COOKING 101

~Essential basics of cooking on a

budget~
 Introduction

So you want to start cooking but you don’t know where to start?
Well you’ve come to the right place! This book was intended for
those that want to understand the bare basics of cooking,
especially when on a budget. We will go over tips, tricks, cooking
basics, and easy recipes that anybody can follow.

We at Coos County Public Health hope that this booklet helps

inspire you to start cooking in your day-to-day life. We hope to
show that cooking can be simple, and is a much cheaper option
than eating out, even cheaper than eating at fast food
restaurants!

Enjoy!

Nicole Bowman
Author
Oregon Health Authority - AmeriCorps VISTA partnership
Coos County Health & Human Services
 Table of Contents

Budgeting

1 ……. 10 tips to stretch your 16......….How to thaw frozen

food budget meat
2……..Comparing unit prices 17….….How to bake chicken
3……..What you can buy for $13 18…......How to cook ground
4……..Food Safety beef

Tips on types of Foods Simple and cheap recipes

5…….Tips on freezing foods 19.……..Snacks

6…….Fruits & Vegetables 22 ……..Breakfast
7 ….... Bread, Grains, and Beans 26 ……..Simple Sides & Salads
8 ….....Milk Products and Meat 33…….. Salad Dressing
34 ……..Main Course
Essential Basics

9….......How to cook dried beans Information

10…..…How to cook rice
11…......How to cook potatoes 42…...More Information and
13…......How to cook hard-boiled Recipes
eggs 43……Sources
14……..How to make tofu tasty 44……Notes
 Cooking 101

10 Tips to Stretch your Food Budget

1. Plan meals and snacks for the week according to your budget
2. Make a grocery list (and follow it!)
3. Do not go to the grocery store hungry (you will end up
getting more than what is on your list!)
4. Ask about loyalty cards at your local grocery store to get
special offers and discounts
5. Check for sales and coupons in the local paper or online
6. Consider shopping at discount stores
7. Cook meals that may stretch leftovers from the day before
(soups and casseroles are great ways to do this)
8. Plan some meals that don’t have meat (meat’s expensive!).
Some good substitutes may be using beans, eggs, tofu, and
peanut butter.
9. Freeze leftovers or bulk food items. Cook in bulk and freeze
meal portions for another day. Refer to our tips on freezing
foods.
10. Plan based on what is already in your refrigerator/pantry.

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 Cooking 101

Comparing Unit Prices

What are Unit Prices?

Some stores show UNIT PRICES. This is the cost per ounce, pound,
quart, etc. You can find this on the shelf edge under the product and
next to the total price. Use the unit price to compare brands to get
the best bargain.

This is what it looks like:

Unit
Price

Let’s walk through an example:

Question: In the example below, what is the best bargain, the Name
Brand or the Store Brand product?

Answer: The Name Brand. All you have to do is look at the unit price
(price on top left).You pay $0.16 per oz for the name brand and $0.20
per oz. on the store brand.

Therefore, the name brand is a better deal in this example, since it is

$0.04 less!

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 Cooking 101

What you can buy for $13

You Could Buy… OR You Could Buy…

1. 1 pound cookies 1. 4 bananas

2. 10-ounce bag chips 2. 3 apples
3. 2 liter soda 3. 3 pears
4. ½ gallon ice cream 4. 3 oranges
5. 12 broccoli stems
6. 10 long carrots
7. 1 pound raisins
8. 1 jar applesauce
9. 1 large can frozen orange
juice concentrate
10. Either a jar of peanut butter
or ranch dressing for dip

 The first column may look appealing, but you are left with
completely empty calories, leaving you unfulfilled and wanting
more. Your food budget will suffer, ending in buying more food
than you need.

 The second column provides you with a lot more food, as well as
giving you a variety of vitamins, minerals, and micro/macro
nutrients. This just means that you are getting the best bang for
your buck for your health and your food budget. Your body will
feel more fulfilled and you will end up spending less overall.

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 Cooking 101

Food safety: what you should know

1. How long do I need to wash my hands?
To thoroughly get rid of bacteria, you must wash for 20 seconds
with soap and warm water.
2. Clean surfaces before and after handling food
Use antibacterial spray to wash off surfaces before and after
handling all foods.
3. Sponges also sponge up bacteria
Kitchen sponges are the number 1 source of germs in the house
(more than your bathroom!). To kill bacteria, microwave a damp
sponge once a week for one minute. Replace as frequently as
possible, and toss out immediately if your sponge starts to smell.
4. Separate your foods
It is very important to
separate raw meat, poultry,
and seafood from fruits,
vegetables, and cooked
foods when preparing
meals.
5. Cook meat thoroughly
Chicken, pork, hamburger,
sausages, chicken nuggets, kidneys, livers, kebabs, and any meat or
fish that have been minced or skewered should be thoroughly
cooked through (juices run clear).
6. Storing meat and animal products properly
Refrigerate meat, eggs, seafood and other perishables within 2
hours. Store meat/poultry on bottom shelf of refrigerator so as not
to touch or drip on any other food. Cooked meat should always be
stored separately from raw meat.

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Tips on Freezing Foods

1. Separate foods into meal portions

2. Seal tightly (you don’t want freezer burn!)

3. Label your food with the date of when you

cooked the food and the date of when you
froze the food.

4. Never refreeze

5. Great to freeze: butter/margarine, grated cheese, pastry, bread, any fruit

you’re planning to put in a smoothie, meat, soup, casseroles, lasagna,
chili

6. Defrost your freezer, make sure the ice doesn’t build up

7. Follow the “Do Not Freeze” list:

 Vegetables: Celery, cucumbers, lettuce, onions, peppers, raw

potatoes, radishes, sprouts, salad greens

 Fruit: Apples, grapefruit, grapes (unless you're planning on

eating them frozen), lemons, limes, oranges, watermelon

 Dairy: Milk, blocks of cheese, cottage cheese, cream cheese,

custard, eggs in shells, mayonnaise,
sour cream, salad dressing, yogurt
(unless you’re planning on eating it
frozen)

 Herbs: Basil, chives, parsley, other soft

herbs

 Other: Crumb toppings on casseroles and baked dishes, frosting

(egg white and cream based), fried foods, pasta, rice, sauces
(especially those made with cornstarch or flour)

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 Cooking 101

Tips for Fruits

 Buy apples, oranges, grapefruit, potatoes, onions, etc by the bag
instead of by the piece. They don’t spoil fast and this is the cheaper
option. Check carefully for already spoiled fruit/veggies before
buying.

 Canned fruits are almost as

nutritious as fresh fruit. Make sure it
is canned in juice and is low in
sodium.

 Freeze your fruit to make them last

longer. Berries are great to freeze
for a smoothie treat later.

Tips for Vegetables

 Buy frozen or canned veggies! They are just as nutritious if not more
nutritious than fresh veggies. They are also cheaper and last longer.

 Plant your own. You can buy seeds with food stamps!

 Both fruits and vegetables are

cheaper when they are in season.
Look online to get a month-to-month
breakdown to know what’s in season.
Many Farmer’s Markets accept food
stamps!

 Check out the local farmer’s market, sometimes you can find
cheaper deals than you’d find in the grocery store!

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Tips for Bread and Grains

 Look for bargains on day-old bread at grocery store, or go to your
local bakery outlet store

 Buy regular rice, oatmeal, and grits instead of instant. Save on

money, salt, sugar,
and calories.

 Look for 100% whole

wheat/grain. Plain
wheat and multigrain
breads are usually not
as nutritious. White
bread lacks the most nutritious parts of the grain and thus tends to
be empty calories

Tips for Beans

 Dried beans and peas are good source of protein/fiber. They can last
up to 2 years without spoiling if stored properly (sealed containers).

 Cooked beans and

opened cans of beans
have a shelf life of
about 5 days. Have a
designated day once a
week to clean out the
refrigerator of any leftover beans as well as cook your batch of
beans for the upcoming week

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 Cooking 101

Tips for Milk Products

 Buy the largest size you can of milk, yogurt, and cheese before it
could spoil. Larger sizes = cheaper overall

 Ultra-pasteurized milk has a

longer expiration date

 Buy block cheese instead of

shredded cheese to save on
money. Shred using a cheese
grater or manually chopping up
cheese if desired.

 Buy large containers of plain or vanilla yogurt and add fruit for taste.
Save on calories and money vs. getting single serving yogurts.

Tips for Meat

 Buy meats on sale; look for
specials at meat counter

 Buy meat in bulk, and

separate into portions then
freeze

 Whole chickens are cheaper

than buying parts of the
chicken!

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 Cooking 101

How to Cook Dried Beans

1. Sort. Look through bag to remove any damaged beans, small stones, or
dirt.

2. Soak. Choose one of 2 options:

a. Speedy Soak: Add 10 cups of hot water to 1 pound of dry beans.

Heat until boiling, then boil for 2-3 minutes. Remove from heat,
cover and let stand for 1-4 hours.

b. Overnight soak: Add 10 cups cold water to 1 pound of dry beans. Let
soak overnight.

3. After soaking, drain water out and rinse beans. Add 6 cups of fresh
water in pot or slow cooker and follow these directions:

a. Cook on stove: Cook on medium heat for 1.5-2 hours. Cover with lid
slightly tilted to let out steam, and cook until tender.

b. Cook with slow cooker: You can also use a slow cooker (aka
Crockpot) to cook beans: turn heat on high and cook for 6-8 hours
until tender.

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 Cooking 101

How to Cook Rice

Use a 1:2 ratio for rice and water (for every 1 cup of rice you want to use 2
cups of water). Cook a ½ cup of dried rice per person.

Ingredients

 1 cup rice
 2 cups water
 ½ teaspoon salt

Directions

1. Bring water to a boil on stovetop. Use a pan with extra room, since rice
expands when cooked.

2. Stir in rice and salt.

3. Cover the pot and turn the heat down low

Approximate cooking times:

White Rice: 18-25 minutes

Brown Rice: 30-40 minutes
Wild Rice: 45-60 minutes

4. Start checking rice at lowest times indicated above. When done, rice will
be firm and tender, and no longer crunchy.

5. When done, uncover the rice, take off the stove, pour out any extra
water if there’s any left and let sit for a few minutes to dry out.

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 Cooking 101

How to Cook Potatoes

Potatoes are easy to cook and can be enjoyed in many ways. Always wash
potatoes well using cold running water and a scrub brush. You can leave skin
on or off, and you can choose to cook potatoes whole or in pieces

Method 1: Bake: You can bake potatoes whole or in pieces:

Bake Whole Potatoes

1. Poke whole raw potatoes with
a fork several times before
putting in the oven.

2. Place whole potatoes directly

on the oven rack.

3. Bake medium to large potatoes

at 350F for about an hour or
until you can poke them easily with a fork or they feel soft when you
squeeze them. You can bake them at a higher temperature for faster
cooking and a crisper skin.

Bake Pieces Potatoes

1. Cut raw potatoes into wedges and season with salt, pepper or other
favorite seasonings. Put the wedges on a baking sheet.
2. Bake at 350F for about 20 to 30 minutes, depending on their size. You
can bake them at a higher temperature for a crisper surface. They are
done when you can poke them easily with a fork.

Method 2: Microwave

1. Cook potatoes whole or in pieces. Poke raw whole potatoes with a fork
several times before putting in the microwave to release steam during
cooking.

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 Cooking 101

2. Place them on a microwaveable plate or bowl. Microwave on high until

potatoes can be easily poked with a fork. Cooking time will vary in
different microwaves and with different amounts of potatoes. Start with
3 minutes for one potato and add time in small amounts until they are
soft.

Method 3: Boil

1. Add enough water to a saucepan to almost cover the potatoes. Bring

the water to a boil and then add the
potatoes.

2. Reduce heat slightly, then cover and

cook until potatoes can be easily
poked with a fork (20-30 minutes
depending on size of pieces).

Want Mashed Potatoes?

Any cooked potatoes can be mashed. Use a potato masher or even a fork to
mash the potatoes. Add cooking water, low-fat milk or buttermilk, yogurt, or
nonfat or low fat sour cream until creamy. Add the seasonings of your
choice.

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 Cooking 101

How to Make Tofu Tasty

You may have heard some great health benefits about tofu (great source of
protein, calcium, iron, etc.), but had tried it and not been very impressed.
Use these tips below so that your tofu is a crisp, flavorful, mouth-watering
staple food for your meals.

Preparing Tofu

1. Drain out water in package entirely. Slice tofu into half inch strips.

2. Tofu is like a sponge, so it needs to be dried out in order to soak up new

flavors. There are a few ways to do this that you can choose from:

Microwave: Microwave strips for a few seconds each. Do this in

batches (don’t try to microwave the whole block all at
once).

Boiled Water: Put tofu in pasta strainer over the sink. Poor hot
salted water over the tofu.

Towel dry: Lay out strips of tofu on a dish towel. Lay another dish
towel on top and rest a heavy book on top to apply
pressure. Press for 15-30 minutes.

3. Cut into desired size: cubes or strips

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 Cooking 101

Pick your flavors: You can use any flavoring you like for tofu. Soy
sauce, sesame oil, minced ginger, minced garlic, lemon or lime
juice, hot sauce, Worcestershire sauce, seasonings of choice, and
barbecue sauce (thinned with water) are some examples.

4 (optional). Marinate tofu. Put tofu in container or a zip lock baggie with
your flavors covering it. Put in the refrigerator for 30 minutes.

Cooking Tofu

Method 1: Fry on stove

1. Heat 2 tablespoons of oil on a

pan on medium-high heat.
2. If you are using seasoning, rub it
over the tofu before setting it in
your pan. Put any kind of sauce
on once tofu is in the pan. Tofu
slices should have room
between each other.
3. Let tofu cook for about 6-7
minutes on first side, and about
4 minutes on the second side, until browned.

Method 2: Bake

1. Preheat oven or toaster oven at

375F.
2. Season or marinate tofu and put
on cookie sheet.
3. Bake for 20 minutes, turn the tofu
pieces over, then bake for another
20 minutes

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 Cooking 101

How to Cook Hard Boiled Eggs

Hard boiled eggs are great snacks that are low cost, high in protein to keep
you feeling full for longer, and can either be eaten by themselves or can be
used in a variety of dishes. Here’s how to make perfect hard boiled eggs:

1. Place eggs in a pot of cold water. There should be enough water to

cover the eggs completely as well as an extra inch of water over
them.
2. Heat eggs over high heat until water is boiling. Once boiling,
immediately remove from the stove and cover your pan.
3. Let eggs stand in hot water for about 12 minutes for large eggs (9
minutes for medium eggs, 15 minutes for extra large eggs). Drain
water.
4. Wait until eggs have cooled to peel. If you try to peel them before
they are cool, the shell will stick to the egg. You can speed up the
process by putting eggs under cold water.

*Note: the shelf life of a hard-boiled egg is about one week after boiling.

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 Cooking 101

How to Thaw Frozen Meat

Important: Never thaw meat at room temperature. Please follow either of
these methods to be safe from food contamination.

Method 1: Refrigerator
Thawing time: 24 hours

Remove meat from freezer and place in refrigerator for a full24 hours to
defrost.
1. Plan ahead to defrost meat
2. Place wrapped or covered meat in
a dish to catch juices
3. Cook ground or stew meat within
2 days of thawing
4. Cook other meats like chicken,
beef, steaks, etc within 3-5 days of
thawing

Method 2: Cold Water

Thawing time: 1 hour per pound

1. Secure frozen meat in a Ziploc

bag.
2. Place in a bowl large enough that
the meat can be fully submerged
in water.
3. Fill bowl with cold water.
4. Change water every 30 minutes.
One pound of meat will thaw in
roughly one hour.

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 Cooking 101

How to Bake Chicken

*Note: baked chicken are pieces of chicken rather than the full chicken

1. Preheat oven to 350F

2 (optional). Remove Skin. If you’d like skinless chicken and your chicken
still has skin on it, remove skin by grasping skin tightly and pull it off piece
by piece. Use a sharp knife to cut off the skin if necessary.

3. Rinse raw chicken in cold water. Pat dry with a paper towel.

4. Prepare a baking dish. Line a baking dish or cookie sheet with aluminum
foil with non-stick cooking spray, butter, or oil. The aluminum foil is not
mandatory; it just makes cleaning up easier.

5. Lay chicken pieces onto pan, space evenly.

6. Give your chicken some flavor, get creative!

 Rub a mixture of oil, salt/pepper, spices, and seasonings on chicken,
such as: oregano, rosemary, garlic, lemon zest, cayenne, sage, etc.
 Use premixed spice rubs that you can
find in grocery stores such as Cajun
rub, a spicy chili rub, etc.
 Pour your favorite BBQ sauce on
chicken

7. Bake the chicken.

 As a general guideline, bake boneless
chicken at 325-350F for 15-20
minutes.
 As a general guideline, bake bone-in
chicken 325-250F for 30-45 minutes

8. Check to make sure chicken is fully cooked. Make a small cut into the
chicken, if there’s any pink coloring or grayish color with gooey texture
then it is not done. Bake for a couple more minutes, make another cut,
and check again.

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 Cooking 101

How to Cook Ground Beef

Ground beef is a staple item for many dishes. It is fairly easy to cook, and
needs to be cooked thoroughly to ensure harmful bacteria have been taken
out. Follow these steps to have a safe and delicious meal:

Ingredients

 1 teaspoon vegetable
oil or bacon fat
(optional)
 1 ½ pounds ground
beef
 ½ teaspoon of salt
 Spices (optional)

Directions

1. Heat oil or fat in frying pan (optional): On medium heat to medium-high

heat, heat oil or fat in pan. If you want to avoid the extra fat and calories,
you can skip this step, but pay close attention to cooking the meat so it
doesn’t stick or burn.

2. Add the meat to hot pan: Add the beef to the center of the pan.

3. Break up meat into small pieces: Break up ground beef into small pieces
with spatula. Sprinkle in salt and spices you are using, and stir
occasionally to evenly brown.

4. Finish cooking: the beef is finished when it is evenly browned on all sides
and there are no signs of pink left.

Note

 Cooked ground beef can be used immediately, refrigerated for up to

a week, or frozen for three months.

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Snacks
Ants on a Log
Ingredients
Makes 2-4 servings

 2 celery stalks
 2 tablespoons peanut
butter OR almond butter
 Raisins OR Craisons

Directions

1. Cut celery stalks in 4 inch pieces.

2. Spread peanut butter on celery
3. Place raisons on top

Peanut Butter Banana Smoothie

Ingredients
Makes 2 servings
 1 tbsp peanut butter OR almond
butter
 1 medium banana
 1/2 cup milk (any kind: cow’s
milk, soy milk, almond milk, etc.)
 ¼ cup yogurt (plain, vanilla, or
strawberry)
 1 cup ice cubes

Directions

1. Combine all ingredients in a blender. Blend until smooth and serve.

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Fruit and yogurt parfait

Ingredients
Makes 1 serving

 1 Handful of fruits of your choice: chopped bananas, strawberries

and blueberries work well OR use canned fruit of your choice
 I cup yogurt (vanilla, fruit, or plain with honey)
 ½ cup granola OR cereal of your choice

Directions

1. Place half of the fruit on the

bottom of cup or bowl.
2. Spoon half of the yogurt on the
top of the fruit in each cup or
bowl.
3. Sprinkle each cup with 1/4 cup
granola.
4. Repeat layers.
5. Refrigerate leftovers within 2
hours.

Optional

 Drizzle with honey and top with

chopped nuts.
 Try other fruits, such as apples, peaches, oranges, etc.
 Use different flavors of yogurt, such as lemon or strawberry, or
plain for less sugar.
 Honey is not recommended for children under 1 year old.

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Devilled Eggs

Ingredients
Makes 12 devilled eggs

 6 hard boiled eggs

 ¼ cup of mayonnaise
 ¼ cup onions, finely
chopped
 1 tablespoon yellow or
Dijon mustard

Optional

 1 pinch of salt
 ¼ teaspoon ground pepper
 1 pinch of paprika (for garnish)

Directions

1. Hard boil eggs. Directions for perfect hard boiled eggs can be
found in page 15 of this book
2. Peel eggs and cut in half, length-wise. Lay out eggs cut side up
on a plate
3. Scoop out yolks into small mixing bowl. Add mayonnaise,
mustard, and onions. Mash and stir ingredients until blended.
Stir in salt and pepper to taste.
4. Spoon one heaping tablespoon of the mixture into each egg
white half evenly. The mixture should overflow each egg a little.
5. Sprinkle eggs with paprika if desired

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"Not” Dogs

Ingredients
Makes 1 serving

 1 pealed banana
 1 hot dog bun (or substitute with slice of bread)
 I tablespoon peanut butter
 1 tablespoon of jam, jelly, or preserves

Directions

1. Spread jam and peanut butter on both sides of the bun

2. Put the banana in the bun, and serve!

Optional

 If you want to get even more creative, chop up kiwi to reach a

consistency similar to pickled relish. Spread on the bun - kids
love it!

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Breakfast

Homemade Pancakes

Ingredients
Makes 4 servings

 I cup flour
 2 tablespoons sugar
 2 teaspoons baking
powder
 Dash of salt
 1 cup milk
 2 tablespoons unsalted butter, melted or vegetable oil
 1 large egg
 1 teaspoon oil or non-stick cooking spray

Directions
1. In a medium bowl, stir together milk, butter (or oil), and egg
2. Add dry ingredients to wet mixture, mix until blended well
3. Heat a large pan over medium heat. Add a small layer of oil or
cooking spray to pan’s surface
4. Spoon 2-4 tablespoons of batter onto pan , depending on how large
you’d like your pancakes. Use the back of your spoon to spread
batter evenly.
5. Cook until pancake has a few bubbles, then flip with a spatula
6. Cook until browned on underside, 1-2 minutes more

Optional

• For dressing use maple syrup, fruit, peanut butter, jam, etc.

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French toast

Ingredients
Makes 6 servings

 4 eggs
 2/3 cup milk
 ½ tsp salt
 6 slices of bread
 For variation add:
o tsp vanilla
o 1 tsp cinnamon
 Maple syrup

Directions

1. Beat eggs, milk, salt, vanilla, and cinnamon until blended. Pour in a
flat, shallow dish.
2. Coat frying pan with non-stick cooking spray, oil, or butter and heat
on medium heat.
3. Dip bread in egg mixture to coat both sides
4. Cook until golden brown on both sides
5. Serve with maple syrup

Alternative Baking Directions

1. Bake dipped bread at 450 degrees F for 15 minutes
2. Serve with maple syrup

Substitution
• Substitute maple syrup with apple sauce or peanut butter

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Breakfast Burritos

Ingredients
Makes 4 servings
 4 eggs
 1⁄4 cup milk (optional)
 salt, pepper, and chili
powder to taste
 1 teaspoon vegetable oil
 4 (10 inch) flour tortillas
 1 cup refried beans
 1⁄2 cup (4 ounces) grated
cheddar cheese
 1 tomato, chopped

Directions

1. Mix eggs, milk and seasonings in a bowl.

2. Heat oil in pan over medium-high heat (350 degrees in an electric
skillet).
3. Stir in the eggs and cook until firm.
4. Warm the tortillas on the stove, in the microwave for 10 seconds, or
wrap in foil and heat in the oven.
5. Warm the refried beans in a separate pan.
6. On each tortilla, layer 1/4 of refried beans, eggs, cheese, and
tomato.
7. Roll the burrito, cut in half, and enjoy!
8. Refrigerate leftovers within 2 hours.

Microwave-only directions
1. Mix eggs, milk and seasonings in a microwave-safe bowl
2. Microwave on high for 45 seconds; stir.

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 Cooking 101

3. Microwave until eggs are firm, about 30-45 seconds longer. Set
aside.
4. Microwave tortilla with ¼ of refried beans and cheese for 90
seconds
5. Add eggs and tomatoes. Roll burrito, cut in half, and enjoy!

Notes

 Try your favorite salsa in place of the tomato.

 Use other vegetables that you have in the refrigerator, such as
green or red bell peppers, or cooked corn.
 Serve with guacamole or light sour cream.
 Add meat or seasoned tofu crumbles for variation

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Classic Oatmeal

Ingredients
Makes 1 serving

 1/2 cup rolled oats

 1/2 cup milk – or you can use 1
cup milk and skip the water for
a creamier oatmeal
 1/2 cup water

Optional

 Brown sugar
 Cinnamon
 Raisons or Craisons
 Fruit of your choice: bananas,
peaches, apples (canned fruit
works as well)
 Peanut butter and jelly

Directions

1. Bring milk and water in a pot to a boil.

2. Watch the liquid when it’s boiling. Milk tends to rise up and foam
quickly once it hits boiling point.
3. Turn heat to medium high.
4. Pour oats into the pot.
5. Add in honey.
6. Stir occasionally. Cook for about 3-5 minutes.
7. Remove from heat.
8. Pour oatmeal into a bowl.
9. Add optional ingredients of your choice

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Simple Sides & Salads

Zucchini Zowie

Ingredients
Makes 8 servings

 2 medium zucchini
 1 14.5-ounce can diced
tomatoes with juice
 1 teaspoon garlic powder or
8 cloves garlic
 1⁄2 teaspoon salt
 1 tablespoon parmesan
cheese

Directions

1. Preheat oven to 375F.

2. Wash and slice the zucchini in 1/4 inch thick of pieces.
3. Lay zucchini in a pie pan and pour tomatoes and juice over the top.
4. Sprinkle garlic powder, salt, and cheese on zucchini.
5. Bake uncovered for 35-40 minutes.
6. Cool slightly and enjoy! Refrigerate leftovers within 2 hours.

Optional
 Add one can of white beans to make this a complete meal

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Potato Salad

Ingredients
Makes 4-6 servings

 3-4 medium potatoes (Waxy potatoes, like rounded and long white
potatoes, work best for salad)
 3 hard-boiled eggs, chopped
 1⁄2 cup celery, chopped
 3⁄4 cup mayonnaise OR cut calories by using reduced-fat mayonnaise
or mayonnaise-type salad dressing
 1 Tbsp prepared mustard
 1⁄3 cup onion, finely chopped
 1⁄4 cup chopped pickles OR pickle relish
 salt and pepper to taste

Directions

1. Put potatoes in a medium

pan and add water just to
cover. Heat to boiling.
Reduce heat and cover.
2. Cook just below boiling
for 20-25 minutes, until
potatoes are just tender.
3. Drain and cool slightly.
4. Peel and cut into cubes.
5. Combine potatoes, eggs and celery in a large bowl.
6. Mix mayonnaise, mustard, onion, pickles, salt and pepper in a
separate bowl.
7. Add to potato mixture and stir gently to coat.
8. Cover and chill until serving time

29
 Cooking 101

Corn and Tomato Salad

Ingredients
Makes 6-8 servings

 1 3⁄4 cups corn,

(canned/drained,
frozen/cooked, or
fresh/cooked)
 3 small tomatoes, diced (1 1/2
cups)
 1⁄3 cup Italian salad dressing
OR oil and vinegar mixture
 1⁄4 cup minced fresh basil OR
cilantro
 1/2-1 teaspoon salt

Optional

 Add chopped green or red peppers or zucchini

 Add black beans
 Add chopped avocado
 Add squeezed lime
 Add hot sauce for added spiciness
 Add cilantro

Directions
1. Combine all ingredients in a medium bowl.
2. Serve at room temperature or chilled.
3. Refrigerate leftovers within 2 hours.

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 Cooking 101

Creamy Coleslaw

Ingredients
Makes 4 servings

 1/2 head of cabbage,

chopped or shredded
 1 cup carrot shredded
 1/2 cup mayonnaise
 1 tablespoon sour
cream
 1 tablespoon sugar
 1 tablespoon white
vinegar
 Salt and pepper as needed (little bits at a time)

Optional
 2 tbsp green onion, chopped

Directions
1. Combine cabbage, carrot and green onion in a medium bowl
2. In a separate bowl, whisk together mayonnaise, sour cream, sugar,
white vinegar, and salt and pepper
3. Combine mixtures together, mix well

Notes
 For variation add: Raisons, chopped apple, chopped celery
 *You can substitute mayonnaise with plain yogurt

31
 Cooking 101

Fiesta Chicken Salad

Ingredients for Salad

Makes 4 servings

 2 boneless chicken
breasts sliced into
strips
 1 tbsp olive oil
 1 (15 ounce) can black
beans, rinsed and
drained
 1 (11 ounce) can corn
 1 tomato, chopped
 ½ cup onion, sliced
 1 (10 ounce) bag salad
greens
 ½ cup salsa

Ingredients for Dressing

 1 tablespoon BBQ sauce
 1 tablespoon ranch dressing

Directions
1. Heat oil in skillet over medium heat. Cook chicken strips about 6
minutes on each side, until juices run clear. Make a small cut into a
piece of chicken to see if it is pink at all. If there is still some
pinkness, cook until you no longer can see any pink when cutting
into it.
2. Mix beans, corn, tomato, onions, and greens
3. In a separate bowl, mix BBQ sauce and ranch dressing together
4. Top salad with chicken and dressing

32
 Cooking 101

Tuna Macaroni Salad

Ingredients
Makes 4 servings

 2 cups macaroni, uncooked

 2 cans tuna, water pack (5
ounces each)
 1⁄2 cup chopped zucchini
 1⁄4 cup sliced carrots
 1⁄3 cup diced onion
 1⁄4 cup mayonnaise or salad
dressing

Directions

1. Cook macaroni according to

package directions. Pour off
the cooking liquid and cool.
2. Drain tuna.
3. Wash vegetables. Chop zucchini; slice carrots into thin slices; dice
onion.
4. Mix all ingredients together in a bowl.
5. Chill until ready to serve.
6. Refrigerate leftovers within 2 hours

33
 Cooking 101

Refreshing Cucumber & Onion Salad

Ingredients
Makes 8 Servings

 2 cucumbers
 Half medium onion
 1 cup white vinegar
 2 cups water
 1 tablespoon pepper
 Salt to taste

Directions
1. Cut the ends off of the cucumbers and peel in strips. You can leave
the cucumbers bare or striped with rind
2. Slice cucumbers in thin slices
3. Slice onion into thin slices
4. In a large container (such as a large mixing bowl), mix cucumber
and onion slices
5. Add vinegar, water, pepper, and salt in the container. Mix well.
6. Seal tightly with plastic wrap. Refrigerate for at least 8 hours and
serve cold.

Notes
 If you do not refrigerate for 8 hours or more, the cucumbers and
onions will not have soaked up the vinegar mixture adequately.

34
 Cooking 101

Salad Dressing
Basic Vinaigrette
Ingredients
 1 cup olive oil
 ½ cup of favorite vinegar (balsamic vinegar, apple
cider vinegar, or red wine vinegar)
 2 teaspoons of your favorite herbs
(try oregano, rosemary, basil or dill)
 Salt & pepper to taste
Optional: Add 3 cloves of minced garlic
Optional: Add 1 teaspoon of Dijon mustard

Directions
1. In a jar or container with a lid, mix vinegar and herbs. Mix in 1
tablespoon of oil, secure container with lid, and shake vigorously. \
2. Continue to add oil and shake until you have added all of the oil.

*Will keep in the fridge for about 2 weeks

Creamy Dressing

Ingredients
 2/3 cup non-fat yogurt
 ½ cup mayonnaise
 2 tablespoons vinegar
 1 teaspoon Dijon mustard
 2 tablespoons herbs, fresh and dried
Directions
1. Whisk all the ingredients together. Let sit for 1 hour to allow the
flavors to blend.

*Will keep in the fridge for about 1 week.

35
 Cooking 101

Main Courses
Cheesy Quesadillas
Ingredients
Makes 4 servings

 4 corn OR flour tortillas

 2 cups shredded cheese
 Filling Ideas:
o Onions
o Peppers
o Zucchini
o Broccoli
o Beans (refried, whole)

Directions
1. Place one tortilla on a microwave-safe plate. Sprinkle 1/2 cup
shredded cheese on half of the tortilla. Add vegetables, cooked
meat or beans on top of cheese.
2. Heat in microwave for 1 minute.
3. Remove from microwave and fold tortilla in half. Cut in wedges to
serve.
4. Repeat with remaining tortillas.

Other cooking options

Stovetop:
1. Place one tortilla on a hot griddle or frying pan.
2. Sprinkle with 1 cup of shredded cheese.
3. Add filling.
4. Cover with another tortilla and heat on each side until cheese melts.

36
 Cooking 101

Mini Pizzas

Ingredients
Makes 4 servings

 2 English muffins or bagels

 ½ cup pizza or tomato sauce
 ½ cup shredded mozzarella cheese (substitute with other cheeses)
 1 cup diced vegetables

Directions

1. Heat oven to 350F

2. Cut English muffins or bagels in half and toast
3. Spread pizza sauce on English muffin or bagel
4. Sprinkle each half with cheese
5. Arrange vegetable pieces over cheese
6. Place on baking sheet and bake 10 minutes or until cheese is melted

Notes
 For variation, add pizza toppings of your choice: pepperoni,
sausage, olives, eggs, etc.

37
 Cooking 101

Classic Spaghetti

Ingredients
Makes 4 servings

 1 small onion (chopped)

 2 tablespoons garlic powder
 3 tablespoons butter
 1 tablespoon each salt & pepper
 2 (15 ounce) cans tomato sauce
 1 (16 ounce) box spaghetti
noodles
 1-1½ lb hamburger meat

Directions for sauce

1. In a pan, melt butter on medium heat. Cook onion until golden in
pan.
2. Add hamburger meat and cook until meat has browned and is no
longer red.
3. Add tomato sauce, salt, pepper, and garlic

Directions for noodles

1. Bring 2 cups of water to boil
2. Add noodles, stir for 2 minutes to prevent sticking on medium heat
3. Cover pasta with lid until water is brought back to a boil. Add 2
tablespoons of salt.
4. Once boiling, remove lid. Test the pasta every 2 minute or so to see
if it is done. It is done when it is still firm to bite but cooked all of the
way though and no longer is crunchy.

38
 Cooking 101

Simple Stir Fry

Ingredients
Makes 4 servings

 3cups fresh, frozen, OR canned

vegetables (Such as onion, broccoli,
carrots, pea pods, kale, peppers, bok
choy, mushrooms, celery, spinach,
zucchini, cauliflower)
 2 tbsp oil (vegetable, olive, or canola
oil)
 3 tbsp stir fry sauce OR soy sauce to
taste
 2-3 cups of cooked rice OR 3-4 packages top ramen

Directions
1. Slice any vegetables needed into strips or bite-sized pieces
2. Heat oil 2-3 minutes in large frying pan or wok over medium-high
heat.
3. Place vegetables in the pan. Cook and
stir 3-5 minutes until crisp-tender
4. Return cooked meat or tofu with
vegetables over stove. Add stir fry
sauce or soy sauce. Cook and stir 1-2
minutes. Serve over warm rice OR
seasoned top ramen

Optional
• Add tofu, or eggs into vegetable
mixture and cook together in the pan
• Add cooked beef chicken or pork to stir fry. Do not add to vegetable
mixture until cooked.

39
 Cooking 101

Quick Chili

Ingredients
Makes 7 servings

 1⁄2 pound
ground meat
(beef or turkey)
 1/2 medium
onion, chopped
 1 can (15.5
ounces) kidney
beans, rinsed
and drained
 1 can (14.5
ounces) diced tomatoes with liquid
 1 1⁄2 tablespoons Chili powder

Directions

1. Brown meat and onions in a large skillet over medium-high heat

(350 F degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, and chili powder.
3. Reduce heat to low, cover and cook for 10 minutes.
4. Serve hot. Top with cheese, if desired.
5. Refrigerate leftovers within 2 hours.

Notes

 Use pinto or black beans instead of kidney beans, if desired.

 Add dried cumin and/or oregano in Step 2 for extra flavor!
 *Great for freezing leftovers!*

40
 Cooking 101

Cheesy Broccoli Casserole

Ingredients
Makes 6 servings

 4 cups fresh OR
frozen broccoli
(substitute with I
can green beans)
 1 can (10.75 ounce)
cream of mushroom
soup
 1 cup shredded
cheddar cheese
 ¼ cup mayonnaise
 2 cups dry bread
crumbs or crackers of choice
 ½ cup melted butter

Directions

1. Preheat oven to 350F. Grease a 2-quart casserole dish.

2. Put broccoli in a large microwave-safe bowl with a small amount of
water in the bottom; cook in microwave until tender, about 5
minutes. Drain liquid from bowl. Stir mushroom soup, Cheddar
cheese, and mayonnaise with the broccoli until evenly mixed; pour
into prepared casserole dish.
3. Mix bread crumbs and melted butter together in a separate bowl;
spread evenly over the broccoli mixture.
4. Bake in preheated oven until the surface is bubbling, 20 to 30
minutes.

41
 Cooking 101

More Information and Recipes

For a more in depth overview of foods that you can or cannot freeze please
visit: http://onceamonthmeals.com/what-you-can-and-cannot-freeze/

For quick, tasty, healthy, and budget-friendly recipes as well as tips and
tricks such as using ingredient substitutions, visit the Food Hero website:
https://www.foodhero.org/

For easy and budget-friendly WIC Recipes separated by food category,

please visit Minnesota department of Health’s “Healthy Families” website:
http://www.health.state.mn.us/wic/newwicfoods/ppt/foodfunfacts/recipe
s/

To find more budget-friendly recipes, Leanne Brown’s cookbook “Eat Well

on $4/Day”, can be accessed on her website. Please visit:
www.leannebrown.com

For more budget-friendly recipes and cookbooks, visit SNAP’s website at:
http://www.whatcooking.fns.usda.gov

For tons of resources about healthy eating, tracking your nutritional

intake, nutritional education for kids, eating on a budget, etc. please visit
USDA’s MyPlate website: http://www.choosemyplate.gov/

42
 Cooking 101

Sources

“Quick Chili.”Food Hero. Web. December 2014

https://www.foodhero.org/recipes/quick-chili

“Corn & Tomato Salad.” Food Hero. Web. December 2014

https://www.foodhero.org/recipes/corn-tomato-salad

“Zucchini Zowie.” Food Hero. Web. December 2014

https://www.foodhero.org/recipes/zucchini-zowie

“Mix & Match StirFry” Healthy Families. Web. December 2014

http://www.health.state.mn.us/wic/newwicfoods/ppt/foodfunfacts/recipe
s/main/poultry/pdfs/stirfry.pdf

“Grandma’s Tuna Macaroni Salad” Healthy Families. Web. December 2014

http://www.health.state.mn.us/wic/newwicfoods/ppt/foodfunfacts/recipe
s/main/fish/pdfs/salad.pdf

“Broccoli & Cheese Casserole” Campbell’s Kitchen. Web. December 2014

http://www.campbellskitchen.com/recipes/broccoli-cheese-casserole-
50029

43
 Cooking 101

Notes

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 Coos County Health & Human Services does not discriminate
against any person on the basis of race, color, national origin,
age, gender, religion, marital status, sexual orientation or
disability in the admission to or participation of its programs,
services, or activities, or in employment.

Coos County Health & Human Services

Department of Public Health

Address: 1975 McPherson Ave, Suite #1

North Bend, OR 97459

Phone: 541-751-2400
Fax: 541-751-2653
Website:
http://www.co.coos.or.us/Departments/healthandhumanservices/Publichealth