Good Food on a Tight Budget

GOOD FOOD

TIGHT BUDGET

ABOUT

THIS

GUIDE

ant to ﬁll your plate with

delicious, healthy foods

without breaking the bank?

Good Food on a Tight Budget—

the ﬁrst of its kind—lists foods that

are good for you, easy on your

wallet and good for the planet.

Environmental Working Group’s

health experts have chosen them

based on an in-depth review of

government surveys and tests for

nearly 1,200 foods.

Our food lists (page 6), shopping

list (page 29), meal planner (page

30) and price tracker (page 31) are

designed to help you save time and

money.

Our top picks are based on average

food prices. Check for the best local

buys.

Variety is important for health

and happiness. Our lists are a

good start, but try other aordable

foods, especially from the fruit and

vegetable aisles.

Can’t ﬁnd something? Ask if the

store manager can stock it.

Happy, healthful eating from EWG

with thanks to Share Our Strength.

IN COLLABORATION WITH

USING THIS GUIDE

throughout the guide look out for these icons.

Best buys

Health tip

Use caution

Environmental Working Group

EWG (www.ewg.org) is a not-for-proﬁt organization that marshals the

power of information to protect human health and the environment.

Share our Strength

Share Our Strength’s Cooking Matters®

teaches families at risk of hunger how to

get more food for their money and better

nourishment from those foods, as part of the

No Kid Hungry® campaign.

TABLE CONTENTS

About. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

Top Tips ............................................4

Fruits ..............................................6

Vegetables .........................................8

Grains ...............................................10

Protein ...........................................12

Dairy .............................................14

Coking Fats & Oils ................................16

Staples & Spices ..................................17

Recipes ...........................................18

A Healthy Budget ................................28

Shopping List .....................................29

Meal Planner .....................................30

Price Tracker ......................................31

Bonus!

TOP

TIPS

BETTER FOOD,

LOWER COST

■ Plan and save. Make a meal plan (page 30) and shopping list

(page 29). Use the food you have and the deals you ﬁnd in store ads

and coupons.

■ Add more fruits and vegetables to your meal plan. Fill half your

plate with fruits and vegetables. You can get your 5 to 9 servings of

fruits and vegetables a day for about the cost of a bus ride in most

cities.

■ Add beans and lentils to your meal plan. Pick beans and lentils

instead of meat for 2 or more dinners every week – lots of protein

for less money (see recipes).

■ Skip processed foods like frozen pizza, cookies and soda. They

usually cost more than fresh, healthy food. Canned foods are

convenient, but eat fresh or frozen when you can to lower your

exposure to toxic chemicals.

BEFORE YOU SHOP

AT HOME

■ Cook and freeze large batches (see recipes). Save money by

cooking at home more and eating out less. Store food properly and

throw less away.

■ Grow your own. You can buy seeds with SNAP dollars. You don’t

need a backyard, just some containers, a sunny window and a little

soil. Community gardens are often free. Try cherry tomatoes and

lettuce ﬁrst. Check out www.ewg.org/goodfood

AT THE STORE

NEED HELP?

■ Stock up to save money. Foods that last include rice, beans,

cooking oil and frozen foods. Buy extra when they’re on sale. Check

unit prices – bigger packages are often cheaper. Buy from bulk

containers if your store has them.

■ Spot bargains on fresh fruits and vegetables. Use the price

tracker (page 31) to ﬁnd good deals on fruits and vegetables. Fresh

produce prices can drop when they’re in season, and they taste

best then.

■ Compare labels. Healthier foods usually have less saturated fat,

trans fat, salt (sodium) and sugar.

■ Look for deals at your farmers’ market. Some will give you

$2 worth of produce for every $1 you spend. Find a market near

you at http://search.ams.usda.gov/farmersmarkets/ or call

Wholesome Wave at 203-226-1112.

Many programs provide food or help to purchase food. Learn more:

■ SNAP (food stamps): www.snap-step1.usda.gov (1-800-221-5689).

Use your phone: Text your address to 415-889-8650 for the 5

nearest stores that accept SNAP.

■ WIC: https://stars.fns.usda.gov/wps/pages/start.jsf (703-305-2746)

■ School Breakfast Program and the National School Lunch

Program: contact your child’s school

■ Free summer meals for kids and teens: 1-866-348-6479

www.strength.org/summermeals

■ Food banks and pantries: www.feedingamerica.org/foodbank-

results.aspx (1-800-771-2303, press 0)

apricot

avocado

banana

cantaloupe

grapefruit**

honeydew

kiwi

orange juice*

nectarines

domestic

papaya

pear

starfruit

tangerine

watermelon

DRIED FRUITS

FRUITS

apricots

mango

california raisins

prunes

Dried apples are also nutritious but may have more pesticides than other

fruits. Check prices for organic.

Don’t overdo dried fruit – it has LOTS of sugar! One serving equals ¼ cup.

Peaches are also nutritious but may have more pesticides than other fruits.

Check prices for organic.

*Limit juice to 1 cup a day. Children should drink less.

**On medicine? Ask your doctor about grapefruit.

These fruits pack the most nutrition

for the lowest cost

FRUITS

TOP

TIPS

■ Love lemons. Put lemon juice in your salad dressing. Cook ﬁsh on

a bed of lemon slices to add ﬂavor and moisture and keep your pan

clean.

■ Cut and freeze fresh fruit when it’s on sale or overripe. Use later

in smoothies, oatmeal or yogurt (see recipes on pages 20 & 23).

To eliminate clumping, lay pieces on a tray in the freezer or freeze

pureed fruit in ice cube trays. When frozen, transfer to a bag.

■ Snack on fruits and vegetables. You can get your

ﬁve to nine servings a day for about the cost of a bus

ride.

■ Apricots, bananas, pears and tangerines

are great for lunch boxes (wrap apricots in

a napkin to prevent bruising).

■ Make a fruit bowl. Slice up a kiwi and chop

cantaloupe, watermelon, papaya (or

have kids do it themselves with a spoon

or melon baller) or starfruit (kids love the

shape) into bite-size pieces. Fill a small

container for lunches.

■ Try raw carrots, broccoli or snow peas as an afternoon snack.

They are great dipped in hummus or bean dip (see recipe on page

24).

Aim for variety and two servings daily.

SNACK SMART

These healthy snacks average 44 cents per 1 cup serv-

ing—less than a postage stamp—and will power you up.

calabaza

spanish pumpkin

carrots

pumpkin

fresh

sweet potato

tomatoes

low sodium (salt), canned

tomato juice

low sodium (salt)

broccoli

collards

kale

lettuce

romaine

mixed salad greens

mustard greens

parsley

spinach

turnip greens

DARK GREEN

RED/ORANGE

VEGETABLES

All of these (except broccoli and parsley) may have more pesticides than other

vegetables. Check prices for organic.

Crunchy peanut slaw – page 19

Make-it-a-meal salad — page 18

Step-by-step soup – page 25

Tabbouleh – page 20

Kid approved roasted veggies -

page 19

Recipes

Sweet red and green peppers are

also nutritious, but may have more

pesticides than other vegetables.

Check prices for organic.

These vegetables pack the most

nutrition for the lowest cost

corn

frozen

lima beans

fresh

potatoes*

roasted, baked or boiled

alfalfa sprouts

brussels sprouts

cabbage

chayote

pear squash

eggplant

green onions

okra

frozen

onions

snow peas

fresh

zucchini, yellow squash,

other summer squashes

STARCHY

THE REST

TOP TIPS

■ Vegetables about to go bad? Freeze them or make soup (see

recipe on page 25).

■ Stock up on long-lasting vegetables and store them in a cool,

dry place. Potatoes, carrots, pumpkin, calabaza, and sweet

potatoes taste great for several weeks after you buy them. Frozen

vegetables and cabbage keep well, too.

■ Add healthy ﬂavor. Toss green onions on stir-fries, dips, rice or

soup. Stu parsley in tomatoes, serve over grilled ﬁsh or meats,

serve with hummus and pita or make tabbouleh (see recipe on

page 20).

Make room for other vegetables by eating less of these high-carbohydrate

vegetables.

*Potatoes and green beans may have more pesticides than other vegetables.

Check prices for organic.

Eat more, and eat a variety of vegetables. You can’t go wrong with

vegetables! Our “best” picks are good to start with, but try other produce, too.

oatmeal

pued corn

pued whole grain

cereal

shredded wheat

toasted oat cereal

BREAKFAST CEREAL

BREAD AND PASTA

GRAINS

BREAD, PASTA,

RICE AND MORE

Read the nutrition facts

■ Low sugar: Pick a whole grain cereal with the lowest sugar content.

■ High ﬁber: Try for at least three grams of ﬁber per serving.

■ Lower sodium (salt): Look for a cereal with less than 210 mg of

sodium per serving.

Read the nutrition facts

■ Low sodium (salt): Pick whole grain bread or pasta with the

lowest sodium content.

■ High ﬁber: Try for at least 2 grams of ﬁber per serving in bread

and 5 grams in pasta.

These foods pack the most nutrition

for the lowest cost

barley

brown rice

bulgur

RICE AND OTHER GRAINS

TOP TIPS

Recipes

Tasty oatmeal – page 20

Chinese veggies and rice – page 21

Tabbouleh – page 20

Barley stew – page 22

■ Don’t be fooled. Read the label. Make sure the word “whole” is the

very ﬁrst ingredient listed. “Multi-grain” or “wheat” isn’t enough. Just

because it looks brown, doesn’t mean it’s whole grain.

■ Start kids o right with whole grains, not white bread and white

pasta. If they’re not used to whole grains, mix them in gradually.

■ Buy in bulk and stock up during sales. Make your own oatmeal

(see recipe page 20). Packets cost more and are often loaded with

salt and sugar. Buy brown rice in bulk and mix with white rice if

needed to lower cost. Buy whole grain bread on sale and save in

the freezer.

■ Ready for something new? Try quinoa instead of rice. Look for it on

sale or in bulk.

cod

Alaskan or Paciﬁc

croaker*

haddock

perch*

salmon

Alaskan or Paciﬁc

squid

tilapia

tuna*

canned light

whiting or silver hake

PROTEIN

BEANS & MORE

*Limit croaker, perch and canned light (not albacore) tuna to once a month.

These ﬁsh may contain industrial pollutants.

Fresh or frozen wild Alaskan or Paciﬁc salmon are best. Canned salmon is a

lower cost alternative.

These proteins pack the most

nutrition for the lowest cost

SEAFOOD

MEAT, SEAFOOD,

BEANS & MORE

black beans

black-eyed peas

cowpeas

chickpeas

garbanzo beans

eggs

baked, boiled or poached

lentils

lima beans

mungo beans

pink beans

pinto beans

red kidney beans

white beans

almonds

roasted, unsalted

hazelnuts

peanuts

roasted, unsalted

pecans

sunﬂower seeds

walnuts

chicken

remove skin

goat*

turkey

light and dark meat, remove

skin

MEATS

NUTS & SEEDS

TOP TIPS

Skip processed meat like hot dogs, sausage and deli meats. They are high in

salt and additives. Lean meats have fewer pollutants.

*Goat is the world’s most commonly eaten meat. See recipe on page 25.

■ Eggs, beans and nuts are excellent sources of protein and easy to

add to almost any dish.

■ Add nuts to oatmeal, cereal, salads and stir-fries for a healthy,

hearty meal. Raw nuts are often cheaper. Roast them for a delicious

snack. Nuts stay fresh longer in the freezer.

■ Whole or cut-up bone-in chicken can be a money saver. Bake extra

and use all week. Buy family-size packs on sale and freeze.

■ Soak and cook dried beans to save money. Canned beans save

time, but rinse them before using.

low-fat dry milk

non-fat dry milk

low-fat (1% milk)

non-fat or skim milk

soy milk

MILK

DAIRY

Skip whole milk.

Health experts recommend fat-free or low-fat (1%) milk—as much

calcium, with fewer industrial pollutants and calories.

Infants are the exception:

■ Children under 1 year old should not drink cow’s or soy milk.

Breast is best, or formula.

■ Children ages 1 to 2 can drink whole cow’s milk.

■ Children older than 2 should drink low-fat (1%) or fat-free (skim)

milk – like the rest of the family. For kids not used to low-fat milk,

mix it in gradually.

Not all dairy products are rich

in calcium. Fatty foods like

cream cheese, sour cream,

cream and butter have little or

no calcium and should be used

sparingly.

Yogurt parfait - Page 23

Fruit dip – Page 23

3. Veggie dip - Page 24

Recipes

These dairy foods pack the most

nutrition for the lowest cost

cottage cheese

queso blanco

Puerto Rican white cheese

queso fresco

ricotta

CHEESE

non-fat plain yogurt

YOGURT

Eat less cheese. Low fat cheddar, Colby, Monterey and mozzarella

can have a lot less saturated fat but may have more sodium (salt) and

additives.

■ Dry milk powder plus water makes a low-cost substitute in recipes.

■ Freeze cheese that starts going bad. Defrosted cheese tastes best

melted. Don’t buy shredded cheese – shred it yourself.

■ Substitute yogurt for cream and sour cream in recipes. Drain yogurt

in a coee ﬁlter to thicken. To cut cost and packaging waste, buy in

large containers and measure out small servings.

TOP TIPS

Skip ﬂavored “light” and “lite” yogurts, often loaded with sugar,

artiﬁcial sweeteners and additives. Add fruit to plain yogurt or cottage

cheese.

canola oil*

corn oil*

olive oil**

peanut oil

saower oil**

soybean oil*

sunﬂower oil**

COOKING

FATS AND

OILS

■ Top whole-grain toast with peanut or almond butter, add sliced

banana if you like. Or spread hummus (see recipe page 24),

black or pinto bean dip or avocado on top.

■ Make your own cooking spray

with a spray bottle and your

favorite oil. You’ll use less oil

and save money.

1. Step-by-step salad

dressing – Page 18

Recipes

Skip solid and trans fats. If it’s solid at room temperature or the label

says trans fats, beware. Limit these fats for heart health. Remove

chicken skin. Eat less beef, pork, cheese, lard, butter, stick margarine,

shortening and foods with partially hydrogenated oils.

**Use these oils to give a ﬂavor boost to salad dressings. Or mix 1 part

with 9 parts of cheaper cooking oil for great ﬂavor and nutrition at a

lower price.

*Looking to avoid GMOs? Check prices for organic.

TOP TIPS

These oils have the most nutrition

for the lowest cost

OILS

Used often

honey or brown sugar

peanut butter

soy sauce

low sodium (salt)

vinegar

Handy to have

dijon mustard

stock for soups

low sodium (salt)

whole wheat ﬂour

Used often

salt

pepper

onions

garlic

lemon juice

cinnamon

cayenne pepper

STAPLES

SPICES

Spices go stale, so they are best bought in small amounts and whole

when you can ﬁnd them. Grinding only what you need (kids love

using a mortar and pestle) helps them keep longer—and you don’t

have to use as much. Ethnic markets often stock spices at good

prices. The best way to save on spices: grow your own!

These longer-lasting supplies can be bought in bulk or in larger sizes

when on sale.

Handy to have

bay leaves

cumin

rosemary

thyme

vanilla extract

chili powder

dill

fennel

ginger

lime juice

dried oregano

paprika

parsley

STAPLES AND SPICES

RECIPES

Leafy greens Select veggies

Tasty toppings

Preparation:

1. Rinse, drain and chop 4 cups of leafy greens.

Put in a bowl.

2. Rinse and chop ½ cup of each of the vegetables

and add to the bowl.

3. Add ½ cup salad dressing (recipe below).

4. Finish with ½ cup of the optional tasty toppings.

Tip If you have leftover vegetables, chop and store in airtight container for

later. For a kid-friendly salad, add chopped pear, tangerine or avocado.

VEGETABLES

MAKE-IT-A-MEAL SALAD

mixed greens

romaine lettuce

spinach

a mix of what you have

on hand

broccoli

carrots

red cabbage

snow peas

sliced almonds and

tangerine slices

avocado and cooked red

beans

leftover chicken, sliced

fresh cranberries and

toasted sunﬂower seeds

diced pear and walnuts

cooked garbanzo beans

and homemade whole

wheat croutons— cut up

and toast stale bread

Oil Citrus or vinegar

Seasoning

STEP-BY-STEP SALAD DRESSING

olive

sunﬂower

whatever you have

lemon, lime or orange

juice or mix 1 tsp Dijon

mustard and vinegar

salt, pepper, garlic, fresh

or dry herbs: parsley,

rosemary, thyme, etc.

Preparation:

1. Mix 2 parts oil with 1 part citrus or your choice of vinegar. 2 servings is 5

Tbsp oil plus 2 ½ Tbsp of vinegar.

2. Flavor with your choice of seasonings, to taste.

Tip Use olive oil mixed with a low cost oil to add lots of ﬂavor for little money.

Cooking at home is the best way to

save money and enjoy good food.

serves 2

serves 2+

Vegetables

Choose 1 vegetable

Dressing

Savory mix

Tasty toppings

Sweet mix

Instructions:

1. Rinse and chop 2 cups cabbage, ½ cup carrots and/or ½ cup snow peas.

2. Mix dressing & combine with cabbage. *Rice or apple cider vinegar are best.

3. Rinse and chop ¼ cup of any tasty topping. Toss on top.

Tip Ginger packs a punch: mix in 1 tsp fresh or a pinch ground.

CRUNCHY PEANUT SLAW

bok choy (Chinese

cabbage) or

red or green cabbage

carrots

snow peas

15 Brussels sprouts

1 calabaza

4 carrots

3 chayotes

1 eggplant

1 pound okra

½ pumpkin

3 summer squash

2 sweet potatoes or

yams

¼ cup oil

¼ cup vinegar*

3 tablespoons soy sauce

(low sodium)

3 tablespoons brown

sugar

2 tablespoons peanut

butter or crushed

peanuts

black pepper to taste

1 medium onion,

chopped

2 garlic cloves, chopped

2-3 tablespoons olive oil

1 teaspoon rosemary or

thyme or fennel seeds

¼ teaspoon salt

¼ teaspoon black

pepper

cilantro

green onions

leftover chicken

sunﬂower seeds

best with calabaza,

sweet potatoes, yams,

or pumpkin

2-3 tablespoons oil

1 teaspoon brown sugar

(optional)

½ teaspoon cinnamon

¼ teaspoon salt

KID-APPROVED ROASTED VEGGIES

Preparation:

1. Preheat oven to 425°F.

2. Rinse and chop vegetables into bite-size chunks of equal size.

3. Mix together the sweet or savory seasoning.

4. Coat veggies with sweet or savory mix.

5. Spread veggies on baking sheet in a single layer.

6. Bake until veggies are browned at the edges and tender inside, checking and

tossing every 15 minutes.

Tip The browner they get, the sweeter and more kid-pleasing

the caramelized vegetables will be.

serves 2

Oatmeal Fruit

Tasty toppings

TASTY OATMEAL

1 cup rolled oats

2 cups water

½ teaspoon cinnamon

apricot

dried apricots

banana

fresh sliced cranberries

sliced nectarines

papaya

California raisins

sliced almonds

walnuts

GRAINS

Preparation:

1. Bring oatmeal and cinnamon to boil in a pot.

2. Turn down to simmer. Stir occasionally. Cook until thick and creamy,

between 5 and 10 minutes.

3. Chop ½ cup dried or 1 cup fresh fruit into bite-size pieces. Mix into sim-

mering oatmeal or save to toss on top with the rest of your tasty toppings.

Tip Make a big pot and refrigerate for a quick and sustaining breakfast

throughout the week. Or make a single serving in the microwave: mix ½ cup

rolled oats, 1 cup water and a pinch of cinnamon. Microwave for 2-3 minutes.

Preparation:

1. Boil 1 ½ cups of water. Pour boiled water over bulgur in a large bowl. Cover

and set aside until soft and chewy, about 30 minutes.

2. In a colander, drain excess liquid from bulgur mixture.

3. Add parsley, tomato and seasoning to bulgur and your choice of toppings.

Tip Bulgur and parsley are nutrition superstars and great buys. This delicious

salad made with both makes a fantastic lunch and a yummy leftover.

Basic ingredients Seasoning Tasty toppings

TABBOULEH TRADITIONAL MIDDLE EASTERN SALAD

1 ½ cups boiled water

1 cup bulgur wheat

2 cups fresh parsley,

chopped

1 large tomato, diced

juice from 2 lemons

2 tablespoons oil

¼ teaspoon salt and

pepper

pinch of cayenne

pepper or paprika

¼ cup cooked garbanzo

beans

¼ cup sliced almonds

3 green onions, chopped

¼ cup mint leaves

serves 2

serves 6

Preparation:

1. Cook rice following package directions. Set aside. Cover to keep warm.

While rice is cooking, make veggie mixture.

2. Rinse and chop broccoli. Peel, rinse and chop carrots. Rinse and mince

jalapeño. Peel and ﬁnely chop garlic, onions and fresh ginger.

3. In a small bowl, stir together soy sauce, brown sugar and ﬂour. Add 1

teaspoon of the minced jalapeño. Stir. If using tofu, marinate in sauce

and set aside.

4. If using chicken or turkey, remove skin. Cut into small pieces.

5. Heat 1 tablespoon oil in a skillet over medium-high. Add ginger and stir.

6. Add chicken, turkey or tofu. Cook, stirring occasionally, until slightly

brown and completely cooked through but not dry, about 5 minutes.

Remove from pan and set aside.

7. Add the last tablespoon of oil and your chopped veggies. Stir frequently.

Cook until veggies are tender, about 5 minutes.

8. Add sauce mixture. Bring to a boil. Reduce heat. Add nuts now, if us-

ing, and add back in your protein choice. Simmer until sauce is slightly

thickened, about 2 minutes.

9. Serve over warm brown rice.

Tip Use any vegetables you have on hand. Cut vegetables into equal-size

pieces so they cook evenly. Add vegetables like carrots that take longer

to cook ﬁrst. Vegetables with lots of water, like yellow squash or spinach,

should go in last.

Basic ingredients Sauce Protein choices

CHINESE VEGGIES AND RICE

1 cup brown rice

2 tablespoons oil

1 clove garlic, ﬁnely

chopped

1 tablespoon fresh

ginger or ½ teaspoon

ground ginger

½ pound broccoli

1 carrot

½ onion

½ cup frozen peas

¼ cup low-sodium soy

sauce

1 tablespoon whole

wheat ﬂour

1 tablespoon brown

sugar

1 very small jalapeño or

chili pepper, minced

6 oz chicken (about ¾ of

a breast)

6 oz turkey (about the

size of 2 decks of

cards)

½ package of ﬁrm tofu

¼ cup almonds

¼ cup peanuts

serves 4

Preparation:

1. In a colander, rinse barley under cold water.

2. In a medium pot over high heat, bring barley or rice, water and bay leaves

to a boil. Reduce heat to low and cover. Cook until tender and water is

absorbed, about 30-40 minutes. Set aside.

3. Peel, rinse and dice onions. Peel and mince garlic.

4. In a large pot over medium-high heat, heat oil. Add chopped onions,

garlic, carrots and other veggies to pot. Mix well. Cook until veggies are

soft, about 5 minutes.

5. If using turkey, add ground turkey. Cook until turkey is cooked through,

about 5 minutes more.

6. Add tomatoes and their juices. Add rinsed and drained beans. Bring to a

simmer.

7. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer

for 15 minutes.

8. Skip this step if you are not using goat. Otherwise, add goat and cook over

low heat until goat is tender—at least an hour.

9. Add cooked barley or rice to the mixture. Stir to combine. Add more water,

if needed. Cook over low heat to blend ﬂavors, about 5–10 minutes more.

10. Remove bay leaves and serve.

Tip Make a big pot ahead of time and refrigerate for a quick and sustaining

dinner throughout the week. You can double the recipe and freeze half – but

don’t double the cayenne pepper unless you like it very spicy.

BARLEY STEW

1 cup barley or brown

rice

2 ½ cups water

2 bay leaves

1 tablespoon oil

4 oz ground turkey or

ground, bone-in, or

cubed goat

1 cup cooked or 1 can

pinto or black beans,

no salt added

3 medium onions

2 cloves garlic

2 medium carrots

2 zucchinis or chayotes

½ pound of okra, or

other vegetable

4 cups fresh or frozen

dark greens

2 cans diced tomatoes,

no salt added

½ teaspoon cayenne

pepper

1 ½ teaspoons dried

oregano

salt and pepper to taste

serves 4

Basic Ingredients Vegetables

Spices

Preparation:

1. Put 1 cup of yogurt in a glass.

2. Rinse and chop ½ cup to 1 cup of your favorite fruits.

3. Top the fruit with ¼ cup of your optional tasty toppings. For an extra

special treat, sauté a banana for 2 minutes with ½ tablespoon sunﬂower

or other ﬂavorless oil. Add 1 teaspoon vanilla and sauté until banana

begins to break down, about 5 minutes.

Yogurt Fruit

Tasty toppings

YOGURT PARFAIT

FRUIT DIP

plain non-fat yogurt apricot

banana

fresh sliced cranberries

kiwi

papaya

California raisins

starfruit

sliced almonds

dried apricots

granola

peanuts

chopped prunes

sunﬂower seeds

walnuts

DAIRY

Mix together Select fruits

1 cup plain non-fat yogurt

1 teaspoon honey

1 teaspoon vanilla extract

½ teaspoon cinnamon

apricot

banana

kiwi

nectarine

papaya

starfruit

Preparation:

1. Add yogurt to a medium bowl.

2. Mix in honey, vanilla and cinnamon.

3. Wash and chop fruit into bite size pieces.

Tip Have the kids help chop the fruit with you ahead of time and store for a

quick after-school snack they can make themselves.

serves 1

serves 2

VEGGIE DIP

CHEF ANN COOPER’S HUMMUS

TRADITIONAL MIDDLE EASTERN DIP

Mix together

Select veggies

1 cup plain non-fat yogurt

1 teaspoon lemon juice

1 tablespoon fresh dill or 1 teaspoon

dried dill

1 green onion, chopped

pinch of cayenne pepper (optional)

salt and pepper, to taste

½ cup extra virgin olive oil

1 cup dried garbanzo beans

1 ½ tablespoons lemon juice

3 cloves garlic

3 tablespoons tahini

salt and pepper to taste

broccoli spears

carrots

snow peas

string beans

broccoli spears

carrot sticks

chopped parsley

snow peas

string beans

Preparation:

1. Add yogurt to a medium bowl.

2. Mix in lemon juice, dill, green onion and spices.

3. Wash and chop vegetables into bite size pieces.

Tip Use a coee ﬁlter or cheesecloth to drain yogurt ﬁrst for a thicker dip.

Preparation:

1. Bring garbanzo beans to a boil in at least 4 cups of water. Reduce to a

simmer and cook until tender. Save some of the cooking liquid.

2. Combine ingredients in blender. Blend until very smooth.

3. If the consistency is too thick, add some saved cooking liquid and blend

again until smooth. Top with chopped parsley

4. Wash and chop vegetables.

Tip Start with one clove of garlic, and add more to your taste.

MEAT & PROTEIN

serves 2

serves 4

Preparation:

1. In a large pot over medium-high heat sauté vegetables with 1 tablespoon

oil until soft.

2. Add your favorite seasonings to pot. Some suggestions: 1 bay leaf, ½ tea-

spoon of dried cumin, oregano, rosemary, or thyme, ¼ teaspoon cayenne

pepper, and salt and pepper to taste. Stir and cook until you can smell

them, less than 5 minutes.

3. Add beans or meat. Brown 3-5 minutes.

4. Add brown rice or barley now, or wait to add pasta later.

5. Add enough water or low sodium (salt) vegetable, beef, or chicken stock

to cover ingredients, at least 4 cups.

6. Bring soup to a boil. Reduce heat to low. Partially cover and simmer until

the meat or beans are tender (40 minutes to 1 hour for turkey, chicken, or

beans, 1 to 1½ hours for goat).

7. Check your soup every 10-15 minutes to make sure there is enough liquid

in the pot.

8. Before serving, sprinkle parsley on top and adjust seasoning to taste.

Tip Soup gets better with time. Making soup is a great way to use up foods

that are in danger of going bad. Make a big batch and freeze or store in an

airtight container for later.

Meat or Beans Vegetables

Whole grains

STEP-BY-STEP SOUP

1 lb turkey leg or thigh

and/or

1 lb chicken legs or

thighs

and/or

1 lb goat leg or shoulder

meat, cubed

and/or

1 lb cooked or 1 can

rinsed and drained

beans or lentils

1 large onion, chopped

2 large carrots, chopped

1 large zucchini,

chopped

½ pound okra, sliced

1 can low sodium (salt)

tomatoes

1 handful fresh parsley,

chopped

whatever you have and

need to use up

1 cup brown rice

and/or

1 cup barley and/or

1 cup whole wheat

pasta

serves 4

BAKED FISH

Basic ingredients Tartar sauce (Optional)

2 pounds haddock or tilapia ﬁsh ﬁllets,

cut into 8 even-size pieces

oil

1 cup whole wheat ﬂour

½ teaspoon salt

¼ teaspoon black pepper

2 large eggs

¼ cup nonfat milk

8 slices stale whole wheat bread or 2

cups whole wheat bread crumbs

juice from 1⁄2 medium lemon

1⁄2 cup low-fat mayonnaise

1⁄2 cup plain nonfat yogurt

3 tablespoons sweet pickle relish

1⁄4 teaspoon ground black pepper

Preparation:

1. Preheat oven to 375°F.

2. To make your own crumbs, tear whole wheat bread into pieces and crush

between ﬁngers. Or grind in a food processor, if available. Place crumbs in

a medium bowl.

3. In a second medium bowl, mix ﬂour, salt, and black pepper.

4. In a third medium bowl, add eggs and milk. Beat with a fork.

5. Dip each piece of ﬁsh into ﬂour and shake o excess. Then dip in egg

mixture and then bread crumbs. Each piece should be fully coated with

crumbs.

6. Lightly coat baking sheet with oil. Place ﬁsh pieces on sheet, evenly

spaced. Lightly spray or drizzle oil on top.

7. Bake until ﬁsh ﬂakes easily with a fork, about 15–20 minutes.

8. While ﬁsh cooks, prepare tartar sauce.

9. Rinse lemon. In a small bowl, squeeze juice. Discard seeds.

10. In a second small bowl, add mayonnaise and yogurt. Whisk with a fork

until smooth. Add relish, black pepper, and 2 teaspoons lemon juice. Stir

until combined.

11. When ﬁsh is cooked, serve immediately with fresh lemon slices or tartar

sauce.

Tip Leftovers can be refrigerated for about 1 day. Reheat in oven at 350°F for

10–15 minutes. Add to ﬁsh tacos, wraps or salad.

serves 8

TURKEY CHILI WITH VEGETABLES

Preparation:

1. Rinse and peel carrots. Peel onion and garlic.

2. Dice onion and carrots. Mince garlic.

3. If using lime, rinse now. Cut into wedges.

4. If using canned beans, drain and rinse beans in a colander.

5. In a large pot over medium-high heat, heat oil. Add turkey and brown.

6. Add onion, carrots, and garlic to pot. Cook until onions are soft and car-

rots are somewhat tender, about 5 minutes.

7. Add beans, tomatoes, water, chili powder, and cumin to pot. Season with

salt.

8. Lower heat to medium. Cook until all ﬂavors have blended, about 15

minutes.

9. If using lime and yogurt, squeeze juice from lime wedges on top of chili or

serve on the side. Top each serving with 1 tablespoon yogurt.

Basic ingredients Seasoning

Tasty toppings

1 medium onion

2 medium carrots

3 cloves garlic

1 cup cooked or 1 can

red or white kidney

beans, no salt added

1 tablespoon of oil

1 pound ground turkey

2 cans diced tomatoes,

no salt added

1 cup water

3 tablespoons chili

powder

1 tablespoon ground

cumin

3⁄4 teaspoon salt

1 medium lime

2⁄3 cup non-fat plain

yogurt

Find more great recipes

http://recipender.nal.usda.gov is a

database of low-cost, healthful recipes

you can search by price, ingredient, or

cuisine. Scan the QR code.

serves 6

Want to brush up on your cooking skills? Visit http://

cookingmatters.org/what-we-do/educational-

outreach/ Free cooking classes might be available in

your neighborhood.

SAMPLE SHOPPING LIST

GRAINS

DAIRY

FRUITS

PROTEIN

OILS AND OTHERS

VEGETABLES

Weekly budget:

Budget:

6-7

35 (One week’s meals at $5 a day.)

5-6

7 pears

7 bananas

12 ounce box raisins

1 gallon non-fat milk

32 ounces plain yogurt

18 ounces rolled oats

2 pounds brown rice

1 pound frozen broccoli

1 head cabbage

2 pounds carrots

5 pounds potatoes

1 head of garlic

1 pound beans

1 pound ground turkey

8-9

6-7

2-3

For every $25 you can spend on food, experts suggest:

• $6 for vegetables

• $5 for fruits

• $4 for grains

• $4-5 for proteins

• $4 for dairy

• $1-2 for oils and other foods

A HEALTHY BUDGET

SHOPPING LIST

DAIRY

GRAINS

FRUITS

PROTEIN

OILS AND OTHERS

VEGETABLES

Weekly budget:

Budget:

The faster you shop, the less you

spend. Nothing forgotten, lots of

money saved.

BREAKFAST LUNCH SUPPER

SundayMondayTuesdayWednesdayThursdayFridaySaturday

MEAL PLANNER

Save money and time by planning meals for the next couple of days

before you shop.

PRICE TRACKER

STORE/DATE/PRICE STORE/DATE/PRICE STORE/DATE/PRICE STORE/DATE/PRICE

FOOD

Broccoli

Costco 2/5/12

$1.53 lb

Kroger’s 3/1/12

$1.65 lb

Walmart 4/22/12

$1.59 lb

Any Market 5/1/12

$1.56 lb

Shop smart. Keep an eye on prices of items you buy often. Find

stores with bargains and times when prices drop.

Environmental Working Group

1436 U Street NW, Suite 100

Washington, DC 20009

www.ewg.org

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