Tips for Eating Well on a Budget

Groceries are expensive nowadays and dining outs costs an arm and leg. So how can we get the most for our money while also keeping health and nutrition in mind? As a student, that is something that I have to constantly consider when grocery shopping and preparing my meals. Generally, I find that certain staples such as dried or canned beans, steel cut oats (personally I find the brand Bob’s Red Mill to the most bang for my buck), whole wheat grains and pasta, organic peanut butter (make sure it does not contain high-fructose corn syrup), and fruits such as apples, oranges, and bananas to be best options for eating healthy on a tighter budget. I’ve also noticed that the aforementioned items are on sale quite frequently and it is generally cheaper to buy fruits from local fruit stands rather than supermarkets, especially in Manhattan. 

With that said, after three years of experience eating healthy on a tight budget while also keeping in mind how much time preparation certain foods or meals require as well as the nutritional density of my diet, I have compiled a list of ways to not fall prey to eating junk or spending beyond my means. 

1. Try to designate one or two days a week as meat-less days. Instead, get your protein from plant sources such as beans, tofu, and whole wheat grains. This not only saves money as meat is generally the most expensive part of the meal, but also allows you to cut back on fat and calories. 
2. Breakfast is the cheapest meal of the day and oftentimes, the quickest and easiest to make compared to lunch and dinner. Therefore, it makes sense and is practical to have breakfast for dinner in order to save money. Ingredients such as eggs, toast, pancakes and fruit are inexpensive and healthy. After all, who doesn’t love breakfast? 
3. Be your own barista. Many people need their cup of coffee or tea in the morning in order to get through their day. Why not invest in a travel cup and make your own cup of joe? The cost is minimal compared to a fancy drink from your local café. Plus, you get to cut out on unnecessary fat and calories from syrups and creamers since you know exactly what is going into your drink. Moreover, for beverages such as smoothies or fruit juices, I would recommend buying the fruits yourself and blending/juicing them at home. This way, you can actually be sure that you are consuming real fruit rather than drinks laced with sugar, food coloring and preservatives. 
4. Know where to find quality, lean meat at a bargain price. For those of you who love meat and would not give it up for anything in the world but still do not want to break the bank, the place to go is Trader Joe’s. Unlike many other chain grocery stores, Trader Joe’s has a huge meat selection varying in leanness. For example, you can purchase 97% lean-ground turkey for under $2/lb. 
5. Last but not least, I have just recently learned that many people are unaware that they are eligible for the Supplemental Nutrition Assistance Program (SNAP) which could provide you with extra income each month for food and grocery. It might just be worth your while to look into it. Moreover, New York City has many food banks that allocate food to places such as churches, shelters, and pantries. Oftentimes, you can expect fresh produce and even nutrition seminars and cooking classes at these food banks. 

By Guest Blogger - Judy Zheng

To cap it off, here are a couple of recipes that are both easy to make and inexpensive. 

Szechuan Tofu & Green Bean Stir-Fry

From EatingWell.com 

4 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 1/2 cup water, divided
• 1/4 cup reduced-sodium soy sauce
• 1 tablespoon tomato paste
• 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
• 2 teaspoons sugar
• 1/4-1/2 teaspoon crushed red pepper, or to taste
• 1 teaspoon plus 2 tablespoons cornstarch, divided
• 1 14-ounce package extra-firm tofu, drained
• 2 tablespoons canola oil, divided
• 4 cups green beans, trimmed and cut in half
• 4 cloves garlic, minced
• 2 teaspoons minced fresh ginger

PREPARATION

1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.

NUTRITION

Per serving: 218 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 20 g carbohydrates; 2 g added sugars; 12 g protein; 5 g fiber; 672 mg sodium; 364 mg potassium.

Curried Red Lentil Soup

6 servings

Active Time: 25 minutes

Total Time: 55 minutes

INGREDIENTS

• 1 tablespoon canola oil
• 1 large onion,chopped
• 3 cloves garlic,minced
• 2 tablespoons minced fresh ginger
• 1 jalapeño pepper, seeded and minced
• 1 1/2 tablespoons curry powder
• 1 teaspoons cinnamon
• 1 teaspoon ground cumin
• 2 bay leaves
• 1 1/2 cups red lentils, rinsed and picked over (see Note)
• 8 cups reduced-sodium chicken broth
• 3 tablespoons chopped fresh cilantro, or parsley
• 2 tablespoons lemon juice
• 2 tablespoons mango chutney
• Salt & freshly ground pepper, to taste
• 1/3 cup plain nonfat yogurt

PREPARATION

1. Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
2. Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes.
3. Discard bay leaves. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.

NUTRITION

Per serving: 233 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 18 g protein;13 g fiber; 756 mg sodium; 910 mg potassium.