Tag: Food Prep

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

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

 

Sunday Night Food Prep

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If You Fail to Plan, You Are Planning to Fail!

 

Have you ever heard this famous quote?  It’s SO TRUE!

My health and goals are very important to me!  Your health and goals should be just as important to you.  Even when life is chaotic and hectic, you still have to find balance and blocks of time for your tasks.  I usually choose Sunday for my Food Prep Day.  It’s easier for my schedule and allows a good window of time at home.  If you’ve seen my previous posts, you know that we LOVE to grill!  Choosing Sundays allows quality time at home grilling out and cooking with my man.  Not only do we create some delicious meals, but it allows that much needed quality time.  I highly recommend including your significant other or family when prepping for the week.  Make it fun!  Get the kids involved!  Spice things up!

I like to choose meals that can easily chill or freeze for days.  We love to grill chicken, steak, veggies and even fruit.  I use a TON of spices to keep things from being bland.  The sky is the limit with spices and there are so many benefits.  For more information, I welcome you to check out my previous post about Spicing Things Up~Benefits of Herbs and Spices.

These Turkey Rounds are often made in our home.  They make a great snack or meal when paired with sides.  I make them several different ways.  If you want to choose a lower carbohydrate option, omit the cooking outs.  I love to use veggies, so shred up some yummy options for  a filler.  These freeze easily…if they last that long.  Delish!

Sunday Night Food Prep with recipe #foodprep

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Turkey Rounds

Ingredients:

  • 2 lbs ground chicken or turkey
  • 3 egg whites or 2 whites and one whole egg (depending on preference)
  • 1 cup quick cooking oats
  • 1/2 tsp paprika (optional)
  • 1/2 tsp ground cumin
  • 1/2 tsp ground thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black pepper
  • 2 tsp red pepper flakes (depending on preference)
  • 1 tsp salt
  • 2 cloves of garlic ( minced)
  • 1 small chopped onion
  • 2 finely chopped celery stalks
  • Hot Sauce (optional)

NOTE:  As you can see, I add in a lot of options based on preference.  I also grate zucchini (a towel helps to remove access water) and diced kale or spinach if I want more veggies.  Extra veggies are a great alternative if you want to keep out the oats.

 

Directions:

  1. Preheat your oven to 375 degrees
  2. Spray muffin pan with a healthy oil option.  You can also use a cookie sheet with foil.  Make sure to spray the foil to avoid any sticking.  I also recommend folding up the sides of the foil.
  3. Mix all of your ingredients until evenly combined.
  4. Form into balls and place in your muffin pan or on foil (evenly spaced apart).  This can be done with a small ice cream scoop or large cookie scoop.  The rounds should be around the size of a racquetball.
  5. Bake for 35-40 minutes until the meat is fully cooked.
  6. Sometimes I like to drizzle the rounds with hot sauce a few minutes before removing from the oven.  This is optional but a delicious choice.  Especially if you want some heat.  This step is definitely guy tested and approved!  YUM!

If you already food prep, please share some tips below.  If not, I would love to help answer any questions.  Contact  me or post your comments and questions below.