As we find ourselves riding out this pandemic, many of us are facing the reality that we need to try to more with our dollar in the direction of food and nutrition. Stressors are higher, as well as the need to keep ourselves and our families healthy. I want to give a little focus on things we can avoid, something we can learn and practice and healthy, low cost, nutrient-dense staples to maximize your food budget. These tips, as well as a little thought and prep time, you can find yourself eating a more varied and healthy diet than when wallets may have been a bit more swollen, allowing for pricier convenience food purchases-even in regards to the healthy ones.

One way to save money and increase your food quality is to cut out the middleman. Shopping at local farmers’ markets is the best way to do this. Buying local lowers the carbon footprint of our food by reducing fuel consumption involved in shipping. The food is more nutrient-dense, as you purchase the food pretty much fresh from picking. Shopping at wholesale companies like Costco is another way to avoid the costs involved in middleman supply chains. We live in an area that is abundant with wild and native plants that are edible. A little education can open the doors to copious healthy eating at your fingertips. A few local plants that are widespread and edible are miner’s lettuce, wild mustard, lemon balm, plantain, and even root vegetables like chufa chufa, wild radish, and wild carrot. Incorporating wild foods into the diet can also help to diversify the microbiome.

Keeping your focus on whole foods- fresh fruits and vegetables, healthy fats, whole grains, and lean protein will keep food costs down and boost nutrient value and avoiding purchases of single-use beverages and processed snacks. In the retail grocery setting, you can focus on some simple and healthy food staples and eat like a king. Tasty and healthy food can be enjoyed even on a tight budget with a little prep and a good purchasing plan.

Focus on what is in season in the produce department. You will again save on food costs, not paying for transportation of food all around the globe. Summer is not apple season in the US, it may be in Argentina, but you will pay top dollar for less then fresh if you buy that way. Some reliable staples to start with packed with nutrients and fiber are broccoli (always an excellent veggie to begin with)- high in C, K, folate, and a great source of sulforaphane sulfur-rich, super-powerful anti-cancer antioxidant compound. Bananas are a great prebiotic and packed with magnesium. Onions, in the allium family, a foundational flavor in most recipes and rich in flavanols and tumor-suppressive compounds. Garlic is also in this family.

All varieties-color cabbages are crunch and rich in C, K, trace minerals, and an antioxidant powerhouse. Carrots and Sweet potatoes. I am lumping them together because they are both affordable and packed with beta carotene. Leafy greens. I can’t say enough about our leafy, dark, and mysterious friends. They improve gut health, are good for the colon, packed with antioxidants, C, K, and folate. These foods are something we are wise to work to incorporate as a staple in our diets. For about two dollars a bunch! Dried and canned lentils and beans are a great thing to stop up on to boost protein and fiber.

Throw in soups and salads, serve as a side dish. Canned and jarred tomatoes loaded with lycopene, C, A, E, K, Bs, and trace minerals. In the freezer aisle, go for bagged frozen spinach to keep on hand to add some powerhouse greens quickly and easily to recipes, sauces, and soups. Frozen berries are an affordable way to get all the good from the purple and blue-hued fruits year-round at a budget-friendly price point. When it comes to proteins, eggs, and BPA free, line-caught canned fish are wallet-conscious options loaded with healthy fats. Buying a whole chicken is the cheapest per pound that you will be able to buy it. Greek yogurt is protein-dense and low sugar if you buy plain. For vegetarians, focus on legumes, eggs and ethical dairy for protein, for example, vegans, or skip the dairy. Be mindful of your protein needs, focus on whole, fresh foods, and keeping a variety in your diet. Make sure you have a little time to prepare meals and keep yourself and your family going strong on a frugal food budget! Much love and healthy, well wishes for this time!!

Ingredients:
Frozen spinach thawed and drained
2 cups grated mozzarella or favorite non-dairy shred. Almond Ricotta or regular ricotta can also be used.
Jar tomato sauce
Olive oil and breadcrumbs

Directions:
Peel and slice sweet potatoes into thin medallions. Drizzle olive oil into lidded casserole and layer half of the sweet potatoes on the bottom. Season with salt and pepper. Add half of the sauce, then the spinach, top with cheese. Repeat this process for a second layer. If using ricotta or almond ricotta, skip the instructions for the shredded cheese and top the second layer with spooning of the ricotta of choice. Top with more drizzled olive oil and breadcrumbs, salt, and pepper. Feel free to add garlic or fresh herbs. Bake in preheated 375-degree oven for 45 minutes covered. Uncover and continue baking for 10 minutes to brown.

Recipe by Biscuits and Beets