Three Step Tuna Snack!

I was planning on having good ol' tuna and broccoli for my meal two today, but, I accidentally grabbed my Tupperware filled with green bell peppers instead of broccoli when I was heading out the door this morning!  So, it was time to improvise!

*Open-faced green bell pepper topped with tuna and chopped walnuts*

For this tasty little (and when I say little I mean big) snack I only used 3 ingredients!

Ingredients:
- 1 3 oz can of Chunk Light Tuna in Water (I used StarKist)
- 1 large green bell pepper
- 1 handful of chopped walnuts

Health Benefits:
Tuna is an incredibly nutrient-dense food. It's rich in protein and an excellent source of minerals such as selenium, magnesium, and potassium; not to mention the B vitamin complex, and of course, the ever so important omega-3 essential fatty acids.
Nuts in general have a variety of nutritional benefits. They contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and they are dairy and gluten-free.  "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts," Joe Vinson of the University of Scranton in Pennsylvania said in a statement. "A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut."
Green bell peppers are low in calories, fat-free, and low in carbohydrates, so they make a great addition to any diet plan. Also, they are high in in fiber, Vitamin C, and many other vitamins and minerals.

Now, if I was at home in my own kitchen I would have had more ingredients to work with and I probably would have added some chopped celery, onions, olive oil, lemon juice, and a pinch of salt and pepper.  But, I was at work and this was what I had.  Luckily, I always carry nuts around in my purse just in case ;)
Anyways, I personally enjoy eating tuna plain because I am used to it from competition dieting.  However, I know most people would prefer a little more zaz!  It's common to prepare tuna salad with mayonnaise, but mayo tends to be high in fat, saturated fat, and of course calories.  Therefore, I would encourage you to cut the fat and calories by trying a few simple substitutes.

Yogurt
Nonfat plain yogurt has about 120 calories for an entire cup, is fat free and has 12 g of healthy protein. Also try Greek yogurt, it too has about 120 calories and 16 g of protein. Both have a creamy consistency like mayonnaise but are high in bone-building calcium.

Avocado
Half an avocado contains 145 calories and 14 g of fat. Unlike the fat found in mayonnaise, avocados are high in monounsaturated fats, which studies have shown to lower cholesterol levels.

Hummus
Hummus is made primarily from chick peas, which are high in protein and fiber. Two tablespoons have 70 calories and 6 g of fat.

Oil
Tuna can be dressed simply with oregano, salt, pepper, and some fresh olive oil.

Other
Tuna also pairs well with onion, parsley, capers and tomatoes.  These are all low-fat, high-flavor options.  You could also try mustard, ginger, sesame oil, honey, soy sauce and garlic.

*Tip*

You can also add a tablespoon of Walden Farms dressing, which is calorie free, sugar free, fat free, carbohydrate free, gluten free, and cholesterol free!  They have numerous flavors such as Honey Dijon, Sesame Ginger, Balsamic Vinaigrette, Italian, and Ranch!

Instructions:
- Wash your green bell pepper and cut so it is open faced without any seeds.
- Open can of tuna and drain water, scoop tuna on to pepper.
- Chop up walnuts and sprinkle on top of tuna.

Easy! Enjoy! :)

References:
http://www.livestrong.com/article/471241-alternatives-to-mayonnaise-in-tuna/

Budget Friendly Foods!

Eating clean does NOT mean cleaning out your wallet! 

Below is a list of 10 healthy and budget friendly foods.

1) Oats
Oats are one of the cheapest clean eating options!  As a member of the whole-grain family, they’re loaded with nutrients. One serving of oatmeal contains 5 grams of protein and 4 grams of fiber, and only costs about 30 cents.
Buy plain, dry oats in the big canisters (I actually buy quick cooking oats) rather than the individual packets, which are way more costly. This way, you are in control of the added ingredients, sugars, and total calories. Great mix-ins include fresh fruit (such as diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or protein powder!

2) Eggs
Not only are eggs delicious but they are also easy to make, relatively inexpensive, and a great source of high quality protein and vitamins.  Raw eggs can last about three weeks in the shell, so stock up when they’re on sale. Use eggs to whip up cost-effective entrees like omelets, low-fat quiches, and egg sandwiches.  Or, hard boil the eggs for ready to eat snacks on the go! Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.

3) Fresh Fruit
Bananas, apples, and oranges are extremely affordable fruits.  Select green, relatively unripe bananas at the store so they last all week. Don’t worry about them going to waste either; if they start to turn brown and squishy, toss them into a plastic storage bag and freeze for later. Use frozen bananas in healthy fruit smoothies, or mash them up and mix into oatmeal, low-fat muffins, or pancakes.

*Tip*
An easy way to save on fruits and vegetables is to buy what's in season!  Plus, it's fresh!

4) Frozen Vegetables
Bagged frozen vegetables are one of the greatest values in the grocery store (generic versions are typically cheaper). And because mixed-vegetable blends contain several different vegetables in one bag, they are an incredibly easy and cost-effective way to incorporate a variety of healthy produce into your diet. You’d spend significantly more if you bought all those veggies individually in their fresh form and would be much more likely to have the extras go to waste.
Frozen vegetables really are just as nutritious as fresh. They’re picked at their peak and flash-frozen, locking in all their healthful nutrients. Use frozen veggies just as you would fresh — in soups, chilies, casseroles, pasta sauces, omelets, stir-fries, and side dishes. Just make sure you don’t select blends that contain sauces, salt, sugar, or other unhealthy additives.

5) Beans/Lentils
Beans and lentils are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.
Stockpile these pantry staples when they go on sale; dried beans will keep for up to a year, and canned beans last twice as long. If you choose canned beans, buy low-sodium whenever possible and be sure to rinse well before using to remove excess salt from the canning liquids.
Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads.

6) Tuna
Low in calories yet high in protein and healthy omega-3s, canned tuna can be used for sandwiches, casseroles, salads and more.  The best deal is usually with chunk light in water for around 85 cents per 6-ounce can.

7) Brown Rice
A 1-pound bag of brown rice sells for about $1.75 and yields about 10 side servings -- that's just 18 cents a serving!  Use it for stir-fries, make a rice salad or stuff peppers or zucchini with a combination of brown rice, diced tomato, chopped onion and a small amount of cheese. Once they're stuffed, bake them in the oven for 15 to 20 minutes at 375 degrees F.

8) Fat Free Greek Yogurt
An easy protein and calcium-rich snack or breakfast option is fat-free yogurt. Consider buying the large 32-ounce tubs instead of the pricier individual cartons and scoop out an individual serving into a plastic container or bowl. Keep plenty of fun add-ins such as fresh fruit, raisins, and nuts to add variety!

9) Peanut Butter
Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).
Your money will be better spent if you choose natural peanut butters without added sugars or other additives. For a thrifty, wholesome breakfast, enjoy peanut butter spread on whole-wheat toast. Or have a “grown-up PB&J” for lunch — a real comfort food — by substituting sliced fresh fruit (apples or bananas work best with the bonus of being among the cheapest fruits) for jelly on your sandwich.

10) Sweet Potato
Our list of cheap eats would not be complete without the sweet potato.  Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with cinnamon, nonfat Greek yogurt, or salsa for a little kick! One medium-sized sweet potato provides about 200 calories.

Honorable Mentions:
Lean ground meats -
Personally, I enjoy the lean ground meats as they’re relatively low in calories, often on sale, and very easy to cook.
Rotisserie chicken -
It’s ready to eat, relatively inexpensive, and tasty!
Tilapia -
It’s ridiculously easy to cook, very low in calories, provides numerous health benefits, and is, in my opinion, delicious.
Cottage cheese -
It’s tasty, filling, and with a little imagination can easily be transformed into a sweet dessert.

Tips:
*Short on money? Try shopping at your local BJ’s, Costco, Walmart and/or immediately check for the items on sale in your local grocery store.
*Eating out at restaurants will be a huge drain on your wallet. Shopping in bulk and preparing your own meals will significantly reduce your monthly spending.
*Invest in spices/seasonings such as salt, pepper, oregano, turmeric, paprika, etc. They’re simple, zero-calorie ways to add flavor to your meals.
*Invest in a cheap water bottle and fill it up prior to heading out. This can save you a lot of money in the long-run.

References:
http://www.sheknows.com/health-and-wellness/articles/852371/top-10-healthy-and-budget-friendly-foods
http://www.everydayhealth.com/diet-nutrition/meal-planning/budget-friendly-foods.aspx
http://www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars