by Patty
Most of us know nutrition greatly impacts how we feel physically and mentally, but with life’s added stresses, time constrictions, and the tight budget that most of us must stick to, it may seem cheaper and easier to inhale a plate of ‘whatever’ than to make healthy meal choices.
As a Registered Holistic Nutritionist, working with nonprofit groups that advocate for and build programs for demographics that have specific barriers such as addictions, mental health, homelessness, and new immigrants, I found that they all have one thing in common: low incomes. When I first started doing talks and workshops on healthy eating, I was always met with the same obstacle. How do you afford food on as little as $20 to 30 a week or less, let alone eat healthy?
Working on a limited budget while I chase my dreams, I have learned a few tricks along the way! Making healthy choices can actually be affordable and not that time consuming. Whether you’re living on a very low income or just trying to save a buck to survive in this big, beautiful, and pricey city of ours, there are some great little hacks to help you get on the right healthy track and stay on budget.
Bulk Foods: Whether you go to Costco or your local grocery store, bulk foods are the way to go! Not only is this more economical but it also reduces the use of unnecessary packaging, which makes a positive impact on the environment. Buying in bulk is great for the following foods: beans, legumes, nuts, seeds, flours, dried fruit, spices, coffee, tea, and grains! Of course, I urge you to choose locally sourced/fair trade and organic whenever possible.
Slow Cooker: Slow cookers are one of the best inventions in my opinion. You can get one at a thrift shop for super cheap and make food all year round! During the fall/winter season is the best time to experiment. Make soups, stews, chilis, pasta dishes, and even baked potatoes! Prep doesn’t take too long, and you can just set it and forget it! Double up recipes and freeze some of your creations for future meals. Invest in a thermos for meals on the go that need to stay heated longer.
Non-Perishables: While I do encourage you to always buy fresh and make your own, there are going to be times where you want something quick that you can just heat up, there are non-perishables that come in a tetra package that you can buy! There are soups, chilis, and other various foods that don’t come with the contamination of an aluminum can! But of course these foods will be no match for that homemade soup you made last week.
Healthy Snacks: Keeping healthy snack items around the house is a great way to keep on the healthy track and super handy during hunger attacks. Make some hummus, or chew on some raw veggies or fruit. Avoid processed and fried foods.
Fresh fruits and Veggies: So good, good for you, and affordable! Fruits and veggies are so great to throw in your backpack as a snack while you are on the go, and are also packed with all the vitamins and minerals you need.
Stuffed Spaghetti Squash
Ingredients for the Squash:
• 1 spaghetti squash cut in half and seeds scooped out
• ½ Tbsp. extra virgin olive oil
• Salt and cracked pepper
• Dried oregano
• Dried thyme
• 1 Tbsp. Apple cider vinegar
Directions:
• Preheat oven to 375 F.
• Mix oil, salt, pepper, and herbs in a bowl and spread on the inside of squash with a spoon or brush.
• Put squash on baking sheet, cut side up in the oven, and cook for 35 to 45 minutes or until you can scrape the inside flesh free (hint – it should resemble spaghetti).
• Mix shredded squash with pesto inside the squash rind, then add stuffing and fresh tomatoes mix together as well (option to add cheese on top before baking again for 4 minutes).
Ingredients for Squash Stuffing:
• 6 cherry tomatoes cut in half
• ½ smoked tofu cut in small pieces
• 1 large shallot, chopped
• 4 crushed garlic
• Salt and pepper to taste
• Dried oregano
• 1 Tbsp. apple cider vinegar
• 1 Tbsp. coconut oil
• 2 Tbsp. dry red wine
• 1 1/2 cup of leftover homemade salsa (red onion, tomato, garlic, cilantro, lime juice, jalapeno. I mixed the salsa in the food processor for this meal)
• 1 cup of leftover homemade cilantro pesto (cilantro, olive oil, garlic, apple cider vinegar, avocado. All in food processor). I saved some pesto to mix with the actual squash as well.
Directions:
• In a pan on medium heat, add coconut oil and shallots, cook until brown.
• Add tofu and ½ cup of salsa, red wine, vinegar, and oregano. Let simmer for 3 minutes.
• Add the rest of the salsa mixture along with pesto, let simmer for 5 minutes, make sure to stir.
