Cheap & Healthy. Meal planning tips to save time and money

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1 Cheap & Healthy Meal planning tips to save time and money Springfield Clinic Resources Look for this icon to find health & wellness resources from Springfield Clinic!

2 P lan Smart Follow us on PINTEREST Springfield Clinic has a number of Pinterest boards to help you plan your meals and eat healthy! Setting aside a little extra time at the beginning of each week to plan your meals can help save you time and money. If you know what meals you plan to prepare for the rest of the week, you are less likely to have to make multiple trips to the store. Here are some additional tips to help you plan smart: Some Pinterest boards that may interest you: Check your pantry, fridge and freezer first before making a shopping trip to ensure you aren t spending unnecessary dollars on things you already have. Create a concentrated grocery list and resist the temptation to throw random items in the cart. This is also a time-saver as it keeps you from aimlessly wandering around the store. Stretch leftovers into new meals bake a whole chicken or pick up a rotisserie chicken for dinner and shred the leftovers to make chicken salad for another meal. Freeze extra produce for another time. Vacuum sealers can be fairly inexpensive at stores like Walmart and Target and will stretch the shelf life of produce and meat. Get creative. See if you can make recipes with what you already have in stock. Visit the Springfield Clinic dietitian blog for The Beginners Guide to Meal Planning!

3 Shop Smart Cook Smart Now that you ve made your list and planned your meals, it s time to get to the store! Follow these tips to cut costs. Check out grocery ads for coupons and if the price is right, buy pantry items in bulk. Check out discount grocery stores like ALDI Over recent years, places like ALDI have greatly expanded. Did you know? ALDI, brother company to Trader Joe s, has committed to removing certified synthetic colors, partially hydrogenated oils (a source of trans fats) and added MSG from all of their exclusive brand food products. STICK TO YOUR LIST! Though random add-ons may seem harmless, too many can add up your grocery costs and distract you from your healthy eating goals! Don t shop when you are hungry. Grocery shopping on an empty stomach can lead to an increase in unhealthy, impulsive purchases. Shop produce that is in season the quality of the produce will not only likely be better, but inseason produce is generally less expensive as well! (See back panel) Cooking healthy meals every night can seem like a daunting task, but with proper planning, it s so easy! The following tips and resources can help you find healthy recipes and save time while cooking smart. Home freezer meals. Resist the temptation to purchase pre-made stove top or microwaveable freezer meals, they are often packed with sodium and preservatives. Instead, prep your own meals, throw them in a Ziploc and freeze them for a quick meal later. Freeze it & Crock it! Crock-pot recipes are perfect for a family on-the-go. Visit the Resources page at Subscribe to our blog where Springfield Clinic dietitians give guidance to eating right and living well! SOMETHING to CHEW

4 Broccoli Apple Salad for four INGREDIENTS 1 large crown and stem of broccoli 2 apples DRESSING 1 lemon, juiced 1 tbsp olive oil salt and pepper ALTERNATE DRESSING 1 tbsp yogurt 1 tsp olive oil 1 tsp lemon juice 1 tsp fresh dill, chopped salt and pepper FREE online cookbook Recipes courtesy of Good and Cheap by Leanne Brown is a cookbook that features recipes at $4.00 a day! Print out your FREE copy at SomethingtoChew.com/Resources Slice the stem of the broccoli into 1/8 discs. Once you reach the crown of the broccoli, cut each of the florets off and slice each of them as thinly as you can as well. Set the broccoli in a bowl. Halve and core the apples, then place the apples flat side down on your cutting board to make them easier to slice. Slice the apples into 1/8 pieces as well, then dump them into the same bowl. Choose either of the dressing options and prepare it by simply mixing the ingredients together in a small bowl. Taste it and season with more salt and pepper to match your preferences. Pour the dressing over the bowl of vegetables and mix it all together. If you put a plate in the fridge for 10 minutes before serving the salad, it ll stay crisp slightly longer. For the best presentation, pile the salad as high and tight as you can manage. Cornmeal Crusted Veggies for four INGREDIENTS ½ lb green beans, stems cut off ½ cup all-purpose flour 2 eggs ¼ cup milk 1 cup cornmeal 1 tsp salt 1 tsp black pepper 1 tsp paprika ½ tsp garlic powder ALTERNATIVES zucchini bell pepper sticks winter squash cauliflower florets okra carrot sticks Heat the oven to 450 F. Set up your breading station! On one plate, spread out the flour. Crack both eggs into a bowl, add the milk, and mix lightly with a fork. On another plate, spread the cornmeal, salt, black pepper, paprika, and garlic powder. Mix the plate with your fingers. Spread a small amount of oil or butter across a baking sheet. A few at a time, take the green beans and dredge them in the flour. Next, transfer the flour-covered beans to the egg mixture. Cover the beans lightly with egg mixture, being careful to shake off any excess egg. Then transfer to the cornmeal mixture and coat them evenly. Carefully spread the crusted green beans onto the baking sheet. Repeat until you ve done them all. If you run out of any of the three mixtures, just mix up a bit more. Bake for 10 to 15 minutes, until golden and crispy. Enjoy hot with your favorite dipping sauce!

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