21 Jan Healthy Shopping on a Budget
Shop on a budget and still eat healthy, nourishing foods by following these 7 tips:
- Plan ahead. A budget-conscious shopper has a plan in place. While there are few coupons available for whole, fresh foods, you can still be strategic by reviewing the sale items and planning your weekly menu accordingly.
- Create your grocery list and stick to it.
- Fill your cart with vegetables and fruit from the produce section. This will help you gain nourishment while staying on budget. For every meal, fill your plate with:
- 80% plant-based: vegetables, fruit, whole grains, beans, leafy greens, nuts and seeds.
- 20% animal products/proteins: meat, dairy and eggs.
- Be careful and only venture into aisles for whole food staples such as brown rice, black beans, nuts and seeds. Avoid pre-packaged goods that are costly and full of harmful additives.
- Instead of purchasing boxed snacks, cookies and chips, take the opportunity to schedule one or two afternoons a month where you can bake your own goods and freeze for future consumption.
- If you’re struggling to prioritize where you spend your money, you can begin by asking yourself if the item is a “want” or “need” in your life. If it’s a “need”, then it is must be prioritized as such. This may mean giving up something else to fulfill the need.
- Check into the option of a CSA or door-to-door organics company to deliver fresh fruit and vegetables. These options can provide cost savings in the long run.
Decide to make healthy shopping part of your lifestyle; dedicate the time and effort needed to sort out your personal budget and plan accordingly. Once you get your feet wet and complete a few shopping trips, you’ll better understand how to meet the needs of your family while achieving your financial goals.
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Cheers to your health and happiness!
3 small tomatoes on the vine, chopped
1 small zucchini, diced
1 orange bell pepper, diced
3 tbsp cilantro chopped
½ tsp granulated onion
½ tsp garlic powder
1 tsp chili powder
1 tsp cumin
½ tsp sea salt
1 tsp Cholula hot sauce
1½ tbsp butter
3 cups pre-cooked brown rice
24 oz can vegetarian refried beans
Olive oil to coat baking dish
2 tbsp cilantro, chopped
1 lime, juiced
Preheat oven to 375°F. Heat a sauté pan over medium-low heat. Add butter to melt. Add tomatoes, pepper and zucchini and sauté for 5-7 minutes until tender. Add all spices and stir until vegetables are thoroughly coated. Lightly coat the bottom of a 9×13 pan with olive oil. Add a little of the tomato and vegetable sauce to bottom of pan. Spread 2 cups pre-cooked brown rice over the bottom of the pan. Pour half of the tomato and vegetable mixture over rice. Spread the refried beans on top of rice layer. Add 1 cup of brown rice as next layer. Coat the top layer of rice with remaining tomato sauce as final layer of the casserole. Bake at 375 until beans are bubbly, about 25 minutes. While the casserole is baking, stir together the avocado, cilantro and a dash of sea salt. Add one tsp of lime juice and stir. Add additional salt and lime juice to achieve your preferred flavor. Serve casserole onto plates and top with avocado mixture.
Recipe compliments of Angela Gaffney