Quick, Budget Recipes
Coleslaw is a favorite summer side dish when served with grilled burgers or pulled pork barbecue. This recipe uses spicy brown mustard for flavor and plenty of cabbage for fiber.
INGREDIENTS | SERVES 8
- 1 head cabbage, shredded
- 2 carrots, shredded
- 2 tablespoons onion, grated
- ½ cup mayonnaise
- 3 tablespoons spicy brown mustard
- 1 teaspoon muscovado sugar
- ½ teaspoon salt
- ¼ teaspoon black pepper
In a large bowl, combine the shredded cabbage and carrot and grated onion.
In a small bowl, whisk together the mayonnaise, mustard, sugar, salt, and pepper. Pour over the vegetables and toss to coat evenly.
Refrigerate for at least 30 minutes before serving.
PER SERVING Calories: 99 | Fat: 5g | Sodium: 323mg | Carbohydrates: 13g | Fiber: 4g | Protein: 2g
Cauliflower and Toasted Walnuts
Cauliflower is a versatile cruciferous vegetable that is full of fiber. Use this dish as a side for grilled chicken or toss it with whole-wheat pasta or couscous for a quick meal.
INGREDIENTS | SERVES 6
- 1 head cauliflower
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- ⅓ cup walnuts, chopped
- 1 teaspoon salt
- ½ teaspoon black pepper
Remove the stem and leaves from the head of cauliflower and chop into small florets that are about bite-size pieces. Rinse well under running water and pat dry. Set aside.
In a deep skillet, heat the olive oil over medium-high heat and add the garlic. Next, add the cauliflower. Cook for 3 to 5 minutes, or until the edges of the cauliflower are browned.
Pour in ¼ cup of water, reduce the heat to simmer, and cover with a lid. Allow the cauliflower to cook about 7 minutes or until it is tender. Remove the lid, return the heat to medium, and allow any liquid to evaporate.
Add the walnuts and stir to toast evenly. Finish by adding the salt and pepper. Serve hot.
PER SERVING Calories: 101 | Fat: 7g | Sodium: 430mg | Carbohydrates: 9g | Fiber: 4g | Protein: 4g
Homemade Muesli with Wheat Bran
Muesli is a Swiss cereal that combines whole grains, nuts, seeds, and dried fruits for a hearty and healthy breakfast. This recipe adds wheat bran to boost the insoluble fiber for a healthy digestion.
INGREDIENTS | SERVES 2
- ⅔ cup rolled oats
- 2 tablespoons wheat bran
- 2 tablespoons raisins
- 2 tablespoons dried cranberries
- 2 tablespoons pecans, chopped
- 2 tablespoons sunflower seeds
- 2 teaspoons muscovado sugar
In each of 2 bowls, combine ⅓ cup oats and 1 tablespoon each of wheat bran, raisins, cranberries, pecans, and sunflower seeds.
Sprinkle each with 1 teaspoon of the sugar.
Add milk or yogurt and serve immediately or refrigerate overnight.
PER SERVING Calories: 278 | Fat: 11g | Sodium: 5mg | Carbohydrates: 42g | Fiber: 6g | Protein: 7g
Enjoy It Three Different Ways
Muesli is often combined with milk or yogurt and refrigerated overnight to soften and sweeten the cereal. You can enjoy it this way, or use it as a dry cereal and pour over the milk just before eating. It can also be used as a topping for yogurt.