10 Healthy Dinner Recipes Under $3

Fajita-Style Quesadillas

These cheesy quesadillas are packed with crunchy red and green peppers. Plus, we've added a touch of cilantro and lime to heighten the fresh Mexican flavor without adding excess calories.

Budget dinner price: $0.43 per serving

Makes: 8 servings

Prep: 20 mins

Cook: 8 mins to 10 mins 

Fast Chicken Fettuccine

Don't deny yourself a bowl of pasta once in a while?just combine your noodles with other healthy ingredients. We love tangy sun-dried tomatoes and sauteed zucchini. Add protein with wallet-friendly chicken breast.

Budget dinner price: $2.02 per serving

Makes: 4 servings

Start to Finish: 20 mins 

Crispy Fish and Peppers Finger-licking good (and low-calorie) fried fish can be yours in just 20 minutes. Spicy Cajun-style batter adds fantastic crunch to your favorite fish fillets, and mini sweet peppers provide a great dose of vitamins.
Budget dinner price: $2.18 per serving

Grilled Steak Fajitas 

With a few simple ingredients, you can have a mighty Mexican meal. Tender peppers and onions star with grilled sirloin in this fajita recipe. Fajita seasoning and your favorite Tex-Mex toppings finish off the flavor.

Budget dinner price: $2.11 per serving

Makes: 4 servings

Prep: 25 mins

Grill: 20 mins

Potato Frittata

Thinly sliced potatoes form an impressive topper when this hearty frittata is flipped. Stocked with veggies and protein, this dish proves  that eggs aren't just for breakfast.
Budget dinner price: $0.87 per serving

Makes: 6 servings

Prep: 25 mins

Cook: 10 mins

Bake: 18 mins 375°F

  

Vegetable Lasagna 

Just as rich?and twice as nutritious?as traditional lasagna, this veggie-packed version has only 322 calories per serving. We swapped veggies for red meat but kept all the cheeses you love.

Budget dinner price: $1.73 per serving

Makes: 12 servings

Prep: 40 mins

Bake: 35 mins 350°F

Stand: 10 mins

Maple-Bourbon Glazed Salmon
An easy glaze of orange juice, pure maple syrup, and bourbon turns a basic salmon fillet into a sweet, tangy, and totally irresistible entree. Top it off with glazed pecans for a satisfying crunch.
Budget dinner price: $1.74 per serving

Makes: 4 servings

Stand: 30 mins 

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Lentil Soup with Beef and Red Pepper

Make expensive meats go farther with some help from additional protein-rich ingredients. Tender French lentils are inexpensive and filled with protein. Spice up this savory soup with a smoky blend of cumin and cayenne.
Budget dinner price: $1.90 per serving

Makes: 6 servings

Prep: 25 mins

Slow Cook: 7 hrs to 8 hrs (low) or 3 1/2 to 4 hours (high)

Tuna and Fruit Salsa Fruit salsa is a tasty way to dress up lean seared tuna steaks. We used warm apricot preserves and vinegar for the liquid, and mixed in fresh raspberries and roasted peaches.
Budget dinner price: $2.23 per serving
M

akes: 4 servings

Start to Finish: 25 mins

Herb-Garlic Beef Roast

You won't want to miss our take on a classic beef roast. It's brimming with plump roasted vegetables and plenty of garlic. Punch up the flavor even more with lemon zest and fresh parsley.

Budget dinner price: $1.46 per serving

Makes: 4 servings

Start to Finish: 19 mins

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10 Healthy Dinner Recipes Under $3

Fajita-Style Quesadillas

These cheesy quesadillas are packed with crunchy red and green peppers. Plus, we've added a touch of cilantro and lime to heighten the fresh Mexican flavor without adding excess calories.

Budget dinner price: $0.43 per serving

Makes: 8 servings

Prep: 20 mins

Cook: 8 mins to 10 mins 

Fast Chicken Fettuccine

Don't deny yourself a bowl of pasta once in a while?just combine your noodles with other healthy ingredients. We love tangy sun-dried tomatoes and sauteed zucchini. Add protein with wallet-friendly chicken breast.

Budget dinner price: $2.02 per serving

Makes: 4 servings

Start to Finish: 20 mins 

Crispy Fish and Peppers Finger-licking good (and low-calorie) fried fish can be yours in just 20 minutes. Spicy Cajun-style batter adds fantastic crunch to your favorite fish fillets, and mini sweet peppers provide a great dose of vitamins.
Budget dinner price: $2.18 per serving

Grilled Steak Fajitas 

With a few simple ingredients, you can have a mighty Mexican meal. Tender peppers and onions star with grilled sirloin in this fajita recipe. Fajita seasoning and your favorite Tex-Mex toppings finish off the flavor.

Budget dinner price: $2.11 per serving

Makes: 4 servings

Prep: 25 mins

Grill: 20 mins

Potato Frittata

Thinly sliced potatoes form an impressive topper when this hearty frittata is flipped. Stocked with veggies and protein, this dish proves  that eggs aren't just for breakfast.
Budget dinner price: $0.87 per serving

Makes: 6 servings

Prep: 25 mins

Cook: 10 mins

Bake: 18 mins 375°F

  

Vegetable Lasagna 

Just as rich?and twice as nutritious?as traditional lasagna, this veggie-packed version has only 322 calories per serving. We swapped veggies for red meat but kept all the cheeses you love.

Budget dinner price: $1.73 per serving

Makes: 12 servings

Prep: 40 mins

Bake: 35 mins 350°F

Stand: 10 mins

Maple-Bourbon Glazed Salmon
An easy glaze of orange juice, pure maple syrup, and bourbon turns a basic salmon fillet into a sweet, tangy, and totally irresistible entree. Top it off with glazed pecans for a satisfying crunch.
Budget dinner price: $1.74 per serving

Makes: 4 servings

Stand: 30 mins 

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Lentil Soup with Beef and Red Pepper

Make expensive meats go farther with some help from additional protein-rich ingredients. Tender French lentils are inexpensive and filled with protein. Spice up this savory soup with a smoky blend of cumin and cayenne.
Budget dinner price: $1.90 per serving

Makes: 6 servings

Prep: 25 mins

Slow Cook: 7 hrs to 8 hrs (low) or 3 1/2 to 4 hours (high)

Tuna and Fruit Salsa Fruit salsa is a tasty way to dress up lean seared tuna steaks. We used warm apricot preserves and vinegar for the liquid, and mixed in fresh raspberries and roasted peaches.
Budget dinner price: $2.23 per serving
M

akes: 4 servings

Start to Finish: 25 mins

Herb-Garlic Beef Roast

You won't want to miss our take on a classic beef roast. It's brimming with plump roasted vegetables and plenty of garlic. Punch up the flavor even more with lemon zest and fresh parsley.

Budget dinner price: $1.46 per serving

Makes: 4 servings

Start to Finish: 19 mins

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5-Minute Breakfasts That Are Actually Healthy

Photo: Travis Rathbone

If your idea of a grab-and-go breakfast is a bowl of cereal or a granola bar, prepare to have your mind blown. You can make a pretty impressive morning meal that’s actually good for you in five minutes or less. Still skeptical? Check out these tasty, time-saving recipes—all under 400 calories! 

Peanut Butter- Strawberry Wrap

ingredients
1 whole wheat tortilla (8")
2 tablespoons natural unsalted crunchy peanut butter
0,5 cup sliced strawberriesdirections

Directions
1.Lay the tortilla on a work surface. Spread with the peanut butter. Cover with the strawberries. Roll into a tube. Slice on the diagonal into the desired number of pieces.

Serving Suggestions

MAKE IT A FLAT BELLY DIET MEAL: Serve with 1 cup 1% milk (102). Total meal: 434 calories

Recipe Notes

MAKE IT A TEAM EFFORT Spreading peanut butter evenly can be a real challenge for young cooks. Help them out by warming the peanut butter and tortilla in the microwave for 15 seconds or so and letting them spread with the back of a spoon.

CALORIES 299,7 CAL

Raspberry Yogurt Parfait

SERVES: 1
Ingredients
0,5 C fresh red raspberries
1 tsp fresh lemon juice
8 oz low fat vanilla yogurt

Directions

1.Toss raspberries in lemon juice. Alternate layers of yogurt and raspberries in parfait dish.

CALORIES 226 CAL

Ricotta Swirl 

SERVES: 1
With 29 grams of protein, this bowl will keep your tummy quiet all morning.

Ingredients
1 cup part-skim ricotta cheese
1 tsp honey
0,5 cup chopped papaya
0,5 tsp flaxseeds


Directions
1.Stir ricotta with honey, then top with papaya and flaxseeds.

CALORIES 395,8 CAL

3- Minute Meal No Batter! No Batter! Blueberry and Peanut Butter Pancake 

SERVES: 1

Spike your brain with a morning hit of omega-3s by using omega3-enriched peanut butter. Wash it down with a glass of fat-free milk. That adds 86 calories and 8 grams of protein

Ingredients
1 frozen whole-wheat pancake
2 tablespoons omega-3-enriched peanut butter
1 tablespoon blueberry preserves or a handful of blueberries
1 tablespoon crushed walnuts


Directions
1.Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco and you won't even need a knife and fork.

CALORIES 345,2 CAL

Pomegranate- Strawberry Smoothie

SERVES: 1
Brimming with good-for-you antioxidants, this breakfast beverage also travels well. Pour your smoothie in a thermos and take it with you for a midmorning or afternoon snack. Shake well to recombine before drinking.

Ingredients
0,333 cup pomegranate juice
2 teaspoons honey
0,75 cup frozen unsweetened strawberries
2 tablespoons fat-free plain yogurt
1 tablespoon flaxseed oil
4 ice cubes

Directions
1.Combine the pomegranate juice and honey in a small cup. Whisk to dissolve the honey completely.
2.Combine the strawberries, yogurt, oil, ice cubes, and pomegranate mixture in a blender. Process for 1 to 2 minutes, or until thick and smooth. Pour into a glass.

CALORIES 261,8 CAL

Loaded Toast 

SERVES: 1
For a slimmer morning sizzle, choose Canadian over regular bacon. It has almost double the protein and more than 40 percent less fat.

Ingredients
1 slice whole-wheat toast
2 slices Canadian bacon
1 slice Swiss cheese

Directions
1.Combine all ingredients.

CALORIES 245,5 CAL

Cherry Bomb 

SERVES: 1

Ingredients
0,75 cup frozen cherries
1 kiwi, peeled and quartered
0,25 cup orange juice
0,5 cup coconut water
0,75 tsp agave nectar
3 ice cubes

Directions

1.Blend 3/4 cup frozen cherries; 1 kiwi, peeled and quartered; 1/4 cup orange juice; 1/2 cup coconut water; 3/4 tsp agave nectar; and 3 ice cubes.

CALORIES 284,9 CAL

Sweet Treat Yogurt Parfait

SERVES: 1
Ingredients
1 (5.3 oz) container fat-free Greek-style yogurt
1 C blueberries
0,5 C low-fat store-bought granola
2 tsp honey


Directions
1.In a bowl, layer 1 (5.3 oz) container fat-free Greek-style yogurt with 1 c blueberries and 1/2 c low-fat store-bought granola. Drizzle with 2 tsp honey

CALORIES 449,8 CAL

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8 Super foods For Prostate Health

A diet that is good for your heart is also good for your prostate, which means an Asian or a Mediterranean approach to eating like lots of fruits and veggies, easy on the red meats and eating foods with good fats. To maintain your prostate health check some of the most useful foods below.

Brazil nuts
Of all the different types of nuts, these South America’s natives are a rich source of selenium that is important for prostate health. In fact, just an ounce of Brazil nuts can contain as much as 10 times the RDA for selenium. Studies have shown that selenium intake is associated with a reduced risk of prostate cancer. The Brazil nuts are also a very good source of zinc, one more mineral that plays an important role in maintaining a healthy prostate. The high saturated fat content of these nuts suggests limiting your consumption to just a few ounces per week, but as they are such a super food when it comes to selenium, that is all you need to help promote prostate health.

Broccoli
It contains high amounts of the phytonutrients sulforaphane and the indoles, both having anticancer properties. One study published discovered that indole carbinol, which occurs naturally in broccoli suppressed the growth of prostate cancer cells and inhibited the production of prostate specific antigen. Investigators found that eating broccoli more than once a week can reduce the likelihood of developing stage III and IV prostate cancer by 40 percent. If the vegetable is cooked longer than five minutes, its anticancer abilities fade. Before cooking cut the florets into pieces and let them sit for about 5 minutes. This allows cancer preventing elements to form before cooking, because heat denatures the enzyme which causes the process to occur. To boost the healthful value of broccoli, add virgin olive oil, fresh garlic and cayenne.

Green tea
The powers of green tea are attributed to antioxidant compounds called catechins, which has been shown to destroy certain viruses and bacteria, boost immunity and fight prostate cancer. Research has shown that green tea polyphenols can significantly lower the levels of biomarkers for prostate cancer. Green tea catechins also may help men who have pre cancerous prostate lesions, which alert a high risk of developing prostate cancer. Studies show that men who drink at least 3 cups of green tea a day have a reduced risk of prostate cancer. Experts have found that compounds of green tea interfere with the activity of an enzyme having a role in initiating prostate cancer. These compounds also prompt prostate cancer cells to destroy. Catechins help to repair damaged DNA that can otherwise trigger cancer growth.

Mushrooms
Asian mushrooms contain lentinan, a type of ß glucan that has demonstrated anticancer properties. Asian mushrooms also contain a potent antioxidant called ergothioneine. Its forte is exerting potent antioxidant properties to protect the cells throughout the body, including the prostate. One research recently found that ergothioneine provides protection to cells from damage associated with toxins and other substances.

Pomegranates
In particular, pomegranates are rich in antioxidants and a phytonutrient called ellagitannin that is especially helpful in promoting prostate health. Studies show that pomegranate extracts can slow the production of prostate cancer cells and prompt the cells to destroy themselves. In other research, ellagitannins have shown that they can interfere with the growth of new blood vessels- important f for nourishing prostate tumors. Although pomegranate itself can be a challenge to eat, pomegranate juice is readily available as a popular choice.

Pumpkin Seeds
Pumpkin seeds offer some unique health benefits for the prostate, especially for those who have benign hypertrophy of prostate. The pumpkin seeds’ oil help prevent the hormones from triggering multiplication of prostate cells. This oil also contains carotenoids and omega fatty acids. Studies show that men who have high levels of carotenoids in the diet have a reduced risk of prostate enlargement. Another nutrient found in pumpkin seeds is zinc, which is also associated with prostate health. A recent study suggests that zinc protects against the development of prostate cancer.

Salmon
Omega fatty acids are an important nutrient for supporting prostate health and a nutritious way to get these fatty acids is with salmon. Studies have found that omega-3 fatty acids in fish slow development of prostate tumor and progression in men who already have the issue. Study results reported that eating salmon at least once per week might reduce a risk of developing advanced prostate cancer even if it is genetically predisposed. One question about salmon is whether to buy farmed or wild fish. Research shows that wild salmon is a healthier choice.

Tomatoes
Tomatoes are a source of lycopene. It is a potent antioxidant that has proven itself in studies to have properties that enhance prostate health. Tomatoes’ antioxidant potency increases when they are processed. Thus tomato paste, soup, sauce or juice offers more antioxidant protection for the prostate than do fresh ones. The results of many studies show that processed tomato products really enhance prostate health. Researchers say that just a serving of tomato product every day can protect against the DNA damage that sets the stage for prostate cancer. Tomatoes are also helpful for managing benign prostatic hypertrophy.

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14 Benefits of Eating Kiwi {MUST READ}

People are attracted to this fruit because of its blinding green color and exotic taste. But, the real value of kiwi fruit comes from its health benefits. Read the health benefits of eating kiwi and take this amazing power food in your diet.

Kiwi helps digestions with enzymesRaw kiwi contains actinidain. This is an enzyme, which dissolves protein and can help digest a meal much like the bromelain in pineapple or papain in papaya.

Kiwi helps manage blood pressureIts high level of potassium helps keep your electrolytes in balance by counteracting the effects of sodium.

Kiwi protects from DNA damageOne study showed that the unique combination of antioxidants in this fruit helps protect the cell DNA from oxidative damage. Some experts add kiwi might help prevent cancer.

Kiwi boosts immune systemIts high vitamin C content along with other antioxidant compounds has been proven to boost the immunity.

Kiwi can be smart carbohydrate for weight lossIts low glycemic index and high fiber content is a result that kiwi does not create a strong insulin rush like other fruits with high glucose contents. So the body does not respond by storing fat.

Kiwi improves digestive health
Kiwi is a great source of fiber. It prevents constipation and diarrhea as well as other intestinal problems.

Kiwi helps clean out toxins from the body
Kiwi’s fuzzy fiber helps bind and move toxins from the intestinal tract.

Kiwi helps fight heart disease
Eating two-three kiwis a day has been shown to reduce the potential of blood clotting by 19% and reduce triglycerides by 16%. Many people take aspirin to reduce blood clotting, but this drug causes various side effects including inflammation and intestinal bleeding. Kiwi fruit has the same anti clotting effect without any side effects, additionally health benefits.

Kiwi is suitable for diabetics
It is in the low category for glycemic index, meaning it does not raise blood sugar rapidly. Kiwi has a glycemic load of four that means this fruit is safe for diabetics.

Kiwi can protect against macular degeneration
Macular degeneration is the main cause of vision loss in older age group. One study showed that eating three or more serving of kiwi per day decreases macular degeneration by 35%. This is thought to be associated with the high levels of lutein and zeaxanthin found in kiwi, both of which are natural chemicals also found in the human eye.

Kiwi creates alkaline balance
Kiwi is in the list of most alkaline fruits’ category, meaning it has a rich supply of minerals to replace the excess of acidic foods most people consume.

Kiwi is great for the skin
It is a good source of vitamin E well known antioxidant which protects skin from degeneration.

Exotic Taste and Look for Food Variety
Kiwi looks and tastes great. Children often love it because kiwi is so different from most fruits
For nutritional balance it is always good to eat a variety of diet. Each food has its own unique power and quality. The trouble with most people’s diet is that they eat very limited number of foods. It increases your chances of not getting enough of important nutrients.

Kiwi is naturally organic
This fruit is on the list of foods that are generally safe from a lot of pesticides. For 2011 it came in with the top ten safest foods. While supporting organic is always good matter of principle, it is also good to know whether there is a big danger if organic is not available or viable for you.

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