Eat smart on a budget

Lawndale News Chicago's Bilingual Newspaper - Foods

By Kim Kirchherr, MS, RD, CDE SUPERVALU Dietitian

Can you eat balanced meals on a budget? Yes! With a little planning, meals can come together bursting with nutrition, taste, and easy on the wallet, too. It’s easier than you think here are a few tips to get started:

  • Stock up on sales. Include dry and canned beans like kidney, pinto, navy, and black beans for simple additions to many dishes from salads to wrap sandwiches to casseroles. Beans are an economical choice packed with nutrition. Select frozen, dried, and canned fruits and veggies because these last – so when you find them on sale, fill the cart, and look forward to easy meal planning! Remember – choose options with less sodium and no added sugar.
  • Look for store brands. These choices provide the same quality at good prices.
  • Buy in bulk when it makes sense. If chicken is on sale in a large package, buy it, then when home, separate it into smaller portions and freeze in freezer safe packaging. Be sure to date and label the packages to keep track of all the great things in your freezer.
  • Buy spices on sale, too. Dried herbs and spices are a great option to make dishes tasty without adding sodium/salt and because they last a long time, their cost per serving makes that initial purchase worthwhile.

Lawndale News Chicago's Bilingual Newspaper - Foods

Spicy Black-Eyed Peas

Prep Time: 10 minutes
Cook Time: 70 minutes
Amount: 8 servings

16 ounce black-eyed peas , rinsed and drained
1/2 pound Jewel® bacon , chopped
1 cup chopped onions
1 cup chopped green bell peppers
1 cup chopped red bell peppers
1 tablespoon chopped garlic
1 (14.5 ounce) can Jewel® diced tomatoes , undrained
1 (4 ounce) can diced jalapeños , undrained
1 tablespoon Creole seasoning

1. Cook bacon in large pot until crisp; remove with slotted spoon and drain on paper towels. Set aside.
2. Add onions, peppers and garlic to bacon drippings in pan. Sauté until onions are softened (about 3-5 minutes).
3. Add in rinsed peas, tomatoes, jalapeños and Creole seasoning; stir. Add water just until peas are covered. Cover and simmer 45-60 mintues or until peas are tender.
4. Add additional water, if necessary. Serve with bacon as garnish.

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Cicero, IL 60804
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Until next time!

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