It’s January and a lot of us are pinching our pennies after a season of extra spending.
For many Canadians, worrying about having enough food isn’t just seasonal. In 2011, one in eight homes in Canada worried about running out of food or actually going days without food. Although this won’t solve the problem for everyone, here are some tips to help get the most out of a grocery budget.
Before hitting the aisles:
– make sure you aren’t starving when you go to the store. Having a small snack or going after a meal will help prevent you from impulse buys that tend to be more expensive and less nutritious;
– make a list based on your meal plan for the week. This will also help prevent impulse buys; and
– check the flyers and use coupons. You can also sign up online to receive updates or coupons from your favourite grocery store. Just make sure these are for items you would buy anyway.
At the store:
– try canned or frozen. During these cold months, when local produce is hard to find, the canned and frozen versions will save you money and are equally nutritious. You can use exactly the amount you need which will help cut down waste. Remember to rinse canned foods well to remove the salt or syrup that they are often packed in. Also try powdered or evaporated milk in soups, mashed potatoes, desserts, or casseroles to help save you even more money;
– try one or more vegetarian meals a week. Beans, legumes, eggs and tofu tend to be much cheaper than meat, fish, or poultry (see a delicious vegetarian soup recipe below). Another option is eating a smaller portion of meat, fish or poultry – it will help your cholesterol and your wallet;
– think about how you are going to use food before you buy it . It’s estimated Canadians throw out $14 billion worth of unwanted leftovers each year. Will you use the leftovers for lunch the next day? Maybe use the leftover chicken on a salad? Give some thought before you put those perishables in your cart; and
– try store brands. Generic versions of big brands are usually just as great and they don’t have to increase the prices to pay for those expensive marketing campaigns. Look high and low on the shelves to find the lower-priced store brands.
These tips will get you started but for more information check out eatrightontario.ca for budget-friendly ideas.
You can also call them at 1-877-510-5102 and ask them to send free resources.
Nutritious soup
Try this delicious and nutritious Chunky Lentil Soup recipe adapted from Heidi Swanson’s Super Natural Cooking. It serves eight people and costs about $1 per serving.
One tip: buy spices from bulk stores. You end up spending cents on spices versus $6 for a bottle you end up using a few times. This saves money and keeps spices fresh.
Ingredients:
1 ¼ cups French lentils, picked over and rinsed
2 tbsp canola or olive oil
1 lg yellow onion, chopped
2 cups diced butternut squash (¼-inch dice)
1 (28 oz) can crushed tomatoes
2 cups water
½ tsp salt
pinch of smoked paprika or chili powder
torn fresh basil leaves, for garnish
Directions:
Bring 5 cups water to a boil in a large pot, add the lentils, and cook for 20 minutes, or until tender.
Meanwhile, heat oil in a soup pot over medium heat, then add onion and cook until tender, about three minutes. Stir in the squash, tomatoes, and water and continue cooking until the squash is tender, about 15 minutes. Drain the lentils and stir them in, along with the salt and smoked paprika. Let the soup return to a gentle simmer, then taste and adjust the seasoning if you need.
Serve topped with basil and a little parmesan cheese if you have it.
Nutrition facts (per serving): 192 calories, Fat: 4.1g (0.6g sat, 0g trans), sodium: 210mg, carbohydrate: 31g (fibre: 6g, sugar: 2.2g), protein: 10g.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call the Drayton office at 519-638-2110 or Clifford office at 519-327-4777.
Like us on facebook (Minto-Mapleton Family Health Team) and follow us on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area.
Sandy Turner is the health promoter for the Minto-Mapleton Family Health Team.
