Archive for egg

healthier nuggets

2012/04/01 at 00:00 · Filed under cooking, cooking tips, egg, food, grains/oats/wheats, healthy, lactose-intolerant, meat-chicken/turkey, recipe, snacks/appetizers, tv/web

ever since i saw an episode of jamie oliver’s Food Revolution about how chicken nuggets are made, i have not been able to eat nuggets. but i do miss them … so this recipe sounds healthy and young snacking fun!

this crust is a mixture of oat, quinoa and flaxseed, all high in fiber, protein and iron. to make these nuggets spicy, i added some leftover Emeril’s Essence into the crust mixture. it added an awesome kick to these nuggets!

give these healthy nuggets a try!

Ingredients

  • 12 ounce organic free range ground chicken or turkey
  • sea salt and freshly ground black pepper
  • 1/4 cup quinoa flakes**
  • 1/3 cup golden flaxseed meal
  • 1/3 cup oat flour**
  • 1 tablespoon Emeril’s Essence, optional***
  • 1 tablespoon arrowroot* – or -
    1 tablespoon whole wheat flour
  • 2 large egg whites
  • 1 tablespoon + 1 teaspoon safflower oil, divided – or -
    1 tablespoon + 1 teaspoon olive oil, divided

Preparation

Preheat oven to 350 degrees. Line a baking sheet with parchment paper; set aside. Place chicken in a medium bowl and season with salt and pepper. Using a 1-oz. melon baller, scoop out 26 portions of chicken, transferring them to prepared baking sheet as you go. Chill chicken on sheet for 20 minutes.

Combine quinoa flakes, flaxseed meal, and flour (and essence, for a spicy kick) in a small bowl. Place arrowroot in another small bowl. Whisk egg whites in a medium bowl until foamy. Gently press chicken portions to flatten slightly.

Keeping dry ingredients with right hand and wet ingredients with left hand, coat chicken portions one at a time:

  1. use left hand to pick up chicken portion and put into the arrowroot bowl
  2. use right hand to coat the chicken with arrowroot and move into the egg whites bowl
  3. use left hand to remove chicken from egg whites and move to the flaxseed mixture
  4. use right hand to dredge in flaxseed mixture and then put coated chicken back to the baking sheet

Repeat this process all of the chicken portions are coated

Heat oil in a large skillet over medium-high heat. Working in batches, add chicken nuggets and cook, turning once, until browned and cooked through, about 3 minutes.

Transfer nuggets back to baking sheet and cook in oven for 6 minutes. Serve immediately.

________________________________________________________________________________
original recipe on Yahoo! Shine by Tricia Williams for bon appétit magazine: Junk Food Makeover: Healthier Chicken Nuggets

INGREDIENT INFO:
* Arrowroot, a thickening agent, is available in the spice section of many supermarkets and at natural foods stores and Asian markets.
** Quinoa flakes can be hard to find so I substituted quinoa flakes with quinoa flour – and – oat flour with oat bran. With this substitution, I used 1/3 cup quinoa flour and 1/4 cup of oat bran.
*** For a spicy kick, add Emeril’s Essence Creole Seasoning to the flaxseed mixture.

Leave a Comment

metabolism-boosting foods

2012/03/22 at 00:00 · Filed under education, egg, food, health, meat-chicken/turkey, nuts, spices/herbs, tv/web, yogurt

here are seven metabolism-boosting foods from Cosmopolitan:

Chicken Breast
Chicken is packed with protein, which is essential for maintaining muscle mass-and the more muscle mass you have, the more efficient you are at burning calories. Protein takes more time to digest than carbohydrates, so you’ll feel full longer.

Greek Yogurt
Calcium consumed in tandem with an amino acid found in dairy products has been shown to burn fat. It has more protein that the regular kind-so you boost the fat-burning benefits.

Green Tea
Consuming two to four cups of fresh brewed green tea daily can help you burn about an extra 50 calories a day. It’s teeming with catechins, nutrients linked to increased metabolism and a smaller waistline.

Eggs
It’s a fat-melting morning meal. Eggs are loaded with protein (which will keep you feeling full for longer).

Cold Water
When you drink ice water, your body actually expends energy, warming the water up to your natural temperature.

Chili Pepper
Capsaicin, the ingredient that gives chili peppers their fiery kick, can also fire up your fat-burning furnace.

Pistachios
These nuts contain the right balance of healthy fat, protein, and fiber, and together they rev your metabolism and keep you feeling satisfied.

________________________________________________________________________________
read article on Yahoo! Shine by Carolyn Kylstra for Cosmopolitan.com: 7 Foods that Burn Fat

Leave a Comment

most common food allergies

2011/12/08 at 00:00 · Filed under bean/soy/tofu, education, egg, food, health, nuts, seafood-fish, seafood-other, tv/web

food allergies occur when the immune system mistakes a food protein as a threat and attempts to protect the body by releasing histamines and other chemicals into the blood. food allergy is different from food sensitivity or intolerance, which does not involve an immune system reaction. you can be born with a food allergy, or it can develop over time.

these eight foods are the root of 90 percent of all food reaction:

Milk
Milk allergies are considered the most common food allergy in children. Milk allergy symptoms include wheezing, vomiting, hives and digestive problems. milk rarely involves a life-threatening anaphylaxis reaction, which is a whole-body reaction that can cause airways to dangerously tighten. but allergy experts warn that, to be safe, it is important to know that any food, at any time, can cause a severe reaction.

Eggs
Symptoms of an egg allergy include wheezing, nausea, stomachache and hives. Generally, an allergic reaction to eggs occurs a few minutes to a few hours after eating them. This is the second most common food allergy in children. About 68 percent of egg allergies are outgrown by age 16.

Peanuts
About 20 percent of children outgrow peanut allergy around the age of 6. Reactions can range from a mild annoyance to a severe anaphylaxis. Much has been written about peanut allergies and air travel concerns, but the Department of Transportation has left it to the airlines to make their own decisions. People who have had a mild reaction should take precautions.

Soy
Soy, a legume like its cousin the peanut, is a common allergen among infants. Most children outgrow the allergy, but for some, it may persist into adulthood. Symptoms are typically mild, including hives or an itchy mouth, but some sources suggest they can be as extreme as acne and anaphylaxis.

Fish
Fish is a lifelong allergy, and almost half of people with fish allergies first experience symptoms as an adult, which can include swelling, itching, cramps, wheezing, heartburn, dizziness and eczema. People may be allergic to one kind of fish but not another. Fish can lurk in the strangest places, including salad dressing, Worcestershire sauce, meatloaf and barbecue sauce.

Wheat
Wheat allergy can cause stomach upset, eczema, allergic rhinitis, asthma and anaphylaxis. Avoiding wheat isn’t easy, as many unsuspecting products contain it, including ice cream and ketchup.

Shellfish
An aversion to shellfish often crops up in adulthood. Along with peanuts and tree nuts, shellfish can produce some of the strong anaphylactic reactions that are considered most dangerous to people with food allergies. There are two kinds of shellfish: crustaceans, like shrimp, crab and lobster, and mollusks, like clams, mussels, oysters and scallops. People may be allergic to crustaceans or mollusks or both. Doctors generally recommend consulting a medical professional to help determine tolerance. Further, if you are allergic to shellfish, that doesn’t mean you will be allergic to bony fish.

Tree nuts
As many as 1.8 million Americans are allergic to tree nuts, which are among the leading causes of fatal reactions to food including anaphylaxis. Tree nuts can be broadly defined to include cashews, Brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts. (Coconuts and almonds cause some confusion. Technically, they are drupes, but the FDA has classified them – and many other items – as tree nuts.) Tree nuts can be found in salad dressings, honey, pancakes, pasta, veggie burgers and even in barbecue sauce. They are not to be confused with peanuts, which are legumes.

________________________________________________________________________________
read article on Yahoo! Shine by Katherine Butler from Mother Nature Network: 8 Most Common Food Allergies

Leave a Comment

pumpkin spice cupcakes with orange meringue buttercream

2011/11/24 at 07:00 · Filed under baking, cake/cookies/cupcake, cooking, egg, food, recipe, spices/herbs, tv/web, vegetarian

i was so excited about the gingerbread cupcake with mango meringue buttercream i made last month that i was looking for an excuse to make the meringue buttercream again. when i saw this recipe for this pumpkin spice cupcake, i had to try it.

the original recipe called for an orange sour cream frosting so i substituted it for an orange meringue buttercream.

again, the buttercream was ridiculously good – it was hard to resist licking off all of the buttercream on each cupcake! but the orange flavor did go hand-in-hand with the pumpkin spice cupcake. yum!

PUMPKIN SPICE CUPCAKES

Cupcake Ingredients

  • 3 cups 100% whole wheat flour
  • 2 teaspoons ground ginger
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • a pinch sea salt
  • 1/4 teaspoon ground cloves
  • 3/4 cup organic unsweetened apple sauce
  • 1/4 cup canola oil
  • 1 cup sugar ~try palm sugar
  • 6 large eggs whites
  • 1 (15-ounce) can pure pumpkin
  • 1/2 cup molasses – or -
    1/3 cup firmly packed brown sugar

Preparation

Heat oven to 350 degrees F. Line two 12-cup muffin tins with paper liners.

In a medium bowl, whisk together the flour, ginger, baking powder, baking soda, salt and cloves. Beat apple sauce, oil and the sugar in a large bowl until light and fluffy. Beat in the eggs one at a time. Beat in the pumpkin and the sugar. Slow down mixing speed and gradually add the flour mixture, mixing just until incorporated.

Divide the batter among the muffin cups (about 1/4 cup each) and bake until a wooden pick inserted in the center comes out clean, 20 to 25 minutes. Let cool for 5 minutes in the pan, then transfer to a wire rack to cool completely.

*

ORANGE MERINGUE BUTTERCREAM

Meringue Buttercream Ingredients

  • 2 large egg whites
  • 2/3 cup white sugar
  • 1 cup unsalted whipped butter, at room temperature
  • 1 tablespoon frozen orange juice concentrate
  • zest of 1 medium orange
  • 1 teaspoon pumpkin spice – or – cinnamon

Meringue Buttercream Preparation

Place the egg whites and sugar into a metal bowl and set over a pan filled with about 2 inches of simmering water. Heat, stirring frequently, until the temperature of the egg whites reaches 140 degrees. They will feel very hot to the touch.

Transfer the heated egg whites and sugar to a large mixing bowl or stand mixer. Mix at high speed (or as high as you can go without egg flying out of the bowl) until they have reached their maximum volume, 5 to 10 minutes. Mix on medium or medium-high speed while pinching off small pieces of butter and throwing them in.

Mix in orange juice concentrate and orange zest. The buttercream may look like it is breaking down, but keep on mixing and it will come back together.

*

FROSTED CUPCAKES

Frost each pumpkin spice cupcake with the orange meringue buttercream. Sprinkle pumpkin spice or cinnamon on top of the buttercream.

________________________________________________________________________________
original recipe from Woman’s Day: Pumpkin Spice Cupcakes with Orange Sour Cream Frosting Recipe

original meringue recipe from allrecipes.com: Easiest, Most Delicious Meringue Buttercream

Leave a Comment

vanilla-pomegranate parfaits

2011/11/24 at 06:00 · Filed under cooking, cooking tips, dessert, egg, events, food, fruit/vegetable-sweet, healthy, recipe, tv/web, vegetarian, yogurt

i wanted to find a healthy dessert that would be somewhat refreshing after a large meal and then i saw this recipe. it just called my name and it was perfect!

while i did make the both the compote and pudding, i ended up serving the compote with vanilla greek yogurt because i was using palm sugar in my recipe and it changed the color of the pudding from white to brown. for the sake of presentation, i wanted the contrast red with white.

the greek yogurt ended up being a great substitute because it’s lack of sweetness went perfectly with the sweet and tart compote. i love this parfait so much, i can’t wait to make more! you’ve GOT to give this recipe a try!

Ingredients

For the compote

  • 2 tablespoons sugar ~try palm sugar
  • 2 teaspoons cornstarch
  • 1 cup pomegranate seeds (see Tip)
  • 2/3 cup pomegranate juice
  • 1 tablespoon lemon juice

For the pudding

  • 1 cup fat free milk
  • 3/4 cup fat free half-and-half
  • 1 vanilla bean, halved lengthwise – or -
    2 teaspoons vanilla extract
  • 3 large egg whites
  • 1/4 cup sugar
  • 1-1/2 tablespoons cornstarch
  • 1 tablespoon unsalted margarine from a tub
  • 1/2 cup pomegranate seeds for garnish

Preparation

To prepare compote

Mix 2 tablespoons sugar with 2 teaspoons cornstarch in a small saucepan. Add pomegranate seeds, pomegranate juice and lemon juice; stir to combine. Bring to a boil over medium-high heat and cook, stirring, until syrupy, about 5 minutes. Transfer to a small bowl. Refrigerate while you prepare the pudding.

To prepare pudding

Combine milk and half-and-half in a medium heavy saucepan. Scrape in seeds from vanilla bean (or add vanilla extract). Bring to a simmer over medium heat. Remove from the heat, cover and let steep for 5 minutes.

Meanwhile, whisk egg, egg yolk, 1/3 cup sugar and 1-1/2 tablespoons cornstarch in a medium bowl. Reheat the milk mixture just until steaming. Carefully whisk one-third of the steaming milk into the egg mixture. Pour the egg-milk mixture back into the pan. Cook over medium heat, whisking constantly, until very thick, 2 to 3 minutes. Remove from the heat and whisk in margarine.

To prepare parfaits

Divide the pomegranate compote among six 6-ounce (3/4 cup) parfait glasses, ramekins or other small dessert cups. Spoon the pudding mixture over the compote. Cover and refrigerate until the pudding is well chilled and firm, at least 3 hours. To serve, garnish each parfait with pomegranate seeds.

________________________________________________________________________________
original recipe from EatingWell: Vanilla-Pomegranate Parfaits

MAKE AHEAD TIP
Prepare the compote (Step 1), cover and refrigerate for up to 1 day. Cover and refrigerate parfaits for up to 8 hours.

FRUIT TIP: POMEGRANATE
To seed a pomegranate, fill a large bowl with water. Lightly score the fruit into quarters from crown to stem end, cutting through the skin but not into the interior of the fruit. Hold the fruit under water, break it apart and use your hands to gently separate the plump seeds (arils) from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry. Seeds can be frozen for up to 3 months.

Leave a Comment

sweet potato casserole

2011/11/24 at 04:00 · Filed under cooking, egg, events, food, fruit/vegetable-sweet, healthy, lactose-intolerant, nuts, potato, recipe, spices/herbs, tv/web, vegetarian

when i think sweet potatoes, the simplest is best: baked sweet potato. perfect. but every now and then i am tempted to try something different.

for thanksgiving dinner, i found this sweet potato casserole recipe. the casserole ingredients hit all the complementary notes with honey, vanilla and orange zest. i also added cinnamon. but what put this casserole over the edge is the topping. the combination of flour, sugar, oil, pecans and orange juice concentrate is baked to a hard crust that gives a contrasting texture to the casserole. awesome!

the only thing i would change the next time i make this is to use less sugar in the topping (already tweaked below). i actually reduced the sugar from 1/3 cup to 1/4 cup when i made it but it was still too sweet and made the casserole seem more like dessert than a side dish. i look forward to trying it again!

Ingredients

For the casserole

  • 2-1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
  • 4 large eggs whites
  • 1 tablespoon canola oil
  • 1 tablespoon honey – or – ginger syrup
  • 1/2 cup fat free milk or soy millk
  • 2 teaspoons freshly grated orange zest
  • 1 teaspoon vanilla extract
  • 2 teaspoons cinnamon
  • pinch of sea salt

For the topping

  • 1/2 cup all purpose whole-wheat flour
  • 3 tablespoons packed brown sugar
  • 4 teaspoons frozen orange juice concentrate
  • 2 tablespoon canola oil
  • 1/2 cup chopped pecans

Preparation

Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)

Preheat oven to 350 degrees F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.

Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla, cinnamon and salt. Spread the mixture in the prepared baking dish.

To prepare topping: Mix flour, brown sugar, orange juice concentrate and oil in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.

Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

________________________________________________________________________________
original recipe from EatingWell: Sweet Potato Casserole

Leave a Comment

gingerbread cupcake with mango meringue buttercream

2011/11/05 at 00:00 · Filed under baking, cake/cookies/cupcake, cooking, dessert, egg, food, fruit/vegetable-sweet, healthy, lactose-intolerant, recipe, spices/herbs, tv/web, vegetarian

i been wanting to make bobby flay’s gingerbread cupcakes with caramelized mango buttercream since i saw the cupcake throwdown on his show last year. but when i read the recipe, the richness of the ingredients held me back. so i finally took a stab at modifying the ingredients a little to make it slightly healthier. so here is my version of bobby flay’s gingerbread cupcakes with a meringue buttercream from allrecipes.com with some fresh mangos.

GINGERBREAD CUPCAKE

Cupcake Ingredients

  • 1-3/4 cups 100% whole wheat flour
  • 1 teaspoon baking powder
  • 3/4 teaspoon baking soda
  • a pinch of sea salt
  • 1 tablespoon ground ginger
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground cloves
  • 4-ounces unsweetened organic apple sauce
  • 1/2 cup dark brown sugar
  • 2 large eggs
  • 6 tablespoons maple syrup, ginger syrup or honey
  • 3/4 cup water

Cupcake Preparation

Preheat oven to 350 degrees F. Line 12-muffin tin cups with paper cupcake liners and spray the inside of each liner and the top of the pan with nonstick cooking spray.

Sift together the flour, baking powder, baking soda, salt, ginger, cinnamon and cloves into a medium bowl.

Whisk together the apple sauce, brown sugar, eggs, and syrup in a large bowl until blended. Add some of the water to batter then some of the dry ingredients to the batter. Continue alternating with the water and flour until everything is added and smooth.

Fill each paper liner with 1/3 cup of the batter, about 1/4-inch below the top of the liner.

Place into preheated oven and bake just until the tops feel firm and a toothpick inserted into the center come out clean, about 15 to 18 minutes. Remove from the oven and brush the tops with a little ginger syrup.

Allow cupcakes to cool prior to frosting.

*

MANGO MERINGUE BUTTERCREAM

Meringue Buttercream Ingredients

  • 1/2 ripe mango, peeled
  • 2 large egg whites
  • 2/3 cup white sugar
  • 1 cup unsalted whipped butter, at room temperature
  • 1 teaspoon vanilla extract – or -
    mango juice from 1/2 mango prep
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger

Meringue Buttercream Preparation

Add mangoes to a food processor and process until smooth – or – for chunkier mango pieces, chop in a food processor. Drain mango in a separate bowl (you can use the mango juice from here). Set aside.

Place the egg whites and sugar into a metal bowl and set over a pan filled with about 2 inches of simmering water. Heat, stirring frequently, until the temperature of the egg whites reaches 140 degrees. They will feel very hot to the touch.

Transfer the heated egg whites and sugar to a large mixing bowl or stand mixer. Mix at high speed (or as high as you can go without egg flying out of the bowl) until they have reached their maximum volume, 5 to 10 minutes. Mix on medium or medium-high speed while pinching off small pieces of butter and throwing them in. Mix in vanilla or mango juice. The buttercream may look like it is breaking down, but keep on mixing and it will come back together.

Fold in mango.

*

FROSTED CUPCAKES

Frost each gingerbread cupcake with the mango meringue buttercream. Sprinkle ground ginger and cinnamon on top.

________________________________________________________________________________
original meringue recipe from allrecipes.com: Easiest, Most Delicious Meringue Buttercream

* find bobby flay’s original recipe from the cupcake throwdown: Gingerbread Cupcakes with Caramelized Mango Buttercream

Leave a Comment

wake up to sweet melissa patisserie

2011/10/23 at 01:00 · Filed under bread/crackers/muffin, dessert, egg, food, fruit/vegetable-sweet, location, potato, restaurant, us: NY

on a nice weekend late morning. m&i decide to treat ourselves to brunch at a new place so we decide to try sweet melissa patisserie. known for their tarts, cookies, cakes, pies and desserts baked fresh daily, they also have a breakfast, lunch and later menu. they also have afternoon tea.

m got the eggs benedict with ham and a side order of potatoes with red peppers and i had today’s special of pumpkin belgian waffles with homemade whipped cream and fresh berries, including strawberries, blueberries and blackberries. we both enjoyed our meals!

sweet melissa is cozy. the main room has seating for two to adjustable tables for large parties. there’s a separate room decorated with beautiful plates. you can also eat at their outdoor space.

________________________________________________________________________________
eat at Sweet Melissa Patisserie in cobble hill or park slope, ny

Leave a Comment

“scary” food myths – busted!

2011/10/17 at 02:00 · Filed under beverage, bread/crackers/muffin, dessert, education, egg, food, health, meat-beef, seafood-fish, snacks/appetizers, tv/web

been scared by some food myths? here are some that are BUSTED!

Nutrition “Scare” #1: Fat Will Make You Fat!

A diet high in healthy fats proved to be superior to a low-fat diet, both in terms of weight loss and overall health benefits. Saturated and trans fats have given fat a bad name, but the truth is that the unsaturated fats found in foods like nuts, salmon, and olive oil are a key component in a healthy diet.

Nutrition “Scare” #2: Bread Will Make You Fat!

Eating the right kinds of breads and other grains can actually help you lose weight. The fiber found in whole grain foods helps slow digestion, keeping you fuller longer. You should still avoid refined grains like “enriched” flour, but a moderate amount of whole grain bread can be a great addition to a balanced diet. Tip: True whole grain bread products will have “whole wheat” or “whole grain” flour as their first ingredient.

Nutrition “Scare” #3: Snacking Will Make You Fat!

Snacking throughout the day is actually one of the best ways to avoid an expanding waistline. Consistent snacking helps maintain blood-sugar levels, keeping you full and preventing your body from storing excess fat. Two great options for a low-sugar, high-protein snack: nuts and (low-fat) dairy products, like yogurt.

Nutrition “Scare” #4: Coffee is Ruining Your Health!

Coffee drinkers were significantly less likely to develop type 2 diabetes, and other research has linked coffee consumption with a reduced risk of Parkinson’s disease, dementia, stroke, and depression. Coffee is the number-one leading source of antioxidants in the American diet.

Nutrition “Scare” #5: Thinking About Food Will Make You Obsessed With Eating!

Try planning nutritious meals for the week or keeping healthy snacks like fruit and nuts on hand to ward off hunger.

Nutrition “Scare” #6: Dessert Will Ruin Your Life!

Try allowing yourself a small dessert every day to satisfy your cravings without doing too much damage.

Nutrition “Scare” #7: Red Meat Will Give You a Heart Attack!

Meat is a complete protein, providing all nine essential amino acids, and many studies have linked protein consumption with weight loss. Moreover, meat and other animal products are the only dietary sources of vitamin B12, which helps your body make blood cells and maintain a healthy nervous system. Eating too much saturated fat has been linked to heart disease by having the leanest cuts.

Nutrition “Scare” #8: Eggs are Cholesterol Bombs!

The dietary cholesterol found in eggs actually has little effect on the amount of cholesterol in your blood.

________________________________________________________________________________
read article on Yahoo! Health by David Zinczenko with Matt Goulding from Men’s Health: 8 “Scary” Food Myths – Busted!

Leave a Comment

eating healthy on a budget

2011/10/06 at 00:00 · Filed under bean/soy/tofu, cooking, cooking tips, education, egg, food, fruit/vegetable-sweet, health, meat-beef, meat-chicken/turkey, meat-pork, organic/sustainable, tv/web, vegetable/fruit-savory

we live in a world where processed food usually costs less than healthy food. not all healthy foods are prohibitively expensive and eating healthy on a budget can be done.

  1. Plant your own produce
    if you can grow some of your own produce year-round, join a CSA (community-supported agriculture), or buy your fruits and vegetables at farmers markets, then go ahead and do all three. The more creative you get with your approaches to healthy eating, the less money you will spend.
  2. Plan Ahead
    Perhaps the biggest budget-busting culprit is impulse buys. You can make sure that you stay within your budget by making yourself a list of the foods you’re going to buy and sticking with the list. Also, planning and making as many of your meals in advance as possible will help you spend less money and waste less food.
  3. Eat Dried Beans
    Dried beans like black beans and chickpeas are also great sources of fiber and low-fat protein but they require soaking before cooking. If you don’t want to have to pre-prepare, consider including more lentils and dried split peas into your diet. They don’t require soaking, but they are still inexpensive and nutritious.
  4. Buy Frozen Vegetables
    Replacing some of your fresh vegetables with less expensive frozen vegetables can save you money. Frozen vegetables contain as much, if not more, of the same vitamins and minerals found in their fresh counterparts.
  5. Buy Eggs
    Eggs are lower in cholesterol than previously believed. Eggs are low in saturated fat and are an excellent source of protein, nutrient-dense, and relatively low in calories.
  6. Buy “Generic” Brands
    Most of the time there is little difference in taste between generic food and their name-brand counterparts, but there is a difference in price, so start buying generic items with pride – some products include oatmeal, whole-grain bread, and whole-wheat pasta.
  7. Don’t Buy Precut Fruits & Vegetables
    Spending a few extra minutes cutting your fruits and vegetables will save you a lot of money in the long run. Besides, precut fruits and vegetables tend to lose nutrients faster than uncut fruits and vegetables. Cut produce also loses a lot of flavor, so stay away from things like garlic that’s already been minced and precut salad greens.
  8. Eat Less Meat
    Eating less meat is a great way to save money. For less expensive protein sources, eat more beans, eggs, and tempeh.
  9. Buy Cheaper Cuts of Meat
    You should consider eating less expensive cuts of meat. Instead of chicken breast, buy skinless chicken thighs. Also try less expensive cuts of beef like skirt steak and flank steak.
  10. Eat Foods That Fill You Up
    Dried beans, lentils, and split peas are just a few examples of foods that satiate your hunger for longer periods of time. Other examples include sweet potatoes instead of regular potatoes and brown rice instead of white rice.
  11. Buy in Bulk
    Sometimes buying items like meat, beans, and pasta in bulk can save you money. Meat and cooked beans can be frozen and pasta can be stored indefinitely as long as it’s kept in a cool, dry place. Just make sure that you do a price comparison between bulk items and regular-sized items because bigger doesnt always mean cheaper.

________________________________________________________________________________
read article on Yahoo! Shine by The Daily Meal: 10 Ways to Eat Healthy on a Budget

Leave a Comment

Older Posts »
Follow

Get every new post delivered to your Inbox.