Eating Healthy on

Budget

Table of Contents

Story Behind Cooking............................4

Fish Stew...................................................6

Kale Leaves Soup.....................................7

Nigerian Beans and Stew........................8

Spicy Beans and Vege Soup....................9

Sweet Potato Chips..................................10

Eating Healthy on Budget

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Story Behind Cooking . . .

I thank my parents for teaching me how to cook because I am temporarily tight on budget, but finding a way to survive. I cook with my own twist based on how my parents cook. I bought majority of affordable ingredients from HEB, which cost less than buying a foot long sub from Subway at times.

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I am glad that I can cook because there is no way that I can eat out everyday, plus ordering pizza majority of times. Another thing is, ever since I cooked healthy meals every other week, I dropped a few pounds. My goal is to teach many how to cook healthy meals on tight budget with my unique cooking skills.

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Fish Stew2 chopped onions1 cup of chopped cilantro1/8 cup of olive oil 3 tablespoons of cayenne pepper2 tablespoons of all purpose seasoned salt3 packs of sardines (6.7 oz each)3 cans of tomato sauce (8 oz each)

Directions:1. Pour 1/8 cup of olive oil into the pot and let it warm up for 3-5 minutes on medium heat. 2. Add chopped onions and cilantro into the pot and let them simmer for 10-15 minutes on medium heat. (Make sure to stir every 2-3 minutes)3. Add 3 tablespoons of cayenne pepper and 2 tablespoon of all purpose seasoned salt for taste while simmering the onions and cilantro. 4. Add 3 cans of tomato sauce, stir to balance out flavors, and then let it cook for about 10 more minutes. 5. Add 3 packs of sardines, lightly stir, and cook for 2-3 more minutes. After, the stew is ready to serve. Makes: 4-6 servings

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Kale Leaves Soup2 chopped onions2 chopped bell pepper (any color)1 gallon of chopped kale leaves3 cups of gluten-free shrimp (peeled)2 tablespoons of all purpose seasoned salt1.5 tablepoons of cayenne pepper 2 teaspoons of olive oil

Directions:1. Add 2 teaspoons of olive oil in the pot and let it warm up for 1-2 minutes. 2. Add 3 cups of gluten-free strimp, chopped onions, and bell pepper and let them simmer for 10-15 minutes or until shrimp is fully cooked.3. Add a gallon of kale leaves along with all purpose seasoned salt and cayenne pepper. After, add a cup of water to balance out the consistency, and then stir. 4. Let the soup cook for about 12 more minutes, and then it is ready to serve. Makes: 5-7 servings consistency

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Beans and Stew1 pack of black eyed peas (16 oz)1.5 chopped onions1.8 cup of olive or canola oil (optional)2 tablespoons of all purpose seasoned salt1 teaspoon of cayenne or cameroon pepper2 small cans of tomato sauce (8 oz each)

Directions:1. Boil a pot of black eyed peas on medium heat until fully cooked. Be sure to stir periodically to avoid burning. This will take at least 45 minutes. 2. After black eyed peas are fully cooked, place another pot on the stove, and add 1/8 cup of olive oil. Let the oil heat up for 2-4 minutes.3. Add chopped onions along with all purpose seasoned salt and cayenne pepper into the pot to let them simmer for 12-15 min-utes. 4. After, add 2 cans of tomato sauce and be sure to stir every 3-5 minutes while cooking the stew for 15 minutes. 5. Finally, pour the stew into the pot of black eyed peas, stir, and enjoy! Makes: 5-7 servings (as a side dish)

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Beans & Vege Soup1 pack of black eyed peas (16 oz)2 or 3 cups of frozen vegetables 1 tablespoon of all purpose seasoned salt

Directions:1. Boil a pot of black eyed peas on medium heat until fully cooked. Be sure to stir periodically to avoid burning. 2. Add 2-3 cups of frozen vegetables and all purpose seasoned salt. 3. Cook all ingredients until black eyed peas are soft. This will take at least 45 minutes. Makes: 5-8 servings (as a side dish)

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Sweet Potato Chips2 whole sweet potatos (thin sliced)half teaspoon of salt (optional)half teaspoon of olive oil

Directions:1. Preheat oven to 250 degrees F and position oven rack in the center of the oven. 2. Rinse and dry sliced sweet potatos and then place them into a medium sized container along with half teaspoons of salf and olive oil. 2. Shake the container for about a minute so that the flavors will lightly coat the sweet potatos, and then place each slice on the cooking sheet. 3. Bake for around 12-18 minutes or until crisp and golden brown. Be sure to flip of slice so that both sides will be evenly cooked. Makes: 2-4 servings (for healthy snacking)

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Made by:Chika Nwankwo