Healthy Eating on a Budget
Eating healthy doesn't have to break the bank
TIPS ON SAVING MONEY
This one is big for us! Yes, almost every week we shop based on the sales. I look at the printed ad from the store (we shop at Harris Teeter) or I look at my favorite deal site for grocery stores - www.southernsavers.com. I circle or click on the good deals that we would like to have and then plan our meals based on those. Pork tenderloin on sale for Buy One Get One? We will be having pork that week! Fresh berries for Buy Two Get Three free? We will gladly devour some delicious berries as our family loves them! Freezer veggie packs 10/$8? We will stock our freezer so we have healthy and quick foods ready to go when needed. By spending an hour each weekend looking at the sales and making a meal plan and list, you will buy just what you need to eat for the week.
Tip #2 - Plan your meals and make a list
I typically plan a week's worth of meals each weekend. I make a list in the order of where the items are located in the store (generally) so the trip to the store is as quick as possible. With a list, I am less likely to stray and make impulse purchases. We are also less likely to end up with wasted food at the end of the week since we have already planned out what we need. I will generally plan for one less meal as we tend to have extra leftovers or something comes up where we don't need one of our meals.
Healthy Recipes
BREAKFAST CUSTOMIZED EGG CUPS
- 10 eggs
- 1/2 cup milk
- (optional): mushrooms, grape tomatoes, spinach, kale, onions, bell peppers, ham, turkey bacon, sausage, ground black pepper
- (optional): cheese
- Preheat oven to 350 degrees.
- Spray 12-cup muffin tin.
- Whisk eggs together in a bowl with milk.
- Add all mix-ins you prefer.
- Fill muffin tin with egg mixture and top with cheese if desired.
- Bake for 20 minutes. Let cool completely.
*If you want to freeze these, wrap them individually in plastic wrap once completely cooled and then place in a freezer safe bag or container.
SNACK - APPLE NACHOS
- 1 apple (we like Fuji)
- 1 tsp peanut butter
- 1 tsp chocolate chips
- Slice apple to desired thinness and spread out on a plate.
- Melt peanut butter and drizzle on your apple slices.
- Melt chocolate chips (they can be picky so try for 20 seconds, stir, try another 20, stir, etc). Cut a tiny hole off the end of a Ziploc bag and fill with the chocolate then drizzle on your apple slices. *I've also just sprinkled chocolate chips on these when short on time and energy and that is delicious too!
BALSAMIC BRUSCHETTA CHICKEN
- 2 large chicken breast or 4 small ones
- 2 small Roma tomatoes
- Basil - fresh or dry (optional replacement: Italian seasoning)
- 1/2 cup balsamic vinegar
- 1 cup mozzarella cheese
1. Preheat oven to 350 degrees.
2. Bring balsamic vinegar to a boil in a small saucepan, then reduce heat and simmer for 20 minutes. Let cool for 10 minutes and it will form a syrup.
3. Meanwhile, sprinkle chicken with Italian seasoning or basil and bake in the oven for 20-25 minutes depending on thickness of chicken.
4. Remove chicken from oven, top with Roma tomato slices and mozzarella, then return to oven and broil until cheese melts.
5. Remove chicken from oven and top with balsamic syrup.
HEALTHY LIVING TIP
Reduce extra calories & salt by adding spices or herbs (fresh or dry) to foods. This is a great way to add flavor without adding extra or unhealthy calories. Seasonings are also very easy to create on your own using spices you already have on hand. This was a Cajun seasoning I made recently after discovering I had everything I needed at home!