Shepherd's Pie

After a filling Sunday dinner of chicken and mashed potatoes, I realized I made far too many mashed potatoes for one girl (and I can really eat a lot). So what to do with my leftovers? Make my childhood favorite, shepherd's pie. Shepherd's pie is a total comfort food that takes me right back to my mom's kitchen. With the mashed potatoes already made (recipe listed below), making shepherd's pie is an absolute breeze, and perfect for a fall night.

Shepherd's Pie

Serves 4. 

- 2 cups mashed potatoes (recipe below)

- 1 tablespoon extra virgin olive oil

- 1/4 lb lean ground beef

- 2 carrots, diced

- 1 small yellow onion, diced

- 3/4 cup frozen peas, thawed

- 1/2 teaspoon Italian seasoning

- 1/8 cup chicken broth

- 1 teaspoon Worchestire sauce

- Shredded Parmesan cheese

Mashed Potatoes:

1. Peel and cube 1/2 pound yukon gold potatoes. 

2. Put in a pot and cover with water. Salt water, and boil potatoes for 10-15 minutes, or until the potatoes are fork tender.

3. Drain potatoes and return to the pan.

4. Mash potatoes with 1-2 tablespoons butter, about 1/4 cup milk, and about 1/8 cup greek yogurt. Salt and pepper to taste. 

Shepherd's Pie:

1. In a saucepan, heat olive oil over medium high. Brown ground beef. Once browned, add carrots and onions and cook for about 6 minutes, until veggies are tender. Add Italian seasoning, salt, and pepper. Cook for another minute. Add chicken broth and worchestire and cook for one more minute.

2. In a baking sheet, spread meat and veggie layer. (My amount only covered about 3/4 of my 9x13 pan. *A square 9x9 pan would be perfect, I just don't have one. Spread mashed potatoes on top of veggie and meat mixture. I made a wall of the mashed potatoes on the open end to keep everything in while cooking. Sprinkle shredded parmesan cheese over the top.

3. Cook for 20 minutes in a 400 degree oven. Broil for 2 minutes to brown the cheese. Sprinkle chopped parsley if desired. 

Italian Sausage, Kale and White Bean Soup

Fall is my favorite time of year. Sweaters, football, red wine and most importantly, soup, are some of my favorite things. I find cooking a big pot of soup kind of therapeutic, and this soup is so hearty and delicious, it had to be my soup season kickoff. Best of all? Cooking a big pot of soup is a very inexpensive way to make a warm, filling, and healthy meal that can last throughout the week and freeze for up to a month. Full of hearty fall veggies, robust flavors, and spicy Italian sausage... this soup is a definite must try!

Italian Sausage, Kale, and White Bean Soup

- Half a pound Italian sausage  *Hot or mild, whatever your preference is

- 2 tablespoons extra virgin olive oil

- 2 small yellow onions, chopped

- 2 carrots, chopped

- 3 stalks celery, chopped

- 2 cloves garlic, minced

- 1 14 oz can diced tomatoes

- 5 cups chicken broth  *I use reduced sodium to control sodium levels

- 2 cups water

- 2 tablespoon tomato paste

- 1-2 teaspoons italian seasoning

- 1 14 oz can white beans (I used cannelini beans), drained and rinsed

- 1 bunch kale, stemmed and chopped

1. Heat 1 tablespoon olive oil over medium high in a large stock pot. Remove the sausage from their casings and cook in the pot. Using a wooden spoon, break up the sausage to smaller crumbles. Cook until sausage is browned, about 8-10 minutes. 

2. Add remaining olive oil (if needed) and add onions, carrots, and celery. Season with salt and pepper.  Cook until veggies are soft, about 7 minutes. Add garlic and cook for one more minute. 

3. Pour chicken broth and water into pot. Using the spoon, scrape any brown bits off of the bottom. Add the entire can of diced tomatoes and tomato paste. Bring to a boil and stir, then reduce to a simmer. Simmer soup (I had the pot partially covered) for 30-45 minutes, stirring occasionally. 

4. Add rinsed and drained beans and the chopped kale. Raise heat to medium/medium high and cook the soup for 15 more minutes to wilt the kale and heat the beans. Taste for seasoning and salt and pepper accordingly.

Soup's on!

Grilled Eggplant Tower

I wanted to create a recipe inspired by eggplant parmesan, and came up with a dish perfectly portioned for one. I grilled my vegetables first and then stacking them with cheesy layers and topped with garlic bread crumbs. It is a very rich and delicious dish very reminiscent of eggplant parmesan with a side of garlic bread. Although it is a little messy-it is an incredible use of some more of my eggplant.

Grilled Eggplant Tower

Serves 1. 

- 4 slices of eggplant (about 1/2 inch thick)

- 1/2 red bell pepper, sliced

- 2 slices yellow onion

- 1 tablespoon olive oil

- 1/4 cup shredded parmesan

- 1/4 cup shredded mozzarella

- 1/4 cup marinara sauce

- 1 tablespoon bread crumbs

-1/2 teaspoon garlic powder

1. Brush veggies with olive oil and grill for about 3-4 minutes each side, or until grill marks are made.

2. In a baking dish, spread a spoonful of marinara and make a circle in the center to be the base of the tower. 

3. Stack 1 ring eggplant, 1- 2 red bell pepper slices, a couple onion rings. Top with a big pinch of parmesan, a big pinch of mozzarella, and a spoonful of marinara. Continue this process until the tower is made. 

4. Top the tower with remaining marinara. Mix together bread crumbs and garlic powder and sprinkle the mixture over the top. Sprinkle a little olive oil over top. Bake at 375 degrees for 15-20 minutes. 

Enjoy!

Spaghetti Squash with Spinach and Feta

Challenge Recipe #2

So my original plan was to split the spaghetti squash and make two separate dishes, but I made enough sauce to cover all of the veggie, so I just made one big dish. Talk about leftovers. Luckily, it is absolutely delicious and a healthy alternative to pasta... so I won't mind having my lunches packed for the rest of the week.

Other than preparing the spaghetti squash, this recipe is a snap and extremely cheap. To add more protein to the meal, it could be used as a perfect side dish to grilled shrimp or meat. I do know one thing for sure though, spaghetti squash is going to become a regular in my fridge.

Spaghetti Squash with Spinach and Feta
Serves 4.

- 1 spaghetti squash
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 can diced tomatoes (I use no salt added)
- 2 cups spinach
- Crumbled feta cheese

1. Preheat oven to 375 degrees. Split spaghetti squash in half vertically. Spoon out the seeds and pith. Rub the exposed flesh with 1/2 tablespoon olive oil and season with salt and pepper. In a baking dish, place the squash cut side up and fill the bottom of the dish with 1 inch water. Bake for 1 hour.

2. When the squash is done, pull out and cool for about 5 minutes. Place one half of the squash in a big mixing bowl, and using a fork scrape the squash into the bowl. The squash will come out looking just like short spaghetti. Repeat with the second half.

3. Heat the remaining olive oil in a pan over medium high heat. Add garlic and cook for one minute. Add tomatoes and turn heat to high. When the sauce is boiling, stir in the spinach and turn the heat down to medium. Keep stirring the wilt the spinach. Season the sauce with salt, pepper, red pepper flakes, and italian seasoning.

4. In the bowl with the squash, pour the sauce and mix together. Taste for seasoning and serve on a plate. Top with feta cheese and enjoy!

*Splurge: Chopped fresh basil and chopped kalamata olives would make this dish even more delectable.

Ratatouille & Whole Wheat Couscous

Challenge Recipe #1

When researching recipes with eggplant, boring old eggplant parmesan flooded my google page. Ratatouille, however, stuck out. I have to admit I have never really known what ratatouille was, other than a Disney movie (I always assumed it was pasta). I was pleasantly surprised to see how healthy and easy it is! Pairing the veggies with whole wheat couscous was a quick-cooking and easy accompaniment. I made my own rendition to make a solo portion, and was thrilled to find how delicious and savory this dish is. Another plus- all of the recipes were in my fridge or my penniless pantry!

Ratatouille & Whole Wheat Couscous

Serves 1 (generously!)

- 1 tablespoon olive oil

- 1/3 red bell pepper, diced

- 1/2 yellow onion, diced

- 1/2 - 1/3 eggplant, diced    *Depending on size of eggplant

- 1/2 zucchini, diced

- 1 clove garlic, minced

- 1 plum tomato, diced

- 1/2 teaspoon italian seasoning

- Pinch of salt

- Pinch of red pepper flakes

- 1-2 tablespoons chicken broth

- 1 tablespoon chopped parsley

- 1/3 cup whole wheat couscous

- 1/3 cup water

- Pinch of salt

1. In a large saucepan, heat one tablespoon olive oil over medium-high heat. Sauté pepper and onion for 5 minutes or until brown. Add eggplant and zucchini and cook for another 5 minutes or until brown. Add garlic and tomato and cook for 2 minutes. Add seasoning, cook one more minute, stirring. Add chicken broth to the saucepan and scrape up brown bits from the bottom on the pan. Cover with the lid, turn the heat down to medium-low and cook for 10 minutes. 

2. In a smaller pot, bring water to a boil and add a pinch of salt. Once boiling, add couscous and stir. Cover the pan and remove it from the heat. Without opening the lid or stirring the couscous, cook for 5 minutes. Fluff with a fork.

3. Top the couscous with the ratatouille and top with chopped parsley (or basil if available) and enjoy!

The Spaghetti Squash and Eggplant Challenge

Yesterday I stocked up at Harris Teeter and really wanted to challenge myself to load the cart with produce and to try new veggies that I don't eat often, and never cook.

The first thing to catch my eye was eggplant. Not only was it on sale, but it intrigued me because I do not eat eggplant often. What I like about eggplant is that it is a meaty vegetable and can take the place of meat in main dishes (I'm not a big meat eater). I also like the size of eggplant, and for solo cooking I can use it in multiple dishes and multiple ways. My personal challenge is to cook two new recipes using eggplant.

To add more challenge, a spaghetti squash caught my eye mainly because of its 99 cent per pound price tag. My mom has cooked spaghetti squash, and it is unbelievably delicious (and really does mimic pasta!) It is a healthier alternative, and again, a large vegetable that I am hoping to use in at least two new recipes.

So my challenge: Two new vegetables. Four entrees. Wish me luck!

Pasta Bolognese

When I'm wanting a big bowl of pasta, class pasta and meat sauce never fails. I made a quick and cheap bolognese and served it over whole wheat penne, but this sauce is a great match for whatever pasta you like! Serve with a big rip of warm, crusty bread and a glass of red wine, and this meal becomes ultimate comfort food.

Pasta Bolognese
Serves 2.

- 1.5 cups pasta (whichever you prefer- I used penne)
- 1 tablespoon olive oil
- 1 stalk celery, rough chop
- 1 carrot, rough chop
- 1/4 yellow onion, rough chop
- 1-2 cloves garlic, minced (depending on how much you like garlic)
- 1/4 lb lean ground beef
- 1 cup jarred marinara sauce
- 1/8 teaspoon red pepper flakes
- 1/4 teaspoon italian seasoning
- 1 tablespoon parmesan cheese

1. Cook pasta according to package.

2. In a food processor, finely chop the celery, carrot, onion, and garlic. (Roughly chop the vegetables before putting them in the food processor to help finely chop the veggies.)

3. Add olive oil to a saucepan, and sauté veggie mixture for about 2-3 minutes and season with salt and pepper. Add ground beef, and work the meat with a wooden spoon to break it up. Cook for about 5 minutes or until the beef is browned and cooked through. Add the marinara sauce and season with red pepper flakes and italian seasoning.

4. Top the pasta with the bolognese sauce and sprinkle parmesan cheese over top.
  *If you have fresh basil, it would be a perfect topper. 


Enjoy!

Chicken and Curry Vegetables

For this warm fall dinner, I use fall produce and chicken breast from the freezer. It is a similar cooking method to my chicken, kale, and white bean stew with some changes in the vegetables and a big flavor switch up in the broth. So easy and filling, and easy to make vegetarian! The chickpeas can stand alone as the protein in the dish.

Chicken and Curry Vegetables

Serves 2.

- 1 chicken breast

- 2 tablespoons olive oil

- 1 clove garlic, minced

- 1/4 yellow onion, diced

- 1 carrot, diced

- 1/4 bunch kale
- 1 roma tomato
- 1/2 cup mushrooms
- 1 can chickpeas, drained and rinsed
- 2 teaspoons curry powder
- 1/4 cup chicken broth

1. Cut chicken into strips, about 1 inch. Heat 1 tablespoon olive oil in a saucepan over medium-high heat and add chicken to the pan. Brown the chicken on all sides for about 5 minutes. Remove chicken from pan and rest it on a plate.

2. Add remaining tablespoon of olive oil to the pan and add the onion and carrot to the pan. Cook for about 4 minutes. Add garlic, kale, tomato, mushrooms, and chickpeas and sauté for another 2-3 minutes. Season with salt and pepper. Add curry powder and cook one more minute. Add chicken broth to saucepan and scrape the bottom of the pan with a wooden spoon to get all of the flavors off.

3. Place chicken back in the pan, and nestle it in between the vegetables so that it is direct on the heat. Cover and cook for about 12-15 minutes, turning chicken once. Continue to simmer until chicken is white all of the way through. Season with red pepper flakes and top with chopped parsley.

Enjoy!

Shrimp Linguine with Lemon Ricotta

This pasta dish sounds fancy, tastes fancy, but is so cheap and easy to make. A delicious and hearty pasta dinner, accompanied by a glass of white wine. Pop in a movie and you have a nice relaxing Saturday night.

Shrimp Linguine with Lemon Ricotta

Serves 2.

- 2 cups whole wheat linguine (or any long pasta)

- 1 tablespoon olive oil

- 1/2 zucchini, diced

- 1 clove garlic, minced

- Shrimp (6-8 shrimp per person)

- 1/2 cup chicken broth

- 1 tablespoon lemon juice

- 1 tablespoon butter

- 1/2 cup part-skim ricotta cheese

- Zest of a lemon 

- Handful of parsley, chopped

1. Cook pasta according to directions.

2. In a saucepan, heat oil over medium high. Sauté zucchini for 4 minutes, stirring occasionally. Add garlic, and cook for another minute more. Season with salt and pepper. Add shrimp, and cook shrimp one side down for 2-3 minutes. Turn shrimp and cook for another minute. Add broth and lemon juice, and simmer for a couple minutes. 

3. In a small bowl, mix ricotta cheese and lemon zest . 

4. Drain pasta, and add the pasta into the saucepan. Mix together for a minute, and add butter and season with red pepper flakes. Serve pasta on a plate, and top with about 2 tablespoons of the ricotta mixture. Top with chopped parsley. 

*Next day idea: Ricotta Stuffed Zucchini

Using the leftover lemon ricotta mixture, this recipe is an easy and healthy football Sunday snack. 

- Remaining half of zucchini

- Remaining lemon ricotta

- 1/2 teaspoon italian seasoning

- 1 teaspoon bread crumbs

- Drizzle of olive oil

1. Half zucchini in length

2. Scoop out seeds of zucchini and spoon ricotta mixture into the zucchini.

3. Mix italian seasoning and bread crumbs with a pinch of salt and pepper. Top zucchini and ricotta with bread crumb mixture. Drizzle with olive oil and bake at 375 for 10 minutes. 

Sweet Potato "Fries"

If I'm going to eat a burger, I need some fries. Sticking with my healthy burger meal makeover, I made my favorite side dish - sweet potato "fries." These fries are so tasty and easy, and healthy!

Sweet Potato Fries

Serves 1. 

- 1 small-medium sweet potato

- 1 teaspoon extra virgin olive oil

- Salt and pepper to taste

1. Preheat oven to 425 degrees.

2. Skin sweet potato and cut into big wedges. 

3. On a cookie sheet, toss the wedges with olive oil and salt and pepper until all of the fries are lightly coated. Spread on a single layer.

4. Bake in the oven for 20 minutes, turning the fries once or twice.

Healthy fries never got easier!

Goat Cheese & Spinach Burger

When the mood for a burger hits, there is no stopping it. In an attempt to change up my running route because of too many hills, I ended up running uphill for about 30 minutes. Exhausted, the only thing to change my night around was going to be a burger.

This is a burger that you can actually feel good about. With a healthy version of a creamy cheese sauce and served on a wheat flatbread wrap, my red meat craving was satisfied, and hopefully my run wasn't a wash.

Goat Cheese & Spinach Burger

Serves 1. 

- 1/4 lb lean ground beef

- 1 teaspoon dijon mustard

- 1/2 teaspoon Worchestire sauce

- 1/8 teaspoon garlic powder

Goat Cheese Sauce:

- 2 tbsp crumbled goat cheese

- 1 tablespoon nonfat greek yogurt

- 1 teaspoon light sour cream

- Handful baby spinach leaves

- 1 Flatout 5-Flax Flatbread Wrap

1. Combine meat, mustard, worchestire sauce and garlic powder in a bowl. Using your hands (and careful not to overwork the meat) combine the ingredients and form a patty. 

2. I grilled my burger on my George Foreman grill, for 5 minutes (flipped once). 

3. In a separate bowl, combine cheese, yogurt, and sour cream until creamy. Season with salt and pepper. 

4. Place spinach on one side of the wrap, and spread the cheese sauce on the other. Place the burger in the middle, close, and enjoy!

Stewed Chicken with White Beans and Kale

It was a beautiful fall Monday in Nashville, and I wanted a nice warm dinner to start my week off right. I was in the mood for chicken, and wanted a dish that reflected the beginning of October. Full of hearty veggies and juicy chicken, this meal is not only filling and hearty, but healthy!

Stewed Chicken with White Beans and Kale

Serves 2

-1 chicken breast (about 1/3 pound), cut in half

-Italian seasoning

-1 tablespoon olive oil

-1 clove garlic, minced

-1/2 yellow onion, diced

-1 cup sliced baby portabellos

-1/2 bunch kale, chopped

-1/2 cup chicken broth

-1 can white beans (I used Great Northern), drained and rinsed

-1 can diced tomatoes

-Salt, pepper, red pepper flakes, and italian seasoning to taste

1. Sprinkle chicken with salt, pepper, italian seasoning. In a large saucepan, heat olive oil on medium high. Add the chicken and brown the meat. It will take about 2-3 minutes on each side of the chicken. Once the chicken is browned, remove it from the pan and have it rest on a plate.

2. Turn down the heat on the pan to medium. Add onions, kale, and mushrooms. Season with salt and pepper, and cook for about 5 minutes. Add garlic, and cook one more minute.

3. Add the chicken broth, and using a wooden spoon, scrape the bottom of the pan to get all of the seasonings from the chicken. Add tomatoes and beans. Add chicken back to the pot. (Nestle the chicken breasts into the veggies, so that they will cook).

** I cut my chicken breast in half for two reasons. The first, the have two smaller portions (dinner tomorrow night!). The second, so the chicken cooks quicker.

4. Keep the heat at medium, and simmer the chicken and vegetables for 15-20 minutes. Check the chicken, and flip halfway through cooking. Once chicken is cooked all of the way through, serve. Place one chicken breast in the bottom of a big bowl, and spoon vegetables over top. Using a ladle, scoop some of the sauce into the bowl Top with red pepper flakes and italian seasoning as desired.

This is one of the best chicken dishes I've made. I suggest you try it!

Grocery List 10/3

My last two meals put my refrigerator officially on empty, and the recent cold weather excited me to buy my favorite fall vegetables. Chilly weather and football leaves me wanting big warm stews and soups and nice hearty dinners. I went to Publix for my groceries, and stocked up on the fall essentials for produce. Remember, I only list my interchangeable produce, cheese, and items unique to this list. Refer back to my penniless pantry page to stock up on my essentials.

Total for this list: $29.28

Broccoli crowns - $1.65
Sweet Potatoes (2) - $0.97
Zucchini Squash (1) - $1.00
1 Bunch Kale - $1.49
Sliced Baby Portabella Mushrooms - $2.29
1 Lemon - $0.67
Garlic - $0.39
1 Bunch Parsley - $1.19
1 lb Petite Baby Red Potatoes - $1.49
Stoplight Peppers (Red, yellow & green) - $3.99  *This was a great sale at Publix. Stoplight pepper packs (which I splurge on because I cook with peppers so often, are usually priced around 5 or 6 dollars). 
Baby Spinach - $3.99
4 oz Crumbled Feta - $2.39
4 oz Crumbled Goat Cheese - $2.39
Pillsbury Pizza Crust - $2.39
Part Skim Ricotta Cheese (15 oz) - $2.49

Happy shopping... happy cooking!

Homemade Banana Almond Ice Cream

This recipe is adapted from Claire Robinson's recipe from Food Network and her show, "5 Ingredient Fix." When I saw her make this recipe, my jaw nearly dropped with how easy and cheap it can be.

My roommate and I both teach. The difference is: I teach middle school--she teaches kindergarten. After one of her lessons about teaching patterns with fruit - we had too much fruit to even handle. As the bananas began to brown (which also means sweeten) I remembered this recipe. This recipe is so easy and simple- and its so healthy and decadent that you really feel you are eating ice cream. Now all I need is a recipe to use the rotting apples and limes... 

Here is what I used:

- 4 bananas (the browner, the sweeter - and also past the point of being eaten alone)

- 2 tablespoons almond butter (or peanut butter, based on your preference)

- 2 tablespoons honey 

- 1/4 cup milk

1. Cut the bananas into inch slices, picture belowed. Place on a foil covered cookie sheet. Place the cookie sheet into the freezer. 

2. Freeze bananas for at least 1 hour. 

3. In a food processor (or blender) add the bananas. Process until creamy and smooth. Add the milk and process until creamy. Add almond butter and honey to flavor the ice cream. Once all of the ingredients are evenly blended, serve!

If you add too much milk - freeze before serving to get the ice cream texture.

Healthy and delicious - you'll be thanking Claire Robinson! (or maybe me for posting!)

Here's to you- sweet tooth's!

Black Bean & Corn Quinoa

I'm at the end in the road for the veggies in my fridge, so this was my clean up meal. Using canned beans, frozen corn, a dressing made from my penniless pantry and the rest of the veggies in the fridge, this quinoa dish doesn't get any cheaper. The quinoa and beans provide great protein, but some shredded chicken could add to this dish and work with the Southwestern feel.

Another great perk for this meal? Now that my fridge is empty, I have lunch for the next couple of days!

Black Bean & Corn Quinoa

Serves 4. 

- 1/2 cup quinoa
- 1 can black beans
- 1 cup frozen corn kernels
- 1 bunch green onions (scallions)
- 1 cucumber (peeled and seeded, chopped)

Dressing:
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 2 teaspoons cumin
- Salt, pepper to taste

1. Cook quinoa according to package.
2. In a colander, drain and rinse black beans. Add corn to the colander, and rinse with water to thaw corn and rinse black beans further.
  *Rinsing the beans is important to reduce the sodium from the canned beans. Cold water will quickly thaw the corn. 
3. Peel and remove the seeds from the cucumber. Chop the cucumber into small pieces. *To seed a cucumber, cut in half lengthwise and use a spoon to scoop out the seeds.  Chop the bunch of green onions - I use the white parts, as well as halfway up to the green. When it gets leafy, I stop. Put the vegetables into a big bowl. 
4. Add beans and corn mixture into bowl with cucumber and green onions. Mix the dressing in a separate bowl, or pour each step into the big bowl, and mix until all of the vegetables are seasoned.
5. Add the quinoa. Taste for flavor. Add more cumin, salt, pepper as needed. Serve!


A couple ideas:

 - For spicy food lovers like me: A diced jalapeno pepper would add great heat to this dish- I just didn't have it on hand.

 -Next day use: Make Quinoa Stuffed Peppers!

• Mix some parmesan cheese into the quinoa mixture. 
• Put the quinoa into a green pepper (cut off the top and pull out the seeds and pith). 
• Top with a little more parmesan and bake at 350 degrees for 15 minutes. 

Cooking for One: Spinach & Goat Cheese Flatbread

This flatbread couldn't be easier or healthier. It is very light, and perfect for a night alone. I eat Flatout Fold-Its (5-Flax) for my hummus sandwiches at lunch, and use them to make flatbreads for a quick, easy dinner. Any cheese or your favorite toppings can work for this meal! The serving is perfect for a single portion- so one per person would be perfect.

Spinach & Goat Cheese Flatbread
Serves 1.

- 1 Flatbread
- 2 tbsp shredded mozzarella
- Handful of baby spinach leaves  - enough to make a single layer on the flat bread, about 8 leaves
- 1 Campari tomato, thinly slice  *any tomato size could work, if it is thinly sliced
- 2 tbsp crumbled goat cheese
- Drizzle of olive oil
- Red pepper flakes
- Dried basil

Preheat oven to 350 degrees.
1. Place flatbread on cookie sheet. Spread a thin layer of shredded mozzarella across the flatbread.
2. Next, place the baby spinach leaves in a single layer.
3. Next, spread the tomato slices across the top.
4. Crumble the goat cheese over the top, then drizzle olive oil across the entire flatbread and toppings. (Be careful to use only a little olive oil, otherwise the flatbread will get too wet and won't crisp).
5.Sprinkle basil leaves and red pepper according to desire.
6. Bake in the oven for 10-12 minutes, until cheese is melted and the flatbread is crispy and brown.

Enjoy!

Shrimp & Vegetable Stir Fry

Making a stir fry is one of my favorite "clean out the fridge" meals. Along with omelets, it is a great way to use up veggies right before they are going to go bad.
However, this was not the case for tonight. Shrimp & veggie stir fry is a great, healthy meal with a ton of protein and delicious flavor. Any protein can replace the shrimp, and just about most veggies would be great in this dish- I just used the ones I had. I serve mine over brown basmati rice, but white rice and noodles work just as well! Stir fry is one of the most versatile meals, and so easy to make!

Shrimp & Vegetable Stir Fry
1 serving

- 1/4 cup brown basmati rice
- 1.5 cups chopped veggies
  *I used: 1 stalk celery, 1 carrot, about 6 brussels sprouts, 1/4 green pepper, 1/2 mushrooms, 1/4 small red onion
  *Other great veggies for stir fry: broccoli, asparagus, red bell pepper, chickpeas (if the stir fry is going to be vegetarian)
- 1 tbsp olive oil
- 4 tbsp reduced sodium soy sauce
- 1 tbsp white wine vinegar (or rice wine, if you have it)
- 1 tsp vegetable oil
- 1 clove garlic, minced
- A couple dashes hot sauce  *I use Srichacha
- Pinch red pepper flakes
  *When I have it, about 2 tbsp of orange juice is a great substitute to the vegetable oil, and adds great flavor


1. Cook rice according to package. Preheat oven to 425 degrees.
2. In a small bowl, whisk together soy sauce, vinegar, oil, garlic, hot sauce, red pepper flakes. Set aside sauce.
2. Heat olive oil in a large saucepan. Sauté veggies for about 7 minutes, or until softened. At the same time, spread the shrimp on a baking sheet and sprinkle with olive oil, salt, and pepper. Cook shrimp for 5 minutes (not fully cooked).
3. Add the shrimp to the veggies. Pour sauce over the mixture and cook together for 2 more minutes, or until the shrimp are fully cooked.
4. Serve the shrimp & veggies over the rice. Garnish with some chopped parsley (if desired).

Any protein, veggie, and carb combination can create this healthy and amazing meal. Enjoy!

Creamy Mushroom & Brussels Sprout Pasta

For my first dish for this grocery list, I really wanted to find a good use for my brussels sprouts other than roasting them (which is one of my favorite veggie sides). I used what I had in my fridge to make a creamy, but still healthy sauce with mushrooms and the brussels. Sour cream, shredded mozzarella and parmesan combine for the a light and gooey sauce over nutty whole wheat penne.

Creamy Mushroom & Brussels Sprout Pasta

Serves 1.

- 1/2 cup whole wheat penne

- 1 tbsp olive oil

- 1/2 cup sliced mushrooms

- 1/2 cup halved brussels sprouts

- 1 clove garlic

- 1/4 cup chicken broth

- 3 tbsp reduced fat sour cream

- Salt, pepper, red pepper flakes to taste

- 1/8 cup shredded mozzarella

- 1/8 cup shredded parmesan 

1. Cook pasta according to pasta.

2. In a saucepan, sauté mushrooms and brussels sprouts for 7 minutes. Add garlic, and cook veggies another minute more. Add chicken broth and sour cream to veggies and simmer for about 3 minutes. Add salt, pepper, and red pepper flakes to taste. 

3. Drain pasta. In a bowl, toss pasta, veggies, and add both cheeses. Taste for seasoning.

Another simple, filling meal that is so cheap. The creamy sauce hides how healthy it actually is!

Early Fall Grocery List

With my penniless pantry filled, this shopping trip was super quick & cheap. I just needed to stock up on my veggies and cheese, and now I'm set for cozy, healthy early fall dinners! I went to Harris Teeter, and used my VIC savings to help out the cost.

Organic baby spinach (5 oz container) - $3.99
Lemon (1) - $0.59
Cucumber (1) - $0.79
Green Onions (1 bunch) - $0.79
Sweet Potato (1) - $0.71
Yellow Onion (1) - $0.46
Italian Flat Leaf Parley (1 bunch) - $1.89
Carrots (16 oz bag) - $0.79
Mushrooms (8 oz container) - $1.99
Brussel Sprouts (1 lb bag) - $3.99
Reduced Fat Feta Cheese (3.5 oz) - $2.85
Shredded Parmesan (6 oz) - $3.29       *I bought Harris Teeter brand to save money. 

Total: $22.13

From this list, I will make some amazing meals. Stay tuned!

Tuna and White Bean Pasta

This pasta dish is one of my sister's favorites! The sauce is so light, and adding feta cheese on top adds a great tang. This was my first time adding the tuna, and it was absolutely incredible! However, it is not necessary because the beans provide protein. So if tuna isn't your thing, this recipe is still delicious, easy, and couldn't be cheaper! Try to stop after one bowl...

Tuna and White Bean Pasta

Serves 4

-2 cups whole wheat rotini (or whatever short pasta you have on hand)

-1 cup baby spinach leaves

-1/2 cup mushrooms, halved

-1 clove garlic, minced

-2 tablespoons olive oil

-1 14.5 oz can diced tomatoes 

-1 15.5 oz can cannelini beans, drained and rinsed (any white bean works)

-1 can tuna packed in olive oil, drained   *Tuna in olive oil has much more flavor, but tuna packed in water works just as well.

-1/4 cup shredded parmesan

-Feta cheese to top

1. Cook pasta according to package.

2. Sauté mushrooms in olive oil over medium-high heat until browned. Add garlic and spinach and cook for another minute. 

3. Add tomatoes, drained beans, and tuna. Season with salt, pepper, and red pepper flakes as desired. Simmer for about 5 minutes. 

4. Drain pasta and toss into saucepan with sauce. Mix together pasta and sauce and stir in parmesan cheese. Serve in a bowl, and top with feta cheese (as desired). 

*A splurge option: For a couple more dollars, chopped kalamata olives added to the sauce would add a great salty bite, and work with the Greek theme of the ingredients. Not to mention, olives are the greatest snack...

How is that for easy? Full of protein and great flavor... Enjoy!

Sweet Potato Curry Quinoa

It's been a rainy, chilly day in Nashville so I wanted to have my first taste of Fall for dinner tonight. This quinoa salad is delicious, and so cheap! All of the ingredients are already in the pantry, except for the sweet potato and onion, so this is a great recipe for when the fridge is low.

Sweet Potato Curry Quinoa
Serves 2.

-1/2 cup uncooked quinoa
-1 medium sized sweet potato, cut into inch cubes
-1/4 red onion, chopped
-1/2 cup parmesan
-2 tablespoons olive oil
-1 teaspoon curry powder
-1/2 teaspoon cumin
-Salt, pepper, red pepper flakes to taste

1. Preheat oven to 400 degrees. Cook quinoa according to package- but add curry powder and cumin to the water.
2. Toss sweet potato & onion in olive oil, salt and pepper. Bake on a baking sheet for 20-25 minutes.
3. Mix quinoa, sweet potato & onions and olive oil. Fold in parmesan cheese.

So simple, so cheap! Enjoy!

Easy Fajita Salad

I'm calling this a salad because I did not roll up the fajita mixture into a tortilla. Instead, I added some more veggies and served it over brown rice. It was my attempt at making my own Chipotle order at home- and it was successful! I prepared a big batch of this dish, and the leftovers were a very nice treat at lunch in the middle of a busy school day.

Ingredients:
-1/2 cup brown basmati rice
-1/4 lb chicken breast tenderloins or breast (about 2 or 3 tenderloins, one breast) cut into big pieces
-2 tbsp olive oil
-1/2 yellow onion, cut vertically into strips
-1/2 red bell pepper, cut into strips
-Can of pinto or black beans, drained and rinsed
-1/2 cup frozen corn
-Packet fajita seasoning (I used about half of it)
-1/3 cup chicken broth

1. Prepare rice according to package. *Brown rice takes much longer to cook compared to white rice, so plan accordingly!
2. Cook chicken in olive oil in a big saucepan. When chicken is brown, add onion and peppers. Once veggies are cooked down (about 4 minutes) and chicken is no longer pink, add chicken broth and fajita seasoning. After about a minute, add beans and corn and cook until both are warmed through.  *I am a nervous wreck about uncooked meat, so I always cut into the biggest piece of chicken to check its doneness.
3. Put half of the rice in a bowl, top with half of the fajita mixture. Serve with any toppings you like. *I had salsa, but any cheese or sour cream or guacamole works too!
4. Best part- put the other half away for lunch or dinner tomorrow night!

I forgot to take a picture, but it looked delicious and tasted it too!  :)

Roasted Veggies, Roasted Veggie Orzo

Roasted vegetables could not be easier to make, and they lend themselves so well to other recipes. I often eat roasted veggies as a side with whatever protein I have around, or I toss them with some orzo and feta to make the most delicious meal. To please both parties, I have included both recipes, as step one (roasted veggie side) is needed for step two (roasted veggie orzo).

Roasted Veggies
Serves 4.

-1 zucchini, chopped in big chunks.
-1 yellow squash, chopped in big chunks.
-1 lb asparagus  *hold the asparagus at both ends and pull until they naturally snap. Discard the bottoms, and chop the remaining asparagus into thirds.
-1/4 red onion (or 1/2 depending on size), chopped into big chunks
-2 tablespoons of Olive Oil- or enough to coat the veggies
-Salt to taste
-Black pepper to taste

1. Preheat oven to 425 degrees.
2. Put chopped veggies on a baking sheet. Swirl olive oil around the veggies. Add salt and pepper. Using your (clean!) hands, toss the veggies in the oil, S&P. Spread veggies into a single layer. Bake for 20 -30 minutes.  *Check at 15 minutes, toss a little with a spoon, bake until soft.

It's that easy! Perfect on its own, but here is an easy way to make it a meal:



Roasted Veggie Orzo
Serves 4.

-2/3 cup dry orzo
-Roasted Veggies (see above)
-2 oz. crumbled feta  *I love feta in this because it is tangy and salty and adds great flavor to the pasta and veggies.
-About 4 leaves fresh basil, chopped  *Again, pulled from my basil plant.
-Salt to taste
-Pepper to taste

1. Cook orzo according to package.
2. Add cooked orzo to roasted veggies and toss. Add feta and basil and toss again. Add salt and pepper to taste.

There isn't an easier meal to make. Healthy and delicious! Enjoy it!

Gazpacho & Roasted Shrimp

My favorite summer dinner! Even though I started teaching today, I am clinging on to summer however I can. In this case, my dinner menus. Gazpacho is one of my favorite meals, and I have tried so many kinds. This recipe is the best. The most wonderful part of it all?? - It's the South Beach Diet Recipe! With only 127 calories per serving, it doesn't get better, easier, or more filling than this. At home we serve it with roasted shrimp (the recipe follows), however I did not make the shrimp tonight.

Enjoy this guilt-free delicious dinner! It is so simple to make- even after the first day of school :)

Gazpacho

(The recipe listed is the South Beach recipe, the asterisks note the changes I made based on what I had in my fridge)

Ingredients:
-2.5 cups V8 Tomato Juice (I use Hot & Spicy)
-1 cup chopped tomatoes
-1/2 cup chopped celery
-1/2 cup chopped green pepper
-1/2 cup chopped green onion   *I used 1/2 chopped white onion, and I think the original way was better.
-1/2 cup chopped cucumber
-1 large garlic clove, minced
-3 tablespoons white wine vinegar
-2 tablespoons Olive Oil
-1/2 tablespoon Worchestire Sauce
-2 teaspoons chopped flat leaf parsley  * I had cilantro in the fridge, and again, parsley is the better fit.
-1/2 teaspoon salt
-1/2 teaspoon pepper

1. Pour V8 into a big bowl.
2. Roughly chop tomatoes. (I used one and a half tomatoes on the vine.) Add to food processor (or blender) and chop until desired thickness. *I like it to be a little chunky. Add to bowl with V8.
3. Roughly chop celery, green pepper, onion, cucumber, garlic. Add to food processor and chop until desired thickness. Add to bowl with tomatoes and V8.
4. Measure out vinegar, olive oil, worchestire and add to bowl.
5. Chop parsley (or cilantro) and add to bowl. Add salt and pepper. Mix soup.

Note: the longer the soup sits, the more the flavors meld together. This makes a big bowl of soup... so lunch is already packed for my roommate Katherine and I!

Roasted Shrimp

Ingredients:
-Frozen shrimp (6-8 per person), thawed  *Thawing tip: place shrimp in a colander, and run cool water over them and toss. Do this every now and then for about 20 minutes and they will be thawed. :)
-Olive Oil
-Salt
-Pepper

1. Preheat oven to 400 degrees.
2. Place thawed shrimp on a cookie sheet. Pour about 2 tablespoons of olive oil on the shrimp. Sprinkle (generously) with salt and pepper. Using your hands, work the oil, S&P to make sure all of the shrimp is covered. Spread back into a single layer.
3. Cook shrimp in the oven for 7 minutes (or until all shrimp are pink).

Serve the shrimp alongside the gazpacho, or with your favorite cocktail sauce!

Penniless Pasta Primavera

This pasta dish is so delicious and creamy, and so easy to make. It is the perfect pasta dish for summertime because it is lightly sauced and full of fresh veggies. My mom sent me a link to a Food Network pasta primavera recipe, and it sounded so good but I didn't have all of the ingredients. I tweaked the recipe using what I already had in the fridge, and the end result does not disappoint!

When I cook, I often do not measure my ingredients because I like to flavor my food to taste. If you find you want more of one ingredient and less of another- feel free to make it your own way!

Serves 2.
Cook time- about 15 minutes.

Ingredients:
-1.5 cups dry whole wheat rotini pasta  *you can use whatever short pasta you like
-2 tbsp olive oil
-1/2 zucchini (diced into chunks)
-1/2 yellow squash (diced into chunks)
-1/4 red onion, diced
-1 tomato, diced
-1/2 cup frozen peas
-2/3 cup chicken broth
-2 oz crumbled goat cheese
-1/2 cup shredded parmesan
-A couple of leaves fresh basil, chopped  *I grow a fresh basil plant on my porch, so I use basil in a lot of my recipes. 
-Pinch of red pepper flakes

1. Cook pasta according to package. Salt water just before adding pasta.

2. Add olive oil to saucepan on medium heat. Add zucchini, squash, onion, tomato, pinch of salt and pepper to the oil and sauté for about 4-5 minutes until the veggies soften. Add chicken broth, frozen peas (they can still be frozen), and cook for about 3 more minutes, or until all veggies are soft and peas are warmed through.

3. In a big bowl, put the goat cheese in the bottom. Before draining the pasta, ladle one scoop of the pasta water into the bowl. Add the pasta and mix with the cheese. Mix in the vegetables and chicken broth from the pan. *The pasta water and chicken broth from the veggies will mix with the goat cheese to make the sauce. Add the parmesan, basil, and your desired amount of red pepper flakes and mix all ingredients together.

Enjoy :)

The First Grocery Trip

It's here! I took my last free day of summer before student teaching and spent it by the pool... and at Publix.  I have decided to subtract items that I won't use for my recipes (paper towels, coffee, fruit) from the list to show how much I have spent on ingredients.

Spicy V8 Juice - $2.50
1 Zucchini - $.98
1 Yellow Squash - $.73
1 carton Grape Tomatoes - $2.00
1 Sweet Potato - $.91
1 lb Asparagus - $2.99
5 oz. Baby Spinach - $2.99
Package of Celery - $1.69
Tomatoes on the Vine (6 tomatoes) - $4.81
Lemons (2) - $1.33
Bag of Salad Peppers - $3.99 *this is a surprisingly great deal at Publix, about 6 small green and red peppers in a bag
1 Red Onion - $1.03
1 16 oz Bag Frozen Corn - $1.39
6 count White Eggs - $.80
1 Garlic - $.46
1 English Seedless Cucumber - $2.00
1 4 oz. container Crumbled Goat Cheese - $2.89 *another great deal at Publix, gourmet crumbled cheeses for very cheap! They also have feta, blue, gorgonzola.

My total for the above list: $38 even!
I will note if any removed items not intended for dinner recipes end up- and adjust the price.

So here is my challenge- take this $38 shopping tip and create healthy, delicious, and filling recipes. First one will come later tonight...

How to Pinch Pennies at the Grocery Store

If you're anything like me, I could wander aimlessly around a grocery store pulling just about anything off the shelves. These tips keep me on track-and keep a couple more dollars in my wallet.

• Make a list!!! This is so important. I go in with a plan and recipes in mind. I always have vegetables written down, but I wait to see what fruit is on sale and choose the best deal. I check off the items when I get them in order to prevent the middle-of-cooking-forgot-the-onion feeling. I also star items that I would like to get, but do not need. This way I can see if I have a little extra money to buy them, or if I have to save them for another day and another dollar.

• Grocery store brands. LOVE grocery store brands. Most of my penniless pantry items are either Harris Teeter brand or Publix. For canned items and sauces, the grocery store brands are just as good as more expensive ones- if not better!

• Grocery store reward programs. I am a VIC Member at Harris Teeter, which can save me about five to ten dollars each trip. I also shop at Publix where there is no reward program, but great deals and sales for every customer to enjoy. 

• Check your produce! If I am shopping, planning on getting an avocado, and they are all hard as rocks and bright green- I'm not going to get it. Check your fruit and veggies to make sure it is ready to use, will be ready to use when you need it, or if it is way past its expiration date. Buy wisely! Just because it is on your list doesn't mean you need a rotten red pepper (Shout out to you, Mom!)

• Stay on the perimeter of the grocery store. This is important for two reasons. The first: the food on the perimeter of the grocery store is generally healthier. The produce, dairy, and meats are on the edge. The second reason: it saves money! Not because the food on the perimeter is necessarily cheaper, but when you mosey in the aisles it is easy to think, "I could have some pretzels" or "That salad dressing looks good." This adds unnecessary spending- stick to your list!

Now the exciting part! My first grocery list and recipes to be posted soon. :) 

The Penniless Kitchen: What you need for penniless cooking

In order to begin cooking, it is important to stock the perfect penniless kitchen. With a handful of essential kitchen tools, go-to seasonings and spices, and staples for the fridge and pantry, any meal is possible (and cheap!) I have compiled a list of what I use and rely on the most when cooking. Building a perfect penniless kitchen does require a little money spending- but these purchases will last and be used time and time again (and all the time with my recipes!)

The Pantry:

• Extra Virgin Olive Oil. I literally cannot cook without it. Not to mention a healthier option than butter!
• Vinegar. I currently have red and white wine vinegar, only because they were Buy One Get One Free at Publix. I feel that rice wine and apple cider vinegars have more flavor, but because of this they do not lend themselves to more meals like red and white wine vinegars. The choice is yours!
• Canned beans. I always have at least two different types of beans (Chick peas and black beans are always on hand). I also like to have any type of white bean, kidney beans, and pintos to throw into a pasta dish or soup. 
• Canned Tomatoes. Diced, crushed, whole- whatever you prefer!
• Tomato Paste.
• Tomato Sauce. Any flavor and brand you like. 
• Bread crumbs. I prefer whole wheat.
• Pasta. (Obviously!) Have one long, one short. I like spaghetti or linguini for long, penne and rotini for short. I prefer whole wheat. I also always have a box of orzo.
• Rice. I have a big container of brown basmati rice, which is perfect for my stir frys. I also love Mahatma Yellow Rice. So delicious, shorter cook time, and $1 for a bag (a penniless dream!)
• Quinoa. A recent addiction.
• Couscous. 
• Nuts. A bag of raw almonds is perfect. Walnuts are also another good nut to cook with. (I have to admit- these bags may be snacked on more-so than cooked with!)

Spices:

• Salt (Kosher or Sea Salt)
• Black Pepper
• Red Pepper Flakes (I sprinkle it in everything!)
• Cumin
• Coriander
• Italian Seasoning
• Curry Powder (I happen to love curry, I know a lot of people don't)
• Garlic Powder

The Fridge:

• Hot Sauce. And by hot sauce- I mean Srichacha. My food cannot have enough spice, and a couple drops of srichacha does the trick.
• Soy Sauce. Perfect to make sauces with and to flavor steamed veggies. 
• Mustard. Pick your favorite! I prefer dijon and spicy mustards. 
• Chicken Broth. I find myself adding chicken broth to help sauté veggies, flavor quinoa, not to mention making a big pot of soup (such an easy way to make a cheap, healthy meal). I use low sodium. 
• Milk. I prefer nonfat. 
• Eggs. Whatever kind you like. Many people believe brown eggs are healthier, however there is no nutritional difference. There is a price difference- so I stick with white eggs.
• Parmesan Cheese. Ideally, to have a block of parmesan is the best because it lasts for so long and is the freshest. However, that is not a expense I can always make. I like fancy shredded parmesan- it still has a good salty bite and isn't as expensive as a block (and is way better than the Kraft green container).

The Freezer

• Chicken breasts. I buy a pack, put them in individual baggies, and freeze until I need them! 
• Chicken sausages. See above note. I prefer chicken sausages because they are fully cooked, so defrosting and heating them up are so easy and quick.
• Shrimp. A bag of frozen shrimp is the best splurge to make. A bag of shrimp can last me a couple months.
• Fish. Any fish you like! When I went to Publix, I wanted a bag of frozen salmon filets, but the frozen tilapia filets were a much better deal (more fish & cheaper). It was fine, because I do love tilapia as well- fish tacos anyone?
• Frozen peas. Not only so easy and delicious to add to meals- but nice to have on hand for unexpected injuries (or for the morning after one too many).

Nice to Have On Hand:

• Lemons, limes. Instant fresh flavor- easy dressings!
• Garlic. I use garlic in about everything I make. 
• Worchestire Sauce. I don't use it very often, but it is key for some of my favorites (Gazpacho... and bloody marys!)

Cookware:

• A big stock pot (for soups and boiling water). 
• A saucepan.
• A frying pan. 
• A smaller pot- for cooking small servings of quinoa, rice and heating up beans. (Not to mention the can of soup on a lazy weeknight). 
• Mixing bowls. My recent obsession are glass nesting mixing bowls. A couple of plastic ones do the job just as well. 
• A colander. 
• One good chef knife, one good paring knife.
• A can opener. I use a little hand held one.
• Whisk.
• Spatula(s).
• Wood Spoon(s). Plastic works just as well.
• Cutting boards. More than one is needed for the nights you need to cut meat so you don't contaminate your veggies.
• Food Processor. *I know these are NOT cheap, but I have a tiny little one that is wonderful. A blender can also do the job just fine. 

Once the pantry is stocked, the fridge is loaded, and the tools are on hand- we can get cooking!

Who am I? And why should you cook my recipes?

Who Am I? I am not a writer. I am not an educated chef. I am a girl who loves to eat and cook. I have a big stomach, and a very thin wallet.

My love for cooking comes from my mother. Cooking with her and learning from her for the past 22 years- accompanied by hours on hours of Food Network, reading cook books, and idolizing my favorite celebrity chefs, I feel as though I have an established toolkit and imagination for creating delicious meals and dishes. My small (near nonexistent) budget has led to another element of my cooking- my recipes are not only delicious, they are easy to make, accessible to shop for, and are easy on the wallet.

My idea: From one (inexpensive) grocery shopping trip, I will make yummy, filling, and healthy meals for the next week. I will share my lists and my recipes, as well as tips for using the leftovers in new and creative ways and options to splurge on the recipes by spending a few more dollars. Using seasonal produce and weekly savings at my grocery store, I will help guide you to creating your own penniless meals!

So let's pour a glass of (cheap) wine, start making our grocery lists, and start counting our pennies!