1. Quinoa. My favorite whole grain, quinoa has found a permanent place in my kitchen over the last few years due to its stellar protein value.  Quinoa, pronounced “keen-wa”, has a slightly nutty taste and cooks in about ten minutes.  Try: using quinoa as the base for stirfries, or make a whole-grain breakfast bowl with Greek yogurt and fruit!
2. Bulgur. Also known as cracked-wheat, bulgur can be found in most bulk-food or baking sections of the grocery store – even try finding it in the cereal/oats section!    It also cooks quite quickly, and is extremely versatile when adding it to your meals.  Try: tossing bulgur in homemade soup to increase the fiber content, or make it the base for a “salad” of sorts with chicken, black beans, veggies, and salsa on top!
3. Whole grain rice and pastas. This is especially where the food industry has come leaps and bounds in terms of what is appearing on the shelves in our supermarkets.  Now you can find dozens of different whole grain pastas in front of you, and whole grain rice that doesn’t take as long to cook as it used to.  Try: swap your white pasta and rice out for whole grain versions instead, or mix them half-and-half until your family adjusts to the taste!
4. Oats. Another one of my faves, a warm bowl of oatmeal is especially comforting as we gear up for these colder mornings.  Choose old-fashioned/large flake oats at the supermarkets, or steel-cut oats – which take longer to cook but are wonderfully chewy.  Try: making your own oatmeal at home (here’s a fave recipe of mine for Almond-Banana Oatmeal!), or using oats for half of the flour in your next muffin, bread, or cookie recipe!

Assistance provided by Megan Skinner

1.  Use up ingredients you already have.  Before heading to the grocery store, take a look at what you already have tucked away in the pantry to see if you can use it in a dish.  Breadcrumbs and canned tomatoes?  Pick up some eggplant and make eggplant parmesan.  Whole-grain rice and salsa?  Pick up some peppers and onions and make a Mexican-inspired rice dish.

2.  Buy in bulk when it makes sense.  Buying products in bulk can save you a lot of money, but try to only do so if the product is one you would normally eat.  Try to also look for the buy-in-bulk deals on healthier options so you don’t fill up your house with junk food.

3.  Cook more than one meal at a time.  Wondering how this tip saves you money?  Cooking extra meals gives you options later on in the week, and can be great if you’re feeling tempted to spend lots of money on expensive takeout or restaurant meals.  Knowing that you’ve got a healthy and delicious homemade meal ready to go at home means you’re less likely to spend unnecessary money.

4.  Don’t buy more fruits and vegetables than you need.  Fruits and vegetables are definitely healthy choices, don’t get me wrong here.  But they can also be quite perishable, and the last thing you want to do is be throwing out produce because it’s gone bad before you can get to it.  Only buy what you need and make sure to eat the more perishable items first (usually fruits).

5.  Take advantage of frozen vegetables.  This one helps with the previous tip – you can use up your fresh vegetables earlier in the week, and then rely on frozen veggies to last you until your next grocery store trip!  And don’t be worried about using frozen produce – they’re often picked at the peak of their season and immediately frozen, so all those nutrients are locked in.

6.  Build meals around cheaper staples.  Potatoes, carrots, onions, pasta, and rice are relatively inexpensive staple items, no matter what store you shop at.  Utilize their low-cost nature by building meals around them to create healthy options.  The key here is to still prepare them in healthier ways – this doesn’t mean making French fries and carrot cake all the time!

7.  Get creative in the kitchen.  Craving pizza but don’t want to fork over the money to get it delivered, or can’t get to the grocery store?  Keep a jar of pizza sauce (or make your own!) in the cupboards and you can make pizza whenever you’d like.  If you don’t have access to pizza dough, try using Arnold’s Sandwich Thins or even tortillas!  Get a little more creative with your meals and you’ll be able to make the inexpensive ingredients come to life!

8.  Use slices or cubes of meat instead of whole pieces.  Instead of making meat the star of your meals, make it a team player – include it, but shift the focus to the other ingredients.  If you’re creative enough, you can stretch out small portions of pork tenderloin or chicken breast into two family meals with the addition of a whole grain and lots of veggies! Don’t forget, you can get protein from grains, beans, and dairy, so don’t be concerned that you won’t be meeting your needs.

9.  Incorporate beans.  This might be the easiest tip on the list!  Beans are extremely nutritious, delicious, and versatile – add them to salads, pasta, soups, and more!  If you haven’t tried beans yet, pick up a can the next time you’re at the store and search for a great recipe to use them.  Once you start to enjoy using beans in your cooking, buy dried beans and cook them yourself to save even more money!

10. Grow your own.  Whether it’s a small tomato or pepper plant, or herbs like basil, chives, or rosemary, growing your own food can easily help you cut down food costs.  Start slowly with just one plant and enjoy eating your own home-grown ingredients!

Assistance provided by Megan Skinner

1. Teach them where their food comes from. Take them with you to the farmer’s market or start planting your own vegetable garden; help them realize that food doesn’t come from a box!

2. Make decisions together.  Allow them to choose two favorite fruits or vegetables the next time you’re out shopping for food so they can feel like part of the grocery experience.

3. Educate along the way.  Sneak in some fun facts about fruits and veggies while you’re cooking or shopping, or tell them stories about favorite meals you had growing up.

4. Be a role model.  Try to not only eat healthy, but also to enjoy food – all kinds!  Teach them that while the focus should be on real foods, all foods can be a part of a healthy lifestyle.

5. Embrace the mess.  It’s inevitable that mixing recipes and creating meals with your child will leave the kitchen a little messier than usual, but allowing the kitchen to become a disaster zone might inspire some creativity from your children if they know it’s all about the food.

6. Celebrate the entire dining experience.  As parents, we need to celebrate and enjoy sharing meals and starting food traditions together with our families, and we can pass on that message to our children.

7. Always appreciate their efforts.  It’s important to recognize their contributions in the kitchen, and thank them for their help in preparing your latest culinary creation to enjoy.

8. Make it fun!  Have them snap green beans, stir big bowls of dough, mash potatoes, add in spices, or toss salads together.  Kids can be involved while still being safe – you can even get them a fun apron or chef’s hat to get them more excited!

How do your children help you out in the kitchen? I’d love to hear your tips!

Assistance provided by Megan Skinner

• Blender
• George Foreman grill
• Cutting board
• Measuring cups
• High-quality knives
• Non-stick skillet
• High-quality cookware set with lids
• Mixing bowls
• Rubber spatulas
• Non-stick bakeware

Here is a great starter recipe to try:

Vegetable Scramble:
2 whole cage-free eggs + 6 white of cage-free eggs
½ cup organic 1% milk
1 ¼ cups vegetables of your choice (baby spinach, bell peppers, tomatoes, onions, etc.)
Salt and Pepper

-Beat together the whole eggs, egg whites, and milk and cook in a nonstick skillet on medium heat.
-Sauté the vegetables separately and add them to the egg mixture slightly before the eggs are completely cooked. Salt and pepper to taste.
*To sauté, heat a small amount of oil (almond or coconut oil). Cut vegetables into small pieces and move them quickly around in the heated pan until brown and soft.

Before you know it, you will be cooking like a pro and enjoying the benefits of eating healthy, homemade foods!

Research Assistance by Kaylee O’Connell