Welcome to Recipes
These five recipes contain a total of 3030 Calories so is recommended to mix and match them with regular meal choices.
The amount of calories in popular meal choices can be found on in the #2000 section this site.
Eggs Benedict (585 Calories) (Total Cost$ 4.52)
Ingredients
1 Egg ($0.27)
3 Slices of Smoked Salmon ($ 2.10)
1 English Muffin ($0.24)
1 pack of Knorr Hollandaise Mix ($ 1.79)
1 Tbsp Capers ($ 0.12)
Instructions
- In saucepan over medium-high heat, melt 1/2 cup (125 mL) butter;
- whisk in package contents until blended. Remove from heat.
- Gradually whisk in 1 cup (250 mL) milk. Whisking constantly, bring to boil over medium-high heat.
- Reduce heat and simmer 1 minute whisking frequently. Makes 1 1/2 cups (375 mL) sauce.
- Next crack 1 egg into a pan and add about 2 Tbsp of water to cover the bottom slightly
- Cover the top with a lid and turn on the stove top to medium heat.
- Once the edges of the egg begin to curl up and it no longer looks clear turn off heat.
- Toast the English Muffin half's in the Toaster.
- Get a plate and place the English muffins open, then the smoked salmon slices, then the egg, then drizzle as much hollandaise as you want, finish with the capers.
*Eggs are naturally rich in vitamin B2, vitamin B12, vitamin D, selenium and iodine, which help with muscle strength, brain function, eye healthy, healthy pregnancy and weight management*
Veggies and Vinegar (99 Calories) (Total Cost $3.28)
Ingredients
1/2 a Cucumber ($0.85)
10 Cherry tomatoes ($1.50)
Tbsp Parmesan ($0.41)
1/2 cup White Vinegar ($0.52)
Salt
Pepper
Instructions
- Slice up half a cucumber and 10 cherry tomatoes
- Get a bowl or plate with raised edges and pile them there
- pour 1/2 a cup of vinegar into the bowl
- next shake a little of the salt and pepper on top
- finish with a Tbsp flaked Parmesan
* "Tomatoes are widely known for their outstanding antioxidant content, including, of course, their oftentimes-rich concentration of lycopene. Researchers have recently found an important connection between lycopene, its antioxidant properties, and bone health" says WHFoods.com*
Tomato, Mozzarella
Open face sandwich (520 Calories) (Total Cost $3.29)
Ingredients
2 large slices of Mozzarella ($ 0.49)
1 English Muffin ($ 0.24)
1 Tomato in wedges ($ 0.39)
1 Egg ($ 0.27)
1 cup of Milk ($ 1.29)
1 Tbsp Green onion chopped ($ 0.06)
1 Garlic Clove ($ 0.14)
1 tbsp Parmesan ($ 0.41)
a splash of oil,
salt & pepper
4 Basil Leaves
Instructions
- First put some oil in a no stick pan,
- smash the cloves and add them to the pan
- place the tomato slices into the pan and salt and pepper them
- once the tomato softens turn the pan on low, be sure to flip the slices so that both sides are cooked equally.
- Next half the English muffin and set it aside
- whisk egg in a bowl and add in the Parmesan and green onion
- submerge the english muffin and place it in another pan on medium heat.
- when the egg is cooked around the muffin and it is no longer soft remove it from the heat
- Place the muffins on an oven safe tray, place the tomato on top, then the basil, then the mozzarella slices.
- Put it in the oven at 300 F on broil until the cheese has melted
- remove and serve on a plate as seen below
*" One ounce of mozzarella contains niacin, riboflavin, thiamine, biotin and vitamin B6. Because these are water-soluble vitamins, the body does not store them, so eating mozzarella cheese satisfies an immediate nutritional need. They are important to maintain healthy skin and vision and the formation of red blood cells. Mozzarella also contains fat-soluble vitamins such as A, D and E, which are important for bone growth, absorption of calcium and protection of cell membranes." says Livestrong.com*
Surf & Turf (1178 Calories) (Total Cost $18.30)
Ingredients
1 piece of Steak ($ 7.00)
6 Asparagus ($ 1.55)
1 Jumbo shrimp ($ 4.00)
1 Red pepper ($1.85)
4 Crimini Mushroom ($ 0.32)
1 cup Cream ($ 1.98)
2 Tbsp Butter ($ 0.16)
2 garlic cloves ($ 0.28)
5 sage leaves ($ 1.16) & Salt & Pepper
Instructions
- Start cooking the steak the way you want it
- For the sauce: Melt butter in saute pan over low heat. Add garlic and sage. then add a pinch of salt and pepper. Next add in the mushrooms, cook for about 5 minutes until slightly softened. Pour in cream and heat slowly
- Put the jumbo shrimp on to cook once you have cleaned it out properly.
- Slice up a Red bell pepper and cook it so that it becomes more soft.
- Cook the Asparagus in a pan with the bell pepper.
- Get a plate and serve as you wish, or follow the photo above.
- Flowers make a nice garnish.
*" Although steak does have high levels of cholesterol and saturated fat, it is also a good source of protein and nutrients. In moderation, steak can be a worthy addition to most diet plans" says Livingstrong.com*
Angel Food Cake (648 Calories total) (72 per slice) (Total Cost $18.18 or $2.02/slice)
Ingredients
1 Angel Food Cake ($4.59 or $0.51/slice)
2 cups whipping cream ($ 2.50 or $ 0.27/slice)
2 cups of Strawberries quartered ($ 5.28 or $ 0.59/slice)
1 cup of Blueberries ($ 2.34 or $ 0.26/slice)
1 cup of Raspberries ($ 3.49 or $ 0.39/slice)
1 tsp Ground Nutmeg
Instructions
- First whip the whipping cream until it is thick, this may take up to 6 minutes depending on whether or not you whip by hand or with a machine, and add a shake or two of nutmeg.
- Next slice the strawberries into quarters .
- spread the whipping cream over the top of the Angel food cake.
- Then pour the berries evenly over the Angel food cake
- Garnish with fresh flowers. (Do not eat, unless edible)
- Cut into about 9 slices, eat only one at a time.
*" Fiber is considered by the American Heart Association to be important for heart health. Epidemiological studies report that people who eat higher amounts of total fiber have a lower risk of heart disease. Dietary fiber has well-known health benefits such as lowering blood cholesterol and promoting a healthy digestive system. One serving, or eight medium strawberries, provides three grams of fiber, making this fruit a good source of dietary fiber." says Californiastrawberries.com*