When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. It's easy to get sucked in by grocery merchandising tricks, and also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals that best serve your body and taste delicious.
You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:
- Limit your intake of all processed and junky food (and alcohol)
- Drink lots of water (at least 8 cups a day)
- Avoid salty and sugary foods
- Avoid eating foods that are high in saturated fats - eat healthy fats!
- Make “variety” the watchword of your eating
The KEY is to actually set aside time for planning meals: making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).
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Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.
Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):
- Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.
- Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.
- Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose rice (gluten-free) pasta whenever available.
- Soups can’t be beat for nutrition and convenience, starting with a clean, low-sodium broth and then adding your own veggies and leftover meat. Again, experiment, adding herbs and spices.
- Fresh vegetables and fruit should be bought at least twice or three times each week, preferably in season, to ensure optimal taste and nutrition. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack (add nut butters for protein!).
- Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for meat that works well in stews and casseroles. Remember portion size: keep your meats the size of your palm - you'll be surprised at how filling it is!
- Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and tamari (gluten-free soy) sauces, along with low-sodium and MSG-free stocks, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from non-GMO soybeans and various other ingredients (found in the natural foods section, usually refrigerated).
Finally, a few more hints that can help you save a little green:
- When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.
- Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.
- Buying in bulk is almost always cheaper; you can freeze perishable items in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (dried beans and grains, etc.).
- Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.
- Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.
- Look high and low (literally) to find the less expensive or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests to see where you can save money without sacrificing flavor.
- Take advantage of specials on staples—broth, soups, pasta, rice, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
- Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.
Like anything else worthwhile in life, cooking takes a little planning and creativity. But if you think of the rewards—better health and more money—you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food or the local burger. But if you look at cooking as an adventure, you’ll also have days when you find yourself pleased at what you’ve accomplished—as you serve dinner to rave reviews from family and friends!
And of course, when you're in a cooking rut, consider The Green Gourmet Chicago (www.thegreengourmetchicago.com) where healthy, delicious meals will be brought to your doorstep fresh each morning. |
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