Healthy Eating on a Budget

The fact that I live exactly 0.3 miles away from a Whole Foods Market is both a blessing and a curse. With a paradise of healthy ingredients right around the corner from my apartment, I’m often tempted to stop by the store multiple times a week so that I can try a new recipe. But it’s adding up.

Pantry Cleanout: Chili roasted sweet potatoes and onions with corn, black beans, and spinach

Rather than face the prospect of a rapidly dwindling bank account, I have been trying to cook more from what’s in my pantry, rather than constantly getting lured into the grocery store. Above is one such dish I made this week. I had a small Tupperware of chopped bell peppers and onions in the fridge (the remaining bits that didn’t make it into my weekend omelet), so I roasted them up with a forgotten sweet potato, along with ample chili powder, paprika, and cumin. For protein, I tossed in a can of black beans (a pantry staple!), and I finished the dish off with corn from the farmers market (thank you, prepaid gift card) and baby spinach (another omelet remnant).

Getting creative in the kitchen is probably the best way to stretch your grocery dollar. But if you’re not quite comfortable enough to start experimenting, sometimes it helps to have a guide. Enter the Good and Cheap cookbook. This cookbook is a FREE downloadable PDF with recipes for people on a food-stamp budget (roughly $4/day).

Good and Cheap: Eat Well on $4 a day

Unlike most resources for people on nutrition assistance programs, this cookbook is filled with beautiful, color photographs, and is actually a treat to flip through. The book itself isn’t a “healthy” cookbook—in fact, butter makes appearances much more frequently than this dietitian is comfortable with. However, the recipes are largely plant based, often giving fruits, vegetables, and whole grains the starring roles. Additionally, the cost per serving is given for each recipe.

Good and Cheap by Leanne Brown

Good and Cheap by Leanne Brown

Good and Cheap by Leanne Brown

The cookbook was created by Leanne Brown, in fulfillment of a Masters project for the NYU food studies program. As someone that graduated with a similarly obscure foodie graduate degree (whoop, BU Gastronomy!), I have so much respect for Leanne and the amazing project that she undertook. Like Leanne, I believe that cooking is one of the most effective (and more importantly, fun!) ways to take control of your health. And if you can do it on $4 a day? Even better!

What’s your favorite budget-friendly recipe?

– Kelly

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2 thoughts on “Healthy Eating on a Budget

  1. Guidance Fitness Personal Training says:

    Hi Kelly! Being a certified Personal Trainer, foodie and Weight Loss Specialist, (currently studying for the WLS), this is an awesome recommendation. Using bits of this and that to make a meal is so rewarding and economical. I like the spices you chose too. I am reblogging this for the PDF cook book and your desire to be cost effectively healthy.
    In fitness, Bob

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