Welcome to week three of National Nutrition Month®. This week the focus is on how to nourish ourselves and stay within our budget. We’ve got cooking tips, meal prep ideas, and other resources that can help keep your costs down and your family satisfied. Let’s get started.
Have you heard of ‘The Rule of 3’ method of grocery shopping? We all know that having a list, knowing what we already have in our refrigerator and pantry, and checking out the sales is valuable. Rule of 3 can also provide some guidance to make quick, healthy, and tasty meals for you and your family. Here’s what you do while shopping: select three proteins, three vegetables, three grains, three fruits, and two to three snack foods.
Protein:
Try different kinds of protein that can be used in multiple ways. A whole chicken can be roasted for dinner one night and used the next day in tacos. Who doesn’t love a taco?! Consider purchasing dried beans. Very economical, shelf stable, and there are so many ways to use them! Try Black Bean soup, White Bean Basil Chicken Chili (another way to use that leftover roast chicken!), or Any-Bean Dip that can be used as a dip with carrots and peppers or in a sandwich with whole grain bread. There are so many options. Have you thought of picking up some tofu? It’s good for you and the planet. One of the great things about tofu is how it absorbs the flavors it’s cooked in. Try it in Buckwheat Soba Noodles with Fresh Tofu. It’s simple and a crowd pleaser.
When considering which to purchase, think of one that can be used in several ways like carrots. They’re great as a snack, delicious roasted, and can be grated into a salad. Carrots also have a long shelf life allowing you to prioritize a more vulnerable choice like leafy greens to be used right away. Those greens can be tossed into a soup, made into a salad, or added to a smoothie. Don’t forget frozen vegetables to quickly round out a meal. How about peas or broccoli? Both are high in fiber and peas are a great protein source too. Try this recipe for Pasta with Peas.
Grains:
Whole grains are a satisfying way to up your fiber intake and boost your heart health. But it’s not just about nutrition, whole grains are delicious! Why not make one of your selection’s oats. Start out the day with some Banana Oatmeal Pancakes with Lentils. Oats and lentils are fiber rich and lentils cook fast! For a great after-school snack try Oatmeal Raisin Muffins. Make a double batch and freeze some for a grab and go breakfast. Why not try some Quinoa or Barley to serve with that roasted chicken? Here are directions to cook a variety of whole grains. How about some popcorn? Another terrific whole grain with a long shelf life that makes the whole family happy and puts movie nights over the top.
Fruits:
Don’t forget frozen fruit! It’s harvested at its peak. Whether it’s strawberries, mangoes, or berries you control how much your family needs, making it easier to work into a tight budget. Did you know that most grocery stores have a section in the produce department that offer fruits and vegetables at reduced costs? Purchasing those bruised apples would be great for making Applesauce or Applesauce Loaf Cake. Another easy option is to pick some oranges or clementines—snacks that can easily be popped into a backpack for a snack later in the day.
Snacks:
And yes, purchasing two to three pre-made snacks makes our lives easier and, yes, they can be budget friendly as well! How about some hummus? Great with those carrots you purchased. Or some string cheese? Another portable snack that goes great with one of those oranges. Get your family in the action; what would they like?
More Cost Saving Tips:
Make sure you are using all the available resources. If you are a parent or guardian with a child under five and/or are pregnant you can apply for the Women, Infants, & Children (WIC) program. Do you qualify for the Supplemental Nutrition Assistance Program also known as SNAP? If you do receive SNAP in Massachusetts, you are already enrolled in the Healthy Incentives Program (HIP) where you can shop for fruits and vegetables and earn money back on your SNAP benefits.
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