Posted by Krista | Under Cooking Tips, Meal Planning, Nutrition
Tuesday Aug 12, 2008
Are your kids picky eaters? Young children are notoriously finicky when it comes to eating stuff that’s good for them, but parents and caretakers are still in a position to influence the eating habits of the next generation. I read the other day that the primary vegetable consumed by the under-5 crowd is french fries. Don’t know about you, but that gives me a bit of a shudder as I think about the future.
Here are some ideas for how you can work together with your young ones to develop healthy eating habits that will last a lifetime.
1. Plant a garden. Even something as simple as a few potted herbs in your windowsill can be a source of fascination as kids experience the thrill of planting a seed, watering it, watching it grow, and then using bits of it in meal preparation.
2. Expose children to veggies frequently. A plate of cut up strips of bell pepper on the counter before dinner may be met with upturned noses; but if no other options are given, it just may disappear into young tummies wandering through the kitchen in search of snacks.
3. If at first you don’t succeed, try, try again. Continue to expose your children to veggies and healthy choices over and over, and what was once a strange new food will eventually become familiar. Kids are not fans of new and strange, but may more readily attempt something they have seen on their plate several times before.
4. Set a good example. For some reason, my kids will scarf food off of my plate, when they have already rejected the exact same food on their own plate. When kids see you eating lots of veggies, whole grains, and plain yogurt, they are more likely to develop a taste for it themselves.
5. Build your meals around vegetables, instead of making them an afterthought. An appropriately built meal consists of half a plate of veggies, with the other half divided between protein and grain foods. Get out your spice box, and utilize that herb garden to vary the flavor and smell of your veggies.
With patience and persistence, your kids will expand their tastes and develop healthy eating habits that will benefit them throughout their lives.
Posted by Krista | Under Adventures, Cooking Tips, Food Fun
Monday May 19, 2008
For the third week in a row, I went shopping yesterday with a plan and a goal. The plan was a list almost entirely made up of sale items, involving four stores. The goal was to spend less than $100. I really need to look at some old bank statements since I don’t have a clear idea how much I was spending on food each week before that. But I know that every single week I go over my goal, and I have a sense that it’s by $30 to $50 if not more.
THE PLAN
At Sam’s Club I got 3 lbs of bananas and 4 packages of english muffins (we go through about a package a week), for a total of $9.40. I also try to gas up my car there, but had just made an emergency stop the day before, so did not this time.
At HEB I bought some deli roast beef to get free deli cheese and spicy mustard. I got strawberries, green beans, asparagus and honeydew all on sale. I brought the green beans home, washed and cut off the ends, and will use them for snacks for the kids this week. I also picked up olive oil with a $1 coupon attached, and local coffee beans for less than the national brand. This is also where I picked up organic apples. Total: $37.92 except the receipt didn’t show the right discount for the cheese and mustard, so I went to the customer service desk and got $1.07 returned to me. I decided to call that my “Eagle Eyes” money and put it in a jar for a special occasion. Revised total: $36.85.
At Albertson’s I collected yogurt (their store brand is Justin’s favorite), crackers, Zatarain’s, bratwurst and deli turkey on sale, as well as sale cookies plus coupon giving me 2 packages of Fudge Stripes for $1.17 each. Next time, I’ll skip the turkey sale, as it was not in line with my standards. My standard in deli meat is to stick with the kind without fillers, such as Boar’s Head and Kretschmar. It doesn’t go on sale more than 50 cents a pound, but that is one of those areas I have decided not to compromise. Total at Albertson’s was $19.39.
I finished up at Kroger, where I typically save 10% with my Kroger card without trying too hard. This time the receipt showed a bottom line savings of 33%. I chose all items that were on sale, such as kiwi, limes, cherry tomatoes, butter gold potatoes, and cheese. I also chose this week to stock up on SunChips and granola bars on sale. I used a coupon to get a $2.99 toothbrush for $1.19. At Kroger, I spent $34.34.
THE GOAL
After adding it all up, I see I spent a grand total of $101.05 but taking into account my Eagle Eyes correction of $1.07, I squeaked in under my goal at $99.98! It was very encouraging to see that despite visiting four locations, I was still able to spend less overall.
Time spent shopping was about 2 ½ hours, including driving time (of at least 30 minutes). My toddler escort did pretty well, although he was laying down in the cart trying to fall asleep by the last stop. Time planning was not well organized as I was simultaneously clipping coupons, going through the sales flyers, meal planning and making my shopping lists. I estimate it took me about two hours to do all of that, but I think as I do it more frequently, I will develop a system. Once summer comes in a few more weeks, a friend and I are going to spend Monday mornings doing this project together, while our kids play together.
CONCLUSION
By carefully choosing sale items, I was able to save a lot of money while only using two coupons for a total of $1.75. As you can see, that was still an important factor as it kept me under my goal. But I definitely think I am on the way to developing a system with hitting the different stores, and planning meals from the sales instead of independently.
This shopping trip is only part of the equation. Now I need to stay out of the store for the rest of the week by managing the amount of food I have in stock. Then I need to do it again for the next two weeks in order to stay on budget for the month. It takes work to plan this much, but I feel like a valiant warrior when I save money for my family.
Posted by Krista | Under Cooking Tips, Food News, Meal Planning
Thursday May 15, 2008
From the previous list and what I already have in stock, I have come up with food not just for next week but through the end of the month! I am excited to think that next week I only need to purchase about five fresh items, plus the usual milk and bananas.
I don’t plan more than four meals in a week because there are nights we just want nachos, or have a potluck dinner, or feel obligated to clear out the fridge to make room for more.
Week One:
Greek Salad
Romaine Lettuce
Cucumber
Red Onion
Feta Cheese
Olives
Chicken on the Grill
Taco Ring
(I’m going to have to make a special post about this one. I will do that when I make it this week. Let me know if you are ready for the recipe before I post it!)
Crescent Rolls (I bought these last week)
Taco Meat (Pulling some out of the freezer)
Lettuce
Tomatoes
serve with Corn Cake
Pork Chops
(we already had these in the freezer from a sale 2 weeks ago)
Marinate overnight in Italian Dressing, then grill.
Oven roasted potatoes (cut 6 potatoes into 1″ cubes, put in gallon bag. Pour 2 Tbsp olive oil in bag, then 1/2 packet dry onion soup mix. Roast at 375 for 35-45 minutes)
Steamed broccoli
Artichokes
steam for 45-50 minutes
serve with rice and pineapple
Week Two
Teriyaki Pork Stir Fry
Dice the leftover pork chops and allow to soak in teriyaki marinade 30 minutes to overnight.
Add in fresh sugar snap peas, red pepper strips, and whatever other vegetables you desire.
Use Make Your Own Stir-Fry for guidance, substituting more of the teriyaki marinade instead of the sauce listed.
Spaghetti
Ragu Sauce, add in cooked crumbled italian sausage and mushrooms.
Serve with Salad and a loaf of French Bread
Smoked Sausage & Beans
Use your imagination, half of the dinner was free!
Chicken Pot Pie
Serve with salad.
Posted by Krista | Under Cooking Tips, Food News
Thursday May 15, 2008
Weekly sales fliers came out yesterday. I went ahead and made my list, in case anyone wants to take advantage of my time already spent.
I am going to publish my shopping list and meal plans for this/next week. If you find this useful, please drop me a line to let me know, as that will motivate me to continue it!
Monday is shopping day, but these sales are valid through next Tuesday. Items with * are on sale. Items marked with (S) are ones I will not be needing in the next two weeks, but are a good price for stocking up. Hope it’s helpful!
Sam’s Club
Bananas
Romaine lettuce hearts (unless I get to the FM this weekend)
HEB
*cucumbers
*mango
*greenhouse tomatoes
*athenos feta cheese
*(S)ground chuck
smoked sausage (w/ coupons for:)
*tortillas (free!)
*ranch beans (free!)
Kraft string cheese (w/ coupon for:)
*lunchable (free!)
HEB yogurt 4/4oz packs)
Albertsons
*seedless watermelon
*(S)Ragu sauce
*DiGiornio Pizzas (3 for $10)
*(S)ground turkey
Kroger
*pineapple
*broccoli crowns
*(S)rice-a-roni
*tortillas
*fritos
*Kroger yogurt
*artichokes!!!!!
*organic strawberries
*celery hearts
pie crust
olives
spaghetti noodles
canned mushrooms
Posted by Krista | Under Food Fun
Wednesday May 14, 2008
OK, this one is for my local friends. I may make a Kroger one too, sometime, but I happen to know that one special friend most in need of shopping inspiration only shops at this store. So this list is for her, and you get to read it!
I came up with a few simple meal ideas that make good use of the sales for this week. Items with a * are on sale this week through the end of next Tuesday. You have to spend at least $10 in addition to all those that are 5 for $5 mix-n-match. This list is especially for a pregnant mommy needing to restrict her salt intake , but the last one is one of the HEB special deals of the week that could keep for a few weeks, or feed the hubs for a few days when you’re not hungry.
Greek Salad:
Romaine Lettuce
Red Onion
*Greenhouse tomatoes (5/$5 mix-n-match)
*Cucumber (2/$1)
*Athenos Feta cheese ($3.29)
*split chicken breasts (5 lbs/$5 m-n-m)
can of black olives or a few from the olive bar
Spaghetti Night:
*Francesco Rinaldo spaghetti Sauce (5/$5 m-n-m)
*Central Market organic pasta ($1.69/lb)
*Central Market Italian Sausage Links ($1.99/lb)
*Broccoli crowns steamed ($1.29/lb)
Panini!
1/2 lb HEB ham (comes w/ coupons for:)
*1/4 lb artisan cheddar (free!)
*loaf french bread (free!)
Texas food:
Kiolbassa Smoked Sausage (comes w/ coupons for:)
*Guerrero tortillas (free!)
*Bush’s Best Grillin’ Beans (free!)
Special mommy snacks:
*Mangoes ($.89)
*Blackberries, 5.6 oz (5/$5 m-n-m)
*Fuji Apples (5 lbs/$5 m-n-m)
Posted by Krista | Under Food News, Go Green, Nutrition
Thursday May 8, 2008
While many people have been buying and consuming organic foods for ten to twenty years, organic produce and organic dairy products have only recently entered the mainstream marketplace, thus becoming available to a wider section of the population. As more people purchase these foods produced by sustainable means, generally without the use of pesticides, the markets offer more choices. As more people are exposed to the opportunity, more markets make it part of their standard lineup, and the positive cycle continues.
But there are still some, maybe even quite a few, who don’t quite get what the big deal is with organics. I am likewise a recent convert, and would like to share a few insights I have gained that helped push me over the line, despite our rising food prices.
There are multiple reasons why consumers are choosing organic produce over commercially produced varieties; primary motivators are environmental, economic, nutrition and health concerns.
ENVIRONMENTAL
Speaking from a conservationist standpoint, organic farming attempts to responsibly harvest from the earth in a way that is sustainable; that is to say, it is conscious of the environmental impact of its methods, and is concerned with quality of life of workers and animals. All around us we are seeing a push toward greater environmental responsibility in our choices; and organic produce, dairy, and meat are all items we can choose as we seek ways to be responsible.
Additionally, organic products often come from local farmers, especially when one shops at a local farmers’ market. Not all farmers market vendors are certified organic, but many are still practicing sustainable methods, and the fact that they are local means that fewer global resources (i.e. fuel) have been expended to get them to market.
ECONOMIC
When all food prices seem to be rising at rapid rates, financially making the switch to organics sounds particularly painful. But the truth is that many organic products are grown and produced locally, leaving them less susceptible to price hikes due to higher fuel and transportation costs. Additionally, the farmers markets bring produce directly to the consumer, cutting out a middleman that would raise costs. Produce purchased directly from the grower also has the advantage of being fresher, meaning the consumer has a longer period in which to prepare and eat it, leading to less waste.
NUTRITION
Aside from global concerns and attempts to support the local economy, buying organics provides greater nutritional punch. Organics are better for what they HAVE. The Organic Trade Association reports that more than three dozen studies have found increased levels of various nutrients in organic produce and grain, vs. conventionally grown crops. This includes at least 25% more vitamin C and magnesium, 20% more iron, and 10% more phosphorus. This supports the logic that growing crops in actual soil with animal fertilizers—as opposed to recycled paper or water with chemical fertilizers or whatever conventional methods use—is better for the end result. Organic products also tend to contain about 15% less nitrates than traditional crops. Nitrates are one of those bad boy ingredients that should optimally be kept to a minimum.
HEALTH
Another reason to choose organic is for what it DOES NOT HAVE. Foods vary in the amount of pesticides they contain. There is a diversity of opinion about how much those pesticides really are dangerous to humans, but if one is working toward consuming all-natural foods, then organic foods are closer to that goal than traditional commercial ones. While organic farmers are held to a certain standard in production that still allows use of some chemical pesticides and fertilizers, their produce is undeniably exposed to many fewer chemicals overall by the time it reaches the consumer.
The Environmental Working Group has found that different fruits and vegetables retain different amounts of pesticides. The group has identified what they call the “Dirty Dozen”: these should be chosen organic whenever possible. The group has also identified a list of those fruits and vegetables that seem to retain none or almost none of the pesticides used in growing them, and thus can be purchased commercially without worry about possible contamination.
Read the rest of this entry »
Posted by Krista | Under Adventures, Cooking Tips, Go Green, Nutrition, Recipes
Monday May 5, 2008
In light of my recent recommendations to spend smart, I am trying to put my own words into action. I have a responsibility to be a good manager of my household budget, and to provide a nourishing menu for my family at the same time. But I have got to tell you, as I try to become more conscientious about both nutrition and cost, I am encountering a bit of a pinch. Actually, quite a serious pinch. Nutritious, “real” food just costs more.
My first foray into nutritious cooking came about the time my first child began solid food. At first it was simple enough to buy a bag of dry peas, cook them, freeze them, and feed them to her. What you could buy in a jar for 60 cents, I could feed her for 10 cents.
At this point I was not even into organics. I began to spend more time around the edges of the grocery buying produce, dairy and meat, and less time in the center buying box mixes and prepared food. When I do shop in the main aisles, I conscientiously check the labels of crackers, cereals and the like, for protein, fiber, whole grain, and other nutritious features. I try to limit sugars, eliminate certain fats, and the like. In so doing, I now just buy known brands instead of whatever is on sale. But do you know what happened? Food began to cost more.
This past year I finally got on the bandwagon with organics. For those of you that still don’t get the big deal about organic food, see my thoughts on the matter. Now that I have added organic milk, butter, eggs, flour and apples to the lineup, I have increased my bottom line by about another $60 a month. All this in a time when food prices are rising at a faster rate than they have in 18 years, so all the other things I buy are now taking a bigger chunk of change than even a year ago. Yikes!
I have come to the point that I am ready to take back my grocery money. I need that money for other things! So I am developing a plan. Time will tell if it is a good plan, but you may come along with me on my journey.
Step One: Coupons
Yes, I am joining the ranks of coupon clippers. Don’t know exactly how well it will pay off for me, but I am going to give it a try for at least four weeks. Maybe another 8 after that, depending if I get any momentum built in the first four weeks.
Today was my first day of using coupons. I spent probably about three hours over the course of the past week, between collecting four weeks of papers from the local newspaper office, clipping, sorting, cross checking with the weekly circulars, and making my shopping list. I visited three stores: the two local groceries, and CVS. I could have visited two other stores, but had a toddler with me so I decided to limit myself.
I tried to purchase only things I would need within the next four weeks, that were on sale, and for which I had coupons. I purchased my organic milk at the further grocery, in full gallons instead of the half-gallons I usually get at the closer store. Saved almost a dollar a gallon. Got four boxes of name brand cereal for $1.25 each; that was great, too.
I used a couple of coupons at each grocery, but did better just buying things on sale with my shopper card. By the time I was finished I had saved 50% at one store. My usual average is 10%. But at the three stores combined, I spent an amount equal to my biggest stock-up shopping weeks. So I may have gotten a lot for my money, but saving money? Not this week yet.
So far I have a few conclusions. First, toiletries are the best item for coupons, and CVS is a great place to use them. CVS rotates pretty much all toiletries on sale sooner or later, so you can get what you want if you are patient. Plus they will have items for sale that give you credit back for spending in the store on a future visit. It is a self-perpetuating cycle. How cool is that? So I will definitely keep that in mind when it’s time to stock up. I believe some of the other major drugstores have this same program.
Second, I can do pretty well just by making my list from the sales circular. I am going to have to do that more often, coupons or no. I did very well today with focusing on sales. I bought 9 pounds of chuck roast for $18, it regularly would have been almost twice that. Convenient, since I am having a barbecue tomorrow.
My third conclusion is that coupons and sales are part of the answer, and it is worth my time to go through the coupons and make a plan to shop from the sales flyer. But they are not the whole answer. My organic and other quality brand choices are still important to me. This leads me to the second part of my strategy.
Step Two: Farmers’ Market
I am fortunate to live in the southern part of the US, where there is a Farmers’ Market year round. I have yet to make it to one, but I have been told that the prices are at least fair, and produce lasts much longer than grocery store produce.
I was unable to attend our local farmers’ market last Saturday, so I am eagerly awaiting this week’s occurrence. I also discovered that there is a store called “The Farm Patch” in the next town, that sells local produce and whatnot. I’ll get up there as soon as I can to check that out, but there is a limiting factor that frames both parts of this strategy.
Step Three: Go Green
All of this smart shopping means more driving. We live out in the country, and driving is a huge part of shopping. At the moment I do not have the option of switching out my vehicle for another that would hold my family and also be more fuel efficient. But with the rising awareness of my environmental responsibility, I have to evaluate both the cost and the impact of my intended course of action (save money and give my family better nutritional value).
I calculated that I spend $2.50 in gasoline every day when I go pick up my daughter from school, six miles away. The closest grocery is another four miles, with the above mentioned Farm Patch another 7 miles beyond that. I believe the gas cost would work out to about $6 for that trip. I really have to have a strategic plan in order to inclusively a. save money; b. buy fresh; and c. be environmentally responsible.
Can I do it? I hope so. It almost seems easier, with such a limiting set of parameters. I know I have lots of room for improvement in all three areas. Wish me luck. Any suggestions would be welcome as well.
