4 Bananas and pears usually cost less than apples, plus they customarily en- dure fewer pesticide applications.


4 The best animal protein award goes to roasted turkey; hot dogs ranked last.


4 The next-best animal protein identi- fied is a whole chicken, roasted at the beginning of the week and used in vari- ous ways for future meals.


4 Fresh, whole carrots and sweet pota- toes are among the best produce buys, but frozen corn and broccoli almost always cost less than their fresh equiva- lents and are just as nutritious.


4 A serving of oatmeal is half the cost of sugary processed cereals, plus it’s more filling and causes less fluctuation in blood sugar levels.


4 Canned salmon is almost always wild caught and is much cheaper than fresh, but be wary of BPA (bisphenol-A) migration from the can.


4 Queso blanco, a mild, soft, white cheese common in Latino cooking, is both less expensive and less processed than many other cheeses.


Change Our Routine Tracie McMillan, of Ann Arbor, Michi- gan, author of the bestselling book, The American Way of Eating, learned how to eat on a tight budget as an under- cover journalist. She had to budget for food based on wages working on a farm in California, in the produce depart- ment of a Michigan superstore and in a New York City restaurant kitchen. The task was even more difficult because she was determined to eat as healthy as possible. “Time and energy are key ingre-


dients when cooking from scratch,” says McMillan. “I was exhausted after a day spent working these physically demanding jobs and quickly became more apathetic about healthy food than I generally am.” Without disposable funds for the fast-food route, cooking from scratch was mandatory. She learned how to soak beans overnight, cook a large pot of them and freeze helpings to reheat


later. The cost was about 50 cents a meal, compared with $3 for two or three servings from a can. Eggs, brown rice and sweet potatoes became an important—and healthy—part of her weekly diet. Mc- Millan also gained a lasting affection for roasted vegetables, both as part of meals and as snacks. “I just cut up a couple of sweet potatoes, add some broccoli or beans or whatever is cheap at the supermarket or farm- ers’ market, toss in a tablespoon of


olive oil and I’m set for two or three days,” she says. Also, “I learned to use meat more as a seasoning than as a main course.”


Find more tips and pages of recipes at ewg.org/goodfood.


Kathleen Barnes has authored many books on natural health, including Rx from the Garden: 101 Food Cures You Can Easily Grow. Connect at KathleenBarnes.com.


Eat Well, Spend Less


4 Freeze cheese that starts going bad. Defrosted cheese tastes best melted. Don’t buy shredded cheese—shred it at home.


4 Substitute yogurt for cream and sour cream in recipes. Drain yogurt in a coffee filter to thicken. To economize and reduce package waste, buy in vol- ume and measure out small servings.


4 Cut and freeze fresh fruit when it’s on sale or overripe. Use later in smoothies, oatmeal or yogurt. To eliminate clumping, lay pieces on a tray to freeze or freeze pureed fruit in ice cube trays. When frozen, transfer to a bag.


4 Make sure the word “whole” is in the very first ingredient listed on the label. “Multigrain” or “wheat” lan- guage or a brown color isn’t enough.


4 Start kids off right with whole grains, not white bread and white pasta. If they’re not used to whole grains, mix them in gradually.


4 Buy in bulk and stock up dur- ing sales. Avoid pricey oatmeal packets; they’re often loaded with salt and sugar. Buy whole- grain bread on sale and freeze.


4 Add nuts to oatmeal, cereal, salads and stir-fries for healthy, hearty


natural awakenings August 2013 43


meals. Raw nuts are often the less expensive option; roast them for a delicious snack. Freeze nuts so they’ll stay fresh longer.


4 Whole or cut-up bone-in chicken can save money. Buy family-size packs on sale and freeze. Bake extra and use all week.


4 Soak and cook dried beans to save money.


4 Before vegetables go bad, freeze them or make soup.


4 Stock up on veggies that store well in a cool, dry place. Potatoes, car- rots, pumpkin, calabaza (squash and melons) and sweet potatoes hold their taste for several weeks. Frozen vegeta- bles and cabbage keep well, too.


Source: ewg.org/goodfood


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