Work out a very easy, very cheap and very healthy diet.

This one is a trimmed down version of a recipe we got from Rachael Ray. Hers has a lot of bacon and cheese and such, and calls for ground beef instead of beans, going by the title of Cowboy Spaghetti. Our modification we call Spaghetti Western. We make a huge batch because it reheats fabulously and we munch it for lunches for a few days after dinner.

Spaghetti Western

1 lb whole wheat spaghetti or brown rice spaghetti
1 med onion, chopped
1-2 cloves garlic, minced
1 Tbsp olive oil
1 14-oz can black beans
1 tsp liquid smoke (or to taste)
1 tsp hot sauce (or to taste)
1 tsp each dried oregano, basil, and parsley (again, to taste)
1 14-oz can diced tomatoes
1 4-oz can chopped black olives
4 scallions, sliced fine, green and white parts
grated parmesan or romano cheese, optional
reduced fat bacon bits, optional

1. Cook spaghetti according to package instructions in salted water. Reserve about a cup of pasta water before draining. Drain.

2. Cook onions and garlic in olive oil in large skillet until onions start to go transparent. Season with salt and pepper.

3. Add beans, smoke, hot sauce, and herbs and cook for about 3 minutes, until beans begin to soften and are heated through.

4. Add tomatoes and olives and cook, stirring, until entire sauce is heated through thoroughly. Check seasoning and add more salt and pepper if needed.

5. Add small amount of pasta water back into spaghetti if it has gotten sticky. Toss spaghetti and sauce together until pasta is coated well and ingredients mix.

6. Top with sliced scallions, and, if desired, small amount of cheese and bacon bits. Serve with a tossed salad and a Clint Eastwood movie.

Try quinoa (pronounced KEEN-wa), which is a grain that has complete protein in it and works really great in salads or mixed with veggies. It’s a little like couscous, but with a nuttier flavor (it reminds me of crushed peanuts a little bit, without the fat). You cook it just like you would rice, so it’s not really complicated to make, either. I use broth to cook it to give it a bit more flavor boost, but it’s great with water, too. My favorite is to mix it with ratatouille.

Ratatouille Special

1 med onion, chopped
1-2 cloves garlic, minced
1 small eggplant, diced
1 med zucchini, diced
2 med tomatoes, diced, or about a cup of canned diced tomatoes
1 tsp each dried basil and oregano
1/2 Tbsp olive oil
1/2 cup cooked quinoa

1. Heat the olive oil in a saucepan or large skillet over medium high heat. Add the onions and garlic and cook until just turning transparent, seasoning with salt and pepper, basil and oregano.

2. Stir in the eggplant and zucchini and cook until they soften, about 7-10 minutes.

3. Stir in tomatoes and quinoa and cook for 1-2 minutes more until it’s heated through.

When you’re feeling extravagant, you can try adding in things like spinach, capers (although a bit expensive), a dash of hot sauce, or cannellini or black beans, another great way to add an inexpensive protein.