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15 Minute Meals Under $5

Acai Breakfast Bowl

Acai berries are known for being one of the most nutritious fruits in the world. It is claimed they are helpful for several health concerns, including arthritis, weight loss and high cholesterol. The berry is also filled with fiber and heart-healthy fats! Acai berries also contain more antioxidant content than other common berries.

Ingredients Price
1 smoothie pack $10 a bag- contains 4 packs- $2.50
1/2 cup of unsweetened almond milk $2.08 a carton- contains 4 cups- $0.26
1 banana $0.25
½ cup granola $3.77 a bag- contains 6 ½ cups – $0.62
½  cup blueberries $1.59 per cup- $0.80
½ cup strawberries $.80 a cup- $0.40
Total Price $4.83

Total prep time: 5 mins

Directions

  1. Add half of a banana, 1 acai smoothie pack, ¼ cup strawberries, ¼ cup blueberries, and a splash of unsweetened almond milk to a blender. Make sure to add the softer ingredients first to make it easier on the blades.
  2. Blend on low until the larger chunks of fruit are broken down.  As you blend, gradually increase the speed, adding a splash of milk as needed. Blend until smooth.
  3. Pour the mixture into a bowl and top with coconut flakes, strawberries, blueberries, granola and banana as desired. (Maybe add something here about how these are customizable and they can add any kind of fruit or other toppings that they want)

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/acai/faq-20057794

 

Turkey, Avocado, Arugula & Goat Cheese Panini

There’s nothing better for a quick lunch than a warm pressed Panini, especially if it is heart healthy. Avocado is one of the few fruits that will provide you with “good” fats. In this way, they keep your cholesterol levels in a healthy range and help lower your risk of heart disease. Arugula is another heart-healthy ingredient in this Panini. Arugula contains nutrients known to help control blood pressure levels, which in turn lowers the risk of heart attack and promotes heart health.

Ingredients Price
2 slices of whole grain bread 3.38 a loaf- 2 slices = $0.38
½ cup of arugula 3.50 a bag- ½ cup = $0.30
Half a ripe avocado- sliced 2.99 an Avocado- ½ = $1.50
3 slices of oven-roasted deli turkey 6.98 a pack- $0.63 a serving
2 tablespoons goat cheese 7.50 per lb- 0.46= 2 tbs
Total Price $3.27

Total prep time: 8 mins

  1. Layer arugula and avocado on one side of the bread and spread goat cheese on the other side and top with turkey meat
  2. Close your sandwich and heat in a Panini press. If you don’t have a Panini press you can use a skillet- flipping the sandwich on both sides and using something heavy like a pot to press it down into the skillet.

http://www.onceuponacuttingboard.com/2013/09/turkey-avocado-goat-cheese-panini.html

 

Roasted Chicken and Veggies

Roasted chicken and veggies is a one-stop shop when it comes to an easy heart-healthy meal. All ingredients are placed into one pan and popped into the oven, and the results are charred veggies and juicy chicken. In general, red meats have higher cholesterol and saturated fats than chicken and vegetables. These items can raise your blood cholesterol and make your heart disease worse. Unsaturated fats that can be found in vegetables can reduce the risk of cardiovascular disease especially when cooked with heart-healthy cooking oils such as olive oil.

 Ingredients Price
 2 medium chicken breasts, chopped 3.18 a lb- 1.15 for 2 chicken breasts
1 cup bell pepper, chopped 0.58 each 1 bell pepper sliced= 1 cup
 ½ onion, chopped 1.04 an lb=4 onion per lb= 0.13 for ½ onion
1 zucchini, chopped 1.90 lb= 3 zucchini per lb 0.63
 ½ tomato, chopped 3.00 lb= 3 tomatoes per lb = .50 ½ tomato
2 tablespoons olive oil 7.35 for 25.5 oz bottle= 50 tbsp per bottle 0.29
 Total Price $3.28

 

Total prep time: 15 mins

 

  1. Preheat oven to 500 degree F
  2. Chop all all chicken into bite size piece
  3. On a separate cutting board chop all veggies into large pieces
  4. Place chicken and veggies into a medium roasting dish or sheet pan – add olive oil and seasoning of your choice (i.e. salt, pepper, seasoning)
  5. Bake for 15 minutes or until veggies are charred and chicken is cooked

15 Minute Healthy Roasted Chicken and Veggies (Video)

 

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