Sunday, February 19, 2012

Quin-WHAT?!

Including whole grains as part of a healthy diet may reduce your risk of heart disease, diabetes and cancer and can help with weight management.  The most recent Dietary Guidelines for Americans recommends making at least half of the grains you eat whole grains.  Not only are whole grains loaded with fiber and nutrients, they have a ton of flavor! It’s time to think outside the box of bread, pasta, and brown rice. Check out the video on some tasty and inexpensive whole grains you can easily incorporate in to your diet!


Southwest Quinoa Salad (modified from http://www.wholefoodsmarket.com/recipes/2990)
Ingredient
Price
1 cup quinoa
$2.65
1 ½ cup water or low sodium chicken or vegetable stock
varies
1/4 c chopped cilantro
$0.05
1/4 c lime juice
$0.25
1 (15oz) can black beans, rinsed and drained
$1.00
1 cup  chopped tomatoes
$0.50
1 cup chopped bell peppers
$1.50
1c corn kernels
$0.50
1 tsp chili powder
**
Optional: ¼ c diced jalapeno
$0.15
Makes 8 servings.  $0.83/serving

Lightly toast couscous. Combine couscous and water in a sauce pan and bring to a boil.  Lower heat and simmer, covered, until quinoa is cooked (15-20 minutes).  Fluff gently with a fork. Add remaining ingredients.

Serving size ¾ cup. Nutrition information: 154 calories, 2.3g fat, 214mg sodium, 28.4g carbohydrate, 5.3g fiber, 6g protein.

Italian Couscous
Ingredient
Price
Stock: 1 1/2 c water + 1 can (14.5oz) Italian-style diced tomatoes
**only need 1 1/4 c stock **
$0.98
1T olive oil
$0.12
1c whole wheat instant couscous
$0.75
½ c quartered cherry tomatoes
$0.50
2T chopped basil
$0.15
1/3c shredded parmesan cheese
$0.31
Makes 4 servings.  $0.70/serving

Heat oil in a pan and add couscous. Toast couscous stirring constantly until golden brown.  Pour in 1 1/4 cup boiling stock and immediately cover with lid. Remove from heat and allow to sit for 5-10 minutes. Fluff gently with a fork. Add tomatoes and cheese, and garnish with basil. Serve warm or cold. Enjoy!

Serving size: ¾ cup. Nutrition information:  184 calories, 6.3g fat (2g saturated), 386mg sodium, 23.8g carbohydrate, 2.3g fiber, 7.1g protein

Thursday, February 9, 2012

No Coupons Required!

No Coupons? No Worries!
For those of you that really aren’t ready to take the leap in to couponing or aren’t ready for the potential glares, there are still ways that you can save big at the grocery store!  Here are just a few tips:

Shop the Sales
Obvious I know, but many people don’t do this. My produce selection for the week will be based on whatever is on sale (which is also what is in season).  Weekly ads are available online and some stores will even send you a “sneak peak” so you can plan your shopping trips ahead of time.   Unless I absolutely need something, I often wait until the next week because most of the time it will be on sale!

Take Advantage of Store Promotions
Many stores have promotions where you buy a certain dollar amount and get an instant discount, a coupon to use at a later date or free items. You can use these deals to stock up on the items that have a longer expiration date or items you can freeze.

Oikos Greek Yogurt – Regular Price $1.09
Promotion: Buy $10 in yogurt get $3 off your next shopping trip (coupon prints at checkout)
I bought 10 yogurts for $10.90 and got $3 back so it’s like getting each yogurt for $0.79!
Note: Many brands of Greek yogurt have a longer shelf life than regular yogurt, and yogurt freezes well! Frozen yogurt anyone?

 Keep your eyes peeled for marked down products
Consider shopping early in the week. Grocery stores typically have surplus from the weekend and will offer special savings on products that are nearing their sell by date. I can find salad kits, precut veggies and prepackaged meats discounted by at least 20%!


I went to the store on a Wednesday and found lots of discounted ground sirloin and pork loin packages (both are very lean cuts of meat). I saved over $1 on each package!
Note: Meats will be marked down because they are approaching their sell by/expiration date, so you must use them quickly or freeze them!  I transferred these to freezer bags for longer-term storage.

Give the store brand a chance
Trust me; I’ve had my share of bad generic products. I almost asked for my money back after trying Walmart’s cottage cheese, yuck!  However, there are many basic staples worth buying generic because you really won’t be able to tell the difference: frozen fruits & veggies, canned beans, canned tuna, brown rice and oatmeal are just a few of them!

Basically, it all comes down to being more aware at your grocery shopping trips. Be on the lookout for sale signs, store promotions, discounted items and store brands, and you’ll see how easy it is to save money on healthy staples. No Coupons Required!

Saturday, February 4, 2012

Breakfast on a Budget!

It's the weekend! Time to relax, but also an opportunity to prepare for the next week. Check out my video on some quick and cheap recipes for breakfast options that you can prepare ahead of time!



Chocolate Peanut Butter Protein Bars
Item
Price
4 scoops chocolate protein powder
$2.90
2c quick oats
$0.43
1 T ground flaxseed
$0.15
½ c natural peanut butter
$1.10
Optional: dried fruit
varies
~ ½ c water
free
Cost Per Serving = $0.76

Mix protein, oats, flaxseed and peanut butter in a large bowl. Drizzle in water and knead with hands until everything sticks together and nothing sticks to the bowl. Press in to a loaf pan lined in parchment paper. Let bars set in the freezer for 30 min before cutting. Cut into bars or bites and store in the refrigerator. Makes 6 servings.
Nutrition Information (1 serving): 250 calories, 12g carbohydrates, 3 grams fiber, 12.5g total fat, 20g protein

Homemade Egg McMuffin
Item
Price
1 egg or ¼ c egg white
$0.13 - $0.63
1 whole-grain English muffin
$0.50
1 slice 2% American cheese
$0.15
Optional: Spinach, peppers, or mushrooms
varies
Cost Per Serving = $0.78 - $1.28

Preheat oven to 350°F. Spray muffin pan with non-stick spray.  Add 1 egg or ¼ c egg white to each muffin tin and add veggies! Cook for 10-15 minutes or until egg sets. Toast muffins in the oven. Assemble egg and cheese onto toasted muffin and let cool in freezer for 1hr. individually wrap and store in freezer.
To reheat: Wrap muffin in damp paper towel and defrost in microwave for 1min then at 100% power for 1-2 minutes.
Makes 1 serving.
Nutrition Information: Egg White Version - 175 calories, 3.5g fat, 28g carbohydrate, 8 g fiber, 15g protein. Whole Egg – 210 calories, 8g fat, 28g carbohydrate, 8g fiber, 15g protein