Gluten-Free Vegan Carrot Souffle Recipe

A carrot soufflé can be an affordable, somewhat healthy, and delicious treat! Enjoy this delectable carrot soufflé that is frugal, delicious, gluten-free, and vegan! Enjoy this sweet treat!

Recipe Prep time: 30 min 

Recipe Cooking time: 45 min 

Recipe Ingredients:

2 cups carrots, cooked & mashed

1/2 cup Vegan I Can't Believe It's Not Butter softened

1 cup granulated stevia

1/2 cup olive oil

1/2 tablespoon cinnamon
1/4 teaspoon pumpkin spice
1 teaspoon ground flaxseed

1 tablespoon flour

1 teaspoon baking powder

1 teaspoon salt

1 cup light vanilla or unsweetened soy milk

Cooking Instructions:

Beat all ingredients together, combining until smooth. Pour into a 2-quart casserole dish and bake at 350 degrees for 45 mins. Enjoy this frugal gluten-free vegan sweet treat!

Pair with some healthy homemade carrot juice if you desire!

Frugal Fit Fun For Everyone! Subscribe Today

For More Great Tips, Get My Best-Seller On Amazon:

I hope you enjoyed this free healthy recipe for gluten-free vegan carrot souffle to help you live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness healthy recipes? 

Read My Posts:

- Quick Carrot Soup

- Fantastic Fish Stew

Stay Frugal & Fit My Friends!

Frugal Fitness 
World Wide Wellness

Workouts & Nutrition On A Budget

"Crushing Fitness Costs Worldwide"

#FrugalFitness

Also visit the Bootstrap Businessman

Excellent Egyptian Egg Salad Recipe

Want a meal that looks like a million bucks, tastes like a million bucks but only costs a few frugal bucks? How about a meal that is full of protein, antioxidants, fiber, heart healthy fats, and other nutrients? Want to walk like an Egyptian and eat like one too? Well look no further than an excellent Egyptian egg salad for your next frugal meal! 

This recipe for eggs-cellent Egyptian egg salad blends together fava beans, egg, and the rich flavors received from cumin, garlic, lemon, and tahini to make this frugal healthy dish much more than just your standard salad. 

Recipe Prep Time: 15 Min 

Recipe Ingredients

• 3 large and finely chopped garlic cloves 
• 2 large eggs 
• 2 Little Gem lettuces cut into wedges 
• 2 tomatoes cut into wedges 
• 1 fresh lemon juiced
• 1 chopped red onion 
• 1 tbsp of tahini 
• 1 tbsp of rapeseed oil 
• 1 tsp of ground cumin 
• ½ a tsp of cumin seeds 
• 400g can of fava beans with juice reserved 
• Sprinkle dried chili flakes 
• Roughly chopped flat-leaf parsley 

Cooking Instructions

1. Start by bringing a pan of water to the boil, before lowering in the two eggs and boiling them for eight minutes. 

2. Drain the eggs and run them under a cold tap to cool them slightly, before peeling and halving them. 

3. Mix three tablespoons of water, one tablespoon of lemon juice, and the tahini to create the dressing. 

4. Heat the rapeseed oil and then fry both the garlic and the onion for five minutes to soften them. 

5. Add the ground cumin and seeds into the frying pan, stirring them briefly before adding the beans. 

6. Lightly crush some of the beans as they gain heat, then add some of the juice from the can of beans so that you receive a creamy consistency. A few of the beans should be kept whole during this stage. 

7. Add some lemon juice and a little bit of seasoning to taste. 

8. Spoon the beans onto plates along with the lettuce, adding the eggs and tomatoes next, and finally the tahini dressing, chili, and parsley. 

Now it is time to eat so you can get in that protein! Eat exceptionally like you are in Egypt. Enjoy the excellent Egyptian Egg Salad recipe for breakfast, lunch, dinner, or snack!

How To Bake The Best Red Velvet Cake

They say it is much easier to order a red velvet cake online, rather than baking one yourself. But, they don’t know what fun and satisfaction come along with baking a dreamy red velvet cake. So, for all those who don’t quite know about this heavenly dessert, let’s quickly go through some of the interesting facts about this red velvet cake. 

Delicious, smooth and melts in the mouth, this type of cake comes with cream cheese frosting. 

To give the cake a dreamy red color, previously the bakers used to use non-Dutched, anthocyanin-rich cocoa. Which has rather recently been shifted to the usage of artificial food colouring. During World War 2, bakers used boiled beet juices to give the cake, a rich red colour. 

Also known as “Real Waldorf Cake", "Red Carpet Cake", "Red Mystery Cake" and flame cake, among its other popular names. 

The First Red Velvet was mentioned in a book called "The Joy of Cooking" by Irma S. Rombauer who was an author as well as a baker. 

Let’s now quickly dig into knowing how to bake this ruby delight in no time, literally! 

Ingredients For Cake Base 

2 cups granulated sugar fresh zest from 
2 medium oranges 
3 cups cake flour 
1 tablespoon natural unsweetened cocoa powder 
1 teaspoon espresso powder 
1 teaspoon baking powder 
1 teaspoon kosher salt 
1/2 cup unsalted butter, at room temperature 
1/2 cup vegetable oil 
2 tablespoons red food colouring 
2 1/2 teaspoons pure vanilla extract 
1/2 teaspoon Fiori di Sicilia extract 
3 large eggs, at room temperature 
1 1/2 cups buttermilk, at room temperature 
2 teaspoons distilled white vinegar 
1 teaspoon baking soda 

Ingredients For Cream Cheese Frosting 

10 ounces cream cheese, at room temperature 
1 cup unsalted butter, at room temperature 
1 1/2 teaspoons pure vanilla extract 
1/8 teaspoon kosher salt 
4 cups confectioner's sugar 

Instructions 

- Start by preheating the oven at 350 F. Grease the baking pan and keep it aside for the time being. 

- Now, take a bowl, add 2 cups of granulated sugar and some fresh zest obtained from 2 medium oranges. Spread it evenly, so that the mixture becomes fragrant. 

- Take another bowl and whisk 3 cups cake flour, 1 tablespoon natural unsweetened cocoa powder, 1 teaspoon espresso powder, 1 teaspoon baking powder, and 1 teaspoon kosher salt until well combined. Keep it aside. 

- Combine 1/2 cup unsalted butter and sugar. Beat it with an electric mixer on medium speed until light and fluffy, about 2 minutes. While this happens, combine 1/2 cup vegetable oil, 2 tablespoons red food colouring and 2 1/2 teaspoons pure vanilla extract. 

- Add extract and whisk all the mixture together. Set the mixer speed on some low- intensity stream into the oil mixture into the butter and sugar. 

- Once the oil has been added, turn the mixer speed to medium and continue beating for another 5 minutes, until the mixture is a very light and fluffy and vibrant pinkish colour. 

- Add 3 large eggs and be sure to use a rubber spatula to scrape down the sides of the bowl after addition. 

- Add the flour mixture to the eggs alternating with 1 1/2 cups buttermilk in two parts. Continue mixing until one or two flour streaks are left in the batter. 

- Combine 2 teaspoons distilled white vinegar with 1 teaspoon of vinegar. Then, quickly add it to the cake batter and mix for a minute or so. 

- Pour it in the preheated pan and bake it for 30 to 35 minutes. To check whether the cake is done or not, gently poke with a toothpick once the tops of the cake bounce back. 

- Once done, allow the cake to cool down for 20 minutes then carry on to prepare its frosting. 

For Frosting: 

- Take a bowl and mix 10 ounces cream cheese, 1 cup unsalted butter, 1 1/2 teaspoons pure vanilla extract, and 1/8 teaspoon kosher salt. Set the mixer at medium speed and beat for a minute or two. 

- Then set the mixer speed to the lowest setting and further add 4 cups confectioner's sugar all at once. Turn up the mixer speed to medium-high, beating for at least 5 minutes or until your frosting turns light and fluffy. Voila! Your creamy red velvet cake with toothsome frosting is ready to be relished! 

Time To Taste

On occasions or no occasion, this red velvet cake acts as a total mood uplifter. Don’t just take our words, rather savor the difference on your own on this amazing homemade red velvet cake recipe.

Spicy Chicken And Avocado Wrap Recipe

Look no further for a healthy frugal dish that you don’t necessarily need to eat straight after cooking and can instead pack away for lunch. We highly recommend this spicy chicken and avocado wrap recipe for plenty of protein, heart healthy fats, and long-lasting complex carbs. 

Time to make this delish and nutrish dish: 
13 min (5 min prepping, 8 min cooking) 

Ingredients

• 2 seeded wraps 
• 1 chicken breast thinly sliced at an angle 
• 1 chopped garlic clove 
• 1 avocado, halved and stoned 
• 1 sliced roasted red pepper from a jar 
• 1 tsp of olive oil 
• ½ tsp of mild chili powder 
• Juice squeezed from ½ a lime 
• 3 sprigs of coriander 

Instructions 

1. Mix the chicken breast with the garlic, chili powder, and lime juice. 

2. Heat the olive oil in a non-stick frying pan then fry the chicken for a couple of minutes. 

3. While the chicken is frying, warm the seeded wraps either by following the pack instructions or by heating them over a flame to slightly char them if you have a gas hob. A tip for the wraps is not to allow them to dry out otherwise they’ll be difficult to roll. 

4. Crush about half an avocado onto each of the wraps. 

5. Add red peppers to the frying pan to warm them all the way through. 

6. Pile the peppers onto the wraps, along with the chicken. 

7. Finish by sprinkling the coriander over the wraps, rolling them up, and then cutting them in half. 

Enjoy this healthy frugal recipe, bon apetite! 

King Crab Recipes

King crab, along with all seafood, is a passion of mine. The truth is that many individuals like king crab recipes. Today's menu is one of my favorites, for my family and especially my grandmother! Unfortunately, we don't get to prepare it often due to the availability and high expense of seafood. 

King crab is the star of this Thai curried stir fry, and one of the most popular meals served in many restaurants in Thailand. It is simple to cook and alternatively, along with the king crab, you can use mixed seafood of your choice. So perhaps we shall begin. 

I usually cook this recipe with whole king crab chopped into lump size pieces. Here is a couple of tips dealing with either frozen or fresh, live king crab and seafood. Make sure you always thaw frozen seafood safely in the refrigerator. A humane way to use live seafood is to place your king crab in the freezer. It makes them sleep, and as I said, it is better for them when you place them in the boiling water. 

Prepare the sauce by mixing one egg in a bowl. Add one tbsp* of oyster sauce, one tbsp. light soy sauce, one tsp** ginger, one tsp. sugar and just one tbsp. curry powder. Beat together until the flavors marry. Set a pan on at medium heat. Add six tablespoons of oil. Mince five cloves of garlic, one green onion cut into one-inch pieces and dice one onion. Sautee the garlic for two minutes, then add the crabmeat stir fry another two to four minutes until cooked through. Toss with the light soy sauce combination, serve on a bed of rice and enjoy. 

An all-American favorite and mine too is the crabcake, served as an appetizer or a main dish. There are many recipes from all regions of the country. Basically, the main ingredients are crabmeat, eggs, bread crumbs and seasonings, a well known being Old Bay Seasonings. A crabcake can be baked, sauteed, deep fried and even grilled. Dredge it in crackers crumbs, flour, or just add parsley for color, and a nice tip is to refrigerate them a bit, two to four hours before cooking. They will stay together when cooked. 

While using your favorite recipe or cooking method, here are a few helpful hints. If you saute' the king crabcakes, brown them in butter until crispy on each side. Baking, well put a little pat of butter on each crabcake on a larger baking sheet. Preheat your oven to 450 degrees and cook until crisp and cooked throughout, or deep fry at 360 to 380 for two to three minutes. 

A popular, well-known crabcake is the Maryland Crabcake, another one of my favorite recipes that uses mayonnaise, mustard and hot sauce in the recipe. It can be placed on the bread of your choice, as a sandwich with a creamy tartar sauce of mayonnaise, pickle relish, Worcestershire sauce, mustard if you prefer, lemon and hot sauce for heat. Or a tomato based seafood sauce with a horseradish that spices it up. Just remember, whether it is king crab or your favorite seafood. Enjoy this delicious and nutritious dish!

Delicious Ramadan Recipes You Should Definitely Try

Ramadan is a time for eating right and healthy. In order to keep you going through the fast without feeling feeble and exhausted, you need to choose a balanced diet to replenish your energy levels at Iftaar, and Suhour. Try to build an eating plan with sensible quantities of nutritious food; it will be more productive to use a Ramadan planner. Here are a few new mouthwatering that you should give a try this Ramadan and treat your taste buds with something new. 

Chicken Cacciatore 

An Italian classic dish, easy to make, Chicken Cacciatore is basically a hunter style dish prepared from chicken or rabbit, onions, herbs, tomatoes, and bell peppers. It is a fulfilling recipe with the most delicious sauce and full of incredible flavors. 

Firstly, dust the chicken with a little flour and then season it with salt and pepper. In a large skillet, fry the chicken pieces in oil and butter until golden brown. Remove it onto a platter. Add the vegetables mainly onion, garlic, bell pepper, tomato, mushrooms, and herbs. Sauté for five minutes or until vegetables soften. Next, add in the tomato paste, chicken stock (if you want), vinegar and water for the sauce. 

Mix in the seasonings; pepper, salt, turmeric, dried oregano, chili flakes, and crushed tomatoes. You can always change the ingredients according to your liking. Bring to a boil for a minimum of 5-7 minutes, and bring the chicken back to the stove. Allow it to simmer for some time and then reduce the heat. 

Chicken cacciatore can be served with a dozen of options. Serve over pasta and sprinkle parmesan cheese. Garnish with chopped basil leaves or parsley. If you want, you can always bake the pasta. Leave the chicken a bit uncooked and then add over the pasta, sprinkle it with mozzarella cheese and bake in the oven. Another side dish is rice. Pour the sauce over the rice evenly and there you go. 

For low carbohydrates, you can replace your sautéed veggies for steamed ones. Zucchini noodles and cauliflower rice are also low in carbohydrates. 

Ginger Chicken With Fried Veggies 

An easy to prepare the dish, Ginger Chicken is a hearty and delicious meal. Consuming only a little time from your busy schedule and leaving you with a wonderful outcome. 

The specialty of this dish is its stir fry sauce. You can either use fish sauce or oyster sauce. Firstly, prepare your sauce by mixing together honey, soy sauce, vinegar, corn flour, and the fish or oyster sauce. Whisk the ingredients over low heat until thickened. If you want to add in a bit of spice, throw in chili flakes or pour some chili sauce when the sauce cools down. 

Next, stir fry your vegetables. Heat olive oil in a large skillet and put some garlic and onion. Also, add some ginger and toss and turn over till it gives off its scent. Now, add small chopped pieces of chicken and cook for a while. Mix in your veggies, preferably, onion, bell peppers, broccoli, carrots, corn, and peas. 

Cook until the chicken pieces turn golden brown and the veggies turn crispy but not too hard. Lastly, pour the sauce evenly over all the ingredients. Make sure to turn the heat to a minimum at this point. Turn off the flame as soon as the chicken and other ingredients have been coated with the sauce. If you want, you can also pour the sauce after removing the chicken from the skillet. 

Squeeze some lime juice when done to enhance the flavors. 

Although chicken ginger itself is a complete meal, it can still be served with side dishes. Potato wedges, crusty garlic bread and sometimes rice too. Milkshakes top off the dish in an amazing way. 

Creamy Mushroom Soup 

A soup offering a wonderful aroma and rich, creamy texture, Mushroom Soup is a must at a dinner table. Easy to prepare and loved by all, this soup contains the best deep earthy flavors. Full of a variety of flavors like garlic, onions, and herbs which are subtle enough to enhance the natural flavor of mushrooms without overpowering it, this soup is a relish. 

Start the recipe by heating oil in a large pot. Sauté the onions for a minute or two and cook the garlic until fragrant. Put it aside. Next, cook your mushrooms in butter with a pinch of salt. Keep the heat to a medium. Wait until they give off their juices and reduce the heat. Let the juice evaporate and transfer them to the pot when they turn golden brown. Mix onion and mushrooms and cook for 5 minutes. 

Sprinkle the mushrooms with flour, mix well and cook for a while. Put in the chicken stock and put the flame on low. Cover the pot and allow it to simmer for 15-20 minutes. Occasionally stir the mixture, until thickened. Stir in the cream, to give it a delightfully smooth and creamy texture. Allow it to gently simmer. Make sure not o boil it. Adjust salt and pepper to suit your taste. Lastly, garnish with thyme leaves or parsley. 

If you are looking for more recipes you can try these 8 foods during Suhoor to stay energized provided by Bokitta’s pinless hijabs. Have fun trying these recipes for Ramadan!

Very Delicious Vegan Recipes That Are Actually Affordable

Vegan diets, or vegan-based diets, have been increasing in popularity over the years. While it's a challenging commitment to be a vegan, the health benefits are even more challenging to ignore. You can usually reduce your intake of saturated fat, cholesterol, and sodium which all often have beneficial impact on your heart health. Many others have reported reductions in joint inflammation, less allergies, a stronger immune system, and more energy.

And then there is the ethical benefit of not having to worry about the treatment of animals involved in the meat and dairy industries. While some animals are treated humanely, many are not. Being vegan can show support for our animal friends.

Eating as a vegan doesn't have to be boring, bland, or repetitive. It's not just about fruits and veggies. The possibilities for tasty meals is endless with the right knowledge and creativity! It also doesn't have to be expensive if you know what you're doing and cook frugally. Enjoy the growing number of vegan recipes below! 

- Low Fat Vegan Macaroni Salad 

- Cucumber Tomato & Avocado Sandwich 

- Mouth Watering Mixed Berry Oatmeal 

- Protein Packed Super Soup 

- Protein Packed Super Salad

- Homemade Apple Breakfast Strudel

- Berry Blast Organic Fruit Salad 

- Fresh Fruit Protein Smoothie 

- Reduced Fat Sugar-Free Pumpkin Spice Latte 

- Premium Protein Buff Bites

- Decaf Chocolate Chai Tea

- Bold Black Bean Salsa Bread 

- Wholesome Homemade Whole Wheat Bread 

- Rockin' Roasted Red Peppers 

- Mouth-Watering Marinated Broccoli Stems 

- Quick & Easy Broccoli Pasta 

- Potato & Collard Curry Soup 

- Homemade Almond Milk 

- Grapefruit & Orange Salad 

- Roasted Salty Sweet Garbanzo Beans 

- Homemade Amish White Bread 

- Gluten Free Carrot Souffle 

- How Restaurants Can Offer A Vegan Menu


More very delicious and affordable vegan recipes coming soon! Now brew up some coffee with almond and start cooking!


More Frugal Fitness Finds Below

Sensational Salmon & Spinach Superfood Gluten-Free Recipe

Salmon is one of the healthiest fish you can eat, and spinach (along with other similar options like kale and lettuce) are some of the healthiest vegetables out there. Put them together and you can an epic super-food combo! This recipe is gluten-free and packed with protein for our pescatarian pals. Enjoy this frugal feast:

Ingredients 

- 1 tablespoon sesame oil 
- 1 large salmon fillet
- 1 cup spinach or spinach / kale / lettuce mix
- Lemon juice
- 1 tablespoon chopped parsley 
- Garlic salt to taste

Serve with additional superfoods like tomatoes and avocado.

Directions

Heat the oil in a pan and fry the salmon on both sides for five minutes each until the salmon is golden and the fish flakes. Place on a plate to rest. Pour the spinach into the pan and sauté for two minutes stirring continuously. Serve the spinach on a plate and top with the salmon. Pour in the lemon juice and add garlic salt and parsley. Season the sauce as desired. Do not allow the sauce to boil just heat it through. Place salmon over spinach or spinach. Top with additional garlic salt and or lemon juice as desired. Enjoy the frugal feast my friends!

I hope you enjoyed this free healthy recipe for sensational salmon and spinach on a frugal budget.

Interested in more free healthy frugal recipes? 

Read My Posts:

- Cucumber & Avocado Sandwich

- Fish Stew Feast

Frugal Fitness

More Frugal Fitness Finds Below

Amazing Avocado Toast Vegan Recipe

Avocado toast is all the rage these days because avocados are true super-foods full of heart healthy fats and fiber. The healthy homemade whole wheat bread also adds some extra nutrition versus your average store brand bread. This simple and spicy vegan recipe is a delicious way to snack or substitute in for a meal if needed. 

Ingredients 

- 1 ripe avocado 
- 2 slices homemade whole wheat bread 
- Lemon Juice 
- Garlic Salt 
- 1/4 teaspoon crushed red pepper flakes

Directions

Remove the avocado flesh from the shell and mash it together with the lemon juice. Season the avocado with garlic salt and crushed red pepper flakes as you like. Once you toast the homemade whole wheat bread, slather it with the avocado mixture. Serve with some tea, coffee or juice. Enjoy the fun frugal feast!

I hope you enjoyed this free healthy frugal vegan to help you eat right on a lean budget.

Interested in more free healthy vegan frugal recipes? 

Read My Posts:

- Veggie Rice Noodle Salad

- Mango Fruit Bars 

More Frugal Fitness Finds Below

Fantastic Fish Stew Spicy Recipe

Want a hearty and healthy soup that gives you the protein and fiber you need? Look no further than this fantastic fish stew frugal recipe!

Ingredients 

- 1 tablespoon olive oil
- 2 diced carrots 
- 2 diced celery sticks 
- 2 leeks finely sliced 
- Can of chopped tomatoes 
- Two finely chopped garlic cloves 
- Fish or vegetable stock 
- Fish fillet chopped
- Garlic salt if desired
- 1 teaspoon Chia seeds
- 1 teaspoon ground flaxseed
- top with additional greens and spices

Directions

Heat the oil in a pan and sauté the carrots, garlic and celery for 5 minutes. Pour in the tomatoes, leeks and stock and bring the pot to a boil. Lower the temperature, cover the pot and simmer for 15 minutes until the vegetables are almost ready. Add the fish and cook for seven minutes more. Season the soup with garlic salt and top with additional spices and greens as desired. Serve the soup with slices of homemade bread to balance the spice. Dipping is encouraged! Enjoy the frugal feast my friends!

I hope you enjoyed this free healthy recipe for fantastic fish stew on a frugal budget.

Interested in more free healthy frugal recipes? 

Read My Posts:

- Steamed Chinese Fish & Vegetable Stir Fry

- Rice Noodle Salad With Sesame Dressing

More Frugal Fitness Finds Below

4 Healthy Meals That Won't Derail Your Diet Or Break Your Budget

It's not always easy to find some convenient, affordable, and healthy meals that actually taste amazing and won't derail your diet. Enjoy these 4 healthy and tasty simple options for frugal feasts!

1. Avocado Toast With Eggs 

Ingredients 

- 2 Eggs (or egg whites)
- One ripe avocado 
- Two slices whole wheat toast 
- Lemon Juice 
- Garlic Salt 

Instructions

Remove the avocado flesh from the shell and mash it together with the lemon juice. Season the avocado with salt and pepper as you like. Oil a pan and fry the eggs sunny side up as you slightly toast the bread slices. Once the bread is ready, slather it with the avocado mixture. Place the cooked eggs on top of the toast and serve. You can have this simple meal with some tea, coffee or juice. 

2. Fruit, Muesli, Seeds & Yogurt 

Ingredients 

- 3 tablespoon high fiber muesli 
- 1 tablespoon sunflower seeds, flax seeds & pumpkin seeds mix 
- 1/2 banana sliced
- 1/3 cup blueberries 
- 1 cup of fat free Greek yogurt 

Instructions

Pour the seeds into a bowl. Add the high fiber muesli. Pour the Greek yogurt on top of the seeds and muesli. Drop the slices of fruit or berries on top and eat. Have with some pumpkin coffee or chai tea for a natural energy boost in the morning.

3. Fantastic Fish stew 

Ingredients 

- 1 tbsp olive oil
- 2 diced carrots 
- 2 diced celery sticks 
- 2 leeks finely sliced 
- 250 g can of chopped tomatoes 
- Two finely chopped garlic cloves 
- 500 ml fish stock 
- Fish fillet cut into chunks
- Salt and pepper to taste 

Instructions

Heat the oil in a pan and sauté the carrots, garlic and celery for 5 minutes. Pour in the tomatoes, leeks and stock and bring the pot to a boil. Lower the temperature, cover the pot and simmer for 15 minutes until the vegetables are almost ready. Add the fish and prawns and cook for seven minutes more. Season the soup with pepper and salt to taste. Serve the soup with slices of whole wheat bread. 

4. Salmon and Spinach 

Ingredients 

- 1 tablespoon sesame oil 
- 1 large salmon fillet
- 1 cup shredded spinach 
- Juice of half a lemon 
- 1 tablespoon of capers 
- 2 tbsp chopped parsley 
- Salt and pepper

Instructions

Heat the oil in a pan and fry the salmon on both sides for five minutes each until the salmon is golden and the fish flakes. Place on a plate to rest. Pour the spinach into the pan and sauté for two minutes stirring continuously. Serve the spinach on a plate and top with the salmon. Pour in the lemon juice and add the capers and parsley. Season the sauce as desired. Do not allow the sauce to boil just heat it through. Spoon the sauce over the salmon and spinach and serve with lemon wedges. 

Eating clean doesn't have to be boring or expensive! Enjoy all 4 of these healthy recipes while maintaining your dietary goals! 

I hope you enjoyed this article about healthy meals that won't derail your diet or your budget!

Interested in more articles about free frugal meal plans and healthy recipes? 

Read My Posts:

- Homemade Amish White Bread Recipe

- Top Tips To Stay Motivated To Keep Losing Weight


Frugal Fitness
World Wide Wellness

More Frugal Fitness Finds Below

Bold Black Bean Salsa Bread Recipe

Bread is the best, but it's even better when you can make it healthier and boost the flavor. Black bean salsa bread certainly satisfies those criteria. Enjoy this very fantastic vegan recipe with plenty of protein, fiber, and antioxidants! Get your bread machine ready...

Ingredients 

- 3 oz sun-dried tomatoes drained and diced 
- 1/2 a can of black beans drained 
- 1/2 small onion 
- 1 tablespoon diced jalapenos 
- 2 cups hot filtered water
- 1 garlic clove, minced 
- 1 teaspoon onion powder 
- 1 teaspoon garlic powder 
- 1/2 teaspoon cumin 
- 1 teaspoon of cayenne pepper
- 1 tablespoon ground flaxseed
- 1 teaspoon Chia seeds 
- 5-6 cups whole wheat flour 
- 2 tablespoon brown sugar 
- 1 tablespoon salt dash coarsely ground black pepper 
- 2 tablespoon of dry yeast 
- 1 cake pan of hot water for humidity 

Instructions

Dough Directions:

Mix 3 cups of the flour with the yeast, sugar, onion powder, garlic powder, cumin, cayenne pepper and salt. Pour in the hot water and beat 100 strokes (or 3 minutes with a mixer). Take 1/2 of the black beans and smash with a potato smasher (or some other method). Mix together smashed black beans, whole black beans, tomatoes, onion, jalapenos and minced garlic. Add to flour mixture and mix well. Stir in the remaining flour until the dough loses its stickiness. Turn onto a floured surface. Knead for 8 minutes. Place dough in a greased bowl and cover with a warm damp cloth. Let rise for 15 minutes in a warm spot (away from drafts). Punch down and divide the dough into two pieces. Shape into round loaves and place on a greased baking sheet. Cut an “X” one-half inch deep in each of the loaves with a wet sharp knife. Place baking sheet with loaves in the middle of a COLD oven. Place a pan of hot water on the lowest shelf. Heat the oven to 400 degrees and bake 40-50 minutes until golden brown. 

Bread Machine Directions: 

Add 1/2 of the black beans, tomatoes, onions, jalapeños and 2 cups of water (although if you can finely dice the onions and jalapeños, you don’t have to blend them) to a blender. Blend for less than 1 minute, just enough to do a good dice. Add to bread machine pan. Add all the dry ingredients to the bread machine pan, on top of the wet mixture. On the bread machine, select the dough setting and press start. Place dough in a greased bowl and cover with a warm damp cloth. Let rise for 15 minutes in a warm spot (away from drafts). Punch down and divide the dough into two pieces. Shape into round loaves and place on a greased baking sheet. Cut an “X” one-half inch deep in each of the loaves with a wet sharp knife. Place baking sheet with loaves in the middle of a COLD oven. Place a pan of hot water on the lowest shelf. Heat the oven to 400 degrees and bake 40-50 minutes until golden brown. Enjoy the frugal feast!

I hope you enjoyed this free healthy frugal recipe for black bean salsa bread to improve performance on a lean budget.

Interested in more free healthy frugal vegan recipes? 

Read My Posts:

- Reduced Sugar Low Fat Decaf Chocolate Chai Latte

- Healthy Juice Cleanse Detox Recipes

Stay Frugal & Fit My Friends!

Frugal Fitness

Read More Free Articles Below

Healthier Homemade Dark Chocolate Wheat Bread Vegan Recipe

Everyone loves bread and everyone loves chocolate... so why not combine the two! And while we're at it, cut down on the saturated fat and sugar while boosting protein, fiber, and omega-3 fatty acids. The chocolate isn't overpowering in this recipe, a bit more subtle than other sweetbreads. Try this free healthier homemade double dark chocolate wheat bread vegan recipe with fit friends and family.

Double Dark Chocolate Wheat Bread

Makes: 1 Loaf

Equipment Needed:  Breadmaker

Ingredients: 

- 1/4 cup agave nectar
- 1 cup warm filtered water 
- 1/2 cup unsweetened soy milk 
- 2 tablespoon Earth Balance vegan vegetable oil spread
- 1 teaspoon salt 
- 1/2 cup dark cocoa powder (100% cacao)
- 2 cups bread flour 
- 2 cups wheat flour 
- 2 teaspoon active dry yeast 
- 1 teaspoon ground flaxseed
- 1 teaspoon Chia Seeds

Instructions

Using a bread machine, mix all the ingredients. Select Dough cycle then press Start button. Once the dough is ready, place on a floured surface. Place dough into bread pan and place in unheated oven for 30 minutes. After the 30 min has passed and the dough is still in the oven, heat your oven to 350 degrees. Bake for 30 minutes once the oven is preheated. Remove from pan and cool. Store the bread in a tightly sealed container. Enjoy this badass bread frugal feast with family and friends!

I hope you enjoyed this free reipe for healthier homemade double dark chocolate wheat bread on a frugal budget.

Interested in more free healthy frugal recipes? 

Read My Posts:

- Wholesome Whole Wheat Bread Recipe

- Healthy Homemade Peanut Butter Recipe

Stay Frugal & Fit My Friends!

Frugal Fitness

Read More Free Articles Below

Hearty Healthy Homemade Pumpernickel Bread Recipe

Pumpernickel bread is a good darker and thicker bread with higher levels of protein, fiber, and antioxidants than the average white bread. As you can see from the ingredient list, this recipe is a lot different than your average homemade wheat bread or light bread, kind of like a Guinness versus a Budweiser in terms of look, taste, thickness, and nutritional value. Enjoy this hearty healthy homemade pumpernickel bread recipe on a frugal budget!

Makes:  1 Pound Loaf

Ingredients: 

- 3/4 cup filtered water 
- 1/2 teaspoon instant coffee 
- 1-1/4 tbsp Butter 
- 1/2 cup White Bread Flour 
- 2 tablespoon Cornmeal 
- 1 tablespoon Dry Milk 
- 1/3 cup Wheat Bread Flour 
- 2 tablespoon Molasses 
- 1 tablespoon Gluten 
- 2/3 cup Rye Flour 
- 1-1/4 tablespoon Sugar 
- 1-2/3 teaspoon Fast Rise Yeast 
- 2 tsp Caraway Seeds 1 tsp Salt 
- 2 tablespoon 100% Cocoa powder
- 1 teaspoon ground flaxseed

Instructions:

Place all ingredients into bread maker machine using whole wheat bread dough setting. Remove the dough from machine, shape the loaf and place into lightly grease bread pan with lid. Let rise for 1 hour. Bake at 350 degrees for 35-40 minutes for a 1 pound loaf. Remove from pan and cool. Store the bread in a tightly sealed container. Enjoy this hearty homemade frugal feast!

I hope you enjoyed this free recipe for hearty healthy homemade pumpernickel bread on a frugal budget.

Interested in more free healthy frugal recipes? 

Read My Posts:

- Quinoa Stuffed Peppers Recipe

- Italian Apple Breakfast Strudels Recipe

Stay Frugal & Fit My Friends!

Frugal Fitness

Read More Free Articles Below

Healthy Homemade Organic Oatmeal Bread Recipe

If you're like the wise Oprah or myself then you probably love bread! Oatmeal bread is a delicious, affordable, and healthier alternative to white bread or other processed breads, especially when it's all organic! It has much higher amounts of fiber and protein content without spiking your blood sugar. Enjoy this outstanding organic oatmeal bread frugal recipe:

Makes 1 Pound Loaf

Ingredients

- 1.25 cups filtered water 
- 1 tablespoon Organic I Can't Believe It's Not Butter Spread 
- 2.5 cups organic flour 
- 1 teaspoon organic fast rise yeast 
- 1/2 cup organic quick oats
- 2 tablespoon organic Honey or 1 tablespoon organic agave nectar
- 2 teaspoon Salt 
- 1 teaspoon organic ground flaxseed (optional)

Instructions 

Place all ingredients into bread maker machine using white bread dough setting. Remove dough from bread maker machine, shape loaf and place into lightly greased bread pan with lid. Let rise for 1 hour. Bake at 350 degrees for 35-40 minutes. Remove organic bread from pan and cool. Store the bread or leftovers in a tightly sealed container. Enjoy the healthy homemade bread, you earned it!

Bring this doughy delight to your next family gathering and you'll be influential indeed!

I hope you enjoyed this free healthy homemade organic oatmeal bread recipe on a lean budget.

Interested in more free healthy homemade frugal recipes? 

Read My Posts:

- Southwestern Chicken Quinoa Stuffed Peppers

- Healthy Homemade Green Hot Sauce

Stay Frugal & Fit My Friends!

Frugal Fitness

Read More Free Articles Below

Healthy Homemade Light Rye Bread Recipe

Rye bread is amazing, and it's even better when it's homemade and right out of the oven! Yeah it's filled with plenty of carbs, it's bread after all, but this recipe at least substitutes butter for Smart Balance vegetable oil spread to cut down on saturated fats while increasing Omega-3 fats. Enjoy the frugal feast ballin bread in moderation or if you're carbo-loading!

Makes: 1 Pound Loaf

Ingredients

- 3/4 cup filtered water 
- 2 teaspoon Cornmeal 
- 1-1/2 cups White Bread Flour 
- 3 teaspoon Caraway Seeds 
- 1/2 cup Rye Flour 
- 1/2 tablespoon Gluten 
- 1-1/2 tablespoon Sugar 
- 2 teaspoon Active Dry Yeast 
- 3/4 teaspoon Salt 
- 1 tablespoon Smart Balance vegetable oil spread 

Instructions

Place all ingredients into bread machine using whole wheat bread Dough setting. Remove dough from machine, shape loaf and place into lightly grease bread pan with lid. Let rise 1 hour. Bake at 350 degrees for 35-40 minutes for a 1lb loaf or 40-45 minutes for a 1.5-2lb loaf. Remove from pan and cool. Store the bread in a tightly sealed container or serve to your hungry guests like bread-loving Oprah!

I hope you enjoyed this free healthier frugal recipe for homemade light rye bread on a lean budget.

Interested in more free healthy frugal recipes? 

Read My Posts:

- Reduced Sugar Traditional Apple Cider Recipe

- Gluten Free Lemon Squares Recipe

Stay Frugal & Fit My Friends!

Frugal Fitness Food

Read More Free Articles Below

Reduced Sugar Baked Chocolate Oatmeal Protein Muffins Recipe

Oatmeal muffins are always great, but when you throw in some unsweetened applesauce and chocolate whey protein powder they get even better! Try out this fantastically frugal decadent dessert or savory snack and skip out on the extra sugar.

Ingredients 

- 1/4 cup egg beaters 
- 2 cups unsweetened applesauce, unsweetened 
- 1 teaspoon vanilla extract 
- 3-4 mashed bananas 
- 2 tablespoon Splenda or Truvia
- 1/4 cup ground flaxseed 
- 1 teaspoon Chia seeds
- 1 tablespoon ground cinnamon 
- 3 teaspoon baking powder 
- 1 teaspoon salt to taste
- 6 cups oatmeal 
- 2 cups unsweetened soy milk 
- 2 scoops chocolate or fudge brownie whey protein powder 

Instructions 

Preheat oven to 350 degrees. Mix eggs, vanilla, applesauce, banana and Truvia / Splenda together in a bowl. Add in oats, salt, baking powder, flaxseed, Chia seeds, chocolate protein powder and cinnamon – mix well with wet ingredients. Finally pour in unsweetened soy milk and combine. Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups. If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter. Bake 30 minutes until a toothpick in center comes out clean. 

Cool then enjoy or freeze them in gallon freezer bags and enjoy the low sugar protein power to stay lean!

I hope you enjoyed this free healthy recipe for reduced sugar baked chocolate oatmeal protein muffins on a lean budget.

Interested in more articles about ? 

Read My Posts:

- Low Fat Chicken Enchilada Casserole

- Chicken Breast Stew With Herb Dumplings

Stay Frugal & Fit My Friends!

Frugal Fitness

Read More Free Articles Below

Healthy Homemade Great Guacamole Rockin Recipe

Where's the guac? Guacamole is a healthy and affordable way to increase your healthy fat intake through avocados and spices. Avocados are a super food after all with plenty of heart healthy omega-3 fatty acids and fiber! It's perfect accompanied with other Mexican food or with your other favorite staple meals. Enjoy this health-tastic homemade great guacamole recipe for all occasions:

Ingredients: 

- 2 large ripe pitted and peeled Avocados 
- 1 medium, finely chopped Roma tomato
- 2 finely chopped Jalapenos 
- 1/4 medium chopped Onion 
- 1-2 finely chopped 
- Garlic Clove 
- 2 tablespoon fresh Cilantro finely chopped
- 2 tablespoon lime juice 
- 1 tablespoon lemon juice (optional)
- 1/2 teaspoon Salt & Black Pepper to taste
- 1/4 teaspoon cayenne pepper
- 1 teaspoon Onion powder 
- 1 teaspoon Garlic powder 

Instructions:

In a medium bowl, mash together the avocados, lime juice, and salt. Stir in cayenne pepper, cilantro and black pepper. Mix in onion, jalapenos, tomatoes, and garlic. Refrigerate 1 hour for best flavor, or serve immediately for friends and family. Enjoy this low sugar and heart healthy excelente guacamole!!

I hope you enjoyed this free healthy homemade recipe for great guacamole on a lean budget.

Interested in more affordable healthy homemade recipes? 

Read My Posts:

- Berry Blast Organic Fruit Salad

- Gluten Free Pizza Scrolls

Stay Frugal & Fit My Friends!

Frugal Fitness

Read More Free Articles Below