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When we eat at a restaurant, we pay for not only the food, but also the costs of running that business. The lights, the water, the building, and the staff — in addition to the meal we are eating. The same goes for the pre-made or frozen meals at grocery stores.When we cook at home, we are in control. McDonald’s fries have 19 ingredients. We can make them at home with far less — and they will taste just as good. A favorite at my house is potatoes cut into wedges, olive oil, salt, pepper, and cayenne pepper. Put these in a Ziploc bag to mix together. Then place in the oven on a pan for about 30 minutes at 400 F. It’s only five ingredients, and tastes fabulous.Studies show that when we eat together, our kids and family are much healthier. Eating together is linked to less obesity, kids doing better in school, and less substance abuse within the family.You probably saw the recent scientific advice for the upcoming Dietary Guidelines 2015 revision—the one that said eggs weren’t bad for your health. Well, it’s true. Besides their great amount of protein, eggs have healthy omega-3 fats. They are also a nice source of Vitamin B12 for people who don’t eat meat. These frittatas are the rare breakfast menu item that contains large amounts of vegetables, too. Pair them with a slice of whole-grain toast or a piece of fresh fruit, and you’ve got a delicious and balanced meal.Pasta often gets a bad rep, which is a shame. It’s relatively inexpensive and really versatile. It’s also a great source of energy for athletes. The problem that most of us have is making pasta our entire meal. Pair it with seasonal vegetables and a few slices of fruit, and you have an excellent and complete meal. Pesto has a lot of good nutrients. The combination of pine nuts and olive oil provide healthy fats to help you live a long and healthy life.Homemade tomato sauce and freshly cooked pasta is an unbeatable combination. It’s also great for your health. Gnocchi is made from potatoes, which are a fantastic source of potassium, and one of the few ways to get Vitamin C in the winter from local produce. And many observational studies link reductions in cancer and heart disease occurrence with eating more tomatoes. When you cook tomatoes, you soften the cell walls inside the tomato, which allows you to get more of the beneficial nutrients into your body. Tomatoes and potatoes FTW (that’s ‘for the win’, for you kids out there!).We all know that tuna is great for our health, with its healthful omega-3 fats. But the beans in this recipe are also terrific for our bodies. They contain carbohydrates, fiber, and protein — so they’ll give you energy, improve your digestion, and help maintain your muscles. Plus, at about $1 per 16-ounce can, they are easy on your budget.Did you know that spinach is grown almost the entire year in Washington, and that our state produces most of the nation’s spinach seeds? That means that you’re regularly eating local spinach, fresh from the farm. Add some local pears from this salad, and you’ve got a great tasting, fresh salad waiting for you and your family.This can be great as a lunch salad if you have leftovers, too. It’s visually appealing with the bright green arugula, brown and red steak, and deep red tomatoes. The great colors in this salad mean that it is a complete meal, containing many of the nutrients our bodies need to work and be active all day.The reason that many Italian dishes get a bad reputation is because of their large amount of carbohydrates or cheese. But remember, this should not be the only item on your plate. It is perfectly healthful as part of your meal. There are really no empty calories (food that has no nutritional benefit) in this recipe. The cheese is a great source of calcium and protein; the eggplant, tomatoes, and other vegetables provide us with huge amounts of vitamins and minerals and fiber; and the olive oil is notably great for us. Pair this dish with a large handful of fresh green beans sautéed in the same pan, or a few slices of Washington-grown apples, and your meal will be healthier than anybody else’s in town.