Breakfast:
Homemade Pancakes

1 egg, well beaten
3 /4 cup (175 mL) milk
1 tbsp (15 mL) melted margarine
1 cup (250 mL) flour
1 1/2 tsp (7 mL) baking powder
1 /4 tsp (1 mL) salt
1 /2 tbsp (7 mL) sugar

Method: In a small bowl, combine egg, milk and melted margarine. Add to sifted ingredients. Mix the batter only until it is smooth. Do not over mix. Drop by spoonful onto a heated non stick skillet. Cook over medium heat until bubbles appear on the top of the pancake. Flip the pancake and bake on the other side until golden brown.

Serves: Makes 8 medium pancakes
Cost: $0.76 per recipe (4 servings).

Lunch:
Green Pepper and Mushroom Frittata

7 eggs, beaten
1 medium green pepper, seeded and diced
1 /2 cup (125 mL) mushrooms, sliced
1 /2 cup (125 mL) milk
1 /2 cup (125 mL) Longo's mozzarella cheese, grated
2 green onions, chopped

Method: In a medium bowl, beat the eggs, and mix in milk to combine. In a medium non-stick skillet, over medium-high heat, cook green pepper and mushrooms for about 3 minutes, or until tender. Add the egg mixture to the skillet, pouring over the vegetables. Cook without stirring, until the mixture is set, but the top is still slightly soft. Sprinkle grated cheese over the top. Cover with a lid for about 3 minutes, or until the cheese is melted.

Serves: 4
Cost: $4.05 per recipe (4 servings).

Healthy Sweet Potato Home Fries

3 1 /2 cups ( 875 mL) sweet potatoes sliced lengthwise like french fries
2 tbsp (30 mL) Western Family vegetable oil

Method: Preheat oven to 375°F (190°C). Place sweet potato slices onto a non-stick baking sheet. Coat the fires with vegetable oil. Bake in preheated oven for 25 minutes, or until the fries are lightly golden, turn occasionally. Season if desired.

Serves: 4
Cost: $0.82 per recipe ( 4 servings).

Homemade Applesauce

4 large apples
1 /2 cup (125 mL) water
1 tsp (5 mL) cinnamon (optional)
sugar to taste (optional)

Method: Wash and core apples, and chop finely. Remove peel if desired. Place the chopped apple into a medium sized microwave proof bowl. Add water to the apples, and place into microwave oven. Cover bowl with a microwave proof cover. Cook on high power for 3 1/2 - 4 minutes, or until the apple is soft.
Remove from microwave oven and mash lightly with a fork to desired consistency.

Serves: 4
Cost: $1.09 per recipe (4 servings).

Lunch:
Bean Chili

1 medium onion, peeled and chopped
1 3/4 cups ( 425mL) Longo's canned tomatoes
2 1/2 cups (613 mL) Western Family canned red kidney beans, drained and rinsed
2 tbsp (30 mL) Western Family vegetable oil
2 tbsp (30 mL) chilli powder

Method: In a medium size sauce pan, over medium high heat, heat the oil. Add the chopped onion and cook for about 3 minutes, or until onion is soft. Add the rinsed kidney beans and canned tomatoes. Cook over medium high heat until mixture boils, then reduce to simmer for about 15 minutes. Add chilli powder just before serving, and mix well to combine.

Serves: 4
Cost: $2.48 per recipe (4 servings).

Dinner:
Apple Crisp

3 1/2 medium apples, cored and diced, peeled if desired
2 tbsp (30 mL) flour
1 tsp (5 mL) Western Family margarine
2 tbsp (30 mL) packed brown sugar
1 /2 tsp (2 mL) cinnamon

Method: In a medium size microwave proof bowl, place the diced apple. In a small mixing bowl, combine the flour, margarine, brown sugar and cinnamon using a fork to crumble the mixture. Place the mixture on top of the apples. Place bowl into microwave oven and cook on high power for 5 - 6 minutes, or until the apple slices are soft.

Serves: 4
Cost: $1.75 per recipe ( 4 servings).

Lunch:
Salmon Salad Bun-wiches

8 3/4 oz. (262.5 g) Western Family canned salmon, drained
1 cup (250 mL) diced celery
4 tbsp (60 mL) mayonnaise
4 tbsp (60 mL) relish
3.5 Longo's whole wheat buns, split
4 tsp (20 mL) Western Family margarine

Method: Split the buns in half and spread margarine over each slice.
In a small mixing bowl, combine the drained canned salmon, diced celery, mayonnaise and relish.
Mix well with a fork to combine. Place salmon salad onto bun half and top with the remaining bun half.

Serves: 4
Cost: $3.19 per recipe (4 servings)

Dinner:
Sweet and Sour Chicken Broccoli Stir Fry

8  3/4 oz (262.6 g) chicken leg, cooked, cut into strips
1 1/2 cups (375 mL) broccoli
3 1 /2 cups (875 mL) cooked Western Family rice
1 /2 cups (125 mL) sweet and sour sauce

Method: Steam the rice and broccoli. Heat a medium size non-stick skillet over medium high heat, and add cooked chicken strips, rice and sweet and sour sauce. Cook for about 3 minutes, stirring constantly.

Serves: 4
Cost: $3.08 per recipe (4 servings)

Breakfast:
French Toast

6 slices Longo's whole wheat bread
1 large egg
1 tsp (5 mL) nutmeg
1 tbsp (15 mL) sugar
1 tsp (5 mL) cinnamon
1 /2 cup (125 mL) milk

Method: In a large flat dish, beat together the egg, milk, sugar, cinnamon and nutmeg until well combined. Dip both sides of the bread into the egg mixture. Cook the bread in a non-stick skillet over medium heat for about 1 minute. Flip the bread and cook the other side for an additional minute, or until golden brown. Serve immediately.

Serves: 4
Cost: $1.40 per recipe (4 servings)

Lunch:
Curry Chicken Wrap

3 1/2 Longo's  whole wheat wraps
3 1/2 cups romaine lettuce, shredded
1 cup (250 mL) seedless grapes
8  3/4 oz (262.5 g) cooked chicken, diced
2 tbsb (30 mL) mayonnaise
175 g plain yogurt
2 tbsp (30 mL) curry powder

Method: In a medium size mixing bowl, combine diced chicken, grapes, mayonnaise, yogurt and curry powder. Mix well to combine. Place the filling and shredded lettuce into whole wheat wraps and serve.

Serves: 4
Cost: $5.30 per recipe (4 servings)

Dinner:
Skillet Ground Beef and Tomato Spaghetti Dinner

3 stalks celery, diced
1 medium green pepper, seeded and diced
1 medium onion, diced
2 cups (500 mL) Western Family canned tomatoes
3 1 /2 cups cooked Western Family spaghetti
262.5 g ground beef, cooked
75 g grated Western family mozzarella cheese
2 tsp (10 mL) Longo's Italian seasoning

Method: Cook spaghetti according to package directions, then set aside. In a large non-stick skillet cook the ground beef and set aside. Cook the celery, green pepper and onion on medium high heat for about 3 minutes, or until soft. Add the canned tomatoes, and continue cooking for 10 minutes over medium heat. Stir occasionally. Add the ground beef, cooked spaghetti, and Italian seasoning, and stir to combine. Continue cooking over medium heat for 3-4 minutes. Serve topped with grated cheese.

Serves: 4
Cost: $5.06 per recipe (4 servings)

Lunch:
Barley, Corn and Bean Salad

3 1/2 cups (875 mL) barley, cooked
1 /2 cup (375 mL) carrot sliced in coins
1 can (341 mL) Western Family canned corn, drained
(613 mL) canned Western Family red kidney beans, drained and rinsed
50 g Longo's  cheddar cheese, cubed
2 tbsp (30 mL) Western Family Italian salad dressing

Method: Cook the barley according to package directions. In the meantime, into a large serving bowl, place the carrot coins, canned corn, kidney beans and Italian salad dressing. Add the cooked barley and stir well to combine. Top with cheese cubes. Refrigerate until served.

Serves: 4
Cost: $3.53 per recipe (4 servings)

Dinner:
Sweet and Sour Broccoli Tofu Stir Fry

1 1/2 cups (375 mL) broccoli
3 1/2 cups (875 mL) cooked rice
600 g firm tofu, diced
1 /2 cups (125 mL) sweet and sour sauce

Method: Cook the rice according to package directions, then set aside. Steam the broccoli. In a large non-stick skillet over medium high heat, heat the tofu, broccoli, cooked rice and sweet and sour sauce for 4 - 5 minutes, or until mixture bubbles.

Serves: 4
Cost: $5.10 per recipe (4 servings).

Lunch:
Skillet Lazy Ground Beef Cabbage Rolls

3  1/2 cups (875 mL) cabbage wedges
1 medium onion, diced
1 tsp (5 mL) garlic, crushed
2  1/2 cups ( 625 mL) cooked rice
8 3 /4 oz (262.5 g) ground beef
2 tbsp (30 mL) Western Family vegetable oil
salt and pepper to taste (optional)

Method: Boil the cabbage wedges in a medium size pot, for about 4 minutes, or until tender. In a large sauce pan, over medium high heat, heat the oil, diced onion and garlic. Cook for 2 -3 minutes, or until the onion softens. Add the ground beef and cook until done. Combine the cooked rice with the ground beef mixture, and stir well. Season if desired. Layer the cabbage wedges in a microwave proof 8" square baking pan. Spoon the ground beef mixture over the cabbage wedges. Serve immediately.

Serves: 4
Cost: $2.80 per recipe (4 servings).

Dinner:
Chili Bean Stuffed Sweet Potatoes

3 1/2 medium sweet potatoes (yams)
1 medium onion, diced
2 tbsp (30 mL) Western Family vegetable oil
1 can (796 mL) Longo's canned tomatoes
1 can (591 mL) Western Family kidney beans, drained and rinsed
1 tbsp (15 mL) chili powder

Method: Wash and pierce the sweet potatoes, then bake in microwave oven for 8 - 10 minutes, or until tender when poked with a knife. Remove the sweet potatoes from the microwave oven, and cut in half. Scoop out half of the filling from each sweet potato. In a medium size mixing bowl, combine the sweet potato, kidney beans, canned tomatoes, diced onion and chili powder, and mix well to combine. Place filling back into the sweet potato shells and then onto a microwave proof baking pan. Bake on high power for 4 - 5 minutes, or until mixture is heated.

Serves: 4
Cost: $3.42 per recipe (4 servings).

Lunch:
Tuna Celery Salad Sandwiches

2 stalks celery, diced
8 3/4 oz (262.5 g) Western Family canned tuna, drained
4 tbsp (60 mL) Western Family mayonnaise
7 slices Longo's whole wheat bread

Method: In a small mixing bowl, combine the tuna, mayonnaise and celery and mix well. Spread the tuna mixture onto the bread and cut into sandwiches.

Serves: 4
Cost: $2.62 per recipe (4 servings).

Dinner:
Homemade Shortcut Chicken Veggie Pizza

1 Longo's refrigerated pizza dough
1 green pepper, sliced and seeded
1 cup (250 mL) sliced mushrooms
1 can (341 mL) Western Family canned pineapple chunks, well drained
8 3 /4 oz (262.5 g) cooked chicken, diced
150 g Longo's grated mozzarella cheese
1 can (225 mL) Western Family pizza sauce

Method: Preheat oven to 350°F (180°C).  Spread the pizza dough on a large baking sheet or pizza pan. Spread the pizza sauce over the dough. Arrange the peppers, pineapple, chicken and mushrooms on top of the pizza dough. Top the pizza with the mozzarella cheese. Bake in preheated oven for 12 to 15 minutes, or until the cheese is lightly browned. Cut into wedges to serve.

Serves: 4
Cost: $8.43 per large ''healthy, full meal'' pizza (4 servings).