Grocery Shopping on a Budget

(Excerpt from "everydayhealth.com")

Grocery Shopping on a Budget: 9 Ways to Shop Healthy and Save Money

1. Plan, plan, plan. “If a family or head of household can take an hour to plan a week’s worth of meals and make a grocery shopping list and another hour to grocery shop, then the family can be good for a week,” says Shelley A. Rael, RD, a registered dietitian and health education consultant at the University of New Mexico’s Employee Health Promotion Program in Albuquerque. This is a win-win situation as food prepared at home is generally healthyand less expensive.
2. Buy in bulk. Whether it’s choosing a “family size” pack of skinless chicken breasts and freezing what you don’t use right away or one large container of nonfat yogurt instead of individual servings, buying big can equal big savings.
3. Cut those coupons. “Clipping coupons and shopping sales will never go out of style, especially when there are many mouths to feed,” says Amy Berns, RD, a registered dietitian with Medical Network One’s Michigan Institute for Health Enhancement in Trenton. Coupons are everywhere these days, from local flyers to the Internet. Check individual food companies’ Web sites for discounts, rebates, and coupons you can print yourself.
4. Shop the perimeter of the store. Most stores are organized with packaged foods in the middle. As much as possible, stick to the outer areas where you can find the healthier fruits and vegetables, meat, and dairy. Also, while these foods may seem expensive, be sure to consider actual serving sizes and how many meals you can get from one purchase. “Produce may appear expensive at the outset,” says Rael, “but it can be part of a meal or a snack. Many people see ‘$3.99 per pound,’ but don’t think about how that pound could potentially be spread across several meals or people.”

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   Curious about buying organic produce? Find out if these foods are worth the cost.

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5. Try some substitutions. Instead of expensive and less healthy beef, buy more chicken and pork. Beans are another good source of protein and are usually much cheaper than meat. Fish can be bought frozen or canned to cut down on cost as well.
6. Try the “IKEA” style of eating. That means “some assembly required,” says Ashley Koff, RD, a registered dietitian in private practice in Los Angeles. “Rather than buying the salad already made, buy the pieces and assemble it yourself. Instead of the ready-to-eat pasta dish, buy the sauce, the cheese, the meatballs, and some organic frozen vegetables.” Not only is it less expensive to purchase items individually, but you will also be avoiding the preservatives used to increase a packaged food’s shelf life.
7. Skip the snack foods. Products like chips, cookies, and soda are unhealthy and represent an unnecessary expense for shoppers looking to save money. Popcorn, dried fruits, and nuts are good, nutritious substitutions for chips.
8. Go local and buy in-season. “Look for fresh local and in-season produce as this is usually more affordable than choosing imported produce,” says Erin Palinski, RD, a registered dietitian in private practice in northern New Jersey. “If fresh produce seems too expensive, try choosing frozen or canned. It is more affordable and has a longer shelf life. To cut down on the sodium content of canned vegetables, try rinsing them before cooking and serving.”
9. Be creative. Whether it’s trying a new recipe with ingredients bought using coupons or putting a new twist on an old favorite, shopping and preparing different foods can be fun.

Peanut Butter Substitute

My children used to LOVE peanut butter, until they became allergic to peanuts and all tree nuts! They so missed their peanut butter and jelly sandwiches & apples dipped in peanut butter. Just recently, however, I discovered sunflower seed butter at Trader Joe's. It looks like peanut butter and tastes very similar to peanut butter, especially if you add a little honey. The health benefits are great too. Sunflower seed are high in fiber, protein, B vitamins, zinc, and vitamin E to name a few.

Bon Appetit!

Bacon Wrapped Hot Dogs

Though the weather is cooler, you can keep your grill hot with my favorite game day snack: bacon wrapped hot dogs.

I found this recipe on my favorite food site, www.zingermans.com.

Bacon Wrapped Hot Dog Recipe

Prep
Wrap a slice of bacon around each hot dog like the stripes on a candy can or barber's pole. Lay the wrapped dogs in a plastic bag or container. Chill in the fridge for at least 20 minutes. You want the bacon to stiffen up a little bit to hold its shape.
Tip: Thinly sliced bacon is easier to use and adheres to the hot dogs better than thicker cut.

Cooking
I prefer grilling (the traditional approach, since they're street food). The dogs can be cooked on the stove top as well. Place a cooking sheet or aluminum foil on top of the grate and use this as your cooking surface. Lay the dogs on the sheet. Cook for a few minutes on each side until the bacon is as crisp as you'd like it.

Buns & Toppings
The sweeter the bun you can find, the better. If you're lucky enough to have a Mexican bakery in your area, shop there. Bun toasting is optional.

Standard toppings: yellow mustard, ketchup, crema (you can substitute sour cream), chopped jalapeños—either roasted or grilled.

Optional toppings used by different vendors: chopped tomatoes, chopped onions, relish, mayonnaise, mango, pineapple, salt.

Eat What's In Season

We, as mothers are always health conscious when preparing meals, making sure we include plenty of fruits and vegetables in our family's diet. However, produce can be very expensive. To cut costs, check out this site to see what fruits and vegetables are in season in your area. Go to nrdc.org/foodmiles.

Meal Planning

You Mamas out there know... ANYTHING to make meal planning, budgeting and grocery shopping easier... right?!! Well.. hopefully these nifty notepads will help you be more efficient with your time and money (and help reduce stress!).






This one helps you plan out your dinner for the week.. as well as breakfast, lunch and snack. As much as I sometimes dread planning meals for the whole week.. I find that it DOES reduce food costs (or at least helps me to stay within our budget).












This one helps you keep track of all the items you're out of.. so on the day you go grocery shopping you don't have to write a list in a hurry, then realize that you forgot a few important items when you get home (which is what often happens to me).

Adding Omega 3s to the Menu

Adding fish to the weekly menu can sound tedious because prepping fish, baking it or frying it can be an ordeal. But here are some quick tips to add fish hassle free to your weekly menu.

Anchovies are rich in omega 3 and are less likely to have mercury because of their small size and short life span. Add a few anchovies to your kid's pizzas or salads. To reduce salt, you can soak or rinse the fish before serving.

Sardines are packaged with their bones in tact which has an added benefit of being rich in calcium. Also, these delicious fish are not only rich in Omega 3 but also in protein. Have it with rice or pasta, grill it or buy it marinated in tomato sauce.

Smoked salmon can be eaten right out of the package. Serve it on a bagel with cream cheese, or try my favorite - a la carte with cottage cheese and rice crackers.

Smoothies!

My boys are always trying to get up from their seat as soon as they sit down for their meal. If you have hyper boys who don't like to sit still to eat, smoothies can be a great alternative to getting nutrition fast. There are plenty of simple recipes for getting fruit and calcium intake. Below is an example of one of my favs. The measurements are up to your tasting, but here's a rough guideline.

Add the following ingredients to your blender:
1 banana (I prefer frozen slices of bananas that I previously cut and froze)
3/4 cup of berries (fresh or frozen)
1/4 cup vanilla yogurt or flavored
3/4 cup milk OR orange juice
1/2 cup crushed ice (optional, in case you want it slushy)
Mix for 30 seconds or until smooth

Ode To Edamame

I'm greatly surprised at the enthusiasm both my boys have towards edamames. They are more than content to eat them as a snack or as a vegetable side dish. I simply open one side of the pod to make it less challenging to open for my little one years old's fingers. It's easy to find in the Trader Joe's frozen food section. Thaw in the fridge or microwave and serve. According to an article in MedicineNet.com titled, The Secret of Edamame, I was happy to read that the nutritional value is very encouraging and also a favored snack by celebs.

Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):

• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
• 0.5 gram monounsaturated fat
• 11 grams protein
• 13 grams carbohydrate
• 15 mg sodium
• 10% of the Daily Value for vitamin C
• 10% Daily Value for iron
• 8% Daily Value for vitamin A
• 4% Daily Value for calcium

As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast.

Simple Meals

SIMPLE, FAST, EASY and HEALTHY meals are every mom's heart's desire right?!

Well, I recently purchased a Real Simple magazine and tried some of their recipes which were very easy to prepare and delicious!! So.. I went on their website and found a plethora of wonderful recipes!! The best part is, you can look up recipes by: main ingredient, course, occasion, cuisine, and/or convenience. There is also a "kid-friendly" option which is super helpful.

I typically check my refrigerator, see what kind of meat I have and search via "main ingredient" and viola! I've also done this with other recipe sites such as allrecipes.com, but what I like most about Real Simple is... well, it's just quite SIMPLE and tasty!

Below are some recipes that I've prepared and really enjoyed:



STEAK WITH SPINACH COUSCOUS - 20mins

Ingredients

• 3 tablespoons olive oil
• 1 1/2 pounds flank steak
• kosher salt and black pepper
• 1 10-ounce box couscous
• 2 cloves garlic, thinly sliced
• 1/4 cup pine nuts
• 2 cups baby spinach
• 1/4 cup crumbled Feta (1 ounce)
• 2 tablespoons fresh lemon juice

Directions

• 1Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the steak with 1/2 teaspoon each salt and pepper. Cook to the desired doneness, 4 to 6 minutes per side for medium-rare. Let rest before slicing.
• 2Cook the couscous according to the package directions; transfer to a large bowl.
• 3Wipe out the skillet. Cook the remaining 2 tablespoons of oil, the garlic, and pine nuts over medium heat, stirring, until golden, 2 to 3 minutes. Fold into the couscous with the spinach, Feta, lemon juice, and 1/2 teaspoon each salt and pepper. Serve with the steak.

CHICKEN WITH GRILLED PEACHES AND ARUGULA- 20mins

Ingredients

• 4 6-ounce boneless, skinless chicken breasts
• 2 tablespoons plus 1 teaspoon olive oil
• kosher salt and black pepper
• 2 medium red onions, sliced into 1/2-inch-thick rounds
• 3 peaches, cut into wedges
• 1 bunch arugula, thick stems removed (about 4 cups)
• 2 tablespoons balsamic vinegar
• 2 ounces blue cheese, broken into pieces

Directions

• 1Heat grill to medium-high. Brush the chicken with 1 teaspoon of the oil and season with 1/2 teaspoon each salt and pepper. In a bowl, toss the onions, peaches, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper.
• 2Grill the chicken and onions until the chicken is cooked through and the onions are tender, 5 to 6 minutes per side. Grill the peaches until charred, 2 minutes per side.
• 3Toss the arugula with the onions, peaches, vinegar, and remaining oil. Top with the cheese; serve with the chicken.

CHICKEN WITH TARRAGON AND LEEKS- 4h30min (slow cooker meal!)

Ingredients

• 1 1/2 pounds baby new potatoes (about 16)
• 8 small skinless chicken thighs (1 1/2 pounds)
• 3 leeks (white and light green parts), halved lengthwise and cut into 1 1/2-inch pieces
• 1 cup dry white wine
• Kosher salt
• 1 10-ounce package frozen peas
• 1/3 cup heavy cream
• 1 tablespoon chopped fresh tarragon

Directions

• 1Place the potatoes on the bottom of a 4- to 6-quart slow cooker. Add the chicken, leeks, wine, and 1 teaspoon salt.
• 2Cook, covered, until the chicken and potatoes are tender, on high for 3 to 4 hours, or on low for 6 to 7 hours.
• 3Transfer the chicken and all but 4 of the potatoes to plates. Using a fork, smash the remaining potatoes into the cooking liquid to thicken.
• 4Add the peas and cream and cook just until heated through, 3 to 5 minutes. Spoon over the chicken and sprinkle with the tarragon.

Saving on Groceries

In this economy, and during this time of financial instability, most of us are having to cut costs however we can. You may be buying less clothing and toys for your children, dining out less often, finding free entertainment for your family by going to the beach or the pool.... I believe a lot of us are on the same boat.

Recently, I have been trying to cut costs by spending less on groceries. This is a HUGE challenge for me because I love eating and cooking for my family. Here are some great ideas/ways to save on groceries (suggested by friends and people I know that have already mastered this!):

1) Use coupons!...Grocery Saving Tips says "Try to think of them as cash and you might be a little more motivated to use them on a regular basis".

2) Stick to "the list"... this takes a lot of self-discipline.. I always find other "goodies" in the store that end up in my cart.

3) Plan meals around sale items... a brilliant idea!

4) Cook in larger portions... it's cheaper and you can save leftovers for nights you don't feel like cooking!

5) Buy store brands.. typically less $$

6) Buy organic items from "The Dirty Dozen" list (below)

The Dirty Dozen- Top 12 Foods to Buy Organic:
1. Meat
2. Dairy
3. Coffee
4. Peaches
5. Apples
6. Bell Peppers
7. Celery
8. Nectarines
9. Strawberries
10. Cherries
11. Kale
12. Leafy Greens

The Clean 15- Foods You Don't Have to Buy Organic:
1. Onions
2. Avocado
3. Corn
4. Pineapple
5. Mango
6. Asparagus
7. Sweet Pea
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet Potato

Decreasing our grocery budget and disciplining myself to do the above seem like a monumental task... but I am praying that once I get in the habit, it will become easy.... and hopefully fun!

Feeding Time

I'm learning how to feed all over again...

It has only been about two years since I learned to feed my first child "real food", but it's amazing how you forget these things. I feel like I'm re-learning everything again.. although, I am definitely a lot less anxious about the whole process.

Feeding solids to a baby gets really messy (not just during feeding times... you moms know what I mean..) but it can also be a lot of fun! You just have to relax and go at your child's pace (they will use facial expressions to let you know what they like and don't like... also when they are full) and the most important thing is to watch for possible food allergies.

Here are some feeding time items that I absolutely love! They are great inventions AND investments!


Fisher-Price Healthy Care Booster Seat:
Affordable ($26), easy to clean, you can just attach this on one your dining chairs (great for if you have a small dining space), and it's travel-friendly (folds up and it's VERY light). I use this on a daily basis and my kids love it, so it must be comfortable too.







Baby Bjorn Soft Bib:
This is a catch-all bib (literally catches anything from water, yogurt, noodles, bread crumbs, you name it!). Probably not meant for babies but great for toddlers! Once again, super easy to clean and dishwasher friendly. You can find it at Target for $9.99.







BARNSLING RAND Bib:
This I have not tried but have heard great things... From IKEA for only $3.99 (for 2 pack). I would imagine that this will for sure keep your child from getting covered in tomato sauce, popsicle, soup... anything that drips, splashes and stains.