Читать книгу The Laura Lea Balanced Cookbook - Laura Lea - Страница 36

HEALTY EATING ON A BUDGET

Follow the Dirty Dozen for organic selections.

I understand that organic food can get real

expensive real quick. As a result, I follow the

Environmental Working Group’s list called

the Dirty Dozen. This list includes fruits and

vegetables that are highest in pesticide

content. I try to buy organic versions of the

Dirty Dozen items, such as berries, leafy greens,

and apples. Visit EWG’s website (EWG.org) for the updated list.

Buy seasonal and local produce. Produce is

generally cheaper when it is in season, so look

for items from local or regional farms. Buy in bulk.

Chop fruits and vegetables into smaller pieces,

place in zip-top storage bags, and freeze. Use

as you would pre-packed frozen produce.

Check for sales and choose recipes accordingly.

Stay tuned-in to the sales going on at your

grocery stores. Make a list of the whole-foods

items on sale, then see which recipes in my book

(or another book, I guess) use those items. Again,

stock up and freeze anything that can be frozen

(see page 53 for help with that).

Ditch bottled drinks for homemade options.

My husband and I get bored with plain water,

and as much as we love seltzer and kombucha,

the cost of bottled drinks adds up quickly. As an

alternative, soak fruit in a pitcher of filtered water

overnight to infuse the flavor. I also do this with

cucumber and mint or basil. You can also try my

Cleansing Raspberry Ginger Water (page 86) or Workout Water (page 89).

Eat eggs. Eggs are inexpensive and incredibly

nutrient-dense. Always keep some in the fridge and

enjoy them as your protein in any meal or snack. Stir

a raw egg into some cooked grains over a little heat

for a quick “fried rice.” Make an easy egg salad

with a few hard-boiled eggs, a dollop of mayo, a

smaller dollop of Dijon mustard, and pinches of salt,

pepper, and onion powder. Delicious!

Visit the frozen section. There is nothing wrong

with frozen fruits and vegetables, so fill up your cart

and freezer and feel good about it. I almost always

use frozen organic kale and spinach in my green

smoothies. Not only is it cost-effective and longer-

lasting, but it makes for a creamier texture and

better flavor. Most produce is frozen right when

it’s harvested, so it can have even more nutrition

than some items that have traveled a long way

to get to you.

Get slow cooker–friendly. Cheaper cuts of meat

are generally tougher, but they can break down

beautifully in a slow cooker. Add a few pounds

of some of these tough cuts with enough water

to cover halfway, throw in some seasonings, and

let it cook for hours. Check out my Slow Cooker

Indian Butter Chicken (page 238) for an example.

Condi-meat. Say what?! Think of meat as a

condiment, not the centerpiece of each plate.

Make sure you’re offering plenty of vegetables

with your entree and encourage family members

to fill up on those first. If you can ditch the notion

of meat as the main event, it will save you some

serious bucks in overall quantity consumed.

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