Made in RecoveryBack to the Kitchen

The Kitchen · Literal nourishment

The Recipe Box

Let’s make something
with what we have.

Seven inexpensive, forgiving meals for ordinary kitchens and imperfect days. No ads, no diet rules, and nobody leaning over your shoulder.

Open the first seven recipesPlain directions · Flexible ingredients
Something warm
Something easy
From the KitchenGood enough
is good cooking.

Take a card. Change what you need.
Make it yours.

Affordable✦Plainspoken✦Culturally respectful✦Never perfect

Look in the cupboard

What do you already have?

Choose a few ingredients. We will bring the closest starting points to the top. Check each full ingredient list before cooking—substitutions are welcome.

All seven recipe cards are on the table.

The first collection

Seven meals for the week you’re having.

Cost ranges are rough estimates using lower-cost store brands and will vary by place and season. Use the price you see—not a number on this page—to decide what fits.

Card 01

Tomato Beans & Rice

One pot, a full bowl, and plenty for tomorrow.

Cost
$1.00–$1.60 per serving
Time
30 minutes
Makes
4 bowls
Skill
First-pot friendly

What you need: Pot with a lid, spoon, can opener

Open this recipe

Ingredients

  • 1 cup uncooked rice
  • 1 can black or kidney beans, drained and rinsed
  • 1 can diced tomatoes, with their liquid
  • 1 cup frozen mixed vegetables
  • 1½ cups water
  • 1 teaspoon garlic powder
  • ½ teaspoon salt, plus more only if wanted

Make it

  1. Put everything except the beans into the pot and stir once.
  2. Bring to a boil, then turn the heat to low and cover.
  3. Cook for 18 minutes. Turn off the heat and let it sit, covered, for 5 minutes.
  4. Stir in the beans. If they are cold, warm the pot over low heat for 2–3 minutes.

Use what you have

  • Use any canned bean you like.
  • No frozen vegetables? Add a drained can of corn or leave them out.
  • Brown rice needs more water and a longer cooking time; follow its package directions.

AllergensNo common major allergens in the base recipe. Check canned and seasoning labels.

StorageCool and refrigerate within 2 hours. Keep up to 4 days. Add a spoonful of water when reheating.

Food safetyReheat leftovers until steaming hot all the way through. Do not leave cooked rice at room temperature for more than 2 hours.

Card 02

Egg & Vegetable Fried Rice

The best use for yesterday’s rice.

Cost
$1.00–$1.70 per serving
Time
15 minutes
Makes
2 generous bowls
Skill
Easy skillet

What you need: Large skillet, spoon, small bowl

Open this recipe

Ingredients

  • 2 cups cold cooked rice
  • 2 eggs
  • 1½ cups frozen mixed vegetables
  • 1 tablespoon cooking oil
  • 1–2 tablespoons low-sodium soy sauce
  • Black pepper, if wanted

Make it

  1. Beat the eggs in a small bowl.
  2. Warm the oil in a large skillet over medium heat. Add the vegetables and cook for 4 minutes.
  3. Push the vegetables to one side. Pour in the eggs and stir until fully set.
  4. Add the cold rice and soy sauce. Stir and cook until everything is steaming hot, about 5 minutes.

Use what you have

  • No leftover rice? Cook rice first, spread it on a plate, and cool it before using.
  • Use canned peas and carrots, drained, instead of frozen vegetables.
  • Use tamari labeled gluten-free if you need a gluten-free option.

AllergensContains egg and soy. Regular soy sauce usually contains wheat.

StorageRefrigerate within 2 hours and keep up to 3 days.

Food safetyCook eggs until no liquid egg remains. Reheat leftovers until steaming hot.

Card 03

One-Pot Lentil Tomato Soup

Warm, forgiving, and hard to mess up.

Cost
$0.90–$1.50 per serving
Time
40 minutes
Makes
5 bowls
Skill
First-pot friendly

What you need: Large pot, spoon, can opener

Open this recipe

Ingredients

  • 1 cup dry brown or green lentils, rinsed
  • 1 can diced tomatoes
  • 1½ cups frozen mixed vegetables
  • 5 cups water
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • ½ teaspoon salt, plus more only if wanted

Make it

  1. Put everything into a large pot and stir.
  2. Bring to a boil, then lower the heat so the soup bubbles gently.
  3. Cook uncovered for 28–35 minutes, stirring now and then, until the lentils are tender.
  4. Add a little water if the soup gets thicker than you like. Taste before adding more salt.

Use what you have

  • A drained can of lentils works too; use 3 cups water and simmer for 15 minutes.
  • Use chopped fresh carrots or greens in place of frozen vegetables.
  • Add a spoonful of plain yogurt when serving if that sounds good.

AllergensNo common major allergens in the base recipe. Check seasoning labels.

StorageCool and refrigerate within 2 hours. Keep up to 4 days, or freeze individual portions.

Food safetyBring refrigerated leftovers to a full simmer or reheat until steaming hot.

Card 04

Peanut Butter Banana Oats

Breakfast that asks almost nothing of you.

Cost
$0.70–$1.20 per bowl
Time
5 minutes
Makes
1 bowl
Skill
Barely cooking

What you need: Microwave-safe bowl or small pot, spoon

Open this recipe

Ingredients

  • ½ cup old-fashioned oats
  • 1 cup water or milk
  • 1 banana
  • 1 tablespoon peanut butter
  • Pinch of cinnamon, if wanted

Make it

  1. Put the oats and water or milk into an oversized microwave-safe bowl.
  2. Microwave for 2–3 minutes, stopping if it rises toward the rim. Or simmer in a small pot for about 5 minutes.
  3. Mash in half the banana. Slice the rest on top and add the peanut butter.

Use what you have

  • Use sunflower-seed butter for a peanut-free bowl.
  • No banana? Use applesauce, raisins, or a spoonful of jam.
  • Quick oats work; begin checking them after 90 seconds in the microwave.

AllergensContains peanut. Contains milk only if dairy milk is used. Check alternative-milk labels.

StorageBest eaten right away. Refrigerate cooked leftovers within 2 hours and use the next day.

Food safetyUse a large bowl because oats can bubble over. The bowl may be hot; lift it carefully.

Card 05

Tuna & White Bean Bowl

A real meal without turning on the stove.

Cost
$1.50–$2.40 per serving
Time
8 minutes
Makes
2 bowls
Skill
No-cook

What you need: Bowl, fork, can opener

Open this recipe

Ingredients

  • 1 can tuna, drained
  • 1 can white beans, drained and rinsed
  • 1 tablespoon oil or mayonnaise
  • 1 tablespoon lemon juice or vinegar
  • Black pepper
  • Bread, crackers, or chopped vegetables for serving, if available

Make it

  1. Put the tuna and beans into a bowl.
  2. Add the oil or mayonnaise, lemon juice or vinegar, and pepper.
  3. Mix gently. Eat as it is or spoon it onto bread, crackers, or vegetables.

Use what you have

  • Use canned chicken or mashed chickpeas instead of tuna.
  • Use any mild canned bean.
  • Add mustard, dried herbs, or chopped pickles if you have them.

AllergensContains fish. May contain egg if mayonnaise is used. Check bread and cracker labels for wheat and other allergens.

StorageRefrigerate promptly in a covered container and use within 2 days.

Food safetyDo not leave the mixed bowl at room temperature for more than 2 hours.

Card 06

Pea & Bean Pantry Pasta

Creamy without needing cream.

Cost
$1.00–$1.70 per serving
Time
20 minutes
Makes
4 bowls
Skill
Easy pot

What you need: Large pot, colander, spoon, mug

Open this recipe

Ingredients

  • 12 ounces pasta
  • 1 can white beans, drained and rinsed
  • 1½ cups frozen peas
  • 2 tablespoons oil or butter
  • 1 teaspoon garlic powder
  • ½ teaspoon salt, plus more only if wanted
  • Black pepper

Make it

  1. Cook the pasta according to its package. Add the frozen peas for the final 3 minutes.
  2. Before draining, carefully scoop out 1 cup of the cooking water.
  3. Drain the pasta and peas. Return them to the pot with the beans, oil or butter, garlic powder, and ½ cup cooking water.
  4. Stir over low heat for 2–3 minutes. Add more cooking water until it looks silky rather than dry.

Use what you have

  • Use chickpeas or kidney beans instead of white beans.
  • Use any short pasta shape; gluten-free pasta works if needed.
  • Frozen broccoli or spinach can replace the peas.

AllergensUsually contains wheat. Contains milk if butter is used. Check pasta labels for egg.

StorageCool and refrigerate within 2 hours. Keep up to 4 days. Add water before reheating.

Food safetyUse care when scooping hot pasta water and draining the pot. Reheat leftovers until steaming hot.

Card 07

Chicken & Potato Skillet

One pan for the nights you need something steady.

Cost
$2.00–$3.00 per serving
Time
35 minutes
Makes
4 plates
Skill
Comfortable beginner

What you need: Large skillet with lid, knife, cutting board, spoon

Open this recipe

Ingredients

  • 1 pound boneless chicken thighs or breasts, cut into bite-size pieces
  • 1 pound potatoes, cut into small cubes
  • 2 cups frozen green beans or mixed vegetables
  • 1 tablespoon cooking oil
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ cup water

Make it

  1. Keep raw chicken separate from other foods. Wash your hands after touching it.
  2. Warm the oil in a large skillet over medium heat. Add the chicken and cook for 5 minutes, stirring so the outside is no longer pink.
  3. Add the potatoes, garlic powder, salt, and water. Cover and cook on medium-low for 15 minutes, stirring once.
  4. Add the frozen vegetables. Cover and cook 7–10 minutes more, until the potatoes are soft and the thickest chicken piece reaches 165°F.

Use what you have

  • Use canned chicken: cook the potatoes first, then add drained chicken with the vegetables.
  • Use sweet potatoes in place of white potatoes.
  • For a meatless skillet, use two drained cans of chickpeas and add them with the vegetables.

AllergensNo common major allergens in the base recipe. Check seasoning labels.

StorageCool and refrigerate within 2 hours. Keep up to 4 days.

Food safetyRaw chicken must reach 165°F in the thickest piece. Wash the knife, board, hands, and surfaces that touched raw chicken.

One-week grocery list

One list. Seven forgiving meals.

Check your cupboard first. Buy only what helps, choose store brands, and skip optional items without apology.

Pantry shelf

  • Rice — 1 bag
  • Pasta — 12-ounce box
  • Old-fashioned oats — 1 container
  • Dry brown or green lentils — 1 bag
  • Canned beans — 4 cans (mixed kinds are fine)
  • Diced tomatoes — 2 cans
  • Tuna — 1 can
  • Peanut butter — 1 small jar
  • Cooking oil
  • Soy sauce

Fridge & freezer

  • Eggs — ½ dozen
  • Chicken — 1 pound
  • Frozen mixed vegetables — 2 bags
  • Frozen peas — 1 bag
  • Milk or preferred alternative — optional
  • Butter or mayonnaise — optional

Fresh & flavor

  • Potatoes — about 1 pound
  • Bananas — 2 or 3
  • Lemon or small bottle of vinegar
  • Garlic powder
  • Italian seasoning
  • Cinnamon — optional
  • Salt and black pepper

This is a flexible list, not a test. Food pantry items, substitutions, and what is already at home all count.

Cooking for one

You still deserve
a real meal.

Cooking for yourself can feel like too much work for one plate. The trick is not to make one serving every time. It is to make tomorrow a little easier too.

01

Cook once

Choose a four-serving recipe when you have enough energy to cook.

02

Keep one close

Put one serving in the refrigerator for tomorrow before sitting down to eat.

03

Freeze the rest

Freeze one or two portions in labeled containers. A freezer bag laid flat works too.

04

Change the bowl

Add toast, a different vegetable, hot sauce, or cheese so leftovers do not feel exactly the same.

Food guidance here is practical, not medical care. Bodies, cultures, medications, budgets, and needs differ. Use what serves you, and leave the rest.

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