Frugal Fruit Salad

This week I purchased:

Strawberries - $0.99 per carton

Watermelon ($0.59 per lb.) - $1.80

Blood Oranges ($1.99 per lb.) - $1.98

Total: $4.77

In case you were curious this is what Blood Oranges look like on the inside!

This fruit made 9 cups of fruit salad!

Turkey and Asparagus Breakfast Casserole

Servings:

8

Ingredients:

1 lb. Asparagus, chopped into 1" segments

1 lb. ground Turkey

1 Sweet Onion, minced

1 Green Bell Pepper, finely chopped

1 small Tomato, finely chopped

4 Omega 3 Enriched Eggs

1/2 cup Coconut Milk

1/4 Almond Flour

Spices of your choice (I used garlic powder, oregano, black pepper, and paprika)

Directions:

Preheat oven to 425° F.

Cook Asparagus in a saucepan with water until tender. Then remove from heat.

Put Turkey, Onion, Pepper, and Tomato in a large frying pan and cook until there is no pink color left in the Turkey. Mix well while cooking.

Place contents of frying pan in a glass baking dish (I used a 10" pie pan). Then lay asparagus on top of turkey.

In a mixing bowl, whisk Eggs, Coconut Milk, Almond Flour, and Spices well. Pour mixture on top of asparagus and turkey.

Bake for 30 minutes, you'll know it's done when you put a knife in the middle and it comes out clean.

As a lover of quiche, I am very happy with the way this turned out. It's savory and filling, but very healthy!

Mini Key Lime Pies

Servings:

8

Filling Ingredients:

10 Key Limes (1/4 cup of juice)

2 Omega 3 Enriched Eggs

1 Tbl. Honey

1/2 cup Coconut Milk (I use Thai Kitchen Lite Coconut Milk)

Filling Directions:

Juice Key Limes. (Each Key Lime won't produce that much juice but all of them should give you 1/4 cup of juice. Also strain out the seeds.)

Whisk Juice, Eggs, Honey, and Coconut Milk well in a bowl.

Crust Ingredients:

3/4 cup Almond Flour

1 Tbl. Walnut Oil

1 Omega 3 Enriched Egg

2 tsp. Truvia (This is a sweetener made from stevia leaves)

1/2 tsp. ground Cinnamon

Crust Directions:

Mix all ingredients in a food processor, until it has a consistency like butter.

Scoop 1 tsp. of crust into lined mini muffins tins. Then press crust down and up along sides.

Bake crust for 5 minutes at 330° F.

Then pour about 1 Tbl. of filling in crust.

Bake for 20 minutes, until the filling sets.

Allow to cool fully and refrigerate.

I really enjoy these because I can just grab one as a snack. The filling was a bit tart so add 1 tsp. of Truvia if you like it sweeter.

Apple and Sage Pork Rolls

Servings:

2

Ingredients:

2 Boneless Pork Chops (1/4 lb. each)

1 small Sweet Onion, minced

1 Granny Smith Apple, peeled, cored and chopped

8 fresh Sage Leaves

1 Tbl. Olive Oil

1 Omega 3 Enriched Egg

2 Tbl. Almond Flour

Fresh ground Black Pepper

Directions:

Preheat oven to 375° F.

To make the stuffing - Heat Olive Oil in a large frying pan over medium-high heat. Add Onion, Apple, and Sage Leaves to pan. Cook and stir for a few minutes until softened.

Remove pan from heat and crack egg into pan and mix well. Add Almond Flour and Black Pepper to pan.

Set pan aside and allow stuffing to cool.

Butterfly cut the Pork Chops. Pound pork thin with a meat hammer. (I don't have a meat hammer, so I just lightly scored the meat in a criss-cross pattern on both sides.) This will get the pork thinner, easier to roll around the stuffing, and absorbs more flavor.

Place stuffing on top of the flattened pork and roll it up. Secure the pork rolls with toothpicks or tie with twine.

Back for approximately 35 minutes, or until pork is fully cooked.

This was inspired by a Paula Dean recipe, except I opted out of the butter and salt ;)

The pork roll was super juicy and savory, I will definitely make it again soon!

Frugal Fruit Salad

This week I purchased:

Strawberries - $2.50 per carton

Mango - $1

Grapes ($0.77 per lb.) - $1.50

Total: $5

This fruit made 9 cups of fruit salad!

Fruit 'Muffins'

Servings:

4

Ingredients:

1/4 cup Almond Flour

1 Omega 3 Enriched Egg

1 packet Truvia sweetener (1 tsp.)

1/2 tsp. ground Cinnamon

1/4 tsp. Vinegar

1/4 tsp. Baking Soda

1 cup fresh Fruit (I used Blueberries, Strawberries, and Kiwi)

Directions:

Preheat oven to 350° F.

Beat Egg in a bowl. Add Almond Flour, Truvia, and Cinnamon. On a large spoon pour Vinegar over Baking Soda (It will fizz - think a child's volcano). Stir spoon into batter.

Pour batter into cupcake pan with liners. Fill each cup about a 1/3 full.

Add Fruit to the top of each cup.

Bake for about 10-15 minutes.

Very delicious as a dessert last night, and I think I might have to go have one for breakfast right now!

Salmon Caesar Salad

Servings:

2

Ingredients:

1 Salmon Filet, skinless

1 tsp. Olive Oil

1 Lemon wedge

1 tsp. Garlic Powder

1 tsp. Oregano

1/2 tsp. Paprika

1/4 tsp. Cayenne Pepper

4 Tbl. 'Caesar Dressing' (find my recipe on the Sauce/Dressing Page)

4 cups Romaine Lettuce, chopped

Directions:

Preheat oven to 400° F.

Mix Olive Oil and juice from Lemon in a bowl. In a separate bowl mix spices.

Dip Salmon in Olive Oil and Lemon, then coat in spices.

Sear Salmon in a frying pan for 2 minutes on each side.

Then place Salmon in a baking dish on a piece of parchment paper and bake in the oven for 8-10 minutes until it flakes.

Toss Lettuce with Caesar Dressing and lay salmon on top.

Really good flavors without being too heavy! I am sure I will enjoy this even more in the summer, or whenever it actually stops snowing ;)

Caesar Dressing

Servings:

4

Ingredients:

2 Omega 3 Enriched Egg

1/2 juice from half of Lemon

1 can Anchovies in Olive Oil, 2 oz.

3 Garlic cloves, minced

1 tsp. Dijon Mustard

1/2 tsp. Worcestershire Sauce

Fresh ground Black Pepper

Directions:

Put Eggs and juice from Lemon into a blender and mix well. Allow to sit for one minute.

Add Anchovies with Olive Oil, and all other ingredients to blender and puree.

This will make about 1/2 cup - each serving is 2 Tbl. Refrigerate and store this in glass mineral water bottles, and use within three days.

It's a very light dressing but packs a lot of flavor! I didn't even miss the cheese :)

Spaghetti Squash and Meatballs

Servings:

1

Ingredients:

1 cup Spaghetti Squash, cooked

6 Meatballs, cooked - 1/4 lb. of beef (see my recipe on the 'Meat' page)

1/4 cup Homemade Tomato Sauce (see my recipe on the 'Sauce' page)

Directions:

Heat Spaghetti Squash in a large frying pan over medium heat. Add Tomato Sauce, mix well so that Spaghetti Squash absorbs the flavors. Add meatballs to pan and cook for several minutes until hot.

I love spaghetti squash because it is an extremely healthy and paleo-friendly alternative to pasta! To cook: slice in half length wise and remove seeds. Put face down in a glass baking dish in an inch of water. Cook for about an hour on 350° F until skin is tender. After it cools for 10 minutes scrape the inside of squash with a fork. One squash is approximately 4-6 servings!

If desired leave it in the frying pan longer with the sauce to get the spaghetti squash to a crunchy consistency :) Yum!

Meatballs

Servings:

4

Ingredients:

1 lb. 93% Lean Ground Beef

1 tsp. Olive Oil

1 Yellow Onion, finely chopped

1 tsp. dried Oregano

3 Garlic cloves, minced

1/2 tsp. Cayenne Pepper

Directions:

Preheat oven to 350° F. Mix all ingredients in a large bowl with clean hands.

Roll meat into balls about 1 1/2" diameter. I cooked them in mini muffin pans, so about 6 spots per 1/4 lb of meat.

Cook for 10 minutes, flip meatballs over with tongs, and cook an additional 7 minutes.

I like cooking them in the muffin pan because you can get them all the same size and they won't roll around so you can cook them evenly. Try different spices or mix in some ground turkey!

Brushetta

Servings:

2

'Bread' Ingredients:

1/4 cup Almond Flour

1 Omega 3 Enriched Egg

1/2 tsp. Garlic Powder

1/2 tsp. Dried Oregano

1/2 tsp. Olive Oil

'Bread' Directions:

Preheat oven to 350°.

Beat Egg in a bowl and add in all other ingredients.

Place a piece of parchment paper on a baking sheet. Scoop 1 Tbl. of dough onto parchment paper with 2" space in between each.

Put another piece of parchment paper on top of the dough on the baking sheet. Flatten dough to about 1/8" thick between parchment paper.

Bake for 10 minutes.

Begin topping directions while 'bread' is baking.

Topping Ingredients:

1 small Plum Tomato, chopped

1/2 Red Onion, chopped

2 cloves of Garlic, minced

2 Tbl. fresh Basil, finely chopped

1/2 tsp. Balsamic Vinegar

1/2 tsp. Red Wine Vinegar

1/2 tsp. Olive Oil

Topping Directions:

Saute Garlic in Olive Oil over medium heat in a frying pan. Add Red Onion to frying pan for 1 minute to soften.

Move contents of frying pan to a bowl. Add Tomato and Basil and mix well. Pour in Balsamic and Red Wine Vinegars.

Scoop topping onto 'bread' after it has cooked. Place in the oven for 10 additional minutes.

This is a very healthy treat for parties, or just a yummy snack for you! - I ate one serving at a time, and waited to cook the topping on the 'bread' until I was going to eat it, so they didn't get soggy in the fridge ;)

Frugal Fruit Salad

Every week I'm going to go and buy as much fruit as I can for $5 or less at the grocery store.

This week I purchased:

Pineapple - $1

Strawberries - $0.88 per carton

Mango - $0.50 each

Kiwi - $0.33 each

Total: $4.42

This fruit made 12 cups of fruit salad!

Spinach Omelet

Servings:

1

Ingredients:

2 Omega 3 Enriched Eggs

1 tsp. Olive Oil

1 cup Spinach, chopped

1 Tbl. Basil, finely chopped

Fresh ground Black Pepper

Directions:

Heat Olive Oil over medium heat in a frying pan.

Beat Eggs in a bowl, and pour into frying pan. Use a spatula to push edges of egg so that any uncooked egg gets directly onto pan.

Once the egg is somewhat cooked put Spinach and Basil on top of half. Grind Black Pepper onto the other half.

Flip the side with Black Pepper onto the side with Spinach and Basil.

Cook evenly on both sides for 1-2 minutes.

This is one of my favorite breakfasts because it's simple, quick, and delicious! I'm also happy to report I have mastered my omelet skills, a few months ago everything was just scrambled together :) On a similar note, I have only recently began to eat grapefruit, and I always saw people eating halves with a fork. I did not know that they cut it up first, needless to say, my first grapefruit was not a success - good thing I found a YouTube video about cutting grapefruits!

Spicy Lime Shrimp

Servings:

1

Ingredients:

6 cooked tail-off Shrimp

1 small Plum Tomato, finely chopped

1 tsp. Olive Oil

1 clove of Garlic, minced

Cayenne Pepper to taste

1 Lime slice

Directions:

Heat Olive Oil in a frying pan over medium heat. Add Garlic and saute for 1 minute.

Add Tomato to pan and stir for 2 minutes.

Place Shrimp in pan and brown on both sides.

Mix pan well, and a chunky tomato sauce will be forming around Shrimp.

Sprinkle with Cayenne Pepper if desired.

Squeeze Lime over Shrimp.

This is my favorite afternoon snack! It's not too filling but, the protein will calm your appetite until dinner :)

Orange Beef and Broccoli

Servings:

1

Ingredients:

1 Broccoli crown, broken into bite size pieces

1/2 Orange

1 serving of 'Flank Steak with Onions' (or 4 oz. beef cooked)

Ginger to taste

Directions:

Place Broccoli in a frying pan with lid filled with 1/2" of water. Allow Broccoli to steam, takes 5-7 minutes.

Strain water.

Add Beef to frying pan and mix well with Broccoli. Juice Orange into frying pan and sprinkle Ginger. Cook for 2-3 minutes, stirring often.

This is a very healthy, satisfying meal, and one of the many ways I like to use the 'Flank Steak with Onions'. Also try adding different vegetables, such as carrots or red peppers!

Flank Steak with Onions

Servings:

4

Ingredients:

1 lb. Flank Steak

1 tsp. Olive Oil

1 medium Yellow Onion, chopped

1/3 cup of Water

2 Tbl. Rico's Tomatillo Salsa (This is a local SLC company, the main ingredients are tomatillos and jalapenos so feel free to substitute with something else that gives a little kick)

Fresh ground Black Pepper

Directions:

Turn crock pot on low heat.

Pour Olive Oil in frying pan over medium heat. Sear both sides of Flank Steak in frying pan, and then put steak in crock pot.

Place chopped Onion in frying pan with remaining oil, and cook until softened. While stirring Onion, slowly add Water to frying pan. Finally, add Salsa and Black Pepper to frying pan.

Pour contents of frying pan over Flank Steak in crock pot.

Allow to cook for 6-8 hours.

The meat will pull apart with forks, and be very juicy! Enjoy with the chopped onions poured on top!

Homemade Tomato Sauce

Serving Size:

6 (1/2 cup each)

Ingredients:

9 Plum Tomatoes, chopped

1 medium Yellow Onion, chopped

1 tsp Olive Oil

3 cloves of Garlic, minced

2 Tbl. Tomato Paste

Spices based on your own taste, I added: Oregano, Parsley, Red Pepper Flakes, Cayenne Pepper, Fresh Ground Black Pepper (I like a little kick!)

Directions:

Heat Olive Oil in a large saucepan on medium heat, add Onion and Garlic, and stir for 1 minute.

Add Tomatoes, Tomato Paste, and Spices.

Bring to a boil. Stir frequently for 5 minutes.

Reduce heat to simmer for about an hour.

Pour into a blender/food processor, and blend using the lowest setting (on my blender it's called grate)

Simple to make, and can be added to almost any vegetable or meat throughout the week for a quick meal!

'Breaded' Zucchini

Serving Size:

2

Ingredients:

2 Zucchini

1 Egg (Omega-3 enriched)

1/4 cup Almond Flour/Meal

1 tsp Dried Oregano

2 tsp Olive Oil

2 cloves of garlic, minced

Directions:

Beat egg in small bowl. Mix Almond Flour/Meal and Oregano in a separate bowl. Wash Zucchini and chop off ends. Cut Zucchini into 1/4" slices.

Heat Olive Oil over medium heat in a large frying pan. Add Garlic to pan.

Dip Zucchini pieces into Egg, then coat in Almond Flour/Meal and Oregano mixture. Place Zucchini in frying pan.

Turn Zucchini frequently for approximately 10 minutes until browned and tender.

I enjoyed this with homemade tomato sauce. Yum!