Eating Healthy … and Frugal?

Eating Healthy and Frugal, header image

I have often heard people say that healthy food cost more, I may even have heard myself say that from time to time. This may be true if you are considering ‘healthy’ food to come in a box or package from the grocery store. Many of those items, while they are healthier then there alternatives, still contain preservatives, chemicals and fillers. The best way to be healthy and frugal with your diet is to make it yourself. When you DIY you know exactly what your are eating and you can substitute ingredients for healthier options.

TIPS:
• Try to buy produce when it is in season or a sale item, buy in bulk and freeze the extra
• Growing your own produce is a great way to stretch a buck, there are even some items you can grow from kitchen scraps

• Don’t buy packaged, processed foods … make your own when you can

• Cook large portions and freeze the leftovers for when you need a quick meal

• Cut down on your meat and try some alternative forms of protein. Most people consume more animal protein than they need. In other words, don’t make the meat the main focus of your dish

• Buy only what you need and plan your meals ahead. Try and incorporate some of the ingredients into multiple dishes so you get the most bang for your buck

• Buy ‘no-name’ brands when you can, however some economy brands may be stuffed with fillers and chemicals so check the ingredients first

• Compare unit sizes and prices to make sure you’re getting the most for your money, packaging can be deceiving

 

ALTERNATIVE SOURCES OF PROTEIN:
• Beans and Legumes
• Quinoa, Seitan and Tempeh
• Tofu and Soy
• Nuts and Seeds
• Green Peas, Edamame and Leafy Greens
• Eggs

• If you eat meat, consider adding more fish to your diet. You can purchase frozen fillets (no batter) in the seafood section for about $10 a bag (around 10 fillet/bag) and each fillet has about 20g of protein.

 

HEALTHY INGREDIENT SWAPS:
• Applesauce in place of oil, butter or sugar
• Nonfat greek yogurt in place of sour cream or mayo
• Mashed avocado in place of butter or oil in baking
• Mashed Bananas in place of sugar, butter or fats
• Rolled oats instead of bread crumbs
• Whole wheat flour instead of white flour
• Pureed potato instead of cream for soups
• Less salt, more spices

Advertisements

Vinegar – Your new best friend

vinegar_headerIMG

Vinegar is a great multi use product and it can be found in almost every household. The acidity in white distiller vinegar can kill most mold, bacteria and germs. It is an environmentally friendly cleaning substance that will please any budget.

If you’re anything like me, you hate to waste a good portion of your shopping budget on purchasing a variety of cleaning products. The cost can really add up and the harmful chemicals are not exactly a selling feature for me.

You can clean pretty much any surface in your kitchen and bathroom with vinegar. It’s great for deodorizing drains and garbage disposals. I use vinegar in my dishwasher in place of Jet Dry. It can also be used monthly to break down the soap buildup in your dishwasher.

You can use it in the laundry to help remove stains and odours. It can help bring out your brights and fluff up wool or acrylic sweaters.

There are a number of different ways to use vinegar. You can buy it in large quantities for economical prices and you can save yourself some coin by eliminating some of the cleaners from your shopping list.
For uses, tips and instructions visit vinegartips.com

Lesson Three: Find the Buried Treasure

In Lesson Three, we must challenge ourselves to get more organized. Go through your pantry and freezer, throw out all the stale or freezer-burned foods, then put a system in place that is going to work for you. You may wish to use bins or baskets in your pantry or freezer to help keep things organized. I grouped like things together, such as cans, pasta and rice, baking supplies, snacks, etc. In the process of doing this you may discover you have an abundance of almost finished bags of rice, random cans of beans and you may even find things you don’t remember purchasing.

Reasons to organize your pantry and freezer
• You probably have more food than you realize, you just can’t find it
• It’s easier to do inventory before you go grocery shopping, you can clearly see what you already have
• It’s less frustrating when you are trying to throw together a meal (it feels like you have nothing to make because you have to dig through your pantry and freezer trying to find ingredients to piece together a meal)
• Food doesn’t get wasted and left behind, I was pulling out freezer burned meat, stale crackers and ridiculously old bags of chips, etc.

Reasons to portion and label your meat and other frozen items
• No products are wasted because you have to defrost a pack of 4 chicken breast when you only need 2, etc.
• The labelling is especially useful if you’re sick of your husband/other holding up pieces of meat to you and asking you what they are
• When everything is portioned into convenient little baggies, it’s easy to group like items together or even put the smaller baggies into a larger freezer bag so you can keep all chicken together, all beef together, etc.

So far with the better organization and planning, dinner at our house has been way less annoying. I keep the meal planning list on my fridge so I can refer to it everyday and choose what’s for dinner. Because I have also been packing up the left overs, labelling them and freezing them … I am beginning to  build up my stock of ready to heat meals which I suspect will come in handy after the baby is born.

Download Meal Plan Sheet

Lesson Two: One Pot Wonders

In my quest for frugal meals I have discovered that it is all about the ‘One Pot’ Meal. Things like soups, stews, casseroles, pies, crock pot meals, roasted meat with veggies and stir frys ( I think that’s the plural form ). The advantage of these meals is that you can basically just chuck whatever odds and ends you have in your fridge into a pot or other cooking device and create a hearty meal that goes far. Obviously I’m not going to suggest living purely off these items alone, of course if you are an extremist you may wish to do so, but the rest of us can certainly incorporate these types of dishes into our lives 3 times a week or so.

Soups are great for lunches and they can be made in large batches and frozen. Feel free to get as creative as you want with soup, there really aren’t any rules, just chuck whatever you want into a pot and cook it. However, for a little guidance you may wish to consult such resources as Pinterest, Allrecipes, Martha Stewart, Canadian Living, Chatelaine or simply do a google search for one pot meals.

Another advantage of these meals is that they are easy. You basically just have to chop and dump things into a pot then cook for at least an hour. The only disadvantage is that you generally need to plan ahead because most recipes require a bit of time for cooking in order to get the most flavour out of the dish. Lucky for us, Planning Ahead was lesson one.

Lesson One: Plan Ahead

So far in my research I have learned that planning is they key to success. I suppose that should have been obvious, however I am one of those people that floats through both life and the grocery store zigging and zagging all over the place, so for me it was not. In an effort to be more organized, I have created this list to plan out my meals and groceries for a 2 week time period.

Screen Shot 2014-03-16 at 1.41.49 PMDownload Meal Plan Sheet

To save money on food, it is important to plan out your meals and buy items that can be used for multiple dishes. Buy sale items in bulk if it is non-perishable or freezable. Make big batches of things and freeze the left overs. Grow what you can. Produce like potatoes, carrots, onion, garlic, and beans can all be grown from kitchen scraps. Make yourself a little herb garden you can use year round, or buy dried herbs if you prefer.

kitchenScraps