Making the Most of Your Food Dollar
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
Carrot & Apple Slaw
4 cups shredded of spiraled Carrots
2 cups chopped or spiraled apples
½ cup chopped celery
½ cup raisins (optional)
1 fresh lemon (juice of)
1 tbsp honey
¼ cup plain yogurt or mayonnaise
Chop all vegetables and mix
Whisk together dressing ingredients
Add to vegetables and mix
Fruit Crisp
6 cups Fruit (3 apples,3 pears,3 plums,1/3 cup cranberries)
2/3 cup Oatmeal
1/3 cup Whole wheat flour
1/3 cup Brown Sugar
1 tsp Cinnamon
1/3 cup Margarine
Wash and cut fruit and place in a baking dish
Combine oats, flour, sugar and cinnamon, mix well. Cut in margarine until mixture resembles coarse crumbs.
Put topping over fruit
Bake in 375 F oven for about 30 minutes or until topping is slightly browned.
Note: You can use any combination of fruit that you have on hand for this recipe as long as it all adds up to about 6 cups of fruit
