We are well aware how difficult it is to try to shop on a budget and still feel like we can provide healthy meals for ourselves and our families. Because we are all in this same boat together, here are some ideas from Care2 that we hope will help.
1. Focus on veggies. No more than one-fourth to one-third of your plate should feature meat, or cheese-heavy dishes. Instead, highlight less expensive and nutrient-rich combinations, such as beans and rice or leafy greens with lentils and tofu. For extra protein, use nuts or eggs, this costs less than meat and provides vitamins and minerals.
2. Use beans. Organic legumes are the cheapest and most nutritious protein sources available. Dry beans offer an even better value than canned and are easy to cook in quantity. Soaking them overnight with a little baking powder will help to eliminate the gas that we can sometimes experience.
3. Purchase protein wisely. When you do buy meat, shop carefully for affordable lean cuts that you can stretch in stews, stir-fries, and casseroles. Organic ground turkey, whole fryer chickens, or chicken thighs, as well as grass-fed chuck roast and bottom round, often cost less than $3 a pound. Don’t forget tuna fish as an inexpensive meat substitute.
4. Eat in season. Off-season produce can cost double its peak-season price. Tailor your cooking to seasonal foods and freeze or can items like corn, tomatoes, and berries. Root vegetables and some leafy greens and fruits tend to come cheap nearly year-round.
5. Buy in bulk. Rather than prepackaged options, hit the ever-economical bulk aisle to save on costs (and reduce packaging). Alice and I often share the cost of bulk items. We purchase, then split the product in half. Perfect! Don’t forget that canned soups, cereals, snacks and frozen meals can wreck a budget. Cook’n has some great home-made recipes that will be kinder to your wallet.
Vegetarian Irish Stew
4 tablespoons olive oil
3 medium leeks, cleaned and sliced (or 2 medium onions, diced)
1 cup cup parsnips, sliced
1 cup carrots, sliced
1 cup potatoes, sliced into chunks
1 cup turnips or rutabagas, peeled and sliced into chunks
1 cup celery, diced
4 cups vegetable stock
2 cups stout beer
1 cup pearl barley
1/2 cup fresh parsley, chopped
A few sprigs each fresh rosemary, fresh thyme and fresh marjoram (or 1/4 teaspoon of each dried)
Salt and pepper to taste
1. In a large soup pot or dutch oven, saute leeks in the olive oil until translucent. Add the remaining vegetables and cook for a few minutes, stirring to coat the vegetables with oil.
2. Add broth, stout, barley and parsley to pot. Tie together sprigs of fresh herbs with a piece of cooking string and add (or add dried herbs). Bring to a boil, then reduce heat. Simmer for an hour, or until vegetables are tender and stew has thickened, adding water if necessary. Remove herb bundle.
3. Season with salt and pepper, divide among plates and serve with bread.
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