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www.ewg.org
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1436 U Street NW, Suite 100 Suite NW, Street U 1436
Environmental Working Group Working Environmental
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TIGHT BUDGET TIGHT
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Don’t cut here. cut Don’t Line. Fold ABOUT PRICE TRACKER Shop smart. Keep an eye on prices of items you buy often. Find THISGUIDE stores with bargains and times when prices drop. USING THIS GUIDE throughout the guide look out for these icons. FOOD STORE/DATE/PRICE STORE/DATE/PRICE STORE/DATE/PRICE STORE/DATE/PRICE Best buys Read more Health tip Use caution Broccoli Costco 2/5/12 Kroger’s 3/1/12 Walmart 4/22/12 Any Market 5/1/12 $1.53 lb $1.65 lb $1.59 lb $1.56 lb ant to fill your plate with designed to help you save time and Wdelicious, healthy foods money. without breaking the bank? Our top picks are based on average Good Food on a Tight Budget— food prices. Check for the best local the first of its kind—lists foods that buys. are good for you, easy on your Variety is important for health wallet and good for the planet. and happiness. Our lists are a
Environmental Working Group’s 1
good start, but try other affordable half. in Fold health experts have chosen them foods, especially from the fruit and A based on an in-depth review of vegetable aisles. government surveys and tests for
Can’t find something? Ask if the nearly 1,200 foods. store manager can stock it. staples. two Our food lists (page 6), shopping
Happy, healthful eating from EWG list (page 29), meal planner (page and a need to
with thanks to Share Our Strength.
30) and price tracker (page 31) are
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Environmental Working Group 1. EWG (www.ewg.org) is a not-for-profit organization that marshals the Tools power of information to protect human health and the environment. IN COLLABORATION WITH
Share our Strength Share Our Strength’s Cooking Matters® teaches families at risk of hunger how to get more food for their money and better nourishment from those foods, as part of the No Kid Hungry® campaign. A 2 31
30 3 Turn Over
Saturday
...... 31
Price Tracker Tracker Price Friday
...... 30 Planner Meal
...... 29 List Shopping
...... 28 A Healthy Budget Budget Healthy A Thursday
...... 18 Recipes
Bonus! Wednesday
...... 17 Spices & Staples
3 C Grab page page Grab
...... 16 Oils & Fats Cooking
Tuesday
...... 14 Dairy
...... 12 Protein
...... 10 Grains
Monday
...... 8 Vegetables
...... 6 Fruits
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...... 4
Top Tips Tips Top Sunday
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TABLE CONTENTS TABLE LUNCH BREAKFAST SUPPER
before you shop. you before
Save money and time by planning meals for the next couple of days days of couple next the for meals planning by time and money Save
MEAL PLANNER MEAL on top of of top on A
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The faster you shop, the less you spend. Nothing forgotten, lots of TOP BETTER FOOD, SHOPPING LIST money saved. TIPS LOWER COST Weekly budget: $ FRUITS VEGETABLES BEFORE YOU SHOP Budget: $ Budget: $
Q Plan and save. Make a meal plan (page 30) and shopping list (page 29). Use the food you have and the deals you find in store ads and coupons.
Q Add more fruits and vegetables to your meal plan. Fill half your plate with fruits and vegetables. You can get your 5 to 9 servings of fruits and vegetables a day for about the cost of a bus ride in most
cities. 1
Fold in half in Fold Q Add beans and lentils to your meal plan. Pick beans and lentils GRAINS PROTEIN B instead of meat for 2 or more dinners every week – lots of protein for less money (see recipes). Budget: $ Budget: $
Q Skip processed foods like frozen pizza, cookies and soda. They usually cost more than fresh, healthy food. Canned foods are convenient, but eat fresh or frozen when you can to lower your exposure to toxic chemicals. AT HOME
Q Cook and freeze large batches (see recipes). Save money by cooking at home more and eating out less. Store food properly and DAIRY OILS AND OTHERS throw less away. Budget: $ Budget: $ Q Grow your own. You can buy seeds with SNAP dollars. You don’t need a backyard, just some containers, a sunny window and a little soil. Community gardens are often free. Try cherry tomatoes and lettuce first. Check out www.ewg.org/goodfood B 4 29
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Q Food banks and pantries: and banks Food
www.feedingamerica.org/foodbank-
Ŕ $4-5 for proteins proteins for $4-5
www.strength.org/summermeals
Ŕ $4 for grains for $4
Q Free summer meals for kids and teens: and kids for meals summer Free 1-866-348-6479 1-866-348-6479
Ŕ $5 for fruits for $5
Program: contact your child’s school child’s your contact Ŕ $6 for vegetables for $6
Q School Breakfast Program and the National School Lunch Lunch School National the and Program Breakfast School
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A HEALTHY BUDGET HEALTHY A
nearest stores that accept SNAP. accept that stores nearest
Use your phone: your Use Text your address to 415-889-8650 for the 5 5 the for 415-889-8650 to address your Text
Q SNAP (food stamps): (food SNAP www.snap-step1.usda.gov (1-800-221-5689). www.snap-step1.usda.gov
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18 ounces rolled oats rolled ounces 18 1 pound beans pound 1 $2 worth of produce for every $1 you spend. Find a market near near market a Find spend. you $1 every for produce of worth $2
Q Look for deals at your farmers’ market. farmers’ your at deals for Look Some will give you you give will Some
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PROTEIN GRAINS
Q Compare labels. Compare Healthier foods usually have less saturated fat, fat, saturated less have usually foods Healthier
best then. best
5 pounds potatoes pounds 5 produce prices can drop when they’re in season, and they taste taste they and season, in they’re when drop can prices produce
12 ounce box raisins box ounce 12 2 pounds carrots pounds 2 tracker (page 31) to find good deals on fruits and vegetables. Fresh Fresh vegetables. and fruits on deals good find to 31) (page
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Q price price vegetables. and fruits fresh on bargains Spot Use the the Use 7 bananas 7 1 head cabbage head 1
7 pears 7 1 pound frozen broccoli frozen pound 1
containers if your store has them. has store your if containers
6-7
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unit prices – bigger packages are often cheaper. Buy from bulk bulk from Buy cheaper. often are packages bigger – prices unit $ $ Budget: Budget:
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cooking oil and frozen foods. Buy extra when they’re on sale. Check Check sale. on they’re when extra Buy foods. frozen and oil cooking
FRUITS VEGETABLES Q Stock up to save money. save to up Stock Foods that last include rice, beans, beans, rice, include last that Foods
AT THE STORE THE AT
35 (One week’s meals at $5 a day.) a $5 at meals week’s (One 35
$ Weekly budget: Weekly
SAMPLE SHOPPING LIST SHOPPING SAMPLE on top of of top on B
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FRUITS TURKEY CHILI WITH VEGETABLES serves 6 These fruits pack the most nutrition Basic ingredients Seasoning Tasty toppings for the lowest cost 1 medium onion 3 tablespoons chili 1 medium lime 2 medium carrots powder 2⁄3 cup non-fat plain FRUITS 3 cloves garlic 1 tablespoon ground yogurt 1 cup cooked or 1 can cumin red or white kidney 3⁄4 teaspoon salt apricot orange juice* beans, no salt added 1 tablespoon of oil nectarines 1 pound ground turkey avocado domestic 2 cans diced tomatoes, no salt added banana papaya 1 cup water
cantaloupe pear Preparation: 1. Rinse and peel carrots. Peel onion and garlic.
grapefruit** starfruit 2. Dice onion and carrots. Mince garlic.
1
3. If using lime, rinse now. Cut into wedges. half. in Fold 4. If using canned beans, drain and rinse beans in a colander. C honeydew tangerine 5. In a large pot over medium-high heat, heat oil. Add turkey and brown. 6. Add onion, carrots, and garlic to pot. Cook until onions are soft and car- kiwi watermelon rots are somewhat tender, about 5 minutes. 7. Add beans, tomatoes, water, chili powder, and cumin to pot. Season with salt. Peaches are also nutritious but may have more pesticides than other fruits. 8. Lower heat to medium. Cook until all flavors have blended, about 15 Check prices for organic. minutes. 9. If using lime and yogurt, squeeze juice from lime wedges on top of chili or *Limit juice to 1 cup a day. Children should drink less. serve on the side. Top each serving with 1 tablespoon yogurt. **On medicine? Ask your doctor about grapefruit.
DRIED FRUITS Find more great recipes KWWS UHFLSHðQGHUQDOXVGDJRYLVD apricots california raisins database of low-cost, healthful recipes you can search by price, ingredient, or mangom prunes cuisine. Scan the QR code.
Dried apples are also nutritious but may have more pesticides than other fruits. Check prices for organic. Want to brush up on your cooking skills? Visit http:// cookingmatters.org/what-we-do/educational- Don’t overdo dried fruit – it has LOTS of sugar! One serving equals ¼ cup. outreach/ Free cooking classes might be available in your neighborhood. C 6 27
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24).
They are great dipped in hummus or bean dip (see recipe on page page on recipe (see dip bean or hummus in dipped great are They 10–15 minutes. Add to fish tacos, wraps or salad. or wraps tacos, fish to Add minutes. 10–15
Q snow peas snow broccoli carrots, Try raw raw Try as an afternoon snack. snack. afternoon an as or Tip Tip Leftovers can be refrigerated for about 1 day. Reheat in oven at 350°F for for 350°F at oven in Reheat day. 1 about for refrigerated be can Leftovers
container for lunches. lunches. for container sauce. sauce.
11. When fish is cooked, serve immediately with fresh lemon slices or tartar tartar or slices lemon fresh with immediately serve cooked, is fish When 11. shape) into bite-size pieces. Fill a small small a Fill pieces. bite-size into shape)
until combined. combined. until starfruit or melon baller) or or baller) melon or (kids love the the love (kids
until smooth. Add relish, black pepper, and 2 teaspoons lemon juice. Stir Stir juice. lemon teaspoons 2 and pepper, black relish, Add smooth. until have kids do it themselves with a spoon spoon a with themselves it do kids have
10. In a second small bowl, add mayonnaise and yogurt. Whisk with a fork fork a with Whisk yogurt. and mayonnaise add bowl, small second a In 10.
cantaloupe, watermelon, papaya watermelon, cantaloupe, (or (or
9. Rinse lemon. In a small bowl, squeeze juice. Discard seeds. seeds. Discard juice. squeeze bowl, small a In lemon. Rinse 9.
Q kiwi and chop chop and a up Slice bowl. fruit a Make
8. While fish cooks, prepare tartar sauce. sauce. tartar prepare cooks, fish While 8.
7. Bake until fish flakes easily with a fork, about 15–20 minutes. minutes. 15–20 about fork, a with easily flakes fish until Bake 7.
a napkin to prevent bruising). bruising). prevent to napkin a
spaced. Lightly spray or drizzle oil on top. on oil drizzle or spray Lightly spaced.
are great for lunch boxes (wrap apricots in in apricots (wrap boxes lunch for great are
6. Lightly coat baking sheet with oil. Place fish pieces on sheet, evenly evenly sheet, on pieces fish Place oil. with sheet baking coat Lightly 6.
Q tangerines tangerines pears bananas, Apricots, and
crumbs. crumbs.
mixture and then bread crumbs. Each piece should be fully coated with with coated fully be should piece Each crumbs. bread then and mixture
ride.
5. Dip each piece of fish into flour and shake off excess. Then dip in egg egg in dip Then excess. off shake and flour into fish of piece each Dip 5. 3
E Grab page page Grab five to nine servings a day for about the cost of a bus bus a of cost the about for day a servings nine to five
4. In a third medium bowl, add eggs and milk. Beat with a fork. fork. a with Beat milk. and eggs add bowl, medium third a In 4.
Q
Snack on fruits and vegetables. and fruits on Snack You can get your your get can You
3. In a second medium bowl, mix flour, salt, and black pepper. pepper. black and salt, flour, mix bowl, medium second a In 3.
a medium bowl. medium a
ing—less than a postage stamp—and will power you up. up. you power will stamp—and postage a than ing—less
between fingers. Or grind in a food processor, if available. Place crumbs in in crumbs Place available. if processor, food a in grind Or fingers. between
44 cents 44 per 1 cup serv- cup 1 per average snacks healthy These
2. To make your own crumbs, tear whole wheat bread into pieces and crush crush and pieces into bread wheat whole tear crumbs, own your make To 2.
1. Preheat oven to 375°F. 375°F. to oven Preheat 1.
Preparation: Preparation: SNACK SMART SNACK
cups whole wheat bread crumbs bread wheat whole cups
8 slices stale whole wheat bread or 2 2 or bread wheat whole stale slices 8
pureed fruit in ice cube trays. When frozen, transfer to a bag. a to transfer frozen, When trays. cube ice in fruit pureed ¼ cup nonfat milk nonfat cup ¼
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2 large eggs large 2 To eliminate clumping, lay pieces on a tray in the freezer or freeze freeze or freezer the in tray a on pieces lay clumping, eliminate To
¼ teaspoon black pepper black teaspoon ¼ in smoothies, oatmeal or yogurt (see recipes on pages 20 & 23). 23). & 20 pages on recipes (see yogurt or oatmeal smoothies, in
½ teaspoon salt teaspoon ½
Q freeze fresh fruit fresh freeze when it’s on sale or overripe. Use later later Use overripe. or sale on it’s when and Cut 1⁄4 teaspoon ground black pepper black ground teaspoon 1⁄4
1 cup whole wheat flour wheat whole cup 1
3 tablespoons sweet pickle relish relish pickle sweet tablespoons 3
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oil 1⁄2 cup plain nonfat yogurt yogurt nonfat plain cup 1⁄2 clean. clean.
1⁄2 cup low-fat mayonnaise mayonnaise low-fat cup 1⁄2 cut into 8 even-size pieces even-size 8 into cut lemon slices lemon a bed of of bed a to add flavor and moisture and keep your pan pan your keep and moisture and flavor add to
2 pounds haddock or tilapia fish fillets, fillets, fish tilapia or haddock pounds 2 juice from 1⁄2 medium lemon lemon medium 1⁄2 from juice
Q lemon juice lemon in your salad dressing. Cook fish on on fish Cook dressing. salad your in Put lemons. Love
Aim for variety and two servings daily. servings two and variety for Aim Basic ingredients Basic Tartar sauce (Optional) sauce Tartar
FRUITS
on top of of top on
C BAKED FISH BAKED TIPS
serves 8 serves
2 Turn over, and lay and over, Turn TOP
VEGETABLES STEP-BY-STEP SOUP serves 4 These vegetables pack the most Meat or Beans Vegetables Whole grains nutrition for the lowest cost 1 lb turkey leg or thigh 1 large onion, chopped 1 cup brown rice and/or and/or 2 large carrots, chopped 1 cup barley and/or 1 lb chicken legs or 1 large zucchini, 1 cup whole wheat DARK GREEN thighs and/or chopped pasta 1 lb goat leg or shoulder broccoli mustard greens ½ pound okra, sliced meat, cubed and/or 1 can low sodium (salt) 1 lb cooked or 1 can tomatoes collards parsley rinsed and drained 1 handful fresh parsley, beans or lentils chopped whatever you have and kale spinach need to use up
lettuce turnip greens Preparation: romaine 1. In a large pot over medium-high heat sauté vegetables with 1 tablespoon
oil until soft.
2. Add your favorite seasonings to pot. Some suggestions: 1 bay leaf, ½ tea- 1
mixed salad greens half. in Fold spoon of dried cumin, oregano, rosemary, or thyme, ¼ teaspoon cayenne D pepper, and salt and pepper to taste. Stir and cook until you can smell All of these (except broccoli and parsley) may have more pesticides than other them, less than 5 minutes. vegetables. Check prices for organic. 3. Add beans or meat. Brown 3-5 minutes. 4. Add brown rice or barley now, or wait to add pasta later. 5. Add enough water or low sodium (salt) vegetable, beef, or chicken stock to cover ingredients, at least 4 cups. RED/ORANGE 6. Bring soup to a boil. Reduce heat to low. Partially cover and simmer until the meat or beans are tender (40 minutes to 1 hour for turkey, chicken, or calabaza tomatoes beans, 1 to 1½ hours for goat). spanish pumpkin low sodium (salt), canned 7. Check your soup every 10-15 minutes to make sure there is enough liquid in the pot. 8. Before serving, sprinkle parsley on top and adjust seasoning to taste. carrots tomato juice low sodium (salt) Tip Soup gets better with time. Making soup is a great way to use up foods pumpkin that are in danger of going bad. Make a big batch and freeze or store in an fresh airtight container for later.
sweet potato Recipes
Sweet red and green peppers are 1. Crunchy peanut slaw – page 19 also nutritious, but may have more 2. Make-it-a-meal salad — page 18 pesticides than other vegetables. Check prices for organic. 3. Step-by-step soup – page 25 4. Tabbouleh – page 20 D 8 5. Kid approved roasted veggies - 25 page 19
24
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page 20). page Just makingsureyouturnedover.
serve with hummus and pita or make tabbouleh (see recipe on on recipe (see tabbouleh make or pita and hummus with serve
Tip Tip Start with one clove of garlic, and add more to your taste. your to more add and garlic, of clove one with Start parsley in tomatoes, serve over grilled fish or meats, meats, or fish grilled over serve tomatoes, in soup. Stuff Stuff soup.
Q green onions green on stir-fries, dips, rice or or rice dips, stir-fries, on Toss flavor. healthy Add
4. Wash and chop vegetables. vegetables. chop and Wash 4.
again until smooth. Top with chopped parsley parsley chopped with Top smooth. until again cabbage vegetables keep well, too. too. well, keep and
3. If the consistency is too thick, add some saved cooking liquid and blend blend and liquid cooking saved some add thick, too is consistency the If 3.
potatoes Frozen them. buy you after weeks several for great taste
2. Combine ingredients in blender. Blend until very smooth. very until Blend blender. in ingredients Combine 2.
Potatoes, carrots, pumpkin, calabaza, pumpkin, carrots, Potatoes, sweet sweet dry place. place. dry and and
simmer and cook until tender. Save some of the cooking liquid. cooking the of some Save tender. until cook and simmer
Q Stock up on long-lasting vegetables and store them in a cool, cool, a in them store and vegetables long-lasting on up Stock
1. Bring garbanzo beans to a boil in at least 4 cups of water. Reduce to a a to Reduce water. of cups 4 least at in boil a to beans garbanzo Bring 1.
Preparation: Preparation:
recipe on page 25). page on recipe
Q Vegetables about to go bad? go to about Vegetables Freeze them or make soup (see (see soup make or them Freeze
salt and pepper to taste to pepper and salt
string beans string 3 tablespoons tahini tablespoons 3
TOP TIPS TOP snow peas snow 3 cloves garlic cloves 3
chopped parsley chopped 1 ½ tablespoons lemon juice lemon tablespoons ½ 1
carrot sticks carrot 1 cup dried garbanzo beans garbanzo dried cup 1
broccoli spears broccoli ½ cup extra virgin olive oil olive virgin extra cup ½
vegetables! Our “best” picks are good to start with, but try other produce, too. too. produce, other try but with, start to good are picks “best” Our vegetables!
Eat more, and eat a variety of vegetables. of variety a eat and more, Eat You can’t go wrong with with wrong go can’t You
Select veggies Select together Mix
Check prices for organic. for prices Check
CHEF ANN COOPER’S HUMMUS HUMMUS COOPER’S ANN CHEF
TRADITIONAL MIDDLE EASTERN DIP EASTERN MIDDLE TRADITIONAL green beans green *Potatoes may have more pesticides than other vegetables. vegetables. other than pesticides more have may and serves 4 serves
3
F other summer squashes summer other Grab page page Grab
eggplant e MEAT & PROTEIN & MEAT zucchini, yellow squash, squash, yellow zucchini,
fresh
pear squash pear
snow peas snow
chayote chayote
cabbage
onions onions Tip Tip Use a coffee filter or cheesecloth to drain yogurt first for a thicker dip. thicker a for first yogurt drain to cheesecloth or filter coffee a Use
frozen
3. Wash and chop vegetables into bite size pieces. pieces. size bite into vegetables chop and Wash 3.
brussels sprouts brussels
okra
2. Mix in lemon juice, dill, green onion and spices. spices. and onion green dill, juice, lemon in Mix 2.
1. Add yogurt to a medium bowl. medium a to yogurt Add 1.
green onions green alfalfa sprouts alfalfa Preparation: Preparation:
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salt and pepper, to taste to pepper, and salt
THE REST REST THE
pinch of cayenne pepper (optional) pepper cayenne of pinch
1 green onion, chopped onion, green 1
dried dill dried
string beans beans string
E vegetables.
1 tablespoon fresh dill or 1 teaspoon teaspoon 1 or dill fresh tablespoon 1
snow peas snow
Make room for other vegetables by eating less of these high-carbohydrate high-carbohydrate these of less eating by vegetables other for room Make
1 teaspoon lemon juice lemon teaspoon 1 carrots
fresh broccoli spears broccoli 1 cup plain non-fat yogurt non-fat plain cup 1
lima beans lima
Mix together Mix Select veggies Select
roasted, baked or boiled or baked roasted, frozen
potatoes* corn
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VEGGIE DIP VEGGIE
serves 2 serves
2 STARCHY Turn over, and lay and over, Turn
BREAD, PASTA, GRAINS RICE AND MORE DAIRY These foods pack the most nutrition for the lowest cost YOGURT PARFAIT serves 1 BREAKFAST CEREAL Yogurt Fruit Tasty toppings plain non-fat yogurt apricot sliced almonds banana dried apricots oatmeal shredded wheat fresh sliced cranberries granola kiwi peanuts ppuffed corn toasted oat cereal papaya chopped prunes California raisins sunflower seeds starfruit walnuts ppuffed whole grain cereal Preparation: 1. Put 1 cup of yogurt in a glass.
2. Rinse and chop ½ cup to 1 cup of your favorite fruits.
3. Top the fruit with ¼ cup of your optional tasty toppings. For an extra
1
special treat, sauté a banana for 2 minutes with ½ tablespoon sunflower half. in Fold Read the nutrition facts or other flavorless oil. Add 1 teaspoon vanilla and sauté until banana E begins to break down, about 5 minutes. Q Low sugar: Pick a whole grain cereal with the lowest sugar content.
Q High fiber: Try for at least three grams of fiber per serving. FRUIT DIP serves 2 Q Lower sodium (salt): Look for a cereal with less than 210 mg of sodium per serving. Mix together Select fruits
1 cup plain non-fat yogurt apricot 1 teaspoon honey banana 1 teaspoon vanilla extract kiwi BREAD AND PASTA ½ teaspoon cinnamon nectarine papaya Read the nutrition facts starfruit Q Low sodium (salt): Pick whole grain bread or pasta with the Preparation: lowest sodium content. 1. Add yogurt to a medium bowl. 2. Mix in honey, vanilla and cinnamon. Q High fiber: Try for at least 2 grams of fiber per serving in bread 3. Wash and chop fruit into bite size pieces. and 5 grams in pasta. Tip Have the kids help chop the fruit with you ahead of time and store for a quick after-school snack they can make themselves. E 10 23
22
11 Turn Over
Barley stew – page 22 page – stew Barley 4. 4.
Tabbouleh – page 20 page – Tabbouleh 3. 3.
don’t double the cayenne pepper unless you like it very spicy. very it like you unless pepper cayenne the double don’t
Chinese veggies and rice – page 21 page – rice and veggies Chinese 2. 2.
dinner throughout the week. You can double the recipe and freeze half – but but – half freeze and recipe the double can You week. the throughout dinner
Tip Tip Make a big pot ahead of time and refrigerate for a quick and sustaining sustaining and quick a for refrigerate and time of ahead pot big a Make Tasty oatmeal – page 20 page – oatmeal Tasty 1. 1.
Recipes 10. Remove bay leaves and serve. and leaves bay Remove 10.
if needed. Cook over low heat to blend flavors, about 5–10 minutes more. minutes 5–10 about flavors, blend to heat low over Cook needed. if
9. Add cooked barley or rice to the mixture. Stir to combine. Add more water, water, more Add combine. to Stir mixture. the to rice or barley cooked Add 9.
low heat until goat is tender—at least an hour. an least tender—at is goat until heat low
8. Skip this step if you are not using goat. Otherwise, add goat and cook over over cook and goat add Otherwise, goat. using not are you if step this Skip 8.
for 15 minutes. 15 for
sale or in bulk. in or sale
7. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer simmer low a at Cook heat. reduce and Cover combine. to Stir spices. Add 7.
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quinoa instead of rice. Look for it on on it for Look rice. of instead Try new? something for Ready simmer. simmer.
6. Add tomatoes and their juices. Add rinsed and drained beans. Bring to a a to Bring beans. drained and rinsed Add juices. their and tomatoes Add 6.
the freezer. freezer. the
about 5 minutes more. minutes 5 about
whole grain bread grain whole on sale and save in in save and sale on needed to lower cost. Buy Buy cost. lower to needed
5. If using turkey, add ground turkey. Cook until turkey is cooked through, through, cooked is turkey until Cook turkey. ground add turkey, using If 5.
brown rice brown salt and sugar. Buy Buy sugar. and salt in bulk and mix with white rice if if rice white with mix and bulk in soft, about 5 minutes. 5 about soft,
3
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(see recipe page 20). Packets cost more and are often loaded with with loaded often are and more cost Packets 20). page recipe (see garlic, carrots and other veggies to pot. Mix well. Cook until veggies are are veggies until Cook well. Mix pot. to veggies other and carrots garlic,
Q 4. In a large pot over medium-high heat, heat oil. Add chopped onions, onions, chopped Add oil. heat heat, medium-high over pot large a In 4. oatmeal sales. during up stock and bulk in Buy own your Make
3. Peel, rinse and dice onions. Peel and mince garlic. mince and Peel onions. dice and rinse Peel, 3.
pasta. If they’re not used to whole grains, mix them in gradually. gradually. in them mix grains, whole to used not they’re If pasta. absorbed, about 30-40 minutes. Set aside. Set minutes. 30-40 about absorbed,
Q Start kids off right off kids Start with whole grains, not white bread and white white and bread white not grains, whole with to a boil. Reduce heat to low and cover. Cook until tender and water is is water and tender until Cook cover. and low to heat Reduce boil. a to
2. In a medium pot over high heat, bring barley or rice, water and bay leaves leaves bay and water rice, or barley bring heat, high over pot medium a In 2.
because it looks brown, doesn’t mean it’s whole grain. whole it’s mean doesn’t brown, looks it because 1. In a colander, rinse barley under cold water. cold under barley rinse colander, a In 1.
very first ingredient listed. “Multi-grain” or “wheat” isn’t enough. Just Just enough. isn’t “wheat” or “Multi-grain” listed. ingredient first very Preparation: Preparation:
Q Don’t be fooled. be Don’t Read the label. Make sure the word “whole” is the the is “whole” word the sure Make label. the Read
no salt added salt no
no salt added salt no pinto or black beans, beans, black or pinto
TOP TIPS TOP 2 cans diced tomatoes, tomatoes, diced cans 2 1 cup cooked or 1 can can 1 or cooked cup 1
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dark greens greens dark cubed goat cubed
4 cups fresh or frozen frozen or fresh cups 4 ground, bone-in, or or bone-in, ground,
4 oz ground turkey or or turkey ground oz 4 other vegetable other
½ pound of okra, or or okra, of pound ½
1 tablespoon oil tablespoon 1 salt and pepper to taste to pepper and salt
2 zucchinis or chayotes or zucchinis 2
2 bay leaves bay 2 oregano F
brown rice brown 2 medium carrots carrots medium 2 2 ½ cups water cups ½ 2 1 ½ teaspoons dried dried teaspoons ½ 1
2 cloves garlic cloves 2 rice pepper
1 cup barley or brown brown or barley cup 1 3 medium onions onions medium 3 ½ teaspoon cayenne cayenne teaspoon ½
bulgur bulgur barley
Vegetables Ingredients Basic Spices
RICE AND OTHER GRAINS OTHER AND RICE
on top of of top on
E BARLEY STEW BARLEY
serves 4 serves
2 Turn over, and lay and over, Turn
MEAT, SEAFOOD, PROTEIN BEANS & MORE CHINESE VEGGIES AND RICE serves 4 These proteins pack the most nutrition for the lowest cost Basic ingredients Sauce Protein choices 1 cup brown rice ¼ cup low-sodium soy 6 oz chicken (about ¾ of 2 tablespoons oil sauce a breast) SEAFOOD 1 clove garlic, finely 1 tablespoon whole 6 oz turkey (about the chopped wheat flour size of 2 decks of cod squid 1 tablespoon fresh 1 tablespoon brown cards) sugar ½ package of firm tofu Alaskan or Pacific ginger or ½ teaspoon ground ginger 1 very small jalapeño or ¼ cup almonds croaker* tilapia ½ pound broccoli chili pepper, minced ¼ cup peanuts 1 carrot ½ onion haddock tuna* canned light ½ cup frozen peas
perch* whiting or silver hake Preparation:
1. Cook rice following package directions. Set aside. Cover to keep warm.
salmon 1
While rice is cooking, make veggie mixture. half. in Fold Alaskan or Pacific F 2. Rinse and chop broccoli. Peel, rinse and chop carrots. Rinse and mince *Limit croaker, perch and canned light (not albacore) tuna to once a month. jalapeño. Peel and finely chop garlic, onions and fresh ginger. These fish may contain industrial pollutants. 3. In a small bowl, stir together soy sauce, brown sugar and flour. Add 1 Fresh or frozen wild Alaskan or Pacific salmon are best. Canned salmon is a teaspoon of the minced jalapeño. Stir. If using tofu, marinate in sauce lower cost alternative. and set aside. 4. If using chicken or turkey, remove skin. Cut into small pieces. 5. Heat 1 tablespoon oil in a skillet over medium-high. Add ginger and stir. BEANS & MORE 6. Add chicken, turkey or tofu. Cook, stirring occasionally, until slightly brown and completely cooked through but not dry, about 5 minutes. Remove from pan and set aside. black beans lima beans 7. Add the last tablespoon of oil and your chopped veggies. Stir frequently. Cook until veggies are tender, about 5 minutes. black-eyed peas mungo beans 8. Add sauce mixture. Bring to a boil. Reduce heat. Add nuts now, if us- cowpeas ing, and add back in your protein choice. Simmer until sauce is slightly thickened, about 2 minutes. pink beans 9. Serve over warm brown rice. chickpeas garbanzo beans pinto beans Tip Use any vegetables you have on hand. Cut vegetables into equal-size pieces so they cook evenly. Add vegetables like carrots that take longer eggs to cook first. Vegetables with lots of water, like yellow squash or spinach, baked, boiled or poached red kidney beans should go in last. lentils whitew beans F 12 21
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Tip Tip Bulgur and parsley are nutrition superstars and great buys. This delicious delicious This buys. great and superstars nutrition are parsley and Bulgur
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TABBOULEH TABBOULEH TRADITIONAL MIDDLE EASTERN SALAD EASTERN MIDDLE TRADITIONAL
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rolled oats, 1 cup water and a pinch of cinnamon. Microwave for 2-3 minutes. 2-3 for Microwave cinnamon. of pinch a and water cup 1 oats, rolled
Skip processed meat processed Skip like hot dogs, sausage and deli meats. They are high in in high are They meats. deli and sausage dogs, hot like
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*Goat is the world’s most commonly eaten meat. See recipe on page 25. page on recipe See meat. eaten commonly most world’s the is *Goat Tip Tip Make a big pot and refrigerate for a quick and sustaining breakfast breakfast sustaining and quick a for refrigerate and pot big a Make
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Preparation: Preparation:
MEATS
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roasted, unsalted roasted,
fresh sliced cranberries sliced fresh peanuts peanuts
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TASTY OATMEAL TASTY
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NUTS & SEEDS & NUTS
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CRUNCHY PEANUT SLAW serves 2 DAIRY Vegetables Dressing Tasty toppings These dairy foods pack the most nutrition for the lowest cost bok choy (Chinese ¼ cup oil cilantro cabbage) or ¼ cup vinegar* green onions red or green cabbage 3 tablespoons soy sauce leftover chicken MILK carrots (low sodium) sunflower seeds snow peas 3 tablespoons brown low-fat dry milk non-fat or skim milk sugar 2 tablespoons peanut non-fat dry milk soy milk butter or crushed peanuts low-fat (1% milk) black pepper to taste Instructions: 1. Rinse and chop 2 cups cabbage, ½ cup carrots and/or ½ cup snow peas. 2. Mix dressing & combine with cabbage. *Rice or apple cider vinegar are best. 3. Rinse and chop ¼ cup of any tasty topping. Toss on top.
Tip Ginger packs a punch: mix in 1 tsp fresh or a pinch ground.
1 Fold in half. in Fold Skip whole milk. G serves 2 Health experts recommend fat-free or low-fat (1%) milk—as much KID-APPROVED ROASTED VEGGIES calcium, with fewer industrial pollutants and calories. Infants are the exception: Choose 1 vegetable Savory mix Sweet mix
Q Children under 1 year old should not drink cow’s or soy milk. 15 Brussels sprouts 1 medium onion, best with calabaza, Breast is best, or formula. 1 calabaza chopped sweet potatoes, yams, 4 carrots 2 garlic cloves, chopped or pumpkin Q Children ages 1 to 2 can drink whole cow’s milk. 3 chayotes 2-3 tablespoons olive oil 2-3 tablespoons oil 1 eggplant 1 teaspoon rosemary or 1 teaspoon brown sugar (optional) Q Children older than 2 should drink low-fat (1%) or fat-free (skim) 1 pound okra thyme or fennel seeds ½ teaspoon cinnamon milk – like the rest of the family. For kids not used to low-fat milk, ½ pumpkin ¼ teaspoon salt ¼ teaspoon salt mix it in gradually. 3 summer squash ¼ teaspoon black pepper 2 sweet potatoes or yams Not all dairy products are rich Preparation: in calcium. Fatty foods like Recipes 1. Preheat oven to 425°F. cream cheese, sour cream, 2. Rinse and chop vegetables into bite-size chunks of equal size. cream and butter have little or 3. Mix together the sweet or savory seasoning. no calcium and should be used 1. Yogurt parfait - Page 23 4. Coat veggies with sweet or savory mix. sparingly. Fruit dip – Page 23 5. Spread veggies on baking sheet in a single layer. 2. 6. Bake until veggies are browned at the edges and tender inside, checking and 3. Veggie dip - Page 24 tossing every 15 minutes. Tip The browner they get, the sweeter and more kid-pleasing G the caramelized vegetables will be. 14 19
18 15
Tip Tip Use olive oil mixed with a low cost oil to add lots of flavor for little money. little for flavor of lots add to oil cost low a with mixed oil olive Use
2. Flavor with your choice of seasonings, to taste. to seasonings, of choice your with Flavor 2.
Tbsp oil plus 2 ½ Tbsp of vinegar. of Tbsp ½ 2 plus oil Tbsp
1. Mix 2 parts oil with 1 part citrus or your choice of vinegar. 2 servings is 5 5 is servings 2 vinegar. of choice your or citrus part 1 with oil parts 2 Mix 1.
Preparation: Preparation:
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mustard and vinegar and mustard rosemary, thyme, etc. thyme, rosemary,
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or or mix 1 tsp Dijon Dijon tsp 1 mix juice dry herbs: parsley, parsley, herbs: dry
large containers and measure out small servings. small out measure and containers large
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STEP-BY-STEP SALAD DRESSING SALAD STEP-BY-STEP
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Tip Tip If you have leftover vegetables, chop and store in airtight container for for container airtight in store and chop vegetables, leftover have you If
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1. Rinse, drain and chop 4 cups of leafy greens. greens. leafy of cups 4 chop and drain Rinse, 1.
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FATS AND COOKING OILS STAPLES AND SPICES These oils have the most nutrition 1 Put two staples along for the lowest cost middle of the stack. STAPLES OILS These longer-lasting supplies can be bought in bulk or in larger sizes when on sale. canola oil* safflower oil** Used often Handy to have corn oil* soybean oil* honey or brown sugar dijon mustard olive oil** sunflower oil** peanut butter stock for soups low sodium (salt) peanut oil soy sauce 2 Cut along the low sodium (salt) whole wheat flour vinegar dotted line with *Looking to avoid GMOs? Check prices for organic. your
**Use these oils to give a flavor boost to salad dressings. Or mix 1 part SPICES with 9 parts of cheaper cooking oil for great flavor and nutrition at a Spices go stale, so they are best bought in small amounts and whole lower price. when you can find them. Grinding only what you need (kids love Skip solid and trans fats. If it’s solid at room temperature or the label using a mortar and pestle) helps them keep longer—and you don’t says trans fats, beware. Limit these fats for heart health. Remove have to use as much. Ethnic markets often stock spices at good H chicken skin. Eat less beef, pork, cheese, lard, butter, stick margarine, prices. The best way to save on spices: grow your own! shortening and foods with partially hydrogenated oils. Used often Handy to have salt bay leaves TOP TIPS pepper cumin Fold along the onions rosemary 3 middle and recycle garlic thyme Top whole-grain toast with peanut or almond butter, add sliced Q lemon juice vanilla extract left over paper. banana if you like. Or spread hummus (see recipe page 24), black or pinto bean dip or avocado on top. cinnamon chili powder cayenne pepper dill Q Make your own cooking spray fennel with a spray bottle and your ginger favorite oil. You’ll use less oil Recipes and save money. lime juice dried oregano 1. Step-by-step salad paprika dressing – Page 18 parsley H 16 17
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