Smart Eating: Budget-Friendly Tips to Stay Healthy With Rising Food Prices
With rising food prices on everyone’s mind, here are some budget-friendly tips to help you bring home healthy food without breaking the bank!
As food costs continue to rise, it can be challenging to maintain a healthy diet without breaking the bank. Due to bird flu, eggs in particular have risen to insane amounts, that is, if you can find them on store shelves. As a result, weekly grocery runs have steadily increased, leaving many New Yorkers to skimp on pricier items, some of which offer good nutrition for more affordable items that may be lacking in the nutrient department.
In celebration of National Nutrition Month, New York City’s oldest and largest food rescue organization, City Harvest, is sharing practical tips to help New Yorkers stay healthy while facing egg shortages and soaring grocery prices.
Hillary Getty, Director of Nutrition and Culinary Education at City Harvest, gave us budget-friendly alternatives and nutritious solutions to ensure your meals remain wholesome, satisfying, and affordable. These tips will help you make the most of your food while keeping your health a priority.
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Egg Alternatives
Tofu is an inexpensive and easy-to-cook protein made from soybeans. Instead of scrambled eggs in the morning, try a delicious and heart-healthy tofu scramble.
Put a skillet over medium heat and add a drizzle of oil, then crumble or mash a block of extra-firm tofu in the pan. Add herbs and spices, such as turmeric, garlic powder, onion powder, and black pepper, to taste. (Turmeric gives the tofu scramble a bright yellow color so it looks very similar to scrambled eggs.) Cook, stirring regularly, for about five minutes, or until the liquid cooks off. Serve with whole wheat toast and your favorite fruit or add to a tortilla with your favorite salsa for a breakfast burrito!
For a creamier scramble, add a tablespoon or two of milk (or an unsweetened non-dairy milk of your choice) and stir to combine. To add more nutrition, add your favorite chopped veggies to the pan to soften before adding the tofu.
Staying Hydrated
It can be harder to get the recommended amount of water needed during the colder months. Try warm water with lemon, hot teas, and broth to stay hydrated and warm throughout the day.
Save veggie scraps while you cook in a bag or container in the freezer. Once the container is full, toss all of the scraps in a large pot. Add any veggies in the fridge that you won’t use before they go bad, and any additional garlic or ginger to taste. Cover with water and bring to a boil, then simmer for 30 minutes to an hour. Remove the veggie scraps and enjoy! You can sip the broth or use it to add to soups, stews, or as a cooking liquid for rice or pasta for added flavor and nutrition.
Canned and Frozen Foods
Canning and freezing keep nutrients intact and can be more affordable and easier to keep on hand than fresh produce, especially in the winter when many items are out of season. Be sure to check canned and frozen packages for sodium and added sugar.
It’s easy to add frozen berries or canned peaches to oatmeal for a high-fiber breakfast that can help reduce cholesterol levels.
Add veggies to stretch your favorite recipes into additional servings, each with added fiber and nutrients.
Beans as a Protein Source
Beans are a great source of protein and fiber, and they can be used in a variety of recipes. Try one of our favorites, like our warm and comforting White Bean Chili or, for a fun appetizer or snack, our Vegetarian Buffalo “Chicken” Dip.
Reducing Sodium Intake
Sodium can increase blood pressure. To reduce the salt you add to your food, use herbs, spices, citrus, or vinegar to add flavor to your dishes. When choosing packaged foods, compare products and choose those with less sodium.
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