I have discussed the cost of being health conscious in previous blogs, although it is more expensive, it does not have to break the budget. I have a family of 5 under my roof and feeding these hungry mouths is certainly not cheap no matter what I am buying. I have learned how to make the dollar stretch by planning meals ahead of time and because healthier choices often fill you up faster, they are not eating as often; the calories count instead of fueling them up with the fumes of an empty diet.
I typically scope things out on Sunday afternoon, by looking in the fridge, freezer and cabinets to see what I have to work with for the week. I only grocery shop every two weeks, so stocking up on essentials is key to keeping the bill down. My grocery budget each month is set for $600. I will spend $250 every two weeks between Sam's club, Super Target, and Sweetbay and leave myself $100 for incidentals that may run out in between You do not have to go to expensive health food stores to shop despite what you may think. There are many gluten/dairy free, healthy choices at mainstream stores, you just have to look a little harder and the lower price tag makes it worth the hunt.
Demographics have a lot to do with what your local stores carry. For instance the Sweetbay grocery store nearest to my house has an entire isle, refrigerator and freezer cases included dedicated to gluten free, dairy free, and healthier option foods, likely because the average income in the area is higher. I am able to get my gluten free breads, pastas and snacks at my local Target and Sweetbay without having to spend the extra money at the health food stores. That being said, if the demographics of your area are lower income, you may have to drive to a higher income market to get what you are looking for... sad but true. If they don't think it will move off the shelf then it makes no sense to stock it, and that's just the way it is.
Once I see what I have to work with I begin planning out meals for the week in my head. My mom taught me to be crafty in making meals for a big family by planning something one night that could double as another meal later in the week. For example, if you make chicken with brown rice and veggies on Monday, make enough extra to have stir a fry on Wednesday. Breakfast for dinner? Why not. Eggs and sauteed veggies can make a great fritatta, it's easy and less clean up than several pots and pans created with a traditional meal. Have spaghetti one night, but make enough pasta for shrimp scampi or basil chicken pasta on a different night. When you are eating brown rice pasta, the carbohydrates of having pasta more than once a week won't kill your waistline, plus the fiber fills you up SO much faster. The portion will be half the size you would eat with white or whole wheat pasta, so a box of pasta stretches much further.
Hopefully these few little tips will help you get a little craftier when making meals that are healthier and realizing you don't have to mortgage your house to afford it makes it that much better. Where there is a will there is a way and regardless of your income, a few dollars well spent will make up for a lot of grief and sickness in the long run.
Come back next week when I share some of the brands of foods that I buy and a few great recipes to use them in!
Meanwhile enjoy today's pasta recipe! From my kitchen to yours!
Citrus & Basil Chicken Pasta
Ingredients:
1 pkg. gluten free brown rice pasta
3 boneless, skinless, chicken breasts
1 tbsp. dried -OR- fresh basil
1 tbsp. dried -OR- fresh parsley
Tones Citrus grill seasoning
Ground pepper to taste
4 cloves fresh chopped garlic -OR- 1tbsp. jarred chopped garlic
3tbsp. safflower oil
2 tbsp. chicken broth
1 tbsp. Earths Balance non-dairy buttery spread
Other ingredient options I have used:
Chopped sun-dried tomatoes
Lemon zest
And away we go!
FINAL STEPS... and it's a home run!
Pour pasta from pan into a large serving bowl, add chopped chicken and a squeeze of lemon juice. Stir so that chicken is mixed in nicely and serve. Add pepper to taste and sprinkle each serving with fresh or dried parsley. Gluten free garlic toast is a nice addition. If you are not dairy free a little Parmesan adds even more flavor.
I typically scope things out on Sunday afternoon, by looking in the fridge, freezer and cabinets to see what I have to work with for the week. I only grocery shop every two weeks, so stocking up on essentials is key to keeping the bill down. My grocery budget each month is set for $600. I will spend $250 every two weeks between Sam's club, Super Target, and Sweetbay and leave myself $100 for incidentals that may run out in between You do not have to go to expensive health food stores to shop despite what you may think. There are many gluten/dairy free, healthy choices at mainstream stores, you just have to look a little harder and the lower price tag makes it worth the hunt.
Demographics have a lot to do with what your local stores carry. For instance the Sweetbay grocery store nearest to my house has an entire isle, refrigerator and freezer cases included dedicated to gluten free, dairy free, and healthier option foods, likely because the average income in the area is higher. I am able to get my gluten free breads, pastas and snacks at my local Target and Sweetbay without having to spend the extra money at the health food stores. That being said, if the demographics of your area are lower income, you may have to drive to a higher income market to get what you are looking for... sad but true. If they don't think it will move off the shelf then it makes no sense to stock it, and that's just the way it is.
Once I see what I have to work with I begin planning out meals for the week in my head. My mom taught me to be crafty in making meals for a big family by planning something one night that could double as another meal later in the week. For example, if you make chicken with brown rice and veggies on Monday, make enough extra to have stir a fry on Wednesday. Breakfast for dinner? Why not. Eggs and sauteed veggies can make a great fritatta, it's easy and less clean up than several pots and pans created with a traditional meal. Have spaghetti one night, but make enough pasta for shrimp scampi or basil chicken pasta on a different night. When you are eating brown rice pasta, the carbohydrates of having pasta more than once a week won't kill your waistline, plus the fiber fills you up SO much faster. The portion will be half the size you would eat with white or whole wheat pasta, so a box of pasta stretches much further.
Hopefully these few little tips will help you get a little craftier when making meals that are healthier and realizing you don't have to mortgage your house to afford it makes it that much better. Where there is a will there is a way and regardless of your income, a few dollars well spent will make up for a lot of grief and sickness in the long run.
Come back next week when I share some of the brands of foods that I buy and a few great recipes to use them in!
Meanwhile enjoy today's pasta recipe! From my kitchen to yours!
Citrus & Basil Chicken Pasta
Ingredients:
1 pkg. gluten free brown rice pasta
3 boneless, skinless, chicken breasts
1 tbsp. dried -OR- fresh basil
1 tbsp. dried -OR- fresh parsley
Tones Citrus grill seasoning
Ground pepper to taste
4 cloves fresh chopped garlic -OR- 1tbsp. jarred chopped garlic
3tbsp. safflower oil
2 tbsp. chicken broth
1 tbsp. Earths Balance non-dairy buttery spread
Other ingredient options I have used:
Chopped sun-dried tomatoes
Lemon zest
And away we go!
- Season Chicken breasts with Tones Citrus seasoning on both sides.
- Heat 2 tbs. safflower oil in a large skillet to medium high heat.
- Place chicken breasts in skillet and brown for 3 minutes on each side. Do NOT squeeze moisture out while cooking.
- While chicken is browning, bring 6-8 cups salted water to a boil in a pasta pot (measure water according to package directions)
- Submerge pasta in water and cook according to package instructions. (typically 16-18 minutes)
- Flip chicken once again, add chicken broth and cover. Reduce heat to medium-low and allow to simmer until pasta is done. (total cook time for chicken is about 20 minutes, watch it, don't let it burn)
- Drain pasta and submerge in cold water for one minute to stop the cooking process, drain again.
- Remove chicken from skillet and dice into small pieces on a non- porous cutting board
- Turn skillet up to medium heat and add remaining 1 tbsp. safflower oil and butter spread to pan, add garlic, basil and optional ingredients saute until garlic is clear and fragrant.
- Add pasta to skillet and toss in garlic basil mixture for about 4 minutes until a little browned and slightly crisp. Stirring constantly.
FINAL STEPS... and it's a home run!
Pour pasta from pan into a large serving bowl, add chopped chicken and a squeeze of lemon juice. Stir so that chicken is mixed in nicely and serve. Add pepper to taste and sprinkle each serving with fresh or dried parsley. Gluten free garlic toast is a nice addition. If you are not dairy free a little Parmesan adds even more flavor.
Here is the butter that I use in my home. It is VERY yummy! Dairy free, gluten free cholesterol free and that list goes on! Nothing artificial and all good for you! Oh! And it lasts FOREVER!
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