Good Eats for Cheap

Recipe Book

By: Italia Biondi

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Good Eats for Cheap is a collection of healthy, nutritious,
but affordable recipes that can be purchased and
assembled by anyone, especially those on a budget. This
book is intended to serve as a resource for those who
believe that you cannot eat healthy when money is tight. I
am here to show you that you can!
My goal for creating the Good Eats for Cheap recipe book
is to educate families on the importance of healthy eating
as well as provide simple, everyday recipes that can be
accomplished by all members of society no matter how
big or small their budget.

Table of Contents
Breakfast ………………………………………………………………………………………4-9

Overnight Oats
Yogurt Parfait
French Toast
Vegetable Omelet
Avocado Toast

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Lunch………………………………………………………………………………………………..10-15

Peanut Butter and Jelly Sandwich

Grilled Cheese and Tomato Soup
Chicken Noodle Soup
Chickpea Salad
Spinach and Strawberry Salad

Dinner ………………………………………………………………………………………………16-21

Black Beans and Rice

Spaghetti with Marinara Sauce
Chili
Pot Roast
Tuna Casserole

*All recipes included are complied of various homemade meals from the Biondi
family and friends.

Breakfast
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Peanut Butter Banana Overnight Oats

Ingredients:
½ cup rolled old fashioned oats
½ cup milk
¼ cup Greek yogurt (optional)
1 banana, chopped
2 tablespoons peanut butter

Instructions:

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Combine oats, milk, and yogurt into a bowl. Place in the
refrigerator overnight. Take out bowl, and top with chopped
banana and peanut butter. Enjoy!

Greek Yogurt Parfait

Ingredients:
2 cups plain Greek yogurt
2 cups of granola
2 cups of fresh berries
4 tablespoons honey

Instructions:
In a glass, place one layer of yogurt, top with granola. Continue
with another layer of yogurt, top with some fresh berries. Finish
with another layer of yogurt, top with more fresh berries,
granola, and drizzle with honey. Enjoy!

French Toast
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Ingredients:
4 slices wheat bread
3 eggs
½ teaspoon salt
¾ cup milk
¼ teaspoon vanilla extract
1 tablespoon sugar
1 tablespoon cinnamon
2 teaspoon butter
Maple Syrup

Instructions:
Use a whisk to beat the eggs, then add milk, salt, vanilla extract, and
cinnamon in a bowl. Use butter to coat pan. Next, dip each piece of
bread into the egg mixture and place on skillet. Cook until golden brown
and flip until each side is cooked equally. Spread butter over each piece,
and sprinkle with cinnamon and sugar. Top with maple syrup if desired.
Enjoy!

Vegetable Omelet

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Ingredients:
3 eggs
1 tablespoon milk
2 tablespoons butter
1 cup spinach
1 medium tomato
¾ onion, chopped
½ green bell pepper, diced
Salt
Pepper

Instructions:
Place butter in skillet over medium heat. Use whisk to beat the eggs,
then add milk, and vegetables into bowl. Add ingredients to the skillet
along with salt and peppers. Heat until firm, then flip. Enjoy!

Avocado Toast

Ingredients:
2 slices wheat bread
1 whole avocado
1 tablespoon olive oil

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Salt
Pepper

Instructions:
Cut avocado into two halves, and remove seed. Use a spoon to
remove avocado from the skin. Spread half of the avocado on
one slice of bread and the other half of the second slice of bread.
Drizzle olive oil over both pieces of bread. Top with salt and
pepper. Enjoy!

Lunch

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 Peanut Butter and Jelly

Ingredients:
2 slices wheat bread
1 tablespoon grape jelly
1 tablespoon peanut butter

Instructions:
Spread grape jelly on one slice of bread and peanut butter on the
other slice. Press the two slices together to create sandwich. Cut
in half. Enjoy!

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 Grilled Cheese and Tomato
Soup

Ingredients:
2 slices wheat bread
2 slices cheddar cheese
1 tablespoon butter
Homemade Soup:
2 15 oz. vegetable stock
1 28 oz. canned tomato puree
1 cup heavy cream
Salt
Pepper

Instructions:
Spread butter over both sides of one piece of bread. Place one slice of
bread on skillet, top with cheese, and another piece of bread. Cook until
golden brown on each side.
For the soup, place vegetable stock, tomato puree, and heavy cream into
large pot. Add salt and pepper. Stir often. Enjoy!

Chicken Noodle Soup

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Ingredients:
1 lb. egg noodles
2 48oz. canned chicken broth
6-8 whole carrots, peeled and chopped
1 onion, chopped
6-8 celery sticks, chopped

Instructions:
Place chicken broth in a large pot over medium heat. Combine
the carrots, onion, and celery into the pot and let simmer for 30
minutes. Finally, add in egg noodles and cook until tender.
Enjoy!

Chickpea Salad

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Ingredients:
1 15.5 oz. canned chick peas
½ cucumber, chopped
1 large tomato, chopped
1 tablespoon olive oil
Salt
Pepper

Instructions:
Drain and rinse canned chick peas. Combine chick peas,
cucumber, and tomato into bowl. Top with olive oil, salt, and
pepper. Stir well. Enjoy!

Spinach Strawberry Salad

Ingredients:
3 cups spinach
1 ½ cups fresh strawberries, chopped

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½ onion, chopped
2 cups roasted pecans
1 cup cheese of choice
1 cup Balsamic Vinegar dressing

Instructions:
Place spinach in a large bowl. Combine strawberries, onion,
roasted pecans, and cheese in the bowl. Top with balsamic
vinegar dressing. Stir well. Enjoy!

Dinner

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 Black Beans and Rice

Ingredients:
1 cup uncooked rice
1 large onion
2 cloves garlic
1 ½ cups vegetable stock
3 cups canned black beans, drained

Instructions:
Drain and rinse black beans. In a large pot, prepare rice. In a
separate pot bring olive oil, garlic, and onion to a simmer. Add
vegetable stock. Combine all ingredients. Enjoy!

Spaghetti with Marinara Sauce

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Ingredients:
1 pound of spaghetti
Homemade Sauce:
2 oz. canned crushed tomatoes
3 cloves garlic, finely minced
1 cup olive oil
1 tablespoon parsley
1 tablespoon basil
Salt
Pepper

Instructions:
In a large pot, bring 4 quarts of water to a boil. In a separate pot, bring
olive oil and garlic to a simmer, then add the canned tomatoes, parsley,
basil, salt, and pepper. Stir often. Place spaghetti into boiling water and
cook until tender. Drain water from spaghetti using a colander. Top
spaghetti with sauce. Enjoy!

Pot Roast

Ingredients:
1 5 lb. rump roast

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6 medium sized potatoes
1 onion, chopped
6-8 whole carrots, peeled and chopped
6-8 celery sticks, chopped
2 tablespoons olive oil
Salt
Pepper

Instructions:
Place olive oil, salt, and pepper in large pan. Add rump roast and
cook until brown. Add vegetables, and potatoes. Place on low
heat and cook for 4 hours. Enjoy!

Chili

Ingredients:
1 lb. ground beef
1 clove of garlic
2 cans kidney beans
1 onion
1 28 oz. can crushed tomato
1 chili seasoning packet
Salt

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Pepper

Instructions:
In a large pot, bring olive oil and garlic to a simmer. Add ground
beef to pot, cook until brown. Add canned tomato, kidney beans,
chili seasoning, salt and pepper to pot. Stir often. Enjoy!

Tuna Casserole

Ingredients:
1 lb. egg noodles
2 cups frozen green peas
2 10.25 oz. canned cream of mushroom soup
2 cans tuna, drained

Instructions:
Unthaw green peas. Preheat oven to 300°F. Prepare egg noodles
as instructed. Combine tuna, egg noodles, cream of mushroom
soup, and green peas into large baking dish. Bake in heated oven
for 30 minutes. Enjoy!

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