Healthy Meals on a Budget

Cooking healthy can be convenient AND affordable. Leanne Brown, author of Good and Cheap, suggests the following:
 

• “Give grains a chance.” Think beyond quinoa and explore many raw ancient grains in your local market. If you can make a dish with one grain, you can surely make it with another. Don’t feel like you have to follow recipes strictly. For example, swap out quinoa for barley, farro or bulgur in your next dish.
• “Skip the pre-washed, pre-packaged produce.” Choosing produce that’s in its most natural state not only saves on labor costs but also allows you to be more resourceful. For example, buy beets whole so that you can roast them and use the greens in a sauté. This eliminates food waste, packs an extra nutrient punch and adds a meal or two. Try to keep an eye on what’s in season and adjust recipes accordingly when possible. Produce is not only less expensive but also packs more nutrition and flavor when consumed at peak freshness.
• “Don’t be afraid to experiment.” Get creative in the kitchen in order to keep mealtime exciting. When you read about other cultures or travel to new places, take note of varying food combinations. For example, Brown suggests adding popcorn to salads in place of croutons as they do in Peru. Substituting ingredients can liven up any recipe.
• “Repurpose veggies that are past their prime.” Just because those wilted greens aren’t salad worthy doesn’t mean they can’t be thrown in stir fry, soup or quiche. The zest of citrus fruit can give the simplest dishes, such as hummus, ample flavor. Brown also suggests using leeks and scallions from root to tip rather than only the white part in order to avoid food waste. 

Bottom Line: Many claim that healthy food is too expensive or cooking meals takes too much time, but there are many ways to save money and time in the kitchen while still nourishing your body. Before getting overwhelmed, start with a few simple tips and tricks to make the meal prep process easier; small steps add up fast!

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