Top 10 Tips for Clean Eating on a Budget

Clean Eating is a topic that I commonly discuss with my clients.  One of the most common concerns that I hear is that it’s too expensive.  People automatically assume that it’s a lifestyle that is unattainable unless you make a lot of money.  It’s this reason and more that I want to share my Top 10 Tips for Clean Eating on a Budget.

I remember when I started making a lifestyle change and noticed a difference in prices when I shopped the aisles.  I was in my early 20’s, in college, with a college sized wallet and living in a small apartment off campus.  I was over the cafeteria food, wanted to live a healthier lifestyle and set out to make a change.

With time and experience, I discovered many tips that were a game changer.  Not just with the foods that I was buying but with the amount of money I was spending.

After attending school at the Institute for Integrative Nutrition, I started experimenting with new things.  I got out in the community and started learning more about my food.  In addition, I was saving money and eating healthier.

Not only do I want to share these tips but I also encourage you to try new things. 

 

Top 10 Tips for Clean Eating on a Budget

1.  Stock Up on In-Season Produce

I am a huge fan of seasonal foods and shopping local.  Whether you’re picking up local produce at the farmer’s market or your local grocery store, I recommend loading up on produce that’s in season.  Shopping for foods that are in season not only provide a larger availability but they also come with many savings.  You can usually find specials and deals when shopping in season.  Not to mention, seasonal eating is great for your body and health.  If you’re unfamiliar with a certain item, ask questions and try a new recipe.  This past summer, I began canning and freezing more.  Not only did I have a bounty of fresh veggies at a great value, but I had a variety of soups, sauces and salsas to enjoy.

A lot of variety of foods can freeze easily.  If you love berries, peaches and melon, buy them in season and freeze them for the moths to come.  I love peppers and use them in a variety of dishes.  I buy them from a local farmer for 3 peppers for $1.  I take bags and load up at her stand or farm.  They cut and core well for freezing.  They are perfect for stir fry dishes, sauces and stuffed peppers.  It’s a huge deal compared to $3 for one organic pepper in the fall and winter.  A lot of green beans and leafy veggies can be steamed and frozen for later use.

2.  Buy in Bulk

I’ve become a huge bulk shopper because I find a huge savings.  Bulk shopping is perfect for items like rice, beans (better than the can), seeds, nuts, quinoa, oils and other condiments.  I buy my meat in bulk too.  If you find a good deal and have room in your freezer, I recommend freezing meats.  Local grocery stores often have sales on bulk meats.  I like to buy a couple of turkeys from a local farmer around Thanksgiving and freeze the ones I am not using.  I use the entire turkey from the meat to the bones for broth.  You can find a lot of farms that sell beef, chicken and other meats too.

Bulk food stores like Costco have been adding a lot of organic options at a bulk price.  They have tons of healthy goodies for you to buy and prep or freeze.  This is a great alternative for off season shopping or anytime of the year.

3.  Get to Know Your Farmer

I know this ties in with seasonal eating, but there are some other tips that I want to share when shopping local.  Building a relationship with your farmer comes with many benefits.  Not only are they great to talk to and exchange recipe ideas, but you can have a better understanding of the farming process and products used to preserve the food.  A lot of farmers have a surplus of food at the end of the day, week or harvest.  I discovered this when I was volunteering for a local food bank and we would have shopping carts of produce rolling in to give to the community.  Not only do a lot of farmers donate food, but they offer great deals as well.

When shopping at the local farmer’s market, you will find discounted items and better deals towards closing time.  The variety of options to choose from may be less, but farmer’s often offer discounts so they don’t have to pack up and take back a lot of leftover food.  Shopping at CSA’s and sharing produce with friends and family is another great way to save.

4.  Grow Your Own Garden

If you have the land and ability, growing your own food is a great way to save and have control of your growing practices.  It’s usually so much food that you may end up giving some away or start canning and freezing.  You can have exchanges as well.  Maybe you have a garden and your neighbor has chickens.  You can trade produce for eggs.  Not only is having a garden a cost saver but it’s fun and healthy as well.

5.  Learn About Labels

When I first started eating clean, I thought “natural” meant just that.  I thought it was just as beneficial as organic and “labeled” it safe.  Since attending Nutrition School, I’ve learned that just about anything can be called natural.  It’s commonly used by companies to market food as healthy.  The same foods that often come with a higher price tag.  Learning about fat free, low fat, natural and other terms which are often thought of as healthy is a great way to have more control over your food and budget.

Since learning about labels, I’ve also started making a lot of my own condiments and seasonings.  Check out the back label of taco seasoning, sauces and many salad dressings.  Often, it’s hard to pronounce the ingredients or know what they are.  A lot of dressings, seasonings and sauces can be made from simple staples that you have in your kitchen.  Staples that can be stretched a great deal.

6.  Shop Sales

Spending a little extra time shopping around for deals and clipping coupons can go a long way.  Especially for items that freeze well, keep in the pantry and can be stretched in recipes.  There are many online websites and apps that help you stretch your dollar.  I’ve even seen coupon parties where a group of ladies get together and swap coupons for items they won’t buy but others would enjoy.  Getting creative with sales and coupons can make your green go a long way.

7.  Preparation is Key

When it comes to grocery shopping, preparation can save time, stress and money.  Taking a little extra time to plan-out your meals for the week will help relieve stress about what you’re cooking and will also help narrow your grocery list.  This will keep from over-purchasing and grabbing things that may go to waste.

Food prep can help with cost and time as well.  Once you know what meals you are making, you can sort through your staples to see what you need to buy.  Once you shop, prep some ingredients for the week to have ready to cook or snack on.  Cook some meals ahead of time and freeze them for later use.  Food prep parties and freezer crock pot parties have become a hit because of the benefits they offer.

8.  Enjoy Leftovers

Unless I have food prepped for certain meals, I usually make enough dinner dishes to enjoy for lunch the next day.  Not only does it save time that I would spend making another meal, but it saves food that could be wasted.  Leftovers (depending on the ingredients) usually keep for several days.  A good variety of them can freeze as well.  I encourage cooking dishes in larger batches to enjoy for future meals.

9.  Keep Your Fridge and Pantry Organized

When you can see what’s in your kitchen, you are less likely to waste food and buy more than you need.  This especially pertains to fresh ingredients that can perish quicker.  In addition, having a clean and organized kitchen may help with better food choices.

10.  Organic Foods

Personally, I choose to eat organic over non-organic foods.  Especially when it comes to meat and certain produce items.  If you’re discovering that eating all organic is not in your budget, I welcome you to check out the Dirty Dozen and Clean Fifteen Lists.  These lists show which items are more contaminated over others.  Again, it’s your decision but if you’re wanting to remove chemicals and toxins from your food and body, check out the list and see what’s more important to buy organic.

Click here for the current list from EWG:  Dirty Dozen and Clean Fifteen

 

I hope you’ve found some value from this list of tips.  They have been a game changer in my life and I hope they provide great benefit to yours.  If you’re looking for some more tips or have questions about anything I’ve shared, I welcome you to message me.
Do you have some tips of your own that I did not mention?  Please share below. ?

 

XOXO,

Kim

Pumpkin Peanut Butter Dog Treats

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We often read labels for our food but have you ever read the labels on your pet’s food and treat packages?  It wasn’t until I started to learn about reading labels and ingredients that I discovered a lot of junk in my dog’s treats.  That’s when I decided to clean up their plate too!

Not only could I not pronounce or identify many of the ingredients but I was shocked to see so many chemicals and dyes.  These are commonly found in artificial and processed foods to make them look more appealing.  Friends, just because it looks like bacon does not mean it’s bacon.

I started researching the types of human food that are healthy for dogs.  I was pleased to see so many ingredients that are safe for our pups.  That’s when I decided to experiment with homemade treats.  Not only did the pups LOVE them, but they were cheaper to make.  It’s been a WIN-WIN in our home.  It makes me feel better to know my babes are eating good quality treats with REAL ingredients.

Here is the most recent recipe that I made.  They were such a hit!

 

Pumpkin Peanut Butter Dog Treats

Yield:  Approximately 40 treats (depending on the size of your cutter)

Ingredients

2 ½ cups wheat flour

½ cup pumpkin puree

½ tsp raw honey

¼ cup organic (or clean) peanut butter

2 eggs

½ tsp cinnamon

 

Directions

Preheat oven to 350 degrees

In a mixing bowl, combine all ingredients with your hands or an electric mixer.

The dough will look crumbly after combining the ingredients.

With your hands, work the dough into a tight ball.

With a rolling pin, flatten the dough on a flat surface.

The dough should be around ½ inch thick.

With the cookie cutter of your choice, cut out your treats and place them (spaced) on an un-greased cookie sheet.

Bake your treats for about 30 minutes or until they are lightly brown.

Remove your cookies and place them on a cooling rack to cool completely.

 

NOTE: Treats can be stored in an air tight container.  The treats will last for several days in the fridge but can also be frozen.  My dogs don’t mind the freezer.  Especially on warm summer days.  🙂

Enjoy!

PS….I would love to hear your feedback if you try this treat recipe.  Are you making treats for your furry babies now?  What main ingredients do they like?  These have quickly become a hit in our home.

 

Much love from my pups to yours!

 

XOXO,

Kim

 

Spicy Thai Chicken Lettuce Wraps

Every time I go to a restaurant and see Thai Chicken Lettuce Wraps on the menu, I want to order them.  At the same time, I wonder about all of the ingredients that are used.  Especially in the sauce.  A lot of ingredients are usually clean, but sauces can hide some “not so healthy” ingredients.

I love playing around with recipes in my kitchen.  That’s exactly what I was doing when I created this delicious combination of flavors.  I like heat in my meals (not too shabby for my metabolism either), so I kicked it up a bit with the Sriracha sauce.  You don’t have to add as much heat, but it’s rather tasty with a little kick.

Don’t be too overwhelmed with the amount of ingredients.  This meal is very fresh and usually comes together in 30 minutes or less.  If you want to enjoy leftovers the next day, double up your sauce and chicken portions.  They are just as tasty when eaten for leftovers.

 

Spicy Thai Chicken Lettuce Wraps

INGREDIENTS

Chicken Mixture:

1 pound ground chicken (or 4 boneless, skinless breasts, chopped)

Cooking oil (avocado, olive or coconut)

3 cloves fresh garlic, finely minced

Fresh ginger (1-inch knob, peeled and finely minced)

2 Scallions, diced (some can be reserved for garnish)

1/2 cup carrots, shredded

1/2 cup red cabbage, shredded

1 tbsp organic tamari sauce

1 to 1-1/2 tbsp Sriracha sauce (depending on preference for heat)

Pinch of crushed red pepper

Leaves, washed and dried (iceberg, butter or green cabbage)

Fresh cilantro, chopped (for garnish)

1 lime (cut into wedges)

NOTE: Instead of Tamari, you can use soy sauce or organic coconut aminos.

Peanut Sauce:

1/2 cup chicken broth (or warm water)

3 tbsp creamy peanut butter (clean option with no additives and hydrogenated oils)

1 tbsp raw honey

Fresh ginger (1/2 inch knob, peeled and minced)

2 cloves garlic, crushed

1 tbsp tamari (see note above for substitutions)

1/2 tbsp Sriracha sauce

 

DIRECTIONS

  1.  To make the peanut sauce, combine all ingredients listed (for the sauce) in a small saucepan.  Cook over medium-low heat, stirring occasionally.  The sauce will begin to thicken within. a couple of minutes.  Continue cooking until the sauce is at your desired thickness.  I usually cook mine for about 10 minutes.  Remove from heat and set aside.
  2. While your sauce is cooking, you can begin to make the meat mixture.  In a large skillet or wok, heat a little bit of oil.  Add your meat.
  3. As the meat begins to cook, using a wooden spoon, break apart your meat.  Add in the chili sauce, chili pepper, garlic, ginger and tamari sauce.  Cook until your meat is no longer pink.
  4. Add in the reminder of the ingredients.  Cook for a couple of minutes.
  5. Divide your leaves onto separate plates.
  6. Equally divide the meat mixture onto the leaves.
  7. Top with a drizzle of the peanut sauce and some chopped cilantro.  If so desired, you can top with diced scallions.
  8. Serve with a wedge of lime.

Last but not least, don’t forget to share with family and friends. ??

 

 

*Please don’t actually give it to your dog. ?

If you make this recipe, I would love to hear your thoughts.  Please comment below or message me with your feedback.  It’s become a favorite in our home.  I have no doubt it may become a favorite in yours as well.  Enjoy, friends!

XOXO,

Kim

 

 

Honey Balsamic Roasted Chicken and Vegetables

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Are you tired of eating plain, boring chicken and vegetables?  Before I learned about healthy cooking, I thought clean eating and healthy living had to be boring.  Boy, was I wrong!  Now I make my healthy dishes with tons of flavor and love to keep things simple.  This honey balsamic roasted chicken and vegetable dish is one of my favorites.

It’s often a go-to dish that I make during the week when things are busy.  Not only is it  a recipe for a delicious and simple meal, but it’s also a great option for food prep.  I like to cook food in bulk once or twice a week to keep things simple.  Cooking in bulk (food prep) helps to maintain health goals, provides more time during the week and allows for less opportunity to make poor choices.

Are you looking for a simple, healthy dish? This #roasted chicken and veggie dish is a must try! #cleaneating #farmtotable #foodprep

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Honey Balsamic Roasted Chicken and Vegetables

ingredients:

6-8 boneless, skinless chicken breasts

12 asparagus (ends cut), cut in half

2 peppers (any colors), cut in strips

3 carrots, chopped or sliced

1/2 red onion, chopped (optional)

Black pepper (to taste)

Salt (optional and to taste)

3 cloves garlic, chopped

1 Tbsp Raw Honey

1/3 cup balsamic vinegar

1/2 tsp crushed red pepper (optional)

1/4 tsp paprika

1 Tbsp Italian seasoning mix (such as rosemary, oregano and sage)

4 Tbsp Cooking oil (I like to use avacado oil, but you can use olive oil)

Oil for baking sheets

NOTE~ You can use less honey if you’re cutting back on your sugar intake

directions:
  • Preheat oven to 425 degrees (Fahrenheit).
  • Season chicken with salt and pepper.
  • Combine your wet and dry ingredients in a bowl (without the veggies and meat).  Mix well.  Sometime I reserve a little of this mix to the side and brush it on the meat and veggies towards the end of the cooking process.
  • In a separate bowl, add your vegetables and 1/3 of the seasoning /oil mix.  Combine well.
  • In an additional bowl, combine the rest of your seasoning/oil mix with your chicken.
  • Line two baking sheets with foil (fold up sides to avoid the juices running).
  • Lightly oil your sheets.
  • Arrange all of your vegetables on one sheet and your chicken on another.  Avoid overlapping for thorough cooking.
  • Bake about 20-25 minutes.  The vegetables should be tender or cooked to your desired texture.  The chicken should be cooked through until no longer pink in the middle.

Note~  You can prepare the chicken ahead of time and marinate for a couple of hours in the fridge.  In addition, you can bake the veggies and chicken on one sheet (if it fits), but keep the two separated.  Glass baking dishes are another option; instead of using pans.

If you try this recipe, i would love to hear your feedback.  I welcome you to message below or email me. happy cooking!

XOXO~

Kim

 

Top 5 Tips for Making Your New Year’s “Resolutions” Stick

It’s the last day of the year and many of us are making “resolutions” for the New Year ahead.  Have you thought about the goals you want to achieve in 2017?  Do you worry about them sticking or how they will play out?  So many people make resolutions for the New Year but quickly fall back into their old habits.  That’s why I am sharing these Top 5 Tips for Making Your New Year’s Resolutions Stick.

1.  Make Sure Your Goals Are Clearly Defined

I was  that gal who made resolutions and jumped into the New Year with enthusiasm and excitement.  I set goals that were often times black and white.  They left me feeling frustrated when I didn’t accomplish them.  Now I set clear, attainable goals with a better plan and mindset.  I also write them down.  The pen and paper can be pretty powerful.  Don’t just think about it.  Write it down!

Create specific, challenging but sustainable and “doable” goals.  Set goals with a positive mindset and clear path.  Break them down into action steps that don’t seem painful to think about.  A positive mindset will play a huge part in your success.  If you hit a roadblock or your plan changes, allow for some flexibility and adjustment.  You don’t have to give up.  Just alter the plan a bit.

2.  Scratch the Idea of Instant Gratification

So many people want everything right now!  Instant gratification may sound great, but often times, the process and journey is what really creates us.  Yes, you may hit some roadblocks and frustrations along the way, but it’s not always a bad thing.  Instead of looking at a goal as a pain in the ass, hard to accomplish task, think of it as a path to a more incredible YOU!

The concept of instant gratification often leads to procrastination, self-sabotage, stress, anxiety and frustration.  To break free from the “instant gratification desire,” know what you want, create a community to support you, plan for “success celebrations” that keep you focused and anticipate road blocks along the way.  Remember, the journey may reveal some pretty amazing things!  Have patience, my dear.

3.  Get Up When You Think You’ve Slipped Up

I’ve touched on road blocks a few times because it’s highly possible that you’ve experience some of your own.  I am sure you will experience many more down the road.  That doesn’t mean you need to throw in the towel and give up.

Instead of beating yourself up and giving up on your goals, throw on those big girl stilettos and keep doing your thing.  Tell that negative voice in your head to go away and keep working towards your goals!  Our mindset plays a huge part in our success, and it’s something that we need to be aware of on a daily basis.  If you want those goals, keep going after them.  Even when things don’t go according to plan.  Remember, you may have to change direction but don’t give up! ?

4.  Share Your Goals

Sharing your goals with others has many benefits.  Accountability and community help us a great deal when we are trying to accomplish goals.  If you share your goals with others, you will be more inclined to stick  to them.  In addition, the support from others helps when you’ve hit a roadblock or feel like giving up.

You may find that you share similar goals with others.  Maybe you have a friend who is looking to lose some weight this year.  Maybe you want to clean out things in your life and make room for things that serve you better.  Maybe you’ve thought about hiring a coach or finding a positive support system.

Having others to talk to and share experiences with can really help.  You may find more clarity as well.  Don’t be afraid to share.  It will help you along the journey.

5.  Make Time (Not Excuses)

How many times do you say you’re too busy to do something?  Your day may be filled with work, the kiddos, carpool, commitments with friends, planning your meals and squeezing in some time for you (If you’re even making it).

Yes, we are all busy!  Time goes by rather quickly during the day, but this is where planning is key!  Maybe you need to carve out some extra time in the morning or evening.  Consider switching up some current activities (especially those that do not serve you well).  Maybe for once, you need to make that time for you!  Ladies, it’s not selfish.  I know I say this all of the time, but it’s so true!

Instead of making up a bunch of excuses, make time.  What activity can you add to your schedule that you enjoy?  Who can you ask to join you?  Start small and be easy on yourself.  Talk to your family and ask them for support.  If something comes up, it’s OK!  Create additional space in your calendar.   Also, drop the guilt!

It’s pretty incredible the things you can accomplish when you make these simple changes and others.

When it comes to your goals this New Year, I encourage you to try some of these tips.  They’ve been a game changer in my life, and I want you to experience the same.  If you’ve found these tips (or others) helpful, I would love to hear about it.  I welcome you to comment below or message me.

if you’re looking to accomplish goals this year and want some help and accountability, i welcome you to contact me.  setting clear goals, having accountability and finding a good support system help pave a solid path to success.

As we head into 2017, I wish you an incredible year!  A year filled with much happiness, love, light and health.  

Happy New Year, Gorgeous!

 

XOXO~

Kim