LMH Educator Offers Tips for Cutting Costs & Improving Nutrition
Aynsley Anderson suggests ways to save money and improve nutrition.
Read Kerrey Britt’s LJWorld story.
Here are some grocery shopping tips that Aynsley Anderson, community education coordinator at Lawrence Memorial Hospital, offered in this month’s issue of Wellness Words, LMH’s monthly newsletter. They are from the U.S. Department of Agriculture:
- Look for bargains on day-old bread and other bakery products. Try to select whole-grain items.
- Buy regular rice, oatmeal and grits rather than flavored or instant types.
- Look for large bags of frozen vegetables. You can cook just the amount you need, close the bag tightly and pop back into the freezer for future use.
- Buy seasonal fresh fruits when they may cost less.
- Use dry beans and peas instead of meat, poultry and fish. They provide similar protein but cost much less. Or add them to meat-based recipes to enhance nutrition and decrease the amount of meat needed.
Anderson also included the following chili recipe from the USDA’s Center for Nutrition Policy and Promotion:
1 pound ground turkey
3/4 cup minced onion
2 tablespoons margarine or olive oil
3 cups water
1/2 teaspoon garlic powder
1 tablespoon chili powder
1 tablespoon dry parsley flakes
1 teaspoon paprika
2 teaspoons dry mustard
1 15.5-ounce can red kidney beans (drained)
1 6-ounce can of tomato paste
1/2 cup pearl barley
3/4 cup shredded cheddar cheese
In a large sauce pan, cook turkey and onions in margarine or oil until turkey is browned and no longer pink in color, about 9 minutes. Drain; return turkey and onions to pan. Add remaining ingredients except cheese, to turkey mixture; bring to boil, stirring frequently. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover and simmer another 30 minutes, stirring occasionally.
Serve over cooked macaroni (whole wheat is preferable). Sprinkle 3 tablespoons cheese over each serving of chili. Serves 4.
Per serving: Calories: 540, Total Fat: 26 g., Saturated Fat: 9 g., Cholesterol: 104 mg., Sodium: 579 mg.
Note: You can add green pepper, canned tomatoes, grated carrots and other vegetables to this recipe to make it more nutritious.