Budget Stretchers - Day 19

I have got to stop eating cookies for breakfast. This is getting a little ridiculous. Today it was two of the Cherry Walnut Chip Cookies. No wonder I am so round!

Another coupon was redeemed at lunch with my friend Beatriz. We both are extremely cash starved so the $5.00 savings was greatly appreciated. We dined at Athena Cafe in the Altamonte/Casselberry area. Diner-like in decor and menu, but with a Greek touch, this restaurant offers great options at a reasonable price. I had the homemade lemon chicken soup and Greek salad, Beatriz had the grilled chicken Greek salad. Both were delicious and with our coupon savings the bill for two came to $15.00.

When I got back to work I packed the cookies I baked last night to send to my son in Raleigh. His co-workers made a special request for my White Chocolate Blueberry Pecan cookies and I included a bonus package of my new Cherry Walnut Chip cookies. Of course, me being me...I stressed over whether they were good enough to send. I wish I could just relax and be confident. My cookie rock star feeling only lasted a day.

For dinner I finally roasted the pork tenderloin I thawed on Saturday. I served it with wild rice and roasted asparagus drizzled with macadamia oil and chopped macadamia nuts. It was easy to prepare and I have enough pork left over for at least two more meals. I like meat, but not a lot of it. A pork tenderloin or roasted chicken is actually a great budget stretcher for multiple meals throughout the week. I am going to make homemade chicken gnocchi soup with the leftover roasted chicken from Sunday (only $5.00 at Costco). The leftover pork will be used for pork fried rice one night and barbecued pork sandwiches another.

Eating healthy has not been my strong suit lately. My friend Bree shared a list of healthy seldom used foods that I want to incorporate into my diet. Just thought I might share. Bree recommended the amaranth available at Whole Foods. I think she said she served it with grilled chicken and a watercress salad. Yum! Of course knowing me I would follow the healthy meal with a cookie.

Amaranth - High in protein, fiber and amino acids that are not frequently found in grains. Contains calcium, iron, potassium, phosphorus, and vitamins A and C. The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry. Cooking tip: Boil 1 cup amaranth with 2.5 cups water until tender, about 18-20 minutes. Toss with grilled veggies, use as a bed for chicken or fish or toss with goat cheese and greens for a salad.

Goldenberries – High in protein, fiber and Vitamin A. Snack on dried berries or toss in a salad.

Hemp Seed – Contains more protein than beef or fish. Hemp seed granola mixtures are available at Whole Foods and you can also look for hemp seed nuts, which can be eaten right from the bag like sunflower seeds.

Kamut – Known as “King Tut’s Wheat,” kamut was the food of the pharaohs. It is high in Vitamin E and healthy fatty acids. It also contains 40% more protein than wheat and can typically be consumed by people who are otherwise wheat intolerant. Cooking tip: Boil for 1 hour, drain and toss with sautéed veggies, a dash of soy and lemon.

Mung Beans – High in potassium, iron, fiber and are 24% protein. The beans retain a high Vitamin C content even after boiling. Cooking tip: Mung beans can be eaten on their own, or combined with rice to make khichari, or combined with vegetables and greens to make hearty soups or ground into flour to be used to make crepes or added to breads. Turmeric, cumin, dried ginger and coriander are some spices that work very well with mung beans.

Rooibos Tea – Pronounced “roy-bos” is high in antioxidants, has no caffeine, is low in tannins and is naturally sweetened. Rooibos is purported to assist with nervous tension, allergies, digestive problems and has been shown to boost the immune system. Look for Celestial Seasonings Vanilla Red.

Sunflower Greens - Contain much of the heart-healthy fat, fiber, and plant protein found in sunflower seeds, but with fewer calories. Locate the greens in your local farmers’ market or in the produce section of some higher-end grocery stores. Cooking tip: Wash the greens thoroughly, then drizzle olive oil and sprinkle sea salt on them for a simple and crunchy side dish, salad, or bed for grilled chicken. They’re also great on sandwiches.

Sweet Potato Leaves - One of the world’s richest sources of disease-fighting antioxidants, according to a new report. They’re packed with at least 15 different types of healthy compounds that help fight diabetes, heart disease, bacterial infections, and various forms of cancer. You’ll have the best shot at finding them in an Asian or specialty grocery store, or you could request them from a vendor at your local farmers’ market. Cooking tip: Sauté a handful of the thoroughly washed leaves with onions, garlic, and ginger to create a superhealthy stir-fry base. Then add other vegetables, along with beef, chicken, or shrimp.

Watercress - One cup of watercress has just 4 calories, but it’s loaded with vitamins A, C, and K. It also contains lutein and zeaxanthin, antioxidants that are beneficial for eye health. Cooking tip: Swap watercress for the lettuce on your next sandwich, or toss a bowl of the leaves with goat cheese, toasted pistachios, and your favorite vinaigrette.

Yerba Mate - It’s like green tea on steroids, with up to 90 percent more powerful cancer-fighting antioxidants, B vitamins, and plenty of chromium, which helps stabilize blood-sugar levels. Plus, its bolstering effect on metabolism is so valued that many diet pills list maté as an ingredient. For the strongest dose of maté’s medicine, buy loose-leaf bags. Bottled maté products are becoming more commonplace in large supermarkets. Look for flavored varieties from Bombilla Gourd at your local Whole Foods Market.

Many hugs,

Kathy