Posted by Beth Sumrell-Ehrensberger on Tue, Jun 16, 2009
I'm a dietitian, which means it's practically required that I toss a couple scoops of whole grains from the bulk bin into my grocery cart each week. Truthfully, while I love to serve a variety of adventurous whole grains, sometimes I just need something that's fast to make (and of course, still nutritious).
That's why bulgur is my go-to grain on busy days. It's sold parboiled and dried, so it doesn't take much longer to cook than pasta. Best of all, it requires no pot! Just pour 1 cup of bulgur into a bowl and add 2 cups of boiling water. Let the water and grain sit covered for about 20 minutes while you do something else, like make the rest of dinner or lunch for the next day.
You can use bulgur as the base to a classic homemade tabouleh, add it to sautéed veggies, or combine it with your usual pasta salad ingredients for a new spin on something familiar. In cooler weather, a dry handful adds filling fiber to soup, chili and stew. And, if you're pinching pennies (and who isn't these days?), bulgur's hearty texture can help you stretch the reach of a small amount of meat in casseroles—which is good for your wallet as well as your waistline!
Posted by Stephanie Clarke on Mon, May 11, 2009
Coffee shops are like a second office to me when I'm on the road—I can find a Starbucks almost anywhere in the country and they offer reliable internet. In fact, there are days like today when I find myself having one or two meals or snacks there. Thankfully, they have lots of great tasting, healthy, and surprisingly affordable, choices. Here are two meals that I had today along with the calorie and cost breakdown:
Breakfast
Spinach, Roasted Tomato, Feta and Egg Wrap (270 calories, 8 grams fiber) with a tall coffee with about three ounces nonfat milk (about 15 calories)
Cost: $3.95 (Combo meal)
Lunch
Turkey and Swiss sandwich with light mayo (390 calories, 2 grams fiber) with a Grande ice water (0 calories)
Cost: $4.95
Total cost: $ 8.90 (without tax)
I'm a huge fan of meals at home because I have control over my ingredients and can make a great meal for a low cost. But when that's not an option, it's nice to know that you can get two healthy meals for less than $10 at your local Starbucks.
And here's a waist-friendly and wallet-friendly snack idea: A tall nonfat latte with a piece of fruit. In the mood for something sweet? Instead of going overboard with a giant cookie or apple fritter (both more than 400 calories!), spend just 80 calories for a small double chocolate brownie cookie with your latte.
Posted by Janis Jibrin on Tue, Mar 10, 2009
We're all looking for ways to pinch pennies in these tough economical times, and believe it or not, you can find some pretty big savings at your supermarket. Check out some of my favorite budget staples below. (Note: The prices reflect the Washington D.C. area where I live—prices in your area may vary.)
CABBAGE
Cost: $1.50 for a two-pound head (five cents per ounce)
Why it's a deal: Cabbage is chock-full of cancer-fighting phytonutrients and is a great source of vitamin C and fiber. Plus, there are so many ways to use it.
CHICKEN THIGHS
Cost: $1.89 per pound (12 cents per ounce)
Why it's a deal: Chicken breast gets all the glory because it's so lean, but even with double the fat and saturated fat, skinless thighs are still a lean meat, with just seven grams of fat and two grams of saturated fat per three ounces cooked. They're so much moister that you don't have to worry they'll turn out dry. And, they're about half the price.
EGGS (supermarket brand)
Cost: $1.99 per dozen (17 cents per egg)
Why it's a good deal: Eggs offer the highest quality protein, and though they're high in cholesterol, it's usually not a problem for most people. That's because saturated fat in foods—not cholesterol—has a bigger effect on blood cholesterol. And the three grams of saturated fat in two eggs is not much. Looking to cut calories, try liquid eggs in a carton (AllWhites and Better'n Eggs carry the Best Life seal). While liquid eggs are pricier than whole eggs, it ends up costing nearly the same if you remove the yolk and make a cup-for-cup comparison. In other words, 1/4 cup liquid eggs is the equivalent of two large egg whites and costs nearly the same amount.
FRESH TROUT, CATFISH OR TILAPIA
Cost: $6 to $7 per pound (38 to 44 cents per ounce)
Why it's a deal: Fresh fish can be very pricey. In fact, you can spend $17 or more per pound on some fish, but these three options are usually the least expensive. Trout is my favorite one, and it's also the highest in omega-3 fats.
IN-SEASON FRUIT
Cost: $1.25 per pound or more
Why it's a deal: You often pay less for in-season fruit because it doesn't have to be shipped in from far-away places. I'm lucky enough to have a farmer's market nearby, and I always find that prices are comparable or even a little less than the supermarket. And there's no comparison in taste!
LENTILS (supermarket brand)
Cost: 85 cents per one-pound bag (five cents per ounce)
Why it's a deal: Lentil soup, lentil chili, lentil stew, lentil curry, lentil salad with herbs and vinaigrette—there are so many delicious ways to make lentils. And, all legumes are fantastically nutritious—rich in fiber, iron, B vitamins and phytonutrients—and cook quickly.
OATMEAL (supermarket brand)
Cost: $2.99 per 48-ounce can (seven cents per ounce)
What it's a good deal: You can get your cholesterol-lowering soluble fiber for just 10 cents per 1/2 cup (dry) serving.
PEANUT BUTTER
Cost: $2.50 for an 18-ounce jar of regular (14 cents per ounce); brands that contain no partially or fully hydrogenated oil are usually a little more expensive
Why it's a good deal: Although high in fat, peanut butter contains mostly monounsaturated and polyunsaturated fat, which don't raise LDL ("bad") cholesterol, and it's fairly high in protein. It also contains compounds that help lower blood pressure. And, who doesn't like peanut butter? Smart Balance peanut butter carries the Best Life Seal because of it's added health twist: Heart-healthy omega-3s, which in my opinion, more than justify its extra cost. It's still a low-cost, satisfying food.
SARDINES (Brunswick brand)
Cost: $1.49 per 3.75-ounce can (39 cents per ounce)
Why it's a good deal: Sardines are a very good source of omega-3s, and, if you buy them "bone-in" (most sardines come this way), you get more calcium in a 3.75-ounce can than you do in a cup of milk. Check out the "Crispbread Open-Faced Sandwich with Sardines and Sweet Pepper" in Bob's new The Best Life Diet Cookbook—it's really delicious and very easy to prepare.
For more healthy-eating advice, join Bob Greene's TheBestLife.com.