Photograph by Shannon L. Buck, copyright 2017.

Healthy Freelancer’s Recipe: Harvest Salad

Last time I introduced you to my shrimp scampi salad, a delicious meal that packs a great nutritional punch. Today I want to share my recipe for harvest salad. It’s another delicious way to add a nutritional boost. Who couldn’t use more vitamins, right?

The vegetables can be switched out according to what is being harvested at the time the salad is made, and cheese is okay if your diet allows for it.

I like to make a big bowl of this salad to keep in the refrigerator for a few days. I’ll eat it for all of my lunches and dinners over that few day period, making it a great meal for when I know I’ll be writing a lot.



Photograph by Shannon L. Buck, copyright 2017.

Healthy Freelancer’s Recipe: Shrimp Scampi Salad

This is one of the recipes I make when I know I’m going to be writing a lot, and not breaking much, especially during the warmer months. Other than the time it takes to make the shrimp scampi, it doesn’t take too terribly long to put this salad together. Feel free to switch up the vegetables. Cheese is optional depending on your needs.

You can use leftover shrimp scampi for a small salad, or make a pan of the shrimp so you’ll have enough for a couple of days worth of meals.

shrimp scampi salad

I like to make enough for four meals. Lunch the day I make it, before I start a longer writing project. Then I put three meals in the refrigerator, so I only need to take a couple of minutes to get each meal ready when I want.

The shrimp scampi salad packs a good nutritional punch when you know you’ll be short on time but you still want healthy meals.



Photograph by Shannon L. Buck, copyright 2017.

Healthy Freelancer’s Recipe: Berry Parfaits

Not only are these delicious parfaits good for patriotic celebrations, they are good year-round. Refreshing and healthy, these are great make-ahead snacks and desserts. Keep a jar of the cream in the refrigerator, for easy access, and small bowls of the berries next to the cream. It only takes a moment to add a dollop of cream to the fruit.

Try this berry parfait, and you might also like watermelon and blueberries with coconut cream and strawberry cream surprise.

If you like to work remotely, maybe at the beach or the park, you can pack any of these with a meal.


Photograph by Shannon L. Buck, copyright May 14, 2014.

Healthy Freelancer’s Recipe: Simple Smoothie

I don’t know about you, but I’m not feeling the greatest after the holidays. I need to get back to my healthy eating strategy, so I’ve been working on that this week.

Each day I’ve been making a smoothie to boost my nutrition intake. This is the simple starter recipe I’m using:


  • almond milk
  • 1 small banana
  • a handful of spinach
  • 1 egg
  1. Put ingredients in a blender.
  2. Cover and blend everything well, adding ice if desired.

To this, I might add some other goodies, such as a few slices of cucumber or carrot, frozen berries, or a peach and Romaine lettuce.

It’s all about keeping it clean and healthy.

Looking for other smoothie recipes?

  • Banana-Blueberry Smoothie (If you eat dairy.)
  • Pineapple-Spinach Smoothie
  • This and That Smoothie (Use what you have on hand.)

Smoothies are quick and easy to make. When the blender has been emptied, put a squirt of dish detergent in it with some water, cover and give it a whirl, and then wash the container and the cover. Easy-peasy.

Join me in getting back on track nutrition-wise.

Shannon L. Buck

Healthy Freelancer’s Recipe: Fruit Infused Water

It is important that we have enough energy each day to keep up with all we have to accomplish.

Photograph by Shannon L. Buck copyright 2014Fruits add much needed nutrients to any diet. From Vitamin C to Potassium, you can’t go wrong if you have at least one a day. The Myriad of nutrients protect our bodies from some severe illnesses. Citrus fruits are just one group that are vital for good health.

Waters infused with fruit are a great way to get these nutrients into our bodies, and are refreshing when poured over ice in a tall glass. They are also easy to make.

I have a pitcher with an insert, but you don’t really need one. And I try to use organic products when possible.

Mixed Berry Water





ice cubes


  1. Rinse the berries and let them sit on a clean towel for a few minutes to dry.
  2. Place the ice cubes in the pitcher.
  3. Pour the berries into a bowl and mash them up just a little, so some of the natural juices escape the berries. Spoon this into the insert, or pour them directly into the pitcher. Attach the insert to the cover.
  4. Pour water into the pitcher until about 2/3 full.
  5. Place the insert into the pitcher carefully, and put the cover in place. If necessary, pour out some of the water so the pitcher does not overflow.
  6. Store in the refrigerator.

Other fruit infused water recipes you may enjoy:

Strawberry Water, for on the Go

Strawberry-Watermelon Water

Citrus Water

Lemon-Lime Water

Feel free to share your favorite fruit water recipes in the comments, or email me at

Enjoy the recipes!

Shannon L. Buck

Healthy Freelancers’ Recipe: Kohlrabi and Summer Squash Salad

March is upon us, and spring is almost here. For many of us, this means a change to eating lighter, healthier. Salads are a great way to start. There are so many combinations, incorporating fruits, vegetables, and protein sources.

Some salads (sides) are simple affairs with greens and a few little tomatoes, maybe a couple of cucumber slices. Or maybe fruit based, such as watermelon and honey-dew balls.

Others are entire meals, incorporating two or more types of greens, a few other vegetables, proteins such as meat and eggs, and maybe even some fruit and seeds. These are larger salads that fill you up.

One of my favorite salads is the Kohlrabi and Summer Squash Salads. It is a great accompaniment to breakfast, but will also make a good snack when paired with a few bites of ham.

Salads can be made a few days in advance and kept in a large bowl in the refrigerator. If you are more of an on-the-go writer, preferring to craft your words in various places, wide-mouthed canning jars or other containers can be used for easy grabbing.

Now try your own combination. Feel free to share your favorite recipe in the comments of this post.


Shannon L. Buck



Healthy Freelancers’ Recipe: Smoothies!

Smoothies are one of my favorite snack items. They are easy to create with a few simple ingredients. Do not take much time, and can be made in a small blender for just one serving.

The basic premise is:

Liquid: Coconut or almond milk, or water.

fruit: Banana, oranges, or peaches.

vegetable (optional): Carrot, spinach, or Romaine lettuce.

protein (optional): Raw egg

add-ins: Wheat germ, unsweetened coconut flakes, or chia seeds.

The combinations are nearly endless, and are driven by your tastes. Why not try one of these:

Mixed Berry Smoothie

Banana-Blueberry Smoothie

Pineapple-Spinach Smoothie

Now try your own combinations. Feel free to share your favorite smoothie recipe in the comments of this post.


Shannon L. Buck







Healthy Freelancers’ Recipe: Apple-Pear Sauce

Happy New Year! As part of my ongoing efforts to assist you in living the best freelance life ever I would like to introduce a new column,  Healthy Freelancers’ Recipe.

The recipe I want to share is for Apple-Pear Sauce, an easy method for making your own healthy apple-based sauce. Adding a pear offers a pleasant taste, different than what you will find in the store. This recipe adds a nutritional punch to your day, without adding sugar. A healthy choice for a snack, or to go along with a meal.

To make this recipe go further, increase the amounts of fruit and water. When cooked down and cooled, spoon into small canning jars and cover. Place in the refrigerator, and you will have a handy grab-and-go snack that is healthy. This can be paired with trail mix when you need a more filling snack.

Shannon L. Buck

31 Day Healthy Recipe Challenge: A Great Opportunity for Freelancers and Everyone

Welcome to the New Year! I can think of no better way to start a new year than with a challenge lasting the entire first month of the year. This year I would like to you to a challenge that I am running on my blog, Frugal Recipes: Spending Less to Eat Healthy.

I don’t know about you, but I spend a lot of time sitting while working on my freelance career. I do not always eat the healthiest meals, either. One of my goals for the new year is to eat healthier.

I have been losing weight, slow as the process may seem, for a couple years, and am feeling good about my progress. I want to share some of the techniques that I am using. This challenge is one such technique.


  • Each day prepare and consume at least one healthy recipe. More is better 🙂

  • Speak with your doctor before beginning, and always follow his or her guidelines. You can change recipes to cater to your own needs.

  • You do not have to use my recipes. You can use your own, or recipes from someone else.

  • Read each days post whether you use the recipe for that day or not. Many, if not all, of the posts will provide you with nutritional information.

  • If you want to live a truly healthy lifestyle, combine healthy eating with exercise.

  • See my blog The Fitness Journal to follow my fitness journey. At my heaviest, I weighed 279 pounds. I have lost quite a bit thus far, and I have learned so much on this adventure.

  • The recipes you use should also be as frugal as possible, in keeping in line with this blogs purpose.

The first recipe will be one for breakfast, so check it out before eating in the morning!

Enjoy the challenge!


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