How to save on food costs
In the nutrition class I teach, students have commented on how
much money “real” food costs. They say
it is so much cheaper to just buy the junk food, the fast food. What are some ways to buy “real” food that
doesn’t cost a fortune?
a.
Frozen
Edamame – if you haven’t tried these baby soybeans, they are quite tasty. And super nutritious as they provide
vitamins, protein, and fiber. One
nutritionist adds them to her salads or quinoa.
b.
Frozen berries
– try frozen blueberries, frozen cherries, frozen strawberries or any frozen
berry. My husband just bought a huge bag
of frozen blueberries. He adds them to
his morning oatmeal or other cereal, makes blueberry pancakes. I add them to mix of cut up fresh fruit. Many people pull out a bag of frozen berries
to add some berries to their morning smoothie.
Berries not only provide vitamins like vitamin C, but those powerful antioxidants
that are so good for our health.
Enjoy some frozen blueberries |
c.
Frozen
corn – buying corn on the cob in the summer is always a treat. In winter we can buy frozen sweet
corn. To me it tastes fresher and better
than canned corn.
d. Frozen
baked potato wedges – most people know how unhealthy French Fries from Fast
Food restaurants are. Loaded with fat
and salt. But I love potatoes and a
great way to enjoy “French Fries” is to buy some Frozen Baked Potato
Wedges. These have much less fat than
the deep-fat fried French Fries at restaurants. Potatoes also are loaded with potassium and a
good source of complex carbs. Jim White,
RD, who owns Jim White Fitness &
Nutrition Studios, recommends potato wedges after a workout as the
potassium and carbs help promote recovery.
He adds these wedges to some protein and veggies for a good “post
workout meal.”
e.
Frozen
brown rice – so easy to cook up the brown rice that comes in the packets
that cook in 90 seconds. But to save
money you can also buy the dry brown rice and cook it according to package directions
or buy it frozen. Why brown rice? Because it is whole grain and doesn’t have most
of the vitamins and minerals removed in processing like white rice does. Why frozen? Because instead of taking 45 minutes to cook
like dry brown rice does, it cooks in only 3-5 minutes.
f.
Frozen
peas – so much tastier than canned peas.
Many people don’t like peas no matter how they are cooked. But I like peas and especially frozen peas as
they taste so much better. Peas provide
protein, even some vitamin C and fiber.
g.
Frozen
broccoli – I like fresh broccoli best but frozen broccoli can be used to
add to omelets, casseroles and quiche. Broccoli
is loaded with nutrition including vitamins A and C.
Actually, as much vitamin C as you would get from an orange and many minerals and fiber. If you have leftover
cooked broccoli, freeze it and add to a quiche or soup.
a.
Oatmeal
– always a healthy and often a less costly alternative. You can buy plain, regular oatmeal and add some
frozen berries, cinnamon, brown sugar to make it quite tasty. And it doesn’t take long to cook. We cook a bowl in the microwave for 2 minutes
– just as easy as instant oatmeal. I
make my oatmeal with milk to add extra protein, calcium and vitamin D to my day.
a.
Roasted
chicken – buy a roasted chicken, serve it for a meal. Then cut up leftovers and freeze it. We freeze one cup of leftover chicken and
then use it to make homemade chicken noodle soup. Or use a cup to stir fry with green pepper
and onion and then add this to a package of quick cooking quinoa.
5. Make your own – you don’t’ have to be a great cook to easily make some food items
a.
Pudding
– instead of buying pudding already made, buy a box of pudding, add the milk (real
milk, not fake milk) and stir for 2 minutes.
Kids can easily learn how to make some pudding as a healthy snack. Yes, it has some added sugar but also
provides protein, calcium and vitamin D.
A great after school snack for kids.
b.
Lunchables – yes,
so easy to grab in the store and use for your own or your kids’ lunch. But make your own lunchable kits. Kids can help put together their “lunchable”
the night before.
c.
Soup, chili
– try making your own chili or soup. We
found a simple recipe for chicken noodle soup and chili is so easy to make from
scratch.
d.
Potatoes
– buy a big bag of potatoes instead of 1 or 2 loose potatoes and use them
baked, cut up and stir fry – so many ways to add potatoes to your meals.
So many ways to cut some costs
from your food budget. Try some that
work for you. How much can you save?
Want to try the homemade Swanson
Chicken or Turkey Noodle Soup? So easy
to make and a great way to use up turkey or chicken leftovers. One Thanksgiving we tried hard to find an
easy to make soup and were glad to find this recipe. I double the carrots and celery for more
nutrition and use half whole grain and half regular egg noodles:
- 4 c. Swanson Chicken Broth (Regular, Natural Goodness or Certified Organic)
- 1 dash ground black pepper
- 1 medium carrot
- 1 stalk celery
- ½ c. Uncooked extra wide egg noodles
- 1 c. shredded cooked chicken or turkey
Heat the broth, black pepper,
carrot and celery in a 2-quart medium saucepan over medium-high heat to a boil. Stir the noodles and chicken into
the saucepan. Reduce heat to medium and
cook for 10 minutes or until noodles are tender.
Sources: 10
Frozen Foods Nutritionist Always Buy, Jim
White Fitness & Nutrition Studios, post
workout meal, Dave Ramsey,
Lunchables,
water, bottled
water, Swanson Images: Frozen
blueberries, Chicken-broth , Frozen baked potato wedges
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