Healthy, Budget-Friendly Eating

We are in unprecedented times with the worldwide novel coronavirus outbreak.  Beyond the health scare for many, the virus has also posed a financial strain on some, who are at least temporarily out of work.  It can be a challenge to feed a family healthy meals, when struggling to pay the mortgage or rent, among other bills.  I spend time with many clients discussing food ideas that give the most bang-for-your-buck.  Here are some examples.

• Tinned fish; sardines, salmon, herring.  Look for non-BPA lined cans or packs of fish.  You will get a good serving of Omega-3s and calcium if you look for bone-in fish.
• Beans, beans, the musical fruit.  Dry beans are inexpensive and versatile (as are lentils, chickpeas).  Remember to soak beans overnight for decreased cooking time and music!
• Eggs - Julia Child called the egg the perfect food.  Also quite versatile and inexpensive!
• Sweet potatoes.  Available now year-round and depending on where you live, you may still be experiencing cooler temps (I am!), so I welcome heating up the oven and baking a potato.
• Really, most in-season produce.  This is your goldmine, folks.  Look for in-season specials at your grocer or farmer's markets.  Right now I'm seeing lots of asparagus, rhubarb, the beginning of strawberries (woo hoo!), carrots, and lettuces and other greens.  If you are home more (like me), I've been trying to get creative with new ways to prepare some of these veggies and fruits.  I'm definitely saving $$ by buying the extended supply of in-season produce.
• Whole ginger root.  This can usually be found year-round and it's a wonderful spice that is cheap per ounce but doesn't skimp on medicinal value.  It's a very good digestive and an anti-inflammatory.  I'm using it this week in a sauce.
• Oats and quinoa.  These are 2 of my favorite grains or starches (quinoa is not a grain).  Oats are probably more inexpensive than quinoa, but a little goes a long way for both of these options.  I like a warm bowl of oatmeal (organic steel cut or rolled) in the morning.  
• Lemons and limes - contain vitamin C, are hydrating added to plain water, and are detoxifying.  I do a glass of warm lemon water every morning upon waking.  1/2 a lemon squeezed in lukewarm water.  Save the other 1/2 in the fridge for the next morning, or a different use.
• Frozen organic edamame.  If you can tolerate soy (sadly, I cannot!) - this whole version is a great nutrient-dense, low calorie snack!
• Homemade bone broth and vegetable broth.  Bones are often the least expensive part of the animal and we should use them more!  If you have a slow-cooker, you can cook up some homemade broth overnight.  Use it then in a multitude of recipes!

I hope you are all staying home, staying healthy, and eating well.  Maybe these suggestions will help on your next trip to the grocery!

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