Eating Healthy on a Budget

I wanted to share a nutrition newsletter I wrote for a local nutrition project that I'm volunteering for.
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                                                                                                                                   February, 2012

Nutritious is Delicious

Eating Healthy on a Budget

When you're on a tight budget, the thought of preparing tasty, nutritious meals on a regular basis can seem daunting. Often, many of us fall into a meal-routine rut, eating the same meals over and over. But it doesn't have to be this way. You can save money and still eat quality, nutrient rich foods. All it takes is a little organization and creativity.

Plan out your meals for the week ahead of time and make sure you set aside time for preparing these meals. If you're very short for time, you could even choose 2 or 3 days per week to cook a large meal that will last several days. You could also make extra to freeze for a later day.

Purchasing goods on sale is another way to save money. Grocery stores often mark down food items such as breads and meats as they get closer to their best before dates. Try picking up one of these items and cooking it right away. Also, keep an eye out in the bulk section of the grocery store as buying bulk is almost always cheaper. To avoid bulk items going bad, try freezing perishable items such as meat and breads.

When grocery shopping, choose generic or store brand as they are usually lower in price. These items are usually located on the bottom or top of store shelves as the most expensive brand-name items are located at eye level.

Stock your cupboards with food items that are inexpensive and also quick and easy to prepare. Some examples include:

• Beans and lentils come in canned or dried form so they can be stored for longer periods of time. Preparing a large pot of hearty bean or lentil soup is a sure way to fill your stomach and get some great nutrients.
• Pasta is simple to prepare and can be a great addition to any meal when paired with vegetables and meat or some other protein alternative. Try to choose whole wheat pasta more often.
• Frozen vegetables are often more cost effective than fresh vegetables and just as nutritious. They also last much longer and often they are pre-cut which can be another time saver.
• Soups come canned or in packets and they are definitely inexpensive and convenient. Try and choose soups that are lower in sodium and contain little preservatives. Adding meat and vegetables to premade soups can make a hearty healthy meal.

Eating on a budget does take a little work as you need to plan ahead and be creative, but the rewards are worth the effort. Try these simple strategies to help your family save money and eat better! 

Hearty Lentil Stew

This hearty lentil soup is chalk full of vegetables and will keep your tummy and your wallet  satisfied.

Makes 6 servings.

1 onion, chopped

1/4 cup olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 teaspoon dried oregano

1 bay leaf

1 teaspoon dried basil

1 (14.5 ounce) can crushed tomatoes

2 cups dry lentils

8 cups water

1/2 cup spinach, rinsed and thinly sliced

2 tablespoons vinegar

Salt to taste

Ground black pepper to taste

1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve, stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, add more vinegar if desired

Quick Chicken Noodle Veggie Soup

This recipe takes chicken noodle soup to the next level. It's nutrient rich and easy to prepare.

Makes 4 servings.

1 (14 ounce) can chicken broth

1/2 teaspoon dried crushed basil

1/8 teaspoon ground black pepper

2 cups frozen vegetable combination (eg. broccoli, cauliflower, carrots)

2 cups uncooked whole wheat pasta (eg, fusilli, penne)

2 cups cubed cooked chicken

1. Mix broth, basil, pepper and vegetables in skillet. Heat to a boil. Cover and cook over low heat for 5 minutes.

2. Stir in noodles. Cover and cook for 5 minutes. Add chicken and heat through.