Here we go. First post for Healthy Eating on a Budget.

Starting with these tips.

1. Buy in bulk.

2. Buy less convenience products. Avoid processed and packaged foods, including sodas, crackers, cookies, and candy

3. Plan your meals out. Not eating out, but planning them ahead, creating menus.

4. Choose plant-based protein sources like lentils, beans, and edamame.

5. Always take inventory of your fridge before going to store.

6. Only buy what’s on your list.

7. Shop sales and stock up.

8. Stop eating out for meals – cook at home!

9. Use coupons

10. Buy from the bulk section if your store has one

11. Consider frozen vegetables as they are generally more budget-friendly and are just as nutritious as fresh

12. Save your leftovers + repurpose.

13.  Increase water intake

Instead of budgeting for sugary bottled drinks, consider using that money for a reasonably-priced water filter and fruits and vegetables that provide natural hydration. And, make your coffee and tea at home–save those overpriced coffee shop drinks for special occasions.

14. Make your own sauces, toppings and spice mixes.

15. Avoid pre-chopped vegetables or prepared meals/ingredients

16. Perhaps, if possible, try growing some of your own food and your own herbs.

Now let the protesting begin. Wait! you say, I do not have time for making all these things and chopping up all these foods myself, let alone doing meal planning ahead of time. I hear you. And I am here to tell you that you actually do have the time. (I am here to help with that). It just takes a little organizing and dedicating a certain period of time, one day a week, that you will prepare things ahead. After that, it's grab and go as if you bought them already chopped, marinated, shredded, defrosted and mixed.

Here's a sample recipe from Liz Marino who is all about 'clean eating' and on a budget:

          Buffalo Chicken Casserole

Ingredients

1 tablespoon olive oil

1 lb cooked shredded chicken about 3 cups * I use two cans of white meat chicken

2 cups potatoes chopped in ½ inch cubes (russet, yukon gold)

1/2 cup Frank’s Red Hot  * I do not use this as I do not like hot spice, and a 1/2 cup is a lot!

                                      Instead I use a combination of mild salsa and BBQ sauce = 1/2 cup

¼ cup celery chopped

¼ cup carrots chopped

1 teaspoon garlic powder

1 teaspoon onion powder

1 cup non fat greek yogurt

1 cup cheddar cheese optional

Instructions

Preheat oven to 400.

Make shredded chicken.

In a large bowl mix together cooked chicken and all ingredients except cheese. Pour into a casserole dish (I used a 4 quart 12×9 casserole dish) Top with cheddar cheese, cover and bake at 400 for 35 minutes.

Uncover and bake for remaining 5-10 minutes until cheese is melted and potatoes are fork tender.

*Note: Buffalo sauce and cheddar cheese are high in sodium. You can reduce the sodium in this recipe by cutting both ingredients in half. Or use your own homemade sauce that has no sodium in it.

Nutrition Facts

Serving: 1.5cups casserole (estimated) | Calories: 258kcal | Carbohydrates: 14g | Protein: 26g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 70mg | Sodium: 838mg | Potassium: 657mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1105IU | Vitamin C: 15mg | Calcium: 186mg | Iron: 1mg

Cost is Total: $8.68 for 6 servings. That's $1.45 or less per serving.

As you can see from the breakdown below it is assumed you do not have any of these things in your pantry or fridge so you will pay for the full item and keep for use, all that is not used for this meal. Which will be much left to use for other meals.         

Item		Full Price		You'll Use	Cost
Fresh Chicken Breast 3 lb		8.94		(no)	8.94
Shredded Chicken 1 lb		7.24		(no)	21.72
Canned Chicken x 2 cans		4.48		4.48
Potatoes Russet 5 lbs		1.84		0.46
BBQ Sauce		1.72		0.57
Celery		1.97		0.08
Carrots		1.32		0.165
Onion Powder		1.08		0.02
Garlic Powder		1.08		0.02
NFP Greek Yogurt 32 oz		3.36		0.85
Sharp Cheddar Cheese 1lb		3.58		1.79
EVOO		6.12		0.25
Totals		26.6		8.68	$8.68 for this meal

As we build your pantry you will be spending less. Remember when we all thought $40 to feed 10 people for Thanksgiving dinner with all the goodies was a great deal?  I do. Look above and see that you are feeding 6 people there for even less.

It's a lot cheaper to buy dry beans and cook them yourself than to buy canned beans already cooked.

If you think you just don't have time or whatever your excuse is, then let me point out to you that if you have a slow cooker or crock pot, you have the time.

Do not buy precut frozen French fries. You will pay more and you will get additives that you do not want. Buy the potatoes, less than $2 for five pounds, and cut them yourself, leaving the skins on for extra nutrition. You can do the washing and cutting ahead without the potatoes turning brown by simply tossing them in cornstarch before refrigerating them in a Ziploc bag. This will also make them crisp up on the outside better than naked fries.

I have lots of healthy recipes with the prices of the items to share and I will start posting them one at a time in order to limit the size of each blog.

This blog is big enough already. If you want to see certain things in recipes, email me.

TreeCityStar@outlook.com

What do you get when you pour root beer into a square cup?

Beer.

Yeah I know, a math joke, but it's because I am doing budget junk. LOL.