The Basics of Inexpensive, Nutritious Eating

By Amy N.

The ABC’s of

Eating Healthy

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Introduction

While trying to plan a healthy diet, it can seem like time, budget, and nutrition are all working against each other. While it can be difficult to bal-ance the three, it is not impossible. The purpose of this book is to educate and provide a basic understanding of the world of healthy eating on a budg-et. Throughout this book, you will find not only healthy foods and recipes that use them, but also tips and tricks on how to save money while shop-ping, understanding what food labels mean, and much more. In order to decide which recipes to include, I made countless price calculations, finding the approximate cost of each recipe for different times of the year and eliminating recipes that would cost on average over $10 to make at home. Also, to help show how to incorporate healthy foods, there are small green smiley faces next to healthy foods that are featured in the book. This cookbook is my Girl Scout Gold Award Project. The Girl Scout Gold Award is the highest award in all of Girl Scouting and is the equiva-lent to the Boy Scout Eagle Award. To create this, I spent over 80 hours, re-searching, collecting, testing, fund raising, and refining this book so that it could be given out for free to families and individuals throughout the Colo-rado Springs area. I learned so much from this project, not only about the benefits of eating healthy, but also about myself and working to achieve goals. It is my sincere hope that this cook book will be useful to you not just once, but many times down the road and that you can learn as much from it as I did. If you liked the cookbook or had any ideas to make it better, please contact Mrs. Mary Beth Seeley or the ELEVATE Food Pantry at ___________. Thanks, Amy

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Table of Contents Introduction Nutrition Basics

The Lowdown on Basics for Nutrition and Healthy Eating How to Read a Food Label When Produce is Cheapest

Healthy Foods Vegetables Fruit Grains Meat

Shopping and Money Saving Tips Recipes

Main Dishes Happy Roast Chicken Black Bean and Corn Topped Pota-

toes Smoked Sausage and Vegetable Pile-

Up Corn and Bacon Chowder Grilled Chicken with Mustard

Cream Healthy Stir Fry Healthy Casserole Quick Scrambled Egg Omelet Chicken Salad Tuna Salad Egg Salad Smoothie Barbeque Chicken Pizza Chicken and Brown Rice Soup

Chicken Caesar Salad Chef John’s Chicken and Mush-

rooms Peas and Noodles

Side Dishes Quick Black Beans and

Rice Mom’s Tomato and Sau-

sage Pasta Acorn Squash with Butter

Sauce Sweet Potato and Black

Bean Salad Sautéed Zucchini Spears Vegetable Fried Rice

Snacks Baked Apple Chips Cinnamon Sweet Potato

Chips Sweet Potato Oven Fries Spinach and Kale Chips

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4 6 7

9 13 15 16 18 20

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21

21 22

22 23 23 24 24 25 25 26 26 27 27 28

29

29

30

30

31 31 32

32

33 33 33

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Nutrition Basics

Calories are the measurement of how much energy you get from a serving of food. Generally, 40 calories or less is considered low calorie, around 100 calories is moderate and 400 or more calories is high. Eating too many calories daily can lead to overweight and obesity problems.

Fats, Cholesterol, and Sodium are all good in moderate amounts, but if eaten in ex-cess can lead to diseases such as heart disease, high blood pressure, and even some can-cers. A good tip is to eat as little cholesterol, saturated fat, sodium, and trans fat as possi-ble.

Dietary Fiber, Vitamins A , C, D, and E, Iron, Calcium, and Magnesium all help to improve health and prevent diseases. Unfortunately, very few Americans get the recom-mended portions of these in their diets. Vitamin A: benefits bones, vision, and organ function. Can be found in meat, fish, dairy products, and veggies. Vitamin B: helps maintain a healthy metabolism. Can be found in green, leafy vegetables, dairy, and some meats. Vitamin C: keeps skin looking healthy, helps control blood pressure and stress levels, and can help the body recover from colds in less time. Can be found in citrus fruits, sweet potatoes, and cantaloupe. Vitamin D: aids bone growth and calcium absorption. Though usually found in sunlight, it can be found in fortified milk, orange juice, mushrooms, salmon, trout, and tu-na. Vitamin E: helps to fight off bacter ia and viruses as well as increasing blood flow. Can be found in sunflower and grape seeds as well as broccoli. Vitamin K: plays an impor tant role in helping to clot blood, as well as helping to build strong bones and prevent heart diseases. Can be found in cabbage, kale, broccoli, and cauliflower.

The Lowdown on the Basics of Nutrition and Healthy Eating

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Iron: produces red blood cells, br ings oxygen to muscles in the body. Can be found in legumes, soy beans, whole grains, spinach, broccoli, and lentils. Calcium: builds strong bones . Can be found in milk, kale, yogur t, cheese, salmon, sardines, and fruit juice. Magnesium: helps hear t muscles function better and can reduce the r isk of developing diabetes. Potassium: helps to control blood pressure and enhance muscle strength and metabolism. Can be found in bananas, pears, and potatoes. Fiber: decreases r isk of colon and rectal cancers as well as the r isk of devel-oping type 2 diabetes. Can be found in green vegetables, beans, onions, and potatoes. Protein: benefits bodily functions such as the building of bones, muscle, car ti-lage, blood, and skin. Can be found in meats, poultry, fish, beans, peas, and eggs. Zinc: helps to build the immune system and control growth and metabolism. Manganese: helps build strong bones and control metabolism. Can be found in berries, most fruits, green leafy vegetables, brown rice, and whole wheat. Copper: helps to keep connective tissues, hair, and eyes looking healthy. It also is essential for normal growth and health. Can be found in nuts, beans, and sunflow-er and sesame seeds. Omega-3 Fatty Acids: can help cer tain hear t functions. Can be found in many types of fish, beef, walnuts, and cauliflower. Phosphorus: supports and strengthens teeth, bones, kidney, liver, and central nervous system function. Can be found in chicken and foods high in protein, such as beans, lentils, and nuts. Selenium: increases metabolic (thyroid, hormone, and immune system) func-tion. Can be found in chicken, brown rice, and whole wheat. Choline: helps to prevent liver diseases such as chronic hepatitis and cir rho-sis. Can be found in several meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs. Molybdenum: Aids in kidney processes. Can be found in oatmeal, carrots, cel-ery Iodine: maintains proper thyroid function and cell metabolism. Can be found in fish, canned tuna, and eggs. Biotin: prevents hair loss and regulates blood sugar levels. Can be found in onions. Folate: needed for the formation of red and white blood cells in the bone marrow. Can be found in green vegetables, legumes, oranges, and liver. Niacin: guards against cancers and DNA damage. Can be found in chicken and turkey.

Nutrition Basics Continued Other good nutrients to look for in foods

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Nutrition Basics: How to Read a Food Label

*Found on www.fda.gov. To learn more, visit www.fda.gov

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Nutrition Basics: When Produce is the Cheap-

January

broccoli, brussels sprouts, cabbage, cauliflower, grape-fruit, kale, leeks, lemons, or-anges, parsnips, rutabagas, tangelos, tangerines, turnips

February

broccoli, brussels sprouts, cabbage, cauliflower, grape-fruit, kale, leeks, lemons, or-anges, parsnips, rutabagas, tangelos, turnips

March

artichokes, broccoli, brussels sprouts, cauliflower, leeks, lettuce, mushrooms, parsnips, pineapples, radishes, rutaba-gas, turnips

April

artichokes, asparagus, brocco-li, cauliflower, leeks, lettuce, mushrooms, pineapples, rad-ishes, rhubarb, spring peas

May

apricots, artichokes, aspara-gus, cherries, lettuce, man-goes, okra, pineapples, radish-es, rhubarb, spring peas, strawberries, swiss chard, zuc-chini

June

apricots, blueberries, canta-loupe, cherries, corn, kiwi, let-tuce, mangoes, peaches, strawberries, swiss chard, wa-termelon, zucchini

July

apricots, blackberries, blue-berries, cantaloupe, corn, cu-cumbers, green beans, kiwi, lettuce, mangoes, okra, peach-es, peppers, plums, raspber-ries, strawberries, summer squash, tomatoes, watermel-on, zucchini

August

acorn squash, apples, apricots,

blueberries, butternut squash,

cantaloupe, corn, cucumbers,

eggplant, figs, green beans,

kiwi, lettuce, mangoes, okra,

peaches, peppers, plums, rasp-

berries, strawberries, summer

squash, tomatoes, watermelon,

September

acorn squash, apples, beets, butternut squash, cantaloupe, cauliflower, eggplant, figs, grapes, green beans, lettuce, mangoes, mushrooms, okra, peppers, persimmons, pome-granates, pumpkins, spinach, sweet potatoes, swiss chard, tomatoes

October

acorn squash, apples, beets, broccoli, butternut squash, cabbage, cauliflower, brussels sprouts, cabbage, cranberries, grapes, leeks, lettuce, mush-rooms, parsnips, persimmons, pomegranates, pumpkins, ru-tabagas, spinach, sweet pota-toes, swiss chard, turnips, winter squash

November

beets, broccoli, brussels sprouts, cabbage, cauliflower, cranberries, leeks, mush-rooms, oranges, parsnips, pears, persimmons, pomegran-ates, pumpkins, rutabagas, spinach, sweet potatoes, tan-gerines, turnips, winter squash

December

broccoli, brussels sprouts, cabbage, cauliflower, grape-fruit, kale, leeks, mushrooms, oranges, papayas, parsnips, pears, pomegranates, rutaba-gas, sweet potatoes, tangelos, tangerines, turnips

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Vegetables

Potatoes Cabbage Onions Cauliflower Whole Carrots Celery Iceberg lettuce Broccoli Bell Peppers Tomatoes Corn Spinach

Fruit

Bananas Apples Oranges Watermelon Pears

Grains

Brown Rice Oatmeal Whole Wheat

Meat

Chicken Turkey Beef Eggs Canned Tuna Canned Refried beans

Healthy

9 9 9

10 10 10 11 11 11 12 12 12

13 13 13 14 14

15 15 15

16 16 16 17 17 17

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Potatoes (White and Sweet) Cheapest: All year round Health Benefits: Good source of Vitamins B+C, Potassium,

Copper, Fiber, and Manganese. A baked potato also contains a low number of calories and high amounts of fiber.

Recipes: Black Bean and Corn Topped Potatoes (pg. 21), Smoked Sausage and Vegetable Pileup (pg. 21), Sweet Potato and Black Bean Salad (pg. 31), Cinnamon Sweet Potato Chips (pg.33), Sweet Potato Oven Fries (pg. 33)

Other ideas: Try to use sweet potatoes instead of only regular potatoes– they taste great mashed, cut

into fries, or even baked.

Cabbage Cheapest: Winter (October -February) Health Benefits: Good source of Vitamins K+C+B, Manganese, Fiber, and Potassium. Recipes: Healthy Stir Fry (pg.23) Other Ideas:

Add to salad Use to make lunch or dinner wraps in place of a tortilla or bread Add to sandwiches for extra crunch

Onions Cheapest: Summer (June-August) Health Benefits: Good source of Fiber, Vitamin B, Cop-

per, and Manganese, Recipes: Black Bean and Corn-Topped Potatoes (pg. 21),

Smoked Sausage and Vegetable Pile-Up (pg. 21), Corn and Ba-con Chowder (pg. 22), Chicken Salad (pg. 24), Tuna Salad (pg. 25), Barbeque Chicken Pizza (pg. 26), Chicken and Brown Rice Soup (pg. 27), Quick Black Beans and Rice (pg. 29), Sweet Po-tato and Black Bean Salad (pg. 31), Vegetable Fried Rice (pg. 32)

Other Ideas: Combine with chopped tomatoes, avocado, and jalapeno for a quick guacamole dip Add green onions and sesame seeds to brown rice Combine with tomatoes, mozzarella cheese, and olive oil for a classic Italian salad.

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Cauliflower Cheapest: Fall, Winter, and Spring (September -April) Health Benefits: Good source of Vitamins C+K+B, Folate,

Dietary Fiber, and Omega-3 Fatty Acids. Recipes: Chicken Salad (pg. 24), Tuna Salad (pg. 25), and

Egg Salad (pg. 25) Other Ideas:

Use with dips as a healthy alternative to chips Puree and serve as soup

Carrots Cheapest: Winter (October– February) Health Benefits: Good source of Vitamins A+K+C, Biotin,

Fiber, and Molybdenum. Recipes: Chicken Salad (pg. 24), Tuna Salad (pg. 25), Egg

Salad (pg. 25), Chicken and Brown Rice Soup (pg. 27), Veg-etable Fried Rice (pg. 32)

Other Ideas: Add to salads Combine with beets and apples as a salad Soak carrot sticks in hot water with cayenne, coriander

seeds, and salt. Drain and serve as spiced carrot sticks. Puree boiled carrots and potatoes for a quick soup

Celery Cheapest: All year round Health Benefits: Good source of Vitamin K, Molyb-

denum, Potassium, Dietary Fiber, and Manganese. Recipes: Corn and Bacon Chowder (pg. 22), Chicken

Salad (pg. 24), Tuna Salad (pg. 25), Egg Salad (pg. 25), Chicken and Brown Rice Soup (pg. 27)

Other Ideas: Add to tuna fish or chicken salads Make “Ant’s on a log” with peanut butter and raisins for a healthy snack Add leaves and stalks to soups, casseroles, and stews

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Iceberg Lettuce Cheapest: Spr ing, Summer and Fall (March-October) Health Benefits: Good source of Vitamin A+C, Calcium,

Iron, and Dietary Fiber. Recipes: Healthy Stir Fry (pg. 23), Chicken Caesar Salad

(pg. 27) Ideas:

Use in place of tortillas for wraps Use in sandwiches in place of chips for crunch

Broccoli Cheapest: Winter and Spr ing (October -April) Health Benefits: Vitamin K+B, Vitamin C, Folate, and

Fiber Recipes: Healthy Stir Fry (pg. 23), Healthy Casserole

(pg. 23), Quick Scrambled Egg Omelet (pg. 24) Ideas:

Toss pasta with olive oil and steamed broccoli for lunch or dinner

Puree cooked broccoli with cauliflower for an easy soup

Add to omelets

Bell Peppers Cheapest: Summer (July-August) Health Benefits: Good source of Vitamins C + A + B+E,

Folate, Molybdenum, and Fiber Recipes: Sausage and Veggie Pileup (pg. 21), Corn and

Bacon Chowder (pg. 22), Healthy Stir Fry (pg. 23), Quick Scrambled Egg Omelet (pg. 24), Chicken Salad (pg. 24), Tuna Salad (pg. 25), Egg Salad (pg. 25), Mom’s Tomato and Sausage Pasta (pg. 30) , Sweet Potato and Black Bean Salad (pg.31), Vegetable Fried Rice (pg. 32)

Ideas: Puree roasted and peeled peppers with sautéed onions and zucchini to make a

soup that’s great served hot or cold Use with dip as a healthy alternative to chips

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Tomatoes Cheapest: Summer (June– August) Health Benefits: Goods Source of Vitamins C+K, Biotin,

Molybdenum, Potassium, and Copper Recipes: Quick Scrambled Egg Omelet (pg. 24), Chicken

Caesar Salad (pg. 27), Mom’s Tomato and Sausage Pasta (pg. 30), Quick Black Beans and Rice (pg. 29)

Other Ideas Add to bean and vegetable soups Try a twist on salad with sliced tomatoes and chopped

mozzarella cheese sticks drizzled with olive oil Add tomato slices to sandwiches and salads.

Corn Cheapest: Fresh—Summer (June-August); Frozen– All

year round Health Benefits: Good Source of Phosphorus, Vitamin

B, Fiber, and Manganese Recipes: Black Bean and Corn Topped Potatoes (pg.

21), Sausage and Veggie Pileup (pg. 21), Corn and Bacon Chowder (pg. 22), Healthy Stir Fry (pg.23), Chicken and Brown Rice Soup (pg. 27), Peas and Noodles (pg. 29), Veggie Fried Rice (pg. 32)

Other Ideas: Corn on the cob Add corn and tomatoes to guacamole Combine corn, quinoa, tomatoes, green bell pep-

pers, and red kidney beans for a healthy salad

Spinach Cheapest: Fall (September -November) Health Benefits: Good Source of Vitamins K+A+B, Man-

ganese, Folate, Magnesium, Iron, and Copper Recipes: Breakfast Smoothie (pg. 26), Spinach and Kale

Chips (pg. 33) Other Ideas:

Add to lasagna or other pasta dishes Make a spinach salad as a main or side dish for lunch or

dinner Add to scrambled eggs

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Bananas Cheapest: All year round Health Benefits: Good Source of Vitamins B+C, Manga-

nese, Potassium, and Fiber. Recipes: Breakfast Smoothie (pg. 26) Other Ideas:

Peanut butter and banana sandwich Add with walnuts and maple syrup to oatmeal Wrap in foil and toast in oven and add chocolate and nuts for dessert

Apples Cheapest: Fall (August-October) Health Benefits: Good source of Tr iterpenoids (decrease chanc-

es of getting cancer), and Soluble fiber. This same soluble fiber helps to increase heart health and weight loss.

Recipes: Chicken Salad (pg. 24), Tuna Salad (pg. 25), Egg Salad (pg. 25), Chef John’s Chicken and Mushrooms (pg. 28)

Other Ideas: Add with cinnamon to oatmeal Peanut butter and apple sandwiches Add to salads with raisins and nuts for a sweet twist

Oranges Cheapest: Winter (November -February) Health Benefits: Good Source of Vitamin C, Dietary fi-

ber, and Folate. They are also great to eat when trying to recover from a cold.

Recipes: Healthy Stir Fry (pg. 23) Other ideas:

Create a fruit kabob with bananas, strawberries, and grapes for a healthy dessert or snack

Add to oatmeal for a sweet twist Add to lemonade

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Watermelon: Cheapest: Summer (June-August) Health Benefits: Good source of Lycopene (anti-

inflammatory and anti-oxidant), Iron, Zinc, Protein, and Vitamins C + A.

Shopping Tips: knock on melon– a ripe melon will have a low, hollow sound. Make sure to store in a re-frigerator or other cool place.

Recipes: Breakfast Smoothie (pg. 26) Other ideas:

Mix with thinly sliced red onion, salt and pepper for a summer salad

Fruit salad

Pears: Cheapest: Winter (November -December) Health Benefits: Good source of Fiber, Vitamins C +E,

Potassium, and Pectin (helps to lower cholesterol) Tips: Look for pears that are r ipe, but not too hard.

Try to avoid dark spots. Recipes: Breakfast Smoothie (pg. 26) Other ideas:

Add to top of a spinach salad with apples or raisins for a sweet salad

Add to oatmeal for a sweet twist

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Brown Rice Cheapest: All year long Health benefits: Good source of Manganese, Selenium,

Phosphorus, Magnesium, and Copper. Recipes: Healthy Stir Fry (pg. 23), Chicken and Brown

Rice Soup (pg. 27), Black Beans and Rice (pg. 29), Vegeta-ble Fried Rice (pg. 32)

Other ideas: Try swapping out white rice for brown rice in any

dish for additional nutrients Add to soups as a cheaper alternative to noodles.

Oatmeal Cheapest: All year round Health Benefits: Good source of Manganese, Molyb-

denum, Phosphorous, Copper, and Biotin. Recipes: Quick Scrambled Egg Omelet (pg. 24),

Smoothie (pg. 26) Other Ideas:

Oatmeal for breakfast will keep you fuller for longer than sugary cereals

Add oats to breads or muffins for added nutrients

Whole Wheat Cheapest: All year round Health Benefits: By eating whole wheat grains instead of

white grains you are swapping simple carbs (which your body uses immediately and then makes you crash) for complex carbs (which are digested slowly and give you energy for a longer period of time). Whole wheat is also a good source of Vitamin B, Copper, Selenium, Magnesium, and Manganese.

Recipes: Healthy Casserole (pg. 23), Quick Scrambled Egg Omelet (pg. 24), Chicken Salad (pg. 24), Tuna Salad (pg. 25), Egg Salad (pg. 25), Peas and Noodles (pg. 29), Mom’s Tomato and Sausage Pasta (pg. 30)

Other Ideas: Try to swap white pasta for whole wheat pasta whenever possible, in dishes such as

Macaroni and Cheese, Spaghetti and Meatballs Try swapping a white bread sandwich for a whole wheat bread or whole wheat pita

bread

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Chicken Cheapest: All year round Health Benefits: Good Source of Protein, Tryptophan

(natural anti-depressant), Phosphorus, Vitamin B+A, Niacin (guards against cancer and DNA damage).

Recipes: Healthy Stir Fry (pg. 23), Healthy Casserole (pg. 23), Quick Scrambled Egg Omelet (pg. 24), Chicken Salad (pg. 24), Chicken Barbeque Pizza (pg. 26), Chicken and Brown Rice Soup (pg. 27), Chicken Caesar Salad (pg. 27), Chef John’s Chicken and Mushrooms (pg. 28)

Other Ideas: If using a rotisserie chicken, save the carcass and boil

to make chicken broth for soups Add diced chicken to white bean chili to boost the pro-

tein and nutritional content. Wrap cooked chicken pieces with lettuce, tomato,

cheese, and sour cream in a whole wheat tortilla for a quick lunch or dinner

Turkey Cheapest: All year round Health Benefits: Good source of Vitamin B, Niacin,

Choline, Selenium, and Zinc. Recipes: Black Bean and Corn Topped Potatoes (pg.

21), Corn and Bacon Chowder (pg. 22) Other Ideas:

Use ground turkey in place of ground beef for low-er-fat meals

Try turkey meatballs in place of beef meatballs with spaghetti

Beef Cheapest: All year round Health Benefits: Although beef is often not considered

healthy because of its fat content, when eaten in modera-tion is very nutritious, being a good source of Iron, Pro-tein, Zinc, Vitamin B, and several Fatty Acids.

Recipes: Healthy Casserole (pg. 23) Other Ideas:

Cook thinly sliced flank steak with onions, garlic, and basil for a quick, healthy dinner (use the lefto-vers for wraps for lunch next day)

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Eggs Cheapest: All year round Health Benefits: Choline, Selenium, Biotin, Vitamin B, Molyb-

denum, Iodine, Protein, and Phosphorus. Recipes: Quick Scrambled Egg Omelet (pg. 24), Egg Salad (pg.

25), Vegetable Fried Rice (pg. 32) Other Ideas:

Hard boiled eggs are great for breakfast and a snack Scrambled eggs are great for breakfast sandwiches with cheese

and whole wheat English muffins

Canned Tuna Cheapest: All year round Health Benefits: Great source of Selenium, Vitamin

B+D, Protein, Iodine, Phosphorus, Chloine and Potassium Recipes: Tuna Salad (pg. 25), Peas and Noodles (pg.

29) Other Ideas:

Pair tuna fish, steamed green beans, and potatoes for a healthy dinner

Add to lettuce and spinach salad Cook with wasabi and soy sauce Try to buy tuna in water instead of oil to cut down

calories

Canned Refried Beans Cheapest: All year Round Health Benefits: Good source of Protein, Vitamins C+B,

and Iron. Try to buy fat-free to drop the fat content by up to 60%.

Recipes: Black Bean and Corn Topped Potatoes (pg. 21), Chicken and Brown Rice Soup (pg. 27), Sweet Potato and Black Bean Salad (pg. 31)

Other Ideas: Add to salads Add to sandwiches Great quick side dish with chicken or salads

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Shopping and Money Saving Tips

Try to spend as little time as possible while grocery shopping.

According to The Time Use Institute, shoppers spend an average of $2.17 for every minute they spend shopping, so the less time spent in the store means more money in your pocket.

Often, grocery stores will be set up with necessities, like pro-

duce, dairy, and meats around the outskirts of the store, and non-necessities, like prepackaged food, snack food, and junk food, in the middle aisles. Try to avoid going into the middle aisles as much as possible to keep from loading your cart with unhealthy food.

Always look for what foods are in season– they’ll be cheaper

because they don't have to travel as far to get to the store fresh. Use the “When Produce is Cheapest” page of this book to help.

Always try to use coupons. A penny saved is a penny earned. Try to avoid pre-packaged or pre-cut foods. They are nearly al-

ways more expensive. Make a shopping list based on your meal plan for the week.

You’ll be less likely to buy other random things that you do not need.

Check expiration dates and only buy items in bulk that you use

often and will finished using them by the time they expire.

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In the dairy section look for low-fat and fat-free options to

help keep foods lighter and healthier. Use websites, such as worldshealthiestfoods.com, allreci-

pes.com, or food.com to find new ways to eat healthy foods. Use a calculator while shopping to avoid overspending your

budget. Processed foods are not always cheaper than fresh fruit. Al-

ways check and compare prices to make sure you are getting the best deal.

Try to check out Farmers Markets and Farm Stands whenever

possible. This cuts out the “middle man” (grocery stores, who mark up foods to make a profit) and food will be fresher and often cheaper.

Brand name does not mean better. Often, generic brands taste

just as good and are far cheaper. This is because generic brands do not advertise and can sell at the lowest price.

Make snacks in proper portions. Try not to chow down on

snacks between meals but rather light snacks between bigger meals to avoid overeating and to save money.

Shopping and Money Saving Tips Continued

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Happy Roast Chicken Prep Time: 15 minutes = Cook Time: 1 hour, 15 minutes = Makes 1 chicken Ingredients: 1/2 cup dry white wine or chicken broth 2 lemons 6 large cloves of garlic (peeled) 1 whole chicken (4 pounds) 1/2 teaspoon cold butter 2 Tablespoons Dijon Mustard Salt and Pepper Directions 1. Preheat oven to 425 degrees 2. Pour wine/broth into an oven safe roasting pan or skillet and set aside. 3. Place lemon halves and garlic cloves into the cavity of chicken 4. Slide half of butter underneath skin of each breast 5. Rub mustard all over chicken and season with salt and pepper. 6. Place into skillet/pan with wine and place in oven. 7. Bake chicken in the preheated oven for 15 minutes, then reduce heat to 350 degrees and contin-

ue to bake until no longer pink at the bone and the juices from the chicken run clear (about 1 hour)

8. Remove chicken from oven and cover with a doubled sheet of aluminum foil This recipe goes great when served with almost anything. Perfect basic chicken recipe for quick meal or to use in other recipes such as Barbeque Chicken Pizza or Chicken Quesadillas. I recom-mend making this on a less busy day and slicing up and storing the extra meat for other recipes for busier days. “Happy Roast Chicken” is a recipe found on allrecipes.com,

Recipes

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Black Bean and Corn-Topped Potatoes Prep Time: 4 minutes = Cook Time: 10 minutes = Makes 4 servings Ingredients: 4 Large Russet Potatoes 1/2 cup chopped onion 2 garlic cloves, minced 1 teaspoon ground cumin 1/2 teaspoon chili powder 1 (15 oz) can low fat black beans 1+1/2 cups frozen whole kernel corn (cooked) 1 1/2 cups fresh salsa 1/4 cup reduced fat shredded cheddar-jack cheese 1 teaspoon dried cilantro Bacon Bits (optional) Instructions: 1. Pierce potatoes with a fork and arrange in a circle on paper towels in microwave oven. Microwave

on HIGH for 10 minutes, then flip potatoes upside down and microwave for 5 more minutes. 2. While potatoes cook, heat a large nonstick skillet over medium-high heat and coat with cooking

spray. Add onion and next three ingredients; sauté 3 minutes. Reduce heat to low. Add beans, corn and salsa; cook 4 minutes until thoroughly heated.

3. Split potatoes lengthwise, cutting to, but not through the other side. Fluff with a fork. Spoon about 1 cup of the bean mixture over each potato. Top and serve with cheese, bacon bits, and cilantro.

This recipe is great as a side and as a main dish for a quick and easy dinner. This recipe goes great when served with carrots, grapes, and milk.

Smoked Sausage and Vegetable Pile-Up Prep Time: 4 minutes = Cook Time: 11 minutes = Makes 4 servings Ingredients

7 ounces precooked smoked turkey sausage, diagonally sliced

1 chopped onion 2 chopped bell pepper (any color) 1 zucchini (sliced) 1 (20 ounce) package refrigerated garlic mashed potatoes

(such as simply potatoes) or make your own 2 cups of frozen corn

Instructions: 1. Heat a large non-stick skillet over medium high heat. Coat pan

with cooking spray. Add sausage; sauté 2 minutes or until browned. Remove sausage from skillet; keep warm.

2. Return pan to heat. Add chopped onion, bell pepper, and zucchini. Coat veggies with olive oil and sauté for 5 minutes or until tender and beginning to brown.

3. While veggies are cooking, heat potatoes according to package directions. 4. Add corn and cooked sausage to onion mixture. Sauté 4 minutes or until thoroughly heated. Serve

sausage mixture over mashed potatoes. This recipe goes great when served with whole wheat toast and milk.

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Corn and Bacon Chowder Prep Time: 2 minutes = Cook Time: 14 minutes = Makes 6 servings Ingredients

2 turkey bacon slices 2 celery stalks, chopped 1/2 onion, chopped 1 bell pepper, chopped 2 (16 ounce) packages of frozen corn,

thawed 2 cups 1% fat milk 1/2 teaspoon salt 1/4 teaspoon black pepper 3/4 cup reduced fat shredded cheddar cheese

Instructions 1. Cook bacon in skillet on stove. Crumble bacon and set aside. 2. Add celery, onion, and bell pepper and one package of corn into skillet with leftover bacon drip-

pings. Sauté until veggies are tender (about 5 minutes). 3. Place other package of corn and 1 cup of milk into a blender and blend until smooth. Add corn and

milk mixture to skillet with vegetables. Stir in remaining milk, salt, black pepper and cheese. Cook over medium heat (don’t let it boil!) stirring constantly until cheese melts. Top with crumbled ba-con and serve.

“Grilled” Chicken with Mustard Cream Prep Time: 6 minutes = Cook Time: 12 minutes = Makes 4 servings Ingredients 1 tablespoon and 1 teaspoon Dijon mustard 1 tablespoon olive oil 1 teaspoon chopped rosemary 1/4 teaspoon salt 1/4 teaspoon black pepper 2 skinless, boneless chicken breast halves Cooking spray 3 tablespoon light mayonnaise 1 tablespoon water Instructions 1. Combine 1 teaspoon mustard, oil, rosemary, salt, and pep- per in

a small bowl. Brush mixture evenly over chicken. Cook on stove over medium high heat with a small amount of olive oil, turning occasionally, until chicken is cooked and meat is white through-out the entire breast.

2. While chicken cooks, combine 1 tablespoon mustard, mayonnaise, and 1 tablespoon water in a bowl. Serve with chicken when cooled slightly.

This recipe goes great when served with asparagus or grape/cherry tomatoes.

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Healthy Stir Fry Prep Time:10 minutes = Cook Time: 4 minutes = Makes 4 servings Ingredients: Vegetable Oil 4 diced chicken breasts 2 chopped bell peppers 1 cup frozen broccoli 1 cup frozen peas 1 cup frozen corn Low sodium soy sauce Dash of garlic powder or onion powder (optional) Cooked Brown Rice Instructions: 1. Heat a little vegetable oil in a medium skillet. Add diced

chicken breast or pork loin and brown. 2. Add peppers, frozen peas and corn and sauté until tender-crisp. 3. Season with a splash of low-sodium soy sauce and a dash of garlic powder. Serve over brown rice. This recipe goes great when served with canned mandarin oranges and glass of milk. For a quick lunch, try wrapping leftovers in a whole wheat tortilla or cabbage or lettuce leaf

Healthy Casserole Prep Time: 20 minutes = Cook Time: 30 minutes = Makes 4 Servings Ingredients: 4 cups cooked whole wheat pasta 2 cups cooked beef, chicken, pork, or beans 2 cups green beans or broccoli (canned/ frozen/

fresh and drained) 1 can diced tomatoes 1 teaspoon Italian Seasoning Salt and Pepper 1/4 cups shredded cheese Instructions 1. Place 4 cups cooked pasta in a 2-quart casserole dish. 2. Add 2 cups of either beef, chicken, pork, or beans. Add green beans or broccoli and 1 can diced

tomatoes with juice and 1 teaspoon Italian seasoning. Add Salt and Pepper to taste and combine. Top with shredded cheese and bake for 30-45 minutes in 350 degree oven until hot and bubbly.

This meal goes great when served with apple slices and a glass of milk.

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Quick Scrambled Egg Omelet Prep Time: 2 minutes = Cook Time: 5 minutes = Makes 4 servings Ingredients: 8 Eggs 3 bell pep- pers 3 Roma toma- toes Broccoli (optional) Shredded Cheese 2 cups diced cooked ham or chicken Salsa (optional) Instructions 1. Scramble eggs with peppers, tomatoes, broccoli,

and cheese. Add meat. 2. Serve with salsa if desired. This recipe goes well when served with orange juice and whole wheat toast or oatmeal. You can also roll leftovers into a whole wheat tortilla for a breakfast burrito to go.

Chicken Salad Prep Time: 5 minutes = Cook Time: 0 minutes = Makes 2 servings Ingredients: 1 Cooked diced chicken breast (leftover rotisserie

chicken will work) Diced veggies (onions, celery, bell pepper, car-

rots, cau- liflower) 1 table- spoon low fat mayonnaise 1 teaspoon Mustard Salt and Pepper (Whole Wheat Toast, Whole Wheat Pita Bread, or Sal- ad) Instruc- tions 1. Mixed chicken with diced veggies in a medium bowl. 2. Coat lightly with mayonnaise and mustard. 3. Add salt and pepper to taste. 4. Serve on toasted whole wheat bread, whole wheat pita bread, or a salad with apple slices. This recipe also goes well when paired with canned peaches and milk.

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Tuna Salad Prep Time: 5 minutes = Cook Time: 0 = Makes 4 servings Ingredients: 1 (3 ounce) can Tuna Diced veggies (onions, celery, bell pepper,

carrots, cau- liflower) Sliced canned olives (optional) 1 tablespoon low fat mayonnaise 1 teaspoon Mustard Salt and Pepper (Whole Wheat Toast, Whole Wheat Pita Bread, or

Salad) Instruc- tions 1. Mixed tuna with diced veggies in a medium bowl. 2. Coat lightly with mayonnaise and mustard. 3. Add salt and pepper to taste. 4. Serve on toasted whole wheat bread, whole wheat pita bread, or a salad. This recipe also goes well when paired with canned peaches, apple slices, or veggies and milk.

Egg Salad Prep Time: 5 minutes = Cook Time: 0 minutes = Makes 4 servings Ingredients: 6 Hard Boiled Eggs (chopped) Diced veggies (celery, bell pepper, carrots,

cauli- flower) 1/4 Low fat mayonnaise 1 teaspoon mustard 1 teaspoon hot dog relish (optional) Salt and Pepper (Whole Wheat Toast, Whole Wheat Pita Bread, or Salad) Instructions 1. Mixed eggs with diced veggies in a medium bowl. 2. Coat lightly with mayonnaise and mustard. 3. Add salt and pepper to taste. 4. Serve on toasted whole wheat bread, whole wheat pita bread, or a salad. This recipe also goes well when paired with canned peaches, apple slices, or veggies and milk.

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Smoothie Prep Time: 3 minutes = Cook Time: 0 minutes = Makes 1 serving Ingredients: 1 cup low fat yogurt 1 banana 1 cup frozen strawberries or blue- berries 1 cup spinach 1/2 cup skim milk 1 tablespoon sug- ar or artificial sweetener (if needed) Instructions 1. Blend all ingredients together in blender until smooth. This recipe goes well when served with whole wheat toast or oat-meal. Watermelon and pear are also a great substitutes for strawberries or blueberries.

Barbeque Chicken Pizza Prep Time: 50 minutes = Cook Time: 40 minutes = Makes 1 (10 inch) pizza Ingredients 1 teaspoon olive oil 1/2 pound pizza dough at room temperature (such as

Rhode's frozen bread dough) 1/3 cup plus 2 tablespoon barbeque sauce 1 (8 ounce) skinless , boneless chicken breast, sliced Salt and pepper Shredded mozzarella cheese 1/2 small red onion Instructions: 1. Preheat oven to 425 degrees. 2. Put oil on an oven safe baking sheet and spread pre-made pizza dough out to corners (make sure

level of dough is even throughout entire sheet) 3. Spread 1/3 cup barbeque sauce, chicken, and onion on to pizza dough. 4. Cook until crust on the bottom of the pizza is golden brown (about 20-24 minutes) 5. Remove pizza from oven and sprinkle mozzarella cheese on top. Return to oven and cook until

cheese is melted (about 3 minutes). This recipe is great when served with carrots and celery and milk. This recipe is also great to cook with kids.

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Chicken and Brown Rice Soup Prep Time: 15 minutes = Cook Time: 1 hour, 40 minutes = Makes 10 servings Ingredients 5 cups chicken broth 2 skinless, boneless chicken breast halves 1 cup diced celery 1 cup diced onion 1/4 cup diced carrots 1/4 cup frozen corn 1/4 cup drained and rinsed canned black beans 1 teaspoon dried sage or thyme 1 teaspoon ground black pepper 1 teaspoon salt 1 bay leaf 3/4 cup brown rice Instructions 1. Bring chicken broth to a boil in a large pot; cook chicken breasts in the boiling broth until no long-

er pink in the center, (about 20 minutes). Remove chicken from the chicken broth using a slotted spoon and shred with a fork.

2. Stir shredded chicken, celery, onion, carrots, corn, black beans, sage, pepper, salt, and bay leaves into the chicken broth and boil until vegetables are slightly softened and flavors of the soup have blended (about 20 minutes).

3. Add brown rice to the soup and simmer until the rice is tender (about 1 hour) This recipe goes great when served with toasted whole wheat bread or crackers.

Chicken Caesar Salad Prep Time: 3 minutes = Cook Time: 0 minutes = Makes 4 servings Ingredients 1/3 cup Caesar dressing 2 cups sliced cooked chicken (leftover rotisserie will work) Romaine lettuce 2 tomatoes, cut into wedges 1/4 cup parme- san cheese (optional) Instructions: 1. Combine chicken, reserved 1/3 cup dressing, lettuce, and to-

mato in a large bowl and toss gently to coat. Divide salad evenly among each of 4 bowls. Sprinkle with cheese if de-sired.

This recipe goes great when paired with apple slices and milk. It can also be rolled up in a whole wheat tortilla for lunch or dinner on the go.

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Chef John’s Chicken and Mushrooms Prep Time: 10 minutes = Cook Time: 30 minutes = Makes 4 servings Ingredients: 4 chicken breast halves, (boneless and skin on) 4 tablespoons olive oil 16 ounces mushrooms, sliced 1/ inch thick 2 pinches of salt 1 cup water 2 tablespoons butter Salt and pepper to taste Instructions: 1. Preheat oven to 400 degrees. 2. Season chicken on all sides with salt and ground

black pepper. 3. Heat olive oil over a medium-high heat in an ovenproof skillet. Place chicken skin-side down in

skillet and cook until browned, about 5 minutes. 4. Turn chicken over; stir mushrooms with a pinch of salt into the skillet. Increase heat to high; stir-

ring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes. 5. Transfer skillet to the preheated oven and cook until chicken is no longer pink in the center and

juices run clear (about 15 to 20 minutes). Transfer chicken breasts to plate and loosely cover with foil. Set aside.

6. Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.

7. Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.

8. Season with salt and pepper. Spoon mushroom sauce over chicken and serve. This recipe is a great go-to for a quick meal. It also goes great when served with a side salad and apple slices.

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Peas and Noodles (with Tuna) Prep Time: 10 minutes = Cook Time: 15 minutes = Makes 4 servings Ingredients: 1 cup uncooked whole-wheat pasta shells 1/3 cup frozen peas 1/3 cup frozen corn 2 eggs, beaten 2 tablespoon grated parmesan cheese 1/4 teaspoon ground black pepper 1 teaspoon grated Parmesan cheese 1 can tuna, drained Instructions: 1. Fill a saucepan with lightly salted water and bring to a rolling boil over high heat. Once water is

boiling, stir in the shell pasta and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but still firm to the bite (about 10 minutes).

2. Stir in the frozen peas and cook for one more minute; drain with a colander or strainer in the sink. Return the pasta and peas to the saucepan.

3. Mix in the eggs, 2 tablespoons of Parmesan cheese, and black pepper to peas and noodles; cook over low heat, stirring constantly, until the eggs are cooked through (about 2 to 3 minutes).

4. Mix drained canned tuna to mixture and serve. This recipe goes great when served with celery and carrots.

Quick Black Beans and Rice Prep Time: 5 minutes = Cook Time: 15 minutes = Makes 4 servings Ingredients: 1 tablespoon vegetable oil 1 onion, chopped 1 (15 ounce) can black beans, un- drained 1 (14.5 ounce) can stewed tomatoes 1 teaspoon dried oregano 1/2 teaspoon garlic powder 1 1/2 cups uncooked instant brown rice Instructions 1. In a large saucepan, heat oil over medium-high heat. Add onion,

cook and stir until tender. Add beans, tomatoes, oregano, and garlic powder, Bring to a boil, stir in rice. Cover, reduce heat and simmer 5 minutes. Remove from heat; let stand 5 minutes before serv-ing.

This recipe goes great when served with chicken and carrots.

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Mom’s Tomato and Sausage Pasta Prep Time: 30 minutes = Cook Time: 0 minutes = Makes 6 servings Ingredients: 1/2 onion, chopped 1 box whole wheat pasta (1 lb) 1 package Italian turkey sau- sage (5-6 links or 1

pound) 1 handful Cherry or Grape To- matoes 2 bell peppers, chopped 1 teaspoon oregano 1 teaspoon thyme Mozzarella cheese (optional) Instructions 1. Bring a pot of water to a boil on stove. Once water is boiling, stir in pasta and return to a boil. Let

the pasta cook uncovered until pasta is cooked through and you can stab a noodle with a fork with-out breaking it.

2. While pasta is cooking, saute onion in a skillet on medium-high heat until onions are clear. Put in small bowl and set aside.

3. Slice sausage into 1/4 inch slices and cook in same skillet until fully cooked and lightly browned. 4. Once pasta and sausage are finished cooking, drain water from pasta and combine with onion and

sausage in skillet. Stir in tomatoes, bell peppers, oregano, and thyme. Serve sprinkled with mozza-rella cheese.

This recipe goes great when served with garlic bread and salad. T

Acorn Squash with Butter Sauce Prep Time:2 minutes=Cook Time:12 minutes=Makes 4 servings Ingredients: 1 acorn squash (about 1 1/2 pounds) 1/3 cup water 1 tablespoon water 2 tablespoons maple syrup or brown sugar Pinch of salt Instructions 1. Pierce squash several times with a sharp knife. Place on pa-

per towels in microwave oven. Microwave at HIGH for 1 minute. Cut squash in half lengthwise. Discard seeds and membrane. Cut each squash half lengthwise gain to create 4 wedges.

2. Pour 1/3 cup water into an 11 x 7 inch baking dish. Place squash, skin down, in a pan. Cover with plastic wrap, turning back one corner to vent (make sure not to let plastic wrap touch food) Micro-wave at HIGH 10 minutes or until tender.

3. Place butter in a small microwave safe bowl. Cover and microwave at HIGH 20 seconds or until butter melts. Stir in syrup or sugar and salt. Spoon sauce over squash wedges.

Goes great when served with whole wheat toast or crackers.

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Sweet Potato and Black Bean Salad Prep Time: = Cook Time: = Makes 4 servings Ingredients: 2 sweet potatoes, peeled and cubed 1/2 onion, chopped 1/8 cup olive oil, di- vided Dried Jalepeno pepper (optional) 1/2 clove garlic, minced 1 lime, juiced (or equivalent lime juice) 1/2 can black beans, rinsed and drained 1/2 green bell pepper, finely chopped 1/2 teaspoon salt 1/4 cup chopped cilantro Instructions: 1. Preheat oven to 400 degrees. 2. Put sweet potato and onion in a large bowl. Drizzle 1 tablespoon olive oil over sweet potato mix-

ture and toss to coat vegetables inoil, spread onto a baking sheet. 3. Bake in preheated oven, turning every 10 minutes, until browned on the edges, 30 to 40 minutes,

Let roasted vegetables cool to room temperature. 4. Mix dried jalepeno, garlic, lime juice, and remaining olive oil in a bowl. 5. Transfer cooled roasted vegetables to a large bowl; add black beans and green bell pepper. Pour

lime mixture over the vegetable mixture and toss to coat. Season with salt and pepper. This recipe goes great when served with whole wheat toast or wrapped in a whole wheat tortilla.

Sautéed Zucchini Spears Prep Time: 3 minutes = Cook Time: 6 minutes = Makes 4 servings Ingredients: 3 medium zucchini (about 1 pound) 1 1/2 teaspoons olive oil 1/2 cup coarsely chopped onion 1/4 teaspoon salt 1/8 teaspoon black pepper Instructions: 1. Cut zucchini in half lengthwise; cut each half cross- wise

into 2 pieces. Cut each zucchini piece into 3 spears (each zucchini should make 12 mini spears) 2. Heat oil in a large nonstick skillet over medium high heat; add zucchini and onion. Sauté 5 to 6

minutes or until vegetables are lightly browned. Sprinkle with salt and pepper; toss well. This recipe goes great when served with rotisserie chicken or Chef John’s Chicken and Mushrooms.

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Vegetable Fried Rice Prep Time: 20 minutes = Cook Time: 25 minutes = Makes 4 servings Ingredients: 2 cups uncooked brown rice 3 tablespoons vegetable oil 1 onion, chopped 1 red bell pepper, chopped 1 garlic clove, minced 1/2 cup green peas 1/2 cup frozen corn 1 carrot, peeled and finely chopped or shredded 2 large eggs 3 table- spoons soy sauce Instructions: 1. Bring a pot of water to a boil over stove on high heat. Once water is boiling, add rice and cover

pot, turning heat down to low (about 15-20 minutes) or until rice is tender. 2. While rice is cooking, heat 2 tablespoons of the oil in skillet over medium-high heat. Add the on-

ion, pepper, and garlic. Cook, stirring constantly, until softened, about 3 minutes. 3. Once rice is finished cooking, add rice, peas, corn, and carrot to skillet. Cook, stirring constantly,

until vegetables are tender, about 4 minutes. 4. Push the cooked ingredients to the edge of the skillet. Add the remaining 1 tablespoon of oil to the

center of the skillet. Pour the eggs into the center of skillet and stir until scrambled. 5. Add soy sauce. Cook, stirring constantly, until ingredients are well blended, about 1 minute. Serve

hot. This recipe is unique because it can be both a main dish and a side dish.

Baked Apple Chips Prep Time: 10 minutes = Cook Time:20 minutes = Makes 8 servings Ingredients: 2 tablespoons white sugar 1 tablespoon ground cinnamon 4 Green Apples, cored and sliced Instructions: 1. Preheat oven to 250 degrees (F). Spray two baking sheets

with cooking spray. 2. Mix sugar and cinnamon together in a large bowl. Add ap-

ple slices and toss to coat. Arrange apple slices in a single layer on baking sheets. 3. Bake apples in the preheated oven until browed and just crisped (about 20 minutes). Take out of

oven and cool completely before serving A sweet twist on snacking foods, these are great for bagging up and bringing to school or work.

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Cinnamon Sweet Potato Chips Prep Time: 15 minutes = Cook Time: 20 minutes = Makes 4 servings Ingredients: 2 sweet potatoes, peeled and thinly sliced 1 tablespoon melted butter 1/2 teaspoon salt 2 teaspoons brown sugar 1/2 teaspoon ground cinnamon Instructions: 1. Preheat oven to 400 degrees F. Grease two baking sheets 2. Arrange sweet potato slices in a single layer onto baking sheets. Stir together butter, salt, brown

sugar, and cinnamon in a small bowl; brush onto sweet potato slices. 3. Bake in preheated oven until edges curl upwards, about 20 to 25 minutes.

Sweet Potato Oven Fries Prep Time: 10 minutes = Cook Time: 30 minutes = Makes 8 servings Ingredients: 4 sweet potatoes, peeled and cut into spears 3 tablespoons olive oil Salt and pepper Instructions: 1. Preheat oven to 400 degrees F 2. Combine oil and potato spears in a large bowl and toss to coat. 3. Arrange sweet potatoes in a single layer on prepared baking sheet. 4. Bake in a preheated oven until potatoes begin to brown (15 minutes). Turn over potatoes and cook

for another 10 minutes or until potatoes are lightly browned. Cool completely before serving. By using sweet potatoes in place of white potatoes, these fries are far healthier than most french fries. This recipe also is great when served with almost anything and is also a great snack.

Spinach and Kale Chips Prep Time: 15 minutes = Cook Time: 20 minutes = Makes 4 servings Ingredients: 4 cups Spinach and/or kale leaves 2 tablespoons oil Salt and Pepper Instructions: 1. Preheat oven to 400 degrees F. Grease two baking sheets. 2. Combine oil and spinach/kale leaves in a large bowl and toss to

coat. 3. Arrange leaves in a single layer on prepared baking sheet and sprinkle salt and pepper to taste. 4. Bake in a preheated oven until leaves begin to turn up on edges (15 minutes). A healthy twist on snacking foods, these are great for bagging up and bringing to school or work.