5 Budget Friendly Healthy Snacks Ideas

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Worldwide Ethnic Foods Tour

Spanish Omelette by Kamila Vadel

Tallarines Saltado Recipe 

Country of Origin - Spain

 

Fun Fact

Originated back in 1798 in the town of Villanueva de la Serena.

 

Ingredients (price per unit from ALDI)

  • 1 cup spinach ($2.09) 

  • 2 strawberries ($2.29)  

  • 2 lb. potatoes ($3.29)

  • ¼ medium cucumber ($0.45)

  • 1 Tbsp Dijon mustard ($1.59)

  • 1 green pepper ($1.99)

  • 1 yellow onion ($2.29)

  • 3 Tbsp whole almonds ($4.59)

  • 1 clove garlic ($1.75)

  • 2 oz Manchego cheese ($7.99)

  • 1 Tbsp vinegar ($0.89)

  • 2 large eggs ($0.50)

 

Procedures

Prepare Ingredients

  1. Preheat the oven to 425°F. 

  2. Wash and dry the fresh produce. 

  3. Roughly chop the almonds. 

  4. Grate the Manchego cheese. 

  5. Peel and slice the garlic and onion. 

  6. Remove the stem of and deseed the pepper, then thinly slice into sticks. 

  7. Peel and slice the potatoes into ¼-inch thick and 1-inch-wide pieces.

 

Cook Potatoes

  1. In a large, oven-safe pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. 

  2. Add the potatoes and season with salt and pepper. 

  3. Cook 6 to 8 minutes, stirring frequently. (If the pan becomes dry as the potatoes cook, you may need to add a little more oil.)

 

Cook Aromatics and Make Egg Mixture 

  1. Add the onions, peppers, and garlic and season with a little salt and pepper.

  2.  Cook 6 to 8 minutes, or until the vegetables are softened. 

  3. While the vegetables are cooking, crack the eggs into a small bowl, then lightly beat in half of the cheese and ¾ cup milk (you will have extra milk) until thoroughly combined.

 

Assemble and Bake Tortilla 

  1. With the pan still on medium-high heat, drizzle the vegetables with a little olive oil and pour in the egg mixture, gently flattening the vegetables into the pan. 

  2. Cook on medium-high for 1 minute, or until the mixture is slightly set and the edges are cooked. 

  3. Bake in the oven 10 to 12 minutes, or until cooked through. (This will vary depending on the size of your pan.) 

  4. Let stand for at least 5 minutes before serving. If desired, remove the tortilla from the baking dish.

 

Make Salad 

  1. While the tortilla bakes, make the salad. 

  2. Add the Dijon mustard to vinegar and season with salt and pepper. 

  3. Slowly whisk in 2 tablespoons olive oil until well-combined. 

  4. In a separate, large bowl, combine the spinach, strawberries, cucumber, and chopped almonds. 

  5. Just before serving, add enough of the vinaigrette to coat the salad (you may have extra vinaigrette) and toss to thoroughly coat.

Puerto Rican Cabbage Salad

Country of Origin- Peru

 

Fun Fact 

 

This dish originates from the fusion of Chinese and Peruvian cuisine called Chifa. It is a noodle version based of the famous Arroz Chaufa. 

 

Ingredients 

 

  • 4 boneless skinless chicken breasts, cubed ($2.99/lb.)

  • 1 tsp white peppercorns, ground ($1.50/0.5 oz)

  • ½ tsp pink Himalayan Sea Salt ($3.72/8 oz)

  • ½ tsp cumin, whole ($1.09/oz)

  • ¼ cup apple cider vinegar ($2.99/32 oz)

  • ¼ tsp Aji Amarillo ($3.31/7.5 oz)

  • 3 whole carrots, sliced ($1.49/lb.) 

  • ½ whole Bok choy, sliced ($2.00/1 lb)

  • 5 small, sweet peppers, sliced ($2.99/bag)

  • 1 bunch green onions, sliced ($1.00/bunch)

  • 1 box brown rice noodles ($2.99/8 oz)

  • 1 Tbsp sesame oil ($5.99/8 fl. oz)

  • 1 Tbsp low sodium soy sauce ($2.93/15 oz)

  • 4 cloves garlic, minced ($0.50/small bulb) 

  • 1 small piece ginger, minced ($0.75/2 oz)

  • 1 small red onion, sliced ($1.00/medium onion)

  • 2 Tbsp grapeseed oil ($9.94/2 L)

  • 1 lb. stir fry veggie blend, frozen ($3.34/14.4 oz)

 

Procedures

 

  1. Season chicken breast in bowl with apple cider vinegar, salt, white peppercorns, and cumin. Make sure it is evenly distributed. 

  2. Add grapeseed oil to cover bottom of sauté pan and heat until warm.

  3. Add chicken and sauté. Cook until liquid has decreased to achieve browning.

  4. Boil water and cook noodles until al dente. Drain water. 

  5. Add carrots and frozen veggies to a pot and steam. (No extra water needed since frozen veggies provide water for steaming)

  6. Add sesame oil to cover bottom of sauté pan and heat until warm.

  7. Add garlic and ginger. Sauté. 

  8. Add Aji Amarillo, green onions, peppers, red onion, soy sauce and bok choy.

  9. Mix and sauté the mixture.

  10. Add chicken breast and mix. 

  11. Plate dish.

Spanakopita (Greek Spinach Pie with Feta Cheese) Recipe

Jerk Pineapple Shrimp Skewers

Country of Origin - Jamaica

Fun Fact

 

Jerk seasoning was invented by a group of slaves called the Maroons who escaped to the mountains in Jamaica during English colonization. 

 

Ingredients

 

  • Bell peppers

  • Shrimp, peeled and deveined

  • Orange, juiced 

  • Lemon, juiced

  • Red onion

  • Pineapple 

  • Jerk seasoning  


 

Procedures


 

Thaw Shrimp  

 

  1. Thaw according to package instructions.  This may be done by placing the shrimp in a colander set over a bowl overnight, or by rinsing the shrimp in cold running water for several minutes until thawed.

 

Marinate Shrimp

 

  1. Place the olive oil, lime juice, orange juice, jerk seasoning, and brown sugar in a medium bowl. 

  2. Add the shrimp and toss well to coat and marinate for 30 minutes.  If using wooden skewers, be sure to soak them in water while the shrimp marinates.

 

Skewer & Grill Shrimp

 

  1. Preheat the grill to medium high.  

  2. Skewer the shrimp, pineapple, and vegetables onto the skewers, then season with the remaining 1/2 tablespoon of jerk seasoning. 

  3.  Cook the shrimp for 2-3 minutes until well charred, then flip and cook another 3 minutes or until the shrimp is opaque.

 

Serve Kabobs  

 

  1. Serve with lime wedges and cilantro leaves.

Country of Origin - Greece

 

Fun Fact- 

Greeks have been eating these pies since ancient times. One of the earliest references to one comes from the poet Philoxenos in the fifth century B.C.

Ingredients 

For the Filling

  • 2 1/2 pounds fresh or frozen spinach, chopped ($4.38)

  • 1/2 cup olive oil ($7.43)

  • 4 large onions, diced ($3.29)

  • 2 bunches green onions, diced ($ 2.74)

  • 1/2 cup coarsely chopped fresh parsley ($1.49)

  • 1/2 cup coarsely chopped fresh dill, or 3 tablespoons dried dill ($2.19)

  • 1/4 teaspoon ground nutmeg ($2.22)

  • Kosher salt, to taste ($ 2.53)

  • Freshly ground black pepper, to taste ($3.31)

  • 1/2-pound feta cheese, crumbled ($10.89)

  • 4 large eggs, lightly beaten ($1.49)

  • 1/2-pound ricotta cheese, or cottage cheese ($3.19)

For the Phyllo

  • 2 ounces (4 tablespoons) unsalted butter, melted

  • 1/4 cup olive oil

  • 1 pound phyllo pastry sheets

 

Procedures 

 

Prepare the Filling 

 

1. Gather the ingredients.

2. Wash and drain the chopped spinach very well. If using frozen spinach, thaw completely and squeeze out excess water. The spinach should be dry before you begin cooking.

3. Heat 1/2 cup of the olive oil in a deep sauté pan or large Dutch oven. Sauté the onions and green onions until tender.

4. Add the spinach, parsley, and dill, and cook for 5 to 10 minutes until the spinach is wilted and heated through.

5. Add the nutmeg and season with salt and pepper. The spinach mixture should be on the dry side; if using frozen spinach, you will want to cook it until any excess moisture evaporates. Remove from the heat and set the spinach mixture aside to cool.

6. In a large mixing bowl, combine the feta, eggs, and ricotta cheese.

7. Add the cooled spinach mixture and mix until combined.

 

Prepare the Phyllo

 

1. Gather the ingredients.

2. Combine the melted butter with the olive oil in a bowl. Using a pastry brush, lightly grease 2 (9 x 12-inch) rectangular pans.

3. Carefully remove the phyllo roll from the plastic sleeve. Most packages come in 12 x 18-inch sheets when opened fully.

4. Using kitchen scissors or a sharp knife, cut the sheets in half to make 2 stacks of 9 x 12-inch sheets. To prevent drying, cover 1 stack with wax paper and a damp paper towel while working with the other.

 

Make the Spanakopita

 

1. Preheat the oven to 350 F. Layer about 10 sheets of phyllo on the bottom of each pan, making sure to brush each sheet with the butter-olive oil mixture before layering the next.

2. Add half of the spinach mixture to each pan in an even layer and press with a spatula to flatten.

3. Layer another 10 phyllo sheets on top of the spinach mixture in each pan, making sure to brush each sheet well with the butter-olive oil mixture.

4. Before baking, score the top layer of the phyllo (making sure not to puncture the filling) to enable easier cutting of pieces later. (You can place the pan in the freezer to harden the top layers and then use a serrated knife to make the cutting easier.)

5. Bake until the pie turns a deep golden brown, 20 to 25 minutes.

6. Let cool for a few minutes and then slice, serve, and enjoy.

Healthy Fried Rice

Huevos Rancheros

Fall 2020 Grocery Tour