Advertisement 5 cups a day has long been recommended by the USDA’s My Pyramid Program to reduce the risks of heart disease, high blood pressure and development of type 2 diabetes.
The health benefits of eating fruits and vegetables are well documented, but getting a variety of fruits and vegetables into the diet can sometimes be expensive. Here are some ways to minimize your grocery bill and maximize your nutrition.
Work the sales
Most grocery stores feature weekly sale items. As you make your grocery list, study the sale fliers and buy only what is on sale that week. Shopping this way automatically offers variety as sale items change each week. Buy only what is needed so you don’t waste anything. Keep an eye on seasonal produce. For example, apples and pears are ripe and on sale in the fall, while clementines are typically cheaper during December. Onions, celery, carrots and cabbage are usually sold at a reasonable price.
Buy the farm
If you are lucky enough to live near a farmers market, this is an opportunity to buy produce picked fresh from a local farm and usually priced lower than at the supermarket. Shopping at the end of the market day can potentially provide some added savings because some vendors would rather sell their products at a discounted price than take them back home again.
Opt for frozen
Not only can you save when buying frozen fruits and vegetables (remember to buy what is on sale), you can add nutrition to any meal, anytime. Another benefit to buying frozen is that there is no need to worry about waste. These items will be stored directly in the freezer. Next time you are in the kitchen, add extra veggies to soups, stews, casseroles or a pasta dish.
Plant a garden
One of my favorite ways to save money on fruits and vegetables is to plant a garden. Not only will you get a great variety of fresh produce, but you also can be physically active planting and maintaining the garden. Gardening can burn up to twice as many calories as brisk walking. Planting a garden offers big benefits in so many ways. The obvious benefit is having healthy food at your fingertips every day.
To increase your fruit and vegetable intake and become a healthier you, enjoy this tasty “Gundersen Lutheran Winning Weighs in the Kitchen Cookbook” recipe from Thomas Sacksteder, certified executive chef.
Oven Roasted Vegetables
2 medium onions, cut in half, approximately 1-1/2 cup
2 medium zucchini,approximately 1-1/2 cup
2 red or yellow peppers, cut in half, seeded, approximately 1-1/2 cup
2 whole heads of garlic, approximately 1/4 cup
2 carrots, approximately 1-1/2 cups
2 tomatoes, medium in size, approximately 1 cup
1/4 cup olive oil or vegetable spray
Salt to taste
Preheat oven to 350 degrees. Place vegetables onto a sheet pan coated with vegetable spray. Spray vegetables lightly with oil and sprinkle lightly with salt. Place into preheated oven. Tomatoes may only take 15 to 20 minutes, while carrots and onions may take 45 minutes or more. Check vegetables for doneness with a fork every 10 minutes or so after 15.
Makes 12 servings.
Nutrition information per serving: 70 calories, 6 grams carbohydrate, 4.5 grams fat (0 g saturated fat).
