attached means identity
downtownn:

Saw something like this in Seventeen and I was so happy! Calories vary depending on the fruit you use. Try heating up jam and pouring it over the yogurt instead of using chocolate sauce!
I mean, how could this not make your day?

downtownn:

Saw something like this in Seventeen and I was so happy! Calories vary depending on the fruit you use. Try heating up jam and pouring it over the yogurt instead of using chocolate sauce!

I mean, how could this not make your day?

chaoticlibra:

Simple Raw Vegan Chocolate Frosted Brownie … for Two
brownie
1/2 cup cashews ($1.00)
1/2 cup raisins ($.75)
4 tablespoons cacao powder ($.80)
1/2 teaspoon vanilla ($.05)
pinch salt
frosting
1 tablespoon coconut oil ($.10)
1 tablespoon agave ($.20)
2 tablespoons cacao powder ($.40)
shredded coconut for topping





In a food processor fitted with an “S” blade, process the cashews until finely ground and powdery (but not oily).
Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. 
Press the brownie mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release onto a plate.
For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. 
Spread on brownie and top with coconut flakes.
Source here

chaoticlibra:

Simple Raw Vegan Chocolate Frosted Brownie … for Two

brownie

  • 1/2 cup cashews ($1.00)
  • 1/2 cup raisins ($.75)
  • 4 tablespoons cacao powder ($.80)
  • 1/2 teaspoon vanilla ($.05)
  • pinch salt
frosting
  • 1 tablespoon coconut oil ($.10)
  • 1 tablespoon agave ($.20)
  • 2 tablespoons cacao powder ($.40)
shredded coconut for topping
  • In a food processor fitted with an “S” blade, process the cashews until finely ground and powdery (but not oily).
  • Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. 
  • Press the brownie mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release onto a plate.
  • For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. 
  • Spread on brownie and top with coconut flakes.

Source here


d-o-m-i:
yogurt drops!
Spoon flavored yogurt into a plastic bag. Squeeze dots onto cookie sheet and place in freezer. They’ll be ready in about an hour! | Such a great healthy summertime snack.
only 70 calories per pan too!

Mmmmm!

d-o-m-i:

yogurt drops!

Spoon flavored yogurt into a plastic bag. Squeeze dots onto cookie sheet and place in freezer. They’ll be ready in about an hour! | Such a great healthy summertime snack.

only 70 calories per pan too!

Mmmmm!

muffintop-less:

Clean Eating Coconut French Toast(Makes 4 servings)
Ingredients3 egg whites1/2 cup light coconut milk (I used sugar free vanilla)1 tsp. vanilla extract1/2 tsp. ground cinnamon4 slices clean, whole grain bread (I used Ezekiel bread)1/4 cup dry coconut flakes
Directions
Step 1 – In a medium size mixing bowl, whisk together the egg whites, coconut milk, vanilla extract and cinnamon.Step 2 – Submerge the bread in to the mixture, being sure to turn it several times to get all sides coated and wet.Step 3 – Using a non-sick pan and a very light coat of olive oil from a sprayer, cook on medium heat until the bread is cooked through, paying special attention to being sure that the egg and the middle of the bread slices are cooked through.Step 4 – Put the toast on a plate and sprinkle each piece with 1 tbsp. of the coconut flakes.
Eat and Enjoy!

muffintop-less:

Clean Eating Coconut French Toast
(Makes 4 servings)

Ingredients
3 egg whites
1/2 cup light coconut milk (I used sugar free vanilla)
1 tsp. vanilla extract
1/2 tsp. ground cinnamon
4 slices clean, whole grain bread (I used Ezekiel bread)
1/4 cup dry coconut flakes

Directions

Step 1 – In a medium size mixing bowl, whisk together the egg whites, coconut milk, vanilla extract and cinnamon.
Step 2 – Submerge the bread in to the mixture, being sure to turn it several times to get all sides coated and wet.
Step 3 – Using a non-sick pan and a very light coat of olive oil from a sprayer, cook on medium heat until the bread is cooked through, paying special attention to being sure that the egg and the middle of the bread slices are cooked through.
Step 4 – Put the toast on a plate and sprinkle each piece with 1 tbsp. of the coconut flakes.


Eat and Enjoy!

muffintop-less:

CLEAN EATING CHOCOLATE BROWNIES
INGREDIENTS
1/2 cup Oatmeal
3 tbsp Coconut Oil (preferably Organic)
1/2 cup Stevia
1/3 cup Plain, Nonfat Greek Yogurt
1 tsp Vanilla Extract
1/4 cup Unsweetened Baking Cocoa
1/4 cup Chocolate protein powder (preferably casein)
1 Egg and 1 White
1/3 cup Dark Chocolate Chips or Nuts (optional)
DIRECTIONS
1. Mix dry ingredients together2. Mix wet ingredients together3. Combine everything together4. Put in 8 X 9 pan5. Heat Oven at 350 for about 20 minutes.6. These can be stored in the freezer if you cannot eat all at once or want to space out eating proportions.

muffintop-less:

CLEAN EATING CHOCOLATE BROWNIES

INGREDIENTS

  • 1/2 cup Oatmeal
  • 3 tbsp Coconut Oil (preferably Organic)
  • 1/2 cup Stevia
  • 1/3 cup Plain, Nonfat Greek Yogurt
  • 1 tsp Vanilla Extract
  • 1/4 cup Unsweetened Baking Cocoa
  • 1/4 cup Chocolate protein powder (preferably casein)
  • 1 Egg and 1 White
  • 1/3 cup Dark Chocolate Chips or Nuts (optional)

DIRECTIONS

1. Mix dry ingredients together
2. Mix wet ingredients together
3. Combine everything together
4. Put in 8 X 9 pan
5. Heat Oven at 350 for about 20 minutes.
6. These can be stored in the freezer if you cannot eat all at once or want to space out eating proportions.

muffintop-less:

Rustic Roasted Tomato Salsa
2 fresh jalapeno peppers
2 garlic cloves, unpeeled
1/2 cup finely chopped white onion
1 15-ounce can diced fire-roasted tomatoes with garlic, in juice
1/2 cup (loosely packed) roughly chopped cilantro
1 lime, juiced
Salt and Pepper
DIRECTIONS:Heat a small skillet over medium heat, and dry roast the peppers and garlic, until soft and blotchy in spots.  The peppers will take about 10 minutes, and the garlic will take about fifteen.
Meanwhile, rinse the onion in a fine-mesh strainer under cold water.  Shake to dry, and set aside.
Stem and peel the jalapenos, and scrape out the seeds and membranes (or leave them if you want the salsa extra spicy)!  Peel the garlic, and transfer it to a food processor, along with the jalapenos.  Pulse until they are finely chopped, then add the tomatoes (with their juice), and pulse a few more times to make the salsa as smooth or as coarse as you want.  Pour the mixture into a medium bowl, and add the onion, cilantro, and lime juice.  Stir to combine, and add salt and pepper to taste.  Cover and refrigerate, or serve immediately.
http://tideandthyme.com/rustic-roasted-tomato-salsa/

muffintop-less:

Rustic Roasted Tomato Salsa

  • 2 fresh jalapeno peppers
  • 2 garlic cloves, unpeeled
  • 1/2 cup finely chopped white onion
  • 1 15-ounce can diced fire-roasted tomatoes with garlic, in juice
  • 1/2 cup (loosely packed) roughly chopped cilantro
  • 1 lime, juiced
  • Salt and Pepper

DIRECTIONS:

Heat a small skillet over medium heat, and dry roast the peppers and garlic, until soft and blotchy in spots.  The peppers will take about 10 minutes, and the garlic will take about fifteen.

Meanwhile, rinse the onion in a fine-mesh strainer under cold water.  Shake to dry, and set aside.

Stem and peel the jalapenos, and scrape out the seeds and membranes (or leave them if you want the salsa extra spicy)!  Peel the garlic, and transfer it to a food processor, along with the jalapenos.  Pulse until they are finely chopped, then add the tomatoes (with their juice), and pulse a few more times to make the salsa as smooth or as coarse as you want.  Pour the mixture into a medium bowl, and add the onion, cilantro, and lime juice.  Stir to combine, and add salt and pepper to taste.  Cover and refrigerate, or serve immediately.

http://tideandthyme.com/rustic-roasted-tomato-salsa/

muffintop-less:

Moist, Low-Calorie Microwave Protein Fudge Muffins
Ingredients:

2 Egg whites (**If using liquid egg whites use 1/2 cup and add 20 calories)
1/4 cup pumpkin (3 T applesauce or other starchy carb works well too!)
2 T coconut flour* (1 T also works, and results in 40 fewer calories)
1/2 tsp baking powder
stevia or other granular sweetener to taste
1 T. cocoa powder (Hershey’s Special dark cocoa is best!)
Directions:Spray a soup bowl with a very light layer of oil to prevent sticking (not even necessary but makes cleaning up a bit easier). Mix ingredients well with fork, whisk or spatula. Microwave for 2:30-4+ min on High (depends on your microwave, altitude and the whim of the cupcake gods.)

Makes one HUGE serving.  155 calories **; 12 g protein; 16.5g carb; 4.5g fiber; 1.75g fat  Stellar stats.

Found this recipe via Pinterest!http://smoothiegirleatstoo.blogspot.com/2010/11/moist-low-calorie-microwave-protein.html

muffintop-less:

Moist, Low-Calorie Microwave Protein Fudge Muffins

Ingredients:

  • 2 Egg whites (**If using liquid egg whites use 1/2 cup and add 20 calories)
  • 1/4 cup pumpkin (3 T applesauce or other starchy carb works well too!)
  • 2 T coconut flour* (1 T also works, and results in 40 fewer calories)
  • 1/2 tsp baking powder
  • stevia or other granular sweetener to taste
  • 1 T. cocoa powder (Hershey’s Special dark cocoa is best!)
Directions:
Spray a soup bowl with a very light layer of oil to prevent sticking (not even necessary but makes cleaning up a bit easier). Mix ingredients well with fork, whisk or spatula. Microwave for 2:30-4+ min on High (depends on your microwave, altitude and the whim of the cupcake gods.)
Makes one HUGE serving.  155 calories **; 12 g protein; 16.5g carb; 4.5g fiber; 1.75g fat  Stellar stats.

muffintop-less:

“Eating the right vegetables can give you more energy, a sharper memory and smooth, glowing skin. For example, you can boost memory with luteolin, a plant compound found in red bell peppers that helps ease inflammation in the brain, a problem that can lead to memory loss. Other veggies, such as celery and carrots, also produce luteolin.
As for your skin, blueberries are packed with phytochemicals that boost the body’s antioxidant activity. Dark-colored berries, red peppers and greens are filled with vitamins that help fight free-radical damage to skin and other organs and tissue, including muscle—C, A, D and B12—and broccoli is a superfood, packed with nutrients that bolster the immune system and fight disease like various cancers. This main dish is a wonderful way to reap a variety of veggie benefits”:
Sweet Shrimp and Red Pepper Stir Fry
Stir fry:
1 pound shrimp, peeled and washed
1/2 red bell pepper, sliced
1/2 tablespoon pineapple vinegar
1/4 cup sliced sweet onion
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon dill
Salad:
4 cups coleslaw mix
4 cups chopped romaine
1 cup chopped purple cabbage
1/2 cup cherry tomatoes, sliced
1/2 cup sliced and halved cucumbers
1/4 cup chopped purple onion
2 tablespoons lemon juice
1 tablespoon pineapple vinegar
1 tablespoons soy-based or fat-free mayo
Assemble the salad. Then in a medium skillet sauté the shrimp, red bell pepper and onions. Let the shrimp brown, then add 1/2 tablespoon of pineapple vinegar to the pan. Season with dill, garlic and onion. Cover and simmer one minute. Pour the shrimp mixture over the salad. Serves four.
Each serving: calories, 135; fat, 0 grams; carbs, 2 grams; protein, 26 grams. —Taylor Matheny

muffintop-less:

“Eating the right vegetables can give you more energy, a sharper memory and smooth, glowing skin. For example, you can boost memory with luteolin, a plant compound found in red bell peppers that helps ease inflammation in the brain, a problem that can lead to memory loss. Other veggies, such as celery and carrots, also produce luteolin.

As for your skin, blueberries are packed with phytochemicals that boost the body’s antioxidant activity. Dark-colored berries, red peppers and greens are filled with vitamins that help fight free-radical damage to skin and other organs and tissue, including muscle—C, A, D and B12—and broccoli is a superfood, packed with nutrients that bolster the immune system and fight disease like various cancers. This main dish is a wonderful way to reap a variety of veggie benefits”:

Sweet Shrimp and Red Pepper Stir Fry

Stir fry:

  • 1 pound shrimp, peeled and washed
  • 1/2 red bell pepper, sliced
  • 1/2 tablespoon pineapple vinegar
  • 1/4 cup sliced sweet onion
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 teaspoon dill

Salad:

  • 4 cups coleslaw mix
  • 4 cups chopped romaine
  • 1 cup chopped purple cabbage
  • 1/2 cup cherry tomatoes, sliced
  • 1/2 cup sliced and halved cucumbers
  • 1/4 cup chopped purple onion
  • 2 tablespoons lemon juice
  • 1 tablespoon pineapple vinegar
  • 1 tablespoons soy-based or fat-free mayo

Assemble the salad. Then in a medium skillet sauté the shrimp, red bell pepper and onions. Let the shrimp brown, then add 1/2 tablespoon of pineapple vinegar to the pan. Season with dill, garlic and onion. Cover and simmer one minute. Pour the shrimp mixture over the salad. Serves four.

Each serving: calories, 135; fat, 0 grams; carbs, 2 grams; protein, 26 grams. —Taylor Matheny

muffintop-less:

I’m often asked my opinion on Lara bars, Luna bars and other protein bars. While I understand these bars are convenient on-the-go (I myself have resorted to protein bars too!).. it’s far better to make your own at home! That way you can control what goes into them.. as many of them are laden with unnecessary chemicals and sugars.
Just yesterday, I baked Jamie Eason’s Lemon Protein Bars.. which are AMAZING!!!! 
Ingredients:
1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water
Directions:
Preheat oven to 350 degrees. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl. Mix egg whites, Splenda, applesauce and water in a bowl. Add wet ingredients to dry ingredients and mix together. Spray 8x8 glass pyrex dish with non-stick butter spray. Pour ingredients into dish. Bake 23 minutes.
Makes 16 squares, 2 squares per serving.

muffintop-less:

I’m often asked my opinion on Lara bars, Luna bars and other protein bars. While I understand these bars are convenient on-the-go (I myself have resorted to protein bars too!).. it’s far better to make your own at home! That way you can control what goes into them.. as many of them are laden with unnecessary chemicals and sugars.

Just yesterday, I baked Jamie Eason’s Lemon Protein Bars.. which are AMAZING!!!! 

Ingredients:

  • 1 cup oat flour
  • 2 scoops vanilla whey protein
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 2 qt mix Crystal Light (preferably without aspartame)
  • 4 egg whites
  • 1/2 cup Splenda, Truvia, or Ideal
  • 8 oz baby food applesauce
  • 4 oz water

Directions:

Preheat oven to 350 degrees. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl. Mix egg whites, Splenda, applesauce and water in a bowl. Add wet ingredients to dry ingredients and mix together. Spray 8x8 glass pyrex dish with non-stick butter spray. Pour ingredients into dish. Bake 23 minutes.

Makes 16 squares, 2 squares per serving.

kimyafallah:

lets-go-for-change:

Breakfast
1. Granola bars$0.48 each for homemade  | $0.69 each for Kashi brandWho doesn’t love a crunchy, chewy grab-and-go snack? But there’s no need to shell out big bucks or entrust our health to unpronounceable ingredients. Oats, nuts, berries, and honey star in this recipe and significantly cut back on costs.
2. Granola/Breakfast cereal$0.37 per ½ cup homemade| $0.41 for Arrowhead Mills brandSkip the boxed stuff and DIY it for a personalized cereal. These homemade bran flakes rival the store-bought stuff in nutrition and flavor. Add a small handful of dried fruit and roasted nuts for some extra crunch and flavor.
3. Oatmeal$0.25 for homemade | $0.28 per packet Quaker Oats brandSwap that paper package of instant oats for classic whole rolled oats. Whip up a big batch at the beginning of the week and then soup up each serving with add-ins like fruit and spices.
4. Pancakes$0.13 per pancake homemade | $0.29 per pancake Eggo brandPut down that Bisquick. Whipping up pancakes at home is an opportunity to add in whole wheat flour and raisins for fiber and a little sweetness without sugar overload. Plus, the added fiber helps us feel full and improve digestion.
5. Waffles$0.85 per homemade Belgian-style | $1.31 for two Kashi brand frozenLeggo my Eggo! Skip the refined grains of classic toaster waffles and the exorbitant price of the healthier versions. Instead, try some hand-crafted whole-grain waffles. Extra points for using fresh-cut fruit instead of corn-syrup heavy Aunt Jemima’s.
Snacks
6. Salsa$3.40 per 16 oz. homemade| $3.75 per 16 oz. jar Green Mountain Gringo brandTake a page out of Slim Shady’s book and serve up some salsa. Boiling and blending creates a restaurant-quality dip that’s way better than the jarred stuff.
7. Guacamole$0.75 per ¼ cup homemade | $0.87 for ¼ cup Santa Barbara brandGuacamole’s an easy and stove-free snack to whip up on a warm, summer afternoon. Making it at home not only ups the freshness (and flavor), but also makes it easier to control saltiness and the heat. Pair with homemade tortilla chips for even more healthy points. Ole!
8. Hummus$0.21 per 2 tablespoon serving homemade | $0.43 for 2 tablespoons Sabra brandDangerfood or not, this dip is delicious. And when restraining ourselves to a two-tablespoon serving, it costs less than a quarter. Plus, the directions are simple — just blend! No more $6 hummus tubs needed.
9. Soft Cheeses$0.63 per ¼ cup homemade (paneer or ricotta) | $0.67 for ¼ cup fresh specialty brandNo need to be a professional chef to make cheese. Paneer and ricotta are ridiculously easy to make at home, and they’ll always be fresher than what can be bought at the store.
10. Yogurt$0.43 per 8 oz. homemade | $1.07 per 8 oz. Stonyfield Farm brandIt’s like a miracle! It’s possible to turn ½ cup of yogurt into 2 quarts just by adding milk. Okay, so there’s a little more to the process than just stirring them together, but DIY yogurt saves a pretty penny and yields a fresher final product that’s easy to feel good about!
11. Fruit snacks$0.63 per roll homemade| $0.72 for Fruitabu brandHomemade fruit snacks or “fruit leather” is a steal even when buying the fruit from the grocery store. But if it’s mid-summer and that fruit tree just keeps producing more, fruit leather’s an awesome and practically free way to preserve it. Just add lemon, sugar, and spices (which are actually optional!).
12. Tortilla chips$0.31 per 12 chips homemade| $0.53 for 12 chips Tostitos brandDon’t buy the family-sized bag! Repurpose old tortillas as chips by lightly spraying with oil and baking. While any tortillas will do, we recommend the homemade ones below.
13. Tortillas$0.13 per tortilla homemade| $0.27 per tortilla for Mission brandThese Tex-Mex staples are actually a piece of cake to make. Simply combine flour, baking powder, oil, salt, and milk — no intimidating yeast! Swap in whole-wheat flour for added fiber and a richer texture. Gone gluten-free? These can also be made with corn flour.
14. Pita chips$0.41 per 2 oz. serving homemade | $0.77 for 2 oz. Stacy’s brandThe recipe for pita chips isn’t all too different from tortilla chips. Simply coat with oil and seasonings and bake. No more wasted pitas, no more wasted cash on the packaged stuff!
Lunch
15. Jam and jelly$3.04 per 8 oz. jar homemade | $3.77 per 8 oz. Sarabeth’s brandYes, it’s possible to make jam and jelly in the microwave. Seriously. All it takes is some frozen fruit, lemon, pectin, and sugar. Just remember, this doesn’t preserve the jam the way true canning does, so it has to be gobbled up within a few weeks.
16. Bread$0.40 for 2 slices homemade | $0.52 for 2 slices Arnold brandIt’s not always easy to discern which breads are masquerading as health foods and which are actually good for you. But making bread at home helps clear things up real quick, since it’s easy to control exactly what ingredients go in the bowl. Since fresh baked varieties don’t contain preservatives, remember to eat within a week, or freeze for longer safe keeping.
17. Nut butters$0.29 per 2 tablespoons homemade| $0.29 for Smuckers Natural brandIt’s peanut butter-jelly time! Homemade nut butters eliminate the need for crazy preservatives and over-the-top fat and salt content. Just grind those nuts up for any variety of nut butter imaginable!
18. Salad dressing$0.52 per 2 tablespoons homemade | $0.64 per 2 tablespoons Maple Grove Farms brandThis one’s a Greatist favorite: toss some olive oil and balsamic vinegar into a nearly empty mustard jar and shake. It’ll get out those last drops of flavor from the mustard and serve as a simple storage container for the dressing. Not to mention it’s C-H-E-A-P. Or try one of these easy recipes for some variety.
19. Soup$0.90 per 1 ½ cups homemade | $2.23 for 1 ½ cups Amy’s brandSkip the potential threat of BPA in the canned stuff by whipping up a big pot of soup at home. Combine any veggies, broth (check out how to make it from scratch below), pasta, and any leftover meat on hand. Freeze in single-serve portions for easy defrosting!
20. Chili$2.77 per 1 ½ cups homemade | $3.19 for 1 ½ cups Amy’sbrandCanned chili can be seriously disappointing. Instead, control the spiciness, type of meat, and overall fat and sodium content but going homemade. Our buffalo turkey chili is surprisingly healthy and a fun twist on the traditional version. Go cheaper (and meat-free!) by using an assortment of beans instead of the turkey.
21. Baked beans$0.31 for ⅓ cup homemade | $0.38 per ⅓ cup Bush’s Original brandBaked beans are a heart- and tummy-warming recipe, that doesn’t need to be ultra-heavy or sugary. Stick with dry beans, molasses, and just a few herbs and spices to keep it cheap and healthy.
22. Croutons$0.11 per serving homemade| $0.17 per serving for Olivia’s Croutons brandThese salad toppers are notoriously dangerous since they’re typically made with refined grains and lots of oil. Instead, DIY it for guilt-free added crunch.
23. Frozen burritos$1.81 per burrito homemade| $2.99 per burrito for Amy’s brandBelieve it or not, it is possible to imitate the gooey goodness of a freezer burrito at home. Combine a homemade tortilla, cheese, roasted veggies, and leftover meats. Wrap in foil, freeze, and reheat! This is especially great for those with allergies or intolerances!
Dinner
24. Marinara sauce$0.97 per ½ cup homemade|$1.22 per ½ cup Amy’s brandPasta sauce is the original sneaky way to add veggies to a meal, so why settle for the store-bought stuff? It takes just a few minutes of active prep to get the basic ingredients together, then just let it simmer.
25. Broth$1.21 per quart homemade | $3.29 per quart College Inn brandStock and broth seem like one of those things only fancy-pants cooks make, but they’re actually super-easy and a great way to use up stuff that’s already on hand. The basic recipe is water, bones or carcass, vegetables, and seasonings. (The seasonings are actually optional. Technically, broth is seasoned while stock is just a blank slate.)
26. Pesto$0.64 per 2 tablespoons homemade| $0.72 for Buitoni brandThe crisp, green taste of pesto is best when made with ultra-fresh basil. Store-bought brands tend to compensate with loads of oil and salt. When that basil plant’s growing as quick as a weed, grab a few handfuls and combine with a touch of olive oil, cheese, pine nuts, and garlic. If basil’s out of season, capitalize on in-season greens like kale or spinach. (Bonus points for superfood greens!)
27. Pasta$0.34 per ¼ lb. serving homemade| $0.62 per ¼ lb. serving Bionaturae brandIt’s just eggs, flour, oil, and salt, and yet people tend to shy away from making their own pasta. Doing it at home makes it easy to control just how healthy and whole-wheat-filled the final product is.
28. Filled pasta$0.50 per 1 cup serving homemade| $2.15 per 1 cup serving Buitoni brandWith that stockpile of freshly made pasta dough and ricotta in the fridge, it’s easy to throw together some homemade ravioli. Combine ricotta with sautéed spinach for quick and easy healthy dinner. Better still, filled pasta can be rolled by hand and is far easier to cut than that pesky, thin spaghetti.
29. Roasted chicken$1.40 per ¼ chicken homemade| $1.75 per ¼ store-bought rotisserie chickenSure, it takes some time, but don’t be intimidated by the idea of roasting a whole bird. Making it at home eliminates all that broth-injected, unpronounceable-chemical-laced stuff that comes pre-cooked.
30. Mashed potatoes$0.76 per ¾ cup serving homemade| $2.50 per ¾ cup store-prepared potatoesMash up some cauliflower rather than chowing down on boxed or prepared mashed potatoes. We swear it tastes the same! Can’t commit all the way to cauliflower? Go half cauliflower, half potatoes. And keep it light on the butter and milk!
31. Breadcrumbs$0.11 per ¼ cup homemade| $0.16 per ¼ cup Progresso brandUnseasoned bread crumbs are ultra-easy to make. Just grind up a few slices of bread and toast. For flavored crumbs, add in dried herbs. Use whole-wheat bread for added fiber and B vitamins.
32. Ketchup$3.86 per 16 ounces homemade | $3.34 per 16 ounces Heinz brandSome of us probably already have the necessary ingredients to make ketchup right in our spice cabinets, but are still turning to the high-fructose variety. This version is especially cheap if you have the spices on hand, and entirely worthwhile to avoid additives (and impress those dinner guests!).
33. Barbecue sauce$0.09 per tablespoon homemade | $0.08 per tablespoon KC Masterpiece brandDown-home comfort food is rarely healthy, but DIY barbecue sauce could be the answer for scrapping unnecessary sugar and salt. The magic ingredient? Coffee. We’d say $0.01 is worth knowing how to pronounce all the ingredients!
34. Pizza dough$0.98 per 12″ pizza dough homemade| $0.98 for 12″ store-bought, fresh doughIt’s time to get Italian! The number one way to feel like a BAMF in the kitchen is to toss around pizza dough. Making it whole-wheat cuts back on the costs of the packaged stuff, and, say it with us, “gives us control of the ingredients.”
35. French fries$0.72 per ½ cup serving homemade| $0.90 per ½ cup serving Alexia brandSweet potato fries are basically the new Micky D’s, and this is one trend we recommend everyone get in on. Just slice up some sweet potatoes and toss with oil, salt, and spices, and bake until crispy. There’s no frying involved and the potatoes are practically the only cost.
Dessert
36. Cookies$0.32 per 2 cookies homemade | $0.35 per 3 mini Entenmann’s brandWe’d make homemade cookies just for the awesome smell, so getting to devour them is a pretty awesome bonus. Adding superfoods banana and oatmeal into the mix practically turns these cookies into a superfood themselves.
37. Brownies$0.35 per brownie homemade | $0.52 per brownie Entenmann’s brandYes, it is actually possible to make delicious brownies without any flour. The surprising stand in? Black beans, which add fiber and protein. This is an especially great for those with celiac disease, who might otherwise shell out major cash to get a flour-free recipe. (Even wheat-lovers will devour this recipe, we promise!).
38. Ice cream$2.43 per pint homemade| $4.19 per pint Ben & Jerry’s brandWho doesn’t love having a little ice cream on hand to dip into now and then? Whip up a big batch (no need for an ice cream maker) and personalize it with any flavors or add-ins desired. Of course, several of these frozen treats are fruit-based, which makes them an even healthier option in our book!
39. Ice cream sandwiches$0.52 per sandwich homemade | $1.07 per sandwich Skinny Cow brandSandwich together two small, healthier homemade cookies (from above!) and a dollop of that homemade ice cream and freeze. There’s a single-serving indulgence without the temptation of bulldozing through the whole pint of ice cream. Plus, you’ll avoid the additives and artificial sweeteners found in low-fat, reduced-sugar brands.
40. Pudding$1.22 per cup homemade| $0.97 per cup Kozy Shack brandBuckle your seatbelts, kids! We’re making pudding with avocado. Just blend with milk and honey. It may not be cheaper than a puddin’ cup, but we’ll let it slide because, heck, it’s avocado!
Drinks
41. Smoothies$1.14 per cup homemade| $1.37 per cup Naked brandSkip the watery smoothie drinks that can be packed with sugar and miss out on a lot of the fruits’ benefits. Blend together spinach, yogurt, ice, orange, banana, strawberries, and just about any other fruit for a green smoothie without any added sugar. And compared to that $7 green smoothie at the juice bar, it’s actually a deal!
42. Sparkling water$0.25 per liter for SodaStream| $0.99 per liter Poland SpringsBottled water is an easy way to flush money down the drain while also wasting lots of plastic bottles. Instead, rig up a carbonation station to add bubbles to pure, delicious water — no additional sugar or sodium.
43. Flavored water$0.37 per liter homemade| $0.99 per liter Poland Springs brandTo create flavor-infused water, simply put water in a pitcher and add slices of lemon, lime, orange, mint or other sliced fruits. Let it sit for an hour or as long as you’ve got, then strain off the fruit for a debris-free drink.
44. Drink mixers$1.31 per cup homemade Sweet and Sour mix| $1.25 per cup Mr. & Mrs. T’s brandPut down the margarita mix! But no need to go margarita-less. Just make less-sugary drink mixerswith fresh juices and honey-water instead of simple syrup or packaged mixes.
45. Lemonade$0.58 per cup homemade | $0.67 per cup Santa Cruz brandThere’s nothing more refreshing than this summer classic, but it can often be packed with sugar. Nix powdered mixes or bottled beverages and stir together water, lemon juice, mint, and just a touch of honey.
Note: Per-serving prices for homemade versions were determined by adding the common price of the portion of each ingredient used in the recipe and dividing by the number of servings. Where the “homemade” link mentions multiple recipes, an average was used.


So right

kimyafallah:

lets-go-for-change:

Breakfast

1. Granola bars
$0.48 each for homemade  | $0.69 each for Kashi brand
Who doesn’t love a crunchy, chewy grab-and-go snack? But there’s no need to shell out big bucks or entrust our health to unpronounceable ingredients. Oats, nuts, berries, and honey star in this recipe and significantly cut back on costs.

2. Granola/Breakfast cereal
$0.37 per ½ cup homemade| $0.41 for Arrowhead Mills brand
Skip the boxed stuff and DIY it for a personalized cereal. These homemade bran flakes rival the store-bought stuff in nutrition and flavor. Add a small handful of dried fruit and roasted nuts for some extra crunch and flavor.

3. Oatmeal
$0.25 for homemade | $0.28 per packet Quaker Oats brand
Swap that paper package of instant oats for classic whole rolled oats. Whip up a big batch at the beginning of the week and then soup up each serving with add-ins like fruit and spices.

4. Pancakes
$0.13 per pancake homemade | $0.29 per pancake Eggo brand
Put down that Bisquick. Whipping up pancakes at home is an opportunity to add in whole wheat flour and raisins for fiber and a little sweetness without sugar overload. Plus, the added fiber helps us feel full and improve digestion.

5. Waffles
$0.85 per homemade Belgian-style | $1.31 for two Kashi brand frozen
Leggo my Eggo! Skip the refined grains of classic toaster waffles and the exorbitant price of the healthier versions. Instead, try some hand-crafted whole-grain waffles. Extra points for using fresh-cut fruit instead of corn-syrup heavy Aunt Jemima’s.

Snacks

6. Salsa
$3.40 per 16 oz. homemade| $3.75 per 16 oz. jar Green Mountain Gringo brand
Take a page out of Slim Shady’s book and serve up some salsa. Boiling and blending creates a restaurant-quality dip that’s way better than the jarred stuff.

7. Guacamole
$0.75 per ¼ cup homemade | $0.87 for ¼ cup Santa Barbara brand
Guacamole’s an easy and stove-free snack to whip up on a warm, summer afternoon. Making it at home not only ups the freshness (and flavor), but also makes it easier to control saltiness and the heat. Pair with homemade tortilla chips for even more healthy points. Ole!

8. Hummus
$0.21 per 2 tablespoon serving homemade | $0.43 for 2 tablespoons Sabra brand
Dangerfood or not, this dip is delicious. And when restraining ourselves to a two-tablespoon serving, it costs less than a quarter. Plus, the directions are simple — just blend! No more $6 hummus tubs needed.

9. Soft Cheeses
$0.63 per ¼ cup homemade (paneer or ricotta| $0.67 for ¼ cup fresh specialty brand
No need to be a professional chef to make cheese. Paneer and ricotta are ridiculously easy to make at home, and they’ll always be fresher than what can be bought at the store.

10. Yogurt
$0.43 per 8 oz. homemade | $1.07 per 8 oz. Stonyfield Farm brand
It’s like a miracle! It’s possible to turn ½ cup of yogurt into 2 quarts just by adding milk. Okay, so there’s a little more to the process than just stirring them together, but DIY yogurt saves a pretty penny and yields a fresher final product that’s easy to feel good about!

11. Fruit snacks
$0.63 per roll homemade| $0.72 for Fruitabu brand
Homemade fruit snacks or “fruit leather” is a steal even when buying the fruit from the grocery store. But if it’s mid-summer and that fruit tree just keeps producing more, fruit leather’s an awesome and practically free way to preserve it. Just add lemon, sugar, and spices (which are actually optional!).

12. Tortilla chips
$0.31 per 12 chips homemade| $0.53 for 12 chips Tostitos brand
Don’t buy the family-sized bag! Repurpose old tortillas as chips by lightly spraying with oil and baking. While any tortillas will do, we recommend the homemade ones below.

13. Tortillas
$0.13 per tortilla homemade| $0.27 per tortilla for Mission brand
These Tex-Mex staples are actually a piece of cake to make. Simply combine flour, baking powder, oil, salt, and milk — no intimidating yeast! Swap in whole-wheat flour for added fiber and a richer texture. Gone gluten-free? These can also be made with corn flour.

14. Pita chips
$0.41 per 2 oz. serving homemade $0.77 for 2 oz. Stacy’s brand
The recipe for pita chips isn’t all too different from tortilla chips. Simply coat with oil and seasonings and bake. No more wasted pitas, no more wasted cash on the packaged stuff!

Lunch

15. Jam and jelly
$3.04 per 8 oz. jar homemade | $3.77 per 8 oz. Sarabeth’s brand
Yes, it’s possible to make jam and jelly in the microwave. Seriously. All it takes is some frozen fruit, lemon, pectin, and sugar. Just remember, this doesn’t preserve the jam the way true canning does, so it has to be gobbled up within a few weeks.

16. Bread
$0.40 for 2 slices homemade | $0.52 for 2 slices Arnold brand
It’s not always easy to discern which breads are masquerading as health foods and which are actually good for you. But making bread at home helps clear things up real quick, since it’s easy to control exactly what ingredients go in the bowl. Since fresh baked varieties don’t contain preservatives, remember to eat within a week, or freeze for longer safe keeping.

17. Nut butters
$0.29 per 2 tablespoons homemade| $0.29 for Smuckers Natural brand
It’s peanut butter-jelly time! Homemade nut butters eliminate the need for crazy preservatives and over-the-top fat and salt content. Just grind those nuts up for any variety of nut butter imaginable!

18. Salad dressing
$0.52 per 2 tablespoons homemade | $0.64 per 2 tablespoons Maple Grove Farms brand
This one’s a Greatist favorite: toss some olive oil and balsamic vinegar into a nearly empty mustard jar and shake. It’ll get out those last drops of flavor from the mustard and serve as a simple storage container for the dressing. Not to mention it’s C-H-E-A-P. Or try one of these easy recipes for some variety.

19. Soup
$0.90 per 1 ½ cups homemade | $2.23 for 1 ½ cups Amy’s brand
Skip the potential threat of BPA in the canned stuff by whipping up a big pot of soup at home. Combine any veggies, broth (check out how to make it from scratch below), pasta, and any leftover meat on hand. Freeze in single-serve portions for easy defrosting!

20. Chili
$2.77 per 1 ½ cups homemade | $3.19 for 1 ½ cups Amy’sbrand
Canned chili can be seriously disappointing. Instead, control the spiciness, type of meat, and overall fat and sodium content but going homemade. Our buffalo turkey chili is surprisingly healthy and a fun twist on the traditional version. Go cheaper (and meat-free!) by using an assortment of beans instead of the turkey.

21. Baked beans
$0.31 for  cup homemade | $0.38 per ⅓ cup Bush’s Original brand
Baked beans are a heart- and tummy-warming recipe, that doesn’t need to be ultra-heavy or sugary. Stick with dry beans, molasses, and just a few herbs and spices to keep it cheap and healthy.

22. Croutons
$0.11 per serving homemade| $0.17 per serving for Olivia’s Croutons brand
These salad toppers are notoriously dangerous since they’re typically made with refined grains and lots of oil. Instead, DIY it for guilt-free added crunch.

23. Frozen burritos
$1.81 per burrito homemade| $2.99 per burrito for Amy’s brand
Believe it or not, it is possible to imitate the gooey goodness of a freezer burrito at home. Combine a homemade tortilla, cheese, roasted veggies, and leftover meats. Wrap in foil, freeze, and reheat! This is especially great for those with allergies or intolerances!

Dinner

24. Marinara sauce
$0.97 per ½ cup homemade|$1.22 per ½ cup Amy’s brand
Pasta sauce is the original sneaky way to add veggies to a meal, so why settle for the store-bought stuff? It takes just a few minutes of active prep to get the basic ingredients together, then just let it simmer.

25. Broth
$1.21 per quart homemade $3.29 per quart College Inn brand
Stock and broth seem like one of those things only fancy-pants cooks make, but they’re actually super-easy and a great way to use up stuff that’s already on hand. The basic recipe is water, bones or carcass, vegetables, and seasonings. (The seasonings are actually optional. Technically, broth is seasoned while stock is just a blank slate.)

26. Pesto
$0.64 per 2 tablespoons homemade| $0.72 for Buitoni brand
The crisp, green taste of pesto is best when made with ultra-fresh basil. Store-bought brands tend to compensate with loads of oil and salt. When that basil plant’s growing as quick as a weed, grab a few handfuls and combine with a touch of olive oil, cheese, pine nuts, and garlic. If basil’s out of season, capitalize on in-season greens like kale or spinach. (Bonus points for superfood greens!)

27. Pasta
$0.34 per ¼ lb. serving homemade| $0.62 per ¼ lb. serving Bionaturae brand
It’s just eggs, flour, oil, and salt, and yet people tend to shy away from making their own pasta. Doing it at home makes it easy to control just how healthy and whole-wheat-filled the final product is.

28. Filled pasta
$0.50 per 1 cup serving homemade| $2.15 per 1 cup serving Buitoni brand
With that stockpile of freshly made pasta dough and ricotta in the fridge, it’s easy to throw together some homemade ravioli. Combine ricotta with sautéed spinach for quick and easy healthy dinner. Better still, filled pasta can be rolled by hand and is far easier to cut than that pesky, thin spaghetti.

29. Roasted chicken
$1.40 per ¼ chicken homemade| $1.75 per ¼ store-bought rotisserie chicken
Sure, it takes some time, but don’t be intimidated by the idea of roasting a whole bird. Making it at home eliminates all that broth-injected, unpronounceable-chemical-laced stuff that comes pre-cooked.

30. Mashed potatoes
$0.76 per ¾ cup serving homemade| $2.50 per ¾ cup store-prepared potatoes
Mash up some cauliflower rather than chowing down on boxed or prepared mashed potatoes. We swear it tastes the same! Can’t commit all the way to cauliflower? Go half cauliflower, half potatoes. And keep it light on the butter and milk!

31. Breadcrumbs
$0.11 per ¼ cup homemade| $0.16 per ¼ cup Progresso brand
Unseasoned bread crumbs are ultra-easy to make. Just grind up a few slices of bread and toast. For flavored crumbs, add in dried herbs. Use whole-wheat bread for added fiber and B vitamins.

32. Ketchup
$3.86 per 16 ounces homemade | $3.34 per 16 ounces Heinz brand
Some of us probably already have the necessary ingredients to make ketchup right in our spice cabinets, but are still turning to the high-fructose variety. This version is especially cheap if you have the spices on hand, and entirely worthwhile to avoid additives (and impress those dinner guests!).

33. Barbecue sauce
$0.09 per tablespoon homemade | $0.08 per tablespoon KC Masterpiece brand
Down-home comfort food is rarely healthy, but DIY barbecue sauce could be the answer for scrapping unnecessary sugar and salt. The magic ingredient? Coffee. We’d say $0.01 is worth knowing how to pronounce all the ingredients!

34. Pizza dough
$0.98 per 12″ pizza dough homemade| $0.98 for 12″ store-bought, fresh dough
It’s time to get Italian! The number one way to feel like a BAMF in the kitchen is to toss around pizza dough. Making it whole-wheat cuts back on the costs of the packaged stuff, and, say it with us, “gives us control of the ingredients.”

35. French fries
$0.72 per ½ cup serving homemade| $0.90 per ½ cup serving Alexia brand
Sweet potato fries are basically the new Micky D’s, and this is one trend we recommend everyone get in on. Just slice up some sweet potatoes and toss with oil, salt, and spices, and bake until crispy. There’s no frying involved and the potatoes are practically the only cost.

Dessert

36. Cookies
$0.32 per 2 cookies homemade | $0.35 per 3 mini Entenmann’s brand
We’d make homemade cookies just for the awesome smell, so getting to devour them is a pretty awesome bonus. Adding superfoods banana and oatmeal into the mix practically turns these cookies into a superfood themselves.

37. Brownies
$0.35 per brownie homemade | $0.52 per brownie Entenmann’s brand
Yes, it is actually possible to make delicious brownies without any flour. The surprising stand in? Black beans, which add fiber and protein. This is an especially great for those with celiac disease, who might otherwise shell out major cash to get a flour-free recipe. (Even wheat-lovers will devour this recipe, we promise!).

38. Ice cream
$2.43 per pint homemade$4.19 per pint Ben & Jerry’s brand
Who doesn’t love having a little ice cream on hand to dip into now and then? Whip up a big batch (no need for an ice cream maker) and personalize it with any flavors or add-ins desired. Of course, several of these frozen treats are fruit-based, which makes them an even healthier option in our book!

39. Ice cream sandwiches
$0.52 per sandwich homemade $1.07 per sandwich Skinny Cow brand
Sandwich together two small, healthier homemade cookies (from above!) and a dollop of that homemade ice cream and freeze. There’s a single-serving indulgence without the temptation of bulldozing through the whole pint of ice cream. Plus, you’ll avoid the additives and artificial sweeteners found in low-fat, reduced-sugar brands.

40. Pudding
$1.22 per cup homemade$0.97 per cup Kozy Shack brand
Buckle your seatbelts, kids! We’re making pudding with avocadoJust blend with milk and honey. It may not be cheaper than a puddin’ cup, but we’ll let it slide because, heck, it’s avocado!

Drinks

41. Smoothies
$1.14 per cup homemade| $1.37 per cup Naked brand
Skip the watery smoothie drinks that can be packed with sugar and miss out on a lot of the fruits’ benefits. Blend together spinach, yogurt, ice, orange, banana, strawberries, and just about any other fruit for a green smoothie without any added sugar. And compared to that $7 green smoothie at the juice bar, it’s actually a deal!

42. Sparkling water
$0.25 per liter for SodaStream$0.99 per liter Poland Springs
Bottled water is an easy way to flush money down the drain while also wasting lots of plastic bottles. Instead, rig up a carbonation station to add bubbles to pure, delicious water — no additional sugar or sodium.

43. Flavored water
$0.37 per liter homemade$0.99 per liter Poland Springs brand
To create flavor-infused water, simply put water in a pitcher and add slices of lemon, lime, orange, mint or other sliced fruits. Let it sit for an hour or as long as you’ve got, then strain off the fruit for a debris-free drink.

44. Drink mixers
$1.31 per cup homemade Sweet and Sour mix$1.25 per cup Mr. & Mrs. T’s brand
Put down the margarita mix! But no need to go margarita-less. Just make less-sugary drink mixerswith fresh juices and honey-water instead of simple syrup or packaged mixes.

45. Lemonade
$0.58 per cup homemade $0.67 per cup Santa Cruz brand
There’s nothing more refreshing than this summer classic, but it can often be packed with sugar. Nix powdered mixes or bottled beverages and stir together water, lemon juice, mint, and just a touch of honey.

Note: Per-serving prices for homemade versions were determined by adding the common price of the portion of each ingredient used in the recipe and dividing by the number of servings. Where the “homemade” link mentions multiple recipes, an average was used.

So right

healthify-beautify:


Baked Berry OatmealServes 2
Ingredients: 1 cup quick cooking oats 2 cups water 1/3 cup skim milk ½ teaspoon pure vanilla extract 2 tablespoons pure maple syrup 1 egg white ½ teaspoon cinnamon 1 cup fresh or frozen mixed berries (blueberries, sliced strawberries, raspberries, and/or blackberries) Pure maple syrup, to serve
Instructions:1) Preheat oven to 350 degrees Fahrenheit and lightly grease a pie dish.
2) In a medium bowl, combine oats, water, milk, vanilla, syrup, egg white, and cinnamon. Using a whisk, stir until all ingredients are incorporated; add berries and gently stir.
3) Pour into the prepared dish and place in the oven. Bake the oatmeal for 40-45 minutes, or until the liquid is absorbed and the centre jiggles slightly. Serve immediately with maple syrup to taste.

healthify-beautify:

Baked Berry Oatmeal
Serves 2

Ingredients:
1 cup quick cooking oats
2 cups water
1/3 cup skim milk
½ teaspoon pure vanilla extract
2 tablespoons pure maple syrup
1 egg white
½ teaspoon cinnamon
1 cup fresh or frozen mixed berries (blueberries, sliced strawberries, raspberries, and/or blackberries)
Pure maple syrup, to serve

Instructions:
1) Preheat oven to 350 degrees Fahrenheit and lightly grease a pie dish.

2) In a medium bowl, combine oats, water, milk, vanilla, syrup, egg white, and cinnamon. Using a whisk, stir until all ingredients are incorporated; add berries and gently stir.

3) Pour into the prepared dish and place in the oven. Bake the oatmeal for 40-45 minutes, or until the liquid is absorbed and the centre jiggles slightly. Serve immediately with maple syrup to taste.

healthylivingforyou:

Superfruit smoothie to start today! I still have another glass’s worth, too! What’s in it?
Black grapes
Blackberries
Frozen Blueberries
Strawberries
Berr Berry Maqui Superfruit Juice
(Taken with instagram)

healthylivingforyou:

Superfruit smoothie to start today! I still have another glass’s worth, too! What’s in it?

  • Black grapes
  • Blackberries
  • Frozen Blueberries
  • Strawberries
  • Berr Berry Maqui Superfruit Juice

(Taken with instagram)