Eating Clean, Affordably

I have been trying to improve our diet in the past couple of months. The more I read about pesticides, contaminants and the like, the more I’m interested in having healthy real foods that have healthy components. This includes trying to have more things like wild salmon and pastured meats plus the usual array of vegetables and fruits, organic if possible.  Sadly, most of these foods are relatively expensive and I have heard more than one friend indicate that she chose less healthy alternatives due to the cost. Here are some ways that I keep costs down:

–I have a store where I buy lots of basics – for me this is Trader Joe’s where I can get omega-3 rich eggs, all types of nuts in large bags, organic salads, and great quality frozen foods at relatively low everyday prices.  The cost is usually around 30-40% below that of the big supermarket.  If they are available in your area, ethnic stores such as Asian, Latino, or Indian stores often have great everyday prices.

–I emphasize healthy cheaper ingredients — cabbage is inexpensive as are carrots. Romaine lettuce is cheaper than mixed baby greens. Broccoli and zucchini tend to be cheaper than broccolini and asparagus.  Seasonally, a number of fruits and vegetables are often very cheap for a week or two. My recipe section has lots of creative ways to prepare fruits and vegetables.

–I look for less costly cuts of meat and fish — grass-fed beef is not the easiest to find, I usually go for ground beef which is much cheaper than steak. Chicken drumsticks are cheaper than breasts (and fun to eat), and ham hocks are a very low cost way to flavor stews and soups.

–I buy select frozen and canned foods — if you look for frozen foods without added salt, sugar, or preservatives, the contents are quite healthy.  I always have a number of frozen goods in the freezer, including frozen spinach, wild salmon, and blueberries.  Although I don’t purchase many foods canned, I do like canned sardines for an emergency meal and fire-roasted canned tomatoes.

–I remake recipes, sometimes substituting exotic or expensive ingredients — learning about substitutes is a great way to cut down on food costs; and finally

–I try to eliminate wasted food by finding creative ways to reuse leftovers.

With all of these principles in place, and by not purchasing expensive processed food, I’ve found that our grocery budget has stayed about the same in the last month.

shared at Frugal Friday and Food Renegade