Dr. Glidden’s Healthy Food on a Budget: Dinner

Pot Roast

Servings: Serves 6–8 Cooking time 3 – 3 ½ hours This is less than 400 calories per serving and costs less than $3 per serving.


1 4 – 5 pound beef chuck
2 Tablespoons butter or duck fat, etc. (no oil or margarine)
4 – 8 oz prepared horseradish (found next to the chilled pickles at the grocery)
1-2 teaspoon salt
1 teaspoon pepper
2 C beef broth (I use Better Than Bouillon)  or try your hand at making grass fed beef stock. Which you can easily freeze and have for an instant soup broths!!!
2 Medium onions roughly chopped
8 Medium carrots cut into 1” pieces
8 Medium potatoes halved
2 T Rice flour (or all-purpose gluten free flour) approximately, may need more for gravy


Dredge roast through GF flour with some salt and pepper. Melt butter in heavy Dutch oven. Sear roast in butter on both sides to form a crust on roast. Sprinkle balance of salt and pepper on top of roast, spread horseradish over top of roast. Add broth to pot almost to the top of the roast; do not lose the horseradish on top. Bring to a boil, turn down heat to a simmer and cover, cook on stove top for 2 – 2 ½ hours then add the vegetables and cook for another 1 – 1 ½ hours until meat and vegetables are tender.

To thicken gravy: If you have cold broth left over stir in ¼ C of corn starch and slowly stir into pot until desired thickness. If you don’t have broth left over, take some of the gravy out of the Dutch oven and place in a pyrex or canning jar that will tolerate heat and stir in rice flour to make a thick paste to stir into the roast while still simmering. You will be surprised how nice the horseradish gives this a nice flavor; it is not spicy or harsh at all.

Adapted from my friend, Betty Crocker.

Roasted Whole Chicken

Servings: Serves 6–8
Cooking time 1.5 hours + time to rest chicken
Less than $2 per serving.


5 Tbsp. unsalted butter, softened (I usually use a little more & often use salted butter)
4 large cloves garlic, minced, plus 1 whole head garlic
2 Tbsp. finely chopped fresh rosemary plus 3 sprigs rosemary (Fresh or dried Sage is also good )
1 (5- to 6-pound) whole chicken (large roaster)
Salt Freshly ground pepper 2 1/2 pounds potatoes, peeled, medium potatoes quartered*


Preheat oven to 400°. Prepare a large roasting pan with a rack. Position oven rack to lower third shelf. Combine butter, minced garlic, and chopped rosemary. Set aside. Rinse chicken and pat dry with paper towels so butter will stick to chicken. Sprinkle cavity of bird liberally with salt and pepper. Stuff with garlic head (take most of the paper off the head and cut about ¼ inch off the top) and rosemary sprigs.

Rub chicken on all sides with half the butter mixture and season with plenty of salt and pepper. Place chicken on prepared rack and roast 30 minutes.

Toss potatoes with remaining butter. Arrange potatoes around chicken and baste bird with drippings.

Continue to roast another 50 to 60 minutes, basting occasionally, about every 20 minutes with the juice in the bottom of the pan.

Temperature of chicken should read 180° when meat thermometer is placed between leg and thigh. Remove chicken from oven and allow to rest 15 to 20 minutes before carving. *I also like to add a cut up veggie or two like carrots, butternut squash, beets, Brussel sprouts, etc. with the potatoes so I don’t need to dirty another pan, hence another reason I use more butter.

Adapted from my friend, Oprah’s recipe
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Dr. Glidden’s Healthy Food on a Budget: Breakfast

Breakfast Quinoa

Servings: Makes approx. 4 Cups  Cooking time about 25 minutes

(can soak Quinoa in milk, for better absorption, overnight…in pan you will cook it in. shortens cooking time as well.)

2 Cups Whole Milk, plus more for serving (may substitute almond or coconut milk)
1 Cup Quinoa
3 Tablespoons light brown sugar ( or your sweetener of choice…raw honey/stevia etc)
1/8 teaspoon Organic ground cinnamon (Dr G likes ¼ t) plus more for serving
1 Cup blueberries, plus more for serving if fresh*

Directions: Bring milk to a boil in a saucepan. Add quinoa & return to a boil. Reduce heat to low, simmer covered until ¾ of the milk has been absorbed about 15 minutes. Watch closely milk at times will boil over. Stir in sugar and cinnamon. Cook covered until almost all of the milk has been absorbed, about 8 minutes. Stir in fruit and cook for 30 seconds to heat through  Serve with additional milk, cream, sugar, cinnamon and fruit if you like and enjoy!

*Raisins, apples, pears, peaches,  mango, oranges, etc., would all work .I also found a recipe that added zest from ½ a lemon to the mix that a lot of people really liked. Adapted from my friend, Martha Stewart’s recipe.

 In the Glidden household

Our favorite “go to” breakfast…

In Pamela’s Baking & Pancake Mix. Making pancakes with this mix costs less than $.50 per serving. The recipe on the back of the bag calls for 1 Tablespoon of oil, we use bacon fat or butter. It also calls for water and I substitute with whole milk, almond milk or coconut milk, and I add about a teaspoon of vanilla. I serve it with some nitrate free bacon, yogurt, fresh fruit, syrup and sometimes an egg over medium (cooked in bacon fat).

On the back of the large 4 lb bag (approx. $16 – I stock up when it’s on sale) of Pamela’s Baking and Pancake mix there are several recipes we make often: Sour Cream Coffee Cake (we omit the glaze, it’s sweet enough & if I don’t have sour cream I use applesauce).

The scones recipe is good and I get creative depending on what must be used in the pantry. One of my favorites is pistachio and dried tart cherries. Waffles I like to add par-cooked bacon & pecans to the mix.

Quick breakfast ideas:

Always choose organic grains/Corn Flake & Puffed Rice cereal with fresh fruit

Eggs (soft scrambled, soft poached, or over easy) with slices of tomato. Eggs are so affordable because they are only 16 – 30 cents per egg!

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