How to Eat Healthier for Less Money

Feeding a family can be a difficult chore.  First, there is the cost of mealtime.  Then there is the concern that the family might not be eating nutritiously.   What can families do to help cut food costs without cutting down on nutrition? 

One way to pay attention to food costs and healthy meals is to plan a menu.  Consider the following:

1. What foods do you already have in your freezer, refrigerator and cupboards?
2. What foods are on sale?  Plan your meals around the items on sale!
3. Make a shopping list of the items you will need to feed your family for a week, and don’t forget the nutritious snacks!

By creating the shopping list and the weekly menu at the same time, you can not only track the dollars you will spend, but also use MyPyramid to help keep you on a healthy track.

Use the Weekly Menu Plan to begin your process.  Since most people plan the day around the “Main Meal,” it is listed at the top of the page.  There is space to write in vegetables, fruits, and beverages that will be served in addition to the main dish.  Remember that half of your plate should be filled with vegetables and fruits, ¼ with protein (meat, eggs, dried beans) and ¼ with carbohydrates such as pasta, rice, or potatoes.

For the “breakfast,” “lunch,” and “snack” sections, include foods from all the groups in MyPyramid.  Use leftovers, and foods eaten on the go, or simply foods you usually have on hand.  Writing down all of the food that will be eaten is a good way to pay attention to eating healthy food.

If you would like more information about using this menu or other nutritional tips, please call the office and ask for our nutrition educator!

Pumpkin and Bean Soup
Serving Size: 1 cup, Yields 6 Servings

Ingredients:
1 15 oz. can white beans, like cannellini beans
1 small finely chopped onion
1 cup water
1 15 oz. can pumpkin
1 1/2 cups apple juice
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg, allspice or ginger
1/2 teaspoon black pepper
1/4 teaspoon salt

Instructions:
Blend white beans, onion and water with a  potato masher or blender until smooth.
In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper and salt.  Stir.
Add the blended bean mix to the pot.
Cook over low heat for 15-20 minutes, until warmed through.

Nutrition Facts:  Serving Size – 1 cup, 140 Calories, 5 calories from Fat, 0.5g Total Fat,  0% Calories from Fat, 0g Saturated Fat, 0mg Cholesterol, 105mg Sodium, 30g Carbohydrates, 7g           Dietary Fiber, 10g Sugars, 7g Protein, 210% Vitamin A, 8% Calcium, 2% Vitamin C, 15% Iron

Source:  SNAP-ed Connection
Adapted from:  Pennsylvania Nutrition Education Network
Website Recipes
The Pennsylvania Nutrition Education Program

Hearty Mashed Potatoes

Serving Size: 1 cup, Makes 6 Servings

Ingredients:

2 lbs. baking potatoes-peeled & cut into chunks
1 can (15 oz) drained garbanzo beans
1/2-3/4 cup nonfat milk or fortified soy milk
1/4 cup Parmesan cheese
1/2 teaspoon garlic powder
Black pepper to taste

Instructions:
Place the potatoes in a large sauce pan and cover with water.  Bring to a boil over high heat then reduce to simmer.
Add the garbanzo beans 10 minutes after potatoes start cooking.  Continue cooking until potatoes are fork tender, about 20 minutes.
Drain water and place the sauce pan back on the stove.  Mash the beans and potatoes using a potato masher or hand beaters.
Add the milk, Parmesan cheese, garlic powder and black pepper.
Reheat if necessary.  Serve hot.

Nutrition Facts:  Serving Size—1 cup, 150 Calories, 20 calories from Fat, 2g Total Fat,                   13% Calories from Fat, 1g Saturated Fat, 5mg Cholesterol, 300mg Sodium, 25g Carbohydrates, 7g Dietary Fiber, 3g Sugars, 9g Protein, 2% Vitamin A, 10% Calcium, 45% Vitamin C, 15% Iron

Recurso:  SNAP-ed Conexión.
Adaptado de Demostración de Cocina II.
Comunicación de Salud y Comida, Inc.
Autor: Comunicación de Salud y Comida, Inc.

Bean Enchiladas

Makes 4 servings
Serving Size:  2 6” enchiladas

Ingredients:

3 1/2 cups cooked  pinto beans          1 Tablespoon chili powder
or 2—15 oz low sodium cans             8-6” flour tortillas
1/2 cup shredded reduced fat         Salsa (optional)
Monterey Jack cheese

Instructions:
Place beans in a large bowl and mash coarsely with a fork or potato masher; stir in chili  powder.
Wrap tortillas in a damp paper towel.  Microwave on high for 45 seconds, or until tortillas are soft and warm.
Divide bean mixture among tortillas and spread down the center of tortilla.  Sprinkle cheese on bean mixture.
Roll tortillas to enclose mixture.
Spray a 9”x13” baking dish with non-stick cooking spray.
Place enchiladas, seam side down, into baking dish.
Cover with foil and bake at 350º for 20 minutes or until heated through.
Serve warm with salsa.

Source:  SNAP-ed Connection
Adapted from:  Healthy Lifestyles 2003; In the Kitchen with Chef Stephanie Green  Arizona Nutrition Network

Nutrition Facts:  Serving Size—1/8 of recipe, 140 calories, 45 calories from fat, 5g Total Fat, 32% calories from fat, 0g Saturated Fat, 0mg Cholesterol, 10mg Sodium, 24g Total Carbohydrates, 3g Dietary Fiber, 18g Sugars, 2g Protein, 8% Vitamin A, 2% Calcium, 8% Vitamin C, 4% Iron

One Dish Rosemary Chicken and White Beans

Makes 4 servings
Each serving:  2 thighs and 3/4 cup bean mixture

Ingredients:

2 teaspoons olive oil
1 1/2 teaspoons dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
8 skinless, boneless chicken thighs (about 1 lb)
1 (14.5 ounce) can stewed tomatoes, undrained
1 (15 ounce) can navy beans, rinsed and drained
1/4 cup pitted kalamata or black olives, chopped

Instructions:
Heat olive oil in a large skillet over medium-high heat.
Combine rosemary, salt and pepper; sprinkle over one side of chicken.
Place chicken in pan with seasoned side down, cook 3 minutes.
Reduce heat to medium and turn chicken.  Add tomatoes and beans, cover and simmer 10 minutes or until chicken is done.
Stir in olives.

Original source:  Idaho Bean Commission as printed in Singing Praises of Bean by Alice Henneman MS, RD, Extension Educator of University of    Nebraska-Lincoln Extension

Nutrition Facts:  Per Serving:  316 calories, 23 calories from fat, 8g Total Fat, 7% calories from fat, 94mg Cholesterol,  978mg Sodium, 30g Total Carbohydrates, 7g Dietary Fiber,  Sugars- NA, 31g  Protein,

The bright colors of winter squash are appearing at the local produce stands and markets.  Nutritional powerhouses, these vegetables claim high fiber content, iron, potassium, and Vitamin C, yet are low in fat, sodium, and calories.  Their rich yellow and orange colors are a sure sign of Vitamin A beta carotene, important for good vision and healthy skin.  Vitamin A, along with many other phytochemicals in fruits and vegetables, may also help protect against some cancers.

          Winter squash grow very well in the Northeast.  Planted in the spring, they are harvested in early fall.  They grow on vines, and most varieties take three or four months to reach maturity.  Their thick skin allows storage through much of the winter if care is taken to keep them in a cool, dry place.  Cooked winter squash may also be frozen.
 
            From the familiar Acorn and Butternut, to the impressive Hubbard, and curious Delicata and Buttercup, squash are tasty, substantial, and filling.  Winter squash works well in many types of recipes, including soups, stews, stir fry, and casseroles.

How to Prepare Winter Squash

Wash whole squash.  Carefully cut in half.  Scoop out seeds.  Choose one of the following methods to cook.

Steam:  In a large pan, bring ½ cup water to a boil.  Place cut squash in strainer over water.  Cover tightly and cook 15 – 20 minutes until tender.

Microwave:  Cut in chunks.  Place in microwavable dish with small amount of water.  Cook on high for 7 – 10 minutes or until tender.

Saute:  Peel and cut into small pieces.  Place in fry pan with small amount of broth or broth and oil, cook until slightly crunchy.  Bake for 8 – 15 minutes.

Bake:  Cut in half or pierce skin with fork.  Place in baking pan with ¼” water and cover with foil.  Bake at 350 degrees until tender.