tips for eating right inexpensively

Q:   Dear GreenSmoothieGirl, I can’t afford to eat the way you suggest. Any ideas?

A:   Most people base their purchasing decisions on taste, convenience, price, appearance, and shelf life.

Of course, what tastes good is dictated by our addictions, and you know if you read my blog that sugar is the most addictive substance on the planet.   Having to wash fruits and vegetables can’t compete, for convenience.   Organic produce doesn’t always look shiny and pretty.   And produce and most whole foods don’t last long on the shelf.   Nutrition is the loser in most buying criteria and decisions!   (If you don’t believe me,  take a peek at  what’s in virtually all grocery carts next time you’re in the store.)

I do have 11 tips for you to save money (and many more are in 12 Steps to Whole Foods):  

  1. Plan meals ahead of time and keep a shipping list to avoid impulse buying.  Along with your shopping list, keep a list of what constitutes “good” prices, as well as a calculator to take along on shopping trips. 
  2. Quit buying chips, soda, and packaged cookies and candy. Quit buying meat.   Quit buying fast food. These things are costing you more than you may realize.
  3. Instead, buy grains and legumes, which are higher in protein than people expect, inexpensive, and they keep in storage for years.   Try serving grains/legumes most nights a week instead of meat.      
  4. If you have a family, invest in a big freezer.   Put it in the garage.   Buy it used if you need to.
  5. Start learning what things cost, and buy larger quantities (5# or more) of produce, nuts, seeds and grains when they’re in season and on sale.
  6. Freeze on-sale fruits in small bags in the freezer.   Put greens in the freezer for green smoothies, if you can’t use them before they will go bad.   Freeze bulk-purchased nuts and seeds in freezer bags.
  7. Ask around and find the buying co-ops for local produce and health-food items.   Get on email lists for those co-ops.   You don’t have to buy huge bulk amounts for Azure Standard and other co-ops.
  8. Dig a cold-storage hole in the ground against your home, if possible, line it with plastic or wood or straw, and put a wooden lid on top.   Store potatoes, onions, carrots, homemade sauerkraut, nuts, seeds, and oils through the winter.
  9. Grow a garden.   Even if all you have is a patio or tiny backyard, you can grow a surprising amount of produce.   This will give you organic produce, and you can freeze whatever you’re not able to use, for fall and winter months.
  10. If organic produce is really expensive, buy conventional and just wash it well, with a veggie soap.   I use Shaklee Basic H.   A gallon of it lasts me a decade.
  11. Go shopping when you’ve just eaten, not when you’re hungry.   Then planning and intelligence informs your shopping decisions (not cravings and addictions).

It just keeps giving! On extending the life of the garden—

It’s going to freeze any night now, and I’m leaving town, so we undertook a family project today  to bring  in most of the remaining garden crops.   Since I quit  putting up  sugar-added, processed food in jars years ago, I’ve learned new ideas to preserve nutritional value in my garden’s yield.   Here’s how the garden will “keep on giving” its raw food in the next few months, based on what we did today:

1.   We made sauerkraut, one of  Libby’s favorite  foods.   It’s raw AND preserved for the winter, and it provides good lactic acid and healthy cultures your body needs to aid digestion, when used as a condiment or side dish at dinner.   Dennis cut all the last heads of cabbage out, and shredded them in the food processor.   I banged on  the shredded cabbage  with a metal ladle for a while (couldn’t find anything better to use) to release the juices.   I then packed  it tightly in  quart jars.   Then I  added to  12 cups of water (for my six quarts),    6 Tbsp.  Original Himalayan Crystal Salt,  6 Tbsp.  whey (from my kefir), 4 Tbsp. whole mustard seed, and  1 Tbsp. cumin  (those last two ingredients are optional, and if you don’t have whey, just double the salt).   I stirred  it well and poured it over each of the  6 quarts of cabbage until covered.   I put on lids tightly (used ones are fine—they don’t need to seal) and  put them in my pantry for a few days.    I will transfer them to the basement cold storage next week (but anywhere dark is fine).   It will keep all year.

2.   Emma and Cade cut down all the chard, washed it, cut it in thirds,  bagged it in gallon freezer bags, and put it in the freezer.   It’s many weeks’ worth of green smoothie ingredients.   You can’t preserve greens for other uses, but who cares if wilted, formerly frozen greens go in your green smoothie where it gets all blended up anyway.

3.   I made 3/4 gallon of nutritious pesto sauce with spinach and basil from the garden (I would HATE to see the basil go to waste—see my recipe collection).   I put enough for individual family dinners in containers and stuck them in the freezer.

4.    The kids  brought in all the bell peppers—red, yellow, and green—as well as jalapenos and Anaheims, and I chopped and bagged them in sandwich bags to  add  to big pots of  vegetarian chili (see my recipe collection) this winter.

5.   Cade pulled most of the beets—some as big as softballs!—and  washed/bagged/froze  the greens for use in green smoothies.   I peeled the beets and froze chunks for my Hot-Pink Breakfast Smoothie and Beet Cake (see my recipe collection).   I think I have enough to last  the year in my freezer.

6.   Tennyson and Libby picked all the green tomatoes and laid them on newspapers in the basement.   Once we had fresh tomatoes all the way until Christmas using this method of slow-ripening green tomatoes!   I chopped some tomatoes and froze them in small bags in the freezer, too, for soups and chili when it’s cold.

7.    I shredded all the zucchini (I hate to see it go to waste—those plants are  SO prolific).   We put them in the freezer in quart-size bags, to make zucchini bread and zucchini fritters (recipes in my Sept. blog) and zucchini pitas (in my recipe collection).

I didn’t have much corn this year, but if I did, I’d cut corn off the cobs and freeze the corn for our favorite black bean/corn/red pepper salad (in my recipe collection).   I planted some chard and spinach a few weeks ago, and though it’s much too small to harvest now, it will survive the frost and just explode in early spring!   At that same time, I’ll be planting, so I have plenty of greens from April through June—and chard will take us all through the summer and fall (it doesn’t bolt like spinach).

My husband is building me some winter grow boxes so I can experiment with maiche and other cold-weather greens growing throughout the snowy, cold winter.

So it was a productive day—the kids learning a work ethic and participating in “the law of the harvest.”   And we have lots of food for the winter.