Leader Enterprise - January 7, 2015 - Eating Right on a Budget
Today at 1:55 PM
Happy 2015! I am so fond of the quote that says "Life is like a roll of toilet paper, the closer you get to the end,the faster it goes". Whoever came up with that one knew what they were talking about!
I decided this is a good time to share ideas to help you eat right when the budget is tight. Why does it seem that everything that's good for you costs more? While sometimes that is just fact, there are ways to help you eat healthy without breaking the bank. Start by establishing one new healthy habit, then one by one, add more. There are many creative ways to enjoy the foods we love while being good stewards of our food budget and our family's health. Enjoy choosing wisely!
Detour the Snack Aisles: Take all the money you would spend on candy,chips and cookies,and spend it on fruits and vegetables instead. They are perfect for snacking, and loaded with fiber, so they'll fill you up faster than 'empty'calorie-laden snacks.
Eat more Beans: Beans are dirt cheap and a very healthy food. Loaded with nutrition, they're great for lowering both cholesterol and blood pressure. Did you know they also help keep your blood sugar steady thanks to a low glycemic index? Add beans to a salad for a protein boost. Make a big pot of bean soup,divide it into portions and freeze half of it. Using dried beans, you can prepare delicious meals for pennies.
Cut back on Meat Portions: Limit your meat intake by sharing a steak and filling the rest of your plate with vegetables and grains. Eat one pork chop instead of two. Stop'supersizing'.Stock up on whole chickens and turkeys when on sale. Freeze cooked portions for sandwiches, soups and casseroles.
Enjoy More Whole-Grain Pasta: Yes,it 'seems'to cost more, but you can purchase the same amount of whole grain pasta vs. white pasta and in the long run, it will serve more people because it helps'fill you up'faster.
Eat More Oatmeal:Packed with soluble fiber and healthy carbohydrates,oatmeal has a number of key health benefits. From curbing appetite to reducing cholesterol, eating more oatmeal is a simple way to boost health.
Surrender Sweets: You don't have to totally give up sweets to tighten your budget and your waistline too. Just pace yourself and don't eat it every day. Serve a scoop of ice cream in a smaller bowl or mug. Or enjoy a (diet) soda with a little ice cream to make a float and your sweet tooth craving can be satisfied.
This is a wonderful filling chili. Look for low sodium ingredients.
CROCKPOT THREE BEAN TURKEY CHILI
1/2 lb. ground turkey
1-28 ozs. can diced tomatoes, undrained
1-16 ozs. jar chunky salsa
1-15 ozs. can black beans,rinsed
1-15 ozs. can kidney beans,rinsed
1-15 ozs. can great northern beans,rinsed
1 tsp. chili powder
1 tsp. ground cumin
1 pkg. (7 ozs) 2% milk shredded cheddar cheese
Cook turkey in large saucepan on medium-high heat 10 minutes or until no longer pink, stirring occasionally. Add to slow cooker with all remaining ingredients except cheese and crackers; stir. Cover with lid. Cook on high 2-3 hours(or low for 4-5 hours). Spoon into bowls; top with cheese.Serve with crackers.
I'm wild about oatmeal, and this special tasty combo of flavors did not disappoint. It keeps in the fridge for several days. Make ahead and warm for a quick and healthy breakfast, or bedtime snack. Topping it with a nut butter helps boosts protein.
2/3 c. milk of choice (cut back to 1/3 c. if using maple syrup)
2 Tb. oil or or more milk of choice
1 tsp. pure vanilla extract
optional 1/2 c.chocolate chips, plus more for the top if desired
Grease an 8" x 8" square pan. Set aside. Preheat oven to 380*F. In a large mixing bowl, stir together all dry ingredients, then add all remaining ingredients. Smooth evenly into the prepared pan, sprinkle chips on top if desired, and press down with a spoon. Bake 24 minutes, then let set in a closed oven 20 minutes with the heat turned off. Top with syrup, or nut or coconut butter.MMMM!
SKINNY SKILLET LASAGNA
1 lb. extra lean ground beef
1 Tb. fresh garlic, minced
1-1/2 c. mushrooms, sliced
1 c. onions, chopped
1 c. zucchini, chopped
(I used frozen from my freezer)
1/4 tsp. red pepper flakes, optional
1/4 tsp. salt and fresh ground pepper, to taste
6 whole wheat or whole grain lasagna noodles, broken into 2-inch pieces
23 - 26 ounces jarred pasta or marinara sauce
(I use Prego’s Heart Smart)
2 c. water
3/4 c. fat-free cottage cheese
1/2 c. light mozarella cheese,shredded
Cook ground beef in a large nonstick skillet or pan over medium-high heat, breaking into pieces until almost cooked through, about 4 minutes. No need to drain meat if using extra lean beef.If not,drain meat and return to skillet. Stir in garlic, mushrooms, onions, zucchini, red pepper flakes, salt and pepper. Cook over medium-high heat until vegetables are soft. Stir often. Sprinkle broken lasagna noodles into the skillet, then pour in pasta sauce and water over top.
Cover and cook, adjusting heat as necessary to maintain a vigorous simmer, until noodles are tender (about 20 minutes). Remove skillet from heat. Dot tablespoons of cottage cheese over noodles then sprinkle with mozzarella cheese. Cover and let skillet stand off heat until the cheeses melt (about 5 minutes) (or add cheese directly to sauce). Serves 8 (about 1 cup each).
I would love to have you stop by my blog. With over 1200 recipes there, many of them being 'healthy choices' ,you're sure to find something you'd like to try. www.thebetterbaker.blogspot.com. Using the search engine in the top left corner makes it easy to find what you're looking for.
If you purchase anything from The Better Baker, we do not collect personal information for any use other than for mailing products or resolving issues.