These days it is more important than ever to make your food dollar go a long way. A lot of people believe that it is impossible to eat healthy on a limited budget. In fact many of the healthiest foods are actually the most economical. Think of the simple, classic super foods like carrots, cabbage, broccoli, beets, onions, apples, bananas, sunflower seeds, raisins, eggs, lentils, black beans and plain yogurt. Remember that plants are your best healthy eating companion. Fruits and vegetables can be fresh, frozen or canned, they are still healthy no matter what form. Meat can be expensive to eat every night, so why not try canned beans and dry lentils for a plant-based protein a few times a week. Canned beans can be enjoyed in a salad, dressed up with a bit of spice for a salsa or mashed as a quesadilla filling. Lentils cook up in less than 30 minutes, and can cost less than $5 for a large bag at the grocery store. Eat produce that is in season and local, it is often more affordable but also at its best quality.
Stay away from processed and pre packaged foods as they are usually more expensive and less healthy. You can make your own salad for about $1 and skip the $8-plus pre-made salad from the store. Buy a large pack of lettuce to last the week and garnish with hardboiled eggs, chopped cucumber, sunflower seeds and dried fruit. Olive oil, balsamic vinegar and a bit of salt are all you need to dress it up. Before heading out to the grocery store make sure you have a plan: what are you planning to cook for the next few days? Make a grocery list and stick to it and of course never shop on an empty stomach.
Here are 2 healthy and economical recipes that help you include fruits and vegetables every day. Enjoy and keep well!
By Chantal Haddad PDt, Nutritionist
