Eating Healthy
{On a Budget}
Cory Hancock, RD
Benefits of Cooking
• Can be healthier
• Opportunities to control portions, plate
size, and added sodium, fat, and sugar
• Can save money
• Impresses your friends and family!
The 3 P’s
Follow the three P’s to save money
on meals:
1. Plan
2. Purchase
3. Prepare
Plan
• Check sales and promotions
• Check local ads in the newspaper, online, or pick one
up at the store’s entrance.
• Collect coupons for items you will use.
Price Chopper Weekly Flyer
• Apps: Grocery IQ, Saving Star, Coupons.com, Cellfire
• Decide what you want to cook
• Look for recipes online, in cookbooks, or magazines
• Take Inventory of what you have at home, so you
only add what you don’t have to the list.
• Create a list on phone notes app. or smartphone
app. - add items throughout the week
Plan, continued
• Focus meals and snacks around less expensive and
sale ingredients
• Chicken thighs, sirloin, roasts, whole cuts
• Beans – chili, dips, salads, curries, burger patties
• Peanut butter – stir fries, peanut soup, oatmeal,
smoothies
• Celery – ants on a log, salads, soups (mirepoix)
• Brown Rice – Mexican Rice, Lemon Dill Rice, Stirfries, Curries
• Lentils – lentil soups, pilafs
Purchase
• Look up and down the shelves for the best price.
• Eye level shelves are prime real estate and stock the
most expensive items.
• Buy store brands and generic brands.
• Pull items that are in back of other items.
• Grocery stores stock newer, fresher items in the back.
• Use your store loyalty card at check-out.
• Buy groceries when you aren’t hungry.
• Stick to your list.
• Don’t go to aisles that won’t have items on your list.
• Avoid convenience items – such as pre-cut produce cups,
cooked chickens, appetizer strays, etc. – extra $$ for labor
Avoid Grocery Store Fatigue
• The more choices we have, the more decisions we have
to make, and this wears us down.
• When we get worn down at the grocery store, we make
decisions based on appearance and convenience.
• Variety makes us eat more – even small variations
• Study: 1 group was given a single shape of pasta and
the other group was given 3 shapes of pasta
• Who do you think ate more?
• Don’t be fooled be attractive advertising and marketing
• Food is everywhere for a reason – so we will make
impulse purchases
Get Organized
• FIFO – first in first out
• Produce Storage:
• Store herbs like flowers
• Lettuce in crisper drawer
• Room temp.
• tomatoes, potatoes,
squash (whole), bananas,
onions, garlic, unripe
peaches, pears, plums
• Refrigerated produce
• Carrots, celery, spinach,
cabbage, snow peas,
peppers, radishes, avocado
and fruits when ripe
Prepare
• Meal Prep Day Pick a less busy day for meal prep
• Prepare ingredients (or the entire recipe) for meals
and snacks so they are ready to go in the refrigerator
– some recipes get better the longer they chill!
• Clean and chop fruits and vegetables – divide into
individual containers
• Prep make-ahead and freezer recipes, such as
soup and chili.
• Freeze 1+ servings to thaw overnight in the fridge
when you anticipate a busy week.
• Double recipes, especially if the ingredients were
on sale.
Prepping
• Mise en Place = “Set in place” Mise en Place
• Have you recipe ready, equipment and ingredients ready
• Precut vegetables before you start sautéing over high
heat, to avoid burning
• Keep stirring garlic so it doesn’t burn in the pan
Freeze It: Red Lentil & Carrot Soup
Ingredients:
7 Carrots
1 Cilantro, Fresh
2 tsp Coriander
3 Garlic cloves
2 cups Red lentils
1 Sweet onion
1 15 oz. can Tomatoes
6 cups Vegetable broth
1/4 tsp Cinnamon
1/2 tsp Paprika
Kosher salt and cracked pepper, to taste
1 tsp Turmeric
2 tbsp. Olive oil
1 tsp Cumin
http://www.acedarspoon.com/morocca
n-carrot-red-lentil-soup/
Tips for Saving $$$ on Produce
• Shop for seasonal produce – farmers markets
• Challenge Yourself:
• Try less expensive items you haven’t tried to cook
before.
• Ty a month-long “No Take-out” Challenge.
• Buy frozen produce without added sugar or sauces (check
ingredients) – peaches, berries, peas, corn, edamame, etc.
• Community Support Agriculture or CSA’s – group
purchasing
CSA’s
• Pro’s
• CSA’s cut out the middle-man, which can make the
produce less expensive and fresher
• You will be challenged to expand your repertoire by
trying new foods
• You are supporting local farmers
• Con’s:
• You have to pay all once
• You get what you get, not great for picky eaters
• It can be a time commitment
Winter Produce
• Produce is often harvested in fall and maintained quality
through spring:
• Winter Squash – spaghetti squash, acorn squash,
delicata squash
• Onions and Leeks
• Cabbage – purple and green
• Carrots
• Cauliflower
• Celery
• Cranberries
• Cultivated Mushrooms
• Root vegetables – potatoes and turnips
• Apples
• Citrus fruits
Spring Produce
• Rhubarb
• Asparagus
• Spring Onions
• Herbs
• Lettuce
• Wild Mushrooms
• New Potatoes
• Parsnips
• Ramps
Summer Produce
• Many will continue to be
available through early fall:
• Berries
• Watermelon
• Zucchini
• Summer Squash/Pattypan
squash
• Peaches
• Nectarines
• Tomatoes
• Peas
• Corn
• Eggplant
• Cherries
• Cantaloupe
Fall Produce
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Plums
Pears
Pumpkin
Kohlrabi
Fennel
Escarole
Cucumbers
Celery root/celeriac
Apples
Concord grapes
Champagne grapes
Nutritious Cooking Methods
• Raw Fruit and Veggies
• Crudité Trays/Salads
• Steaming - no nutrients lost to water
• Browning - use heart-healthy oils and little
butter or bacon fat
• Grilling - moderation
• Acrylamide (carcinogen)
• Deep-fat frying – occasion treat
• “Hide” veggies
The Stocked and Organized Pantry
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Good Olive Oil
Vegetable Oil
Favorite Vinegars
Broth
Beans
Oatmeal
Garlic
Onion
Raw, unsalted nuts
Quinoa
• Brown Rice
• Favorite Dried Herbs
and Spices
• Sea Salt Grinder
• Black Pepper Grinder
• Panko Breadcrumbs
• Dijon Mustard
• Peanut Butter
• Honey
• Salsa
Kitchen Equipment
• 2 large Cutting Boards
• one for vegetables
• one for raw meat
• 1 small Cutting Board
• 2 Chef’s knives
• Serrated or Bread Knife
• Paring Knife
• 1 Large Stock Pot
• 1 Small or Medium
Saucepan
Basic Cooking Equipment, cont.
• Storage Containers
• 2 Large Baking Sheets
• 1 Medium Baking Sheet
• Meat Thermometer
• Vegetable Peeler
• 2 Pot Holders
• 1 Large Sauté Pan
• 1 Large Mixing Bowl
• 1 Large Ladle
• Vegetable Steamer
Other items to consider….
• Citrus Zester
• Colander
• Fine mesh strainer
• Mini-chopper
• Blender
• Garlic Press
• Slow Cooker
Cost Per Serving of Budget-Friendly Meals
Breakfast: Peanut
Butter Oatmeal w/
banana $0.30
Snack: Meal Prep Bulk
Trail Mix $0.29
Lunch: Tuna salad
sandwich $2.50,
Clementine $0.38
Dinner: Meal Prep
Three Bean Chili,
$1.89, carrot and
celery sticks $0.88
Breakfast: Scrambled
eggs with black beans,
seasonal or frozen
veggies $1.45
Lunch: PB and Banana
Sandwich $0.90
Dinner: Edamame Thai
Veggie Stir-fry $1.77
Snack: Yogurt and bulk
granola $1.30
Dining Out
• Go out mid-week: slow nights can = special savings.
• Happy hours and early bird specials – before 6 pm.
• Don’t get to a restaurant ravenous or dehydrated – you’ll be
tempted to over-order.
• Share large entrees.
• Save on drinks – this is where restaurants make money.
• Gather over lunch or brunch, instead of dinner.
• Check social media sites for deals and coupons, such as Groupon.
• Restaurants highlight more expensive items to make them eyecatching.
Resources
• https://snaped.fns.usda.gov/nutrition-throughseasons/seasonal-produce
• http://www.choosemyplate.gov/tips-for-every-aisle