Ten delicious tips for healthy eating and cost-savings

From hitting the bulk food bins to a little meal planning, Sarah Mohrman, RDN, MA, LD, program coordinator, Parkview Heart Institute, wants you to know that delicious meals don’t have to cost more. She shares her tips and go-to recipes for affordable foods all week long.
 

Tip No. 1: Save on meat – Introduce Meatless Mondays!

Protein is often the most expensive item on our grocery bill. Consider using plant-based recipes, such as Italian Broccoli and Pasta or Veggie Quesadillas (recipes below), to fill your menu on Mondays and lower your receipt.

Italian Broccoli and Pasta

2 cups whole grain fettuccine noodles, uncooked
3 tablespoons chopped green onion (scallions)
2 cups broccoli florets
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon black pepper
1 14.5-ounce can diced tomatoes
2 teaspoons grated parmesan cheese

1. Cook noodles according to package instructions and drain.
2. Spray a medium skillet with non-stick cooking spray. Stir-fry the onions and broccoli for 3 minutes over medium heat.
3. Add seasonings (not the cheese) and tomatoes; simmer until heated through.
4. Spoon vegetable mixture over noodles and top with parmesan cheese.

 

Veggie Quesadillas

5 cups water
Cooking oil spray
1 small zucchini
½ head broccoli, washed and chopped
1 bell pepper, washed, seeded and chopped
1 small onion, peeled and chopped
1 carrot, scrubbed and shredded
4 whole wheat tortillas
1 cup shredded lowfat cheddar cheese
½ cup salsa

1. Spray a pan with cooking spray. Cook vegetables on medium heat for 4-5 minutes, stirring frequently. Remove from pan.
2. Spray the pan with cooking spray. Place tortilla in the pan. Sprinkle with half the vegetables and half of the cheese.
3. Place the other tortilla on top. Cook on medium heat for 4-6 minutes or until the cheese starts to melt and the tortilla starts to brown on the bottom.
4. Flip quesadilla. Cook 4 minutes or until tortilla starts to brown.
5. Repeat steps 3-4. Cut each quesadilla in half. Serve with salsa.

 

Tip No. 2: Use less meat than the recipe calls for.

Just because a recipe calls for 1 pound of ground beef, it doesn’t mean you can’t use less! To save even more money and boost your nutrition, only use ½ pound of 93% lean ground turkey (less money than ground beef) and finely chop up 6 - 8 ounces of sliced mushrooms and toss them in while you brown the turkey. 
 

Tip No. 3: Utilize beans.

Beans are a high-fiber protein source that have been shown to lower LDL cholesterol when eaten on a regular basis. Purchase dry beans and soak them overnight. Put your pressure cooker to work to serve up these delicious, healthy refried beans (recipe below).

Instant Pot® Refried Beans

1 cup dried pinto beans, soaked for 8 hours and drained
3 cups water
½ yellow onion, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
¼ teaspoon freshly ground black pepper
Pinch of cayenne pepper
Optional garnish: Chopped fresh cilantro, lime wedges, diced tomato, sliced jalapeño, diced avocado

1. Combine the drained beans, water, onion and garlic in the Instant Pot.
2. Stir well, making sure the beans are submerged. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook at high pressure for 20 minutes.
3. When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and drain the beans, reserving the liquid.
4. Return the cooked beans to the Instant Pot and stir in ½ cup of the reserved cooking liquid, along with the cumin, chili powder, black pepper and cayenne. Use a potato masher to mash the cooked beans until smooth, leaving some texture if you like.
5. Taste and adjust the seasoning. Serve warm with a garnish of cilantro and a squeeze of lime juice.
6. Store leftover beans in an airtight container in the fridge for 1 week.

Nutrition facts
[Serving size: 1/2 cup; Calories: 50; Carbohydrates: 16.5g; Protein: 5g; Fat: 0.5g; Saturated Fat: 1g; Sodium: 0mg; Fiber: 10g; Sugar: 1.5g] 

Adapted from a recipe featured on skinnytaste.com.  

 

Tip No. 4: Avoid convenience items.

Instead of buying prepackaged and pre-portioned foods, shred your own blocks of cheese, cut up your own vegetables, chop your own lettuce, package your own snacks and chips, etc.
 

Tip No. 5: Buy items in bulk.

Instead of buying individual servings or smaller amounts of items like rice, buy dry rice in bulk packages and take out what you need.  Always compare unit pricing of bulk packages to make sure it is a good deal first.
 

Tip No. 6: Plan your meals and shop with a list.

Before heading to the grocery store, be sure to review your family’s calendar for the week and determine how much time you have to cook each evening. Plan the week’s menu based on your time available in the kitchen. Make a list of the ingredients you’ll need to stay on track and avoid unnecessary purchases. Try to create your list in sequential order of the layout of the grocery store.
 

Tip No. 7: Shop online and use grocery pickup.

Shopping online and using grocery pickup prevent you from impulse purchases you could have made if you went into the grocery store. The tempting treats on the end caps and in the checkout lanes or items placed at eye-level make it difficult to stay on task while in the store!
 

Tip No. 8: Simplify meals.

Keep your meal plans simple with minimal ingredients. Avoid elaborate recipes that call for ingredients that you don’t normally have in your pantry. Utilize seasonings and spices you have on hand to flavor your meals. Always “shop your pantry” before making your grocery list.
 

Tip No. 9: Leftovers are your friend.

Try to avoid food waste whenever possible and utilize leftovers for lunches or freeze them if you will not eat them in the next day or two. Make a veggie stir-fry toward the end of the week to utilize any veggies that you did not use up before they expire.
 

Tip No. 10: Shop produce in season and consider growing your own!

Look for produce that is in season, as it will often be the fruits or vegetables that are on sale.  Consider growing your own garden this spring/summer so you can have an abundance of produce for minimal investment.
 

Easy Plant Based Burrito Bowls

1 tablespoon avocado oil
1 15-ounce can no-salt-added black beans, drained and rinsed
1 15-ounce can no-salt-added corn, drained and rinsed (or frozen)
1/2 teaspoon chili powder
1/2 teaspoon smoked paprika
Pinch of pepper
90-second brown rice
Juice of 1 lime
½ cup chopped cilantro
A jar of salsa or pico de gallo
Guacamole or avocado (optional)
Reduced fat cheese (optional)

1. In a skillet over medium heat, add avocado oil, black beans, corn, chili powder, smoked paprika and pepper. Stir together and sauté for 5-10 minutes, or until mixture is heated through.
2. Meanwhile, cook the 90-second rice. Put rice in a bowl, mix in lime juice and cilantro.
3. To make your bowl, add cilantro lime rice, black beans/corn, salsa, guacamole and any additional toppings you'd like. Serve with baked chips if you would like a little crunch.
   
   Makes 4 bowls

Mushroom Tetrazzini

1 teaspoon olive oil
1 teaspoon water
2 cloves garlic, minced
16 ounces mushrooms, sliced
1/4 cup light tub butter or margarine spread
1/4 cup whole wheat flour
3 cup low-sodium vegetable broth
1 cup unsweetened almond milk
10 ounces whole wheat thin spaghetti
1/2 cup peas, frozen
1 tablespoon black pepper
1/2 cup whole wheat panko breadcrumbs
2 tablespoons nutritional yeast
¼ cup parsley, chopped

1. Preheat oven to 450 degrees.
2. Heat olive oil and water in a medium high skillet. Add garlic and mushrooms and sauté for 5 minutes. Remove from pan and set aside.
3. Add the plant-based butter to the skillet and melt. Reduce to low and cook for 1 minute, stirring, then add in the whole wheat flour. Whisk together to create a roux. Cook for another minute or 2 until it has thickened. Next, carefully add the broth and almond milk. Whisk until combined.
4. Increase the heat and bring to a boil. Break the spaghetti noodles into thirds and add to the pot. Cook for 3 – 4 minutes while stirring.
5. Add the mushroom and garlic combination as well as the frozen peas into the pot and stir to combine. Cook for 1 minute and add in the black pepper.
6. In a 9 x 13 dish, lightly sprayed with cooking spray, add the pasta mixture in the pan. 
7. In a small separate bowl, combine the panko crumbs and nutritional yeast. Sprinkle the panko mix on the top of the spaghetti dish. Lightly spritz with cooking spray.
8. Bake at 450 degrees for 10 minutes until bubbly and the top has browned. Garnish with parsley and serve!

Nutritional facts
[6 servings; Calories: 308; Fat: 6.8g; Saturated fat: 1.5g; Cholesterol: 0mg; Sodium: 170mg; Fiber: 7.5g; Protein: 10.6g]

Adapted from a recipe featured on rabbitandwolves.com.

 

For more cooking inspiration, visit our Nutrition & Recipes section on the Parkview Dashboard.