Wednesday, 03 August 2016 13:47

Greek Salad

Are you sick of boring old salads? Try this quick and light, Greek Salad. It would be great to take to a barbeque.

I was at the  Farmer's Market yesterday and picked up some fresh vegetables then grabbed some Goat's Milk Feta to put with it.  I have loads of fresh basil in the garden so that was picked and washed then added at the end.  

1 cup red peppers, chopped
1 purple onion, chopped
1 cup grape tomatoes, cut in halves
1 small container of Crumbled Feta Cheese (plain or herbed)
1-2 cucumbers, chopped
1/2 cup Sliced kalamata olives

Fresh basil and chives if you've got it

A drizzle of balsamic vinegar and grape seed oil
1-2 tsp of Greek seasoning, I used Epicure's Greek Salad Dressing herbs.

 

 

Published in Salads
Thursday, 03 March 2016 20:41

Nutrition on a Budget

You don’t have to spend a lot of money to eat nutritionally. In fact, the opposite is true. Packaged, prepared, brand-name, imported, out of season, and convenience foods will eat up your grocery budget in no time. Here are some healthy shopping tips to get you well on your way to a healthier lifestyle no matter what you dietary needs are.

  • Buy the whole chicken and cut it up yourself.
  • Grow your own – cherry tomatoes, herbs, lettuces, and small peppers can be grown in pots on your deck during the summer months
  • Eat more vegetarian meals – meat is very expensive and unless you’re buying free range, you should be questioning the quality.
  • Buy in bulk, avoid excess packaging
  • Cook more – eat out, less. 
  • Cook/Prepare in quantity – invest in a slow cooker (Cost is approx. .50¢ to operate for 8 hours)  Also having leftovers for lunch will save you from buying lunch out.
  • Buy in season and buy locally – to avoid transportation costs
  • Take your lunch to work/school
  • Make your own coffee – or better yet, drink green tea instead
  • Eat nutrient dense food – you’ll be less hungry
  • Stock up on sale items
  • Shop late on Saturday night or early Monday morning and take advantage of the marked down meats and produce
  • Check out the reduced bins and racks (Example: SuperStore, Zehr's)
  • Avoid luxury items – reserve these for “treats” only
  • Join a food co-op like the Good Food Box or hit up the local Farmer's Market
  • Check out weekly grocery store flyers or PC Points Card
  • Avoid brand names and choose generic brands instead, it's the same thing
  • Be aware of the “unit” price. A less expensive product may also be a smaller quantity
  • Use coupons - but remember, coupons are usually for name brands. Even with a coupon the generic brand often still costs less
  • Ask the butcher for bones for your dog and use them for soup stock – Fido will have to find his own bones.
  • Don’t throw out wilted veggies – these make beautiful soup stock that can be frozen and used later
  • Don’t spend too much time in the grocery store – you’re apt to spend more
  • Be aware that foods at eye-level in the grocery store tend to be more expensive
  • Don’t succumb to advertising – taste the samples but don’t buy – these are rarely sale items.
  • Avoid “ready-to-eat” foods. Buying basic food items will save you money and will be healthier for you and your family.
  • Read labels – be sure you’re getting the best nutrition for your food dollar.
  • Foods that have a Nutrition Facts label will also have an "ingredients" list. The ingredients are listed from "most" to "least" -- in other words, if sugar is the first ingredient, you know that the food is mostly sugar!
  • Shop wisely by using a shopping list, compare prices, and look at labels
  • Shop alone if you can, and be sure that you aren't hungry when you go - hungry shoppers find it hard to stick to the list!
  • Be flexible -- if you see an unadvertised special that is too good to pass up, change your plan -- add that food to your list.
  • Plan meals ahead, know what you have on hand and think about what you would like to cook
  • Make a food budget, and stick to it!
Published in Deanna's Blog