Longer Reads

Healthy Foods on a Budget, Part 2

Last month in my November newsletter, I gave you 6 of my favorite tips for eating healthy while watching your spending. Here are my other 6 favorite tips, giving you 12 tips in all and no excuse not to be able to eat nutritiously-yet-cheaply anymore!

Go seasonal: If you buy fresh raspberries in January, they’re going to cost you a lot of cash. But if you buy 2 loose carrots at Whole Foods in December, they’ll cost you 25 cents (I know because I just bought them yesterday…) Point being, go with what’s seasonally available and you’ll pay a lot less. Check out my monthly “what’s in season” column to find out what the cheapest, freshest produce is available.

Buy on sale: Leave the recipe behind, peruse the produce aisle, and get inspired by what’s on special that week. Also, look for bulk veggie or fruit items. Often loose lemons will cost more per lemon than a big bag of them. Same for avocados.

Eat Grains: Grains are cheap, healthy nourishment and they come in lots of fun varieties. Experiment with different types and see what you like best. Search for the generic brand of grain in your grocery store to save even more money. Tip: try plain, leftover grains as a breakfast food. Warm them up and top with a little milk, maple syrup, chopped nuts and fresh or dried fruits.

Can it: A pound of wild salmon can cost up to $25 in this city, but a can of wild salmon is just around $2-$3. I keep lots of canned salmon on hand use it in salads or grain dishes for easy, nutritious protein on the cheap.

Be veg for a day: Tofu and beans don’t cost much, they’re healthy for you, and they’ll fill you up like a hearty meat dish does. Check out vegetariantimes.com for great veggie recipes.

Try nut butters: Invest in a bottle of raw (unroasted), unsweetened nut butter and spread it on toast or mix it into yogurt or oatmeal for a low-cost, healthy protein. A little goes a long way and it will fill you up for hours. If you feel the need for a little more sweetness, add a little bit of a natural sweetener like maple syrup, honey, or agave nectar.