By Alexandra Jamieson on November 16, 2011
Cooking more of your meals will, hands down, save you money on food. Want to make grocery shopping even more streamlined and cost effective? Use these strategies and make them a habit. If you keep track of your spending, you’ll see a marked downtick in your supermarket spending.
1. Plan to Succeed
Using a meal plan is one of the best ways to save money at the grocery store. By plotting how your family will eat for the next week, making a shopping list and sticking to it, you’ll avoid last minute guessing games that result in over-buying.
Use a meal-planning chart to create your weekly menus. Before you make up your chart, see what you already have in your fridge or pantry that needs to be used before it goes bad or expires. Make a shopping list of what ingredients you need and check it against what’s already in your cupboards.
2. Buy Big
A 24-ounce can of tomatoes costs $4, which seems more expensive than the 12-ounce can that costs $3. But actually, you’re saving money when you buy the bigger can. The larger can is more cost effective because you’re paying less per ounce and you actually get more for your money. Here’s the math:
-$4 divided by 24 ounces = $0.17 an ounce
-$3 divided by 12 ounces = $0.25 an ounce
If you need fewer than 24 ounces for your current recipe, freeze the leftover tomatoes in a freezer-safe glass container until next week’s meal planning, and then be sure to include a recipe that uses the rest of the tomatoes.
3. Buy Bulk
Buying in bulk is similar to buying big, with a slight difference. Some stores have large bins of raw ingredients like whole grains, flour, beans, herbs, spices, nuts and seeds that you can scoop out and take home in plastic bags or reusable containers that you bring from home.
Buying bulk is always cheaper than buying the same ingredient in a package. Why? You won’t be paying for the branded packaging. At my local health food co-op (see more on that in the next tip!) I can get ½ cup of dried organic oregano for $0.50, which saves me so much money! To buy the same amount of dried herbs in a brand new bottle I would pay over $4. This one tip saves hundreds of dollars a year in my house.
4. Join the Club
Consider joining a members-run co-op or CSA (AKA community supported agriculture farm share program).
A co-op is a grocery store that is run by the members who work there. Some offer memberships for a small yearly fee that allows you to shop there and get a discount on groceries. Other co-ops require members to work a few hours a month to belong. I belong to the Park Slope Food Co-op in Brooklyn, New York. I work 2 ¾ hours a month and paid a small fee to join. The prices are amazing and the produce is incredibly fresh.
A CSA is where a local farmer offers shares to the public. Families and individuals buy a share and give money to the farmer before the growing season begins. This gives the farmer the funds necessary to buy seed and equipment and pay for labor costs. Each share is worth a box of food every week throughout the growing season. The farmer usually sets up a meeting place where members can pick up their share each week. A few deliver to homes and businesses. CSAs are growing rapidly across the country and offer financial security to the farmer while providing inexpensive, fresh produce to members.
To find a CSA or co-op near you go to: http://www.localharvest.org/
5. Savvy Snipping
Coupons have been around forever, but things have changed in the coupon game. The Sunday paper is filled with coupons for highly processed junk foods rather than things you actually want. Now you can find a coupon for almost anything you really need online. Try http://www.coolsavings.com/for things like paper towels, toilet paper and all kinds of non-perishable items.
For more information on how to optimize your health, visit http://deliciousvitality.com/
Photo credit: takomabibelot
Read More By Jennifer Reilly RD LD on October 17, 2011
Healthy food fast is easy if you have the right ingredients in your arsenal and don’t let stress or time gum up your nutrition as a top priority. Here are 10 essential ingredients that will maximize your chances of success in today’s busy world. Having the right quick ingredients on hand will help you continue cloud surfing your way through health euphoria even on extra rushed and wild days. Always have on hand:
1. Organic Salad Greens. Salad doesn’t have to take hours of prep or your life savings to enjoy. Get a bunch of tasty, dark, salad greens, and enjoy them daily with nothing but low-fat dressing, or a tad of brown rice vinegar, olive oil, and sea salt. The greens can be pre-washed, but know that they often spoil faster.
2. Low-Fat Salad Dressing, or Olive Oil + Brown Rice Vinegar in a 2:1 ratio. Even the cutest of tushes need salad dressing on their greens. One of my favorite bottled dressings is Trader Joe’s Light Champagne Vinaigrette. But when it’s out of stock in my fridge, the olive oil/brown rice vinegar/sea salt combo or the following tahini dressing are perfect for dolling up the lettuce mountain.
Tahini Dressing for Veggies
Makes 1 cup (16 Tablespoons)
Prep time 3 minutes
1/3 cup tahini?(sesame seed butter)
1/3 cup water
¼ cup lemon juice
2 cloves garlic
3/4 tsp salt
1 Blend ingredients together until smooth. Add additional water, 1 Tbsp at a time, for a thinner dressing.
2 Store dressing in the fridge for up to 5 days. Stir or re-blend if dressing separates.
NUTRITION SNAPSHOT
Per Tbsp: 35 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 115.5 mg sodium, 1.5 g carbohydrates, 0.5 g fiber, 0 g sugar, 1 g protein, 0% vitamin A, 3% vitamin C, 2.5% calcium, 3% iron
Note: Alternatively, use unsalted almond butter in place of tahini for an equally delicious dressing.
Recipe from: Cooking with Trader Joe’s Cookbook: Skinny Dish! by Jennifer K. Reilly, RD.
3. Dried Beans or Lentils: On a slow Sunday, cook up a heap of dried beans (pinto and black are favorites) or lentils (which only take about 20 minutes) and then freeze them in 1-cup portions for quick access anytime. Just drain and toss them on a salad, into a stir-fry, burrito, or stirred into soup. Or blend cooked beans or lentils with 1 cup salsa for a fast bean dip or sandwich spread. To do a “quick soak” for beans, cover them with water in a large cooking pot and bring to a boil for 2 minutes. Remove from heat, cover, and let sit for an hour. Drain water. Add new water. Bring to a boil again, then reduce heat to simmer and cook, uncovered, for about 1 more hour.
4. Quinoa: (“keen-wah”). When you’re rushed for dinner, brown rice–or even white rice for that matter–takes way too long to cook. Quinoa is not only a great rice substitute rich in fiber and protein (and a gluten-free food), but it only takes 15 minutes to cook. Get pre-rinsed quinoa if you can, or rinse the seeds vigorously in water before cooking to remove the saponins. Quinoa is a seed that’s eaten like a whole grain, and can even be mixed with fruit, nuts, cinnamon, and non-dairy milk for a fast breakfast the next morning.
5. Berries: Fresh or frozen. Raspberries, blueberries, and blackberries are so full of life-extending compounds while also being rich in fiber and low in calories, that you’re better off opting FOR these sweet little miracle makers at meal or snack time. Toss them into breakfast cereals or smoothies, atop salads, or eat them by the handful. Sure feels better than the sugar crash of a vending machine candy bar!
6. Non-Dairy Milk: Fortified almond, coconut, hemp, oat, or soy milk have all the calcium and vitamin D of dairy milk, less sugar, better taste, fewer calories, and don’t cause mucous production, inflammation, and weight gain the way dairy milk does. Enjoy unsweetened almond milk with 45 calories & 0 grams of sugar per cup or original coconut milk beverage–include it in smoothies, pour it onto a bowl of high-fiber breakfast cereal, or add it to tea. Mmm!
7. Broccoli: The florets are so full of antioxidants, cancer-fighters, and hormone regulators, and they’re not a particular threat to pests. So, conventionally grown broccoli isn’t riddled with pesticides, which means it’s OK if you can’t buy organic. Steam, roast, stir-fry, or curry it (cook with curry powder and light coconut milk, see below), or dip the florets in bean dip for a satisfying snack.
8. Canned Coconut Milk: Canned light or full-fat coconut milk (1/2 cup or more) and curry powder (2 tsp) can turn any veggie or veggie combo into a gourmet curry dish. Add beans for protein and serve over quinoa.
9. Kale: Rich in blood pressure busting chlorophyll, immune-boosting antioxidants, and calcium that is absorbed twice as well as dairy calcium, kale is a true powerhouse. Juice it, toss it into smoothies, stir-fries, or bake it at 350 degrees for 30 minutes with a touch of olive oil and salt (stir after 15 minutes and return to the oven) for a crunchy veggie side dish even kids will crave.
10: Dark Chocolate: A few squares will powerfully satisfy your sweet tooth and are loaded with antioxidants. Work from a large bar—a small piece at a time—so you aren’t tempted by other sweet foods in the office or at home.
For more quick and easy plant-powered recipes including a whole host of 8-minute meals, check out Cooking with Trader Joe’s Cookbook: Skinny Dish! by Jennifer K. Reilly, R.D., with foreword by Kris Carr which launches today!
Photo credit: Ula Nice
Read More By Kris Carr on December 31, 2010
Each year at this time I sit down and write many drafts of my new year’s resolutions. This year I’m changing it up a bit. Instead of resolutions, I’m writing intentions. Instead of making a long list (most of which I don’t stick to or even remember for that matter), I’m focusing on the power of three. After all, three is a holy groovy number. Rather than burying my intentions in my journal, I’m posting them on my super-powered vision board. This way I’ll be reminded of the three things I can do to uplift my life each and every day throughout the glorious new year.
Wait … Hold the phone … Did I really commit to just three? What the @%&$?
OK, after much deliberation, here are my winners …
1. Say “Yes” more. Instead of finding reasons to keep it the same, be open to change, to meeting new people, getting in the car, on a plane, in a boat. Say “yes” to opportunity and yes to learning along the way. Say “yes” to positive thinking and finding the diamond in the coal. You may think I say “yes” all the time, but I can be a negative hermit like everyone else in the world. More “yes” in 2011. Play big or go home, KC!
But let me be clear, saying “yes” more does NOT mean overextending myself. I say hell NO to that. It means being positive and open to the people, work and experiences that add magic to my life.
2. Refuge. I went to Omega (not as a teacher – though I’ll be teaching there twice next year) but as a student, on retreat, alone. It was magical. My intention is to take myself on retreat once (maybe twice) next year. To study with someone who inspires me, someone I look up to and want to emulate more, and to spend solo time reflecting and growing.
3. Expand my cooking repertoire. I have 1,000 cookbooks (exaggeration) and yet at home we stick to simplicity. Next year I want to wow my husband, our families and guests. Time to dust off my apron and expand my skills! My grandma would be really proud. She was a professional chef – damn good too. Hey, maybe you’ll get a Crazy Sexy Cookbook out of my efforts.
I hope my intentions inspire you in someway. Share your intentions, OK? I’d sure love to read them – you may even inspire me to make yet another round of edits before the ball drops! Dear Lord …
Peace & change,
Kris
PS- I’ve been holding the intention to share my latest book, Crazy Sexy Diet, with you for so long that I still can’t believe the big week is just around the corner! In case you missed my last vlog, I would be oh so thankful if you would WAIT until the week of January 16-22 to purchase CSD for yourself and/or cherished friends and family members. Buying it then could help me rocket this book to the best seller list. Together we can teach a much bigger audience that it’s super hip to be healthy. Now that’s HOT.
Read More By Guest Blogger on April 27, 2010
By Carolyn “The Healthy Voyager” Scott
Spring is upon us, and that means it’s time for spring cleaning—out with the old to make room for the new. That applies to your kitchen, too. You might be surprised to learn that many of the cooking items you use on a daily basis could be harming your health and rendering your nutritious foods useless. I’ve compiled my top 5 items that should be added to your toss pile this spring cleaning season in order to keep you and yours as healthy as can be!
Non-Stick Pots and Pans: The most important health factor that should be considered is the transfer, or leaching, of the cooking surface material to the foods being cooked. Heat changes the composition of materials so what may be safe at room temperature can be extremely toxic when heated. Non-stick surfaces like Teflon®, are the biggest offenders when it comes to leaching. In fact, when a non-stick surface is heated beyond a certain level, the fumes can kill birds and create Polymer Fume Fever, a sickness in humans producing symptoms similar to a cold. Most recipes call for the cooking surface to be heated at a medium to high temperature so cooking with a non-stick pot or pan will almost always be dangerous. So don’t wait until the bottoms of your pans are chipping to trash them, start replacing your most used pieces as soon as possible. REPLACE
WITH: Ceramic, stainless steel, cast iron, and/or glass. Be sure there are no toxic paints or coatings.
Plastic Containers: As mentioned above, leaching is hugely important factor to consider. Whether it is food or beverage, plastic should never be the vessel. One must even be cautious of BPA-free containers as there are other contaminants that can be leached from lower quality items. Be a discerning consumer and buy the best! When you add hot foods to plastic storage containers, the heat draws toxins from the containers, which then mix with your food. This is why you should never leave plastic water bottles in the car. Ever taste “plasticy” water? It’s been sitting in the heat, leaching toxins into your otherwise healthy beverage. This happens when you store food as well and even more so when you microwave them. Don’t let chemicals be the secret ingredient in your dishes. REPLACE WITH: Ceramic, stainless steel and/or glass.
Dish Towels and Sponges: Bacteria breeds mainly in cool, damp places like sponges and dish towels. We use these every day to clean up our counters and plates—but if not properly taken care of, we are doing more harm than good. A sure fire way to keep your cleaning aids at their best is to wring them out to release excess water after every use, store them properly so that they can air out and dry quickly, wash regularly and throw them away every 2-4 weeks. If you have old towels and sponges, it’s time to go shopping!
Overcrowded Refrigerators/Freezers: Clutter is never a good thing and, especially in refrigerators and freezers. When the refrigerator is overstuffed, there isn’t enough room for the air to circulate properly and decomposition begins. In addition, many foods will pick up the odors of others—likely causing you to gag, throw away food, and waste quite a bit of cash. This can also cause bacteria and mold to grow in between containers, on walls, and in drawers. In freezers, overcrowding can cause freezer burn as well as forgetfulness! Ever forget what’s in the back of the freezer completely frozen over and covered in ice? From now on, toss foods as soon as they expire. Don’t keep items that you “think” you will use someday like fast food sauce packets. And, properly pack and label your foods with the date and, when possible, consolidate items. Your food will last longer, will taste a whole lot better, and save you a considerable amount of green.
Microwave Ovens: I know that there is quite a lot of controversy when it comes to microwaves, but I’m here to tell you, anything that heats your food that fast and is otherwise cool to the touch, can’t be good for you. These microwaves that are heating your quick lunch are actually transforming the chemical makeup of your foods on a cellular level—it’s essentially food radiation. Ever notice that many things are less crispy and more rubbery when nuked? That’s because while those little waves are heating up, they have mutated your food. And mutated food not only loses it texture and taste, it loses all its nutrients and causes us to ingest radiation.
REPLACE WITH: Convection oven and/or toaster oven.
While a full kitchen overhaul may be costly, if you focus on the items you use most frequently, you can invest in your health while minimizing any financial outlays. You can always do more later and have fun doing it. We should all make an investment in our health and the kitchen is a great place to start. I wish you all a very happy spring as well as super healthy cooking spaces.
Carolyn Scott is the executive producer, creator, host, and writer of The Healthy Voyager brand. Her web series, radio show, site, blog and social network show you how to live, and travel, healthy and green.
Read More By Guest Blogger on January 18, 2010Bianca Phillips is here to share how she has modified traditional Southern cooking to create tasty vegan fare. Check out her Country Potato Soup recipe if you need some Meatless Monday inspiration!
Bianca Phillips
For most vegetarians and vegans, the number one question we get asked is “Where do you get your protein?” For me, it’s “How do you manage to stay vegan in Memphis?”
In the land of fried chicken, slow-cooked, ham hock-seasoned collard greens, and saucy pulled pork barbecue, folks just don’t understand how one can survive without indulging in a little soul food now and again.
And I don’t blame them for asking. After all, Southern soul food is so much more than sustenance. It’s pure comfort food that not only fills our bellies, but brings satisfaction to our spirits. Words can’t even express the magic that a lovingly-prepared batch of biscuits or a steamy bowl of country potato soup can do to heal the soul.
When folks ask how I survive without such tasty comfort foods, I let them know that I am not deprived. In fact, I enjoy all the delicious classic Southern dishes without the cruelty and artery-clogging saturated fats. At home, I create vegan soul food that’s not only satisfying to my soul but healthy for my heart and beneficial to the animals.
For hearty main dishes, I substitute tofu, tempeh, and seitan for chicken, pork, beef, or fish. For example, one of my favorite recipes uses crumbled tempeh and shredded carrots to replace pulled pork in the traditional Memphis-style barbecue sandwich. I bread and bake (or sometimes lightly fry) tofu marinated in a mixture of vegetable broth, nutritional yeast, and poultry seasoning to replace fried chicken. Seitan coated in hot sauce and a little non-hydrogenated vegan margarine (like Earth Balance) makes a mean hot wing.
Because I also shun white flour, I use whole wheat pastry flour for breading faux meats and baking everything from hush puppy corn muffins to sweet potato bread. I also replace white sugar (often processed using bone char from animals … ugh!) with evaporated cane juice, turbinado, or agave nectar.
Down South, folks even put meat in the vegetable side dishes. Ham hocks go in the collard greens and crumbled bacon finds its way into just about everything. But I opt for a drop or so of Liquid Smoke or crumbled vegan bacon instead (see my country potato soup recipe below for an example).
Thanks to the reliance on grease, meat, and refined white flours and sugars, obesity rates are skyrocketing in the South. But delicious vegan options provide a healthy (and tasty) alternative. No one has to live without comfort food!
Vegan Crunk’s Country Potato Soup (Serves 4 to 6)
-4 cups cubed potatoes, skins removed (about 2 medium baking potatoes)
-1 large carrot, sliced
-2 stalks celery, sliced
-1 Tbsp. olive oil
-1 medium onion, chopped
-1 1/2 cups vegetable broth
-2 cups unsweetened soymilk
-2 Tbsp. whole wheat pastry flour
-1 tsp. sea salt
-1/4 tsp. black pepper
-5 slices cooked veggie bacon, crumbled (I use Light Life brand Smart Bacon strips)
-Sea salt and freshly ground black pepper to taste
Cover potatoes, carrot, and celery in a large stockpot with enough water to cover. Bring to a boil over high heat and then lower to medium. Boil for about 20 minutes or until potatoes are fork tender. Transfer vegetables to a colander and allow to drain in the sink while you prepare the onions.
Heat oil in the same stockpot, and sauté onion for 2 to 3 minutes or until translucent. Add vegetable broth, potatoes, carrots, and celery.
In a measuring cup, mix flour thoroughly into soymilk. Add to soymilk mixture to stockpot. Bring to a boil over medium-high heat, stirring constantly. Lower heat to a simmer. Cook for 10 to 12 minutes, stirring constantly, until mixture begins to thicken. Stir in veggie bacon, salt, and pepper.
When she’s not busy veganizing traditional Southern dishes for her upcoming cookbook, Bianca Phillips works as a newspaper reporter and looks after her big ol’ mutt and six cats. Check out her food blog, Vegan Crunk.
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