Eating Well on a budget

Eating well on a budget:

Here are some ideas how to eat healthful without going broke:

Don’t make pricy animal based proteins the main part of your meal. You can have 3 oz of salmon or chicken instead of 6 oz. You can add additional plant based proteins such as green beans, peas or lentils. Add brown rice with these for a more complete protein source. Adding beans to your daily diet will enable you to have excellent source of protein at a great price. Plan ahead and buy dry beans to save extra $$$. Make a big batch and freeze in meal size portions. You can use them in soups and chiles to stretch the meat and still have an excellent source of protein. Or, make full-on vegetarian chile or soups like minestrone or southwest corn chowder – both made with white beans - very hearty and very nutritious cheap eats.

When choosing meats; choose lean, affordable cuts that will stretch your dollar. Cheaper cuts are great when they’re cooked in stews (chuck) or stir-fries (skirt steak) – trim off all visible fat. Lean ground turkey and whole chickens are also cost effective. Other great inexpensive sources of protein include organic yogurt, free range eggs, nuts and seeds.

Buy produce in season to keep costs down. Plan you meals around what’s in season. Buy locally whenever possible to get the freshest produce. My friend Sheila says to buy foods in bulk when in season such as fresh tomatoes. She blanches them to remove the skin then she freezes them in portions to later use in marinara sauce, soups, stews etc.
For additional savings, select bags of organic apples, onions etc. to save $$$ per pound.

Have you checked out the bulk isle? I shop at Natural Grocers and get the best prices on bulk beans, brown rice, whole wheat pastry flower, seeds, nuts, dried fruit etc. Also, they sell organic spices in bulk which are very affordable.

Processed foods like canned soups and frozen meals add up quickly. Pre-made snacks aren’t so cost effective either; besides, you don’t know what poisons are lurking in those pre-made treats. Beware of nutrition bars, as they may have concentrated sweeteners and little fiber. Ideas for great snacks include apple or banana w/ peanut butter, cashew butter or almond butter, trail mix with dried fruit or cheerio mix – make your own to avoid hydrogenated fats and preservatives, and hummus with carrots or whole grain pita.

Be creative with your leftovers. Use your leftover veggies in stir-fries or chiles. Make tacos with leftover chicken. Also, use leftover cold chicken and beans in green leafy salads. My family loves leftover night. By Thursday night we have plenty to choose from. They get to choose a little of this and a little of that. Use your leftovers within a week’s time.

Check out “Sunflower Markets” for inexpensive quality foods. Also, Natural Grocers and Whole Foods have terrific sales. You’d be surprised.

Ev’s Easy Asian Stir Fry:
1 tbsp grated ginger
1 tbsp minced garlic
¼ cup chopped green onion (include white parts)
Sautee above ingredients in a little canola oil for about 30 seconds on med to high heat – be sure not to burn the garlic or it will be bitter
Add leftover chicken or beef (cubed or sliced) – heat through for about 1 minute
Add leftover veggies: green beans, carrots, broccoli, onions, bell peppers etc. – heat through for about another minute
Add the following (pre mix in a cup before you start cooking)
2 tbsp low sodium soy sauce
1 tea toasted sesame oil
½ cup chicken or beef broth
1 tbsp cooking rice wine or cooking sherry or rice vinegar
1 tbsp corn starch
Mix all ingredients well then add to stir-fry – toss till thickened – serve immediately