Eating Healthy on a Budget
One of the most common hurdles when it comes to eating healthy is…BUDGET!
Many times, healthy options are seen as more expensive than those that are not so healthy. While this may be true when out to eat, it doesn’t have to be the case when cooking at home!
Below are budget-friendly tips and recipes to help you eat healthy on a budget!
Tips
Keep frozen fruits and vegetables on hand.
Choose generic organic options; Simple Truth Organic has great products at great prices!
Get back to the basics and buy whole foods – whole foods are typically less expensive than comparable convenience items.
Switch up your protein sources – meat can be very expensive, opting for beans a few meals out of the week helps save some money!
Always check your pantry and fridge before grocery shopping.
Consider shopping in bulk for non-perishable items or stock up on them when there’s a sale!
Stick to your grocery list. Buying all the “extras” at the store is where the bill can add up! Tip: Don’t go to the grocery store hungry; if so, you’ll be more likely to walk out with items you don’t need!
Use your leftovers – don’t throw them away! Get creative and spruce them up to create a new meal out of them!
When buying fresh produce, buy what’s in season.
Plan ahead! Having an understanding of what you’ll be cooking throughout the week ahead can help save money (and time)!
Recipes
Greek Chicken Thighs (recipe from The Clean Eating Couple)
Serves: 4
Ingredients
Marinade:
¼ cup olive oil
¼ cup red wine vinegar or fresh lemon juice
¼ teaspoon salt
¼ teaspoon pepper
2 teaspoon garlic powder
2 teaspoon dried oregano
2 teaspoon dried parsley
Chicken & Veggies:
1.5 lbs boneless, skinless chicken thighs
4 cups bell peppers, cut in squares cut in squares – 2 peppers
2 cups potatoes cut into cubes
1 cup cherry tomatoes
1/2 cup kalamata olives quartered
½ cup onions thinly sliced
1/4 cup crumbled feta reserved- optional
Instructions
Preheat oven to 450 degrees and prepare a parchment lined baking sheet.
In a bowl or measuring cup, mix together the marinade.
In a large bowl, combine marinade, chicken thighs, and vegetables. Let marinate for 10 minutes (30 minutes at most).
Place marinated chicken/veggies on a parchment lined baking sheet.
Bake at 450 for 30 minutes until chicken is browned. Top with feta and enjoy!
15 Bean Soup (recipe from The Clean Eating Couple)
Serves: 8
Ingredients
1 20oz package dry bean mix soaked at least 8 hours
1 tablespoon olive oil
1 cup onion chopped
1 tablespoon garlic minced finely
1 cup celery finely chopped
2 cup carrots cut in small circles
28 oz canned crushed tomatoes
4 cups vegetable broth 1 quart- low or no salt
4 cups water
1/4 teaspoon pepper
1/4 teaspoon salt
2 bay leaves
1/4 teaspoon dried basil
1/4 teaspoon dried parsley
1/4 teaspoon dried oregano
Instructions
Stovetop Instructions
Important: Before making this soup recipe you must soak the beans for at least 8 hours. 24 hours is best. This helps them to cook, and also helps with digestion. If you do not soak them it will change your cook time and also can affect the taste of the soup.
Rinse + drain soaked beans.
In a large soup pot over the stove, heat olive oil. Add in onion and garlic. Sauté over medium-high heat until translucent, about 5 minutes.
Stir in celery and carrots. Sauté for an additional 5 minutes.
Add soaked beans, crushed tomatoes, vegetable broth, water and and spices to the pot. Stir together.
Bring to a boil. Once boiling reduce heat to medium and simmer for 1 hour, stirring every few minutes. Once cooked, remove bay leaves + serve.
Crockpot Instructions:
Important: Before making this soup recipe you must soak the beans for at least 8 hours. 24 hours is best. This helps them to cook, and also helps with digestion. If you do not soak them it will change your cook time and also can affect the taste of the soup.
Rinse + drain soaked beans.
(Cooking vegetables ahead is optional, but recommended for best flavor) In a pan over the stove, heat olive oil. Add in onion and garlic. Sauté over medium-high heat until translucent, about 5 minutes.
Stir in celery and carrots. Sauté for an additional 5 minutes.
Add cooked vegetable mixture, soaked beans, crushed tomatoes, vegetable broth, water and spices to the pot. Stir together.
Cook on low for 8 hours, or high for 4 hours. Once cooked, remove bay leaves + serve.
Stuffed Pepper Casserole (recipe from The Clean Eating Couple)
Serves: 6
Ingredients
1 tablespoon olive oil
1/2 cup onion diced (1 small onion)
1 tablespoon fresh garlic minced (4 cloves)
3 cups diced bell peppers 2-3 bell peppers-any color
1 lb lean ground beef 90-93% (can also use ground turkey or chicken)
8 oz canned tomato sauce
14.5 ounces petite diced tomatoes
½ teaspoon salt
1 teaspoon pepper
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
2 cups brown minute rice uncooked
2 cups beef broth
½ cup shredded mozzarella cheese
Instructions
*if you don’t have an oven proof skillet, transfer food to a casserole dish when indicated*
Preheat the oven to 375 degrees.
In a 12-inch ovenproof skillet or dutch oven, heat olive oil. Add in garlic, onion, peppers and beef.
Sauté for 10 minutes or until the beef is browned and the peppers and onions are softened.
Pour in the tomato sauce, tomatoes, salt, pepper, oregano, basil, rice and beef broth. Stir to combine.
Cover the pan with aluminum foil. If you don’t have an ovenproof skillet this is the time to transfer to a casserole dish.
Cover and bake at 375 for 20 minutes. After 20 minutes remove the cover and add cheese. Bake for another 10 minutes or until the cheese is melted and starting to brown. By this point all the liquid should also be soaked in by the rice. Enjoy!
Lemony White Bean Salad (recipe from Budget Bytes)
Serves: 4-6
Ingredients
2 Tbsp olive oil
1 Tbsp lemon juice
1/2 Tbsp red wine vinegar
1 tsp Dijon mustard
1 clove garlic, minced
1/8 tsp salt
1/8 tsp freshly cracked black pepper
2 15oz. cans Cannellini beans
1/4 red onion, thinly sliced
2 Tbsp chopped fresh parsley
Instructions
Make the vinaigrette first. Whisk together the olive oil, lemon juice, red wine vinegar, Dijon, minced garlic, salt, and pepper.
Rinse and drain the cannellini beans. Thinly slice the red onion and roughly chop the parsley.
Place the beans, onions, and parsley in a bowl, then pour the vinaigrette over top. Stir to combine. Taste and adjust the salt or pepper to your liking.
Beef and Cabbage Stir Fry (recipe from Budget Bytes)
Serves: 4
Ingredients
Stir Fry Sauce
2 Tbsp soy sauce or Bragg Liquid Aminos
1 Tbsp toasted sesame oil
1 Tbsp sriracha
1/2 honey
Stir Fry
1/2 head green cabbage
2 carrots
3 green onions
1/2 Tbsp avocado or grapeseed oil
1/2 lb. lean ground beef
2 cloves garlic
1 Tbsp fresh grated ginger
Pinch of salt and pepper
Garnishes (optional)
1 Tbsp sesame seeds
1 Tbsp sriracha
Instructions
Prepare the stir fry sauce first. In a small bowl stir together the soy sauce, toasted sesame oil, sriracha, and brown sugar. Set the sauce aside.
Shred the vegetables so they are ready to go when you need them. Cut one small cabbage in half, remove the core, and then finely shred the leaves of one half the cabbage (4-6 cups once shredded, save the other half for another recipe). Peel two carrots, then use a cheese grater to shred them (1 cup shredded). Slice three green onions. Mince two cloves of garlic. Peel a knob of ginger using either a vegetable peeler or by scraping with the side of a spoon, then grate it using a small-holed cheese grater.
Heat a large skillet over medium heat. Once hot add the cooking oil, ground beef, garlic, ginger, and a pinch of salt and pepper. Cook the beef until browned (about five minutes).
Add the cabbage and carrots to the skillet and continue to stir and cook until the cabbage is slightly wilted (or fully wilted if you prefer). Stir in the prepared sauce and the green onions. Top with a sprinkle of sesame seeds and a drizzle of sriracha, then serve.