Planning is key to quick, inexpensive healthy eating

(NC) – When it comes to dinner, we have a tendency to make a trade-off between healthy, quick, or inexpensive. According to Sue Mah, registered dietitian and renowned speaker, with a little bit of planning, you can make a meal that is all three: nutritious, fast, and on budget.

A careful balance of buying fresh and in bulk is an important first step. Sue suggests buying fresh produce in season and also freezing fresh food for the winter months. For pantry items like rice, grains, pasta, flour and spices, she suggests buying it in bulk, to ensure you always have the right amount.

“Walmart Supercentres, for example, are a great one-stop shop to find fresh produce at a great price.” She cites the brand’s recent announcement that they are renewing their focus on fresh foods as a levelling of the playing field. “Canadians no longer have to worry that healthy foods are too expensive.”

It is also important to cook your own meals whenever you can. “Buying fresh is always cheaper than buying pre-packaged meals” Sue explains. “And if you double your recipes, you will have left-overs to either freeze or enjoy for lunch the next day.”

Sue shares three recipe ideas to help make dinner a breeze on busy weeknights. “Don’t worry about getting the exact measurement of ingredients,” she says, “just have fun cooking and enjoy the meal!”

Super Simple Stir-fry

Fresh broccoli, red peppers and carrots are perfect for this recipe. For an Asian flair, try snow peas, bok choy and mushrooms.

1. Heat 1 tbsp. vegetable oil in a large skillet or wok. Stir fry about 1 lb. sliced lean meat or cubed tofu. Transfer to a serving platter.
2. In the same skillet or wok, heat 1 tsp. vegetable oil. Add 1 diced onion and about 5 cups of mixed fresh cut vegetables. Cook until the veggies are tender crisp.
3. Add the meat or tofu back into the skillet or wok.
4. Stir in low sodium soy sauce or oyster sauce to taste, and 1 tsp. grated ginger if desired.
5. Serve hot over brown rice or whole wheat pasta.

Makes 4-6 servings.

5 Minute Salad

Try fresh romaine, mesclun mix or spinach for this easy salad supper.

1. Wash and dry a head of fresh lettuce or one bag of fresh lettuce greens. If needed, chop or tear the lettuce into bite sized pieces and place in a large bowl.
2. Thinly slice 2 apples or pears (keep the skins on for extra colour and nutrition). Add to the bowl.
3. Toss in some protein, such as 2-3 cups of leftover cooked cubed meat or a small can of drained fish.
4. Gently toss in 2 tbsp low fat salad dressing.
5. Sprinkle with ¼ cup toasted nuts if desired.

Makes 4 servings.

Beef and Vegetable Soup

Packed with fresh veggies, this hearty soup freezes well. Save some time by pre-chopping the ingredients and cooking the pasta in advance.

1. In a large stockpot, heat 2 tbsp. vegetable oil. Add 1 chopped onion, 4 chopped celery ribs, 4 chopped carrots and 2 minced cloves of garlic. Cover and cook for about 5 minutes, stirring occasionally.
2. Stir in 1 lb. ground beef and cook until the meat is no longer pink.
3. Stir in 2 – 28 ounce cans diced tomatoes, 8 cups low sodium beef stock, 2 cups cut green beans, and 1 diced zucchini.
4. Add 1 tbsp. sugar, 1 tsp. dried basil, and 1 tsp. dried oregano. Bring to a boil. Reduce heat to low and simmer, covered, for about 15 minutes.
5. Add 2 cups cooked small pasta and simmer for another 10-15 minutes.

Makes 10-12 servings

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