The "Other" Store

Do you shop at that "other" store in your community? Let me back and clarify a bit! In our community and surrounding area, there are a variety of grocery stores available to us including: Dominicks, Jewell-Osco, Wal-Mart Supercenter, Aldi, Target, Ultra and Schnucks. While I wish we had the ample budget to do all of my shopping at Schnucks (my personal favorite), I do almost all of my shopping at Aldi or Walmart. I save an incredible amount of money! What other stores are in your community you might have overlooked for great deals?

Afternoon snack

I use this with my toddler and preschooler alot!

Air pop or purchase LIGHT butter microwave popcorn

Grape Slices

Cup of water

Welcome Back!

I am happy to be returning after attending to a family crisis!  It's summer time and let's get rolling with some great recipes and money saving tips!  I have also just signed up for a twitter account http://twitter.com/NutritionCents and I'd love to get more feed back from you!  Feel free to send me recipes and tips to try out so we can all learn together!

Gone Again

Greetings all,

I will not be able to post any blog updates for the next week and a half!  I'll be back on April 13th with yummy new recipes!

NutritionCents

Whole Wheat Chocolate Chip Cookies

Ingredients:

1 cup whole wheat flour

1 1/4 cups all purpose flour

1 tsp salt

1 tsp backing soda

1 cup brown sugar

1/2 cup white sugar

1 stick (1/2 cup) softened butter

1 tsp vanilla

2 eggs

1/2 cup chopped walnuts

1/2 cup semi-sweet chocolate chips

Preheat oven to 375 degrees. Combine flour, falt, and baking soda in a bowl and set aside.  Combine brown sugar, white sugar, butter and vanilla and beat until creamy.  Add eggs and beat.  Add dry ingredients and mix well.  Sitr in walnuts and chocolate chips.  Drop  mixture by very generous spoonfuls onto ungreased cookie sheets.  Bake 8-9 minutes (times may vary depending different ovens).  

Protein Sources

Here's some good sources of protein that are not the traditional meats:

Beans

Cheese

Nuts

Seads (sunflower, pumpkin, etc.)

Eggs

Yogurt

Milk

Tahini

Tofu

Oatmeal

Basic Stir Fry

Ingredients:

Chicken (or other meat), cut into bite size pieces

Bag of frozen, mixed vegetables

Oil

Seasonings

Rice

Brown Chicken in oil (I usually use Sesame), then add vegetables and seasonings, such as Soy Sauce (or other seasonings as desired).  Cook until vegetables are tender.  Serve over hot, cooked rice.  Round out meal with sliced fruit and milk.

Coupons!

Coupons can be a great thing.  My danger with coupons is buying something I really don't need (or is very nutrition).  It's a great deal if the items are things you really do need, but watch out!  :-)  I've linked a couple of good online coupon sources.  Feel free to post links you also find reliable!

http://coupons.smartsource.com//index.aspx?Link=5S2ZUA6PWPEPO

http://www.couponmom.com/

A very simple and inexpensive breakfast

Toast a piece of bread (preferabely, whole wheat).  Spread peanut butter on top, drizzle a little honey and mix in with peanut butter.  Slice up a banana.  Seve with juice.  This is one of my favorite breakfasts!  Quick, simple and nutritious!  :-)

Making a list. . .checking it off!

This might be a "duh" statement, but one way to save some extra coins at the grocery store is to go with a thorough list!  Unfortunately, this does take time before going to the store, but it pays off!  Then, stick to the list once you're in the store!  This is my current list routine:  The night before, I go through what I am planning on making for the next few days and check the refriderator, freezer, produce basket and pantry for what items I need for those recipes.  Then, I check what I have and don't have for snacks.  Then, I think through what we need as far as household items go (toilet paper, paper towells, shampoo, etc.).  I have recently started keeping paper and pen on the refridgerator for the family to write down items as the week goes on, but this has yet to really catch on yet (maybe someday. . .).  Then, I order the list by isle in the grocery store.  This helps me zip through a lot faster and I'm less tempted to wander and browse!  I also do my grocery shopping very early in the morning--this is easier with kids and with WIC purchases!  Happy shopping!

Healty Oatmeal Start

For about $2.00 or less, you can get a big container of generic quick or old-fashioned oats from your grocery store.  Fix a serving (or more) according to the directions on the box.  Then sprinkle with a 1 teaspoon brown sugar and half of a banana cut into small bits.  Round out with a cup of juice or milk.

B.R.A.T.

For when the bug hits your house, remember the B.R.A.T. diet to get things going again.  B.R.A.T. stands for Broth Rice Applesauce Toast.  And don't forget to be sipping (not gulping) down the water!  One of my biggest problems with bug related nausea (and pregnancy too) is taking down the water so fast that it just comes right back up, leaving me more dehydrated (and more nauseated) than I started with!  Bananas, Plain potatoes are also great foods on the next step after keeping down the B.R.A.T.

Tuna Melts

Canned Tuna

Enough mayo to lightly coat

Horseradish to taste

Sliced block cheese

Whole Wheat Bread slices

Mix tuna, mayo and horseradish.  Spread over bread slices.  Top with cheese slices.  Bake at 375 Degrees for approximately 20 minutes (times and degrees may vary depending on oven, altitude and taste!).  Round out meal with carrot sticks, celery sticks and a cup of juice.

Food on a Road Trip

I took a road trip with my kids recently.  I was very pleased I only spent approximately $25.00 total on food for all of us!  How did I do this?  I will share my plan of action. 

--I had a case of bottled water in the car.  

--I only drank bottled water while driving.

--I filled my kids' sippy cups with water and refilled with water every time we stopped.

--At each stop for gasoline, I allowed the kids to pick out ONE packaged cracker snack.  Each of these cost 50cents to $1.00.  I also picked one up for myself.

--I planned to stop for lunch.  We paid about $10.00 total for lunch, each way.  We ate chicken sandwiches, fruit slices and juice.

Tip I learned:  stopping every hour or so is not only good for everyone to stretched their legs and use the "potty," but it also helps in alertness.  One of the dangers of drinking so much soda and coffee (and consuming high sugar snacks) is while they initially give you a burst of energy, they also bring your alertness even lower than it started--causing you to consume yet another high sugar energy "booster."  Drinking water, eating fairly healthy and stopping freqently had the same effect, was healthier and cost soooo much less!  This tip seemed to work great on this trip.  We'll see if it holds next time I find myself on the road.  I would be curious if anyone else has any great nutrition and cost saving tips for road trips, with or without kids! 

Homemade Spaghetti

Ingredients:

1 medium onion, chopped

3-4 cloves garlic, minced

1 lb ground beef

1 large can crushed tomatoes in puree

Sliced Mushrooms

Spices, as desired

Whole Wheat Spaghetti Noodles

Brown onion, garlic and ground beef.  Add tomatoes, mushrooms and spices and simmer for 30 minutes.  Meanwhile, cooked noodles according to package directions!  Serve with mixed salad and milk for a complete meal!

Delay, again!

I apologize again! I am out of town for the next couple days and will have no internet access. Next update will be on Monday March, 9 2009.
-NutritionCents

Produce Trash Bag?

Get more bang for you buck with produce bags! I try to make sure I don't tear the bags as I'm putting fruit and veggies in it, then after we get home I wad them up and place them in the diaper bag. Presto--diaper trash bags! This saves me from having to buy "disposable diaper bags" and those extra pennies can go towards keeping fresh produce on the table!

Peanut Butter/Honey

Heres's an old, yet nutrition stand-by for lunches!

Peanut Butter Honey Sandwiches:
Whole Wheat Bread (check to make sure first ingredient is whole wheat flour)
Peanut Butter (I use natural peanut butter)
Honey

Spread Peanut butter on bread slices. Drizzle, then mix in honey on top. Cut sandwiches as desired. Serve with apple slices and oranges. Round out meal with a cup of milk.

Food profile: Sweet Potatoes (yams)

Why limit sweet potatoes to just Thanksgiving and Christmas?  This yummy and relatively cheap vegatable is loaded with nutrition that can be bought and served year round!  Sweet potatoes come in two different varieties:  moist-fleshed (orange and naturally sweet) and dry-fleshed (ivory).  Yams are loaded with beta-carotine (vitamin A) and is also a great source of magnesium, and potassium.  They are super easy to prepare.  I usually buy a bunch on sale, bake them up, scoop them up, mash them up and serve them up!  They can also be easily prepared in the microwave:  just pierce with a fork,  and heat them on high (approximately seven minutes, though times may vary slightly).  My kids (and baby) just love them!

Black Bean Salad

Black Bean Salad:

Ingredients:
Cooked Black Beans
Shredded lettuce
Diced tomatoes
Shredded Co-Jack Cheese
Organic Corn chips (I get these at Walmart--Corn, sunflower oil and sea salt)

Spread chips on plate, top (in any preferred order) with the warmed beans, lettuce, tomatoes and cheese. This is surprisingly yummy! I had my doubts when I first tried it, but my entire family (including my picky toddler) devoured it! Serve with fruit slices and you got a complete meal!

Make your own Broth

Here's a fun tip on how to save $$ from having to buy Chicken broth--make your own!  Don't discard the bones when you buy bone-in Chicken.  After you have cooked the chicken, place those bones in a slow cooker (or big dutch oven).  Cover with water.  Simmer for hours and hours.  I usually simmer mine for about eight hours.  THEN discard the bones.  Spoon the broth into icecube trays and freeze.  Then pop the frozen broth cubes into freezer bags.  When you need broth, just melt as many as you need for your recipe!

Chicken Noodle Soup

With colds and runny noses, we've made this in our house a lot over the past few days!  It is very yummy and easy to make!  This is a recipe adapted from the Campbell's Collection cookbook.

Chicken Noodle Soup

Ingredients:

2 Cans (14.5 oz each) Chicken Broth

Generous dash of pepper

1 medium carrot, sliced (about 1/2 cup)

1 stalk celery, sliced (about 1/2 cup)

1/2 cup uncooked medium egg noodles

5 oz cooked chicken, cut into small pieces.

In a medium saucepan mix broth, pepper, carrot and celery.  Over medium-high heat, heat to a boil.  Stir in noodles.  reduce heat to medium.  Cook 10 minutes, stirring oftern.  Add chicken and heat through.  Serves 4.  Double as needed for larger families.

Delay

Due to vacation and family illness, there (have not and) will not be any posts until next Monday--February 23, 2009.  Tune in, then, to read about home made Chicken Noodle Soup!

~NutritionCents

Repeats

To stretch out those dollars, try (for a month) a scheduled menu.  On Mondays and Tuesday, serve Beans and Rice (or similar) for dinner, on Wednesday and Thursday a Chicken and rice dinner, do a homemade pizza on Friday night, then let Saturdays and Sundays be open for suggestions from your family.  It sounds a little bland on paper; but there are many ways to slightly vary those meals, it keeps planning and grocery shopping easier and it will also save a few dollars too!

Honey Milk Balls

A yummy and nutritious snack aid!

Ingredients:

1/2 cup honey

1/2 cup peanut butter*

1 cup dry milk solids

1 cup uncooked rolled oats

Mix all ingredients well, then kneed until blended.  Shape into small balls.  These taste best cold!

*even better to use natural peanut butter

Vitamin C Reference

It seems during this time a year (Cold/Flu Season) we are all a little more conscience of trying to squeeze vitamin C into our bodies in hopes of preventing or lessening the effects of any sickness.  Here's a quick list of produce items containing vitamin C.  These are by no means the only foods containing vitamin C--but just a quick and hopefully attainable one for you.   Vitamin C is a 'water soluable' vitamin, meaning it needs to be replenished in our body each day!  The body does NOT store it!  Try to get one of these in a day!

Orange

Orange Juice

Other citrus fruit/juice

Kiwi fruit

Papaya

Tomatoes

Cantaloupe

Strawberries

Brussels Sprouts

Broccoli

Sweet Green Peppers

Bell Peppers

Basic Bean Burrito

If you have left over beans from Monday's post here's a yummy favorite in our house!

Ingredients:

Cooked beans (our favorite is Black Beans)

Warm tortillas

Shredded Cheese

Spread 1/4 of beans on a warm tortilla.  Mash beans with a fork and sprinkle with cheese.  Roll up and heat as needed.  Serve with sliced grapes and orange slices.  Round our meal with a cup of milk.

Twice a week for produce!

Tired of getting tons of produce, excited about the wonderful nutrition you'll have for the coming week, only to discover wilting and decomposing fruit and veggies four days later?  You think, what a waste of money!!  Yes!!  Consider buying only the produce you NEED for about three or so days and then doing a second (small) grocery trip during the week for another round of produce.

Basic Beans and Rice

Apologies for not getting this up yesterday---internet connection problems!  

Basic Beans and Rice

Ingredients:

1 lb beans

1 medium onion, chopped

2-3 cloves garlic, crushed

Brown Rice

Shredded cheese

The night before-sort, rinse and soak the beans in a slow cooker.  Next morning turning the slow cooker on for 7-9 hours on low.  At some point (either early or at least two hours before it is finished cooking) add the onion and garlic.  Also add any other spices you desire for extra flavor.  Serve over rice, top with shredded cheese.  Round out meal with cooked, chopped carrots and green peas.  Pour cups of milk for a complete meal!

Can you say, "Antioxidents?"

Going on the berry theme from yesterday's snack, I just have to plug the blueberry for it's nutritional value!  They are low in calories and rank near top on antioxident lists (foods to help prevent cancer)!  So, when they are in season and on sale, buy a carton and add to as many snacks, deserts and meals as possible.  You can put them in smoothies, mix with cream cheese in a bagel, add to yogurt, eat them just plain, etc.!  

Healthy Yogurt Snack

Ingredients:

Plain Yogurt

Organic Granola

Blueberries

Mix desired amount of each together!  Yum!

Tips:  I buy generic, plain yogurt for less than $2.00 a tub.  I also buy the generic granola for less than $3.00 a box and will sometimes subsitute raspberries, or bananas for this snack.  Berries are usually better priced in the spring and summer months!

Car Food Box

A tip on how to save some mega $$ when in the car.

We've all been there.  We're out and about with the kids (or just ourselves) and hunger strikes!  What to do?  The strong temptation, of course, is to pull through the drive through window of a nearby fast food joint.  If you're looking for a way to tame the fast food monster, save some money, yet not let hunger linger on--consider keeping a box of food and drinks in the car.  It doesn't have to be huge or elaborate, just functional.  We keep a small box in the back of our van filled with cheese/cracker snacks, juice bottles, water bottles, a jar of peanuts, a few bags of dehydrated fruit, and plain crackers.  Make sure anything you keep back there is "non perishable."  

Picante Chicken

Ingredients:

Chicken (any cut)

Jar of Salsa

Brown Rice

Shredded cheese (any kind)

Place chicken in caserole dish and pour salsa on top of chicken.  Bake for about an hour (more if using frozen chicken).  Meanwhile, cook brown rice.  Spoon brown rice on plate, then spoon chicken (cut up) on the rice, then place some shredded cheese on top.  Serve with green peas and corn.  Round out meal with a glass of milk.

(hint)--buying frozen peas and frozen corn are much cheaper.

Iron Absorbsency

Looking for ways to boost iron? A great way to encourage iron absorbency is to combine it with a vitamin C. For example, spaghetti is a great because the combination of iron in the ground beef and the vitamin C rich tomatoes enhances iron absorption in your body!

Egg Scramble Meal

Ingredients:
Eggs (beaten)
Shredded cheese (Cheddar, Co-Jack, Monterey Jack, etc.)
Splash of Olive oil
pinch of Salt
dash of Pepper

Splash oil in a skillet (non-stick is preferable). Add beaten eggs, salt and pepper and scramble over medium heat. Add cheese just before eggs are done. Spoon onto plates. Compliment with slice of whole wheat toast, apple slices and grapes. Serve with juice (one part juice, one part water).