Eating healthy while maintaining a budget can be a challenge, but there are ways to keep it simple! We’ll show you how easy it can be to save money at the grocery store, prepare healthy meals, and still have plenty of time left over to spend with your family.

Healthy & Economical Eats

MyPlate: The Food Pyramid Reimagined

The USDA recently launched the new and improved food pyramid in the shape of a circle, or more specifically, a plate. Its design is meant to show you how much of your actual plate should contain each food group. In doing this, the USDA hopes to “help Americans make healthy food choices and to be active every day”.

The new website, choosemyplate.gov is loaded with lots of tips and resources to help lead a nutritionally balanced life, as well as tools to help with weight management and a “Super Tracker” to keep track of your daily food intake and activity.
For more information, check out www.choosemyplate.gov

Resources for additional recipes that are good, good for you and economical: http://www.eatingwell.com/recipes_menus/collections/cheap_eats
 http://blog.foodnetwork.com/healthyeats/

Fiber & Whole Grains – Most Adults Don’t Get Enough

The USDA recommends 14 grams of fiber for every 1,000 calories consumed per day (which could equate to anywhere between 18-35 grams for most healthy adults based on caloric needs), but because of the lack of whole grains and/or not eating the recommended amount of fruits and vegetables, a lot of us are missing the mark.
 

Incorporating whole grains into your diet is an easy way to boost your daily fiber intake. For the best bet on whole grain products, make sure to look at the nutritional value label and ingredient list and not just the product name. The names can be very deceiving.

Check the fiber content – if the product does not have at least 2 grams of fiber per serving, then it is not enough. And if the primary ingredient listed is anything other than whole wheat or whole grain, then you’d be best to skip it. It will not be providing the nutritional value you need.

 Adults require between 5-11 servings of grains every day and these can come from bread, cereal, pasta, rice and more. At least 3 of these grain servings should come from whole grains. Look for whole grain cereal, rice, pasta, or whole wheat bread or wraps.

 So you really can, and should, continue to enjoy bread, pasta, and other “carbs” that have gotten such a bad rap lately – just do so in moderation and try to consciously swap out some of your old standards to whole grain alternatives. The addition of these whole grains will help you reach that daily recommended amount of fiber.

 If you are still finding it difficult to meet your daily fiber needs, try using a supplement such as Benefiber or Metamucil –tasteless powders that will dissolve instantly in any drink or even in soft foods like yogurt.

 For More Information on daily dietary requirements and nutrition, check out usda.gov or nutritiondata.com

 

The Slow Cooker: A Tight Budget’s Best Friend

 

Slow cooking is a delightful method of cooking for its ability to make cheaper cuts of meat into tender, delicious meals. Using a slow cooker is extremely budget and time friendly. Save money at the grocery store and precious time at home with your family.

There are hundreds of slow cooker cookbooks out there, and many great free recipe resources on the web, but many of your favorite oven recipes can also be converted to a slow cooker. A basic conversion chart is found below, but please consult your user manual before attempting to convert your recipes, as every slow cooker is different.

   

Conventional Recipe:

Low (200°):

High (300°):

15 - 30 min

4 - 6 hrs

1 1/2 - 2 hrs

35 - 45 min

6 - 10 hrs

3 - 4 hrs

50 min - 3 hrs

8 - 18 hrs

4 - 6 hrs


For more helpful conversion tips:
http://southernfood.about.com/library/weekly/aa980215.htm
http://homecooking.about.com/library/weekly/blcrocktips.htm
http://busycooks.about.com/library/weekly/aa022103a.htm

 

Slow Cooker Recipes:

Betty Crocker Slow Cooker Creamy Herbed Chicken Stew
 (Photo Courtesy of Betty Crocker.com)

Takes 15 Minutes to prepare, 7 ½ hours to cook, Feeds 4

Ingredients:
2 cups baby-cut carrots
2 Yukon Gold potatoes, cut into 1 1/2-inch pieces
½ cup chopped onion
½ cup sliced celery
1 teaspoon dried thyme leaves
¼ teaspoon salt
¼ teaspoon pepper
1 pound boneless skinless chicken thighs
1 ½ cups Progresso® chicken broth (from 32-ounce carton)
1 cup snap pea pods
½ cup whipping (heavy) cream
¼ cup Gold Medal® all-purpose flour
 

Steps:
1.     Place carrots, potatoes, onion and celery in 3 1/2- to 5-quart slow cooker.
2.     Sprinkle half of the thyme, the salt and pepper over vegetables in slow cooker. Place chicken on vegetables. Pour broth over top.
3.     Cover and cook on low heat setting 7 to 8 hours or until juice of chicken is clear when center of thickest part is cut (180°F) and vegetables are tender. Add pea pods; cook 5 to 10 minutes or until crisp-tender.
4.     Remove chicken and vegetables from slow cooker to serving bowl, using slotted spoon. Cover with aluminum foil; keep warm. Increase cooker to high heat setting. Mix whipping cream, flour and remaining thyme; stir into liquid in cooker. Cover and cook about 10 minutes or until thickened. Pour over chicken and vegetables.

Timesaver Tip:
You can chop the onions and celery the night before, as long as you cover and refrigerate them (so they won’t dry out). You do need to wait until ready to make the dish to cut the potatoes, so they do not turn brown.

 Budget Saver:
Baby cut carrots can be more expensive than the larger variety. You can buy large carrots and cut them into chunks instead of using the baby cut. You can also substitute regular green beans in place of the snap peas. Let your creativity reign and save a buck while you are at it!

 *Find this and other great recipes at Bettycrocker.com/recipes
 

Other Excellent Slow Cooker Recipe Sites:
Better Homes & Gardens