A Little Goes A Long Way

There’s a myth that healthy food has to be expensive. That may be true if your idea of healthy is celebrity-endorsed juice cleanses, grass-fed beef, and strictly organic produce. Luckily, there are so many other ways to eat healthy that don’t have to break the bank. 

This past spring, I had the opportunity to intern with Texas A&M Agrilife Extension and work on their campaign, ” A Little Goes a Long Way.” This campaign encourages students to eat more fruits and vegetables by providing tips and tricks to do so on a budget. 

What is an Extension Program?

For those of you who aren’t familiar with the Extension Program, it’s an education agency found in each state. The Extension program is a partnership with the USDA and a state land grant university. The land-grant university, conducts continuous research so the Extension program can deliver evidence-based classes to members of the community. The best part is literally anyone can use services offered by the Extension program. If you were involved in 4-H as a kid you were probably using an Extension service without even knowing it! They offer tons of in-person and online classes too! I’m excited to take the class, “Developing a Nonprofit” offered by my state’s Extension program.  

To find the Extension program in your state click here.

Last week Texas A&M University AgriLife Extension Services, featured an infographic I helped create showing how you can make 21 meals for $24.05! What a steal! Not to mention, you get 19 servings of vegetables and fruits! I wanted to share the infographic with you here, as well as thank Sara Cathey for her fantastic digital design work.  

As promised on Instagram, here are the full recipes: 

Shopping List: 

  • 12 tortillas 
  • 1 dozen eggs
  • 12 oz shredded cheese
  • 2 tomatoes
  • 3 red onions
  • 14.5 oz diced tomatoes
  • 6 oz bagged spinach 
  • 3 bell pepper 
  • 32 oz yogurt
  • 6 oz almonds
  • 3 bananas
  • 20 oz brown rice
  • 16 oz frozen vegetables 

Breakfast Taco -$1.13 per serving

Ingredients:

  • 1 tortilla 
  • 2 eggs
  • 1 oz cheese, shredded
  • 1/2 roma tomato, diced
  • 1/4 bell pepper, diced 
  • 1/4 red onion, diced
  • 1/4 cup spinach 

Directions:

  1. Heat nonstick skillet over medium heat. 
  2. In medium bowl whisk eggs.
  3. Add eggs, cheese, and vegetables to skillet. Stir constantly until eggs are set.
  4. Once eggs are firm, add mixture to a tortilla.

Vegetable Stir Fry $1.38 per serving 

Ingredients:

  • 1.5 water 
  • 1 cup uncooked brown rice
  • 2 cups frozen vegetables
  • 1 eggs, scrambled
  • 2 tbsp soy sauce

Directions:

  1. Cook rice
  2. Heat nonstick skillet over medium heat
  3. Add frozen vegetables to skillet and cook and stir until tender; 5-7 minutes.
  4. Once vegetables are tender add egg into mixture. Stir and cook until egg is firm. 
  5. Add cooked rice to vegetables and egg mixture. Add soy sauce. Stir mixture until thoroughly heated. 

Tortilla Pizza -$0.90 per serving 

Ingredients:

  • 1 whole wheat flour tortilla
  • 1 oz shredded cheese
  • 1/4 pizza sauce
  • 1 oz cheese shredded
  • 1/4 c spinach 
  • 1/4 bell pepper, diced
  • 1/4 red onion, diced

Directions:

  1. Preheat oven to 400ºF ( if you want to make this in the microwave skip to step 3)
  2. Place tortilla on a baking sheet and brush with olive oil. Bake for 3 minutes
  3. Remove tortilla from oven and spread pizza a sauce on top. 
  4. Place cheese, spinach, bell pepper, and onion on top of sauce. 
  5. Bake tortilla for 5 minute or until cheese is melted ( if using microwave, microwave until cheese is melty).

Yogurt Parfait -$1.20 per serving 

Ingredients:

  • 1/2 cup plain yogurt
  • 1/2 banana, sliced
  • 1/4 cup almonds

Directions:

  1. Combine ingredients and sprinkle with your favorite toppings.

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