Healthy Meals That's Easy On Your Wallet

We all have the perception that eating healthy can be expensive, but health and fitness expert Matthew Hayes of NYC Fitness Solutions says we are completely wrong. He’ll show us how to lose pounds, not dollars while maintaining a healthy lifestyle.

For more information on NYC Fitness Solutions, log onto www.nycfitnesssolutions.com.

RECIPES AND VIDEO AFTER THE JUMP...

BREAKFAST

Fresh Fruit Parfait
Fruit Salad (Can be refrigerated for 1-2 day)
1 - Macintosh Apple, Diced
1 - Large Nectarine, Diced
1 - Banana, sliced into rounds
2 - Naval Oranges peeled and segments halved, Supreme if you wish to get fancy
1 ounce - Crushed Almonds
16 ounces - Plain Yogurt
1 tsp - Freshly Ground Cinnamon

Grand Total: $3.95 for 4 portions

* Prep Time 10 minutes
* For more Portions Just add More Fruit
*Add two tables spoons Flax Meal for extra fat eliminating fiber.

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MID-MORNING SNACK

1 oz Whole Roasted Almonds
½ oz Dried Cranberry

Grand Total:1 Portion $0.68

*Loaded with Protein, Heart Healthy Omega 3 fatty Acids Vitamins and Carbohydrates.

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LUNCH

Spicy Roast Chicken and Humus on 12 Grain Bread
6oz Fresh Roast Chicken
2 Slices 12 Grain Bread
2 Leaf - Red Leaf Lettuce
4 Grape Tomato - Diced
2 oz Homemade Humus

Grand Total: 1 Sandwich $1.72

Buying chicken in pieces like I did makes for easier prep time and shorter cooking time. You will also find more sales on sections of a chicken then you will for the whole bird.

Seasoning for the Chicken
For 4 Chicken Breasts on the bone
1 tsp Cayenne Pepper
1 pinch Kosher salt
1 pinch thyme
1 pinch Rosemary
1 pinch onion powder
1-2 ounces of Olive oil, use only as much as you need to coat your chicken.

Homemade Humus
1 can Chick Peas, rinsed thoroughly
1 cup olive oil
1 tsp salt
1 clove garlic
1 tsp cayenne pepper or pepper of choice

After rinsing beans throughly, put them in a blender with the garlic, salt and pepper. Add ½ the oil and blend, drizzle in the rest of the oil to determine the creamy texture you like.
Reserve in the refrigerator till desired use.
Olive oil will thicken in the refrigerator but, it is a natural preservative. You can hold onto this Humus for about 10 days

*Prep Time 10 minutes or less, it all depends on how fast you are with a can opener.

Yields 24 ounces ($1.51)

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DINNER

Grilled Beef Salad
32 oz. Shell Steak
1 - Red Onion - Peeled and Sliced thin
1 pint Grape Tomatoes
1 Red Bell Pepper
1 Orange Bell Pepper
1 head Green Leaf Lettuce
3 Cloves Garlic
1 tbsp Ginger Root
1 cup Olive Oil
1 tsp Kosher Salt
1 tsp Cayenne Pepper
2 tbsp Apple Cider Vinegar

Lay your steak on a cutting board covered in Plastic wrap. Apply another piece of plastic wrap on top of your flank steak. Using a butchers mallet, cast iron pan or a flat stone wrapped in plastic firmly hammer away at the steak, making sure to keep the thickness of the meet consistent from one end to the next. Do this for 1-2 minutes on each side and let the steak rest in the refrigerator.

In a blender combine the garlic, ginger, salt, pepper, Apple Cider Vinegar and olive oil and blend until there is a smooth vinaigrette type consistency

Cover the beef in only as much of the mixture you just created as you need. The rest you will reserve for a dressing for the salad.

On a grill:
Heated for 15 minutes, sear on each side for 4 minutes over medium-high heat. Do not fidget, do not check the other side or move it around, you will only delay the cooking time while burning the outside layer of the steak.

Now that you have the steak cooked for a total of 8 minutes (look at the clock and don't cheat) slice it thinly and place over a bead of the clean lettuce with the thinly sliced peppers and onions and garnish with the tomato.

Or in a pan:
Sear the steak on each side for 1-2 minutes, only long enough to create a nice caramelized color.
Place the whole pan into the over for 5-10 minutes
Slicing the beef thinly will help eliminate much of the toughness associated with Flank Steak.

Drizzle the dish with the rest of the dressing and serve.

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DESSERT

Red Grape Frozen Yogurt
1 Bunch of Red Seedless Grapes, rinsed thoroughly
11/2 cups Plain Yogurt (12 ounces)

Place the grapes and yogurt into a blender and puree for 5 minutes.
Portion into small cups or dishes and place in the freezer overnight.

Makes 3-4 6ounce portions depending on the size of the grapes.
* For a bit of extra sweetness add honey, it will give a richer consistency as well.