Ep.84 | Hacks for Healthy Cooking and Eating on a Budget
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The Happy Diabetic Kitchen
To cook and eat heathy food on a budget, you will need a plan!
You can stay on a budget AND cook and eat food that is delicious and healthy if you plan wisely. In this podcast, I will share with you some tips and strategies that we have learned to use in our home. Tips and hacks include, planning ahead, how to shop the aisles, where to shop, and what to buy! According to MarketForce Information's 2023 U.S. Grocery Benchmark Study, it matters what stores you shop in to get the most value for your dollar.
While buying fresh produce is always a great option, go with the frozen stuff if you’re looking to save and/or have concerns about being able to use something up in time. Frozen fruits and veggies cost a whopping 20 to 30 percent less than their fresh versions, and they’re still packed with nutrients! By following my hacks and being mindful of your purchases, you can stretch your budget while still enjoying a verity of healthy and delicious meals through the week!
Happy Shopping and Cooking!
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Recipe of the Podcast
Vegerable Chicken Soup
Don’t you just love when food is both delicious and good for you? This home-cooked classic is a sure win with the family!
Ingredients:
2 tsp chopped garlic
1 Medium chopped onion
2 T olive oil or canola oil
32 oz chicken or vegetable broth
15 oz canned corn (drained)
15 oz canned mixed vegetables (drained)
15 oz canned green beans (Do not drain)
Fresh diced or canned tomatoes (Do not drain)
15 oz Pinto beans or black beans (drained)
1 ½ cup cooked and diced chicken, or 2 - 5 oz canned chicken
1 cup cooked pasta or ½ cup cooked rice
Salt and pepper
Lets Put it together:
Saute the chopped onion and chopped garlic in oil in the soup pot on medium heat until soft.
Pour in the chicken or vegetable broth.
Drain vegetables and add to the soup mixture.
Add beans (drained)
Add tomatoes… you do not need to drain these if you are using canned tomatoes!
Add chicken and cooked rice or pasta.
Add salt and pepper to taste.
Simmer for 30 minutes. Stir to combine and remove from heat. Serve warm.
For a tasty Hamburger Vegetable Soup, you can easily replace the chicken with cooked hamburger and the broth with a beef broth. Yummy!
Recipe by The Happy Diabetic Chef http://www.happydiabetic.com
