole wheat spaghetti or linguine.

It is important to choose the whole wheat one to increase the health aspect of the recipe. They will also need one pound of chicken thighs with no skin and no bone. Next, they will also need four cups of sliced mushrooms, two cups of sliced Brussels sprouts, one medium-sized onion which is chopped, four cloves of garlic which are thinly sliced, two tablespoons of Boursin cheese, one and a quarter teaspoons of dried thyme, ¾ teaspoon of dried rosemary, ¾ teaspoon of salt, four cups of water, and two tablespoons of chopped fresh chives.

Healthy budget meal plan should be simple and easy so it can be served quickly. There is no way people can complain about this recipe since the cooking process is very simple. People only need to put all of the ingredients into a large pot. Everything in the pot should be brought to boil on high heat. After it is boiled, they should stir it often. This process must be done until the pasta is cooked through.

The water will be evaporated during the process. After 10-12 minutes, the pot should be removed from the heat. With occasional stirring for about five minutes, the delicious Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta can be served with sprinkled chives on top.

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Recipes

Bean Taco Recipe for Vegetarian

Vegetarian Bean taco recipes
Vegetarian Bean taco recipes

Cheap healthy meal plan does not have to be boring at all. Just because people have to save budget on food, it does not mean that they can just eat the same boring foods all the time. People even can incorporate their lifestyle on their food choice without hurting their budget.

Some people think that it must be hard to be vegetarian when they have to be on a tight budget. Well, it is not true because they can try the Vegetarian Bean taco recipes which can give them delicious flavor and health benefits at the same time. It will not be boring at all to enjoy this kind of food but they can still keep their vegetarian way of life.

There is no need to worry. Following the Vegetarian Bean taco recipes will not be complicated at all. They have to prepare the ingredients which include a tablespoon of canola oil, one medium-sized onion that is chopped, one jalapeno pepper which is seeded and chopped, two cloves of garlic which are minced, a tablespoon of chili powder, two tablespoons of cumin powder, a teaspoon of coriander powder, one can of refried beans, one can of black beans which are rinsed and drained, one can of pure diced tomato which is drained, and four whole wheat tortillas.

They can also prepare some optional toppings for increasing the taste and texture of the tacos. The toppings can be lettuce, cheddar cheese, avocado, salsa, and sour cream. Healthy budget meal plan can be so much fun when people are talking about taco after all. They can use the combination of toppings which is suitable to their liking.

The cooking process is simple for sure. The oil should be heated in a nonstick skillet with large size. The onion and jalapeno can be sautéed until soft. The seasonings and garlic can be added next. After one minute, the beans and tomatoes can be stirred in and heated through. Do not forget to warm the tortilla before serving them along with the filling and topping.

People can feel free to serve themselves their favorite combination of bean taco with the chosen toppings according to their liking. The Vegetarian Bean taco recipes surely can be fulfilling yet delicious at the same time. Each taco will come with quite a high amount of calories, carbohydrate, and protein. The fat is saturated and in quite a low amount. There is also a low amount of cholesterol although the sodium is quite high.

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Recipes

Roasted Buffalo Chickpea Wraps Recipes

Roasted Buffalo Chickpea Wraps Recipes
Roasted Buffalo Chickpea Wraps Recipes

Do your kids get bored with their lunch boxes you make? Are you out of idea to make a new one for them? Then, you can try to make roasted buffalo chickpea wraps recipes. Instead of using chicken or beef, you can replace them with roasted buffalo which has more benefits for health. Buffalo meat is able to strengthen the immune system, fulfilling your kids’ nutrient needs, and educate your kids’ brains. Moreover, buffalo meat is also a good source of protein. Added with chickpeas, you will be able to make healthier roasted buffalo chickpea wraps recipes for your kids.

Ingredients:

  • 150 grams of lettuce. Thinly slice them.
  • 100 grams of grated cheddar cheese
  • 75 grams of sliced tomatoes
  • 75 grams of chickpea
  • 120 grams of roasted buffalo
  • 3 spoons of English sauce
  • 40 grams of minced onions
  • 4 spoons of mayonnaise
  • 4 pieces of tortilla
  • Enough salt

How to Make:

  1. Prepare the roasted buffalo. Put aside.
  2. Prepare the tortilla, spread mayonnaise on one side of the tortilla skin.
  3. Put lettuce, minced onion, thinly sliced tomatoes, chickpeas, and roasted buffalo inside tortilla as the filling.
  4. Do not forget to add grated cheese. Then, roll the wrap. You are able to add white egg in order to prevent the roll from reopened.
  5. Make sure that the wrap filling is enough.
  6. Heat the pan, then toast the roasted buffalo chickpea wrap. Toast the wrap on both sides.
  7. Once the wrap is cooked, cut the wrap into 4 parts.
  8. Serve it while it is warm.

Those are one of the roasted buffalo chickpea recipes that you can try to make a lunch box for your kids. Buffalo meat is not as cheap as chicken. So, this recipe is not really suitable if you want to make a healthy budget meal plan. However, buffalo meat has more benefits than chicken. It is even able to fulfill the nutrient needs of pregnant women.

For you who have a high cholesterol level, it is safe and fine to consume buffalo meat. It is because the Omega 3 contained in buffalo meat is able to increase the HDL or good cholesterol level as well as reduce the LDL or bad cholesterol level. So, for those who are suffering from obesity, buffalo meat is fine to be consumed.

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Recipes

Special Chicken Fried Rice Recipe

Special Chicken Fried Rice Recipe
Special Chicken Fried Rice Recipe

Fried rice is one of the easiest meals to cook. This menu probably often becomes a choice if you are out of ideas what to cook. Moreover, fried rice also seems to be a favorite menu of a lot of people. Its simple and delicious taste makes most people never get bored to cook and eat fried rice. The ingredients to make fried rice are also easy to find so that it can be your healthy budget meal plan. Each country has their own typical fried rice. But if you want to make the special one, you can try this one of the chicken fried rice recipes.

Ingredients:

  • 3 cups of rice
  • 3 spoons of cooking oil
  • 3 big eggs, whisk
  • 2 cloves of garlic, minced
  • 230 grams of diced chicken
  • A cup of vegetables
  • Salt

Flavoring Ingredients:

  • One and a half spoon of salty soy sauce
  • A half spoon of fish sauce
  • A quarter teaspoon of sesame oil
  • White pepper

How to Make:

  1. Mix all of the flavoring ingredients in a bowl. Put aside.
  2. Heat a spoon of cooking oil with a big heat. Then, cook the whisked eggs first. Cook scrambled eggs and once it is cooked, put aside.
  3. Heat 2 spoons of cooking oil, then sautee the garlic until it smells.
  4. Add diced chicken, stir, and cook well. Then, add a cup of various vegetables and stir evenly.
  5. Add 3 cups of rice, stir, and cook well. After that, add the flavoring ingredients. Make sure you stir them well.
  6. Last, add the scrambled eggs and serve the chicken fried rice while it is still warm.

That is one of the chicken fried rice recipes that you can try. Chicken fried rice is suitable for a cheap healthy meal plan because the ingredients needed are quite affordable. There are also a lot of variants of chicken fried rice recipes out there. For example, Javanese chicken fried rice, kimchi chicken fried rice, spicy chicken fried rice, and many more. You are able to cook the one that is suitable for your taste.

Basically, fried rice is only rice cooked with spices and flavorings added with many other ingredients. But each chicken fried rice recipe has their own characteristics. If you really love this menu, you can try all of the chicken fried rice variants.

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Recipes

Vegetables You Can Include in Vegetarian Spaghetti Squash Recipes

vegetarian spaghetti squash recipes
vegetarian spaghetti squash recipes

Some people decide to be a vegetarian because they want to be healthier or just simply being considerate to animals. Being a vegetarian does not mean you can eat only fruit salad or vegetable salad all the time. You are also able to eat tasty foods as well, such as spaghetti. There are many vegetarian spaghetti squash recipes that you can try. If you are planning to make one as your healthy budget meal plan, here are the vegetables that you can include to the recipes.

Zucchini

We usually find zucchini in sushi or salad. But this vegetable is also good to be included in your vegetarian spaghetti squash recipes. Its green color and crunchy texture will make your vegetarian spaghetti looks more attractive and more textured. Moreover, zucchini is also suitable to be combined with any kinds of spaghetti sauces. Choose small zucchini with a light green color. This vegetable is not really watery, tastes fresh, and also does not have many seeds.

Carrots

The next vegetable that you can include in your vegetarian spaghetti squash recipes is carrots. Just like zucchini, carrots will also make your spaghetti more textured and looks more colorful. If your kids do not like carrots, you are able to thinly slice them. Choose carrots with a bright orange color and smooth surface because this carrot usually has a sweet taste. So, your kids will likely to be willing to consume it. Carrots are also affordable, suitable for you who love to make a cheap healthy meal plan.

Purple Sweet Potatoes

Do you want to add colors to your spaghetti? Besides using carrots and zucchini, you are also able to add purple sweet potatoes to your vegetarian spaghetti recipes in order to add a color to the menu. Not only add a color, purple sweet potatoes will also add a flavor to your spaghetti. It is because this food ingredient has a sweet taste. In order to have sweet and tasty purple sweet potatoes, choose the ones with dark colors because it means that the sweet potatoes are already old. The older the purple sweet potatoes, the sweeter it tastes.

Broccoli

Quite many people do not really like this vegetable, especially kids. In fact, broccoli contains a lot of nutrients which are good for health. So, if you want to make your spaghetti and your other vegetarian meals healthier, do not doubt to add broccoli.

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Recipes

Practical Tomato Bun Tuna Melt Recipe

tomato bun tuna melt recipe
tomato bun tuna melt recipe

Do you often skip breakfast because you do not have enough time to make it? For you who are always in a rush in the morning, you are able to try the tomato bun tuna melt recipe. Bun or sandwich is one of the easiest and most practical recipes to make. Moreover, it seems that this menu is the favorite of everyone and a cheap healthy meal plan. So, directly try this tomato bun tuna melt recipe!

Ingredients:

  • 14 pieces of bun. In order to make a healthier one, you are able to use whole wheat bread.

Filling Ingredients:

  • 100 grams of canned tuna
  • 50 grams of mushrooms, sliced into 3 parts. You can use any kinds of mushrooms you want.
  • 3 spoons of mayonnaise
  • A teaspoon of tomato ketchup

Complementary Ingredients:

  • 7 pieces of cheese
  • 7 pieces of lettuce
  • 3 red tomatoes. Slice them thinly.
  • 4 fried eggs. You are also able to use 4 omelettes as well.
  • A spoon of tomato ketchup for the spread

How to Make:

  1. Mix evenly tuna, mushrooms, mayonnaise, and tomato ketchup. Once the filling ingredients are mixed well, put it aside.
  2. Take a piece of bun or whole wheat bread. Spread tomato ketchup above it.
  3. Then, put cheese, lettuce, tomato, tuna mixed, and fried egg or omelette. Cover it with bun or whole wheat bread again. You are able to serve it right away. But if you want the cheese melts, you are able to toast the sandwich or put it in the microwave. So that you can have it warm as your breakfast.

That is the tomato bun tuna melt recipe. The recipe above is served for 7 portions. You only need around 30 minutes to make the recipe. You can also make another recipe for less portion. You need to prepare 50 grams of canned tuna, a quarter of minced onion, 2 pieces of bun, a slice of cheese, a red tomato that is thinly sliced, lettuce, cooking oil, salt, and pepper.

First, you have to sautee the onions and tuna and add enough salt and pepper to add flavor. After that, you just need to put all of the other ingredients above the bun and cover it again with another bun or whole wheat bread. Are you interested to try this healthy budget meal plan as your breakfast?

 

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Tips

Cheap Breakfast in Las Vegas You Can Try

Cheap Breakfast in Las Vegas
Cheap Breakfast in Las Vegas

Cheap Breakfast in Las Vegas – Vegas is not only a destination for those who have an impressive budget. But for those who have a limited budget can also enjoy this sin city with fun. Besides casinos, Las Vegas is also famous for its tasty culinary.

There are quite a lot of restaurants which offer affordable meals that you are able to enjoy, especially for breakfast. For example, Boulder Station Casino. This place is located near Boulder Highway. Boulder Station Casino serves a breakfast menu with a big portion; 3 eggs, meats, French fries, and toasted bread.

You only have to spend under $7 in order to enjoy the menu. Not only tasty breakfast menu, but Boulder Station Casino also has a great service. Moreover, you are able to copy their menu as your cheap healthy meal plan.

Or, you are able to visit Tacos El Gordo. This restaurant also offers cheap breakfast in Las Vegas. Tacos El Gordo is quite famous and considered as one of the best taco restaurants in Las Vegas.

Taco is a Mexican food. It looks like Kebab with meat and cheese as the filling. Tacos El Gordo provides an indoor area and outdoor area that you can choose to enjoy their delicious taco.

You are able to enjoy a portion of taco from Tacos El Gordo with only $2. It is really affordable, isn’t it? Another alternative that you can try is Viva Arepas. Viva Arepas is a Venezuela restaurant.

This restaurant serves various cheap breakfast in Las Vegas at affordable prices. For example, you can have their tasty beef empada with only $2. Similar to Tacos El Gordo, Viva Arepas also provides an indoor and outdoor area where you are able to enjoy your order.

If you want to have pizza for your breakfast, you can go to Secret Pizza. This place is located in the third floor of Cosmopolitan, which is one of the famous hotels and casinos in Las Vegas. Secret Pizza is a restaurant that offers affordable pizza. Moreover, this pizza restaurant is called as one of the best pizza restaurants in the west of Mississipi.

In order to enjoy their tasty pizza, you just need to spend $5. It is cheap, isn’t it? Perhaps you are able to ask their recipe to have pizza as your healthy budget meal plan. Those are the affordable restaurants that you can try to visit in Las Vegas.

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Tips

Affordable Ingredients for Healthy Budget Meal Plan

Affordable Ingredients for Healthy Budget Meal Plan – A healthy meal plan is identical with expensive prices. However, it is not always true. Healthy foods are not always pricey. There are quite a lot of affordable healthy food ingredients that you can put into your shopping cart even though your budget is limited.

So that you do not have to be worried about spending too much money. Health is indeed like an investment for our future. This is why it is important to keep our health. For you who want to make a cheap healthy meal plan, here are affordable food ingredients that you are able to include.

1. Eggs

healthy budget meal plan
healthy budget meal plan

The first affordable food ingredient for a healthy budget meal plan is eggs. Some of you are probably wondering, eggs contain many cholesterols. How can it be healthy? In fact, eggs are healthy as long as it is consumed with a reasonable limit, according to some research. Eggs are rich in protein, vitamin, and also mineral.

Even a pregnant woman who lack protein is suggested to consume at least 2 eggs a day. But regularly, it is suggested to consume only an egg a day for the sake of health. If you want to eat more than one, it will be better if you combine this food ingredient with other food ingredients that contain a lot of fibers, such as vegetables.

Eggs are suitable to be consumed for breakfast. There are even many cheap breakfast in Las Vegas that includes this food ingredient on their menus.

2. Almond

healthy budget meal plan
healthy budget meal plan

The second cheap food ingredient that you can include to make a cheap healthy meal plan is almond. The nutrients contained in almond make this food ingredient preferred by a lot of people from all over the world. Moreover, the price is pretty affordable. Per 250 grams of raw almond cost around $5.

But the price can be more expensive if you buy the cooked and branded ones. You can cook raw almonds by roasting it and then directly consume it. Or, you are also able to add almond to your vegetarian bean taco recipes, cakes, or pudding. One of the most popular almond products is almond milk. Almond milk is healthy and suitable for you who are allergic to soy milk or cow milk.

3. Bananas

cheap healthy meal plan
cheap healthy meal plan

This fruit is really easy to find, especially in tropical countries. So, it is not surprising that bananas are affordable that you can use to make your healthy budget meal plan. What makes it better is bananas are very healthy. Bananas are good to keep the health of the heart, reduce the stress level, increase sight, until helpful for losing weight.

There are many kinds of bananas, so that the price depends on the kinds. But it can be assured that the price is still affordable. You are able to directly consume this fruit or combine it with peanut butter and milk to make tasty and healthy smoothie.

4. Tempe

healthy budget meal plan
healthy budget meal plan

This original food from Indonesia has been becoming a worldwide sensation. According to an article in Time Magazine, tempe is even able to be a good substitution for meat. It is because this food is rich in protein. If you are a vegetarian, you are suggested to consume tempe in order to fulfill your daily protein intake.

Tempe is able to be cooked into a lot of various cheap healthy meal plans. For example, you can add this food to your chicken fried rice recipes. If you have a limited budget, just by this food and cook it into different daily menus.

5. Mushrooms

cheap healthy meal plan
cheap healthy meal plan

There are a bunch of kinds of mushrooms. And all of them are healthy, except the poisoned ones, of course. Moreover, the price of this food ingredient is affordable, for example, white mushrooms. Per kilogram of white mushrooms priced at around $2. You are also able to cook mushrooms into various healthy budget meal plan. You are able to make mushroom soup or even mushroom chips. Mushroom chips can be your healthy snack.

Tips to Make A Cheap Healthy Meal Plan

Below are the tips that you can follow to make an affordable healthy meal plan.

1.      Think the day before about the menu that you want to cook for tomorrow. If you suddenly prepare your meal menu, it will likely that you will spend more money. So, spare at least 10 minutes to 15 minutes to think about what menu that you want to cook the day before. This way, you will also be able take a note about the food ingredients that you need to buy. So that you will not buy other ingredients that you actually do not need.

2.      Consider your meal portion. For you who love to cook, cooking your meal by yourself is not a hard thing to do. However, just because you are having fun cooking, it does not mean you forget your meal portion. Calculate your meal portion and your other family members’ so that the meal you cook does not end up being wasted away. If you are living with a roomate, ask them whether they want to eat outside or at home.

3.      Always have snacks so that when you feel hungry in the middle of the night, you are able to eat your snacks instead of ordering a food delivery that is surely more expensive. However, you should have healthy snacks such as fruits, almonds, and many more instead of chips, chocolates, sweets, and other unhealthy snacks.

4.      Be a vegetarian sometimes. It cannot be denied that meat prices are quite pricey. You will spend more budget to cook meaty meal plans instead of the ones without any meat. By becoming a vegetarian, you will be able to save around 30% to 50% of your usual meal budget. Moreover, vegetarian meals are healthier because they do not contain bad fat which is not good for the health of your body.

You do not have to spend a lot of money to cook healthy meal plans. Even simple and affordable meal plans can also keep your health.

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Diabetes

5 Ultimate Benefit of Sesame Seeds

benefit of sesame seeds
benefit of sesame seeds

Before trying to include sesame seeds in your diet, you may want to find out the health and nutrition benefit of sesame seeds in the first place. Sesame is seeds that grow in pods with the character of tiny shape and oily-rich. In fact, that tiny stuff might provide a bunch of potential health benefits. This plant has been used for decades in folk medicine to protect against arthritis, diabetes, and heart disease.

5 Benefit of Sesame Seeds

#1 Fiber source

The first benefit of sesame seeds is that you will get a bunch of fiber. 30 grams of unhulled sesame seeds give you 3.5 grams of fiber. It is 12 percent of the RDI suggestion. Eating sesame seeds regularly will also support your digestive health while reducing certain diseases such as heart issues, obesity, diabetes, and certain cancer types.

#2 Lower triglycerides and cholesterol

Other studies also suggest that consuming sesame seeds regularly may help to lower triglycerides and normalize the cholesterol level. This thing occurs because sesame seeds contain a high level of polyunsaturated fat. It also helps to reduce heart disease risks.

#3 Nutritious source of plant protein

Per 30 grams of sesame seeds give 5 grams of protein. In order to maximize the protein intake, you should choose the hulled and roasted sesame seeds. Since essential amino acid is commonly found abundantly in animal products, vegan and vegetarians could consume sesame seeds to retrieve protein.

#4 Lowering hypertension

Hypertension or high blood pressure is a major risk for stroke and heart disease. On the other hand, magnesium contained by sesame seeds is able to lower the blood pressure. Other than that, vitamin E, lignans, and other antioxidants would also help to maintain your blood pressure by preventing plaque buildup in the arteries.

#5 Reducing inflammations

According to several studies, sesame seeds may help to fight against inflammation. We all know that inflammation may play an important part in various chronic conditions such as cancer, obesity, kidney, and heart diseases. Based on the studies, people with kidney issues who took a mixture of 6 grams of sesame seeds and pumpkin seeds along with 18 grams of flax seeds had dropped the inflammatory makers up to 80 percent after three months.

However, the seeds should be mixed even though animal studies also suggested that anti-inflammatory effects have been shown in sesame seeds. So, this is anything you need to know about the benefit of sesame seeds.

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Diabetes

The Best Yogurt for Diabetes: What to Eat and What not to Eat

Best yogurt for diabetes
Best yogurt for diabetes

The best yogurt for diabetes could be a great breakfast option with a bunch of great nutrients and sometimes it could also go as an easy snack. Unsweetened and Greek-style yogurts contain low carbs and high protein intake. This is why diabetics should take this type of yogurt because it will not lead to blood sugar spikes.

According to the research

So, yogurt and other fermented foods have a content of good bacteria called probiotics. The bacteria have shown to manage gut health. Other than that, the best yogurt for diabetes is associated with the content of lower glucose level and insulin resistance. It could also help to lower systolic blood pressure.

What style of yogurt is best?

When it comes to yogurt for diabetics, you may think about Greek, Icelandic, and Australian. In fact, those types are basically diabetes-friendly compared to others. Greek yogurt is strained so the liquid whey and lactose have been removed during the process. Consuming unsweetened Greek yogurt benefit the diabetics while it also gives twice the protein and half carbs compared to other regular yogurts.

The next style is Icelandic yogurt and it is made of cheese. This yogurt is strained much further than Greek yogurt so the texture is thicker and contains more protein intake. Another benefit of this yogurt is that there is no fat content considering the yogurt is made of skim milk. Still, there is an option of whole-milk type on the market.

Australian yogurt, on the other hand, is not strained which makes the texture becomes so thin. It also means that the protein is not as high as the previous yogurts and the carbs are not reduced. It tastes a bit sweet because it uses honey and made of whole milk. However, the option for skim-milk Australian yogurt is also available

Dos and Don’ts

If you want the benefits from probiotics to improve your gut health, yogurt with active and live cultures is the one you need. It is better to get yogurt with a low level of carbs while the protein intake is high. When it comes to flavor, make sure the sugar is not more than 10 grams and limit the carbs for 15 grams per serving.

It is recommended to avoid any yogurt that is packed with toppings inside it. Also, you are not supposed to skip the Nutrition Facts label considering you are looking for the best yogurt for diabetes.