CHIP Alumni Association (PACAA)

CHIP Tip No. 45: S-T-R-E-T-C-H Your Food Dollar

Have you ever heard someone say, “It’s too expensive to eat healthy” or “I just don’t have the time to cook”?

I think we’ve all heard those infamous quotes a time or two. Although in some cases choosing the “healthier” alternative may be more expensive, buying nutritious foods doesn’t necessarily have to translate to bigger grocery bills. Also, hours in the kitchen aren’t required to prepare a well-balanced meal. In fact, many quick and easy recipes also fill the bill for being nutritious. Following are a few simple tips and tricks you can use to better stretch your food dollars and save time:

• Cook at home. Frequent eating out really can add to your food bill. Try cooking at home for most meals and save going out for those special occasions.
• Invest in a few basic tools. A sharp vegetable knife (such as your CHIP knife) will allow you to slice and dice fast (just be careful!). A vegetable peeler, colander and cutting board also are essential kitchen tools for cooking with fruits and vegetables.
• Cook once, use twice. Use your Monday night stir-fry for Tuesday night vegetable burritos. You get the idea—be creative!
• Multi-task. When making dinner, stick a pot of steel-cut oatmeal or some brown rice on the stove to cook. Divide it into individual portions ready to microwave for a quick healthy breakfast or lunch the next day. Add a serving of fruit to the oatmeal and some veggies to the rice for an extra nutrition boost.
• Skip the bottled water. A couple of dollars here and there, and before you know it you’ve spent $8 to $10 in a week on bottled water, coffee or other specialty drinks. Instead, invest in a quality water bottle you can re-use. Also, brew your own coffee and tea and bring it to work in your thermos.
• Think Frozen. Frozen, unsweetened fruits and vegetables have the same nutritional punch as fresh, but cost half the price. Stock up and keep frozen bags of your favorite fruits and veggies on hand. And don’t let any extra fresh fruit or veggies go to waste: Freeze and re-use later!

Sloppy Joes and Sloppy Nachos
Recipe adapted from 15-Minute Vegetarian by Susann Geiskopf-Hadler and Mindy Toomay
This healthy rendition of a traditional favorite will still be popular among family and friends. Spice up the leftover sandwich mix the next day for a quick, fun meal!

Directions:
Heat the oil in a sauté pan over medium-high heat. Add the tempeh, onion, oregano, chili powder and sauté, stirring frequently, for 3 minutes. Add the tomatoes, vegetable broth, green chiles, garlic, and tomato paste and bring to simmer. Cover and cook for 5 minutes. Serve on a whole-grain bun. If desired, garnish with shredded green cabbage.

Next Day Sloppy Nachos
Top whole grain tortilla chips or whole wheat pita chips with leftover sloppy joe mix. Be creative and garnish with your favorite toppings such as black beans, fresh salsa, shredded lettuce, diced red onion, shredded carrots, or any other veggie!