Savory Sandwiches

What do you like in a sandwich?  DO you like it hot, toasted, cold or open face?  The Key to a Healthy and great tasting sandwich is in the ingredients.  Choice vegetable, and fresh baked breads go along way to delivering that bountiful flavor of the combination of nature's foods, fruits and veggies.  There are particular breads that bode well with some ingredients and not so with others.  It is fun to craft a sandwich and enjoy the fruits, er.. or vegetables of you labors.

Healthy meats or no meats at all
When making a delightful sandwich that is healthy and delicious steer clear of processes meats like bologna or hams that are water product as these have loads of sodium and the bad fats.  Turkey, pastrami-Turkey or beef, chicken breast, all beef salami, tunas are choice meats that will fit the bill.  When considering a sandwich of the more garden variety cabbages, Tofu, Hummus, spinach make good supplement as do egg plant and most gourds.

Hot or Cold?
We all like a sandwich and have preferences in its design and taste.  WE also have preferences on how we like its temperature to be.  I like my tuna fish salad sandwiches cold but some may like them warm or on toasted bread.  Hot roast turkey breast or chicken, savory marinara and Swedish meatballs-Beef and sausage, and the famous Philly cheese steak sever ever taste bud fro dormancy when they arrive in the mouth.  Stir fried cabbage in EVOO with you favorite flavor make great sandwich fillers in place of meats and are a healthier choice.

Fruits in a Sammich?
It may sound unlikely but it does so happen that fruits do not get left out of the sandwich delights we eat and love.  Creamy chicken or Chopped turkey salad with diced toasted apple and raisin over a bed of sweet purple onions makes a wonderfully savory cold sandwich.  Last but not least, nuts and jams or preserves make the table in the toasted sandwich division.  Peanut, cashew or almond butter and choice jam makes a sweet and tasty lunch anytime,

MMMM Taters but...Healthy Style!!

Healthy Potatoes Earn a good  name for taters!

Potatoes get a lot of bad rapport mainly because many people eat them only as fat- and sodium-rich chips or fries.  But did you know that the potato is one of the most nutritious root vegetables around?  It is not only a good source of carbs but it's also rich in Vitamin C, potassium and B vitamins.  Healthy potato recipes can be part of a balanced and nutritious diet.  You can easily transform the humble potato into delectable dishes, meal or side dish.  Potatoes are also a good substitute for wheat or white bleached flour; Potato flour is just as versatile and more nutrient rich. [Potato cakes, breads-sliced and loafed, crackers, pastas.]

The potato is a versatile food that can be cooked in a variety of ways.  Potatoes can be boiled, baked, roasted, or fried.  They can be mashed, baked in a casserole, or added to soup.  You can have potatoes every day for a whole month without serving it the same way twice.

Healthy Roast Potato Recipe

You can lose the health benefits of roast potatoes if you add butter, animal fat, or too much oil.  For a healthier alternative, use olive oil or sunflower oil, EVOO.

Preheat your oven to 400 degrees Fahrenheit.  Partially cook 10 baby potatoes in boiling salted water for ten minutes.  Drain well and transfer to a bowl.  Add a tablespoon of olive oil or sunflower oil and fresh rosemary (chopped).  You can also use sage and thyme instead of rosemary. Season with salt and mix well, making sure the potatoes are evenly coated with oil and herbs.  Transfer the potatoes to a baking tray and bake for 25 minutes.  Take the potatoes out of the oven and put them back in the bowl (unwashed).  Add chopped garlic and mix well.  Put them back in the tray and bake for 5 more minutes.

Healthy Mashed Potato Recipe

When it comes to mashed potatoes, “healthy” is the last word you would use to describe it.  The typical mashed potato recipe uses tons of artery-clogging butter and cream.  But you can still enjoy mashed potatoes if you make it in a healthy way.  The following healthy potato recipe uses savory chicken broth and reduced-fat sour cream (or omit the cream) to add richness without too much fat.

To make your most satisfying but healthy mashed potatoes, boil 3 pounds of peeled potatoes in salted water until tender [Sea salt preferred].  Drain the potatoes and return to the pot.  Mash the potatoes (off the heat) and add about one-half cup reduced-sodium chicken broth to make a soft puree.  Stir in two tablespoons reduced-fat sour cream and season with salt and pepper.  Add 2 tsp parsley and 1 shake of dill weed and a dash of crushed red pepper or paprika for less hot for a southwestern style.

Healthy Sweet Potato Recipe

With the right recipe, the potato makes a healthy side dish or meal, but did you know that the sweet potato makes a healthier choice?  It contributes dietary fiber, natural sugars, complex carbohydrates, protein, Vitamins A and C, thiamine, niacin, copper and potassium.  It is also high in beta-carotene.

For a healthy, guilt-free snack, try this Sweet Potato Strips recipe.  Preheat oven to 425 degrees Fahrenheit.  Cut three sweet potatoes into French-fry strips.  Add one tablespoon canola oil, one-fourth teaspoon cayenne pepper, and 1-1/2 tablespoon taco seasoning.  Mix thoroughly.  Uniformly spread out the fries on a baking sheet and bake for 15-20 minutes.  Take out the sheet and turn the strips over.  Continue baking for 10 minutes more or until crisp and slightly brown.  This low-fat French-fry version has no cholesterol.

Overall

Potatoes make excellent dishes as meals or sides for healthy eaters if cooked in little or no sodium and low fat and Olive oils.  When wanting to fry something it is better to bake it in the same oil that it would have been fried in.  You can think about stuffing various things with diced potatoes and baking it with various flavors.  Overall it is a pretty well rounded food source and has served many great civilizations as a main food for many years throughout history.  Germany is a prime example.  So let the potato fool you not, it can be done in a healthy manner and successfully feed plenty for less.

Thank you & How your Feedback helps.

Just so that we are all clear, here at My Budget Gourmet. I would like to thank you my Fellow followers and extend a gratitude.  You liked this page and it makes you a part of this discussion just as much as it does any reader.  You are able to reach out and share what you think of the food cooked here even though you are not required to, Simply it seems, though, you do.

For this I do thank you as I want you the reader, follower, home cook, mom, single or coupled college kids, to know that the foods you eat are not just for the sake of hunger, or need to survive.  I t is that very satisfaction from eating that  brings us to some great comforts when with others that makes eating "Human".  For if we did not share the experience it would not make us animals per se, just that we would be enjoying the presence of others while eating unlike animals.  That is what makes that date with your HS Sweet heart so memorable, the actual meal.  The pure thought that went into making that father's day cook out or special dinner to propose makes our eating something to remember.

So, as I read your posts here readers I want to honestly show you that on one hand yes I could show you how to cook a decent meal for very few dollars but, Does that ask you at the same time to change your whole life?  No it simply does not!

But In that Kitchen as you cook that meal you put so much thought into preparing for what ever reason it may  be.  It could be to save an amount of money from the way you used to spend money on food, or to eat better.  No the most important reason anyone likes to eat is to share the victory in acquiring the food.  Look what I have caught, killed, inspired to make and wish to share it with you does not only extend to males, women can cook, and acquire these foods too, anyone can cook.

But can anyone choose.  Choose to take that step into saving that money, eating better, but taking the time to share that food and the memory, or make memory of the experience will be release that you can get from no where else.  OR why else would we go out of our ways as humans to not be alone.

How simple it is to offer a meal to get to know a neighbor, or How nice it is that we find time on This Day Of The Week to all get together and share a meal, or any reason one can think of.  it happens and you really just cant help yourself that lunch while on the job is used as a social encounter, or you pick something up for some one in the office while your out as a gesture to be able to eat with them when back.

So thank you for supporting and telling me what you think of my foods on the website here on my face book page,  It really helps me get to know what you like and that way I can cook it for you in such away It will save you money of course, but you get to choose who you share it with who ever you want. If you have foods that you like and are not sure how to cook them no problem you can get that any where on the internet.  But can you get satisfaction that your reading and sharing the recipes on my site are doing anything else they would do.  Yes, sure and you can get that i guess anywhere but you chose to like me and I thank you.  You will get as promised unique food ideas and some common ones revamped but all customizable to your tastes.  Remember your feedback also helps me by giving me new ideas for foods for my family.  Let me bring foods to you and vice versa. And that is all yours the opportunity to share any meal you cook with a loved one or another in general.  Take the time to eat with one another once in a while.  See what I mean and tell me I am wrong.  Thanks for letting me cook you dinner!  Lanny: My Budget Gourmet.

Healthy Desserts

Desserts are often sweet, creamy and loaded with calories.  If you want to maintain a healthy weight, you may want to avoid it altogether.  But did you know that there are many healthy dessert recipes that can satisfy your sweet tooth without sabotaging your diet? Sweet Cherry Cobbler, Butternut Squash Flan and Apple Oatmeal Crumble are absolutely delicious desserts that provide nutrients and fiber to help keep you healthy and when using natural sugars from the fruit itself eliminates high sugar content.

A healthy, nutritious meal is not complete without dessert.  For many people, it makes the perfect sweet ending to a great meal.  So go ahead and treat yourself to some guilt-free desserts like dried fruit or fruit cakes, oatmeal bars or cookies, bran fruit filled macaroons made with olive oil & Creme not butter.

Think of Fruits and Vegetables

You can find numerous wholesome dessert recipes on the internet that can complement your healthy dinner recipes.  If you have a craving for sweets, search for dessert recipes that include healthy ingredients such as fruits and low-fat yogurt.  Fruits contain natural sugars and provide the sweetness you are looking for.  They also provide vitamins, minerals and fiber.  How's that for a healthy dessert?

Dessert recipes that contain pears, like the delectable Apricot Ginger Pear Parfait, are high in fiber.  Butternut Squash Flan will satisfy your sweet tooth while providing loads of the antioxidant Vitamin A.  The dairy in Strawberry Panna Cotta supplies calcium while the berries provide Vitamin C, antioxidants and fiber.  Pumpkin Pie is an excellent source of Vitamin E, Vitamin B6, minerals, dietary fiber and antioxidants.

Fruits and vegetables make healthy desserts.  Pineapple, pumpkins, carrots, sweet potatoes, cranberries, apples and bananas, among many others, make great desserts that are delicious and nutritious.  When it's apple season, you can enjoy apple pies, tarts and muffins.

Use Low-Calorie Ingredients

Many dessert recipes use high-fat and high-calorie ingredients like cream, cottage cheese, butter, whole eggs and sugar.  Find healthy versions of these dessert recipes.  Use low-fat versions or fat-free substitutions.  When baking muffins, applesauce makes a great substitute for oil while egg whites can be used in place of whole eggs.  You'll still get the same taste and texture but your dessert will be much healthier.

Consider Using Whole Wheat Flour

Whole wheat flour is not one of the ingredients you would expect to find in a dessert, but there are many recipes for whole wheat cakes, muffins and pancakes, turnovers, and cookies.  Using whole wheat flour instead of highly processed white flour gives the nutrient content of your dessert a big boost.  You may want to use a combination of whole wheat flour and white flour, or even masa or potato flour if so desired.

If you have a favorite muffin recipe, try modifying the ingredients used in the dessert recipe to make it healthier.  Replace some of the white flour with whole-grain flour, and use applesauce instead of oil.  Your muffins will stay moist, scrumptious and sweet.

Get Creative

It's possible to eat your cake and stay healthy too.  There are hundreds of healthy dessert recipes that can give you ideas for a sweet and wholesome treat.  You can add nuts, seeds, fresh fruits, rolled oats and other healthy ingredients to your dessert.  Natural sweeteners like honey and date sugar contribute nutritional value that you won't find in refined white sugar.  And finally, just enjoy raw fruit and some wheat bread: Apple or peach slices laid out on fresh baked wheat bread and made into a pocket by sealing it up with low fat cream cheese to hold it together.

Healthy Mexican/Tex-Mex Dishes; MBG style

Healthy Mexican Dishes MBG style

Mexican cuisine is known for its delicioso foods bursting with flavor but if you are not careful you can end up eating too much fat and too many calories.  However, there are many healthy Mexican recipes that use ingredients that are good for you and your body and are easy on the budget.  Corn, beans and rice are Mexican staples that are budget-friendly yet nutritious.  Low-fat cheese and guacamole instead of sour cream add flavor and nutrition for a satisfying meal.  Cooking in Olive Oil instead of lard or corn oil will chip away at the LDL bad cholesterol.  Cilantro and diced tomatoes; Green. red, or both make interesting flavors for Mexican food and are high in antioxidants.  Consequently they do also have a bit of acid to go along with it for those it may bother.  Most foods considered Mexican should not be confused with Tex_Mex, i.e. the run of the mill fast food chains like Taco Bell and Taco Mayo or the like.  look for authentic dishes like fajitas or chorizo dishes served with traditional Mexican Culture touches.

Plant-Based Ingredients

Mexican dishes are typically based on corn, rice, beans and vegetables, with meat or chicken used only as a garnish.  You can load your fajitas, enchiladas or tacos with lots of vegetables and beans.  You can even have a meal of brown rice, beans and vegetables.

Make Healthy Substitutions

Healthy Mexican recipes are versatile.  If you want to avoid eating too much red meat, simply replace the meat protein with vegetables, beans, lentils, and some cheese.  Try adding beans to your chili.  Red kidney beans provide plant-based protein as well as folate, iron, calcium and fiber.  Seafood like shrimp is another healthy alternative.

Many Mexican foods have incorporated an Tex-Mex condiment like sour cream.  Use sour cream as an ingredient in the dish or as a dip or topping, but look for the low fat renditions.  You can try eliminating it altogether, or substitute low-fat yogurt, guacamole, or salsa verde or pica de gaillo.  The low-fat version is also a healthy option.

For a healthier version of the popular taco, you can replace the traditional iceberg lettuce, which has very little nutrition, with spinach, Romaine lettuce, arugula or radicchio.  You can also mix these healthier greens with iceberg lettuce for a nutritious combination.  You can also substitute the Ground Beef for Ground turkey as a healthy alternative for taco filling.

Tortillas are a staple in Mexican cuisine.  Mexicans traditionally use corn tortillas, which is high in fiber and nutrients.  If you want to eat healthy like the Mexicans do, use corn tortillas in your recipes.  Another good option is whole meal or whole wheat tortillas.  You can even make your own at home with Masa Flour or corn meals.

Bump Up the Flavor with Spices, Not Fat

Mexican food is alive with flavors due to the generous use of spices such as cumin, chili powder, oregano, paprika and even chocolate or cocoa powder.  Onions, garlic, peppers and cilantro add flavor to vegetables.  You won't miss the fat in healthy Mexican recipes because of all the wonderful-smelling herbs and spices.

Budget-Friendly Mexican Stews and Soups

If you want a budget-friendly meal, look for healthy Mexican recipes for stews and soups coming soon on MBG My Budget Gourmet.  You can use cheaper cuts of meat in a stew.  To further stretch your food budget, add beans and vegetables to your stew or soup.  Cheaper cuts of meat, which are often tougher, come out tender and juicy when cooked this way.  MBG My Budget Gourmet uses a low fat leaner Turkey as substitute for budgets as it is preferably 10-27 cents less per pound and 85% leaner.

Make Use of Leftovers

With a little imagination, you can transform leftovers into mouthwatering meals.  Search online  at MBG for Mexican recipes where you can use your leftover vegetables, chicken, beans, rice, etc.  Leftover vegetables or chicken can be made into enchiladas or casserole.  Add leftover rice to casserole or soup.  Leftover beans can be made into a dip or added to salads and soups.  Cold Wraps are possible with lettuce or cabbage the next day added to freshen up the leftover ingredients.

Healthy Eating for Two

Healthy Dinner Recipes For 2: How to Eat Well Every Night of the Week

Cooking dinner for two may seem like too much trouble but with a little planning, you can enjoy healthy low calorie meals that you can cook quickly without waste.  If you're tired of eating leftovers, frozen dinners or takeout food, find healthy dinner recipes for 2 and follow these practical tips on finding healthy foods, planning menus, and shopping for one or two.

1. Plan ahead.

Many people decide what to make for dinner at the last minute.  This can lead to not-so-healthy meals.  Take time to prepare the week's menu and draw up a shopping list.  Grocery shopping will be easier, and you'll have everything you need when you're ready to cook.  A shopping list also helps you avoid impulse buys.

2. Find quick recipes online.

There are numerous websites where you can find healthy dinner recipes for 2 like My Budget Gourmet, AllRecipes, or The food Network.  Look for recipes that are easy to prepare and use ingredients that are affordable.  One-dish meals are more practical especially when cooking for two.  Your dishes should include items from different food groups such as meats, beans, whole grains and vegetables.  And if you make a casserole or a pasta make it for 4 but have lunch with it the next day.  This way you get 2 meals for the price of 1 if eating for 2.

Healthy dinner examples include chicken, vegetable and rice casserole; and beef, barley and vegetable stew.  Pork loin, Turkey, salmon,  and bok choy recipes  incorporates stir-fried lean pork, Turkey or pre baked salmon with bok choy, and Japanese soba noodles or whole-wheat spaghetti.  You can also prepare a vegetarian meal of tofu, whole-wheat egg noodles, and sautéed spinach or turnip green.

3. Stock your pantry.

Keep frequently used ingredients on hand such as dried beans, pasta, canned vegetables and fruits.  Canned fruits and vegetables provide key nutrients, often at a lower cost than fresh or frozen varieties.  They make a quick and healthy addition to meals.  Dried foods can keep for months and are easily portioned for one or two.  Canned foods will easily be ready for two and last for sometime.  Keeping canned stock or bullion on hand and canned vegetables will make an instant soup addition to any rice that could be prepared.

4. Cook extra batches and freeze single portions.

Cook a big batch of casserole or stew and freeze single or double portions for future dinners.  Remember to write the date and contents of the packages before placing them in the freezer.  Move older packages to the front when adding food to your freezer.

5. Use extras wisely.

Plan your weekly menu so that you can use extra food in new, healthy dinner recipes for 2.  Leftover roasted chicken from one meal can be used to make sandwiches, soups, or salads.  Cook extra rice for one meal, and use the remainder in rice pudding or casserole.  Prepare a meatloaf mixture and bake some for dinner.  Freeze the uncooked portion for future use in stuffed green bell peppers.

6. Shop for convenience.

You don't want to spend hours in the kitchen cooking dinner for two.  You can cut down on preparation and cooking time by planning ahead and keeping low-fat, reduced-sodium soups and stock, pre-packaged single-serving foods, pre-washed bagged salads, etc. on hand.  Stock up on these items when they are on sale.   If there is time available in your schedule a small garden can be grown in a child’s pool.  This will give fresh vegetables for canning or to have on hand.

There are literally thousands of delicious, healthy dinner recipes for 2 out there.  They're perfectly portioned just for two, so nothing goes to waste.  Don't be afraid to try something new.  Experiment with vegetarian dishes, soy-based foods, and “no-cook” meals like salads and cold pasta leftovers where adding a dressing and a tortilla save not only time and money.  Seasonal fresh produce can be combined with affordable protein alternatives to provide essential nutrients while stretching your food budget.